Eating more of a plant based diet can be one of the most cleansing things you can do for you body, mind and spirit. I like to give my body a break from refined sugars, lean meats and the occasional glass of wine. I love incorporating raw foods and vegan dishes into my daily meal prep, because eating more whole foods gives me more energy and mental clarity. Hey, not mention I usually drop about 5-7 pounds. However, a raw diet or a vegan diet is not for everyone, especially long term, unless you have talked to a vegan wellness expert, professional nutritionist and/or your healthcare practitioner. My personal and professional opinion on the matter is, I never met anyone that didn’t benefit from eating more fruits, veggies and drinking clean water.
Now, this is a recipe I make often for my vegan clients and one I enjoy when I am cleansing my system. The key to raw cuisine is understanding how you can convert different raw food ingredients, into cooked food recipes you are familiar with. For instance, in raw cuisine, nuts can become a meat substitute, because of their texture and they are high in protein and good omega fatty acids. They can also become a flour base for “raw food” crust, cookies and cakes. The possibilities are endless. But just for now, let’s stick with making this recipe, by using nuts as a meat substitute. The recipe can be extremely versatile based on your flavor profiles. You can season the nuts with old bay and have more of cajun flavor or season them with Italian herbs and give them more of Italian flare. Use your imagination and see what you can discover. I like to serve this on a bed on greens, with a side salad and maybe a yummy carrot and pineapple juice. However you decide to serve it remember to alway Set the Table with Love. Enjoy.
“Raw Chick” Curry Stuffed Peppers
Raw Chick Pate’
1 cup almonds, dry
1 cup cashews, dry
1 cup sunflower seeds, dry
1/2 tsp sea salt
2 tsps turmeric
1 tsp paprika
1/2 tsp cumin powder
1/8 tsp garlic powder
1/8 tsp cayenne pepper
1 cup water
3 mini sweet peppers, cut in halves (I used red, yellow and orange)
1 red bell pepper, diced for garnish
chopped cilantro for garnish (optional)
Put nuts, seeds, and all the spices into a food processor and process
into a powder. Add water and process until the mixture is well
incorporated. You are looking for more of a chunky consistency than it
being totally smooth.
2. Cut the peppers into halves and stuff the Raw Chick Pate’ into each
pepper. Garnish with peppers, cilantro and a drizzle of extra virgin olive oil.
Makes 6 mini peppers
Excerpt From: Lisa Washington. “Set the Table with Love Farm to Table Cuisine.” Apple Books.
After Easter feast, my body needed to cleanse. A raw vegan diet is the best way for me to get rid of all the pies and cakes I indulged in and not to mention, my mac and cheese that’s made with six cheeses.
But a girl still needs a little something sweet in her life. My Carrot Cake Bites does the trick every-time. Now on my blog I do have this recipe, but the bites are shaped into balls. To make them square bites, you will need to pour the mixture into a square pan and gently smooth out, you want the bites to be about 1 -1 1/2 inches thick. Put them in the fridge for one hour or over night to firm up, cut them out into squares, top each one with dried coconut and Enjoy. These go well with a cup of cinnamon tea. Remember to always Set the Table with Love. 💕💕💕💕
1 cup gluten free rolled oats
1/2 cup sunflower seeds
1/2 shredded unsweetened coconut, set aside 2 tbsp for garnish
3/4 cup dried raisins
1 cup grated carrots, peeled
1 tsp maple syrup
1 tsp vanilla extract
1 tsp cinnamon
½ tsp nutmeg
¼ tsp cloves
¼ cup water or more if needed
Blend oats, sunflower seeds, 1/2 cup coconut in vitamix (food processor should work too) until you get a fine consistency like flour.
Add in dried raisins, pulse a few times to break them up then add carrots, maple syrup, vanilla and spices.
Slowly add in water. You looking for a consistency of nice slightly wet cookie dough,
4. Pour the mixture into a square pan and gently smooth out, you want the bites to be about 1 – 11/2 inches thick. Put them in the fridge for one hour or over night to firm up, cut them out into squares, top each one with dried shredded coconut
This is simple and super easy! But here’s the twist. You eat this soup for breakfast!! What?!! Yes, breakfast. Soup for breakfast has incredible health benefits.
