It’s been one of those weeks. You know, when you start out with the best of intentions…  a Sunday trip to the store, a fridge stocked full of fresh food just waiting to be turned into something delicious. And then life happens, work takes over and next thing you know you find yourself eating a LaraBar at your desk at 8 p.m. wondering how long an uncooked whole chicken stays good in the fridge. Does this happen to you? Or is it just me?

My problem is I do enjoy to cook, but often my eyes and intrigue are bigger than my tight schedule allows. If it’s going to be a busy week, I try to make a few staples (grains, beans, veggies, etc.) in advance and keep them in the fridge so I can throw something together in a pinch. This chickpea recipe is a great one to keep on hand. You can use canned chickpeas or make your own ahead of time (they’re so much better, and cheaper too).  To turn them into a meal, all that’s left is a little chop and saute and you’re about 15 minutes to done. Simple as a chickpea.

Curried Chickpeas with Kale

Ingredients

1 tbsp extra-virgin olive oil
2 cups cooked chickpeas (or 1 can)
3 tbsp Thai green curry paste
1 yellow onion, chopped
3 garlic cloves, minced
1 bunch kale, stems removed and leaves torn
3/4 cup unsweetened coconut milk
3 tsp tamari or soy sauce
juice from half a lime
1 tbsp honey
cilantro, chopped (optional)

Directions:

Heat olive oil in a large skillet. Add onions and cook until translucent, about 2 minutes. Add garlic and 2 tbsp curry paste. Stir until paste is dissolved into mixture. Add chickpeas, tamari, sweetener and lime juice. You can add water if the mixture becomes dry as it simmers. Add kale and stir to mix with chickpeas as the greens begin to wilt and reduce down. Cook for about five minutes, then add coconut milk and warm (not boil) another minute or two. Stir in 1 tbsp curry paste evenly throughout.

Serve as is or over brown rice and topped with cilantro.

Got your number?

2? higher.

4? higher.

7? higher.

10? You got it, 10. There are 10 cups of leafy green vegetables crammed in there! It’s jam-packed and oozing with the essence of spring: greens, greens and more greens.  You’d have to eat one massive salad… Or you could put a tablespoon or two of this stuff on top of something satisfying and delicious, like pasta. Mmmmm.

The bright green color is so vibrant it glows. And for the body, it has the same effect. The more green leafy things you eat, the more oxygen gets into the body, feeding O2 to your cells and improving blood flow. You’ll also take in more materials (vitamins, minerals, etc.) that your body needs to make new, healthy skin cells. Every day your body is working to replace the million (yep, million) you shed in a day. And every day, or every meal for that matter, is an opportunity to improve the way you look and feel. Give your body what it needs and it will do what you ask of it in return. And when it comes as compact and tasty as this pesto sauce, how could you not??

This arugula pesto is a bit of a different take on the traditional. It skips the cheese and instead relies on peppery arugula, sweet basil, garlic and spices for flavor. The combination is so fresh and delicious, you might wonder why pesto ever needed cheese in the first place… The pine nuts turn into a rich, creamy base and along with the olive oil they provide healthy, satisfying fat that helps you absorb all the nutrients from the raw greens.

Everything in here is 100% raw too, which means none of the ingredients have been cooked, leaving the nutrition and enzymes in the foods themselves intact. Enzymes help break down foods in the body so they’re easier to digest and the process takes up less energy on our part. The energy saved from digestion can then be put to use in other areas, like cell growth and repair.

A squeeze of lemon at the end brightens it up and brings all the flavors together…

Arugula Pesto

Ingredients:

4 garlic cloves
1 cup pine nuts
1 tsp salt
½ tsp black pepper
½ tsp oregano
2 cups basil
8 cups arugula
½ cup extra virgin olive oil
½ lemon, juiced

Directions:

In a food processor, pulse garlic cloves until finely minced. Add pine nuts and pulse until it becomes like a paste. Add salt, pepper and oregano and pulse. Add basil and pulse. Add arugula, two cups at a time and pulse until smooth. When all of the greens have been mixed in you should have a smooth green pesto. With the food processor running, slowly stream in olive oil through the small opening at the top. Squeeze in lemon and pulse again.

