It is likely not a huge stretch to say we are all a tad politically fried right now, and it might not be over yet. So let’s focus on some fryin’ fun!

Frying has historically been considered the least healthy method to cook foods. Boiling chicken, fish, potatoes in gobs of hot oil, surely provided a crispy coat. This coat not only coated your food, but your heart and stomach with the excess fat drippings as well. So, we moved on to pan frying and oven frying. Both of these methods involve using a nonstick cooking spray, or spraying olive oil from a plant spray bottle or mister bottle to coat your food and cook until crispy in the pan or oven. They both remain excellent, lean methods for cooking, giving food a crispiness without adding excess fat, yet not quite as crispy as deep frying.

Thankfully 💛, along came the air fryer…and suddenly frying is a healthy cooking method, bringing a fun, crispy, speedy, tasty crunch to your foods. Air fryers help create the crispy, crunchy on the outside, moist on the inside, without the oozing fat drippings that come from deep frying. Air fryers use hot air in combination with high-speed air circulation, cooking food from the bottom up. Just a touch of oil spray and a couple of turns while frying, yummy and done.

You can take almost any recipe and experiment with the air fryer. A few of the most important tips:
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• Single layer — though tempting, you cannot pile up your food in there, as it is mostly cooking from the bottom up — just like the grill . As you finish with batches, put them in the warmer drawer or in a warm oven, to keep them crispy and hot. Some suggest putting all back in the air fryer to crisp up in the end, but that seems like quite the additional hassle and time suck⌚︎ when part of the objective is speed and less hassle!
• Always remember to flip your food halfway through. Same reason as stated above⬆️. It is necessary and safe to open and close the air fryer frequently while cooking.
• You must mist all food with oil, but you do not need to saturate💦. Hence, the point of the air fryer, less oil, less fat, less calories, great taste.
• There are many varieties of air fryers, from the small mini-oven to large toaster-oven style type. They vary greatly in prices and capacity. Do your research to see what model is best for you. If you’re looking for something fun and different than the usual oven and slow cooker, give it a try!
• Quick nuggets — whether you choose chicken, cauliflower, or shrimp, just mix up panko breads crumbs (lower in fat, calories and sodium than regular bread crumbs) with spices of your choice, dip the chicken/shrimp/cauliflower in egg followed by your bread crumb mixture, mist with oil on all sides, air fry for 4–5 minutes, flip and fry some more…it is really that simple!​

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CRISPY BRUSSEL SPROUTS
When you order Brussel sprouts at a restaurant, they are extra crispy and delicious, likely because they have been pan fried in excess fat (from oils to bacons grease) to some extent. At home you can accomplish the same crispy, deliciousness by cooking them in the air fryer, hence using less fat. The key is to slide them out every 4–5 minutes for a good stir, to be sure they all reach desired crispiness.

INGREDIENTS
1 pound fresh Brussel sprouts, washed and quartered
1 Tablespoon extra virgin olive oil from mister/plant spray bottle
2 Tablespoons extra virgin olive oil
1 Tablespoon balsamic vinegar
1 Tablespoon balsamic glaze
salt and pepper to taste
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PREPARATION
Preheat the air fryer to 400 degrees for 5 minutes. While preheating, mix prepared Brussel sprouts with olive oil, balsamic vinegar and a dash of salt and pepper. Slide out basket and spray with olive oil. Place Brussel sprouts in basket and coat with a spray of olive oil. Push into air fryer and place timer on 12 minutes. Slide tray out every 4 minutes to stir Brussel sprouts. Make sure all are browned and cooked to desired consistency (taste one!). Place onto serving dish. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze. Makes 4 servings.
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CHICKEN CHEESESTEAK EGG ROLLS
I am a Philly girl, which sometimes shines through (especially if you are one of those people who makes fun of my accent ;). Chicken cheesesteak is how I roll, but surely these could be made with any lean meat, or a meat substitute of sort like seitan…and dairy-free cheese if you choose.

INGREDIENTS
3 cups pre-cooked shredded chicken (or protein of choice), leftovers are ideal
1 medium onion, sliced into rings (optional additions: chopped mushrooms, peppers)
1 Tablespoon margarine
1 cup shredded sharp cheddar cheese
12 egg roll wrappers
salt and pepper to taste
1/2 cup water
Nonstick cooking spray

PREPARATION
Preheat air fryer to 400 degrees. While preheating, place medium skillet over high heat. Melt margarine and add onions. Stir frequently while onions cook until they turn a caramel color (yes, caramelized :)), about 8 minutes. Sprinkle with salt and pepper. Let cool.

Place chicken in large mixing bowl. Add onions and cheese and mix well.

Place an egg roll wrapper on a plate in a diamond shape, with a small bowl of water next to the plate. Spoon 1/4 cup of chicken mixture in lower third of wrapper. Fold the bottom corner up over the mixture, condensing filling with a tighter fold (but do not rip the wrapper…). Dip finger in water bowl and spread the water on all remaining edges of wrapper. Fold in the left and right corners snugly, forming an envelope. Roll up tightly to seal. Place on separate platter. Repeat steps with remaining ingredients, placing all finished rolls on platter.

Spray the tops of the rolls with nonstick cooking spray. Place 4–5 in basket of pre-heated air fryer, sprayed side down. Spray the tops of the egg rolls in basket. Set air fryer for 6 minutes, turning rolls halfway, until crisp and browned. Remove, place in warmer and repeat with remaining egg rolls. Serve immediately with favorite cheesesteak condiments (i.e. ketchup).
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TEMPURA BANANAS (or AVOCADO :)
The typical tempura recipe calls for 3 cups of oil in a regular fryer. Hence, stick with your air fryer and enjoy the bananas as a healthy dessert choice. A fun alternative — follow the same recipe with fresh avocado slices (a most delightful option my daughter made for me for quarantine Mother’s day💝). They make a delicious salad topping or on top of a fish, chicken or veggie dish.