Having soup in the am helps with better digestion and elimination. When we are cleansed from the inside , we have more energy and our immune system is able to function better. This will help us ward off all those yuckies that our kids lovingly bring home to us.
Here’s a few benefits:
1. They are quick and easy, especially when you are in a hurry. Pour it in a Yeti thermal and go.
2. They are loaded with lots of nutrients,. A super easy way to get what you need all at once.
3. They help with digestion, because of the high fiber content and the liquid from the broths, which also helps with elimination.
4. The options are endless. You will never get bored with soup.
5. You feel fuller longer, because they are nutritionally dense.
So, why not?
Here’s my go to:
2 tablespoons olive oil
1 teaspoon turmeric
1 teaspoon smoked paprika
1 teaspoon cumin
1 teaspoon ginger, powder
1/2 cup onions, peeled and chopped
1 teaspoon ginger, peeled and chopped
1 large garlic clove, peeled and chopped
1/2 teaspoon red pepper flakes, optional
2 sprigs of thyme, remove leaves to use in the soup
Sea salt and black pepper to taste
3 carrots, peeled and chopped
1 large zucchini, chopped
1 large yellow squash, chopped
1 1/2 cup cauliflower florets
1 /2 cup red bell pepper, chopped
1 cup kale, finely chopped, fresh or frozen
32 fl oz. Vegetable or Chicken Broth
In a medium pot or Dutch oven add the olive oil over medium heat. Next add all your spices, stir and cook the spices for 15 seconds. Add the aromatics and sea salt and pepper, ginger, garlic, onions, red pepper flakes and thyme leaves , stir and cook for 1 minutes. Add the vegetables except the kale, Stir and cook for 5 -7 minutes, until the pot starts to get brown pieces at the bottom. Add the broth, stir and taste. Adjust seasonings, add more of the previous seasoning, to taste , plus add more salt or pepper, if needed. Turn up the heat and bring everything to a boil. Then turn the heat down to medium and allow to cook for 20 minutes, until the carrots and cauliflower are soft, but still has some crunch. Add chopped kale and cook for another 3-5 minutes. Serve immediately.
I adore beets. They are loaded with lots fiber, vitamin C and they help with inflammation in the body, which mean they are good for you, but they also taste amazing. I love to add beets to my salads, smoothies, and they are awesome sautéed, roasted or just raw.
Today I was craving a salad, but not the lettuce type. I looked in my fridge and remembered, I bought diced beets already marinated from my favorite beet company, Love Beets ! They made this salad easy to make, because everything is seasoned and ready to assemble. I just had to slice the red beets.
I wanted this to look a bit fancy, so I used one of my metal rounds to assemble the dish, but you can easily, slice your beets, top with the pesto and drizzle some of your orange vinaigrette on top and toss. However you decide to do it, just remember to Set the Table with Love.
1 pack of Love Beets diced marinated golden beets
1 pack of Love Beets marinated red beets thinly sliced
For the Parsley walnut pesto:
1 cup shelled walnuts, about 3 1/2 ounces
2 cups chopped parsley, about 1 bunch
1/2 cup grated pecorino or parmesan cheese or if vegan nutritional yeast
3 garlic cloves, roughly chopped
1/2 teaspoon salt
1/2 cup olive oil
1. Put the walnuts, parsley, cheese, garlic, and salt in a food processor and pulse for a few seconds to combine. Scrape down the sides of the bowl, then pulse again.
2. Drizzle in the olive oil while the machine is running just long enough to incorporate the oil, about 20-30 seconds.
1/4 cup freshly squeezed orange juice
2 tablespoons apple cider vinegar
1 tablespoon Dijon-style prepared mustard
2 teaspoons honey
1/8 teaspoon cracked black pepper
Pinch of salt
In a small jar with a tight-fitting cover, combine the orange juice, vinegar, mustard, honey and pepper. Cover and shake well until combined. To store, refrigerate for up to 1 week. Shake well before serving.
