Rachel's Nourishing Kitchen

Basil Pesto Hummus {Vegan}

On August 25, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Dairy-Free, Detoxifying, Gluten-Free, Recipes, Savor, Vegan, Vegetarian

Summer is full of vibrant colors and bold flavors. I just love this time of year! Today’s recipe highlights one of my favorite summer herbs that is in season right now and seems to be in everything.

Basil.

I had some basil leftover from making this Basil Walnut Pesto and wanted to try something new and simple, so I decided to add it in to a basic hummus recipe.

We served it to our friends Lisa and Brody, and their son Beckett, at a recent dinner at our house…and everyone loved it! Bill brought it to school this week for a back-to-school potluck, and it went over well there, too.

The recipe starts with the basic hummus ingredients – chickpeas, garlic, tahini, lemon juice and olive oil – and upgrades it by adding in an underrated but super potent herb packed with health-promoting benefits.

Just a few of the body-boosting properties of basil are listed below:

Its flavonoids protect our cells from damage and help protect our DNA
The oils in basil leaves have strong antibacterial properties, naturally reducing the likelihood of contracting a food-borne illness
Contains anti-inflammatory compounds that can provide relief for anyone with inflammatory conditions like arthritis or inflammatory bowel conditions
Rich in Vitamins K and A, which act as powerful antioxidants that protect our heart

Basil Pesto Hummus

Ingredients

2 cloves garlic, minced
1 15-ounce can chickpeas, drained and rinsed
3 tablespoons tahini
1/4 cup fresh lemon juice
2 tablespoons water
3/4 teaspoon sea salt
1/2 cup fresh basil leaves, packed
2 tablespoons extra virgin olive oil

Directions

Put garlic, chickpeas, tahini, lemon juice, water, and sea salt in the food processor and process until evenly combined. You may need to scrape down the sides. Add basil leaves and process again.
Stream in olive oil through hole at the top of the food processor and run for about 60 seconds until smooth. It may seem a little loose, but if you put it in the fridge to set, it will thicken. If needed, add water, 1 tablespoon at a time, to thin it out.
Store in the fridge in a glass container and serve with raw veggies or chips.

Easy Apple Pie Bites

By Rachel Druckenmiller

On August 16, 2016

In Clean Eating, Dairy-Free, Gluten-Free, Recipes, Savor, Vegan

I’m SO happy to be back in my kitchen!

After spending two weeks in upstate New York and the Pacific Northwest for vacation, Bill and I were both looking forward to being home.

We hadn’t been home for 48 hours before I was busy experimenting with new recipes. This one turned out to be a big hit with my husband’s men’s softball team (and their fans!).

I’ve made about dozen different recipes for no-bake energy bites, so I was trying to come up with a flavor combo I hadn’t tried before.

Sooo, I tried apple pie in August…why not? 🙂

Our friend, Matt, said these were the best things I’ve ever made, so I knew I had to share the recipe with all of you…and the quick video for how to make it. My husband, Bill, has been a BIG help making techie things like this happen.

Enjoy!

https://www.youtube.com/watch?v=RSM6Fd10IYU

Ingredients

1 1/2 cups gluten-free rolled oats
1/2 cup walnuts
1/2 cup almonds
2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
Pinch nutmeg
1/4 teaspoon sea salt
1 teaspoon vanilla extract or vanilla powder
1/2 cup apple, peeled and chopped (Granny Smith works best)
1/4 cup raisins
3/4 cup Medjool dates, pitted (DON’T use deglet dates…they’re not as chewy!)
1/4 cup shredded coconut (optional)

Directions

Add oats, walnuts, almonds, spices, and salt to the food processor and process for about 20-25 seconds or until it reaches a coarse meal.
Add the vanilla, apples, raisins, and dates, and process until it forms a ball. You may have to stop the processor, break apart the dough chunks and process again a few times to blend it all together.
Roll dough into 1-inch balls and roll in shredded coconut. Store in fridge or freezer.

Simple Beauty-Boosting Salad with Pesto Dressing

By Rachel Druckenmiller

On August 11, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, Gluten-Free, Paleo, Recipes, Savor, Tips & Tricks, Vegan

One of my favorite parts of my job is spending time with employees and showing them how delicious and doable it is to eat well. I love the look of surprise on their faces and the comments they make when they try something they assumed wouldn’t taste good.

(Like this chocolate avocado mousse!)

For a recent cooking demonstration with a client in DC, we focused on beauty-boosting foods – food packed with colors, vitamins, minerals, antioxidants, and other anti-aging nutrients and benefits.

We started with this Tropical Breeze Smoothie and then made the salad below for our main course, followed by my 5-minute chocolate avocado mousse topped with blackberries for dessert. Everyone had a great time and raved about the recipes.

To be totally honest, I came up with this salad the day before the class when I was in DC and eating my lunch from Chop’t, a salad place at the train station. I was admiring their seasonal Greenmarket Grain Bowl made with radishes, cucumbers, a mix of lettuces and a lemon basil vinaigrette.

Since the focus of the demo I was teaching the next day was about anti-aging, beauty-boosting foods, I knew that was the inspiration I needed to come up with this recipe. The good news is that you don’t HAVE to use these exact ingredients – just use a variety of vegetables that are in season and serve them with a yummy dressing, like the pesto one we made.

This particular recipe would be the perfect pairing for an ionic foot detox. Want to learn more about the potential health-boosting benefits of this unique detox treatment? Take a look at this guide to foods to help detox with ion cleanse. As with any health-related matter, always do your research before embarking on any detox plan.

Here are the health benefits of some of the ingredients we used according to nutritionist, Kimberly Snyder, in her book, The Beauty Detox Foods.

Cucumbers: This is one of the top beauty-boosting foods we can eat. Cukes are packed with enzyme-charged water, B-vitamins and electrolytes to help us flush out the kidneys, reduce bloating and build radiant skin from within.

Radishes: Help cut and dissolve mucus in the digestive tract, so nutrients can flow freely throughout the body. They are in the mustard family and act as cleansers and detoxifiers in our body.

Scallions: Onions contain compounds that stimulate the production of the most important antioxidants the liver uses for detoxification (glutathione). They also contain quercetin, an antioxidant that counters the effects of premature aging.

