Sardine Pâté

As part of the Wellness Wednesdays Series, I talk about the importance of Lean Proteins and Healthy Fats, and this sardine pate dish is a perfect example of how to get both omega -3's and protein in the ideal ratio. 

I must admit that in the beginning, opening a can of tiny, whole fish was intimidating, and the smell really didn't help. BUT I got over it, and so will you, because these little guys are one of the most nutrient dense foods on the planet. 

“Ounce for ounce, sardines provide more calcium and phosphorus than milk, more iron than spinach, more potassium than coconut water and bananas, and as much protein as steak. One can of sardines contains 313mg EPA and 688mg DHA Omega 3 and is an ample source of vitamin B12, vitamin D, and selenium.”

— Wild Planet

Yeah you read that right - more protein than steak! One tin provides nearly 25 grams of protein! AND the ratio of omega6:3 is in an ideal ratio of 1:2 (1:1 would be good, or 1:3 would be best). Most of us get plenty of omega 6 fats (found in nuts, seeds, and vegetable oils) but not nearly enough of the anti-inflammatory good-for-almost-everything omega 3's.

I always buy my sardines from Wild Planet (Whole Foods). This brand is recognized as one of the best for sustainability by multiple environmental organizations. Also, you don't have to worry about mercury toxicity (as you might with other fish) because these small friends don't even live long enough to accumulate build up. Another win! 

Sardine Pâté 

Ingredients: 

2 cans sardines (Wild Planet) 

2 tbsp lemon juice

2-3 tbsp red onion, minced

5-6 Kalamata or green olives, pitted

1-2 tbsp dijon mustard 

1-2 tbsp extra virgin olive oil (omit if already packed in olive oil) 

pepper, taste

fresh rosemary or fresh basil, for garnish 

Directions: 

1. Place all ingredients in a food processor and combine. (If you're afraid to look at the little fishies like I was at first, close your eyes and just do it!) 

2. Enjoy on top of a salad, or with cut veggies like celery, carrot, and bell pepper. 

Make-Do Slaw

Sometimes I just don't have time to follow a recipe. I'm late for work, need to bring a lunch, so I grab what I have and make do. I don't mind eating simply, or eating meals that are unconventional for the time (salad for breakfast? Let's do it!). 

I try to remind myself of this: Do what you can, with what you have, right now. Because if you wait until you (or it) is perfect, it'll probably never happen. 

And so t'was the case for two heads of cabbage I bought. Originally I had planned to use them for a scrumptious-looking recipe I saw in Yotam Ottolenghi's book Plenty, however, I was missing a bunch of ingredients, and I decided to take the original recipe as a brilliant suggestion that is open for changes (as all recipes are!). I used what I had on hand at the time, and savored the simplicity. 

Make-Do Slaw  

Dressing: 

1 tbsp olive oil 

1 tbsp coconut aminos teriyaki sauce (Coconut Secret) 

1/4 tsp toasted sesame oil 

Salad: 

red cabbage

savoy cabbage

cilantro 

mango, cut into chunks (variation: papaya) 

black sesame seeds 

Directions: 

1. Mix all the dressing ingredients together in a small jar. Adjust to suit your tastes. 

2. For the purple cabbage, cut about 1/4 the head, then thinly shred using a hand held mandolin. For the savoy, cut thinly using a knife (seems to work better this way than the mandolin). 

3. Place the cabbage in a bowl and toss well with the dressing. Add the mango and cilantro, then top with the black sesame seeds. 

4. Pile high on a plate, and chew well. 

Nutritional Highlights: 

Cabbage is an excellent nutrient-dense, low calorie food that offers some of the highest cancer protection out of any other vegetable. The glucosinolates in cabbage are helpful in defense against colon, prostate, lung, and breast cancer by increasing antioxidant defense mechanisms and improving the body's detox abilities. Cabbage also provides an abundance of other nutrients, including potassium, folic acid, vitamin B6, biotin, calcium, magnesium, and manganese. 

