Green Cauliflower Mash

Have you heard?! Cauliflower is the new mashed potatoes. Yup, move over boring old starchy potatoes, you’ve been replaced by cauliflower. For 2/3 fewer calories and carbs, this cruciferous veg is low on the glycemic index and packed with vitamins.photo(150)In a food processor, combine:

  • 1/2 head cauliflower, steamed and cut into pieces
  • 1 bunch fresh basil leaves
  • 1 handful arugula
  • juice from 1 lemon
  • 1/2 avocado
  • 1 teaspoon miso
  • 1 clove garlic
  • 1/4 cup unsweetened milk of choice (I used cashew milk)
  • 1 teaspoon nutritional yeast
  • optional: for added protein, add 1/4 cup chickpeas, tofu, or plain Greek yogurt

Blend until you have a light zesty, green mixture and enjoy! Cauliflower mash makes the perfect side dish, snack, or small meal. To make plain (white) cauliflower mash, simply remove the arugula, basil, and avocado and replace with 1 teaspoon olive oil. Some may not even realize the potatoes are missing…

One Healthy Breakdown: goodbye mashed potatoes…sorry to say, I won’t miss ya a bit.

The Clean and the Dirty

The “dirty dozen” and “clean 15” are two lists I refer to very often. While we all know that buying organic is always best, it’s often much more difficult and not to mention (ok, I’m going to mention) costly. It helps to save time, money, and health to keep these lists in mind while shopping. Knowing which items are often pumped with pesticides and those that typically are not gives us a guide of where to spend a little extra mula and when it’s not so necessary. Here ya go, folks. The clean and the dirty…not that there are not a dozen or 15 because I’ve found some variety and wanted to include them all, regardless of the catchy rhymes.

groceries

The Clean: (safe to buy non-organic)

  • asparagus
  • melon
  • sweet corn
  • pineapple
  • mango
  • sweet peas
  • kiwi
  • cabbage
  • eggplant
  • avocado
  • bananas
  • citrus
  • squash
  • sweet potatoes
  • onions
  • mushrooms
  • papaya

The Dirty: (buy organic when possible)

  • apples
  • berries
  • celery
  • peaches
  • strawberries
  • cherry tomatoes
  • nectarines
  • peppers
  • cucumbers
  • greens: spinach, kale, lettuce, and collard greens
  • cherries
  • potatoes
  • grapes
  • zucchini
  • carrots

One Healthy Breakdown: be aware and shop smart. Stay green and clean!

Warming Herbs and Spices

Well, the weather outside is (again) frightful. Until spring hits and we begin to defrost, there are things we can do to keep a little bit warmer. Here’s a list of herbs and spices to add to your next meal, soup, or even smoothie, to turn up that internal temperature. Plus, as if warmth isn’t reason enough, they all pack a powerful metabolism-boosting punch as well!

fire

  • Tumeric
  • Wasabi
  • Basil
  • Shallots
  • Carob
  • Rosemary
  • Ginger
  • Dill
  • Nutmeg
  • Star anise
  • Black peppercorns
  • Garlic
  • Miso
  • Cardamom
  • Fennel
  • Cloves
  • Cinnamon
  • Ginseng
  • Allspice
  • Coriander
  • Chile Peppers

One Healthy Breakdown: Turn the heat up and warm from the inside out

Soup’s On!

Brrrrr, baby it’s cold outside! You know what that means: layers, boots, tea, and warm SOUP! Who says comfort food can’t be healthy?! We bring you OHH’s three favorite soup recipes, made from whole foods of course, to warm the body and satisfy the soul. Plus, they’re vegetarian/vegan, gluten free, and can be made dairy free as well. Enjoy and stay warm!

photo 1Fresh Tomato Basil Soup: Makes four servings.

  • 5 chopped tomatoes
  • 1.5 cups chicken or vegetable broth
  • 1 chopped onion
  • 2 tablespoons chopped fresh basil leaves
  • 1 tablespoon tomato paste
  • 1 tablespoon olive oil
  • 2 cloves chopped garlic
  • 1/3 cup almond milk
  • 1/4 cup balsamic vinegar or red wine
  • 1 teaspoon dried oregano
  • dash of sea salt & pepper

In pan, lightly sauté garlic and onion. Turn heat off and add basil. Combine all ingredients in a large pot and simmer for 30 minutes. Add salt and pepper to taste. Sprinkle with grated parmesan or romano cheese (or nutritional yeast for dairy-free) and serve in a bowl, garnished with basil leaves, or even over pasta as a sauce!

