Feel Good Monday Post: Braving New Heights & Southwest Black Bean and Roasted Sweet Potato Burger Recipe

Happy Monday Everyone~

Last week my family and I visited my mom in Queens for Mother's Day. When we were at the playground watching my kids do all kinds of daring feats, I asked my mom if I was as passive of a kid as I remember being.  The answer was YES.  She told me that if she was pushing me on a swing, I would say "not so high".  When she shared this, my adult fear of skiing all made sense.  In fact, many things became clearer!  I share this because it seems like sometimes (like right now), life asks us  to brave new heights that are out of our comfort zone.

Sometimes we have a choice as to whether we brave them or not, other times,we don't.  It seems important to keep in mind that even if we do what is being asked of us kicking and screaming, we will grow from the experience and become stronger, deeper, and more capable.  Keeping that in mind, maybe taking another approach such as choosing "trust and surrender" might actually be easier path for us ( just a thought).

So.... is there an area in your life where you are being asked to stretch or "brave new heights"?
Can you breathe into it and go for it?  Or can you breathe and be patient with the process of growth and development?  See if you can give it a whirl....

While you are embarking upon that big endeavor, here is a recipe from Pam Brown, owner of the Garden Cafe in Woodstock.  Pam's Southwest Black Bean and Roasted Sweet Potato Burgers, rock!  This recipe makes about 10 small burgers so you can freeze them and have them on hand when needed.

Be well and have a fun week!
Lysa

Southwest Black Bean and Roasted Sweet Potato Burger-Pam Brown of the Garden Cafe

Makes 10 patties

2 cups cooked black beans, mashed

Sweet potatoes to = 2 cups when peeled and cut into small cubes

2 teaspoons olive oil

salt

3 oz yellow onion, diced

2 teaspoons garlic

3 tablespoons tamari

2 teaspoons ground cumin

pepper

7 oz cooked rice

1 ½ teaspoons Worcestershire sauce

1 oz cornmeal, plus 1 ounce for dredging

Preheat oven to 350.

Place the mashed black beans in a bowl. Peel and cut sweet potatoes, dropping them in cold water as you cut them.  Darin well and and toss with olive oil and salt.  Spread them out in an even layer on a lightly oiled baking sheet.  Roast in the oven for 25-3o minutes, or until tender.  Toss occasionally.

Heat a bit of olive oil in a large saute’ pan over medium high heat.  Add the onion and garlic and cook until lightly browned.  Add the onions to the bowl of beans. Stir in the tamari, cumin and salt and pepper to taste.  Add the cooked rice, sweet potatoes, Worcestershire sauce, and 1 oz of cornmeal. Mix well and adjust the seasonings.  Form into 4 ½ oz patties and dredge lightly in the remaining 1 oz of cornmeal.  Heat a cast iron skillet over medium heat and add more olive oil.  Add the burgers and brown lightly on each side.  Place on a baking sheet and bake for 10 minutes.  Serve with salsa and guacamole on your favorite bun or bread.

Take the Whole Foods Challenge!

Happy Monday Greetings Everyone!

As a nutrition coach, many people share with me that they want to "eat better" but can't seem to get motivated to do so.  The more I do this work, the more it has become apparent to me that focusing on eating whole foods is the answer to eating healthier.  When we focus on increasing real foods, the processed stuff will fall away (at least in large amounts, we all need a little snacky crunch factor in our lives sometimes).

So... if you are one of those people who really WANT to eat better but can't seem to summon up the mojo to do it,  I suggest you take the "Whole Foods Challenge". 

What is it?? Make a commitment for one week to eat as many whole foods as you can.  That means avoiding anything boxed or with more than a couple of ingredients.  Depending on how serious you want to get, you can do it on different levels.  

For some it might mean literally only eating one ingredient foods (apples, almonds, fish, eggs, rice, quinoa, cheese, etc).  For others it might mean eating- the above and corn chips, or whole grain bread, noodles, etc.  The important part is that you avoid anything that has more than 5 ingredients.  Guaranteed your diet will be cleaned up in a big way.

The benefit? See and feel your energy rise!!!  

If you do this and feel the benefits, PLEASE share them with me.

Also, here a recipe my friend Lucia shared with me and actually gifted me with a piece of that will knock your socks off.  