Beet & Carrot Liver Cleansing Slaw

This is an excellent cleansing recipe that can be prepared as either a refreshing side, or as  a very filling main dish. Beets (both the roots and stems) have stimulating effects on the liver's detoxification process and also serve as a great source of folic acid, fiber, manganese, and potassium. Additionally, their bright purple color comes from betacyanin, a powerful cancer-fighting agent. 

Beet & Carrot Slaw 

serves 6-8 

3-4 beets, peeled

2 carrots, cut into chunks 

2-3 apples, cored and cut into chunks 

1 cup raw walnuts or pecans, soaked and dehydrated until crispy

1 " ginger root, minced 

1/4 cup grated unsweetened coconut 

1 orange or lemon 

olive oil, 1-2 tbsp 

sea salt, to taste 

Directions: 

1. Put beets and carrots into a food processor and chop until grated. Remove to a serving bowl.  *I did not use the grater part of my food processor. Instead, I used my Vitamix. My container has a wide base, as opposed to most that have a narrow base. I would suggest using a food processor unless you have the Vitamix 750. 

2. Grate the orange or lemon peel over the beets and carrots. 

3. Place the apples (in chunks) in the fod processor bowl with the juice of one orange. Pulse to grate and add to the beet/carrot mixture. 

4. Place walnuts or pecans into the food processor and chop. Remove to beet/carrot bowl. 

5. Add coconut, olive oil, sea salt and mix. Allow to sit for the flavors to marry. 

Energizing Matcha - Maca Green Smoothie

I used to be obsessed with green smoothies and juices. I figured, how much healthier could it get? All that green first thing in the morning? Score. 

But after a while, I started to feel unsatisfied. I would get hungry about two hours later, and sometimes would still want something to chew. 

Then I learned about the importance of including healthy fats. Fats send signals of satiety to the brain. They also are crucial in absorbing vitamins. Many vitamins such as A, D, E, and K, are fat soluble, meaning that they need to be paired with fat in order to be utilized by the body. 

Match - Maca Green Smoothie topped with coconut flakes and bee pollen 

So if you really want to absorb the goodness of spinach and kale in your smoothie, pair it with some avocado, hemp/chia seeds, or full fat coconut milk. 

Other healthy fat sources include: nuts and seeds such as almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, or coconut oil and homemade almond butter. 

To satisfy my yearning to chew, I poured my smoothie into a bowl and topped it with whatever I had on hand: bee pollen, coconut flakes, chopped walnuts, goji berries, cacao nibs, sprouted buckwheat. 

Chewing is not only satisfying, but it also serves as part of the digestive process. Chewing tells your body that food is about to come down the chute (i.e. your esophagus) so those digestive enzymes and juices better start pumping. 

In conclusion: healthy fat + a bowl + crunchy toppings = a satisfying green smoothie meal. 

Matcha + Maca 

These two ingredients will definitely step up your green smoothie skills. They're both excellent sources of energy: perfect for the active-types, or anyone living in this fast-paced modern world. 

Matcha is fine ground green tea powder with great antioxidant, cancer-fighting effects. Matcha has also shown the ability to exert an alert, yet calming effect due to the amino acid L-theanine, as well as serve as a calorie burner/metabolism booster.

Maca powder comes from maca root, and has powerful alkaloids that help nourish the endocrine system by increasing stamina, boosting libido, and preventing fatigue. It's great for regenerating the adrenal glands and lowering cortisol (the stress hormone). Furthermore, it's a great addition for athletes as it promotes quick regeneration of fatigued muscle tissue.

The recipe:

2 handfuls spinach (or kale or chard)

1 cup almond milk 

1/2 cup H2O 

1 frozen banana

2-3 tsp matcha powder

1-2 tsp maca powder

1/2 tbsp fresh ground flax 

1/4 avocado

Add all ingredients except avocado. Blend until smooth. Add avocado and blend just until incorporated. Serve in a bowl with whatever toppings you have on hand. 

NOTE: For less sugar, substitute half or whole banana for a zucchini. For a pre-workout boost or sweeter taste, add dates.  

