Liver Lovin’ Springtime Salad

1 organic celeriac peeled

3 organic golden beets cubed

3 small organic blood oranges

¼ pound of organic baby arugula

¼ pound of organic dandelion

1 organic garlic bulb, roasted

¼ cup organic chives diced

Preheat oven to 400F.

Peel away the outer layer of the garlic keeping the bulb intact. Chop ¼ off the top of the bulb, exposing the inner cloves of the bulb. Place on a sheet of parchment paper and drizzle olive oil over the garlic. Wrap the entire clove with parchment paper, wrapping under garlic to secure it. Place in oven and bake for 30-35 minutes as you prepare the rest of the salad.

Place cubed beets  in a steamer and steam for about 15 minutes until soft. Set aside in a bowl. In the meantime, peel celeriac’s skin and discard. Continue to peel away at the celeriac to get long strips – don’t worry if some of them are short. Place in a bowl along with arugula, dandelion and beets. Chop chives and add to bowl.

Peel blood oranges and remove white pith. Cut into ¼ inch slices and add to bowl.

By this point the garlic should be ready to remove from oven. Allow to cool, and begin to make salad dressing (see below). With a small knife, cut around each garlic clove and remove with fingers or a cocktail fork. Add to salad.

Dijon Honey salad dressing

¼ cup olive oil

1 Tbsp organic Dijon mustard

1 tsp honey (or to taste)

Juice from one organic lemon

For salad dressing combine all ingredients into a small jar, close and shake vigorously. Pour over salad and eat immediately.

By eating according to the spring season we can discard the old and allow new energy to flow in. So eat your greens, breathe deeply, and welcome in the new change with seasonal foods under your belt.

Chocolate-Dipped Strawberries

Description

Toasted sesame seeds add extra crunch and a tasty surprise to this delicious dessert. Look for large strawberries with stems for the nicest presentation.

Makes 10 (2-piece) servings

Ingredients

1/3 cup almond pieces, finely chopped

2 tablespoons sesame seeds

3 ounces bittersweet chocolate

2 tablespoons fat-free half-and-half

20 large strawberries with stems (about 2 pints), rinsed and dried

Instructions

Heat oven to 275°F. Spread almonds  on a baking sheet and bake until fragrant and lightly browned, about 10 minutes.

While nuts are toasting, place sesame seeds in a small skillet over medium-low heat. Cook, gently shaking pan back and forth, until seeds are golden, about 5 minutes. Allow nuts and seeds to cool, then mix together in a shallow bowl.

Heat chocolate and half-and-half in a small saucepan over medium-low heat, whisking until chocolate is melted, about 3 minutes.

Line a baking pan with waxed paper.

Dip strawberries into chocolate (about three-quarters of the way in), then dip one side into nut and seed mixture, coating well. Place nut side up in baking pan. Refrigerate until chocolate is set, about 15 minutes, and serve.

Nutritional information

90 calories

7 g total fat (2 g sat)

8 g carbohydrate

2 g protein

2 g fiber

0 mg sodium

Happy Valentine’s!

February is also HEART MONTH…If you haven’t registered for my upcoming

 Cardio-Vascular Health & Heart disease Prevention FREE Tele-Seminar, you can do that here.

If this is how you feel now, there’s a good chance that the person who emerges from hibernation at the end of the winter will be a bigger version than what now exists. Months of heavy food and inactivity will inevitably take its toll on your waist line.

However, during the winter months our bodies seem to crave stodgy food. There’s nothing more appealing than freshly baked muffins, filling the air with sweet cinnamon odors at this time of year…..yummm  

There are several reasons why our eating habits  can change when it’s cold and dark. Now, most people live in centrally heated houses but for our ancestors, the onset of the cold weather was a signal to start laying down an extra layer of fat. In this day and age it’s no longer applicable to take on extra calories to combat the cold. However, it is possible that we are still programmed in some way to do so.

Perhaps more important when it comes to over-eating in wintertime is Seasonal Affective Disorder (SAD). This is a type of depression that occurs in northern climates where day light hours are short in winter. It’s thought to be caused by lack of exposure to sunlight and affects around ½ million people in the UK each year. The symptoms include depression, lethargy, changes in sleeping and eating patterns, an increase in appetite and weight gain.

Recently good evidence has been found to link exposure to bright light with the increased production of a substance called serotonin-the “feel good” substance; Serotonin is a neurotransmitter. It carries signals in the brain that promote feelings of relaxation and happiness. Lack of serotonin is known to be a cause of depression and increased appetite. A lack of serotonin is particularly linked to cravings for sweet and starchy carbohydrate foods which are symptoms often seen in individuals who suffer from SAD.

The treatment for SAD is light therapy. From a nutritional point of view, symptoms can be also alleviated by getting plenty of exercise (particularly outdoors and in the daylight), avoiding foods that are high in sugar and fat, eating complex carbohydrates such as wholegrain cereals, oats, wholemeal bread, rice, pasta, pulse vegetables and jacket potatoes.

One natural way of increasing serotonin in the brain is to take the amino acid tryptophan, from which serotonin is formed in the body. It’s found in high amounts in protein-rich foods such as fish, meat, dairy products, eggs, nuts and wheat germ. Foods that contain pre-formed serotonin and help the uptake of tryptophan are bananas, walnuts and pineapples.

The fact that our bodies seem to crave different types of food in the winter is not necessarily a bad thing. It’s still possible to eat the kinds of stodgy comfort foods that we want without gaining weight. Many of them are naturally high in complex carbohydrates like porridge, jacket potatoes and soups and casseroles made from beans or lentils.

You can also make winter foods healthier by choosing lean cuts of meat or using poultry, adding more vegetables and using less fat, for example, in mashed potato. Stewed fruit can make a comforting hot dessert and make sure you use skimmed or semi-skimmed milk when making the custard. Try to keep your portions fairly small and eat often to keep your blood glucose steady. Make sure your snacks are also rich in carbohydrates like wholegrain toast, bagels, scones and cereal.

Making these small changes and substitutions will make all the difference and allow you to enjoy comfort food all winter without gaining that extra layer!

APPLE BRAN MUFFINS

       ¾ cup                    All-Bran Cereal

       1 cup                    skim milk

       2/3 cup                whole wheat flour Stevia (equivalent to 1/3 cup sugar)

       2 tsp                      baking powder

       ½ tsp                     baking soda

       ¼ tsp                     salt

       1 tsp                      allspice

       ½ tsp                     cloves

       1 ½ cups               oat bran

       2/3 cup                 raisins

1                                                large apple, peeled, cut into ¼-inch cubes

1                                 egg, lightly beaten

2 tsp                       vegetable oil

½ cup                      applesauce  (unsweetened)         

1.       Mix the All-Bran and skim milk in a bowl and let stand for a few minutes.

2.       In a large bowl, mix the flour, sweetener, baking powder, baking soda, salt and spices. Stir in the oat bran, raisins and apple.

3.       In a small bowl, combine the egg, vegetable oil and applesauce. Stir, along with the All-Bran mixture, into the dry ingredients.

4.       Spoon the mixture into an oil-sprayed 12-muffin tray. Bake at 350F for 20 minutes r until lightly browned.

Makes 12 muffins.