INGREDIENTS
1 Tablespoon olive oil
1/2 cup panko bread crumbs
3 bananas, peeled and sliced into thirds
1/2 cup corn starch
2 eggs or egg substitute equivalents
Nonstick cooking spray or olive oil from mister/plant spray bottle

PREPARATION
Preheat air fryer to 350 degrees. While preheating, place small skillet over medium heat. Add olive oil and panko bread crumbs and cook for about 3 to 4 minutes, to slightly roast the bread crumbs. Remove from heat and place in a small bowl.

Place corn starch in a separate small bowl. Place eggs or egg substitute in a separate small bowl and beat with a fork. Place a dinner plate or sheet of parchment paper on nearby work space.

Start with one piece of the sliced banana and dip into cornstarch bowl, then egg bowl, and ending with roasted panko crumbs, turning to coat all sides of banana. Place banana on plate or parchment paper. Repeat until all banana pieces are coated.

Slide basket out of preheated air fryer and coat with spray. Place prepared bananas on tray, leaving room in between each one. Depending on the side of your air fryer, you may have to do 2–3 batches. Spray tops of bananas and push tray into air fryer. Set timer for 5 minutes. Slide out and turn bananas carefully. Spray tops and finish cooking for another 2 minutes. Remove from basket. Repeat steps for additional batches. Serve and enjoy.
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POLITICAL PUNCH
#1132020 #isitover? #cocktailtime #reboot #refresh #antioxidantsunite Mixing blue and red and vodka and hope.

INGREDIENTS
1/2 small watermelon, rind removed
1/2 cup fresh blueberries plus a few extra
1 1/2 ounces vodka
2 slices fresh lime
1 cup ice

PREPARATION
Slice up watermelon into chunks and place in blender. Add half cup blueberries and blend into juice.

Fill shaker with one cup ice. Add one cup liquid from blender mix, 1 1/2 ounces vodka and squeeze slices of lime. Shake it up. Pour into martini glass. Garnish with watermelon, strawberry and/or fresh blueberries. Sip. Enjoy. Breath.
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Resiliency — the capacity to recover quickly from difficulties; toughness; the power or ability to return to the original form, position, etc., after being bent, compressed, or stretched; elasticity; ability to recover readily from illness, depression, adversity, or the like; buoyancy — the ability to persist and even flourish when handling challenges. Developing a mind that can walk evenly over uneven ground.

How is your level of toughness feeling right now? Are you still feeling like elastic girl or guy, never to return to your original shape — both mentally and physically? I think we were starting to feel a bit more buoyant towards the middle of the summer, until we had to deal with the fall. The waves of summer came crashing down with the reality that fall was going to be tough. Different we expected, but every turn started to go left. So, we must create our own right turns. So often in life, things that you regard as an impediment turn out to be great, good fortune. — Makers interview, 2012, the late RBG. No one has ever demonstrated more resilience.

Eating and Resilience
When it comes to weight management, we often create these yo-yo types of eating cycles. We either feel completely in control, tightly wound, yet often to a point that is too difficult to sustain for the long-term. Or we feel out of control, like we are unraveling, eating anything and everything in our path. A goal for the Jewish new year (whether you celebrate or not😊- but the time is now), find your sweet spot of freedom and flexibility. You are in charge of you. Mindfully fuel your body. Eat when you are hungry. Stop when you are full. Eat for sustainability, pleasure, enjoyment, fun, special occasions. Be mindful of the decisions you make, never expecting perfection. Persist and flourish — be resilient.

Yes, we are going to take our resilience to the kitchen :-) — actually outside the kitchen. Yes, we need to stay outside... Let’s keep the grill lit and the fire pit smokin’!
Fall is one of best seasons to be outside. Nutritionally speaking, grilling helps you create lean dishes, yet high on flavor. Here are some grill tips to keep you outside:
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• Blanch or microwave vegetables briefly before you place them on the grill. This will save you on cooking time & assure you they are cooked through.
• Most fish and shellfish just need a brief marinade time — 15–20 minutes at room temperature, where chicken and meat can handle the overnight shift in the fridge.
• Grilled pizzas and tortillas are a fun, tasty, creative way to enjoy the grill — with your favorite food combinations desired on top.
• Grilled fruits are sweet way to end a meal. Mangos, pineapples, peaches, bananas, to name a few. Serve alone or with some caramel and chocolate dipping sauce. Yes.
• Keep your grill clean. Always coat with oil before igniting, either a nonstick spray or wipe oil on the rods with a paper towel.

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​BUFFALO TURKEY BURGERS
These are a fun, delicious addition to any seasonal menu. They are simple, quite tasty and help you easily create a balanced meal. Serve with a side salad, on top of a salad or wrap it up with lettuce leaves — and stuff it with tomatoes, onions, avocado, etc. Are they resilient? No, but YOU are resilient!

INGREDIENTS
1 pound lean ground turkey
¼ cup bread crumbs (You could toast whole grain bread and whirl in the Cuisinart, or go with pre-made bread crumbs. Pre-made bread crumbs are higher in sodium.)
3 green onions, chopped into small pieces
¼ cup buffalo wing sauce
2 Tablespoons blue cheese crumbles
4 whole grain flatbread rolls (like Arnold’s 100-calorie) or whole wheat buns; all optional
Lettuce pieces or Boston lettuce leaves to fully wrap burgers

PREPARATION
Preheat the grill to medium heat. In a large bowl, combine ground turkey, bread crumbs, onions, buffalo wing sauce and blue crumbles, mixing well. Shape turkey mixture into 4 patties (always best to divide mixture into equal portions first). Place burgers on grill and cook for about 4–5 minutes per side. Serve on flatbread, hamburger buns, lettuce wrap or on top of salad. Makes 4 servings.
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GRILLED RADICCHIO ORZO WITH BALSAMIC VINEGAR
Chicories are members of the daisy family, closely related to lettuces and dandelions. Escarole, Belgian endive, curly endive and radicchio are varieties of Chichorium intybus or Cichorim endivia. The romaine-shaped radicchio in this recipe actually has a more official name, Rossa di Treviso. Just something fun to say when you are trying not to talk politics… And definitely something even more delicious and peppery to consume :).

