Anika and Malia prepare a dish for the Thanksgiving Feast.

This soup is raw and vegan and really easy to make!  Enjoy!

Avocado Soup

• 1 tablespoon sunflower oil
• 2 avocado
• 1 cup fresh carrot juice (we used a store bought juice, found in the produce section at the grocery store.
• juice of 1 orange
• 1 cucumber
• 1 teaspoon ground cumin toasted
• 1 teaspoon ground coriander toasted
• 1 tablespoon soy sauce
• 2 tablespoons fennel leaves ( we used fennel seeds)
• 2 cups water
• 1 teaspoon maple syrup
• 1/2 cup shredded zucchini

Put all ingredients in a blender except the zucchini.  Blend until smooth.  Gently stir in the grated zucchini.  Season with salt and pepper before serving.

Putting all the ingredients for avocado soup in the blender

The entire class enjoying the meal they prepared together!

A great exercise for improving core strength and upper body strength while working on balance.

This one is harder than it looks!

I love combining a lot of different things in one exercise.  It makes your workout much more fun, effective and dynamic! Enjoy!

Filmed by Jillian Livingston   aspenreallife.com

Yours in Health, Lisa

Anika’s birthday party at Creative Sparks Art Studio

We are going to spend the holiday with my mom and later we will be dining at Chez Leavitt, the home of our dear friends, Rob and Erika, who are great cooks and fabulous hosts!

I wanted to share with you a few dishes that I am thinking of preparing……Perfect for Thanksgiving or any day.  Per the usual, I’m trying to keep my dishes on the tasty but healthy side.

Krisi’s Famous Cauliflower Bake

Anyone who has ever enjoyed one of Krisi’s meals will know to print this recipe immediately!  She doesn’t often share her secrets!

This recipe is a slightly modified version of Krisi’s Hungarian Cauliflower Bake.  The original recipe is rich and delish, and includes 1 cup sourcream mixed with 1 egg yolk.

Ingredients:

• 8 cups cauliflower, cut into florets
• 1 cup finely chopped kale
• 1/4 t. red pepper flakes
• 1/4 t. salt
• 1/8 t. freshly ground black pepper
• 3 T. olive oil
• 1/2 cup panko breadcrumbs
• 1/2 cup grated parmesan cheese
• 1/4 cup pine nuts
• Hungarian paprika, for garnishing

Lightly oil (or spray with a light mist of oil) a large casserole dish and set aside. Place the cauliflower florets in a steamer basket and steam for 5-6 minutes or until crisp tender. Transfer the cauliflower florets to the prepared pan and set aside. Add the finely chopped kale and mix.  For the traditional Hungarian version, mix in the sourcream/egg yolk mixture.

In a small bowl, whisk together the olive oil, bread crumbs, salt and pepper.  Saute the seasoned breadcrumbs, about 2-3 minutes. Remove the saute pan from the heat.  Sprinkle the mixture over the cauliflower, then sprinkle the parmesan cheese, pine nuts, red pepper flakes and the Hungarian paprika over the top of the breadcrumbs.

Bake at 400 degrees for 2o minutes or until the top of the casserole is golden brown.

Serves 6-8

Mandarin and Maple Spiced Quinoa

From Oh She Glows.

I tried this recipe last year and it was a hit with my family.  Vegan, vibrant, and super healthy!  Packed with the nutty goodness of quinoa, crunchy nuts, juicy fruit, and drizzled in a light dressing of warm maple and bright citrus.   AND…..it only takes about 20 minutes to make!  I find a lot of great vegan recipes on this website!   http://ohsheglows.com

Ingredients:

• 1 cup quinoa, uncooked
• 1 & 3/4 cup water
• 1/2 cup dried apricots, chopped
• 1/4 cup dried cranberries
• 1/3 cup toasted almonds
• 1 tbsp pure maple syrup
• 1 tbsp mandarin juice (I used from the can)
• 1/2 cup mandarin slices, from can or fresh
• 1-2 tbsp pecans, chopped & toasted
• 1/2 tbsp extra virgin olive oil
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4-1/2 tsp sea salt, to taste
• Cinnamon + maple syrup + sea salt, to garnish before serving

Add your quinoa, water, cinnamon, nutmeg, sea salt, and mandarin juice. Bring this mixture to a boil and then reduce to low and simmer for about 12-13 minutes. Now stir in your chopped dried apricots and cranberries. Cook on low, covered, for another 5 minutes. Stir in your oil, almonds, and maple syrup. Taste and adjust seasonings if necessary. Stir in the mandarin oranges very gently. Pour into a bowl and garnish with chopped pecans, a drizzle of maple syrup, cinnamon, and sea salt. Makes about 2.5-3 cups.

