Vegan Pesto Zoodles with Fresh Tomatoes

Zoodles are oodles of fun, especially during tomato season! Upgrade any pasta dish with veggie noodles for a healthier meal that’s low in carbs, calories, and high in fiber. This one just happens to be meatless, vegetarian, vegan, and you won’t even miss the meat or cheese one bit! I used the inspiralizer to make noodles out of zucchini and summer squash before adding fresh tomatoes and a vegan pesto that is out of this world. Ready to be inspiralized?

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Ingredients: (makes two servings)

  • 1 zucchini
  • 1 summer squash
  • 1 large tomato
  • 1/2 cup arugula
  • 1/2 cup fresh basil leaves
  • 1 tablespoon pine nuts
  • 1/3 avocado
  • 2 tablespoons olive oil
  • 1 teaspoon nutritional yeast (optional)
  • 1 lemon
  • 1 teaspoon sea salt

Instructions:

Use Inspiralizer (or your tool of choice) to make noodles out of the zucchini and squash. Put noodles aside on a plate, sprinkle sea salt over noodles, and let sit to drain some of the liquid. For pesto, in a Vitamix, blender, or food processor, combine arugula, basil, nuts, avocado, 1 tablespoon olive oil, nutritional  yeast, and the lemon (remove seeds, optional to use juice or peel as well like we do.) Add a few spoonfuls of water if needed, so that mixture blends together.

Put zoodles in a pan on the stove over low heat and add remaining olive oil. Once they start to cook and soften, add pesto and cubed tomato. (For added protein and creaminess, you can also add one egg to the pan at this time.)

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Mix over heat a few more minutes until noodles are all covered in pesto and tomatoes have softened. Remove from heat and serve in pasta bowl, garnish with basil leaves. Bon appetit!

One Healthy Breakdown: There’s nothin’ wrong with a little healthy Italian.

Green Cream of Cauli Soup

The simple veggie soup happens to be tasty, hearty, and oh so comforting! Forget mashed potatoes, I give you Green Cream of Cauli Soup, the dish that bridges the gap between comfort food and superfood. Adapted from OHH’s Super Spring Cleanse, it’s like a green juice in a soup. For more detox-friendly recipes and tips, get your cleanse copy now!

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Ingredients:

  • 1 head cauliflower cut into pieces
  • 1.5 cups bone broth, chicken broth or veggie broth
  • 1 handful fresh basil leaves
  • 1 clove garlic
  • 1 large handful organic arugula
  • 1/3 avocado
  • 1 teaspoon hemp seeds, nuts of choice, or 1/4 cup Greek yogurt for protein
  • 1 teaspoon olive oil
  • 1 tablespoon nutritional yeast

Here’s what I did:

  • Boil cauliflower in bone broth
  • Add garlic and basil and continue to cook on medium
  • Once cauliflower is soft, transfer entire mixture to your Vitamix or high-powered blender (you may have to wait until it cools depending on what you have)
  • Add remaining ingredients
  • Serve warm, garnish with basil leaf

One Healthy Breakdown: the cleanse-worthy cream of!

More Broccoli Please!

Broccoli is a side-dish that just never gets old. This green cruciferous veggie is always in style because it’s rich in nutrients that aid inflammation, oxidative stress, digestion, detoxification, and even prevents diseases like cancer. When prepared right, even the kids will want more!

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Simple Broccoli with Lemon, Garlic, and Pine Nuts:

Ingredients:

  • 1 large head of fresh organic broccoli cut into pieces
  • 1 clove garlic, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon coconut oil (or another high-heat oil)
  • 1/2 lemon
  • 2 tablespoons pine nuts, toasted
  • 1 teaspoon dijon mustard
  • salt and pepper to taste

Sauté chopped garlic in coconut oil. Once browned, take off heat and combine in bowl with olive oil, lemon juice, and dijon mustard. Whisk until consistent. While toasting pine nuts, steam broccoli in a broiling pan or steamer until just cooked. Pour garlic dressing and toasted pine nuts over warm broccoli, salt and pepper to taste. Enjoy as a side dish or snack! For a whole meal, add chickpeas or tempeh before sautéing garlic!

One Healthy Breakdown: tasty and healthy means broccoli done right.

SUPER SPRING CLEANSE

It’s happening: spring is in the air! It’s time to ditch those layers, say goodbye to the snow boots, and…get ready to spring into spring feeling SUPER, confident, healthy, and happy!