Zucchini: Rich in antioxidants and other anti-inflammatory compound, vitamins and minerals, this summer squash is not only good for our bodies but it’s also fun to prepare when you use a spiralizer.

https://youtu.be/XbLHyAY_KRI

To make things a little more exciting than usual, we spiralized the zucchini and diced and sliced everything else. (This is the spiralizer I have). We topped it off with a pesto sauce that I usually serve with pasta or as a topping for cucumber slices as an appetizer. You can thin it out a bit by adding a little more oil or water and use it as a dressing. We just took it straight from the food processor and mixed it in.

The finishing touch was a sprinkling of Tomato Basil Chickpeatos (my FAVE roasted chickpeas). The bag was gone in a matter of minutes. I use them instead of croutons, and the rest of the crew is on board with that idea now, too, which is awesome to see!

Ingredients

1/2 pound mixed greens
2 zucchini, spiralized (or cut into thin strips)
1 bunch scallions, chopped
2 cucumbers, chopped
1 bunch radishes, thinly sliced
1 package of sprouted beans (we used lentil sprouts from MOMs)
1 cup Tomato Basil Chickpeatos
1/2 cup basil walnut pesto

Directions

Mix all salad ingredients in a bowl.
Add dressing and toss to combine.
Top with Chickpeatos and enjoy!

Healthy Dining in Portland: An East Coast Foodie’s Guide

By Rachel Druckenmiller

On August 6, 2016

In Dairy-Free, Gluten-Free, My Story, Paleo, Products I Use

Whether you live near Portland, Oregon, have plans to go there sometime soon or are looking for ideas for future vacations, you’ll want to read this post! (Or just scroll to be tempted by the amazing food in the pics!).

————————————————————————————————

When we booked our trip to Portland, Oregon several months ago, and I told people we were going there, their responses were unanimous:

“You’re going to LOVE it there!”

“You’ll be with ‘your’ people.”

By “my people”, they were mostly referring to foodies that have some food preferences not so easily accommodated here on the East Coast (i.e,. gluten-free, dairy-free, organic). Portland is known for being a very allergen-friendly food city, so you can go just about anywhere and find gluten-free, dairy-free options.

Whenever Bill and I travel, we look for three things:

Delicious, nourishing food
Farmer’s markets
Walkability & hiking

Portland happened to have the trifecta, so we couldn’t wait for the trip to begin. During the six days we were in Portland, we made the rounds and tried over a dozen different eateries, all of which offered and often specialized in gluten-free, dairy-free options that tasted as good as, if not better than, the originals.

If you’re traveling to Portland (or if you live there and want to check out some new spots) AND are looking for nourishing and delicious options, use this list as your guide.

Portland Farmer’s Market

Portland State University, SW Park & SW Montgomery; www.portlandfarmersmarket.org

6FF96655-D7E0-43CE-A5D9-0694EC6D32C1

We had heard that this market was all the rage and were stoked to check it out on Saturday morning. We liked it so much that we spent three hours there. I love the energy of farmer’s markets. The people. The sounds. The colors. This market was no different.

We also made friends with one of the volunteers, Steve, who gave us some pretty stellar recommendations about places to check out while we were staying in Portland. It always pays to talk to the locals, the people who will send you somewhere other than the places all the tourists go. They tend to be way better (and less crowded).

What We Ate / Drank

Chai Donut (Petunia’s Pies & Pastries)
Everything Bagel (New Cascadia)
Honey Mama’s chocolate bars (Sample every chocolate! We bought a 4-pack)
Lentil Dal (Portland Curry Co.)
Strawberry Ginger Kombucha (Symple Foods)

Harlow Restaurant

3632 SE Hawthorne Blvd, Portland; 971-255-0138; www.harlowpdx.com

0C19EC8E-E8BF-43D9-8524-042A4B24666F Considering we ate here three different times and sat in on a cooking demo they did at the Farmer’s Market, this became our go-to spot. Everything they sell is gluten-free and dairy-free (win!), and they source their ingredients from local, sustainable sources.

We went there for breakfast twice and lunch one time but could have easily spent every meal there because they have such a variety of delicious options including smoothies, juices, bowls, salads, and sides. Their sister shop, Prasad Cafe, has a few locations downtown and their menus are pretty similar, so we were happy sticking with Harlow but would definitely check out Prasad on our next go around.

What We Ate

Betty Bowl (with a perfectly poached egg)
Chipotle Chili Bowl
Turmeric Toddy (iced or hot – I had both – SO GOOD!)
Strawberry Short Stack
Outlaw Scramble
Mercy Blues
Pesto Garden Scramble
Trail Mix Cookie

Portobello Vegan Trattoria

1125 SE Division Street, Portland; 503-754-5993; http://portobellopdx.com/

Delicious. Italian food…Vegan.

Say what??

How could a restaurant with cuisine based entirely around cheese, pasta and bread possibly have options that a gluten-free, dairy-free eater (and her husband) could enjoy?

They did! We’re so glad we gave this place a shot. I’m glad we didn’t let its not-so-fancy storefront deter us from checking out what ended up being one of our favorite meals of the entire trip. For starters, our server, Corinn, was sweet and spunky as can be and guided us through the menu. With a variety of gluten-free options (including pizza!), we had plenty of options to choose from and enjoyed every single one – so much so that two dessert-lovers like us didn’t have room for dessert.

What We Ate

Beet Tartare with New Cascadia Gluten-Free bread (even Bill said that bread tasted BETTER than the regular bread)
Kale Caesar Salad
Tom’s Pizza on gluten-free crust
Bliss Tea

Blossoming Lotus

1713 NE 15th Ave, Portland; 503.228.0048; www.blpdx.com

FDC8891B-EBB2-4A9C-A3ED-85A23370021A We picked a beautiful day to check out this restaurant in the Irvington neighborhood. Another dairy-free, gluten-free find, we were drawn in by the pictures of their live nachos on Instagram and Yelp! and knew we had to include them on our self-guided food tour of the city.

What We Ate

Live Nachos (man oh man were these good!)
Curry Bowl
Lotus Benedict

Departure

525 SW Morrison St, Portland; 503-802-5370; http://departureportland.com/

We’re Top Chef fans and have watched just about every season of the show. One of our favorite seasons featured Gregory Gourdet, who is now Executive Chef of Departure Restaurant. His inspiring story of becoming sober and prioritizing nourishing, quality food in that process was certainly one draw to bring us to this trendy rooftop restaurant in the heart of downtown. That, and Farmer’s Market Steve highly recommended it, too!

I loved that they provided both vegan and gluten-free menus in addition to the standard menu, so there was no shortage of options for appetizers, entrees or desserts.