INGREDIENTS
2 small heads of radicchio
1 medium sweet onion, sliced into rings
2 Tablespoons olive oil
1 1/2 cups orzo, whole wheat
2 Tablespoons balsamic vinegar
1–2 Tablespoons fresh basil, chopped
salt and freshly ground pepper to taste
Additional options: feta cheese crumbles, olives, pine nuts; for a main dish: chicken or veggie sausage

PREPARATION
Prepare and preheat grill to medium. Wash the radicchio, removing any bruised leaves and cutting off any stem. Slice each radicchio into quarters. Place radicchio and onion in a medium bowl and toss with olive oil and a few whirls of salt. Place both directly on the grill. Grill radicchio until slightly wilted, but not charred, about 4–5 minutes, turning frequently. Grill onions for another few minutes, turning once. Remove from grill, chop into bite size pieces and set aside.

Prepare orzo according to package directions. Mix orzo, radicchio, onion in serving bowl. Add balsamic vinegar, basil, salt and pepper to taste, and any additional ingredients desired. Makes 5–6 servings.
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CUCUMBER RAITA
There are never too many veggies on the table. Cucumber has that refreshing crunch to it, making it a great side dish, or even the last course of the meal.

INGREDIENTS
4–5 cucumbers
2 cup Greek yogurt, nonfat
1 teaspoon cayenne pepper
1 Tablespoon fresh dill, chopped
1/2 teaspoon salt

PREPARATION
Wash and peel the cucumbers. Slice each cucumber in half lengthwise and scoop out all of the seeds. Slice into bite-size pieces. Toss with salt.

Place yogurt into medium-size serving bowl. Mix in cayenne pepper. Add cucumbers and dill. Mix well. Adjust seasonings to taste. Makes 7–8 servings.

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To new citizens at a naturalization ceremony:

Hopefully everyone continues to make green efforts when it comes to the environment (as there is much to do there…), but we are focusing on going green → as in consuming greens as much as possible.


What exactly are “leafy greens?” — they include kale, spinach, arugula, chard, collards, escarole, dandelion greens, mustard greens, etc. They are the most commonly consumed veggies in the United States today. These lovely greens provide us with an array of light and dark shades, but sticking with the darker shades is where you find your abundance of nutrients.


Why should we eat them every day? Dark, leafy greens are an excellent source of vitamin A, vitamin C and calcium. Low in calories, high in fiber, vitamins, and phytonutrients, greens are a gift for your health, that you can keep on giving, every day!


How to eat them every day — they can easily be added to absolutely anything you are making — any protein dish (fish, chicken, tofu), any grain dish (lentils, barley, pasta, rice), and even mixed into other veggies (eggplant, sweet potatoes, roasted tomatoes). Keeping frozen greens around is highly recommended, as you will always have some on hand — no washing or chopping needed!


Not convinced you need daily greens? Check out the results from multiple recent studies:

• Smarty pants👖- those who ate the most leafy greens each day had slower rates of cognitive decline compared to those who ate the least. Go green and keep your brain healthy.
• Belly Bloat😑— ugh, never a good feeling. Bloating can be caused by what you eat, hormones, gut and digestive issues. The mineral and electrolyte known as potassium, which is abundant in greens, is essential to keep an optimal fluid balance in your body. Spinach is an excellent source of potassium, with 840 mg in one cup of cooked spinach.
• You are glowing! 🤩— beta-carotene, the plant pigment that we normally associate with carrots, turns out to be vibrant and plentiful in leafy greens via the form of vitamin A. Not only that, beta-carotene gives your skin that special glow. Kale is the rockstar green here, with 480 mg beta-carotene.
• I am so stressed😫 — I need chocolate! — Actually you need a green smoothie :). Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin. Move over wine…it is green smoothie time!
• Stand up straight🕴🏼 — by keeping your calcium intake on par. No need for cow’s milk when you can get plenty of calcium from dark, leafy greens. And for a bonus, green veggies such as broccoli and kale also contain tons of vitamin K.
• Support your local produce market🍑 — AND a healthy inflammatory response. Leafy greens contain antioxidants and polyphenols, the disease-fighting compounds found in plant foods.
• Who needs detox as the summer comes to a close😌? — Greens are a natural detoxifier, thanks to chlorophyll–the pigment that makes greens…green! Chlorophyll-rich foods such as spinach, collard greens and mustard greens bind to heavy metals and toxins in your blood and carry them out of your body. Chlorophyll also helps with the cleansing of your liver to support your body’s natural ability to detox, and supports immune function to keep toxins from collecting in your body.
• You are what you eat🥗 — especially when it comes to digestive enzymes. Digestive enzymes are critical for breaking down and absorbing the nutrients from our food, so if you are deficient in these enzymes you are likely to experience all sorts of gastrointestinal issues including bloating, constipation, leaky gut, and reflux. Top that off with some inflammation from food sensitivities, chronic stress, genetics and aging, adding to this lovely equation called digestive issues… Raw, leafy greens to the rescue again, as they are one of the best foods you can eat to support your body’s natural ability to produce digestive enzymes.