Gazpacho-a-gogo

A super easy and cooling gazpacho, this recipe was part of my recovery from the Labor Day weekend festivities! Red bell pepper adds the perfect touch of sweet,  the lemon and apple cider vinegar are cleansing and great for digestion, and the cucumber is hydrating. Enjoy!

Ingredients: (makes two servings)

Gazpacho topped with avocado and basil. 

1 large heirloom tomato (the darker the better) 

1/2 large cucumber, peeling optional (I kept the skin due to high nutrient content!) 

1/2 large red bell pepper 

less than 1/4 cup water (just eye ball it) 

1/4 tsp sea salt

A squeeze of about 1/4 lemon (about 1/2 tsp) 

1/2 tsp unfiltered apple cider vinegar 

1/2 clove garlic, finely grated

1/4 avocado

1 tbsp olive oil

Directions: 

1. Blend all ingredients except olive oil and avocado in a high speed blender. 

2. Add the avocado and drizzle in the olive oil while blending on low. 

3. Top with shredded basil and avocado, or whatever else you might have on hand like radishes, diced carrots, or pumpkin seeds. 

Healthy Food in the Classroom + Kids Dig Kale

The teaching profession is truly a labor of love, and in low-income or Title 1 public schools many teachers go above and beyond in their deepest efforts to close the achievement gap. I honor and have so much respect for all the teachers who get creative in motivating their kids, stay late hours to differentiate instruction, and do their best reaching out to parents, all while having a substantial amount of patience and positivity day in and day out. And unfortunately, a teacher’s salary (at least those teaching in OUSD public schools, and probably many others)  is absurdly inadequate in relation to the amount of work they do, and is a sad, depressing representation of our nation’s value on education. I digress... 

There are many factors that effect the health and wellness of students from low income communities, and the quality of public school lunches is atrocious (the topic of school lunches will have to be a post in and of itself). For many students, the majority of their calories are coming from the low-quality foods served at school (think sugar-laden cereals, greasy pizza out of a bag, rubbery burgers, and a ton of dairy from milk and cheese). Perhaps this is why so many children can't concentrate after lunch or develop neurological imbalances that make learning new concepts so difficult.  Many students are raised by single working parents who are doing their best but don’t always have the time to cook a nourishing breakfast or dinner, or send their child to school with a homemade lunch. Or, maybe there isn’t a grocery store nearby for mom or dad to even access healthy, affordable food. With plenty of corner stores sprinkled around the neighborhood, many kids are raised on highly processed foods and become addicted to the hyper-flavored chips, candy, and sodas. 

This dire situation coupled with my own passion for eating healthy foods inspired me to teach my students about health and nutrition every chance I got. One year my school was fortunate enough to have fresh cut fruit delivered to our classroom as a recess snack and I always made the time to promote the health benefits and delicious tastes of these foods. I also upheld a strict “no junk food” policy in my classroom during parent-teacher events or class parties. When students had to join me for lunch in the classroom, I would always show them my lunch (whenever I ate sprouts it always freaked them out). I also always started the morning with a giant mason jar of green juice, and my students could list all the ingredients inside. Sometimes, the best method of teaching is simply leading by example. Of course there were parents who showed up unannounced at the end of the day with cupcakes for their child’s birthday, but besides that, my students knew better than to bring in unhealthy snacks. 

A lesson on how many teaspoons of sugar are in popular beverages. 

I remember one time we were having a class celebration. The students and I were doing a math lesson and a generous parent came into the classroom and dropped off two liters of soda. As the beverages were set at the table, silence fell among the students. There were a few quiet gasps, and then they looked at me, as if bracing themselves. I then thanked the parent for their donation and we continued with our lesson. I didn't want whichever student to feel bad about what the good intentioned parent had brought, plus I knew how important it is for students to have a choice. 

When it was finally time for the party, not one of my students asked for the soda. Maybe it was that they were too afraid to even ask, or maybe it was the lesson we had just done on sugar in beverages. Either way, I was so proud of my students for embracing the healthier snack options and making a conscious decision about what to put in their growing little bodies. 

