The foodie movement  has blossomed and is in full swing on the west coast. I can throw a stone and hit a cafe serving SOUL (seasonal, organic, unrefined, local) food. You don’t even have to go to a high end spot to be served SOUL food. I’d say that NY is sprinting to catch up, The movment is newer, but the enthusiasm is there. All over Brooklyn and in parts of Manhattan the SOUL food movement can be seen blooming. Restaurants are using produce, meat, and dairy from local farms, and the Brooklyn Flea seemed to be exploding with local food vendors. There are more coops and buyers clubs popping up in every neighborhood of Brooklyn along with rooftop and backyard gardens.

Many people ask me (from both coasts) why I would leave the bounty of California for the more stark NY. It seems I was in foodie heaven with my 4o farmers markets and unlimited supply of SOUL food. Yes, this is a valid point, BUT I came here to be part of this growing movement. My mission is to educate and inspire people to make healthier choices for themselves and their families. People in NY are starting to make the connection, but there is still quite a ways to go. I lived in a beautiful bubble, but I felt it was my time to really go and make a difference where my knowledge is really needed. I already miss my world being saturated with green between the nature and non stop veggies. Still, I know I made the right choice. There is a genuine excitement that comes when a movement is fresh.

As part of my ongoing mission, I will be offering a variety of classes and workshops. The first one will be Monday April 25th, Spring into Health, All Year Round. We will talk about going beyond the usual spring cleanse. I am a supporter of spring cleansing, but then what? Many people go back to all of their toxic habits. Learn how to reduce your toxic load every day of the year! Other upcoming talks: Junk Food Vegetarians and Kicking Sugar Addiction.

May 14, 2011 is the New Understanding, a wellness street fair in Brooklyn. I’ll  have a table and will be giving a half an hour talk on, yep you guessed it, GLUTEN!

Check out my radio debut on the Hot Grease program on the Heritage Radio Network. I covered some foodie headlines and we talked about  my blog and my move. I should mention that this adorable radio station is part of a sustainable restaurant called Roberta’s. It’s inside two shipping containers and they use produce from their garden!

In the spirit of spring, enjoy this recipe for sauteed dandelion greens. Bitter is the taste of spring as it activates the liver and gall bladder. Dandelion is indeed a bitter green, but it can be quite delicious when balanced with other flavors.

sho’s yummy dandelion greens

2 cups fresh dandelion greens

1 cup spring onions

3-4 stalks spring (green) garlic

1.5 tbsp extra virgin coconut oil

Himayalan salt and fresh ground pepper, to taste

optional:fresh spring herbs

directions: heat coconut oil on low-medium heat in cast iron or stainless steel pan. Next, add onions  and garlic, sautee for about 5 minutes, stirring frequently. When onions and garlic are soft, add greens, stir, and then cover. In about 1-2 minutes the greens will wilt, this means that they are ready to eat.

enjoy!

Comments and questions welcome via the comments. For further information, my email is kale@nutritionevolution.net

spring cleanse goodies

Many people turn to popular programs such as the Master Cleanse for their detoxification needs. This is a fast and is not a good idea for everyone, especially those who have blood sugar imbalances. If you are hypoglycemic (even borderline) or diabetic, then ingesting only simple sugars for many days can be dangerous. Another concern is for those with heavy metal toxicity (having mercury fillings increases this likelihood). Liquid fasts stir up the toxins quickly, so if someone is already highly toxic then they could become very ill. Some level of discomfort such as headaches, flu-like symptoms, and light-headedness are typical while fasting. If these symptoms persist for several days, or you feel very dizzy or confused, it is a good idea to pull back on the fast, and eat!

There are gentle yet effective ways to do your inner spring cleaning. An ideal detox program will consist of organic whole foods, herbs, amino acids, vitamins, and minerals. There are many 1-4 week cleanse kits available at your local health food store. Some are very healing, while others are too harsh. You can also put your own cleanse together. Look for a product with liver, kidney, gall bladder, and blood purifying herbs such as milk thistle, dandelion, burdock, black radish, licorice root, yellow dock, turmeric, and parsley leaf. The amino acids methionine and N-acetyl cysteine, along with the antioxidant alpha lipoic acid, support the liver detoxification process. Fiber plays a crucial role while cleansing because it binds to the toxins and ensures their removal from the body. Look for a powder with a blend of soluble and insoluble fiber. Here are two excellent products: Gaia Herbs’ Rejuve Powder and Clary Sage Organics’ Fig Fruit Fiber.

