I’ve been there, and here’s a way out. Actually, you have probably been there before, too, and found a way out, around, or above.

In November my sweet Shih Tzu, Whisper, was diagnosed with Lymphoma. This was not only heartbreaking in itself, but brought up a lot of sad memories from losing my husband George (may his memory be eternal) to cancer 12 years ago. Like a sucker punch to the stomach. Then we all got the flu. Sequentially. By then we were way behind on preparation for the holidays. Craziness, lots of take-out, zero exercise, restless sleep. Not a pretty picture.

Because I’ve been there before, and getting people out of this is what I do for a living, I made a plan. Actually, not a formal plan, just a few grasps at what I knew would help. My Christmas list included a gift certificate for my favorite yoga studio (Core Power Yoga - thanks Jeff!) and a Vitamix. (These are not affiliate links, just FYI.) We have burned through three Magic Bullets and it was time to step up to the big boy of blenders. Now I had what I needed to get some exercise and green smoothies, both of which are essential for me to be my best self. Along with the joy of opening presents! And doing something positive leads to better sleep, more energy to cook at home, and way less stress.

Whisper, now in remission, and very happy

While my exercise and smoothies made absolutely no difference to Whisper, now she is in remission and doing well. She credits the french fries we got after chemo and all the extra treats. Just thought you’d want to know.

So, here’s what you do when life sucker punches you:

Think about what you need to be your best. Usually sleep is at the top of the list, so do what you need to do (record Castle and Hawaii Five-O) to get at least seven, and even better eight hours a night. I mean it, you are making yourself very vulnerable to every virus that comes around if you are exhausted. That doesn’t help anybody.

Next, think about what type of movement your body really likes. Don’t worry about how quickly it will take off the pounds, just get your body moving with whatever feels good. For me, hot yoga – actually warm yoga – is the ticket. I thought I would hate it, but I love it. So whether it is walking, swimming, dance, yoga, Zumba, Tai Chi, it doesn’t matter. Just do it and feel good.

Now get some green veggies on your plate. Nourish your body so it can heal itself from the stress (or the flu) and give you a dose of energy every day. Start taking care of yourself, even if it seems like there is no time, and you will find yourself able to accomplish so much more. Put on a pot of magic bean soup, toss a salad, and be comforted.

Nourish you soul as well. Family time, relationship time, YOU time. Even 10 minutes can make a big difference in how you feel. Especially if it helps you avoid checking out with a bag of Chips Ahoy or a pint of New York Fudge Brownie. I’m not giving you links to those.

Treat yourself the way you would treat your best friend, or your child. With kindness, compassion and love. It is the only thing that works. Baby step by baby step, you can make it. And then you can lead the ones you love.

photo by MKucova at istockphoto

Baked Apples for Apple Pie

Fall is here in all its glory, and one of the best things about it is the fabulous selection of apples at the market. They are fresh, smell fantastic, taste terrific, and are so good for us. Full of nutrients, especially quercitin, which helps keep our bronchial passages healthy.

While that may seem like justification to indulge in apple pie, the fat and refined flour in the crust and sugar and butter in the filling take a healthy apple and drag it down. Now, I’m all for a special dessert now and then, and if someone you love made you their famous apple pie please enjoy a piece. But for everyday type desserts, try baked apples instead. They are easy, delicious, and pretty much guilt free. Also gluten free!

Here’s how to make them:

Heat oven to 350 F

Core apples, and peel a strip or two off the stem end, slice a little off the bottom if they won’t stand up.

Place in a pie pan, or baking pan that will hold the apples upright.

Sprinkle apples inside core and over the top with cinnamon and sugar – I like a 2:1 ratio of sugar to cinnamon

Stuff core with raisins and chopped nuts – dried cranberries are also good

Pour about a cup, depending on how many you are making, of apple cider in the pan and bake for about 45-50 minutes, until a knife can be inserted easily into apples. Do not overbake, or they will fall apart. It is good to baste them every so often, too, so the tops stay nice and moist.

*You can put them in the oven when you take dinner out, they will be ready when you are done eating, and they can keep warm for a while, too.

Your house will smell heavenly!

Enjoy!

Some people have had success making these in the microwave. They seem to take about 5 minutes, your timing may vary. Let me know if this works for you.

Here’s the deal with veggie ground crumbles, you need to use them in something where the ground meat is in a sauce – like chili or spaghetti sauce. You will be unhappy using them for meatloaf. I’ve tried the Morningstar Farms and Yves brands, and they both were good.