Place your metal round on a pretty plate. Inside the round, layer the thinly sliced red beets, then top with the diced beets, stacking them on top of the red beets slices, until you have no space left. Add some pesto, then start the process over, until you end with a layer of pesto on top of the golden beets. Place on fridge to set for 30 minutes. Gently remove the metal round and drizzle with the vinaigrette and serve immediately. 💕
Getting kids eat fruit and vegetables can sometimes be a bit challenging, but I believe these two dipping recipes will have them coming back for more. Keeping it simple and getting your little ones involved is the key. Whenever I pick up my grandkids the first thing that they ask me is, Gigi what are we making today? The second question is, Gigi what can I do to help? I noticed raising my boys, whatever they were a part of baking or cooking they would eat it all up.
This recipe is simple and will not take lots of time. You start with a skewer and their favorite fruit, cut up the fruit into bite sizes pieces, potatoes but big enough to place on the skewer. Allow them to pick which piece goes first. You can even talk about the health benefits of the fruit or where bananas truly come from. Now the dipping sauces:
Open up a container of plain yogurt. Chop up pieces of their favorite fruit. Add the fruit and yogurt in a bowl, drizzle with honey or maple syrup and a pinch of cinnamon. Stir and let the kids spoon some over their fruit skewer.
Next the chocolate sauce, this can be done two ways, first the non dairy recipe:
4 oz. semi sweet chocolate bark
1/2 cup heavy cream
1 Chop the chocolate and add it to a large heatproof bowl. Set aside.
2 Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.
3 Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.
4 Allow to cool for about 10 minutes before using as your dipping sauce.
Non Dairy Chocolate Sauce
1/4 cup of coconut oil, melted
1/2 cup of non dairy milk (I used vanilla almond milk)
1/2 cup of maple syrup
1/2 cup of good quality cocoa powder
1. In a small saucepan, combine the coconut oil, milk, and maple syrup. Stir and bring to a very gentle simmer.
2. Slowly whisk in the cocoa powder and continue to cook on a low simmer for about 3 minutes. Remove from heat.
3. Let cool, pour into a bowl and let the dipping commence. You can store in an airtight container in the fridge for up to a few weeks.
Chocolate Sauce ( Ganache)
8 ounces chopped dark chocolate
1 cup heavy cream
1. Chop the chocolate and add it to a large heatproof bowl. Set aside.
2. Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.
3. Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.
4. Allow to cool for about 10 minutes before using it to dip for it drizzle over your skewer.
Today I had the opportunity to do a television segment for Fox 5 Good Day Atlanta, because back to school is upon us and we want to give our kids a healthy start to the new school year. Well, I got you covered. Try out some of these recipes with your kids and see how going back school can be a fun and tasty experience for the whole family.
Here’s a few tips to get your kids into eating healthy:
1. Show the new ways to eat fruit and veggies: peanut butter on celery, hummus and red pepper slices, coconut milk with berries popsicle sticks
2. Get them involved in the process. Let them come up with healthy recipes ideas that incorporates more veggies .
3. Plant a garden.
4. Let them explore new fruits and veggies once a week. They don’t have to love it, just be open to trying new things.
5. Make eating healthy fun and not a chore. They are exploring and getting to know how to make good eating choices. So keep light.
How can you take 4 prepackaged vegetable skewers and make several meals?
What I love about using the skewers is they have all my favorite veggies, big plump portobello mushrooms, crunch red bell peppers, zucchini, yellow squash and red onions. The first day I marinated them in a balsamic glaze with olive oil and herbs and paired it with a red quinoa vegan tabbouleh. The next day I took the two of the vegetables skewers and took off the vegetables and sautéed them in olive oil, herbs, sea salt and cracked black pepper. I put the veggies in a bowl, add kalamata olives, sundried tomatoes, banana peppers and chickpeas. I added a little olive oil, balsamic glaze and toss. I chopped some fresh parsley over top and you have your second skewer meal. I took the last one and made a simple stir fry with eggs.
Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol 😂
He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.
“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”
Well before we get to that, let’s look at Why Carbohydrates are good for us:
Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.
According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD
If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.
If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD
If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.
Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?
Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.