Whether in whole food form or in smoothies, greens provide amazing benefits to the health of your body.
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​HOT AND SPICY GREENS
This quick method works with just about any greens — spinach, kale, escarole, collards, beet greens, etc. Adjust the amount of red pepper flakes to taste.

INGREDIENTS
2 pounds spinach or greens, washed and stems removed
1 Tablespoon olive oil
2–3 garlic cloves, cut into thin slivers
1/4 — 1/2 teaspoon crushed red pepper flakes
1/4 teaspoon salt
Optional additions: currants, sunflower seeds, sliced almonds

PREPARATION
Place iron skillet over medium heat. Add oil and spread to cover bottom of pan. Add garlic cloves and sauté for about 4–5 minutes, until slightly browned. Turn heat down to low and add spinach or other greens to pan. Cook, stirring frequently, until leaves are tender and wilted. Remove from heat and stir in red pepper flakes and salt. Place in serving dish — a dash of balsamic glaze on top is a favorite :)!

KALE WITH A TWIST
Traditional greens tend to include a ham hock, which adds excess fat and sodium to an otherwise healthy dish (although very tasty flavor, of course). Using just a small amount of bacon can impart that traditional smoky flavor.

INGREDIENTS
1 pound kale, washed, stems removed
1 slice bacon (turkey bacon works just as well), chopped into small pieces
1/2 cup chopped onion
1 Tablespoon olive oil, divided
1 teaspoon fresh lemon juice
1/2 teaspoon miso
Freshly ground black pepper

PREPARATION
Place cast iron skillet over medium-high heat. Add bacon and sauté until crisp. Remove bacon and drain on paper towel. Crumble bacon and set aside.

Add 2 teaspoons olive oil and spread evenly to cover the bottom of the skillet, mixing with any leftover bacon grease. Add onion and cook until tender and lightly browned, about 5–6 minutes.

Add kale to the pan and drizzle with final teaspoon of olive oil and miso. Mix into onions and sauté until kale is wilted, about 4–5 minutes. Remove from heat. Add lemon juice and black pepper to taste. Place in serving dish and top with crumbled bacon. Makes 4 servings.
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​SIMPLE GREEN SMOOTHIE
You could almost throw anything in a smoothie with greens, but this simple and tasty combination will make your gut smile.

INGREDIENTS
2 cups fresh spinach
1 cup frozen fruit — any combination like 1/2 cup strawberries + 1/2 cup mango; or banana, blueberries, pineapple, raspberries, etc.
1 cup almond milk
1 banana, peeled and cut in large pieces
1/2 cup non-fat greek yogurt, plain
optional: squirt of honey

PREPARATION
Throw all of the ingredients in the blender, and blend for about a minute. (Tip: If your blender is not super powerful, blend the spinach with the almond milk first, then add the rest of the ingredients.) Pour into glasses and serve. Garnish with your chosen fruit. Makes 2 servings.

Green Tips:

• Always choose crispy leaves with a fresh green color. When the leaves are turning yellow or brown, it means they are aging and losing their flavor.
• No need to dump the dressing on top of your greens. Instead, pour it against the side of the bowl — using only enough to glaze the leaves — then toss…says Bobby Flay.
• To preserve your greens as long as possible, store in a glass container. If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage, so don’t do it.
• If leafy greens are labeled as “pre-washed” or “ready-to-eat,” washing them is not necessary.
• What’s that smell🙄? Overcooked collard greens will begin to emit the unpleasant sulfur smell associated with overcooking. To cook more quickly and avoid the scent, chop the leaves into smaller pieces first.
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I have always been a tiny bit obsessed with vegetables. Tiny as in, quite obsessed. So when I constantly hear about making sure your meals are filled with non-starchy vegetables (a minimum of 50% of your plate), it justifies my obsession. Why so obsessed? No doubt it is twofold. First, I have always loved vegetables, even as a youngster. All these years later, vegetable dishes are still my favorites. Getting creative when preparing vegetables keeps them interesting and appetizing, for any meal, any time. A somewhat secret ingredient I have recently discovered is miso. Miso manages to turn even the simplest of veggie dishes into a delectable treat.

Why miso? Nutritionally speaking, miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria. When our guts are healthy and happy, we are healthy and happy. True fact, our gut health is linked to our overall mental and physical wellbeing. Quite the win-win situation.

But what exactly is miso? Miso paste is made from fermented soybeans. The soybeans are mixed with salt and koji, a mold that’s also used to make sake (no wonder why it is so tasty ;). The blend might also include barley, rice, rye or other grains. The mixture ferments anywhere from a couple months to years, developing its intense, savory flavor. The color, aroma, and taste of miso varies based on where it’s made, the proportion of soybeans to koji, and the fermentation time and conditions. There are actually over a 1,000 different types of miso, so how do you know which to choose?

Sweet miso (or white miso) is lighter in color and milder in flavor. This makes it more versatile as an ingredient to add to dressings, marinades, soups and sauces. Dark miso (often labeled as red or brown miso) is created with a longer fermentation time, higher salt content, and proportionally more soybeans to koji. This makes dark miso a saltier and more intense ingredient, with quite a noticeable pungency!

One tablespoon of miso paste is approximately 40 calories, a gram of fat, 5 grams of carbohydrate, 2 grams of protein, and 746 grams of sodium. Yes, high in sodium if you were to indulge in an entire tablespoon by yourself, but most dishes contain about a tablespoon for the entire dish, which breaks down to much less per serving. Needless to say, you do not need to add more salt to a dish when working with miso.

Since you only need a small amount per use, the good news is that miso can be stored in an airtight container in the refrigerator indefinitely. It may get darker or denser over time, but it will not change its flavor.

