Tag: salad

Watermelon Basil Summer Salad

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What says summer better than salad watermelon?! This salad will instantly become a summer staple. Soon, any salad without watermelon will seem…incomplete? It’s true. You’ll get it once you try it. Luckily, this one is super simple (like five minutes simple) and the color palette is sure to impress even the most critical BBQ guest. Enjoy!

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Ingredients:

  • dark leafy greens
  • watermelon (cut into cubes)
  • feta cheese
  • fresh basil leaves
  • balsamic vinegar

Simply make a bed of dark leafy greens (we used arugula here, but as long as they’re fresh, any type of greens will do the trick.) Add basil leaves, watermelon cubes, and feta and lightly cover with balsamic vinegar. Sprinkle sea salt, black pepper, and toasted hazelnuts if you want to get really fancy. This salad is so fresh, light, and summery that you’ll make it all season long.

One Healthy Breakdown: the salad that screams summer is oh so simple!

Roasted Chickpeas Two Ways

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Hummus takes a back seat to these crunchy sweet and savory roasted chickpeas. Roasted chickpeas are super easy, tasty, and healthy. Chickpeas are power packed with plant-based protein, fiber, vitamins, and minerals. Whether you like sweet or salty, you’re in luck.

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Sweet Roasted Chickpeas: top with coconut oil, cinnamon, cardamom, and sea salt.

Savory Roasted Chickpeas: top with olive oil, rosemary, thyme, garlic powder, tumeric, sea salt, black pepper, and a tiny bit of cayenne pepper (optional.)

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Simply prep your sweet and/or savory chickpeas and roast in the oven at 400 degrees for about 30 minutes or until golden brown. Let cool and pop ’em as is for a snack (great on the go!) or add roasted chickpeas to a salad for a full (vegan, gluten-free, dairy free, meatless Monday) meal.

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One Healthy Breakdown: pass on the potato chips, opt for roasted chickpeas!

New Year Kick Start

Raise your hand if all that eating, drinking, and being merry took a little toll on you over the holidays. Ditto. Let’s move on and move up with this New Year Kick Start. We’re focusing on starting the year off feeling our absolute best…no juice cleanse included (you’re welcome!)

Your liver and kidneys constantly cleanse your body, so a typical juice/flush cleanse is just not necessary, healthy, or any fun at all! This kick start will “detox,” “cleanse,” and “reset;” however, instead of solely ridding the bad stuff, we’ll actually replace it with healthy goodness! Instead of focusing on deprivation, we’ll focus on fuel and fulfillment. Lets set precedents to make the next year (not just the next week) your healthiest, happiest yet!

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Although these tips are meant to be followed indefinitely, aim to be more strict this week, hence the term ‘kick start.’ With that said, everybody (and every body) is different, so do what works for you, your body, and your lifestyle.

  • Reduce your consumption of processed foods, fatty meat, dairy, sugar, alcohol, and caffeine.
  • Increase your consumption of fruits and veggies. Try to buy in-season and organic whenever possible, especially for the dirty dozen. Frozen organic produce is great too, as availability is limited in the winter and frozen produce maintains its nutrients.
  • Incorporate whole grains, legumes, healthy fats, and lean protein in moderation, but keep veggies the center of attention. For example, trade your taco or sandwich for a salad or use lettuce wraps instead of bread/tacos.
  • Hydrate, hydrate, hydrate with water, water, water (tea, kombucha, and sparkling water are good options too.) Aim to drink at least half of your body weight in ounces of water daily.

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  • Start each morning with lemon water to stimulate your cleansing organs, boost metabolism, and aid digestion.
  • Include some sauerkraut or kimchi in your diet for a healthy gut.
  • Eat breakfast every day. Your body will not efficiently burn food if your stomach is empty, so be sure to eat breakfast within about an hour of waking (click here for breakfast recipes.)
  • Aim to move your body for 30-60 minutes every day, weather it’s a morning run, group fitness class, afternoon walk, yoga session, strength training, etc. Just do something, preferably something that you enjoy. Your body and mind will thank you.
  • Have a green smoothie a day, preferably in the morning to optimize nutritional benefits.