Popcorn instead of chips, is the big one for all of us:
The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. 🍮 . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.
So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.
This salad is so beautiful, simple and delicious. I love avocados. They are loaded with so much good stuff, like omega fatty acids. Avocado also helps improve digestion and they are wonderful for your heart. I love making this salad in the summer, but it’s also delicious in the winter time as well, because I saute the green beans and sweet peas and toss them with arugula, spices and olive oil and lemon juice. I love to also add salmon to add more good omega fatty acids and protein. If you are vegan, add walnut or pistachios. The possibilities are endless, you can also add chard, kale, even brussels sprouts would be a wonderful green option. Oh and don’t forget to Set the Table with Love.
1 tbsp olive oil
1/4 cup onions, diced
2 garlic cloves, peeled and minced
1 cup green beans, fresh or frozen
1 cup sweet peas, frozen
Avocado, halved and peeled
olive oil, sea salt, Montreal steak seasonings, lemon juice
In a saucepan on medium heat, add the olive oil and onions, saute the onions for about 1 – 2 minutes, then add your garlic, cook for another minute. Add your beans and cook for about 3-4 minutes until slightly tender, you still want them to have a crunch. Add your sweet peas, season with sea salt and cracked black pepper to taste. Remove from heat once the sweet peas are warmed through.
In a nice serving bowl, add you arugula, sweet peas, green beans, toss gently with a bit of olive oil and a squeeze of lemon juice. Cut an avocado in half and peel. Take half of the avocado and add it to the top of the green mixture, drizzle with more olive oil and lemon juice and season generously with Montreal Steak Seasoning or a medley of cracked peppercorns. I love to also add basil leaves or mint to this salad to give it some freshness. Enjoy with some crusty bread or yummy multi grain crackers.
Here’s another recipe that may wow your Valentine’s Day date. 💕It’s so simple, easy, delicious and healthy. I love taking traditional recipes like a spring roll adding non traditional ingredients and allowing my guests to experience something in familiar in a new way. This will make appetizer, before dinner or add some wonderful cheeses, nuts,dried fruit and you got a beautifully unique anti pasti platter, pair it with your favorite wines and dinner is served. Psst… throw in some really good chocolates and this Valentine’s Day will be talked about for awhile. The truth is whatever you decide to do, just make sure you Set the Table with Love. NOTE: The pictures below show a wok fried version of this recipe, but I did give you an option to back them. Ingredients:1 tbsp olive oil 1/4 cup onions 1/2 cup red bell pepper1/2 cup sundried tomatoes 1 medium garlic clove, minced 1/2 cup frozen spinach, thawed and pat dry to remove excess water1/2 cup chanterelle or baby portobello mushrooms,choppedFreshly ground black pepper and sea salt to tasteRice Papers To help hold them together:1/2 tbsp cornstarch 1 tbsp water Basil oil for dipping 2 cup of basil 1 cup olive oilSea salt to taste Directions: Preheat your oven to 425.In a sauté pan on medium heat add the olive oil. Add onions, peppers and garlic and sauté for about minutes or two until onions are a bit transparent. Add the remaining ingredients, seasoning to taste. Cook for about 2-3 minutes, until everything is heated through. Remember you will be baking these as well. Remove from stove and set aside. Prepare your rice paper for baking: 1 Place a single wrapper on a wet kitchen towel (cover the remaining wrappers with another kitchen towel so that they don’t dry). Arrange the wrapper in a diamond shape, place a bit of ingredients at the bottom. Stop when you reach half way, fold the right and left corner in so that the roll looks like an open envelope. Brush a bit of cornstarch mixture on the final corner and finish rolling. Place under a damp kitchen towel while you roll the rest. 2 Brush the rolls with a small amount of vegetable oil and place on a baking tray lined with a piece of baking parchment. 3 Bake for about 15 minutes on one side, then flip and bake for another 10-15 minutes on the other side, until the rolls are golden brown. Remove from the oven and enjoy with the basil oil or your favorite sauce.