What We Ate

Tandoori Spiced Scallops
Kani Avocado Roll
Shaved Collards Salad

Verde Cocina

Multiple locations; Portland Farmer’s Market; www.verdecocinamarket.com

0BB50060-A2CA-4E70-9E86-44324C75E942 Farmer’s Market Steve came through again when he recommended we check out this place for a meal. Fresh, bright Mexican food with handmade, corn tortillas. Bill had a dish for breakfast at the farmer’s market and we liked it so much that we went back for a happy hour at their main restaurant a few days later.

What We Ate

Buenos Dias Breakfast
Sweet Potato-Black Bean Salad
Carne Asada Taco
Guacamole & Tortillas
Gringas con Mole

Nong’s Khao Man Gai

Multiple locations; http://khaomangai.com/

People flock to this food cart for what might seem like too simple of a dish. But simple done well and with the highest quality of ingredients can be simply delicious…and it was. They had a gluten-free option, too, so I was in!

How’s this description for your taste buds?

Poached, organic chicken with rice simmered in chicken stock and Thai herbs, served with sauce of fermented soybeans, ginger, garlic, thai chilies, vinegar, house made syrup and soy sauce. Garnished with cucumbers and cilantro, and accompanied by a light soup

What We Ate: Chicken & Rice with sauce (Khao Man Gai)

a.n.d. Cafe

5420 E Burnside St, Portland; 503-233-4550; http://andcafepdx.com

This was our last official stop and was a welcome meal after running a 5k through Portland that morning. Once again, we were given a whole menu of delicious dairy-free, gluten-free options. This place was a bit off the beaten path but well worth the run there!

What We Ate

Full Nest with 2 poached eggs
Hashtastic with a poached egg

Slow Squeeze Juice Bar

2880 SE Division St, Portland; www.slowsqueezejuice.com

Another gem at the Tidbit Food Farm pod, I swung by Slow Squeeze while I was waiting for my waffle to be finished. The turmeric tonic made with fresh turmeric root, carrot, spinach, apple, cucumber and ginger caught my eye and gave my immunity and digestive system a nice boost before enjoying my Smaaken waffle.

What I Drank: Turmeric Tonic

KURE Juice Bar

Multiple locations; http://kurejuicebar.com/

This was another gem and a place we hit up twice on our trip – once for lunch, and then the next day for breakfast. They use organic ingredients and are, like so many other places in Portland, gluten-free and dairy-free, so I had lots of options to choose from. No matter time of day it is, you can find something at Kure to give you a nourishing energy boost.

What We Ate / Drank

Vietnum Bowl (recommended by Britt from Harlow)
Full Moon Salad
Eisenhart Smoothie
Bowl of the Gods Acai Smoothie Bowl
Green eLemonator Juice

Greenleaf Juicing Company

Multiple locations; http://greenleafjuice.com/

Another juice, smoothie, and acai bowl in the heart of Portland, I decided to check it out after seeing their menu of steamed soups. They use a broth of fresh-pressed vegetable juice – celery, carrots, etc. and steam it with an array of vegetables before blending it all in a high-powered blender. It was a little windy the day we stopped by, so a cup a soup was a perfect between-meal snack to hold me over.

What We Ate

Zen Shot
Spinach & Cauliflower Steamed Soup

Petunia’s Pies & Pastries

610 SW 12th Ave, Portland; Saturday Farmer’s Market; 503-841-5961; http://petuniaspiesandpastries.com/

A gluten-free, vegan bakery. It seemed too good to be true. It was our first purchase at the market, and while we were debating which goodies to purchase, a local came up to the stand and said, “They have the best donuts at the market,” as he noshed on a bagel from New Cascadia, a 100% gluten-free bakery. We were sold. Now, I wouldn’t say this was the most nourishing stop on the trip (after all, we were eating donuts!), but it was one that gave me the opportunity to try a food I hadn’t eaten in years, so why not? Live a little 🙂

What We Ate

Chai Donut (yes, please!)
Chocolate Mousse Donut

Back to Eden Bakery

2217 NE Alberta St, Portland; Tidbit Food Farm Food Truck Pod; 503-477-5022; www.backtoedenbakery.com

A gluten-free, vegan bakery. Again, I was in heaven! At the recommendation of our AirBNB hosts, whose son is gluten-free, we checked out this place…twice. They have a food cart at what was arguably the best food cart pod for healthy options (Tidbit Food Farm) as well as a storefront in the Alberta neighborhood. We went to both because…why not?

What We Ate

The Alberta Park Sundae
Peanut Butter Toffee Bar

Smaaken Waffles

2880 SE Division St, Portland; www.smaaken.com

In retrospect, our trip to Portland gave me an opportunity to indulge in some foods I never eat at home because of the lack of places that make them in Baltimore. If I want waffles, I have to make them myself or use Simple Mills boxed mix (so good!), so it was nice to have someone make me one for a change. ALL of their items can be ordered with gluten-free and/or vegan batter.

This was one of the food trucks at the Tidbit Food Farm & Garden (arguably the best food cart pod in Portland!).

What We Ate: I had the special, which was a gluten-free waffle with roasted beets, arugula, and an egg (subbed that in instead of the chèvre). It was fun and messy to eat…and delicious.

Vtopia Restaurant & Cheese Shop

1628 SW Jefferson St., Portland; 971-271-7656; http://vtopiancheeses.com/

Shortly after posting a picture of our cheese plate from this place, my friend Yvette texted me, “The cheese plate is vegan?!?!?!? No lo creo. No entiendo!!” (Translation: I don’t believe it. I don’t understand!).

When you don’t eat dairy, cheese is one of the foods you miss because, well, nothing else really tastes or feels like cheese…except cheese. Having said that, vegan chefs have gotten incredibly creative with their recipes to reinvent the texture, consistency and tang of dairy-based cheeses by using ingredients like raw cashews.

What We Ate: Cheese Plate with 5 cheeses: Chive & Dill, Peppercorn Brie, Cheddar, Caramelized Onion Camembert, Chocolate Strawberry Brie with gluten-free bread, fruit compote, and pickled vegetables

Salt & Straw

Multiple locations in Portland and Los Angeles; http://saltandstraw.com

Sometimes you wonder if the long lines outside of popular eateries are just another tourist trap. We decided to take the risk and wait in the 20-minute line (there was ALWAYS a line)…and it was so worth it.

Since I was a kid, my favorite ice cream has been mint chocolate chip. I had it in every birthday cake for as long as I can remember (you know, the Carvel cakes with the chocolate crunchies?).