Lean Green Soup: Warm and tasty enough for dinner, light enough for a snack, in just minutes! Makes one serving. In food processor or blender, blend:

  • 1/4 cup chickpeas (or beans of choice)
  • 1 handful spinach
  • 1 handful arugula
  • 1 clove garlic
  • 1/2 avocado
  • 1/2 zucchini or cucumber
  • 1 teaspoon miso (optional)
  •  1/2 teaspoon thyme
  • dash of sea salt and pepper
  • 1/3 cup of water (more or less for desired consistency)

Heat and serve. Optional: top with a dallop of plain yogurt.

Hearty Crock-Pot Soup: Makes four servings.

Lightly sauté in a pan:

  • 1 cup mushrooms
  • 1/2 medium chopped onion
  • 1 chopped celery stalk
  • 1 chopped garlic clove

In Crock Pot, combine 2 cups water, 2 cups broth (chicken, beef, or veggie), 2 cups rinsed lentils, (can use barley, farro, or brown rice instead) sautéed vegetables. Squeeze juice of half a lemon. Cook 5-7 hours on low and serve warm.

One Healthy Breakdown: soup in a pinch!

Holiday Cocktails!

There’s LOTS to celebrate this time of year! With holiday parties left and right, it’s important to be aware of what you’re sipping on. Good old champagne and wine are great options, but who can resist a tasty holiday cocktail?! Unfortunately, these festive bevs can pack more calories than Christmas cookies. Here’s a few delicious recipes for holiday cocktails you can enjoy. Your guests will love them too! “Clink” to that!

unnamedRed & Green Sangria:

  • 2 apples
  • 1 pear
  • 1 cup fresh cranberries
  • 1 large sprig of fresh rosemary, extra for garnish
  • 1 bottle white wine
  • 1/2 cup of white grape juice
  • 1/4 cup honey (or maple syrup, stevia, agave, sweetener of choice)
  • 2 cups club soda/sparkling water

Mix ingredients and serve chilled.

Candy Cane Martini:

  • 1 cup vodka
  • 1 cup peppermint Schnapps
  • 1/2 cup milk of choice
  • 1 teaspoon peppermint extract
  • 1 teaspoon honey or sweetener of choice
  • ice

Garnish with a candy cane and sip chilled.

Spiced Crock-Pot Cider: (adopted from Food Network’s Slow Cooker Hard Cider)

unnamed

  • 2 quarts natural apple cider
  • 1-2 inch piece ginger root
  • Two cinnamon sticks
  • 2 teaspoons cloves
  • 1 teaspoon nutmeg
  • 2 teaspoon black peppercorns
  • 1/2 cup sweetener (light brown sugar, honey or maple syrup)
  • 1 orange, sliced
  • 1 1/2 cups gin

Put all ingredients in crock-pot and cook for about an hour. Strain solids and serve warm in mugs. Garnish with a cinnamon stick.

One Healthy Breakdown: cheers to a healthy, happy holiday season and a happy new year!

Holiday Flavored Smoothies

With the holidays just around the corner, incorporating some sweet seasonal deliciousness into your green smoothie is a great way to stay on track and taste the holidays in the healthiest way. Try these pumpkin pie, chocolate peppermint, and gingerbread smoothie recipes this season!