Here are some strategies to keep healthy food in the classroom:

1. Celebrate with healthy food presented in a fun way. 

Green smoothies for the students. 

Danny's green smoothie mustache. 

The number one way junk food makes it inside a classroom is when there are classroom parties. In my classroom, we had “green smoothie parties” and my students LOVED it. I brought in my blender and all the ingredients (kale, pineapple, and mango for example), and blended it up in front of them. I talked about the benefits of each ingredient and then we talked about all the other combination of fruits and vegetables they could use at home. Then we served it up in little cups and straws and everybody gave each other cheers. The kids had a blast and would request the same whenever there was an opportunity for another celebration. 

2. Forget the food and have an epic game of kickball outside. Instead of celebrating with food, celebrate with a fun activity. Kids love playing outside and love it even more if they get to play against their teacher! There are some kids, however, who might not like a friendly game of kickball, so it's always nice to offer another activity where you can still watch them (i.e. let them sit in the shade and do an art project of their choice). 

3. If you’re a teacher, send home a letter at the beginning of the year about your healthy classroom policy. Have the parents sign and return. If you’re a parent, talk to the teacher and ask about the health policy and offer to create a letter to send home if the teacher hasn’t done so already. (Many schools also have health foods policy, however many times it just isn’t enforced). Teachers really do love when parents take the initiative to get involved! 

4. If you’re a parent and have the time, offer to be in charge of a classroom party (the teacher will love you for not having to organize it) and sponsor a “green smoothie party.” Collecting $1 from each student would be more than enough to cover the cost of food. Or, collect a small sum and set up a beautiful spread of fruit. 

5. For holidays like Halloween or Valentine’s Day, swap the candy for little toys or gadgets instead (pencils, stickers, erasers, rings, etc.) The Dollar Store is great for this! Or, change the celebration to a fun event that takes the focus away from food. 

6. If you still want to have food at a celebration, make up a specific list of what parents can bring. For instance, each parent can sign up for one of the following: grapes, cut up apples with cinnamon, melon slices, carrot sticks, celery sticks, raisins, hummus, salsa, plates, mini cups with cute umbrellas, etc. This will minimize the possibility of parents bringing cookies and cupcakes. If you’re a parent, offer to create the list for the teacher and get in contact with the parents. 

Now, let me be clear: I definitely like to eat cake on my birthday and I'm not saying that eating cupcakes at a party is something kids shouldn't enjoy. But in communities where processed foods are everywhere, and where type II diabetes is affecting kids as much as adults, I think it's important to embrace the classroom learning environment as an opportunity to teach students about real, whole foods. Kids can and will eat REAL food. They don’t need to eat “kid foods” and if they can partake in making the food, they will more likely be interested in eating it. 

Clutch Kitchen Tools

It took me some time to build up my kitchen, but I finally feel like I have some essential tools that make cooking and food prepping efficient and enjoyable.

Of course I’ve been tempted and have given in to buying random cooking gadgets, and unfortunately many of these seemingly magical appliances now live in the backs of drawers or hidden in cupboards. Now, whenever I think a new specialized apparatus will work wonders, I stop and imagine what a clean, clutter-free kitchen feels like...and that usually brings me back to my senses.

Here are my top five kitchen tools that I actually use and have been well worth the purchase:

#1 Microplane grater

Great for garlic (way better than a garlic press) and for zesting.  Most commercial salad dressings contain low quality oils (canola or safflower), high sugar, and preservatives, so I always whip up a homemade one. Garlic is almost always a mainstay in my dressings and the microplane really allows the flavor to release and fuse with the other ingredients.  I literally use this tool every couple of days.

#2 A *sharp* knife

Captain Obvious here! Seriously though, you don’t know what you’re missing until you experience the power and freedom behind a tool that can mince, slice, cut, shave, julienne, and cut with pure ease. Your knife is like the extension of your hand, and you don’t want to limit yourself or stop the flow! Your knife should be so sharp that it easily cuts through the skin of a tomato, or when you hold up a newspaper page, it cuts right through. While having  a full set of quality knives would be glorious, I just have one handy 6-inch knife and I use it for ev-er-y-thing, even opening coconuts. When choosing a knife, it’s important to try a few out and see what feels comfortable in your hand. There are several styles that vary in handle shape, blade length, and weight. I would highly suggest going to a store and trying out the variety of styles.