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Beach days (and bikinis) are right around the corner! Don’t worry, take a deep breath, and relax. OHH has you covered with this Super Spring Cleanse to help you SPRING into spring!

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This program includes all of the steps you’ll need to cleanse, including a 5 day meal plan full of seasonal recipes and whole foods. Focusing on fresh, in-season produce, manageable changes, convenience, and taste, you’re sure to love this plan. Let’s get out of hibernation and back on track in the healthiest, most affordable way possible! Just add to cart below for just $30 or email kiley@onehealthyhamptons.com for your instant download and get started!

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You’ll get the Super Spring Cleanse program (delicious recipes for every meal, a full grocery list, and pages of tips on mindful eating, exercise, and detoxing) within hours to start whenever YOU’RE ready. This five-day program is flexible, fun, fresh, and easy to incorporate into any type of lifestyle. One Healthy Hamptons’ Spring Cleanse plan costs just $30, so sign on now for the boost you need and bring on the sunshine!

One Healthy Breakdown: we’re springing into a healthy, happy spring!

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.

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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!

Healthified Fried Rice

Fried rice is one of those amazingly delicious indulgences I never thought of making at home. Until I did. And put it on instagram. And got lots of likes. So I decided I’d share my recipe for fried rice that is delicious AND nutritious! Forget the take-out, this recipe is a win-win and a whole meal in itself! Now if I could only crack the egg like the true hibachi masters…

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Makes two large servings: (recipe is flexible, use what you have/like)

  • 1 cup cooked brown rice
  • 1 egg and 1 egg white
  • 2 scallions, chopped
  • 1 clove of garlic, chopped
  • Green peas
  • Mushrooms
  • Bean Sprouts
  • Broccoli or broccoli slaw
  • Water chestnuts
  • Edamame (cooked and de-shelled)
  • Lean protein (chicken, beef, tofu, tempeh, etc. Your choice)
  • 1 small piece of ginger root or dash of ginger spice
  • 1.5 tablespoon low sodium soy sauce or Bragg’s Liquid Aminos
  • 1 tablespoon coconut oil
  • 2 teaspoons safflower oil (or oil of choice)

Cook lean protein in 1 teaspoon safflower oil and a teaspoon of soy sauce. In separate pan, sauté scallions, garlic, and ginger in safflower oil until light brown. In one more pan, sauté all vegetables and add scallion mix at end. Add rice, coconut oil, protein, edamame, and remaining soy sauce and mix all together, cooking on medium heat. Lightly beat egg and egg whites and pour over rice. Continue to mix until egg is cooked and spread evenly throughout. Remove from heat once rice is desired consistency/crispness (just takes a minute or two)

One Healthy Breakdown: Another great comfort food gone healthy!

Enjoy the Taste of Eating Right

Happy March! What a great month. We’re over the winter hump (better be) and counting down to the first day of spring. We’ll soon trade in our down jackets for spring coats and hot soups for cool smoothies. March also happens to be National Nutrition Month, a nationwide campaign initiated by the Academy of Nutrition and Dietetics to educate and celebrate eating right.

Woman Eating Fruit OutdoorsThis year’s theme is Enjoy the Taste of Eating Right. This could be my motto and I’ll tell you why. Yes, eating healthy is incredibly important, I practice and preach this daily. Food has superpowers, it can literally improve our health, energy, sleep, skin, hair, strength, mood, and so much more…all while preventing disease and feeling better, inside and out. Yes, nutrition is hugely important. But…

What’s the point of eating healthy if we don’t enjoy it? Life’s just too short. Not only do we eat to survive and fuel our bodies, but humans are programmed to eat largely for pleasure. Taste drives our food choices. We all crave certain foods, we all have our favorite restaurants, and we rotate our staple recipes. Pleasurable food is associated with celebration, memories, family, heritage, feelings, etc. We need food and we deserve to enjoy it. National Nutrition Month is all about combining taste and nutrition so that, as individuals and a nation, we’re eating better and enjoying it.

So, how do we do that? Through education, change, awareness, and balance. People ask me all of the time how do you always eat so healthy? I honestly don’t think twice about my lifestyle anymore, I actually crave fruits and vegetables. Seriously! I enjoy educating myself about nutrition, eating what I know is good for my body, stocking my kitchen with fresh, whole foods, cooking from scratch, listening to my body, feeding my cravings, experimenting in the kitchen, and even choosing broccoli over french fries and beans over burgers. Some people get it, others think I’m full of it.