White miso is best for vegetable dishes. Experiment and have fun with how much miso seems best for you. Nervous? Start small — maybe a teaspoon, but don’t hold back either. It is a delectable zinger you will be happy to have added to your ingredient toolbox. Yes, it is time to move beyond miso soup.

Keep in mind, any veggie dish can be made into a main meal with the addition of protein and whole grain…with the 50/25/25 balance!

​MISO MEDITERRANEAN VEGETABLE ROAST
Roasted vegetables are so easy to throw together on a rimmed baking sheet. However, I love this creation as it is just as appealing to the eye, as the stomach. You could use a round or rectangular casserole dish. This is a great dish to make ahead for company, or just to eat all week with your family or save for yourself :).

INGREDIENTS
1 medium eggplant
2 large heirloom tomatoes
1 medium red onion
1 large zucchini
3 Tablespoons extra virgin olive oil
3 Tablespoon balsamic vinegar
1 Tablespoon white miso paste
2 Tablespoons each: chopped fresh dill, fresh parsley, fresh basil
freshly ground pepper to taste

PREPARATION
Preheat oven to 400 degrees. Slice eggplant, tomatoes, onion and zucchini into thin circles. Place all in a large bowl. In a separate small bowl, whisk together olive oil, balsamic vinegar and miso. Pour mixture over veggies and toss well. Start layering all the vegetables in casserole dish — suggested order: eggplant, zucchini, red onion, tomato. Repeat in a circle or rows until all veggies are in dish. Sprinkle with half of herbs.

Place dish in oven and roast for 50–60 minutes, until onion is lightly browned and fork easily goes into veggies. Sprinkle remaining herbs and freshly ground pepper. Serve either hot or at room temperature.
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​MISO GINGER BRUSSEL SPROUTS
In my opinion, you can never get enough roasted Brussel sprouts. They are readily available almost year-round, yet their peak season is from early Fall through Winter. Besides their complex flavor and unique crunch, they are a good source of vitamins A and C, iron, potassium and fiber. The miso adds a wonderful tang to this delectable dish.

INGREDIENTS
1 pound whole Brussel sprouts, cut into thirds (yup, a cross between shredded and halved, creating the perfect spoonful)
1 Tablespoon olive oil
1 Tablespoon miso paste
1 Tablespoon water
1 teaspoon minced ginger
1 teaspoon rice vinegar
1/2 teaspoon toasted sesame oil (TJ’s brand — a favorite)
1/2 teaspoon honey

PREPARATION
Place large iron skillet over medium heat. Pour in olive oil and use a fork to spread evenly throughout skillet. Whisk together miso paste through honey in a large bowl. Add the prepared Brussel sprouts and stir until well covered. Pour Brussel sprout mixture into skillet and cook for about 7–8 minutes, or until Brussel sprouts are slightly browned on edges. Makes 4–5 side dish servings. (Or, 2 main dish servings with a protein on top!) Serve with fresh lemon slices, if desired.

MISO KALE SALAD

Kale salad is always a nutrient-dense choice with the amount of vitamins A, K and C packed in there, as well as a nice change up from other salad greens. The need to massage these tougher greens first can surely be a turn off, but if you go with a warm kale salad — just microwave the greens for 2 minutes — no massaging needed, no nutrients lost. The miso dressing adds an awesome flavor to this superfood.

INGREDIENTS
1 large bunch of fresh kale, washed and stems removed
1/4 cup balsamic vinegar
3 Tablespoons olive oil
2 teaspoons miso paste
1/2 teaspoon crushed garlic, or 1 clove
1/4 cup fresh basil, chopped
3–4 Tablespoons vegetable broth, low sodium
freshly ground pepper to taste

PREPARATION
Chop prepared kale into bite size pieces and place in large microwaveable bowl. Microwave for two minutes and stir well. Set aside.

Pour balsamic vinegar through broth into blender. Blend until well mixed. Pour about half of dressing over kale, mix well and sprinkle with fresh black pepper to taste. That is it — or you could add any desired nuts, cheese or protein. Makes two servings with dressing left over for your next one.
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​MISO FAIRYTALE EGGPLANTS
These fit right into the palm of your hand. Just slice in half lengthwise and grill or sauté with a touch of olive oil. Serve with a sprinkle of extra dressing from the kale salad :).
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From schools ending abruptly, to workplaces no longer being a thing, the cancelation of summer camps, empty nests becoming full houses again and summer vacations turning into social distancing at the beach…it is a challenge trying to stay calm and healthy, yet sprinkle in rays of sunshine and laughter as much as possible. Cooking can easily be placed on the back burner. And by back burner, I mean not even desiring to turn on the burner or oven amongst the heat and stir crazy feeling in your own kitchen. How can we spark some culinary energy? How do we keep things cool, yet creative?
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You do not have to turn your oven on to prepare a tasty, satisfying meal. When working with fresh produce, a fridge, freezer, and blender, you can stimulate your taste buds by trying new foods and new methods of meal prep. You’ll activate pathways in your brain that fight boredom and promote happiness. You’re bound to discover some fun and tasty foods to bring more joy and creativity into your daily life. And hopefully, all of those around you too!

