Caramelized Cauliflower Celery Salad: Veggie Inspiration
02/01/16 by
Cauliflower Celery Salad- A Healthy Hunger Many years ago I read an article in the NY Times Food Section about a chef and his sweetheart. It turned out that the woman of his dreams did not like cauliflower, so he set off to come up with recipes that would make her fall in love his favorite vegetable, and hopefully him. I always loved that story. Aside from the beautiful romanticism of the act food and love, I was amazed that anyone could actually really like this bland sulphurous vegetable. I grew up mainly on the east end of Long Island, in a community that had many Polish families, (potato farmers who have since fallen away to the vineyards). I have one distinct memory of playing after school at a friend’s house which was filled with this noxious foul order. We stumbled in from the yard through the kitchen door  and I stopped in my tracks. “What is that SMELL!”, I exclaimed with nose wrinkled as far as it would go. My pal shrugged nonchalantly, “Cauliflower”. Upon the stove was a huge pot fiercely boiling that poor vegetable within an inch of its life.     Needless to say I did not stay for dinner. saladmakings

Cauliflower is the New Kale

We’ve been taught to “eat the rainbow” and reach for color in vegetables as an indicator of nutritional vibrancy. Surprisingly this pale cruciferous orb is packed with goodness. Continue Reading
Yes, I eat like this every day (mostly)- YOU Can too!
01/29/16 by
What a nutritionist eats- A Healthy Hunger I live a crazy busy life too, so I know it’s still possible to eat well and beautifully. We all get caught up in the rush and chaos of daily living. There is lots to do in a day- work, going to the gym, minding kids or tending to family, shopping, getting hair cuts, meetings. As many of you know I ran a very busy and successful food business for nearly 25 years. During that time I raised three (gorgeous, wonderful, smart, talented….) kids, ran marathons and triathlons, had a social life and sat down to hot meals with my family every single night.

Why I find it so important to eat well

Mind you, this was all before I went to school and got my degree in Nutrition, but instinctively I knew that fueling my family, not only with healthy food, but delicious and aesthetic food was also important. I believe in the soul, I believe in music and art and the magic of creation. So while I was helping my kids grow their minds and beautiful bodies, I wanted that to be nourished and inspired. How did I do it? First I learned how to cook. Nothing particularly fancy at first, but some good solid basics that I could rely upon. Once I got confidence in that, I moved on to other things. Failures? Sure. Did I get some scowls? Absolutely. And no, my kids didn’t love everything, but we all learned together what was what. We spent time in the kitchen together, the kids set the table and cleaned the dishes. We joked, teased and worked through our frustrations together. Some of my best memories are of my family around tables. Now my kids are grown and out of the house and my cooking life has shifted, though my busy-ness has not. I love to eat out, and I have no qualms about grabbing something on the run, but even though I often cook for one, I still make a point to not just fill my belly, but make it enjoyable too. zukepesto