To make a successful sway, you will want to add more liquid to the recipe – start with adding 1/2 the liquid again, and go from there. You will also need to add a little oil, like plain olive oil or canola oil, for the texture. And lastly, you will want to bump up the earthy spices in the recipe, like oregano and cumin.

This is our favorite chili – it is guilt-free and absolutely delicious. I took The Pioneer Woman’s chili recipe and made it veggie. If you don’t tell, I won’t tell, and no one will even suspect you swapped out the ground beef. Once they taste it, you won’t have to hide the wrapper.

Veggie Chili

1 onion, chopped

1 Tbs. olive oil (not extra virgin) or canola-type oil

2 cloves garlic, chopped or pressed

1 Tbs. ground cumin – generous

2 tsp. dried oregano

2 Tbs. chili powder

1/4 tsp. cayenne pepper – or to taste, depending on how spicy your chili powder is and how you like your chili

2 packages of veggie crumbles, about 12 oz each

1 14-15oz can tomato sauce, no salt added if you can find it

1 teaspoon salt, or to taste

1/4 cup masa or corn flour, you can use fine ground corn meal if that’s all you can find

2 15oz cans of beans – I like kidney, pinto or black beans – drained and rinsed

1 15 oz can diced tomatoes with green chilis, like RoTel

1.  Heat oil in a dutch oven or stock pot over medium heat, and saute onion until translucent

2. Add garlic, spices and veggie crumbles, and saute until blended and veggie crumbles are hot

3. Add tomato sauce, swish out can with some water to get the rest, pour it in and bring to a low boil

4. Cover the pot and simmer about 20 minutes to meld the flavors

5. Mix the masa with 1/2 cup of water, and add to chili; let simmer uncovered a few minutes

6. Add beans and tomatoes, heat through

7. Enjoy chili with your favorite toppings, like grated cheese or red onion or avocado!

Experiment with these crumbles, and you may never go back to ground beef again – think about it, those days of draining all that yucky fat from the pan into an old coffee can can be behind you! Along with a healthy heart, a smaller backside, and a happy family.

Swap #3: steel cut oats for cold cereal or instant oatmeal

I know, you are thinking you don’t have all morning to stir oatmeal on the stove. Neither do I. Here’s a way to get all the whole-grain goodness of steel cut oats without turning yourself into June Cleaver. Not that she didn’t rock those pearls.

Anyway, while wandering through Target (all “I’m finally getting my life in order” resolutions begin with a trip to Target) I found the most handy little gadget, a 2 qt. little crock pot. I couldn’t download a picture, but you can see it here (not an affiliate link, I just like this). For about $10. My regular meal size crockpot is way too big for morning oatmeal.

Crockpots are not my favorite cooking method, mostly since I work from home in the afternoons and just stick stuff in the oven. But this is my favorite kind of kitchen gadget, one that solves a problem easily and cheaply. So I bought it, and am very glad I did.

Now we have delicious steel cut oats ready for us in the morning. It’s like the timer on the coffee maker – one of the best inventions ever. Here’s how we do it:

Slow Cooker Oatmeal

This makes enough for two adults.

Before going to bed put 3/4 cup steel cut oats and 3 cups unsweetened vanilla almond milk in the crockpot (almond milk will be a future swap, you can use water, skim or 1% regular milk, soy milk, whatever you like)

Add a pinch of salt and 2 Tbs ground flax seeds

Stir, cover and turn the crockpot on low and sleep like a baby knowing breakfast is already made.

WARNING: When you wake up and look at your oatmeal the first time, you will curse me. It will look all wrong. But it is really fine. Just give is a good stir, getting all the thick stuff off the bottom, turn off the crockpot and put the lid back on. In a few minutes it will look normal, I promise.

Add whatever fruit you like in your oatmeal, some chopped nuts (unsalted), and a little sugar if you need it. Yum! My husband has 2/3 of the oatmeal and I have 1/3.

If you are adding frozen fruit, let it cook with the oatmeal overnight. The color will change, so don’t be alarmed. Your kids might really like purple oatmeal!

You can try as many flavor variations as you can imagine: pumpkin with pie spices, apple and cinnamon (add chopped apple with the oats in the evening), mango and ginger – there are so many possibilities.