Cool down with flavored ice

Take your cocktail, mocktail, or pitcher of water to the next level by making flavored ice cubes. All you need is water, an ice cube tray, and some fruit and fresh herbs. Simple, satisfying, hydrating creativity. Fill your ice cube tray about 1/3 of the way with water. Then add some fresh squeezed lemon or lime juice, along with some chopped fresh herbs or fruits. Freeze overnight and get ready to experience the flavor-infusing power of your ice cube efforts in your daily water, or next fresh beverage creation. Here are some tasty combinations:
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• Lemon juice and mint leaves
• Strawberry and basil
• Pineapple and thyme
• Lime juice and chili peppers
• Blueberries, mint and lime juice (suggest shaking these up with some rum for a blueberry mojito)
• Cucumber slices
• Any fresh berry or berry combination

Let’s NOT turn on the oven. Just don’t do it. Stay cool. Keep it simple. But tasty. Mix and match with one item from two or three, or as I suggest, all of categories. Toss them together. Munch time.
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Start with a base of GREENS (at least 1–2 cups per serving):

• 🥗Arugula, Boston or Bibb, cabbage, curly leaf, kale, mesclun, red leaf, radicchio, romaine, slaw mix, spinach, spring mix, watercress

Add a lean PROTEIN (suggest 3–5 ounces per serving):

• 🥫 Canned beans (rinse and drain) or frozen or dried— black beans, black-eyed peas, Cannellini beans, edamame, garbanzo beans, kidney beans, navy beans, lentils, lima beans (Grandma was right-they are delicious😋)

• 🍤Leftover chicken, fish, hard-boiled eggs, meat/meat substitute, shrimp, tofu, tuna, turkey— cut into bite-size pieces

Add a WHOLE GRAIN (suggest 1/3–1 cup per serving):

• 🍚Whole wheat pasta, whole wheat couscous, lentil pasta, whole wheat orzo, tortellini

• 🌽OR starchy veggie (or both!) — corn (sliced off the cob, frozen, or rinsed and drained from a can), peas, potatoes, sweet potatoes

Add some FRESH or FROZEN PRODUCE (unlimited; cut into bite-size pieces):
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• 🥦artichoke hearts, asparagus, beets, broccoli, cauliflower, carrots, celery, cucumbers (peeled and sliced thin), eggplant, jicama, leeks, mushrooms, onions (red, green purple — sliced thin), peppers (red, yellow, green), radishes, snap peas, sprouts, tomatoes, etc, etc.

Add a DRESSING of sorts (suggest 2 tablespoons per serving):

• I’ll have the housemade vinaigrette: Combine 1/4 cup extra virgin olive oil, 1/2 cup balsamic vinegar, generous sprinkles of pepper, chili flakes, and touch of kosher salt. Cover, shake and chill for at least 1–2 hours.

• I’ll try the Dijon vinaigrette: Combine 1/4 cup extra virgin olive oil and 1/2 cup red wine vinegar, 2 tablespoons minced shallots, 1 1/2 tablespoons Dijon mustard, 2 teaspoons Italian seasoning, 2 garlic cloves, minced, a few twists of salt, and freshly ground pepper. Cover, shake and chill for at least 1–2 hours.

• I am in the mood for creamier dressing: Nonfat greek yogurt mixed with some herbs, spice and flavored vinegar

• No time for this homemade dressing gig: Any light dressing will do. My fav: https://www.garlic-expressions.com/

Add some FRESH HERBS (umlimited):

• 🌱basil, cilantro, rosemary, oregano, etc.

Add any additional desires (suggest 1–2 tablespoons total, per serving):

• 🧀feta cheese, fresh mozzarella cheese, cheddar cheese
  
• 🥑avocado, dried cranberries, sun-dried tomatoes, olives

• 🥜chopped nuts — walnuts, pine nuts, peanuts, etc (Nutty tip: Toasting nuts helps to bring our their flavor. Chopping them helps a little go a longer way. The combination of the two gives you a bigger bang for your buck, without excess calories. Nuts are quite tasty, but their calories add up quickly)

• seeds — pumpkin, sesame, sunflower

Need some help with protein & veggie combos?

• garbanzo beans, curly leaf lettuce, whole wheat orzo, cucumbers, housemade vinaigrette, feta cheese, olives

• leftover chicken or tofu, frozen or fresh corn, frozen or steamed broccoli, frozen or steamed red bell peppers, fresh cilantro, Garlic Expressions, chopped and toasted peanuts

• frozen or steamed green beans, chopped red onion, lima beans, corn, dijon vinaigrette

• cucumber boats stuffed with a mix of chickpeas, red onions, dill, nonfat greek yogurt, herbs, spice and vinegar

Most of us were introduced to herbs and spices through a gift or purchase of the ultimate, spinning spice rack, containing at least 20 herbs and spices. We would measure these somewhat dusty powders and flakes with the precision of chemist, being sure the follow the recipe formula. We had no idea what these herbs actually looked or smelled like before they were dried, processed and packaged, into our perfect little jars.

The flavor of fresh herbs has little in common with what comes in a jar. Jars will always have their place, but the often mild and musty flavors truly do not compare to herbs that come straight from the garden. Fresh herbs present with a curious depth of flavor, along with their colorful appearance. They taste just a little different every time, depending on when and where they were planted, harvested and consumed. The flavors of herbs are intertwined with whatever food you are preparing, adding unique color, taste and excitement. Some herbs provide sharp, almost citrus-like flavors, others are mellow and sweet, while others are pungent and highly aromatic. Good news~ all are virtually calorie-free, so be generous!

On top of their unique flavorings, they can also add nutritional value to your creative dishes. Here are just a few that can easily be the start of your fresh herb garden🌿 or available at most markets.

🌱BASIL — is a culinary herb of the mint family and a native to tropical regions from central Africa to Southeast Asia, hence why it is often present in Indonesian, Thai, and Vietnamese cuisines. There are over 150 species of basil and may individual strains and hybrids. The most popular basil, is actually sweet basil, perhaps for the happiness it brings to your herb garden — as it loves the heat and grows in abundance. About 6 leaves or 2 chopped tablespoons provide 16 mg of potassium. Basil has been used in some cultures for medicinal purposes and its oils and extracts are said to have antioxidant and antibacterial properties, but you are consuming it for flavor and color more than anything else. It is hard to imagine summer without fresh basil, for its spicy, vibrant scent truly captures the season. Of course, its use in pesto is surely a favorite.