Preparing Rice Paper wraps for deep frying. Use the same rolling process as you would for baking adding the ingredients in the rice paper and rolling according to previous instructions:To start the process of deep frying, all you need is a nice big wok or saucepan, a ladle or a pair of tongs and some oil.
Heat up a cup of oil on low heat in a wok or big sauce pan. When the oil starts to lightly smoke, it is ready for frying.
Using a ladle or a pair of tongs, gently immerse a spring roll into the hot oil. Be very gentle so that the oil does not splash on you.
After half a minute, turn the spring roll over gently. Fry for another half a minute, then put it to the side of the wok and let it continue frying. You need to do this before putting the next spring roll into the oil as the spring rolls may stick to each other before both sides have been fried for half a minute.
Fry the spring rolls until they are golden brown and crispy.
Remove from oil and place ice on a paper towel, to remove and excess oil and enjoy!
For basil oil: Add all ingredients in a blender and lightly pulse, until well blended, add more oil if you like a nice thin basil oil. Continue to 5 of 6 below.
Valentine’s Day is all about making that special someone in your life feel appreciated and loved. My favorite way of expressing my love is through food. However, not everyone wants to be in the kitchen cooking up a five course meal all day.
No worries I have a beautiful salad you can prepare in under 20 minutes and your love will be very impressed. This recipe uses peaches , but you can easily substitute them for pears. You can have this salad as a main course or serve along side a piece of grilled salmon.
No matter how you decide to serve it, remember to always Set the Table with Love.💕💕💕
Arugula Salad with Sautéed Peaches, Honey Harissa Almonds, Fresh Burrata topped with Organic Waikiki Honey
Add enough arugula on to a beautiful serving dish, set aside.
Add oil to a sauté pan on medium heat. Once heated add sliced peaches, drizzle 1 tbsp of the honey over them and stir until they are coated with the honey and a pinch of sea salt . Sauté for 2 minutes, remove from heat and set aside. Using the same pan on medium heat, add your almonds, the rest of the honey, harissa and sea salt to the pan and stir constantly, until the almonds are covered completely, about a minute. Remove from heat, turn off the heat and remove the pan from the stove. Take your Burrata and put it in the middle of your bed of arugula, open it up with a knife gently in the middle, to expose the curd, add the Organic Waikiki Honey in the middle of opened Burrata. Next add the peaches on top of the bed of arugula, then add the almonds all around, creating a beautiful salad, drizzle the entire salad with olive oil and balsamic glaze.
I am a beet lover, yes I love love beets!! I am about to share a secret with you. Are you ready….here it is, this salad will make you one too. 😆. It’s so simple and the flavors just love each other. Beets, pistachios, mint, orange and a balsamic glaze, just says, Family.
I love to make this salad when I have a busy day and I just don’t have time to think lunch through. I usually have beets on hand and some sort of leafy green. You can also do lentils, instead of couscous or add an egg or piece of salmon. I even like changing up the dressing and just squeezing some lemon juice over it with some good extra virgin olive oil. My thing is this, eating healthy doesn’t have to be complicated. Keep it simple and delicious.
Oh yes, always Set the Table with Love.
1/2 cup cooked Israeli couscous
1 cup micro-greens
2 cooked medium beets, quartered
1/2 cup pistachios, chopped
1/2 cup red onion, thinly sliced
1 tablespoon of mint leaves, roughly choppedFor the Dressing Simple: Once you assemble the salad squeeze the juice of a medium orange over it, drizzle with some balsamic glaze and a little extra virgin olive and lots of cracked black pepper.
Cook the couscous according to package instructions, put to the side, to cool. You want it to cool, so the micro greens do not wilt. Once the couscous is cool, take out a 1/2 cup or more based on your preference and it to a salad bowl, add the rest of the ingredients. Add the dressing ingredients on top and gently toss. Enjoy.
Today on my Facebook Live post I talked about something I love sharing with my clients. Most of them have super busy schedules, but want to incorporate a healthier lifestyle and perhaps lose a few pounds, but do not need all the fuss. I like to call this my S3 plan, Smoothies, Salads and Soups, we also do a +1 for those who like to incorporate fresh green juices.