I can understand why lots of people shake their heads because I didn’t always love eating healthy. Ten years ago, I probably wouldn’t have tried a green juice if you paid me. Now, I have one almost everyday and my body craves green juice. Why and how did this happen? Through education, change, awareness, and balance. With awareness of what we put in our mouth, how it makes us feel, and what food can do for our health, things will click. The Academy of Nutrition and Dietetics advocates for education, change, awareness, and balance because these things can make our society drastically healthier.

So, let’s celebrate! National Nutrition Month isn’t about going on a month-long diet, it’s about finding pleasure in eating healthy. Step one is education. In order to know what ‘eating healthy’ means, looks likes, and tastes like, it takes learning, learning facts about nutrition and learning to question what we’re told by the FDA daily. Contact a nutritionist or self-educate through research. There are endless resources right at our fingertips, for free! Check out eatright.org and please come back to One Healthy Hamptons for tips, recipes, and making food FUN.

A little change here and there is a really big reason to celebrate. Learn what’s in the foods that you’re eating. Trust the signals that your body is giving you. Eat when you’re hungry and stop when you’re full. Fuel your body and your mind with superfoods. Be aware of how you feel. Note what you ate when you feel energetic, happy, powerful, mobile, strong, and light. Note when you feel sluggish, deflated, unmotivated, depressed, jittery or unfulfilled. Try new things. Lessen salt and sugar. Use herbs, spices, and citrus for flavor. Trade processed foods for whole foods. There are a million changes you can make, start with one today and make March your month for healthier food choices. Your taste buds will adapt to crave healthier foods, you’ll feel fabulous heading into spring, and you’ll learn to celebrate the healthier you.

One Healthy Breakdown: Eat what you love. Love what you eat. Enjoy the Taste of Eating Right.

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!

Pumpkin Yumminess

Pumpkin bread, pumpkin pie, pumpkin risotto, pumpkin beer…it’s pumpkin season! It’s everywhere. Pumpkin is a popular fall staple. We use pumpkins for decoration, food, and fun activities like pumpkin picking. But what do we really know about pumpkin’s nutritional value? I decided to share with you some interesting facts and tips about this round orange winter squash. And check out my super simple pumpkin bread recipe at the end of this article, it’s a yummy one!

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  • The word pumpkin originates from the word pepon (πέπων), which is Greek for “large melon”
  • The bright orange flesh of a pumpkin is loaded with fiber and key vitamins and minerals. For a nutritional upgrade, just mix pumpkin puree into soup, stew, bowl of oatmeal or yogurt. The flavor won’t change significantly, but your meal will be more nutritious.
  • Pumpkin is a very low calorie, high fiber vegetable; 100g provides just 26 calories and contains no saturated fats or cholesterol.
  • The beta-carotene in pumpkins is known to minimize skin wrinkles.
  • After a heavy workout, try a cup of cooked pumpkin for extra potassium (even more than a banana!) Yes, you can even throw it into your protein shake to make a super rich texture.
  • Don’t throw out pumpkin seeds! Roast them and eat them as snacks. They’re also high on the nutritional scale with heart-healthy benefits.
  • Always wash your pumpkin before cutting/cooking in order to remove dust, soil and any residual insecticides/fungicides.
  • And one more fun fact. Pumpkin is a fruit! Pumpkin is a fleshy plant that has seeds in it and comes from a flower, which actually makes it a fruit not a veggie. It is from the gourd family. Many people treat pumpkin as both a vegetable and a fruit. Either way, pumpkins are delicious and good for you, so whatever you call it, eat it!

Super Simple Yummy Pumpkin Bread Recipe:

This recipe can be used to make a pumpkin loaf, muffins, cupcakes, or even a pumpkin pie. Adjust baking time accordingly. Note: I usually don’t measure, I go by consistency when baking. In other words, if batter is too thick, add an extra egg white. If it’s too thin, use more oats.

Preheat oven to 350 degrees.

Ingredients:

  • 2 cups of cooked pumpkin
  • 1 cup of egg whites (or 4 egg whites)
  • 2 cups of oats
  • A pinch of stevia
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • A sprinkle of pumpkin pie spice
  • Optional: a few tablespoons of shredded coconut

Blend everything and bake for about 50 minutes.

One Healthy Breakdown: embrace the pumpkin craze like Z!