Since removing dairy from my diet, finding a respectable mint chocolate chip ice cream that doesn’t have a funky aftertaste has been a challenge. So I was skeptical but open when I found out that one of Salt & Straw’s vegan ice cream flavors was none of there than Petunia’s Mint Chocolate Chip Cookie Ice Cream.

HOLY COW! It was worth the wait in every way. It lived up to every expectation – smooth, creamy, minty, crunchy, chocolatey and downright delicious. I didn’t want the magic to end.

Maple Parlor

3538 SE Hawthorne Blvd, Portland; 503-206-4757; www.themapleparlor.com

Conveniently, it was a block away from Harlow, which made it the perfect stop for our first dessert in Portland. Not only do they have paleo ice cream options (the peanut butter hard serve is to die for!), but they have a toppings bar that is entirely gluten-free. Score!

What We Ate: Twist of Cashew Maple & Peanut Butter Cashew soft serve with Oregon Berry Compote and Granola

Eb & Bean

1425 NE Broadway Portland; 503-281-6081; www.ebandbean.com

Ice cream is such a treat for me because I rarely eat it but absolutely love it. Finding this gem right around the corner from our lunch visit to Blossoming Lotus was one of the highlights of our sweet treat experience in Portland.

What We Ate: Twist of Chocolate Hazelnut Pudding and Coconut Caramel Cream soft serve flavors topped with Honey Mama’s CocoNoNut bar and gluten-free, vegan cookie dough crumbles

Townshend Tea House

Multiple locations; www.townshendstea.com

We stopped by this tea house on our last night there and were wowed by their tea selection. I’ve never seen so many tea options in my life! They sell tea, kombucha and coffee, and the vibe is super cool. I wish Baltimore had a place like this!

What We Drank

Tummy Tamer Tea (post Portobello dinner)
Chamomile Mint Tea

Places to Check Out Next Time

Ava Gene’s
The Bye & Bye
Gigi’s Cafe
Prasad
Xico

Non-Food Fun

Clearly, we like to eat…but we also like to do other things! Check out the list below for some fun ideas for things to do around Portland:

Cannon Beach (the rock from The Goonies movie!)
Cascade River Gorge
Living Room Theater
Powell’s Book Store
Saturday Waterfront Market
Bike Rentals (Nike has orange bike rentals throughout the city)
Jet Boat Tour (recommended but we didn’t get to do it)
4T Tour (recommended but we didn’t get to it)

Raw Blueberry Cashew Gelato & Sesame Tahini Cookies

By Rachel Druckenmiller

On August 1, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, Events, GBOMBS, Gluten-Free, Nourish, Recipes, Savor, Vegan

Did you know that the same foods that support our heart and help it heal can also boost our mood? Foods that help one part of the body tend to be good for others as well.

During a recent Heart Healthy Happy Hour hosted by the Institute for Integrative Health in Baltimore, I had the privilege of hearing Dr. Michael Miller, preventive cardiologist, speak about the importance of taking care of our heart, so we can feel good, be well and live longer. For a recap of the top three tips he shared (and a video that will make you laugh until you cry), check out the last blog post here.

To enhance the presentation and bring it to life, his wife, Dr. Lisa Miller, a podiatrist and chief recipe creator, showed everyone how to make the two recipes I’m sharing with you in today’s post. They are perfect for summer, refreshing, colorful and delicious!

During his presentation, Dr. Miller highlighted some of the top 50 heart-healing, mood-boosting foods, and the recipes prepared highlighted nearly a dozen of those ingredients. For the health benefits of these ingredients, check out my last blog post.

As with all of the recipes on my blog, both of these recipes are dairy-free and gluten-free. The first is raw and both are vegan. Enjoy 🙂

Raw Blueberry Cashew Gelato

Ingredients
1/4 cup raw cashews (preferably soaked overnight in salted water)
1 cup frozen blueberries
2 tablespoons maple syrup
1/2 tsp maca powder (optional)

Directions

Drain cashews (if soaked) and discard soaking liquid.
Place all ingredients in blender as listed and blend until smooth and uniform resembling gelato/ice cream. A high-powered blender works best for this. Add a tablespoon spoon or so of almond milk if it isn’t blending easily enough but keep it minimal so the dessert stays thick.
Pour into pretty cups and serve immediately.
Top with your favorite granola or a sesame tahini cookie, if desired.

Sesame Tahini Cookies

Ingredients
1 1/4 cup almond flour
1/4 tsp sea salt
1 tsp baking soda
1/3 cup maple syrup
1/3 cup tahini
1 tsp almond extract
1 tablespoon olive oil
1/2 cup sesame seeds

Directions

Preheat oven to 350F.
In a large bowl, combine almond flour, salt, baking soda.
In a small bowl, blend tahini, maple syrup, almond extract and oil.
Blend dry and wet ingredients together.
Add in sesame seeds.
Form dough into 1” balls and flatten slightly.
Bake at 350F for about 8-10 minutes until lightly brown.

Once cool, you can can dip 1/2 of the cookie in melted dark chocolate and place in the fridge to harden. Otherwise, serve them as a side to the raw blueberry cashew ice cream!

3 Secrets to Heal Your Heart {…and Live to 100!}

By Rachel Druckenmiller

On July 28, 2016

In Connect, Events, Tips & Tricks

Baltimore is home to some of the world’s thought leaders in health and medicine. One local organization at the forefront of innovation in healthcare and holistic health is the Institute for Integrative Health.

The Institute’s mission is to create a wellness and medical model to shift society’s focus from managing disease to promoting health. Their approach aligns with mine, as I strive to offer hope that we can be well and feel better, that health and vitality can become the new normal. It’s been a privilege to serve as one of their health educators and instructors over the past year or so.

For the Institute’s most recent healthy happy hour, Dr. Michael Miller, a preventive cardiologist, and his wife and podiatrist, Dr. Lisa Miller, facilitated a discussion about how to heal the heart. At the happy hour, I provided samples of my popular Love Your Heart trail mix before heading into the main room to listen to the Millers’ presentation. (Shout out to my favorite grocery store and cafe, MOMs Organic Market, for generously sponsoring the trail mix! If you haven’t been to their Naked Lunch cafe yet, it’s well worth going and is one of my favorite heart healthy lunch spots in town.)

trail mix

Aside from being an internationally recognized leader in the field of preventive cardiology, Dr. Miller has written the best-selling book, Heal Your Heart, which is the top-rated book on heart disease on Amazon out of over 1,000 books.

