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Start Your Day with a Taste of the Tropics Smoothie

Start your day with a smoothie that will make you smile! This colorful and refreshing pineapple kale smoothie is a great way to add greens into your breakfast routine with a taste of the tropics.  Kale has detoxifying benefits for the liver and pineapple is loaded with digestive enzymes that are good for the stomach. The coconut oil provides your body with healthy fats and a flavor that instantly transports you to a tropical island getaway.  A VitaMix-type blender is the best blender to achieve a smooth consistency. There’s happiness in every sip!

Wondering how to pick a ripe pineapple?

It’s pretty easy, actually. Just follow these three steps and you’ll be choosing perfectly sweet, slightly tangy pineapples: 

Check the color — The exterior of a pineapple changes from green to yellow as it ripens. The more yellow the exterior, the more ripe the fruit. Once it starts to turn an orangish color, it’s gone too far. 

Give it a gentle squeeze — A ripe pineapple will “give” a little bit when you squeeze it. If it’s hard, leave it at the grocery store!

Smell it — If it passes your color and squeeze test, sniff the base of the pineapple. If it smells sweet and fruity, you’re good to go. If it smells funky, or like vinegar, it’s past its prime.

Pineapple Kale Smoothie

Ingredients

  • ½ cup coconut water
  • 1 tsp coconut oil
  • ½ cup seeded and diced cucumber
  • 1 cup fresh pineapple
  • 1 cup loosely packed kale, washed, stemmed and chopped
  • ½ tsp lime juice

Preparation

Blend all ingredients in a blender until smooth. Serves 1-2.

Serving Size: 1 cup

ENJOY!

 

Do you find that you start eating healthy but get derailed? Consider private coaching! I help people attain their goals by unraveling those self-sabotaging behaviors that get in the way. Let’s play! I’ll help you create new habits that lead to long-term change. Get what you want. Finally. Check out CoachMe

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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Carrot Ginger Rainbow Wraps

Summer barbecues, beach days, long hikes, road trips, picnics in the park – warm weather means we’re on the go more than usual and healthy portable snacks are essential. If you have a packed schedule, but want to make sure you have nutritious options to fuel all your summer plans, these collard wraps are for you!

As a member of the cruciferous family, collard greens have been shown to exhibit powerful anti-cancer properties – they also make for a perfect grain-free wrap! Paired with red cabbage, avocado, carrots, and walnuts, these wraps are not only colorful, but they’re a great source of vitamins A and C – they’re also jam-packed with fiber.

There are a few steps to this recipe, but they make a bunch, are addictively delicious, and can easily be wrapped in tinfoil and tossed in your cooler for your next picnic or hike!

These vibrant wraps are so refreshing and nutritious – they’ll be sure to satisfy no matter what your plans are this summer.

Carrot Ginger Rainbow Wraps with Peanut Dipping Sauce

Makes about 24 wraps

Ingredients

1 bunch collard greens

½ red cabbage, shredded

1 bag brown rice vermicelli noodles, prepared according to instructions

1 avocado, sliced into thin strips and drizzled with lemon juice

1 cup sprouts

1 bunch scallions, chopped

1 bunch cilantro, chopped

 

Carrot Ginger Filling

3 large carrots, peeled

1 cup walnuts

½ inch piece of ginger, peeled

1 clove of garlic

1 tablespoon olive oil

1 teaspoon rice vinegar

1 teaspoon maple syrup

½ teaspoon salt

dash cayenne

Peanut Sauce:

1 small clove garlic

½ cup peanut butter

1 inch piece ginger

1 cup vegetable broth

2 tablespoons tamari/coconut aminos

½ teaspoon chickpea miso

½ teaspoon rice vinegar

½ teaspoon maple syrup

¼ teaspoon cayenne

Dash of salt

Procedure

1. Bring a pot of salted water to a light boil. Meanwhile, create an ice bath by filling a large bowl with a mixture of ice and water. Once water is ready, add 1-2 collard leaves at a time. Once leaves turn bright green (about 20 seconds), remove from hot water and place in ice bath to cool. Repeat with all the leaves and set aside for them to dry.