A little peek into how I do it

This meal was actually a lunch that I took to the place where I volunteer twice a week. I poached enough salmon for two days in one swoop. Continue Reading
Blistered Beans with Vinegary Shallots : Veggie Inspiration
01/25/16 by
Sauteed String Beans with Vinegary Shallots - A Healthy Hunger There are many ways to prepare string beans, from the steaming basket to the classic casserole. When it comes to preserving freshness and color, blistering string beans is, to me, the best method. When I was a kid my mom would prepare us beans from a can. They were an ashen grey/green color, loaded with salt and the consistency of mush. To say the least I did not enjoy them. (To make them palatable I learned to blend them into the mashed potatoes just so I could get them down, was I alone in this?). Then one day I was served a Nicoise Salad with gorgeous bright green haricots verts- the slim petite (oh so French-like) green bean, that was so bright and full of flavor it was a revelation! To blister the beans you simply need a supremely hot skillet or grill pan. I used my new best friend in the kitchen, my cast iron frying pan. My method is to sautee the shallots first so they are golden and crispy, then pull them out and set aside for just one minute. Then crank up the heat a tad, then toss in the beans. You need to let them just sit for a few minutes to get a good sear on one side. Don’t rush, tend to another aspect of your meal as they do their work, (or set to tossing out those cans in the cupboard should you have any). Then a toss or two for another 2-3 minutes and you are there. Add the shallots back into the pan with another splash of olive oil and a fine dose of vinegar and warm it all back up, then disperse over the beans. Simple, bright and heavenly. Pair these up with any meats, and think about making an extra batch for your salad bowl! Blistered Beans
Blistered Beans with Vinegary Shallots
Serves 4
See notes on how to make faster work of trimming your beans
Print
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
52 calories
5 g
0 g
3 g
2 g
0 g
125 g
319 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
125g
Servings
4
Amount Per Serving
Calories 52
Calories from Fat 24
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 319mg
13%
Total Carbohydrates 5g
2%
Dietary Fiber 3g
12%
Sugars 1g
Protein 2g
Vitamin A
8%
Vitamin C
6%
Calcium
5%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb string beans (or haricots verts if you prefer)
  2. 1 clove garlic
  3. 2 med shallots
  4. 2T olive oil
  5. 2 tablespoons good quality red wine vinegar
  6. salt and pepper
Instructions
  1. Trim and was the beans and set aside.
  2. Mince the garlic and slice the shallots into rings.
  3. Warm a sautee pan over medium heat, add 1 tablespoon of olive oil. Add the garlic and shallots and gently sautee until they are golden and brown, but not scorched. Scorching garlic will make it bitter and unpleasant. Remove this to a serving dish and set aside.
  4. Return the pan to the stove and increase the heat to medium high. Add the remaining tablespoon of olive oil and when the oil is hot, add the beans.
  5. Allow the beans to sit tight on the heat without disturbance for a few minutes to get a char on them, about 3 mins. Then toss them and turn them to get a char on the other side for 2 minutes. Remove them to a serving platter. Add the shallots back to the pan and splash with the vinegar and salt and pepper. Warm through, just for 30 seconds. Then pour the gorgeous glistening shallots over the beans and enjoy!
Notes
  1. To make quick work of trimming beans, grab a small handful, about 10 beans or so, and line them on your cutting board in a row North to South. Place your hand on them so they don't roll, then using the edge of your knife, tap them on the end to align the ends. Then with one quick swipe, chop off the tops. Voila!
  2. You may prepare frozen beans this way as well if that is all you have on hand, it tastes just as wonderful.
beta
calories
52
fat
3g
protein
2g
carbs
5g
more
A Healthy Hunger http://ahealthyhunger.com/
Roasted Sweet Potatoes and Sage Sprinkles: Veggie Inspiration
01/18/16 by
roasted Thank you all so much for the incredible response to Veggie Inspiration! It makes my heart happy to be able to do whatever I can to help you all eat better.

Sweet Potatoes are BOSS

If you’re going to get excited about a vegetable pick this one. First off, you know that the gorgeous color means that they are packed with gorgeous antioxidants, and the orange means Vitamin A. Yep, 1 cup of sweet potatoes can benefit you with over 200% of your daily Continue Reading
Veggie Inspiration: Crispy Potato Beet Root Cake
01/11/16 by
Crispy Potato Beet Root Cake-A Healthy Hunger Welcome to the first of my new series: Veggie Inspiration. As part of my mission to get you excited about eating more fruits and veggies. You can expect each Monday to find a new vegetable creation that I hope will inspire you. Some will be dramatic like this one (though super easy to make) and other will be more to the basic side. Hang with me, I’ve got something for everyone. There is a lot of talk about detoxing this time of year. After polluting our bodies over the holidays it feels like the penance one should pay. I beg you not to do any extreme detoxing plans, especially if you are a diabetic or otherwise health compromised. Instead I invite you to give your body assistance in what it does so well on its own. Eating more vegetables is such a double positive wammy for your body. Toss shredded potato and beets

Double Good vs Double Bad

I don’t need to tell you that vegetables are vitamin and fiber packed- but let’s talk about inflammation for a sec. The concept of inflammation is a popular one lately and I am fully behind it. When we eat highly processed foods, for example, we are not only Continue Reading
Handling your New Years Resolutions
01/09/16 by
Feeling gassy and sore after your first week of New Years Resolutions? Congratulations on completing your first week of New Years resolutions! You’ve been smashing it at the gym and your lunch bowls get gold stars from any nutritionist on the planet. But wait! Where is that euphoric super healthy glow? Instead you feel achy and stiff like a geriatric, and your bloated tummy is making your pants tighter!!! What I say is BRAVO! and hang in there. You might be asking more than your body can handle right now, but it will adjust.

Are Sore Muscles Bad?