Shaved Fennel and Pomegranate Salad

I made this BEAUTIFUL salad to bring to a potluck last year.  The pomegranate seeds add a cheery color and make this simple dish very festive.

Salad

• 2 bags mache lettuce (In the photo above I used mixed greens, but the mache is much better)
• 1 avocado diced
• 1 bulb fennel VERY thinly sliced
• pomegranate seeds

Champagne Vinaigrette   Modified from Epicurious

• 1 shallot, finely chopped
• 2 tablespoons dijon Mustard
• 1/4 cup champagne vinegar
• 2 tablespoons fresh lemon juice
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra virgin olive oil

Let the shallot stand in the vinegar for 15-20 minutes.  Whisk together the mustard, vinegar, lemon juice, honey, salt, and pepper in a large bowl. Slowly whisk in the olive oil until the dressing is emulsified. Alternatively, you can combine all the ingredients in a blender or a food processor and puré until smooth.

Start with the right hand on the ball, the right foot on the floor, and the left leg extended straight back.   If you do yoga, you will recognize the warrior 3 pose

Using a 10-20 lb dumbbell, pull the left elbow straight up engaging the muscles of the upper middle back.  Keep your abdominal muscles tight, squeeze the left thigh and glute muscles,  toes pointed.  Resist the urge to drop the leg…..keep it straight and elevated.  Repeat 10-20 times per side.

Demonstrated by my client Andrea…….Her form is perfect!

My family loves this meal!

Ingredients

• 1 Tbsp. olive oil
• 1 medium yellow onion, small dice
• 4 medium garlic cloves, small dice
• 1/2 tsp. cinnamon
• Freshly ground black pepper (to taste)
• 1/2 pound butternut squash (about 1/2 of medium sized squash), large dice
• 1 large red potato, diced
• 2 cups low-sodium vegetable broth
• 2 cups cooked chickpeas, drained and rinsed
• 1 (14-ounce) can diced tomatoes, with juices
• Pinch of saffron threads (optional)
• Steamed whole wheat couscous, for serving
• Toasted slivered almonds, for garnish
• 1 tbls plain greek yogurt, for garnish

Directions:

1. Heat olive oil in a 3-4 quart dutch over or heavy-bottomed saucepan with a tight fitting lid over medium heat. When oil simmers, add onion, garlic, and cinnamon, and season with freshly ground pepper to taste. Cook, stirring oaccasionally, until spices are aromatic and oions are soft and translucent, about 5 mins.

2. Add squash and potatoes, season with freshly ground pepper, stir to coat, and cook until just tender, about 10-15 mins. Add broth, chickpeas, tomatoes, and their juices and saffron. bring mixture to a boil then reduce heat to low. Cover and simmer until squash is fork tender, about 10 mins.

3. Remove from heat and serve over couscous garnished with toasted almond and  yogurt.

My dear friend and yoga teacher, Julie G introduced me to this great site!

It’s called YogaGlo … online yoga classes! I have to admit, I was more than a little skeptical about the quality of classes that would be available on line, but I am really impressed with this website.  You can stream the classes on your computer or tv.  YogaGlo offers the perfect solution for busy moms that want to get a quick workout in, or practice meditation,  but don’t have the luxury of going out to a class.

I love that there are varied levels, styles, and teachers.  There is also an extensive library of guided meditations.  You can choose a 5 minute class or a 60 minute class.  It IS subscription-based … they charge $18/month, but they also offer a 15-day trial period to check the website out.

If  you are trying to figure out how to fit a yoga practice into your busy schedule, check YogaGlo out.

Unfortunately microwave popcorn is not the healthy snack that it should be!

You may have heard about the controversial use of diacetyl, a chemical ingredient used for the artificial butter flavor in microwave popcorn.  Diacetyl has been connected to a rare lung disease found in popcorn factory workers.  Many of the popcorn manufacturers removed the diacetyl from their microwave popcorn about 2 years ago, but there is still concern about the safety of the new butter flavors used in these products.

