lemon-vinaigrette

Lemon Vinaigrette

lemon-vinaigrette

Clean eating is a principle that features unprocessed, sustainably sourced and wholesome foods.  But I like to take this principle another step by creating meals that actually make you feel “clean” after eating.  Not heavier, fuller, and tired, but light, energized and refreshed.  This lemon vinaigrette does just that.  It gives a simple salad the right amount of tang and flavor that makes it delicious and satisfying yet with added nutritional benefits.  Lemon juice aids in digestion by stimulating stomach acid and bile production. It also supports liver function, which helps you to detoxify.  Plus, the vitamin C in lemons help to boost your immunity and promote healthy skin.  Clean eating doesn’t have to be complicated or fussy, in fact, it’s often the simplest of recipes that become the favorites.  

I love it with this arugula salad as I find it is the perfect offset the tangy bite of arugula and fennel.   It’s also great drizzled over avocado toast.

Lemon Vinaigrette
A citrusy dressing perfect with arugula and fennel
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Ingredients
  1. juice of 1 lemon
  2. zest of 1 lemon
  3. 1 clove garlic, minced
  4. 3/4 cup olive oil
  5. Salt and Pepper
Instructions
  1. Begin by mashing garlic and 1/2 tsp salt with a fork in bottom of a mason jar
  2. Add lemon juice and zest
  3. Add in olive oil, and either whisk together or place top on mason jar and shake vigorously
Molly Bea http://www.mollybea.com/
arugulafennelsalad

Arugula & Fennel Salad

arugulafennelsalad

Just a simple and easy salad that comes together in 10 minutes.  Try this with toasted sunflower seeds or hazelnuts.  Finish with a zesty lemon vinaigrette, you won’t believe the depths of flavors from such a simple recipe!

Arugula & Fennel Salad
A simple and delicious salad
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Ingredients
  1. 1 fennel bulb, cut lengthwise and thinly shaved.
  2. 4 cups of arugula
  3. 1 cup sunflower seeds (or hazelnuts)
Instructions
  1. Set oven to 350
  2. Place sunflower seeds on a baking sheet and bake for 6 min
  3. Combine arugula and fennel in a large bowl
  4. Add toasted seeds
  5. Add vinaigrette and toss to coat
Vinaigrette
  1. juice of 1 lemon
  2. zest of 1 lemon
  3. 1 clove garlic, minced
  4. 3/4 cup olive oil
  5. Salt and Pepper
  6. Begin by mashing garlic and 1/2 tsp salt with a fork in bottom of a mason jar
  7. Add lemon juice and zest
  8. Add in olive oil, and either whisk together or place top on mason jar and shake vigorously
Molly Bea http://www.mollybea.com/
FriseePecanSalad

Frisée Apple Pecan Salad

FriseePecanSalad

Frisée is actually not a lettuce, but a relative to endives and chicory.  It is very high in folic acid (great for pregnant moms), and being a rather bitter green it is cleansing to the liver. Frisée also has a nutty flavor, which can be enhanced by adding toasted nuts or seeds. Adding a touch of sweetness with the apples and apple dressing helps balance out the bitterness making this a mouth-watering salad!  (I’ve also made this without the apple slices and enjoyed it simply with the dressing and pecans).

The apple vinaigrette is also great on my roasted butternut squash and pumpkin seed salad .

Frisée Apple Pecan Salad
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Ingredients
  1. 1 Head Frisée
  2. 1 Granny Smith Apple, peeled, cored and sliced into thin strips
  3. 1/2 cup toasted pecans
  4. Optional: thin shavings of a firm or semihard cheese like Tomme de Savoie or Parmigiano
  5. Apple Vinaigrette
  6. 1 granny smith apple, peeled and cored
  7. 4 Tbsp apple cider vinegar
  8. 2 Tbsp dijon mustard
  9. 1/2 cup olive oil
Toasting pecans
  1. 300 degrees in oven for 10 min, watch to make sure they don't burn
Dressing
  1. In a blender or food processor, combine 1 peeled apple, olive oil, mustard, vinegar and salt and pepper until creamy.
Salad
  1. Discard tough outer leaves of frisée along with any browned leaves.
  2. Tear the best leaves into bite sized pieces.
  3. Add apple slices to the greens and toss with vinaigrette and pecans.
  4. Serve immediately.
Notes
  1. This will make extra dressing to save for the week in the fridge.
Adapted from Poulet
Adapted from Poulet
Molly Bea http://www.mollybea.com/