Sore achy muscles are a result of a couple of things. When you exercise your muscles build up lactic acid and the stress may also create micro tears. The result is an inflammatory response as your body repairs itself. Fear not! This is a natural thing and not to be concerned with. As your muscles adapt they will more efficiently use your body fuel and the result is less build up and better metabolism of lactic acid. In the meantime here are the two best things you can do for yourself.
  1. Treat it nutritionally. Be sure that you are drinking more than usual fluids to keep things flushing and circulating. Eating a small carbohydrate, antioxidant and protein based snack right after exercising will help. i.e., a small blueberry smoothie with greek yogurt. This will provide your body with the building blocks it needs to repair and rebuild. Keep it small though so as not to overload on calories. Around 100-200 calories is sufficient.
  2. The Hair of the Dog. You may think that taking a day off is what your body needs, but it is actually better to get your body moving again. Take it down a notch or two if you are feeling super tight, but exercising will increase the bloodflow to your muscles and speed healing. I guarantee as you get moving you’ll feel better. This said, if you are in PAIN (not just soreness), then most definitely rest and seek advice from a professional. If your achy-ness is too much to bear, try a dose of ibuprofin to get some relief and still try and get in some stretching or gentle movement. The next time out keep in simpler super hero.

And What About The (ahem) Gas?

Most likely you are eating far more fiber than your digestive system is used to. That is awesome and I beg you not to stop. It may take a little time but your body will adjust. In the meantime you can try these 3 things.
  1. Sip on peppermint, chamomile, or ginger tea. They have calming affects on your tummy nerves and can reduce irritation and improve digestion. They also add more fluids that your body needs.
  2. Be sure to chew thoroughly. Your tummy will have more success when you chew better. The enzymes in your mouth help to begin the digestive process and by not chewing thoroughly you make more work for your belly. The more time in your belly and digestive tract the more bloating.
  3. Lastly- For Goodness Sakes- Stand Downwind! Seriously, embrace the fact that your body is working properly and give yourself a break, just try and not impact your loved ones any more than necessary while you adjust. Your body will begin to produce more enzymes and microbes to aid in your digestion. Each person is different, so give yourself time and hang in there.
The final word is I am proud of you! Keep up the good work- it may be awkward and painful now- but it will pay off.
Sick of Failing at Miserable Diets? Food Lovers Come Join Me!
01/05/16 by
serving Welcome to the New Year everyone! I hope by now you are sick of failing at diets and convincing yourself that juicing is wonderful. This year I am going to rock your world and show you that healthy eating is for the food lover, not for the food sufferer. No more forcing yourself to give up foods you love, no more feeling guilty about not wanting to embrace crazy food fads. The time has come to create a health style that you can live with and get healthier with. Wouldn’t it be wonderful to come home after a long day knowing that the dinner you have to look forward to is full of flavor, not hard to make and, whaaat?!, good for you too? There will be ease, there will be full understanding, there will be empowering delicious things that even you can make. There will NOT be guilt, or frustration or feeling like a failure.   This is going to be FUN AND DELICIOUS! Continue Reading
Celebrate Your Victories: Your Whole Life #3
06/03/15 by

victoryPear650I’m so excited to talk about this because I run into this situation almost every single day.

As I go through my day (playing tennis, shopping, etc.) I talk to folks wherever I go. People are always eager to speak to me about eating well, and we have a lot to share together, but what do you think almost every person does? Seriously, almost every single person I speak to does this:

The shoulders sag, the head goes down, and then they say, with voices filled with guilt and shame, “I know I need to eat better….”, and then comes the litany of the aches and woes of why they have trouble not eating well.

BUT here’s the amazing part! Not long into the conversation it comes out that some improvements have been made! Perhaps it’s less coffee, reduced gluten, or awareness of too much sugar. A lot of people are making efforts every single day- but no one feels like a victor.

Honoring the Victories of All Sizes

Continue Reading

On Cooking-Start with what you know: Your Whole Life #2
05/05/15 by

OnCookingThe world of cooking is vast and glorious, but what if your skills are limited? No worries, just start where you are and capitalize on the skills that you do have.

But I’m No Chef

When I speak to people about cooking healthy meals most often I receive sighs and slumped shoulders and a muttering, “I don’t really know how to cook…” I find that for many people cooking is a dark hairy monster that instills feelings of dread, anxiety and inadequacy. But here’s the good news! You don’t have to be a Master Chef to prepare healthy food for yourself. It is quite possible to get by with a few simple cooking techniques

Continue Reading