The plan is pretty simple and just takes a little creativity and prep work on your part, but I am going to get you started. So what’s the plan? Here’s the deal on S3. It’s smoothies in the morning, that consist of fruits such as, cherries, blueberries, blackberries, raspberries, apples, peaches,oranges, papaya, melons,guava and kiwi. These fruits can be added to your smoothie. I like using unsweetened non dairy milk as my liquid. Remember S3 is a gentle cleansing plan, so dairy is not included. I do suggest if you must have dairy, use yogurt. You can also add to your smoothie, nuts such as almonds, cashews, walnuts, and pistachios. This will add more protein to your smoothies. I also like to add a vegan protein mix, that’s low in sugar and carbohydrates. Get creativity! Try out new fruit and nut combinations, it’s easy, just throw it all in your blender and go for it.
For the salad: When we think of salads we think, lettuce, tomatoes and cold vegetables with yucky carrots stripes that are dry and just unappealing. You can make a salad without lettuces, but if you do use greens, make sure they are leafy greens, like kale, swiss chard, butter and bib lettuces, romaine lettuce, add different type of spinaches. But a salad can be sautéed vegetables, with some chickpeas added, some fresh herbs and dried cranberries or golden raisins. In the S3 plan, I make all kinds of vegetable salads, french lentil salads and green salads as well. The point here is to use as many vegetables you enjoy, cooked or raw and make your own vinaigrettes or buy a really good healthy one. That’s the key here, use vinaigrettes on your salads, instead of heavy creamy dressings.
SIMPLE VINAGRETTE RECIPE:
You can be so creative with vinaigrettes, add chopped strawberries, finely chopped blueberries and blackberries, if you like and there you have a fruit vinaigrettes.
1 small shallot, minced (about 2 tablespoons)
1 small clove garlic, minced (about 1/2 teaspoon)
2 teaspoons organic honey
3 tablespoons white wine vinegar or apple cider vinegar or balsamic vinegar
1 tablespoon water
3/4 cup extra-virgin olive oil
sea salt and freshly ground black pepper
Combine shallot, garlic, honey, vinegar, and water in a large bowl and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Alternatively, place all ingredients in a tightly sealing jar, seal, and shake vigorously until emulsified. Season to taste with salt and pepper. Vinaigrette will keep in the refrigerator for up to 2 weeks.
Now for the soups, here you have a world of possibilities just as with the smoothies and the salads. The catch here is to only make broth based soups, lots of broth, this will add in elimination. Today I made a french lentil and porcini mushroom soup, it was brothy and earthy and just plan delicious. All of the carrots, onions, garlic and celery helped give me a good fiber based. When you are making your soups you want to pack them out with lots of herbs, dry and fresh, seasonings, such as turmeric, cayenne pepper, garlic, cumin, coriander, ginger,smoked paprika, chipotle and red chili peppers. All of these are anti inflammatory spices.
Here on S3 you can eat all the Smoothies, Salads and Soups you want. When you need to snack, make sure to have nuts, seeds, and vegetable and fruit handy. I would suggest the ones I listed above under what fruits are good for a S3 smoothie. You can do this plan for 3 days, 3 weeks or even 3 months. Your basically eating a vegetarian diet. I like to add eggs to make soup, a poached or boil egg gives me that extra protein I may need. You can also add eggs to your salad. If you need to eat something more than vegetarian, I would suggest fish, such as trout, salmon or mackerel. Here’s the deal, keep it simple and it will not be complicated.
How are we feeling about S3? It’s super simple and easy, it can be done.
Let’s talk about what you want to avoid during S3: Whatever time period you have decided to do this plan you want to cut back or all together avoid, processed sugar, alcohol, caffeine, red meats, high fat foods, such as chips, pastries, etc. You want to consume plenty of water, that includes, green tea, coconut water, that is just pure coconut water and you can juice your
BELOW THIS RECIPE IS MORE S3 RECIPES YOU CAN TRY.