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Pumpkin Pie Smoothie:

  • 1 cup spinach or romaine lettuce
  • 1/2 cup pumpkin puree
  • 1 carrot
  • 1/3 cup frozen cauliflower rice (optional, adds creaminess and extra nutrients)
  • 1 scoop vanilla, cinnamon, pumpkin spice, or chai, protein powder
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 dates
  • 1/2 cup almond milk

Blend all ingredients, top with granola or shredded coconut, and be thankful for this healthy version of pie in a cup!

peppermint

Chocolate Peppermint Smoothie:

  • 1 cup spinach, kale, or romaine lettuce
  • 1/2 frozen banana
  • 1 scoop chocolate protein powder or 1 heaping tablespoon cacao powder
  • 1/3 cup frozen cauliflower rice (optional, adds creaminess and extra nutrients)
  • 6 fresh mint leaves (if you have them)
  • 1 drop peppermint extract
  • 1 date
  • 1/2 cup almond milk or coconut milk/water

Blend all and sip with a smile! Much healthier than peppermint bark or Thin Mint cookies, but that same minty flavor to kick the craving!

gingerbreadcookies

Gingerbread Smoothie:

  • 1 frozen banana
  • 1/2 cup pumpkin puree
  • 2 tablespoons oats
  • 1 scoop vanilla, gingerbread, or chai flavored protein powder
  • 1/3 cup frozen cauliflower rice (optional, adds creaminess and extra nutrients)
  • 2 teaspoons cinnamon
  • 1 teaspoon cardamon
  • 1/2 teaspoon of nutmeg and/or clove
  • 2 dates
  • dash of sea salt
  • 1/2 cup almond or coconut milk

One Healthy Breakdown: Eat (or drink) your way through the holidays with healthy smoothies!

Green Break-Fast

IMG_6570Greens are the most nutrient-dense foods on the planet. Increase your intake of leafy greens and you instantly add fiber, antioxidants, anti-inflammatory properties, disease fighting compounds. A green smoothie is one of the simplest ways to incorporate tremendous amounts of greens into your diet and having it for breakfast is even more powerful for your body.

Breakfast comes from the phrase “breaking one’s fast”. When we use the word breakfast we normally think of it as a noun. I want to suggest it can also be used as a verb. “I had a delicious breakfast today” vs. “it’s a great idea to break-fast on a green smoothie.”

We fast everyday. A fast is a period of time where we don’t eat, which is what we do every night while sleeping. The time spent not eating gives the digestive system a much-needed rest, which in turn redirects energy toward detoxification and cellular repair. As a result the digestive system works more efficiently, which for us means absorbing more nutrients, proper elimination of toxins, more energy and stronger immune systems.

This important cleansing process can be extended even maximized if we break-fast with a blended green smoothie. After the digestive system has time to rest during the night, one should ease back into eating and digesting. The blending breaks down most of the cells in the greens and fruits making nutrient absorption effortless. Smoothies contain all the fiber of the fruits and veggies that keep your appetite satisfied. What better way to begin your day? Making healthy choices throughout the rest of day is influenced by the way we start it.

Another relevant point to mention is while breakfast may be the most important meal of the day, it shouldn’t be a heavy meal and it certainly shouldn’t be a sugary meal. But for many people, breakfast has become a giant sugar fix. Think about it – cereal, granola, bread, pancakes, and muffins. These are all just adding sugar to our bodies. That’s not to say we should eliminate all things sweet but getting it from the fruit in a smoothie is much healthier. So the break-fast green smoothie also helps tackle our sugar dependency.

As we begin to enter winter, it’s even more important to have a green smoothie to help keep our immune systems strong throughout cold and flu season. If cold food in the morning doesn’t sound appealing, there are some simple adjustments you can make. Use warm water to create a comforting soup smoothie that still gives the benefits of the raw veggies. Another suggestion is to add a bit of healthy fat to help keep you satisfied like avocado or hemp seeds. My personal favorite is to add warming spices to your ingredients such as ginger, cayenne or turmeric to create deep warmth. All three spices possess anti-inflammatory properties as well as other health benefits. Cayenne helps with pain relief, clears congestion, and its vitamin A content boosts immunity.

One Healthy Breakdown: Break your fast with a green smoothie to boost your energy, your immune system, and your digestive system while kicking the sugar out of your breakfast!