 

 

Health Begins in the Gut

Gut HealthHippocrates once said that “all disease begins in the gut”

This quote rings as true today as it did 2,000 years ago.  Research is still discovering the many roles that the microbiome of the gut plays in our health, which consists of billions of microorganisms and 1,000 different species of bacteria.  We understand that it plays a role in digestion, the manufacturing of vitamins, detoxification and protection from disease. Since about 70% of our immune cells lie in the intestinal lining, the microbiome influences our immune response. Another fun fact… the gut contains more neurotransmitters than the brain.

When our microbiome is balanced, we have a wonderful ally that keeps our body healthy, promoting good digestion, healthy immune response, clear thinking, balanced mood, and glowing overall health. When our microbiome goes out of balance, however, we may experience digestive disturbances, mood disorders, skin conditions such as eczema and psoriasis, as well as metabolic disruptions which present as autoimmune disorders, obesity, and allergies, to name a few.  

Our microbiome is constantly changing, depending on the foods that we eat and the lifestyles that we lead. Think of your gut bacteria as sitting down at the table with you, eating the foods that you eat.  Feeding them processed foods, sugar, alcohol, and unhealthy fats will increase the amount of yeast and disease promoting bacteria. Other factors such as stress, environmental toxins, infections, and antibiotic use will also knock this delicate system off balance.  Fortunately, we have the power to control the environment of our unique microbiome through a whole foods diet, stress-reducing techniques, and supplements.  This is one of the first places I start when working with clients with any health condition.  Typical complaints such as IBS and bloating, or inability to lose weight I see as inflammation going on in the gut.  Often times an elimination diet is helpful, removing inflammatory causing foods such as gluten, sugar, and dairy.  This along with a diet high in lean protein, vegetables and healthy fats has remarkable results.  Years of digestive disturbances have suddenly dissipated.  The bloating has gone away.  The weight starts to shed.  Energy soars.  Once the body is given the tools it needs to heal, it’s amazing how good it can feel.  

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Turkeyburgersfinal

Cilantro Turkey Burgers

Turkeyburgersfinal

I think one of the keys to maintaining a healthy lifestyle is to have a few go-to recipes to pull out of your sleeve when all else fails.  One that everyone in the family loves, one that is easy and fast.  This is the first one that comes  to my mind when the question of “what am I going to make tonight” pops into my head.  It’s become a family favorite.  We normally eat this bun-free, but feel free to add your favorite roll.  We like it with a dipping sauce on the side, like sriracha-aioli for the adults, or simple aioli for the kids.   We’ve eaten this with quinoa, simple salads, sautéed kale, or featured here with the roasted cauliflower and radicchio salad. 

turkeyburgersmall

Cilantro Turkey Burgers
Flavor packed alternative to burgers made with red meat.
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Ingredients
  1. 1.5 lbs ground turkey
  2. 2 cloves garlic, finely minced
  3. 2/3 cup cilantro, finely chopped
  4. 2 shallots, finely minced
  5. 1 tsp red pepper flakes (or more if you like spice)
  6. 2 tsp fish sauce
  7. 1/2 tsp salt
  8. 1/2 tsp freshly ground pepper
  9. olive oil for pan
Instructions
  1. Mix together ground turkey with garlic, shallots, fish sauce, red pepper flakes, s&p, and cilantro until well combined. Form into 6 burgers, about 3/4 inch thick.
  2. Heat a grill or grill pan on the stove top. Rub each burger with olive oil and grill for about 5 minutes on each side, or until cooked through.
Molly Bea http://www.mollybea.com/