French Lentil and Porcini Mushroom Soup
1/4 ounce dried porcini mushrooms
1 cups boiling water to re-hydrate them (save liquid for soup)
3 tbs good cooking extra virgin olive oil
2 small carrots, chopped
2 small celery stalks, cleansed and chopped
1 small onion, peeled and roughly chopped onion
1 cups French lentils or any lentils you prefer
4 cups good low sodium vegetable stock
fresh thyme, about 1 tbs, minced
sea salt and ground cracked pepper to taste
Re-hydrate the mushrooms in boiling water, cover with plastic wrap and let sit 30 minutes.
In a heavy bottom soup pot over medium heat and olive oil, then add our vegetables, MAKE SURE TO CUT THE VEGETABLES THE SAME SIZE and season with salt and pepper and add a sprig of thyme.
Cook stirring often for 15 minutes or until vegetables start to caramelizE, YOU WANT JUST COLOR, NOT BURNT VEGETABLES, :)!
Add lentils, vegetable stock, mushroom liquid, broth then bring to boil, then turn down to simmer.
Cook until lentils are just tender.
Serve immediately, I like to drizzle a few drops of extra virgin olive over the soup.
A FEW RECIPES YOU CAN TRY. ENJOY AND REMEMBER TO SET THE TABLE WITH LOVE
Raw Double Cacao Smoothie with Go Raw Super Raw Chocolate Shavings
Brussels sprouts can be one of those, either you love them or you hate them. The truth is if they are done right you might just fall in love with these little sprouts that remind you of mini cabbages.
Actually brussels sprouts are in the cruciferous family such as cabbages and cauliflower. They hold a big punch in nutrition as well. In fact, many studies have shown that cruciferous vegetables such as arugula, broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale are rich in sulforaphane – one of the primary phytochemicals (protective compounds found in plants) that helps prevent cancer.
Recent studies from the Linus Pauling Institute, which was supported by the National Cancer Institute, suggest that sulforaphane can selectively target and kill cancer cells while leaving normal cells healthy and unaffected.
Here are two more reasons why you should incorporate brussels sprouts into your diet:
• They lower cholesterol ~ brussels sprouts have bile acid binding properties, meaning they stick to cholesterol and help guide it out of the digestive system, so it’s not absorbed in the blood steam.
• They help reduce Inflammation ~ brussels sprouts are high in antioxidants, which protect cells from free radical damage and help reduce inflammation in the body. Inflammation in the body is a leading cause for most degenerative diseases and aging. I really believe you should enjoy your food and eat as many healing ingredients as possible. I hope you enjoy this recipe and remember to always Set the Table with Love.
Brussels Sprouts and Avocado Salad
1 teaspoon finely grated lemon zest, plus 1 1/2 tablespoon lemon juice 1/2 teaspoon Dijon mustard 3 tablespoons extra virgin olive oil Sea salt and freshly ground pepper, to taste 1 pound brussels sprouts, cleaned, trimmed and leaves separated 2-tablespoons raw walnuts 1 avocado, halved, pitted, peeled, and cubed 2 tablespoons cranberries, for garnish.
Instructions: Whisk together lemon zest and juice and mustard in a bowl. Add oil in slow nice and steady streams, whisking until emulsified. Next, season with salt and pepper. Clean the brussels sprouts and cut off the bottoms. Cut the brussels sprouts in halves and pull the leaves apart. Add the leaves, cut halves and walnuts into the dressing bowl. Toss the brussels sprout leaves and walnuts. Gently stir in avocado cubes, cranberries and season with salt and pepper, and serve immediately.
When I competed on Food Network’s All Star Academy season 2, I was blessed to be mentored by Iron Chef and Food Network guru, Alex Guarnaschelli. She looked at me and my teammate Lee Abbot and said, “You will never look at cooking the same,ever again.” She was right. Competing on Food Network’s All Star Academy, was probably one of the hardest things I have ever done in my life. It’s not just television folks, it’s an experience you will never forget. It challenged me to my very soul, not only in front of the cameras, but also behind the scenes. In such competitions, 12 hours of filming, elimination challenges, television politics and illness, you discover a part of you, you never knew. I have to say, I am so grateful for my time on the show. The experience is still revealing more of who I am and what I am capable of. You may say, Lisa, it was just a game show, maybe, but life is how you digest it, how you take it in and savior all of it’s flavors, like a wonderful dish executed with skill, patience and lots of care. This is experience was one of the best I have ever consumed.