If you have regular Old Fashioned Oats, this works fine too. Use the ratios on the package for the number of servings you want, and reduce the liquid just a little since there will be no evaporation during cooking.

Enjoy this yummy breakfast all winter long. Your cholesterol, blood sugar and waistline will thank you.

Bread – Udi’s wins, hands down, find it in the frozen section of your health-food store (if you do not have a health food store near you, order online or ask your regular grocer to stock it for you.) Try the new flavors with more whole grains – they taste better and give you some good fiber to keep you full for a while.

Bread mixes: Gluten Free Pantry and Bob’s Red Mill both make great bread mixes, King Arthur Flour (available at their website) are also good, just a little more expensive. You do not need a bread machine to make these, and the crust is good right out of the oven.

Pizza crust: Frozen pre-made cruts: Udi’s again; mix would be Bobs Red Mill.

Brownies: Betty Crocker at the grocery store, and Gluten Free Pantry (the truffle flavor is especially tasty.)

Cake mix: Betty Crocker again, but be careful – the mix makes only one layer or 12 cupcakes, half of the regular mix; The Really Great Food Company makes a good one, too, they are new so go here for stores.

Pancakes and Waffles: Bob’s Red Mill are good, traditional pancakes and waffles; Kinniknnick makes light, more grown-up ones.

Snacks: Glutino’s pretzels are still our favorites, but Snickidees seem to be the kids go-to snack now, they are potato crisps and come in several flavors; remember plain Lays, Fritos and Tostitos are also gluten free, as is popcorn!

Pasta: Ancient Harvest Quinoa pasta tastes like traditional pasta, be aware the packages are usually half the volume of traditional pasta; Tinkyada makes a great brown rice pasta – many of us think Trader Joe’s gets their rice pasta from Tinkyada. Both are available at my regular grocery store.

Cereals: Puffins now has a gluten-free, not just wheat-free, option; Perky’s Crunchy Flax; Rice Chex; and Udi’s granola are all tasty, although not the healthiest options. Trader Joe’s now has a gluten-free Old Fashioned Oats, as does Bobs Red Mill – much better choices for your health.

Muffins: I have yet to find a really tasty and healthy muffin mix, but Bob’s Red Mill Cornbread Mix with a little sugar and some blueberries added makes delicious muffins.

Remember, vegetables, fruits, nuts and beans are naturally gluten free!

Enjoy, and let me know any favorites of yours I’ve missed.

Add beans to your salad instead of chicken.

I don’t know about you, but if I see one more skinless, boneless chicken breast I just might lose it. Both chicken and beans provides protein, B vitamins and iron, but beans add fiber, antioxidants, calcium (!), and other minerals too. For fewer calories and less money.

Canned beans are fine, just rinse them off before using them. They will keep in a ziploc or bowl in the fridge for several days at least. One can usually makes about three salads for me. Here’s how I do it:

Quick salad:

Greens – romaine, baby spinach, arugula, mixed greens, whatever you’ve got

Cherry tomatoes – no chopping required – or dice up a regular tomato

Goat cheese or feta – just crumble a spoon or two

Nuts – unsalted taste best in salad, use whatever you have, almonds, pecans, walnuts, etc.

Veggies – whatever you’ve got, like broccoli slaw or grated carrots

Cannellini beans

Oil and vinegar dressing, I like balsamic (2 Tbs.) and olive oil (3 Tbs.) with salt and pepper – makes enough for 3 salads

Easy, filling and really good.

Taco Salad:

Greens, crunchy ones like romaine work best here

Cherry tomatoes, onions, peppers – you can use pico de gallo from the deli section if you like

Diced avocado – 1/4 per person

Kidney, black or pinto beans (refried works too – sounds crazy but the creamy texture is good)

Pepitas – raw pumpkin seeds – about 1-2 Tbs. per person

Salsa or oil and vinegar dressing – lime juice (2Tbs.) and canola or olive oil (3 Tbs) with salt and pepper – enough for 3 salads

Roasted Vegetable Salad:

Leftover roast vegetables (onions, peppers, zucchini, eggplant, squash, tomatoes, etc.) or ratatoulli

Cannellini or Garbanzo beans

Feta cheese or goat cheese, about 1 Tbs. crumbled on top

Add some of the balsamic dressing above if the salad is dry

I roast extra veggies just to have this for lunch the next day

You will be full, satisfied and healthy with these salads. And have some extra money in your pocket.