AND last but not least, if you are yearning to find a way to carve out time in your busy schedule to prepare healthy meals and get in daily yoga, please join Lisa Preston and I for our last workshop of the season at the Woodstock Physical Therapy Studio on Rte.212 in Woodstock, this Saturday, May 18th, from 3-5:30.  The fee is $40.  This workshop will give you powerful tools to incorporate healthy meals and movement into your daily life!  What a wonderful gift for yourself or someone you love... :) 

Have a beautiful week!
Lysa

Cheesy Quinoa Bake http://susanspungen.com/

Ingredients:
1 package or 5 oz of spinach

1 tsp olive oil
1 onion, diced
1 clove garlic, minced
2 eggs beaten
1/4 cup Greek yogurt
4 cups cooked quinoa (1 cup uncooked)
8 oz feta, crumbled
3 scallions, thinly sliced (1/2 cup)
1/4 cup dill, chopped
3/4 tsp sea salt
freshly ground pepper
1 tsp butter for greasing pan

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• SERVINGS: Serves 6 to 8

PREPARATION

1. Preheat oven to 375º
2. Place spinach in a large saucepan with a pinch of salt and a splash of water and cook, covered, stirring frequently until completely wilted, about 3 to 5 minutes. Rinse with cold water, squeeze dry, and chop. Set aside.
3. In a medium sauté pan, heat 1 tsp. olive oil and cook onions and garlic until translucent, 5 to10 minutes.
4. Whisk together the eggs and yogurt. Combine the onion mixture, quinoa, feta, scallions, dill, spinach, egg mixture, and salt and pepper. Mix well. Butter a 2-quart baking dish and spread the quinoa mixture evenly in it. Bake until golden brown on edges, about 35 to 40 minutes. Cool slightly, cut into squares and serve.

INGREDIENTS

• 1 package baby spinach (5 oz)
• 1 tsp. olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 2 eggs, beaten
• ¼ cup Greek yogurt
• 4 cups cooked quinoa (1 cup uncooked quinoa, cooked according to package directions)
• 8 oz. feta, crumbled
• 3 scallions, thinly sliced (1/2 cup)
• ¼ cup dill, chopped
• ¾ tsp. salt
• Freshly ground pepper
• 1 tsp. butter for greasing pan

Feel Good Monday Post: Finding Time and Maintaining Balance

Happy Early Monday Everyone!
I have a busy tomorrow, so I thought I would send a quick note out to welcome in the week.
I recently found an old journal that was given to me by the nutrition school I went to many years ago.
There are a bunch of great quotes and guided exercises in the journal.
Here is one that spoke to me entitled "where does my time go?" (does this sound familiar?)
What are the top 3 priorities in your life?
Do you spend most of your time on these things?
List all the activities that eat up your time. These might include surfing the web, watching tv or doing  too many favors for others.
How could you reorganize your life so that you spend more time on what is most important to you?

That exercise will keep us busy this week.

If you are finding yourself overwhelmed with "Finding Time and Maintaining Balance" in your life, come join Lisa and I for our last workshop of the season entitled (you guessed it) "Finding Time and Maintaining Balance". We will explore a variety of ways to incorporate healthy meals and a yoga practice into your daily routine even when life is crazy.  The class will be held on May 18th, from 3-5:30 pm at the Woodstock PT Studio on rte.212.  The fee is $40.

Below is a wonderful recipe from Heidi Swanson.
Enjoy your week!
Lysa

Kale Market Salad

Lacinato kale is my variety of choice here.

Green Garlic Dressing:
2 stalks green garlic (or scallions), rinsed and chopped (~1/4 cup)
1/4 teaspoon fine grain sea salt, plus more to taste
2 tablespoons fresh lemon juice
1/3 cup / 80 ml extra virgin olive oil
2 tablespoons ripe avocado
1 teaspoon honey, or to taste
fresh pepper to taste

1/2 bunch kale, destemmed, torn into pieces
1 cup / 5.5 oz cooked farro or wheat berries (semi-pearled or whole)
4-5 farmers' market carrots, very thinly sliced
1 small bulb of fennel, transparently sliced
1 avocado, cut into small cubes
a big handful of almond slices, toasted

Make the dressing by using a hand blender or food processor to puree the green garlic, salt, lemon juice, olive oil, avocado, honey, and pepper until smooth. Taste, and adjust with more salt, or honey, or lemon juice.

Before you're ready to serve, combine the kale with about half of the dressing in a large bowl use your hands to work the dressing into the kale, softening up the kale a bit in the process. Add the farro, carrots, and fennel, more dressing, and a couple pinches of salt, and toss again. Taste, and add the last of the dressing if needed. This is a salad I like quite heavily dressed. Add the avocados and almonds and give one last gentle toss.

Serves 2-4.

Prep time: 10 min