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  • Keep things simple by making big salads and veggie-based soups to keep on hand.

Here’s a quick and easy Detox Soup Recipe: using a Vitamix or high-speed blender, combine 8 ounces of bone broth, (or veggie/chicken broth ) 1 zucchini, (raw) 1 handful of greens, (romaine, spinach, or kale) 1 clove garlic, 1 teaspoon chopped scallions, 1 teaspoon basil, thyme, and other herbs of choice, 1/4 lemon, and 1/3 cup chickpeas. Heat mixture on stove and enjoy. Makes two servings.

  • If you find your sweet tooth ramping up, have fruit or tea. Low sugar fruits include grapefruit, berries, papaya, melon, and green apples. The fiber in fruit hinders sugar absorption, so don’t feel bad about eating a banana either! If you experience night cravings but are not physically hungry, brush your teeth and tell yourself that the kitchen is closed…until tomorrow. Just stepping out of the kitchen is sometimes enough to banish cravings and revert your mind.

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  • Tune in to your body’s cravings for warming, comforting winter eats. It only makes sense that our eating style should change with the seasons, just like the clothes that we wear.
  • Chew food slowly and eat consciously. Taking the time to tune in, chew each bite mindfully, and truly enjoy the pleasure that food brings fosters healthy digestion and satisfaction.
  • Why not take some time to clean out your fridge, pantry, and even closets? As you shop for replacements, keep foods, products, and cleaning products au natural.
  • Sleep a full eight hours as much as possible and make time for self-care and meditation. The way in which you treat your body and mind is just as important as the food you eat.

If you’d like more information about proper portions, reading labels, or a personalized meal plan, please email kiley@onehealthyhamptons.com to set up a personalized nutrition & wellness consultation today. We’ll start working towards your personal goals together.

One Healthy Breakdown: “People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas!” ~ anonymous

Super Summer Salad

If you ask me, summer supper is not complete without a super summer salad. I make a big salad like this at least once a week with dinner and use the leftovers for lunch salads. This makes the perfect crisp, colorful side dish or light dinner or lunch if you add some protein, like grilled chicken, shrimp, or beans. The best part is that the possibilities are endless with a summer salad!FullSizeRender(34)Start with a bed of leafy greens and add as many veggies/mix-ins as you’d like – best to use as much local, in-season, organic produce as possible! Here’s what I used:

  • mixed greens
  • chopped basil
  • chopped scallion
  • 1 tomato
  • 1 avocado
  • 1 green pepper
  • chopped radish
  • organic corn
  • chopped carrots

Additional options:

  • berries
  • cucumber
  • nuts
  • beans
  • onions
  • chicken
  • fish
  • lean beef
  • tempeh
  • eggs
  • edamame
  • cheese

Use a simple, homemade dressing to keep the focus on the fresh produce. Oil and vinegar, lemon juice, or a light vinaigrette works great (mix 2 tablespoons vinegar, 1 tablespoon olive oil, 1 teaspoon dijon mustard, 1 tablespoon lemon juice, pepper, and a little salt.)

One Healthy Breakdown: eat the rainbow with a super summer salad!

All About Arugula

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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.

WHOLE and More!

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I recently attended a lecture by Dr. Cambell (author of The China Study and Whole.) Here’s what I learned:

Arranged Vegetables Creating a FaceOur bodies are machines constantly working towards HEALTH. It is how we feed our bodies that determines how easy or difficult it is for the body to get to what we’re working towards. When we feed the body the best fuel, (whole foods) we thrive from the nutrients, making it much easier to maintain a healthy body. When we don’t eat healthy, our body has to work much harder to break down the food, remove the nutrients, and fuel itself to continue to work towards health. If we fuel our machines (bodies) right, they will ‘run’ better and be healthier all around. Whole foods are easily digested, so the majority of the nutrients are absorbed into the body. Since food fuels the body’s processes, the easier the food is to digest, the more we benefit from it.

Nutrition may actually outweigh genetics. We are all pre-disposed to disease through genetics, some more than others, as DNA varies person to person. Nutrition, however, determines which of these genes are turned on. For example, we know that cancer cells thrive in an acidic environment. Eating a diet full of whole foods and plants increases alkalinity, while too much meat and processed foods tend to increase acidity.