Just look at that glorious glowing green goop…

From here you can use it a number of ways. Serve it as a veggie dip alongside a crudité platter. Spread it on a sandwich. Add a little more olive oil for a salad dressing (green to the n^th power!). Or drizzle over some pasta and spring veggies, like this:

I love that you can take anything, make it miniature, and it’s instantly cute. Baby shoes, cute. Little nail polishes, cute. Mini Tobasco, cute. And of course, bite-sized muffins… cute. This is a universal truth. I made these little spiced apple muffins for Easter brunch a few weeks ago. They started out as an experiment with a new gluten-free flour blend, but turned out so well that I thought I’d share.

You’ll notice the recipe calls for a whole-grain flour mix. You can use plain ol’ whole wheat flour or your favorite gluten-free flour blend. There are pre-blended mixes out there, or you can try making your own by combining your gluten-free favorites (almond, buckwheat, brown rice, tapioca, etc.). I’ll post more about gluten-free flour blends soon. G-free folks, stay tuned!

Spiced Apple Muffins

Ingredients:

350 grams whole-grain flour mix (about 1 1/4 cup)
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon sea salt
1 tsp cinnamon
1 tsp cardamom
1/4 cup honey
2 eggs (or whisk together 2 tbsp ground flax seed + 6 tbsp water = 2 eggs)
300 grams milk (cow, almond, rice, soy…your choice)
1/2 cup applesauce
50 grams coconut oil, melted
1 apple, peeled and diced small

Directions:
Preheat oven to 350 degrees and grease muffin pan (12 large or 24 mini).
In a large bowl, combine dry ingredients (flour, baking soda, baking powder, salt, cinnamon and cardamom). In a separate bowl, whisk together the eggs, milk, oil and applesauce. Add wet ingredients to dry ingredients and stir to combine. Stir in diced apple.
Fill muffin tins 3/4 full. Bake at 350 for 30-40 minutes.

The good news is there are more options available now beyond conventional – organic, free range, cage free, pasture raised… but some of these terms are pretty loosely defined and can be interpreted all sorts of ways. When buying chicken, opt for organic or pasture raised. Organic means the chickens were given no antibiotics, no hormones and only organic feed, but it doesn’t necessarily tell you anything about the animals’ living conditions. Pasture raised means the birds spend their waking hours on pasture and are only housed at night or in severe weather conditions. They’re free to forage for grass, grub and crawlers — as nature intended — but their diet may also be supplemented with grain. Remember though, pasture-raised does not mean organic and vice versa.

Like all things, you get what you pay for and higher quality meats are more expensive – sometimes twice as much as conventional. Go for quality over quantity. This is the protein and fat that’s used to rebuild your muscles. It’s no place to be cheap. But if you’re eating meat three times a day, that can add up fast. The thought hurts my debit card… and colon. Eating that much meat can be extremely taxing on your digestive system, especially if not accompanied by lots of fiber-rich vegetables to keep things moving along, if you know what I mean.

With some planning though, you can actually save money and make up for the added cost of organic. Like my shopping math? But really, with a little economical thinking, you can get more for your money. For starters, try buying the whole bird. It’s seriously about the same price I used to pay for two organic chicken breasts. And you get a whole chicken. I wondered why no one had told me this before? And why had I only been eating chicken breast?? How blah.

What I once relied on Eatzi’s to feed me, I now make for myself. And holy chicken thighs! This is so much better. Cheaper. And healthier. I’ll buy a pasture-raised or organic whole chicken and either roast or boil it; then use the meat throughout the week, adding it to stir fried veggies, soups and salads. I use whatever herbs I have on  hand (or that came in the poultry herb mix) – rosemary, thyme, oregano, sage – for the outside seasoning. And on the inside, I stuff it with aromatics like onion, garlic and lemon. The end result is one tender, juicy, delicious whole chicken. Cut it up, remove the meat and have it ready to add to your favorite vegetable dishes.