What about the diet? Eliminating toxins can also remove beneficial nutrients. Therefore, it is important to eat food that is packed with nourishment for the body so that it does not become depleted. Stick to organic veggies, fruit, chicken, lamb, soaked beans, nuts, seeds, yogurt, and gluten-free whole grains (quinoa, brown/red/black rice, millet, and buckwheat). Due to high levels of mercury, limit fish consumption while on a cleanse. Herbal teas and potassium broth (recipe below) are packed with nourishing compounds. Fresh vegetable juice and green super-food powders with spirulina, chlorella, antioxidants, and herbs, are cleansing and energizing.

Ingredients to eliminate: sugar, gluten (wheat, barley, rye, spelt, and kamut), caffeine, alcohol, deep fried anything, and processed foods. These refined foods usually contain preservatives and additives for flavor and shelf life extension and have been stripped of nutrients such as fiber and minerals.

Once your cleanse is finished, don’t reintroduce the toxic foods and substances that caused the bloating, weight gain, and fatigue that made you want to detox in the first place. Maintain your newfound spring lightness through all the coming seasons!

Potassium Broth

8 carrots, scrubbed with skins on

6 celery stalks

1 bunch fresh parsley

1 bunch broccoli

2 medium onions

6-8 red or purple potatoes, skins on

1 head cabbage

Put all ingredients in soup pot, cover with filtered water. Simmer covered for 30 minutes. Let cool, and then strain solids. Add 1 teaspoon of miso to each serving. Store in glass jar in fridge. Drink one cup a day while cleansing.

Happy cleansing!

veggies from my fridge

Let’s celebrate spring by looking at the veggies of the season. After a long winter of heavy foods, spring comes along and invites us to be lighter as it gets lighter outside. Nature, in it’s infinite wisdom, knows just what we need. Bitter leafy greens stimulate the liver and gall bladder, getting the process of cleansing underway. Beets and their tops along with cruciferous veggies such as radish and purple sprouting broccoli are potent liver detoxifiers. Asparagus is packed with nutrients such as glutathione, which supports the liver and immune system. Artichokes are mineral-rich and are as light as the season. Just remember not to overcook tender spring veggies! You can lightly steam them, and then add olive oil, lemon juice, and fresh green spring garlic.

Even the “weeds” of spring, such as nettle and dandelion, are highly beneficial. Dandelion greens can be added to salads or juiced, and your liver will love you for it. Stinging nettle, which actually does sting but is edible, contains high amounts of minerals such as calcium, magnesium, potassium, iron and silica. They are deeply nourishing for our entire body. Stinging nettle can also take care of those pesky allergies which are the flip side of this glorious season.

Here are a couple spring-inspired recipes to nourish you.

Roasted Beet and Dandelion Spring Salad

1 bunch dandelion greens

1 cup spring lettuce (butter, watercress, etc.)

1 large or 2 small roasted beets, thinly sliced

1 avocado, thinly sliced

Dressing:

1/4 cup extra virgin olive oil

1 large lemon, squeezed

2 spring onions OR green spring garlic, minced

3 teaspoon fresh parsley, chopped

salt and pepper, to taste

Wash and dry dandelion and lettuce.  Layer lettuce, dandelion, beets, and avocado in a large bowl. Repeat until all ingredients are used.

Put olive oil, lemon, fresh herbs, minced garlic or onion, salt, and pepper in a bowl. Whisk until mixed well and pour into salad.

Optional for protein: Walnuts, hard boiled eggs, or goat cheese.

Stinging Nettle Pesto

6 cups fresh stinging nettle leaves

4-6  cloves garlic

1/3 cup toasted pine or pistachio nuts

1/3 cup sunflower seeds

1/2 cup extra virgin olive oil

salt and pepper, to taste

Carefully wash the nettles, wearing gloves to avoid the sting. Blanch for one minute in boiling water. This removes the stinging element. Use a colander to get the excess water out of the nettles.

Put all ingredients in a food processor and blend until desired consistency is reached. Add more olive oil for thinner pesto.

Optional: 1/4 cup fresh parmesan cheese

You can use the pesto on veggies, eggs, chicken, pasta, crackers, or toast.

Enjoy!