The dish I would like to share with you today reminded me of my time on the show. I got a chance to cook also with Chef Curtis Stone, he is incredibly brilliant chef, that takes his craft very seriously. Chef Stone inspired me with his precision and attention to every single detail. Chef’s food reminded me of art, fashion, symphony, culture expressed on a plate. Chef Guarnaschelli mentoring and food is full of soul, spirit, it’s holistic, she hits you with texture, flavor, aromas, emotions, she brings you HOME.
I made today two salads, from produce I got from the Farm and from my local grocery store. The salad is made with all the same ingredients, not one is missing no matter how different they may look. When I made these dishes, I wasn’t thinking of my experience on Food Network, I was just creating, but as Chef Guarnaschelli said, You will never look at cooking the same, ever again. She was right. Thanks Chefs for the inspiration that sometimes comes out unconsciously. It’s in me now. 🙂
Toasted Pearl Barley Salad ( two ways)
This salad is necessarily not a recipe. It using your favorite vegetables and displaying them from your cooking perspective. Here is what I used.
For the Rustic Salad and Salad of Art
Using a mandolin, slice up squash, radish, red cabbages, set a side
Cut up campari tomatoes in quarter for the rustic salad, for the artistic one, thinly slice of the bottoms, not exposing the inside, scoop out the top and some of the inside of the tomato, set a side.
Cut up 1 shallot, peel and slice horizontally, keep two of the ends where the circles are intact, the remainder will be used to toast in the rustic salad.
This is all about creativity, so follow my instruction or go wild with your imagination.
Here’s the instructions you need to follow:
Toasted Pearl Barley with Ras El Hanout season walnuts and vegetables with a fried egg
( a mouth full) 🙂
Toasted Pearl Barley
1 cup pearl barley
1 tsp olive oil
2 cups organic vegetable broth, low sodium
sea salt and black pepper to taste
1/2 cup green cauliflower florets, small pieces
1/2 cup green sweet peas
1/2 cup sliced red bell peppers
1/2 cup sliced onions
1/2 cup walnuts
1 tbsp olive oil
1 1/2 tbsp ras el hanout
sea salt to taste
Cook pearl barley as instructed. Once cook set a side. In a sauté pan add the oil, the peppers, onions, and pinch of the salt, cook until tender remove. Add the cauliflower, pinch of salt, cook for 1-2 minutes, you want it to stay crunchy. Remove and add to the peppers and onions. Add the walnuts and the ras el hanout and a pinch of salt. Cook the walnuts and seasonings for about a minute, you are just warming up the walnuts and bringing out the flavors of the ras el hanout. Add all the ingredients into the toasted pearl barley, season with more ras el hanout and sea salt, to taste.
For the Rustic Salad:
Add the toasted pearl barley to a plate and toast in your favorite veggies, remember to leave some of the vegetables on the side to create your Salad of Art. You will need 3 medium squash slices, 6 small pieces of the squash slices, 6 small radish slices, 3 pieces of the red cabbage, Drizzle with the Basil and Garlic oil, recipe below:
Basil and Garlic Oil:
2 cups of packed basil leaves
½ cup – 1 cup of olive oil, adjust based on the thickness level you prefer
1 garlic clove
Salt to taste
Place the basil, olive oil, garlic, mini-food processor, mix until you have smooth sauce. Taste and add additional salt if needed.
Salad of Art:
On a beautiful white plate, add 3 pearls of basil oil on the plate, take 3 of your mandolin cut squash and add it on top of the basil oil pearls. Stuff your campari tomatoes with some of the toasted pearl barley mixture, add one pea on top of the each stuffed tomato. Add a piece of the red cabbage inside of the stuffed tomato, allowing it to stand up like a flag. Add the radishes on the outside of the tomatoes with a dollop of the basil and garlic oil and add the small squash slices onto that. Add the pieces of the green cauliflower artistically onto the plate with the slices of shallots.
Be creative, squash all that I have written and honey do your on thing. LOL.