MP900387908The good news is that we can actually reverse disease and shut these cells off, just like we can turn them on. Diet can change the body on a cellular level. For example, studies show that people with heart disease can be “cured” through nutrition. Although the genes still exist, they are dormant as a result of dietary changes. How cool is that?! And why don’t most people know that?!!!

Modern medicine is not based on holistic health and nutrition. The food and drug industries seem to be competing instead of aligning in the name of health. Most doctors do not preach a whole food diet because nutrition is the one thing that is not taught in medical school that is actually the leading factor for change.

Lastly, and my very favorite point is a direct Dr. Cambell quote: “when you eat healthy, your taste buds begin to change overtime. You begin to crave a salad. If you don’t have a salad, you want one.” I can’t reiterate how true this is. Overtime, as I’ve become more knowledgeable about nutrition, my body has naturally learned to crave healthy foods. If I go a day without fresh vegetables or fruit, my body wants nothing more than wholesome nourishment. The same goes for poor diet, so why not train yourself wisely?

One Healthy Breakdown: educate yourself. Nourish yourself. You deserve the best.

 

So Fresh

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“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!

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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!

Fresh Corn Salad

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This fresh corn salad is perfect for late summer and early fall dinners.

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Ingredients:

  • 8 ears corn, shucked
  • 3/4 cup finely diced red onion
  • 5 Tbsp. cider vinegar
  • 5 Tbsp. olive oil
  • 3/4 tsp. salt
  • Freshly ground black pepper
  • 3/4 cup thinly sliced fresh basil leaves

1. In a large pot of boiling salted water, cook corn 3 minutes. Drain and immerse in ice water to stop cooking. When cool, cut kernels off cob.

2.In a large bowl, toss corn kernels with diced red onion, vinegar, olive oil, salt and a good amount of freshly ground pepper. Just before serving, toss in the fresh basil. Serve at room temperature.

One Healthy Breakdown: keep that sunny feeling alive with this fresh summer salad.

Adapted from The Barefoot Contessa Cookbook by Ina Garten

Mustard is a Must

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Today is not just another Saturday. Nope. Today is National Mustard Day, and that, my friends calls for a celebration. Happy National Mustard Day!

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Seriously, though, mustard is one of the only condiments that packs as many health benefits as it does taste. If you want to get healthier, substitute mustard for mayo from today on. Here’s why:

Mustard adds flavor, phytonutrients, antioxidants, and omega-3’s. It’s made from combining ground mustard seeds with water, vinegar, and spices – three good for you things. The mustard plant is a cruciferous vegetable, in the same family as cabbage, broccoli, and brussel sprouts. Health benefits of the mustard seed include preventing cellular damage, which, in turn, prevents cancer growth, increasing healthy brain tissue, reducing the risk of heart disease, lowering blood pressure, and even reducing the severity of asthma and migraines.

Mustard can be used as a condiment, ingredient in a sauce, salad dressing, marinade, and more. Just remember to read the label and choose natural mustard without added sugar, sodium, or other unnecessary junk. Here are three simple and delicious mustard recipes:

1. The easiest dip ever: combine equal parts non-fat plain Greek yogurt with your favorite type of mustard. Add spices of choice. Skip other heavy dressings and use this as a thick, tasty salad dressing or dip for crudite! This couldn’t be easier to make and it adds some protein too – double good!

2. Light dressing: combine one part Dijon mustard with equal parts olive oil and whisk the two. Add one part red wine vinegar, a pinch of garlic powder, and a squeeze of fresh lemon juice and continue to whisk. Once mixed, use as salad dressing or a light sauce for steamed vegetables. This makes a great dip for steamed artichokes too!

3. Mustard marinade: mix equal parts Dijon mustard, fresh lemon juice, and honey. Add salt, pepper, and favorite herbs. Marinate chicken, fish, meat, or veggies for at least an hour and cook to your liking.

One Healthy Breakdown: mustard rocks, it’s a must condiment!