Included in the book are Dr. Miller’s Positive Emotions Prescription, over 100 recipes (that I can’t wait to try!), and practical tips to heal your heart and optimize your health and wellbeing. All proceeds from the book go to the American Heart Association.

Dr. Miller opened his talk with insights from centenarians – people who have lived to be over 100 – and identified their secrets to longevity. It’ll make you smile (and the simplicity of their advice may surprise you!):

During his talk, which served as a preview for a four-week coaching series he and his wife will be teaching in the fall, Dr. Miller pointed out the main risk factors for heart disease and what we can do to heal our heart and reduce the likelihood of succumbing to a disease that affects millions of Americans each year.

Most of us are aware of the main risk factors for heart disease and heart attack – smoking, high cholesterol, high blood pressure, and diabetes. Dr. Miller touched on those but spent the bulk of his time focusing on the impact of two lifestyle factors – stress and what we eat. A heart attack can also bring with it uncertainty in our work and whether we can continue. This can put a lot of pressure on wage earners and so critical illness insurance companies may be something worth looking into.

Our bodies were designed to respond to acute stressors (like being chased by a tiger), but most of us are in a state of constant stress these days – one that never seems to shut off. If I had to identify one aspect of my health that I want to transform, it would be how I handle stressful situations in my life and making more time for rest, play and relaxation. Some people find smoking cannabis is the best way for them to relax, especially since it’s so easy to produce at home with this new grow room design, but others find exercise, or spending time with friends or family helps them to unwind.

Miller-Talk

One of the comments Dr. Miller made that stuck with me was that chronic stress is the same as cellular aging; stress advances the aging process. Even if we’re eating healthy food, exercising regularly and not smoking, this one factor – stress – can undo a lot of the helpful things we’re doing. That’s how powerful stress is.

Dr. Miller shared the story of a former cardiologist colleague of his who passed away from a heart attack in his mid-50s. The stress that accompanied a new, more demanding job on the other side of the world was too much for his heart to handle and ultimately took his life decades too soon.

Other than making sure that there are pieces of medical equipment like Heartsine Samaritan defibrillators in public spaces to utilize should anyone suffer from a heart attack, what else can we do? What are some simple and effective things we can do to help heal our heart? Here are three tips Dr. Miller shared:

1) Add Mind-Body Exercises to Your Daily Routine

Research has shown us that these exercises down-regulate our body’s pro-inflammatory genes, which is exactly what we want to happen! Taking time for ourselves can be challenging, as we may feel selfish, but if we want to be well, self-care is non-negotiable. Here are some ideas for mind-heart exercises to try:

Listen to music you enjoy.
Meditate. Try the Headspace or Calm apps on your phone. They are great guides!
Practice yoga. My favorite YouTube channel for yoga is Yoga with Adriene.

2) Watch a Funny Movie or TV Show

Dr. Miller shared some fascinating research about the blood vessel constriction that happened to a group of participants who watched the harrowing, stress-inducing opening scene of Saving Private Ryan. He compared it to the blood vessel dilation that happened when they watched comedies that made them laugh like Shallow Hal, Kingpin and There’s Something About Mary.

After just 15 minutes of laughing, volunteers experienced the same vascular benefit they’d experience from spending 15 to 30 minutes in the gym or from taking a daily statin medication to lower their cholesterol.

Not only that, but the blood vessel expansion lasted for up to 24 hours! Get a good laugh in in the morning, and the positive benefits could last the entire day.

We all agree there are still plenty of benefits to exercising, so keep up your daily movement routine, but don’t downplay the importance of a good laugh.

Need another excuse to watch The Office (my favorite!) or your other favorite funny TV show, movie, or YouTube videos? Permission granted! It’s good for your heart 🙂

https://www.youtube.com/watch?v=L49VXZwfup8

3) Fuel Your Body with Heart-Healing Foods

In his book, Dr. Miller lists the top 50 foods that affect heart health and mood. To add an interactive component to the presentation, his wife, Dr. Lisa Miller, made a delicious raw blueberry cashew gelato topped with mashed peaches and a sesame cookie.

A few of the top 50 foods were cinnamon, ginger, peaches, vanilla, cashews, blueberries, maca powder, and sesame seeds. Here are some simple ways to incorporate these foods into your day:

Add 1/2 tsp CINNAMON to your coffee each day. Cinnamon has been shown to lower triglyceride levels (that’s the fat in your blood). and inhibits a protein connect to Alzheimer’s and Parkinson’s disease.
Add GINGER to smoothies, use it to make your own tea, and try these delicious ginger energy bites. It reduces plaque buildup and improves mental performance. It also promotes healthy digestion and settles nausea!
Enjoy all of the delicious PEACHES that are in season. Peaches are high in antioxidants and other heart-healthy minerals. Mash them up in a mason jar, stir in some cinnamon, ginger and vanilla and add them to overnight oats or use them as a topping on ice cream, as we did that night.
Enhance flavor (and your libido!) with VANILLA. It has been show to reduce inflammation and has high antioxidant activity. To avoid the alcohol content and bitterness of most liquid vanilla extracts, opt for the powdered version from Nielsen-Massey. We add it to smoothies, ice creams, and most of my energy bites!
CASHEWS served as the base of the ice cream we made. If you don’t eat dairy (all recipe on this blog are dairy-free!), cashews add a creamy consistency to everything from cheesecakes and smoothies to soups, cheese sauces and dips. They are high in antioxidants and lower the risk or macular degeneration.
In addition to being packed with antioxidant and blood sugar regulating components, BLUEBERRIES inhibit cortisol – the major stress hormone that runs rampant under chronic stress and adds weight to our bellies. Dr. Miller has a large handful of blueberries every day and swears by their eye health-promoting properties!
MACA powder is derived from a Peruvian radish and has a malt-like taste that I absolutely love. I toss it into smoothies and my chocolate bark and find it pairs especially well with chocolate. It’s known for being a hormone-balancing food and has high antioxidant and blood pressure, cholesterol and glucose-lowering properties. This is the kind of maca powder I order on Amazon.
SESAME SEEDS help regulate blood sugar and contain cholesterol-lowering compounds that protect our heart. Enjoy the seeds themselves and try tahini, a paste made from sesame seeds that we use to make salad dressings super creamy! You can find it in the international aisle of the grocery store. Trader Joe’s just started carrying it, too.

Dr. Lisa Miller’s raw cashew blueberry gelato combined several of those delicious ingredients, and I will share the recipe for it (and her sesame tahini cookies!) in my next post.