If you want to cook dried beans, they are even cheaper and will taste exactly the way you like. Soak them in water and some salt the night before, then drain the water and give them  a quick rinse. Put into the pot, cover with water, add a bay leaf and and simmer until tender. Add salt and any seasonings you like about halfway through. The beans will keep, either in the broth or drained and in a ziploc baggie, about a week in the fridge. To find heirloom beans and great recipes, check out Rancho Gordo. They rock.

We’ll start with the one you hear lot: swap sweet potatoes or yams for regular white potatoes. Yes, the humble yam is getting the glorious first spot. I do love me a good sweet potato. In fact, you could call me a Sweet Potato Queen if you like, although its not official.

Anyway, this is a great swap. Sweet potatoes and yams don’t raise your blood sugar as much as regular potatoes do. They are great sources of vitamin A, vitamin C, and antioxidants like Beta Carotene, along with wonderful fiber. And they are delicious, even without the marshmallows. Seriously, they really are. The lighter colored ones are similar to Yukon Golds in color and texture, and can fool those people who think they don’t like sweet potatoes. I pulled this over on my grandfather last year, and was not the least bit sorry when he had seconds.

The deal is, sweets or yams have more moisture than a regular Russet or red potato, and you need to cook them a little differently to get the results you want. This is the part they don’t tell you in those cute magazine articles. Store sweet potatoes and yams in the pantry where they can get some air and be in the dark, they will turn mealy in the fridge.

Baked Sweet Potatoes or Yams:

1. Line your pan with foil – you will thank me later

2. Heat oven to 400 F, a little hotter than with a regular potato

3. Scrub your spuds, then prick all over with a fork, and rub them with a little oil – canola or olive, doesn’t matter

4. Bake for about 44 – 50 minutes, they are done when a knife slips in and out easily

5. Cut an “X” in the top and push in the ends, they will open like a regular potato and be fluffy

Season to taste with salt, pepper and butter (a little goes a long way)

Roasted Sweet Potatoes or Yams:

1. Brush sheet pan or pans, depending on how many potatoes you are roasting, with canola oil (you can also use a paper towel to spread the oil, about 1/2 to 1 teaspoon per sheet pan

2. Preheat oven with sheet pans inside to 400 F – hot pans make a crisper crust on the potatoes; if you forget, they will still be delicious just not as crispy on the outside

3. Scrub potatoes and slice into wedges, about 8 per potato

4. Toss potatoes with a Tablespoon of oil, salt and pepper (I like kosher or sea salt for this)

5. Place on preheated pans and roast until potatoes are golden brown, about 30 minutes, turning them over about halfway through (sometimes I skip turning them over, but they are better when you do)

If you are short on time, or just want some basic fries, the frozen sweet potato fries are great – make them in the oven using the directions on the bag, I usually find they need an extra few minutes to get as crispy as we like them in our house.

Mashed Sweet Potatoes or Yams:

For 4 servings, 2 pounds of potatoes

1. Scrub, peel and chop the potatoes into 1/2 inch dice (approximately, I’ve never actually measured a dice in my life)

2. Add potatoes to 2 Tbs. milk (1/2 and 1/2 or cream if you are having company) and 2-4 Tbs. butter, 1/2 tsp salt and a teaspoon of brown sugar in a medium saucepan (you should have 2-3 layers of potatoes in the pan).

3. Cook over low heat for about 40 minutes, until the potatoes are fork-tender

4. Mash in the pan, adding salt and pepper to taste

Trust me, this is one swap you won’t be sorry you made.

It originally came from Alex Guarnaschelli on the Food Network, and I just changed it up a bit to make it the way I like. And to make it a little easier since I am awfully lazy during the summer.

Here’s how to make it:

Dressing

1 Tablespoon lemon juice (I add about 1/2 a lemon’s worth)

2 Tablespoons balsamic vinegar

1/3 – 1/2 cup olive oil – depends on how much juice came out of the lemon, taste to see what you like

Salt and pepper

Makes enough dressing to serve about 8 people

Salad:

About 2/3 tomatoes to 1/3 watermelon, enough to fill your salad bowl

A few strawberries if there are still any good ones at the market

2-3 Tablespoons of fresh basil; you can use 1 Tbs of fresh tarragon if you prefer

1-2 tsp of sugar

1. Mix lemon juice and vinegar, whisk in olive oil and season with a little salt and pepper, set aside

2. Chop large tomatoes into bite-size pieces, halve cherry or grape tomatoes, and place them all on a sheet pan cut side up