CILANTRO — Cilantro is the leaf of the coriander plant. The name coriander is derived from the Latin korris, which means bedbug😝…lol. Cilantro (Coriandrum sativum L) is part of the Apiaceae family, which contains 3,700 species, including carrots, celery, and parsley. It is mostly used in Mexican and Thai dishes, as well as Indian, Middle Eastern, and Asian meals like curries and masalas. Although touted to have antioxidant properties, it is flavor that makes this herb so essential. Cilantro adds a delicious zest to food. However, I am sure you have friends or family members who absolutely dislike cilantro. For the lovers of cilantro, this reaction is not relatable. But it is not the haters fault, it is simple genetics. Many people who do not like cilantro have the OR6A2 gene. This gene influences cell receptors to pick up the scent of aldehyde chemicals. Say what?? These aldehyde chemicals are found in cilantro… and soap. This is why many (unfortunate) people truly believe that cilantro tastes like soap. For those of us without the OR6A2 gene, bring on the cilantro!

PARSLEY- otherwise known as Petroselinum crispum, is also part of the family Apiaceae, native to Mediterranean region. Parsley leaves were actually used by the ancient Greeks and Romans as a flavoring and garnish for foods, very similar to how we use parsley today. It has also been shown to have anti-inflammatory properties due to its antioxidants, including flavonoids, carotenoids, and vitamin C. There are the two different types of the most common available parsley, curly versus the flat-leaf or Italian parsley. The difference in flavor is very subtle, although the flat-leaf parsley is considered to be stronger and better tasting. It must of been the curly parsley I was not a lover of (especially growing up and only eating it during the Passover seder, when you dip it in salt water😝), but as I have somewhat matured :) — I have discovered that it is a nutritional and colorful boost to many dishes.

COOKING WITH FRESH HERBS: *It is best to add these fresh herbs at the end of the cooking process, to maximize their flavor. *Separate the leaves from the stems and only use the leaves, unless a recipe states otherwise. *Use a sharp knife or herb scissors when chopping fresh herbs. *When using fresh instead of dried herbs in a recipe, add 3–4 times more fresh herbs than the recipe calls for. *When cooking with more robust herbs like rosemary and thyme, the more savory herbs, add these earlier in the cooking process to maximize flavor.
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​BASIL or CILANTRO PESTO

Pestos are such an awesome way to flavor anything from fish, chicken and veggies, to gnocchi and orzo. Both basil and cilantro can add an intense flavor, so choose what you are in the mood for, but just choose one at a time. I use a low sodium broth to decrease the amount of calories and fat from too much oil.

INGREDIENTS
1 bunch basil or cilantro
4 cloves garlic
1 1/2 ounces pine nuts or walnuts
2 Tablespoons olive oil
2 Tablespoons vegetable broth, low sodium
2 teaspoons fresh lemon juice
1/8 cup grated Parmesan
Salt and pepper to taste

PREPARATION
Put the basil or cilantro in a food processor and pulse until chopped. Add the garlic and pine nuts and pulse to combine. Add about the olive oil and blend until a paste begins to form. Add the broth, lemon juice and Parmesan cheese.

Taste and season as desired with salt and pepper, and even more garlic😊 . Toss with your protein or pasta of choice. Makes about 2 cups.

​GRILLED CAULIFLOWER STEAKS

Cauliflower is quite the versatile vegetable, as it can play the part of the rice, the steak or vegetable. In this recipe, it is the “steak,” but you could easily chop the cauliflower into florets instead and roast in the oven.

INGREDIENTS
1 large head of cauliflower, trimmed and sliced into about 4–5 slabs
4 cloves garlic, minced
3 Tablespoons olive oil, divided
2 teaspoons cumin
1/2 teaspoon kosher salt
zest of one lemon
1/2–1 cup fresh chopped Italian parsley (and/or cilantro)
pinch of chili flakes

PREPARATION
Preheat grill to medium-high. If using a grill basket, place on the grill to preheat as well. Combine garlic, 1 1/2 tablespoons olive oil, cumin, salt and lemon zest in a small bowl. Rub all over cauliflower steaks. Combine 1 1/2 tablespoons of olive oil, parsley and chili flakes in a separate bowl.

Place cauliflower steaks directly on grill or in grill basket. Grill for 6–7 minutes, basting with olive oil, parsley and chili flakes mixture. Flip over and repeat basting and grilling for about 5–6 minutes. Both sides should appear slightly charred on both sides. Transfer to serving platter and drizzle remaining mixture on top. Sprinkle with extra chili flakes, if desired.
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If roasting, roast at 450 degrees for about 20–25 minutes, basting and flipping about every 5 minutes.

​CILANTRO LIME MARGARITAS
Herbs and alcohol can be one of the most refreshing combinations to indulge in during the summer. Although it is not ideal that we can not order straight up at a bar right now, we can create this interesting concoction at home with less sugar yet remarkable flavor. I adopted this from Cooking Light, with a little sweet and more alcohol ;). This pungent herb really amps up the tastebuds here!

INGREDIENTS
1 cup fresh cilantro, chopped, including leaves and stems
1/2 cup water
1/2 cup fresh lime juice
2 Tablespoons honey
6 ounces tequila
lime slices and cilantro for garnish

PREPARATION
Blend cilantro, water, lime juice and honey in blender until smooth. Skim and discard the foam on the top. This is your base. To assemble the margarita, fill shaker with ice. Add 1/4 cup cilantro mixture and 1 1/2 (2, if you like it stronger :)ounces tequila per margarita. Shake for 30 seconds. Strain into glass. Garnish with lime slice and cilantro. Repeat. Makes 4 servings.
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Saving the herbs: There are almost always extra herbs sitting around, so storing them properly for a second or third use is key. Basil can be stored in a vase on your kitchen counter, adding color and scent to your kitchen. Cilantro and parsley will last longer in just a glass of water in your fridge. For the long haul (about 3 months) storage technique, you can chop them up and freeze with water in an ice cube tray — which definitely works well for future cocktails 🍹.