In the meantime, here are a few action steps to take if you want to keep learning more about this topic (and spend more time with the Millers and me):

Buy Dr. Miller’s book, Heal Your Heart, on Amazon by clicking here.
If you want to be part of Dr. Millers’ Positivity Challenge Coaching Program in the fall, click here to learn more and register.
Leading up to the Millers’ challenge, I will be teaching a two-part cooking class series about healing foods that you won’t want to miss! Click here to learn more and register.

Sweet Potato, Edamame & Quinoa Bowl

By Rachel Druckenmiller

On July 23, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Dairy-Free, Detoxifying, GBOMBS, Gluten-Free, Products I Use, Recipes, Vegan

What if meal prep and planning could be easier? Cheaper? Tastier? More nourishing?

During the typical work week when I have lots of presentations and meetings and spend a good amount of time in my car, one of the best ways to make sure I stay energized is to have nourishing meals readily available.

I was preparing to teach a cooking demo about Meal Planning Made Easy to a client in DC and shared how to make overnight oats and mason jar salads. I knew I wanted to add one more recipe into the mix. I thought about the types of meals Bill and I typically prepare during the week without following recipes and was inspired to create this recipe.

We tend to use recipe templates instead of always following a recipe line by line. In addition to the versatile overnight oats and mason jar salad recipes, grain bowls are another template we roughly follow when coming up with meals.

They’re easy to assemble. We toss together whatever veggies, grains and proteins we have and mix everything up with a homemade dressing (or whatever we have in our fridge!). We top everything off with chopped nuts or seeds to add some crunch.

In this Sweet Potato, Edamame & Quinoa Bowl, I combined a gluten-free grain (quinoa) with a fiber-filled roasted veg (sweet potatoes) and protein (edamame), a pop of color and greenery (scallions), and some crunch and healthy fat (cashews). I topped everything off with my favorite salad dressing of all time plus one of my favorite anti-inflammatory, digestion-loving, heart healthy ingredients – fresh ginger root.

My husband, Bill, and I love this dish so much that we’ve made it twice in the past few weeks. It can be served warm or chilled, and it’s lasted us for multiple dinners and lunches each time, which has saved us time and money.

We decided to repurpose the dressing from our favorite kale salad for this recipe and added minced ginger to boost the flavor even more.

Sweet Potato, Edamame & Quinoa Bowl

This dish has every texture and flavor you could want in a dish and is ALWAYS a crowd-pleaser!

Salad

1 pound sweet potatoes (chopped)
2 tablespoons extra virgin olive oil or avocado oil
1/2 teaspoon sea salt
black pepper (to taste)
1 cup quinoa (uncooked)
2 cups shelled edamame
1/2 cup raw cashews (lightly toasted and chopped)
1/3 cup scallions (chopped)

Creamy Ginger Tahini Dressing

3 tablespoons tahini ((sesame paste))
1/4 cup fresh lemon juice
1 tablespoon 100% pure maple syrup
1 tablespoon tamari ((gluten-free soy sauce))
2 tablespoons water
2 small cloves garlic (minced)
1 inch ginger root (peeled and minced)
3 tablespoons olive oil (extra virgin)

Preheat oven to 400F. Toss sweet potatoes with olive oil, salt and pepper. Roasted for 20-25 minutes until pierced easily with a fork.
Cook quinoa according to package directions. Spread quinoa on a parchment-lined baking sheet to cool and prevent it from clumping together. This last step is optional but really helps.
While quinoa is cooking, cook edamame according to package directions and then set aside.
Whisk dressing ingredients together in a small jar. Set aside.
Put cooled quinoa in a large bowl and add sweet potatoes, edamame, scallions, and cashews. Pour dressing over salad and toss to combine evenly. Add more sea salt and pepper to taste.

8 Great Healthy Date Ideas for Summer

By Rachel Druckenmiller

On July 18, 2016

In Connect, Nourish, Savor

Making time to connect with each other is one of the keys to being well and feeling nourished (in every sense of the word!). As adults, it can be easy for us to stick with what we know and do the same activities over and over again, especially in the summertime.

I love hanging out poolside as much as the next person, but if you’re looking for fun and nourishing things to do in the summer to change up the typical routine, I have some great ideas for you, your friends and your family.

Spending the past weekend with my friend, Jessica Yeager, a fellow culinary nutrition alum and blogger, inspired me to write this post. We don’t see each other that often, so I planned some healthy and fun activities for us to do when she came to visit me in my hometown of Baltimore.

If you live in or near Baltimore or plan to visit at some point, these are places and things I highly recommend checking out and trying. If you live elsewhere, use these ideas as inspiration and the links I provide within each tip as resources for fun things to do where you live!

#1 Visit a Local Restaurant that Serves Nourishing Food

Where We Went: One of my favorite places to have lunch, dinner or brunch just outside of Baltimore is Great Sage restaurant. They specialize in plant-powered vegan dishes and offer lots of gluten-free options, so I know I can go there and eat a delicious meal without any concern that my body will feel unwell afterwards. I had just been the week before to celebrate my birthday but knew we had to go back when Jessica came to town.

We met up with our friend and fellow culinary nutrition alum, Katie Hussong, for dinner and were greeted by the friendliest and most hospitable restaurant manager I’ve ever met, Scott Carberry. My husband, Bill, had taken me there the week before for my birthday dinner, a tradition we started last year.

We started our meal with refreshing ginger-ades and a rich and creamy spinach artichoke dip that you’d forget didn’t contain cream or dairy. The Avocado Pink Peppercorn salad with roasted beets and sliced watermelon radishes on a bed of Bibb lettuce was the highlight of my meal and one of their most popular summer salads. The bean and lentil burger and hearts of palm crabcake rounded out our meals, and we had to order dessert. Great Sage’s carrot cake is to die for and is gluten-free and dairy-free.

You Can Do It, Too! If you’re looking for healthy places to eat in and around Baltimore, check out this post on the subject. If you’re not local to the area, use these tips to find healthy places to eat near you. The Happy Cow website/app are my go to resources for finding healthy eateries and the app Food Tripping is worth checking out, too.

#2 Pick Your Own Fruits or Veggies at a Nearby Farm

Where We Went: Just outside of Baltimore lies one of the best kept secrets where you can pick your own organic berries – Hybridoma Organic Fruit Farm. I found out about a few years ago from friends at church, who love to take their kids there, and it is worth the trip every time!