#3 Hand-held mandoline

Salad with sliced carrot, pear, and radish topped with pine nut parmesan. 

This is a super handy tool that I might not use every day, but it really is perfect for when you have to do a lot of chopping, or want to have uniform slices. It’s great for making a chopped rainbow salad, for instance, and can expedite the process if you haven’t completely mastered speedy knife skills. I also love it when making a raw apple pie and slicing all the apple layers super thin, or for making a raw lasagna and using zucchini slices instead of pasta sheets. I have a small hand-held one that has three options for levels of thickness. I’ve also owned other styles that stand on their own but the hand-held one, for me, is easiest to use and store.

#4 Vegetable spiralizer

This is by far the funnest tool that I have. It’s the BEST for replacing pasta with zucchini noodles or adding colorful strings of beets and carrots atop a salad. There are several different kinds out there (I’ve tried three different ones) but the one I like best is the Paderno Spirooli (I’m sure other brands are great too). This one seems to give the best thick noodle (great for raw spaghetti) and also has two other blade sizes, one for thin angel hair, and another for thick rounds. This tool was a life saver when I was eating only raw foods.

Zucchini noodles marinara + zucchini noodles with pesto 

#5 Vita-Mix blender

A high-powered blender makes all the difference when blending fibrous greens. Green smoothie with romaine lettuce, cucumber, celery, lemon, apple, and banana. 

This machine is hands down the most frequently used tool in my kitchen. I won’t tell you all the amazing facts about the motor, the warranty, and what it can do, but I will say this: once you start viewing it as an investment for your health, you realize how worth it this machine really is. You deserve blueberry and kale smoothies without little seeds or pieces of green stuck in your teeth, as well as perfectly creamy, pureed soups. I mainly use my machine for smoothies, soups, salad dressings, hummus, and nut milks.

Buckwheat - Quinoa Pancakes

Here’s a great “go-to” pancake recipe that’s simple enough to memorize. These pancakes are gluten-free, egg-free, and vegan. The best part is they’re super easy to make, as long as you remember to prep the night before (I’ve literally jumped out of bed to prep these!).

The base of these pancakes are buckwheat and quinoa (millet is also a great alternative to the quinoa, or brown rice for either grain), and the only pre-work you need to do is soak the grains, ideally with a squeeze of lemon juice or apple cider vinegar. Doing so can release phytic acid, making the grains easier to digest and their nutrients more bio-available. Soaking the grains also allows them to blend easily into a batter. Be aware that the buckwheat develops a slightly sticky, mucilaginous film so when rinsing the grains don’t fret about getting this out - it could take  hours! I usually put both grains in a nut milk bag and rinse under cool water for a few minutes.

Buckwheat - Quinoa pancakes with pumpkin seeds, fresh figs, and coconut nectar. 

After this, put everything in a blender and blend until smooth. You could also add a banana to thicken these up a bit, and the topping choices are endless- get creative and use what you have!

The Recipe:

1 c millet, soaked overnight

1 c buckwheat, soaked overnight

½ c - 1 c water

2 tbsp coconut oil

2 tbsp honey or high quality maple syrup

1-2 tsp cinnamon (or more if you like!)

¼ tsp sea salt

1. Soak the grains overnight with a bit of lemon juice or apple cider vinegar. In the morning, rinse thoroughly.

2. Add all ingredients to a blender, using just enough water to make it creamy. I usually pour the water in while the blender is running. Adding too much water can make the batter runny and hard to keep together once on the pan.

3. To cook, melt coconut oil in a heated pan to prevent sticking. Add blueberries or pumpkin seeds to the tops before flipping.

4. Serve with unsweetened applesauce, nut butter, fresh fruit, or a drizzle of coconut nectar.