I have always loved the color gray. I still remember a gray Le Sports Sac I had in middle school, along with my favorite gray sweater and socks. I still love the color gray, but I have also found immense value to thinking in shades of gray. No, not the book or movie 😊but shades of gray in your thought process.

Most of us think in black and white, or all or nothing, when it comes to our eating. We believe we have to be perfect to be successful in our desire to reach a certain weight or fitness level. Yet this way of thinking can actually prevent you from reaching your goals. Any small defeat feels like a catastrophe, and that is no way to live! So thinking in shades of gray can actually be a way to add brightness to your day-to-day thinking:

- Recognize — When you use the words “always” and “never.” We can not “always” avoid sweets, or “always” stick with one glass of wine. But we can do these things sometimes.

- Remind — That nothing you choose to eat is inherently bad. You did not “ruin your whole dinner” because you ate the side of pasta. Remind yourself to let it go and move on.

- Reframe — Keep your thinking in the experimental mode. If after your balanced dinner you still find yourself longing for dessert, it is okay if you indulge. Ideally you want to build a healthier lifestyle that is sustainable for the long haul. Find that middle ground…balance.

- Reflect — Learn when things do not go exactly as planned, and keep moving forward. No doubt you look back at other aspects of your life and realize how you might have done something differently, made a different choice. Well when it comes to eating more healthfully, it is all about living and learning…and living.

- Change Your Script — Instead of telling yourself “I am never having pasta again,” try saying, “when I really want some pasta, I will have some on the side, and mindfully enjoy, savoring the flavors. Smiling.

- Repeat — Progress not perfection. Nothing worth achieving is easy, but it does not have to be devastating either.

The way you approach the conversation you have with yourself should be the same way you would have it with your closest friend…be just as kind. Be kind. Be curious. Be creative. Ask yourself how you could do differently next time. No judgment. Living and learning…and living. #stayhome #essentialworkers


Vegetarian versus Vegan-and the things in between
Another area of gray. Some people call themselves vegetarian, but eat fish. Some people call themselves vegan, but go to town (when that was possible) on Saturday nights, indulging in a tasty steak. The very definition of a vegetarian is in the gray: a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc. In some cases…so basically, you make you own case of vegetarianism. Perhaps that is why vegan became the rage — as it is much more black and white. The definition of vegan: someone who eats no animal or dairy products at all. Whatever works best for you is what is best for you.

My theory remains: Eat food. Mostly plants. Not too much of anything. Diets that are heavy on plants, lighter on meats, are better for our planet🌎. There is no need to label anything, but enjoying the fruits of the earth is bringing kindness to our planet, as well as to you.
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GRAINY VEGGIES
This recipe calls for any whole grain you desire, along with lots of veggies.

INGREDIENTS
1 cup uncooked farro
1 15-ounce can vegetable broth, low sodium + 1/2 cup water
1 teaspoon thyme
8 ounces mushrooms, washed and sliced thin
2 cups fresh spinach, washed and ripped into medium pieces
2 Tablespoons olive oil
2 garlic cloves, minced
1 teaspoon thyme, fresh
1 Tablespoon balsamic vinegar (Especially if true vegan is your thing, go for the purest. As balsamic vinegar goes down in price, the addition of additives goes up.)
2 Tablespoons sunflower seeds
salt and pepper to taste

PREPARATION
In a large sauce pan, bring the farro, broth and thyme to a boil. Once boiling, reduce heat to low, stir and cover. Cook for 30–40 minutes (unless you purchase the 10-minute farro :), checking on tenderness. Remove from heat and place in medium-size bowl.

Heat the olive oil in a medium-sized sauté pan over medium-high heat. Add the garlic and onions and sauté for about 7–8 minutes, or until the onions are slightly browned. Add the mushrooms and cook for another 5 minutes. Sprinkle with salt and pepper. Reduce the heat to medium-low and add the farro. Stir well.

Add the spinach, balsamic vinegar, fresh thyme and 1 1/2 tablespoons of the sunflower seeds. Stir and heat through.
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Once spinach is wilted, place in serving bowl. Sprinkle with 1/2 tablespoon of sunflower seeds, fresh thyme and spinach. Makes 4 side servings or 2 main dish servings.

THE FRENCH STEW

Spill the beans, specifically lentils, into a pot. Add any veggies you have on hand, and you will still come out with a delicious french lentil stew.

INGREDIENTS
1 1/2 cups French lentils
3 Tablespoons olive oil
1 onion, diced
2–3 medium carrots, peeled and diced
2 stalks celery, diced
1 red pepper, seeded and diced
1 fennel bulb, diced
1/3 cup tomato paste
1 bay leaf
2–3 sprigs fresh thyme
1/2 teaspoon salt
freshly ground pepper

PREPARATION
In a Dutch oven, heat the olive oil over medium heat. Sauté the onions, carrots, celery, pepper and fennel until lightly browned, about 7–8 minutes. Stir in the tomato paste. Cook another 2–3 minutes. Add the bay leaf, thyme and lentils. Stir in 6 cups of water and bring to a boil over high heat.
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Reduce heat to medium and simmer for 20–25 minutes, or until lentils are soft (but not too soft). Season with salt and pepper. Remove from heat. Remove bay leaf and thyme sprigs. Makes 6 1-cup servings.