From blueberries to black raspberries and blackberries, this beautiful farm is the place to come for Baltimore’s best berries. They also harvest bunches of lavender, which you can purchase as well.

Grab a bucket and get picking! You pay by the pound and may end up with more than you intended. If that is the case, I just lay them out on a baking sheet in the freezer WITHOUT washing them, wait until they freeze and then put them in a freezer-safe bag or container to use for smoothies, fruit crisps, pancakes and other goodies later.

You Can Do It, Too! Want to learn more about Hybridoma? Click here to visit their website. To find a pick-your-own farm near you, check out LocalHarvet.org and search by zip code.

#3 Grab a Quick & Healthy Lunch {& Try Something New!}

Where We Went: There are so many places to find a healthy lunch in Baltimore, but one of my favorite places is the Naked Lunch cafe inside of MOMs Organic Market (my favorite grocery store) in Hampden. MOMs and Whole Foods Market both have great options for a quick, affordable and nourishing lunch when you’re on the go, but the Naked Lunch wins out for me.

Jessica tried the jackfruit BBQ (one of the trendiest foods on the scene these days!) with a side of the cauliflower steak. I had the cauliflower steak bowl, which was served on a bed of brown rice, tomatoes, mushrooms and spinach tossed in a chimichurri sauce. Talk about flavor!

You Can Do It, Too! The MOMs in Hampden, DC, Rockville and Bryn Mawr (PA) all have Naked Lunch cafes, so if you are near any of those areas, check one out. If you’re outside of those areas, use Happy Cow, Food Tripping or Yelp! to find a healthy lunch near you.

#4 Hit Up a Local Festival or Event

What We Did: Each year in the summer, Baltimore hosts Artscape, America’s largest free arts festival that attracts over 350,000 people over three days. There are dozens of artists, musicians and food vendors to visit, including quite a few that are health promoting. Rhythm Superfoods was there giving away free bags of kale chips and considering how hot it was, we knew we had to grab one of the frozen fruit pops made with local and organic ingredients from Pop Couture. Jessica tried the Banana Coconut and I had the Mint Lemonade. So refreshing and delicious!

We made sure to stop by the tent with what I think is the most beautiful art on the planet – watercolor food art done by Marcella Kriebel from nearby DC. Her artwork is stunning and is hanging in several areas in my house, including my new kitchen. Check out Marcella’s work on Etsy. I snagged a picture with her at her booth at Artscape, and I’m going to interview her for a future blog post, so stay tuned!

You Can Do It, Too! Check out websites like Everfest, Eventbrite and Eventful to find local festivals, concerts, and events near you. These websites are great to check out if you’re going on vacation and want to know some fun things to do where you’re staying.

#5 Go Where the Locals Go

What We Did: My #1 favorite place to spend time in Baltimore is Belvedere Square Market. I grew up going there on Saturday mornings with my mom and now go to see “my people” and eat some of my favorite foods. We stopped by Plantbar, a juice and smoothie bar with other grab-and-go meals and treats, that specializes in gluten-free, dairy-free options. My friend, Daniela, opened it a few years ago after the success of her other restaurant with the same vibe, Zia’s Cafe, in Towson. We had a Daily Greens juice with some ginger added. It was refreshing and energizing, perfect for a pick-me-up after walking around in the heat at Artscape.

From there we stopped by Hex Ferments, a fermented food shop that uses local, organic ingredients to make create fermented food combinations, including sauerkraut, kimchi, pickled vegetables, and kombucha. The Butterfly Lime kombucha was our favorite that day…probably because it was purple! We each grabbed a pickle and sat down to enjoy a snack before our last stop at my absolute favorite chocolate place in the world – Pure Chocolate by Jinji.

I wrote about her story and her chocolates here, but all you need to know about this place is that you have to try it. She specializes in making incredibly decadent, beautiful and creative combinations of chocolate treats that happen to be raw, dairy-free, and gluten-free. Every person I’ve ever taken there raves about it, and it is a highlight of living in Baltimore. We had the peanut butter stuffed Turkish figs, peanut butter and jelly fudge, and the blueberry tobacco (quite unique!) and lemon cranberry Pucker truffles.

You Can Do It, Too! To learn more about Belvedere Square, visit their website here. They also have a summer concert series on Friday nights that is a lot of fun, too! To find where the locals eat near you, check out the LocalEats website.

#6 Shop Local and Make Dinner At Home

What We Did: It would have been easy to find another place to go out to eat, but we were ready to relax a bit and keep dinner simple. We stopped by MOMs Organic Market again and grabbed some fennel, leeks, and Cappello’s paleo-friendly chocolate chip cookie dough.

We came home and started chopping up our veggies, adding in some garlic and broccoli. We roasted the fennel, broccoli, and onions in the oven at 400F for about 40 minutes total, taking the broccoli out halfway. We sautéed the leeks and garlic on the stovetop, adding in a can of cannellini beans just before we were ready to eat. We tossed the roasted and sautéed veggies and beans together in the pan and topped it with a few squeezes of lemon juice and salt and pepper and had ourselves a locally grown, quick and tasty meal. And with the summer nights being so fine, why not invest in one of these hanging daybeds so you can enjoy your meal outside?

We finished off the night with some of THE best gluten-free, grain-free, paleo-friendly chocolate chip cookies from Cappello’s. You can eat the dough raw (we may have done this) and/or bake it into cookies!

You Can Do It, Too! Hit up the farmer’s market or grocery store near you to grab some foods that are in season. Roast, steam or sauté them and then toss everything together with a plant- or animal-based protein and top with a vinaigrette or simple homemade sauce. Keep it simple 🙂

There were two things we didn’t get to do that we’ll plan to do the next time we hang out, so here are two more ideas for you…

#7 Take a Hike!

What You Can Do: There are so many peaceful and beautiful hiking and walking trails nearby, and you can find some where you live by visiting AllTrails.com. I’m stoked for the hiking I’ll be doing during my upcoming trips to Upstate NY and Portland, Oregon! It’s a great way to move more, talk and enjoy the beauty around you, as well as the both of you being able to reap the benefits of walking.

#8 Go on a Groupon Date

What You Can Do: My husband and I and our friends have used ideas on Groupon to explore fun activities we might not think of on our own. From cooking lessons and paint nights to yoga classes and sporting events, you can find some fun ideas for things to do on Groupon…and save money at the same time!

So, there you have it! Those are a just a few ideas for how to upgrade your summer plans to include health, community and wellbeing and have fun at the same time.