Recently there has been even more concern raised about the chemicals used to line the bag, specifically a substance called perfluorooctanoic acid (PFOA). PFOA builds up in the body over time, and has been linked to infertility, birth defects, and increased liver, testicular, and pancreatic cancer. Manufacturer’s have agreed to phase out the use of PFOA, but not until 2015.  Thanks.

Personally, I have fond memories of my mother making  popcorn on the stove top when I was growing up!

Check out this website for tips on making this delicious treat on the stove!

http://www.cookography.com/2007/stovetop-popcorn

Of course if you are like me and have burned a few pans making stove top popcorn you can try this recipe that I love for Homemade Microwave Popcorn from Chaos In The Kitchen. http://chaosinthekitchen.com/whats-for-dinner/

Air-Popped Popcorn in the Microwave
(makes about 5 cups for bag)

3 Tbsp popcorn kernels
1 paper bag
stapler or scotch tape, or just fold it over

1- add popcorn kernels to paper bag or glass bowl
2-fold, staple or tape bag closed; or cover glass bowl
3 – microwave the popcorn for up to 2 minutes (test this, microwaves vary)
4 – open bag, season popcorn and eat!

Tuna and Ginger Burgers

• 1 teaspoon wasabi powder
• 1 teaspoon dijon mustard
• 1 teaspoon water
• 1/2 teaspoon freshly ground pepper
• 1/2 teaspoon course salt
• 1 tablespoon peeled and finely minced ginger
• 1 tablespoon peanut oil  (I used sesame oil because I did not have any peanut)
• 1 pound highest quality tuna, cut into 1 inch pieces
• 2 tablespoons evo
• 3 shallots
• 4 sprouted grain or whole wheat buns.  ( I used oroweat sandwich thins)
• 3 shallots, peeled and thinly sliced
• 1/2 cup soy and sesame mayo (recipe follows)
• Arugula

Combine the wasabi, mustard and water in a small bowl.  Scrape into a food processor along with the pepper, salt, ginger,garlic, and peanut oil.  Pulse it all together to make a paste.  Add the tuna and pulse to combine – do not overprocess the tuna.  Form the mixture into 4 burgers and set in the refrigerator for at least one hour or overnight to let the flavors really settle in.

Heat the olive oil over medium heat in a skillet.   Add the shallots and saute for about 10 minutes, until the are soft and a little brown.   ( I burned mine the first time so watch carefully)

Preheat the grill.  Rub tuna burgers with a little peanut oil and grill for 2-3 minutes per side.  Grill the buns alongside the burgers.  Spread the buns with the mayo, pile on lots of shallots and arugula, tuck in the burger.

Makes 4 burgers

Soy and Sesame Mayo:  Whisk together the following ingredients

• 1/2 cup vegenaise.  (I used nayonaise)
• 2 teaspoons soy sauce
• 2 teaspoons toasted sesame seeds

This meal was delicious, light and perfect for a summer evening! Everyone really enjoyed it.  I would recommend purchasing Gweneth’s cookbook as everything I’ve made from it has been simple and delish.

I love combining strength , balance and core work all in one exercise!  Here is a killer squat exercise that works the legs and the core.  The trick with this exercise is to keep the arms very straight throughout the movement.  When the ball is lifted above the head, pull the biceps back firmly to your ears.  This will engage the important postural muscles of the upper middle back.  Use a 10-20 pound medicine ball.  This ball has handles that allows for an easy grip.

Filmed by Jillian Livingston   aspenreallife.com

Filmed at Phoenix Fitness, my favorite gym in Basalt.

Yours in Health, Lisa

Is there anything better than an ice-cold popsicle on a sweltering summer day? No need to wait for the icecream man to make a pass through your neighborhood. It is easy to make your own popsicles.

Here is how Anika made these beautiful treats pictured above.  Add the fruits and juice to the popsicle mold, or use any combination of fruits that your kids enjoy! I bought the molds for these popsicles years ago at City Market.  Similar molds are available through Amazon.com by Tovolo.  Add the juice.  It only takes a little bit of juice to fill in the mold.  Freeze for 6 hours or overnight.

Ingredients:

• Sliced Strawberries
• Blueberries
• Sliced Peaches
• Sliced Kiwi
• White Grape Juice

YUMMY!