3. Sprinkle the tomatoes with some salt, pepper and sugar (taste to see how much sugar they need), then drizzle with a little dressing – do not refrigerate if you can help it

4. Cut the watermelon into bite-size pieces and put into the refrigerator to stay cold – you want the cold watermelon to contrast with the room-temp tomatoes

5. Chop the strawberries, if using, into small pieces and slice the basil into thin ribbons

6. Just before serving, mix the tomatoes, watermelon, strawberries and basil together and toss (gently) with enough dressing to lightly coat it all

7. Enjoy and accept all the compliments coming your way

This salad isn’t really a make-ahead one, but you can have the dressing ready and the ingredients chopped early and just toss at the last minute. Optional add-ins would be some feta or goat cheese and pistachios.

Here’s the link to the original: Tomato and Watermelon Salad by Alex Guarnaschelli. All of her recipes I’ve made so far have turned out fantastic; and while many are indulgent, some are healthy without trying to be (that just happens to be how they taste the most delicious.) Any cookbooks in the works, Alex?

Have a safe and delicious Holiday, everyone!

Swiss chard in my garden

Hello all. We are in the middle of summer planting here, and I am looking at my fabulous Swiss chard plants from last year which are still going strong. This green is so easy to grow, looks great in the garden, and produces all year long here in Southern California. Even if you live in a cold place, you’ll get good greens all through the late Spring, Summer and Fall. The tops of beets are also delicious on their own, and of course spinach is always a winner. These tender greens can be eaten raw in a salad, let them sit in the dressing for a little bit to slightly wilt, or you can cook them like this:

Ingredients to serve 2 people:

1 generous Tbs. Olive oil

1 clove of garlic, smashed and peeled

1 pound tender greens, such as spinach, Swiss chard, beet greens and escarole; thick stems removed (if you are using chard, dice the stems and saute them in the oil before adding the greens – they are delightfully crunchy and beautifully hued)

Juice from ½ a lemon

Salt and pepper

1. Heat oil in a large, deep skillet over medium heat
2. Add garlic, and let it get just golden
3. Remove garlic clove with a slotted spoon or tongs, discard
4. Add greens to skillet, toss with tongs to coat with the oil
5. Saute greens until wilted, when done take off the heat and add lemon juice
6. Salt and pepper to taste

My favorite additions:

1. About ¼ tsp red pepper flakes, added to the oil with the garlic (leave them in)
2. A chopped shallot or small onion, added after you remove the garlic, let it get translucent then add greens
3. A slice of chopped bacon or pancetta, brown in the oil before adding the garlic

You can also add anything chopped tomatoes, garbanzo or cannellini beans, olives or a tapenade, or chopped nuts.

Cooked greens are delicious on their own, and add body and flavor to soups, stews, whole grains and egg dishes. They are full of vitamins (Bs, C, E, K, folic acid, carotenes) and minerals including iron, potassium and calcium. Not to mention fiber and antioxidants. In fact, they are some of the most potent cancer fighters in the grocery store. All for about 40 calories a cup (cooked).

I can’t go more than a few days without some good dark, leafy greens – you’ll start to love them soon too. Nothing like food that loves you back!

Click here for a pdf printable version of this recipe.

We spend a lot of time at the office discussing different diet theories, such as whether broccoli is healthier raw or cooked, or if fermented soy is really better for us than unfermented. And it occurred to me that these discussions are sometimes a little silly (that may have occurred to you in the last minute as well) since most people I see just want a healthy diet that they don’t have to obsess over.

So to help everyone get to that good place, where your diet is basically sound and all you need is a tweak here and there to achieve your best health, I offer you the Nutrition Foundation.

Ten weeks, ten habits, to build a healthy foundation for yourself – and your family if they are willing to take this little journey with you. These are my nutrition basics, the things that truly make a difference for me and my clients.

The Nutrition Foundation is free. My little gift to you. Just sign up in the fancy box to the right and it will be delivered right into your inbox automatically. If you develop these habits, you will feel better, look better, and be the envy of all your friends and family.

If you already have these habits firmly entrenched into your life, you will get a huge jolt of pleasure and boost your self esteem each week when you get my email. And all for free.

It’s a little like working with me one-on-one. It is easy changes that you can accomplish with minimal effort. Good nutrition does not have to be complicated or time-consuming.

When you rock your kitchen, you rock your world.