Now, I’ve got a question for YOU! 🙂

What are some of your favorite healthy activities to do or places to go in the summer? Let me know in the comments below!

Mason Jar Meals: Carrot & Chickpea Salad {Video}

By Rachel Druckenmiller

On July 14, 2016

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Nourish, Recipes, Savor, Vegan

Are you looking for some ideas to make meal prep during the week quicker, easier and more nourishing?

I’ve been teaching my Meal Planning Made Easy workshop to a bunch of different companies lately. One of the recipe demos I like to show is how to make mason jar salads. They’ve easy, versatile, and convenient. You can prep a few of them at a time, so you can literally just grab, go, and shake your lunch during the week.

Below is a visual of a mason jar salad how-to.

If you want to add crunch from nuts or seeds or add some creaminess with avocado, it’s best to add them just before serving so the nuts and seeds don’t get soft and the avocado doesn’t turn brown. I also wait to add things like the veggie burger that goes on top of this particular salad, so it doesn’t get soggy.

I love this mason jar salad how-to illustration from Real Simple.

This particular recipe for a Carrot Slaw and Chickpea Salad is from Relay Foods, an online grocery store service we’ve been using for the past few months to make meal planning less expensive, more convenient…and a little more exciting!

My husband, Bill, and I LOVED this salad!

It’s packed with flavor, textures and colors. The only ingredient that might not be familiar is watercress, which is a leafy green vegetable with a peppery taste. It’s packed with antioxidants and anti-cancer compounds. It’s often in a clear bag or box in the refrigerated section of the grocery store, and you may have to go to a health food store to find it. An easy substitute would be arugula, a leafy green with a similar peppery taste. To learn more about the health benefits of watercress, click here.

This recipe also happens to include our FAVORITE veggie burger – the Hemp & Greens burger by Hilary’s Eat Well. They’re allergen-friendly veggie burgers made from real food…no fake stuff here! Crunchy, flavorful, and delicious when baked, you can crumble them into a salad. We’ve tried every flavor and always have a package of them in our freezer. We buy them at MOMs Organic Market, but you can find where they sell them near you using this store locator.

I decided to take a stab at making one of those Buzzfeed Tasty-type videos, showing the how to of this recipe, so you can see me make it step-by-step.

My husband, Bill, is WAY more talented with technology than I am, so he did all the editing. I now know some tweaks I’ll make the next time I shoot a video (which will be for the easiest kale salad ever!), but I think this one is a good start!

I made a few modifications to the recipe in the video to simplify it, so you can either use the original recipe from Relay Foods for this Carrot Slaw Salad with Watercress and Chickpeas Mason Jar Salad OR try the simpler version below that’s made with a quick lemon vinaigrette.

Carrot & Chickpea Mason Jar Salad with Arugula

3 tablespoons fresh lemon juice
1 clove garlic (minced)
1/4 teaspoon sea salt
1/3 cup olive oil (extra virgin)
1/2 teaspoon raw honey
1 pound shredded carrots
1 15-ounce can chickpeas (drained and rinsed)
1 5-ounce package arugula (or spinach)
2 Hilary's Eat Well veggie burger patties (toasted)
1/4 cup pumpkin seeds (or almonds)

In a small bowl, whisk together lemon juice, salt, oil, and honey. Pour desired amount into the bottom of each quart-size mason jar (about 2 tablespoons).
Prepare each mason jar salad by adding even amounts of the chickpeas, carrots, and greens.
Cook the burger patties according to package directions in a toaster oven. Toast the patties just before serving to enjoy them crispy and warm (rather than soggy) if you’re eating them throughout the week for lunches. Add the patties and nuts to the salad jar, cover with a lid and then shake it up or pour it in a bowl and enjoy!

If you are going to make a few of these ahead of time, toast the burger the day of and put the nuts or seeds on at the last minute, so they stay crunchy.

11 Recipes that Will Make You Fall in Love with Lentils

By Rachel Druckenmiller

On June 21, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Nourish, Recipes, Vegan, Vegetarian

“Beans! Beans! Good for your heart. The more you eat the more you…”

🙂

I’ll be honest, that little song didn’t mean much to me for most of my life because I didn’t eat beans! Aside from the occasional lima bean or green bean, I didn’t eat so much as a chickpea until I was an adult.

When I was a junior in college, I spent a semester abroad in southern Spain and was exposed to dozens of foods I had never eaten before. Since I was a picky eater, I wasn’t exactly excited about this but knew it was a way I needed to grow. I even told my study abroad program I was allergic to seafood, so I wouldn’t have to try any of it!

I remember sitting down for lunch one day, as my host mom, Matilde, served me a big bowl of what looked like tiny, brown flying saucers (got that reference from Rebecca Katz!).

chana-390529_1920

It turned out to be lentil and carrot stew, and I had no choice but to try it (doing anything else was considered rude in Spain). Fortunately, Matilde was so skilled at combining flavors in delicious ways that I tried it and loved it! Now, lentils are one of my favorite foods.

They also happen to be packed with nutrition to fuel your body and brain! Check it out:

They are PACKED with energy-balancing, weight-stabilizing, fill-you-up fiber. *In fact, lentils fill me up more than any other food I eat.*
They’re an excellent source of plant-based protein. Green and French lentils are especially high in protein!
They’re mineral-rich and contain calming magnesium, heart healthy potassium, and are the #1 plant source of folate, which is essential for brain and nervous system function, healthy pregnancy and fetal development, reduced cancer risk and heart health support
They’re one of Dr. Joel Fuhrman’s GBOMBS foods, which are some of the most nutrient-packed, anti-inflammatory, disease-preventive foods on the planet.

It’s nice to know that lentils are such a nourishing food, but where do we buy them and how do we cook them?

There are several different kinds of lentils, but the ones I tend to use the most are green lentils, French lentils and red lentils. Red lentils cook much faster but aren’t as firm as the other two kinds and contain less protein, so I don’t use red lentils as much as green we always have them on hand. Our favorite kind of pasta is actually made out of red lentils (one ingredient!) and is made by a company called Tolerant. We find it cheapest at Home Goods, but Whole Foods and MOMs sell it, too.

Every grocery store sells lentils, and you’ll find them either in the international aisle or in the health food aisle. Trader Joe’s also sells several different kinds of lentils, so we end up buying ours there to save a buck or two.

I scoured some of my favorite blogs and pulled together 11 lentil-loving recipes ranging from salads to soups to casseroles. I hope they inspire you to get excited about trying these little filling, fueling legumes!