If roasting a whole bird isn’t old-school domestic enough for you, wait till I tell you about what you can do with the bones… That’ll be another post. For now, I give you the best herb roasted chicken you will ever put in your mouth. Mmmmmm.

Whole Herb-Roasted Chicken

Ingredients

1 whole chicken
2 tbsp chopped fresh herbs (thyme, rosemary, oregano)
2 tsp salt
1 tsp pepper
2-3 tbsp extra-virgin olive oil
1/4 yellow onion
1-2 cloves garlic, smashed
1/2 lemon, halved

Directions:

Preheat oven to 425 degrees. Wash and dry chicken well and place in roasting pan. Combine chopped herbs, salt, pepper and olive oil and mix well. Stuff the inside of the chicken with onion, garlic and lemon. Rub the outside of the chicken with the herb mixture covering the top, bottom and all sides. Place roasting pan with chicken in oven and bake 45 min – 1 hour. Chicken is done when the crust is golden brown. Use a meat thermometer to check the internal temperature. When it’s done it should reach 180 degrees.

It’s been awhile since I first shared my obsession with green smoothies. And with the weather warming up and it being spring and all, I thought the topic was worth revisiting. Plus, I’ve picked up a few tricks and techniques along the way that you might find helpful as well. I’ll get to those in a bit…

First though, let me explain the concept for those of you who may not be familiar with this brilliant concoction. Dark leafy greens are probably the most underrated, misunderstood food on the planet. They just might be the healthiest thing you can put in your mouth — jam packed with vitamins, minerals, phytonutrients and oxygen. Yet on most dinner tables they are no where to be found. Veggies with leaves get a bad rap. I blame steamers. And restaurants that use kale strictly as a garnish. How could raw kale possibly compete with a quesadilla? Of course it’s going to be the only thing left on the plate. But kale and other dark leafy greens are actually quite tasty when prepared properly. And just adding one serving a day can have a dramatic effect on your health.

If you’re new to the whole eating things that are green thing, don’t fret. You don’t have to suffer through dinner plugging your nose to get that spinach down. Start by slowly sneaking dark leafys into a morning smoothie. It’s almost too easy and delicious to get your daily dose of vital nutrients. Sneaking vitamins into your body hasn’t been this fun since Flintstones chewables came out. But green smoothies are even better because it’s the real deal – real food, real nutrition. You know exactly what you’re getting. I don’t think the same could be said for those mini Freds and Barneys. All you taste here is pear and vanilla (or your fruit combo of choice). But you’re really getting so much more. Woo, what a way to start the day!

Tips and Tricks
I’ve found that the best way to really blend the greens into the smoothie is to do that step first. Tear up the leafy greens into bite-sized pieces and put them in the blender with whatever liquid you’re using. Blend until the greens are totally liquified and the milk has turned bright green (yum). Then add your fruit and/or any add-ins you might be using (nut butters, protein powders, flax, chia seeds, etc.) . For fruit, I always go with frozen first. You can either buy it that way or cut up fresh fruit and store it in the freezer. I’ll do this with bananas. Peel and slice them, then store in plastic baggies in the freezer.

Green Pear Smoothie

Ingredients:

1 cup almond milk
1 handful torn dark leafy greens (kale, spinach, swiss chard, etc.)
1/2 cup sliced pear (preferably frozen)
1 tbsp hemp protein powder
1 date, seeded
1/8 tsp vanilla extract or powder
pinch salt

Directions:

Pour almond milk into blender and add torn greens. Blend until liquified and bright green. Add hemp powder and blend again. Add the pear, date, vanilla and a pinch of salt. Blend until smooth, adding almond milk and/or ice as needed to get desired consistency.