2. Prepare the carrot ginger filling by placing carrots, walnuts, ginger, garlic, olive oil, rice vinegar, maple syrup, salt, and cayenne to a food processor. Pulse a few times until mixed and set aside.

3. To make the peanut dipping sauce, add garlic, peanut butter, ginger, vegetable broth, tamari/coconut aminos, chickpea miso, rice vinegar, and maple syrup to a blender. Mix on high. Add salt and cayenne to taste.

4. To prepare collards for wraps, place them smooth side down on your cutting board. Use a paring knife to gently slice the thickest part of the collard green stem running parallel to the cutting board. Next, use the bottom of a cup to press up and down a few times on the veins of the leaf softening them so they’re flexible enough to bend.

5. To assemble wraps, spread the collard leaf with a layer of carrot ginger filling. Top with cabbage, cooled brown rice vermicelli noodles, avocado, sprouts, scallions and cilantro. Fold like a burrito and enjoy! These can be served immediately or stored in the fridge for 1-2 days.

To learn more recipes like this, be sure to come to my classes!  View the schedule here.

 

Shauna McQueen, is a Registered Dietitian with a MS degree in Nutrition Science from Syracuse University and a graduate of The Natural Gourmet Institute for Health and Culinary Arts. She develops nutrition curriculum for the Institute for Integrative Nutrition and has experience working as a private chef, teaching both culinary and nutrition education classes, developing workshops, and creating tailored recipes—often with a vegan, gluten-free spin.

Shauna’s unique background in both nutrition science and the culinary arts allows her to create truly nourishing and health supportive food that is tasty to boot! She loves teaching others the skills necessary to create a diet they love, feel inspired by, and that supports wellness inside and out.

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Blueberry Lime Margarita Anyone? It’s our New Summer Go-To!

It’s so easy to overindulge in alcoholic drinks in the summer. Who doesn’t love cocktails with friends when it’s balmy outside and light well into the evening. This summer, why not drink to your health? It’s easy to reduce your alcohol consumption by discovering a fav mocktail. Put it in your favorite cocktail glass, add a garnish, and voila, you will have a satisfying non-alcoholic drink. 

Try our Blueberry-Lime Margarita — it’s a breeze to make!  It will give your body ample potassium to help manage fluid and energy balance and loads of health supportive antioxidants-all without the excessive calories and refined carbohydrate of traditional margaritas. The unbelievable flavor will easily satisfy any summer fruity drink craving, too. Cheers!

While we are on the topic of cocktails, here’s a common question: It’s summer and I really want a cocktail, will having one ruin all my hard work? Find out here. 

Blueberry Lime Margarita

Servings: 4

Ingredients

4 cups ice

 2 cups organic frozen blueberries

1/2 cup organic unsweetened pomegranate juice

1/2 cup seltzer

1/2 cup fresh organic lime juice

4 organic lime wedges, for garnish

sea salt, for garnish (optional)

 

Preparation:

  •  In a blender, place the ice, blueberries, juice, seltzer, and lime juice
  • Blend until smooth
  • If salting the rim of the margarita glasses, rub a lime wedge around the 
  • rims of 4 glasses.  
  • Dip rims lightly in sea salt
  • Pour Margarita into glasses and place lime wedges on the rim of 
  • the glasses
  • Serve and enjoy! 

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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{Recipe} Alkaline Green Smoothie

One of the ways I suggest to refresh your body for spring is to start the day with an alkaline green smoothie.  Not only do you get an abundance of vitamins and nutrients from the fresh kale and spinach, it also helps with digestion.

Every spring I pull out my Alkaline Green Smoothie recipe to jumpstart morning and help set healthy habits for the rest of the day.  Try it out and let me know what you think!

Alkaline Green Smoothie

Ingredients: 

2 cup fresh kale and spinach mix

½ cucumber

½ green apple (with skin)

1 celery stick

1 tbsp freshly squeezed lemon

½ tbsp fresh parsley, minced

1 tbsp ground flax seed

16 ounces filtered water

Directions: 

Blend all ingredients in a blender and serve!