All About Arugula

Arugula is one of my favorite foods. Not like one of my favorite greens, but actually one of my favorite foods. Kale, spinach, romaine – those are all good greens, but to make them truly enjoyable, you need a little somethin’ somethin’ to dress it up. Arugula packs SO much flavor, it really holds it own…on its own. I’m not lying when I say that I can snack on plain arugula like people snack on chips or popcorn. That may sound extreme, but it’s true, I wouldn’t lie to you! No, I don’t serve arugula with salsa or hummus, but my body does crave arugula like others may crave potato chips. Point being that you learn to love healthy foods the more you incorporate them into your daily life. Ok, back to the arugula…

photo 1When I make an arugula salad, (which is quite often) it’s not about what I can load it up with, it’s really about enjoying the fresh strong flavor of the curly little leaves. Plus, arugula packs as much nutritional value as it does taste. It’s got anti-cancer phytochemicals, folic acid and Vitamins A, C and K, which aids bone and brain health! This hydrating veggie is packed with iron and best part is that it’s available year round!

Chances are, if I’m making a side salad, it most likely has arugula in it. Today, lunch was a bed of arugula with butter beans and avocado. Simple yet delish.

photo 3Some other great arugula salad add-ons are: beets, tomatoes, nuts, figs, parmesan, watermelon, pears, and so much more. Get creative! Also remember, arugula is not just for salads. It goes great in omelet, a top a sandwich, burger, or pizza, or add it to any pasta dish for a peppery kick.

One Healthy Breakdown: I’m ALL about Arugula.

Happy National Kale Day!

image(9)Today is the day. Wednesday, October 2nd officially marks the celebration of…KALE! Yes, kale is everywhere. Kale is trendy. Kale is crunchy. Kale is the king of superfoods. If you haven’t jumped on the kale train, you just may reconsider once you’ve tried the classic green juice’s indulgent, crunchy, yummy-in-my-tummy friend, kale chips!

Yummy (in my tummy) Kale Chips: Preheat oven to 325 degrees and cover a cookie sheet with parchment paper. Cut stems off one head of kale, wash and dry. Cut into pieces and spread out on cookie sheet. Massage kale with coconut oil (no more than a tablespoon total.) Sprinkle with garlic powder, salt, and pepper. Bake for about 20 minutes or until crisps. Let cool and serve as chips. So crispy, so light, so healthy…SO good! For more clean, lean green recipes, sign up for One Healthy Hamptons’ Fab Fall Cleanse!

One Healthy Breakdown: National Kale Day – let the celebration begin!

So Fresh

“We are yoga-lovin’, health-food eating foodies with a background in high-end gourmet fare. This restaurant is what we’ve always wanted.” ~ freshhamptons.com

Need I say more? That’s pretty much One Healthy Hamptons’ heaven on earth. To tell you the truth, I was kind of embarrassed that I hadn’t yet been to Fresh. It seemed like I was the only one in town. People who know me or know of One Healthy Hamptons would immediately ask “have you been to Fresh?” Well, yes, folks, now I have officially been to Fresh! And, I will officially be going back again soon!

photo 3

The menu is extensive, to say the least. Pages and pages, which is fun to explore and not that overwhelming. You are first introduced to the full smoothie and juice bar and then walked through small plates, salads, sandwiches, and entrees. There is something, if not lots, for everyone. Fresh’s motto is that they serve every type of eater; vegan, those with food allergies, dietary restrictions, preferences, picky, and non, all-out carnivores, and everyone in between. Whether you’re in the mood for a simple cup of soup or a full four-course meal, Fresh has it.

Fresh is one restaurant a bride-to-be can frequent! I don’t know about you, but when choosing a restaurant, I look for a few key aspects. Most important is clearly the food. The food’s gotta be good, or what’s the point of leaving the house? “Good” to me is a combination of high-quality taste and satisfaction knowing you’re nourishing your body. Obviously, I like to know I’m eating somewhat healthy. I like when a meal feels light, not heavy. I like lots of greens. I like being able to attribute flavor to herbs, spices, or lemon, for example, rather than cream or butter. But, what’s the BEST? FRESH. When you can literally taste the crisp freshness in your meal, that’s the best. Knowing that the freshness is local and healthy? That’s the BEST.

photo 4The restaurant is rustic and cozy, with a low-key vibe. Since we went for lunch on a weekday, it was light out, pretty empty, and felt more casual. The space definitely shows potential for a dinner date, night out, or even bar scene. I love the option to sit at a table or bench seating, can’t go wrong. Lastly, the staff was very nice and welcoming, knowledgeable, and friendly.

One Healthy Breakdown: if you’re a One Healthy Hamptons reader, you’d be silly not to try Fresh!