Every now and then I enjoy a cocktail. Or two. OK, three. So needless to say the last few months of going non-alcoholic has been a bit of a challenge. No, I am not pregnant. Nor did I find Jesus. JC and I go way back and he doesn’t care that I love wine. I decided to give it up for now though as part of my own healing journey (I hate the way that sounds, but that’s just what it is… quite a journey). Now, where was I… oh yes, cocktails. I do miss them. Sitting at a bar sipping club soda on the rocks gets old pretty fast. But being Sober Sally has also made me realize a few things. Like that omigod-i-need-a-drink feeling can sometimes be satisfied with just a little creative mixology. My go-to is Pellegrino with some sort of twist – citrus, herbs, juice. Watch out Michael Martensen! Who says you need spirits and bitters to make a cool drink? Of course there are still those days when a glass of wine just sounds divine. What can I say, we all have our vices…

Sparkling Water + Mint + Lime

Ingredients:

sparkling water
mint leaves
1/2 a lime, juiced
ice cubes

Directions:

Squeeze juice from half a lime into an empty cocktail glass. Add mint leaves and muddle. Fill glass with sparkling water and add ice. Stir.

Just like dirt and clutter accumulate around the house, mucus, toxins and fat accumulate in the body. And every so often it’s necessary to do a little tidying up to keep the body clean and functioning properly. If not, the junk builds up and can lead to all sorts of health problems from allergies to serious disease.

Your body has everything it needs to properly cleanse itself from the inside out. It’s just matter of allowing it to do its thing. There are hundreds of different approaches out there to detoxing and cleansing. Which technique is the best? The one you’ll stick with. No matter which road you take though, there are a few “must-dos” that are essential for any good cleanse. Get the info in my guest post on Glass Heel today. Hop on over for my seven detox essentials.

I’ve never been much a fan of mayo (I was always more of a ketchup girl when it came to condiments), but boy do I love me some chicken salad just as much as the next girl. Who says chicken salad has to be made with mayo? This no-mayo chicken salad uses creamy avocado and tangy lemon juice to bring all the ingredients together.  Creamy, meaty, crunchy… it’s got all my requirements for a tasty chicken salad. And to top it off it’s full of healthy fats…

As a Matter of Fat
I’m not really one for labels and generally try to avoid labeling a food as “good” or “bad.” [That is unless we’re talking about anything that ends in “tos,” which is not food to begin with so the point would be moot.] Anyway, there was a time when people actually thought margarine fell into the “good” category. Knowing what we know now about processed “trans” fats, that’s crazy, right? Point being: Things change. We’re all learning as we go here in this ever evolving science of nutrition. So until we have all of the answers (which will probably never happen) I say the best expert to trust out there is none other than nature.

And nature sure out did herself with the avocado. A sort of freak of nature, the avocado is actually a fruit. And it’s the only fruit that is also a fat.

Fats are like the oil to the machine that is our body. Their oils lubricate our cells, inside and out. That’s why we say foods like avocados, olive oil and nuts are great for your skin. Their oils help to hydrate the skin from the inside out making it look supple and glowing. Fat is also critical to nutrient absorption. Without it most of the vitamins and minerals in our foods would go straight through us. In particular, avocados help our digestive tract more efficiently absorb nutrients. They’re a source of carotenoids, which help prevent free radical damage, and are considered to be an anti-inflammatory food (two more points for skin care). Avocados are also a good source of folate and have been linked with women’s health and fertility. How about this for a sign from nature: You know what else takes exactly nine months to develop? An avocado.

Add sliced avocado to your salad, mash it into a dip or mix it up with the other ingredients here for a totally different take on a classic that’s just as delicious and uber-healthy.

No-Mayo Chicken Salad

Ingredients:

• 1 avocado
• 2 chicken breasts
• 1/2 apple
• 1/4 cup raisins
• 1/2 cup walnuts, chopped
• 1/2 lemon
• salt and pepper

Directions:

Poach chicken breasts in a skillet with about 1/2 inch simmering water, about 4 min per side. When chicken is cooked through, remove from pan and shred. Smash avocado in a medium sized bowl, add chicken and mix. Add apple, walnuts and raisins. Squeeze half a lemon and mix. Add salt and pepper to taste. Serve on top of mixed greens.