 

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

 

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{Recipe} Bok Choy Sautee

In the Spring, the land once again becomes fertile and the earth is wanting to feed us with fresh, crisp, and alive food to give us a boost of energy from the long, dark, and cold winter days. An abundance of lighter vibrant vegetables should now be included in your diet each day along with a variety of sulfur-rich sources such as cruciferous vegetables, which are great for detoxing during the spring months.  The best picks for the spring include cabbage, broccoli, asparagus, collard greens, garlic, onions, and Swiss chard. My favorite is Bok Choy.  Here’s an easy to re-create recipe with nutrients and flavor abound!

Bok Choy Sauté

Ingredients:

4 cups fresh bok choy, roughly chopped

2 cloves of garlic, minced

1-2 tbsp sesame oil

1 ½ tbsp coconut aminos

salt and pepper to taste

Directions:

In a large skillet, heat oil. Add garlic and Bok Choy stems, sauté until tender. Add Bok Choy greens and coconut aminos and continue to cook on low until wilted but not mushy. Season with salt and pepper.

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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Make Ghee in 1,2,3!

Homemade Ghee

Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies. The milk solids are removed, making it suitable for those who are dairy sensitive. You can also buy it already made in health food stores and Indian markets or you can try our ghee recipe below.  Traditionally, ghee has been used for ulcers, constipation, would healing and soothing the digestive track.

To learn more about the benefits of ghee check out: Fall in Love with Ghee: Healthy, Dairy-Free and Tastier Then Butter

Ghee Recipe:

1 pound unsalted organic butter

1. In a medium saucepan, heat butter on medium heat.

2. The butter will melt and then come to a boil. You will hear the butter snapping and crackling as it boils.

3. It will begin to foam at the top. Remove the foam with a spoon and discard.

4. After about 15-20 minutes you will hear the “voice” of the ghee change. It will get quieter. You’ll see the oil become clear rather than cloudy.

5. Take it off the heat and strain it through cheesecloth or use a mental coffee filter and filter paper. You can wait 15 minutes or do this immediately. It’s hot, so be careful.

6. Put into a ceramic, glass, or stone bowl and cover. This ghee will last for about a year unrefrigerated.

Reprinted with permission from Liz Lipski, PhD, CCN

This recipe can be found in Dr. Susan Blum’s groundbreaking book, The Immune System Recovery Plan (LINK TO BOOK). It is her 4-step plan to achieving optimal health and features 40 delicious recipes.  Check it out HERE.

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Sesame Kelp Gomasio

Gomasio Sesame Recipe

Sesame seeds are excellent for healing the thyroid. To boost its potency, we’ve added the sea vegetable kelp to our gomasio recipe for added minerals and thyroid support!  Try this salty condiment on your raw cruciferous vegetables, or as a garnish on salads, soups, noodles, and other vegetables.

Serves 12 Tablespoons

Ingredients 

  • 1/2 cup, sesame seeds – toasted
  • 1/4 cup, kelp – toasted
  • 1/2 tsp, sea salt with iodine

Directions

  • In a mortar, grind the sesame seeds, kelp, and salt together until well combined, but not into a paste. If you don’t have a mortar and pestle you can blend this in a coffee grinder in two batches.
  • Store in an airtight container.
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Detoxing Deliciously: Shrimp Masala

Bowl of Shrimp

For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.

Serves 4

Ingredients

  • 2 tbsp coconut oil
  • 2 tsp cumin seeds
  • 2 red chili peppers – dried
  • 11/2 cups onion – diced
  • 1 1/2 tbsp fresh ginger – minced peeled
  • 2 tsp garlic – minced
  • 2 tsp coriander – ground
  • 11/2 tsp, cumin – ground
  • 1/2 tsp turmeric – ground
  • 1/2 tsp cayenne pepper
  • Pinch Salt and freshly ground black pepper
  • 1 14-ounce can tomatoes – diced
  • 1 lb medium shrimp – peeled and deveined
  • 1 cup coconut milk
  • 1/4 cup cilantro – chopped

Directions

  • Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
  • Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
  • When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
  • Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.