You can even eat this while spring cleaning! Check out my Spring Clean Your Body program to reboot your body and get ready for spring.

1. My UGG boots
2. Using the excuse “It’s too cold” to do nothing but curl up and watch Bravo
3. Meals like this….

I’m coming to terms with the fact that this will likely be my last bite of butternut squash for awhile, which makes me a little sad. Is it weird to miss vegetables? Wait, don’t answer that… My husband on the other hand does not share my nostalgia for these peculiar-shaped roots. As the “chopper” of the household, he’d be happy if he never came head to head with one of these guys on the chopping block again. They sure are little boogers to get into, but man, it’s so worth it. That buttery flavor and heartiness make them the perfect healthy comfort food. Plus with their dye-your-skin-orange flesh they’re chock full of antioxidants to keep your immune system in tip-top shape, just when you need it the most.

Literally, all I did here is saute sliced red onion in a skillet. Add the squash. Then broth. Then kale. Then beans. Serve over quinoa and voila! You’ve got yourself a dinner that might make you miss b-squash too. It’s crazy healthy, and even crazier that it’s so delicious. I almost can’t believe it myself. Here’s the full recipe….

Butternut Squash with Kale and White Beans over Quinoa

Ingredients:

• 1 cup quinoa, uncooked
• 2 tbsp extra-virgin olive oil
• 1 small butternut squash. peeled and cut into cubes
• 1 bunch kale, torn into small pieces
• 1/2 red onion, cut into thin crescents
• 3/4 cup vegetable broth
• 1 can cannellini beans (or 2 cups cooked beans)

For the dressing (whisk all ingredients together to combine):

• 2 tbsp lemon juice
• 2 tbsp extra-virgin olive oil
• 1 small garlic clove, minced
• salt and pepper

Directions:

Rinse and drain quinoa well. Bring 2 cups of salted water to a boil and add quinoa. Reduce heat and simmer 15 minutes until all of the water is absorbed.

In a large skillet, heat olive oil over medium heat. Add onion and saute until translucent, about five minutes. Add squash and stir to coat with oil. Cook 7-10 minutes. When the edges of the squash begin to sear and stick to the pan, stir in the vegetable broth. Cover and simmer about 10 minutes. When the squash is soft, add kale and stir to combine. When the greens have reduced, add white beans and stir to combine.

Serve over quinoa; drizzle with lemon dressing.

And enjoy that last taste of winter.

As sad as I am to pack up my UGGs and say goodbye to b-squash, I’m just as excited to move on to spring. To help you get your body ready for the season, I’m offering a Spring Clean Your Body program. Now is the time we can all use a little spring cleaning — inside and out. Sessions can be done individually or with friends. For more information, click here.

It’s 6:30 p.m. and you’ve just barely survived Monday at the office. You’re hungry. You’re tired. And the last thing you want to do is stand over a stove like sweet little June up there (though she does look pretty darn cute in that apron). The reality is, most of us feel the frustration of the poor girl on the right. Look familiar? It’s a common predicament – you want to eat well, but you’re busy, life is hectic, and you don’t have the time to spend an hour, or two, in the kitchen (sorry, June). On top of that there’s the shopping, planning… oh, just the thought of it all can be enough to make a gal stress eat. Stop. Step away from the pizza delivery coupon…

What if preparing healthy dinners during the week didn’t have to eat up your whole evening, or be stressful and complicated? With a little bit of strategy and some prep work on the front end, you can pretty painlessly set yourself up for five nights of simple, nutritious and tasty meals that you can throw together in 20 minutes or less. This week I’m telling you how over on GlassHeel.com. Get a complete plan for the week with five nights of dinners, a shopping list with all you’ll need, and steps to help you cut down the prep work. Follow my guide and you’ll be set for a week of eating well, saving money and feeling accomplished in the kitchen – all without missing a beat on that busy schedule of yours.

Get  my five-night meal plan here.