I am the guest chef on Recipes from the Chef’s Kitchen (show 695) with Lindsey Gustin on Fairfax Channel 10 this week. Tune in Monday at 8:30am, Friday at 6:00pm, or Saturday at 2:30pm to see me demonstrating delicious recipes for your holiday table. Check out the recipes on Lindsey’s website!
If you are a journalist or producer interested in working with me, please get in touch!
Note: this piece first appeared as the February 2007 ClarkWellness.net Recipe of the Month.
Serves 1 to 2
This delicious, simple soup is quick to prepare. It’s perfect for a winter weeknight meal!
2 teaspoons extra-virgin olive oil
2 large cloves garlic, pressed
3 tablespoons chopped shallots
1 carrot, chopped
1 stalk celery, chopped
1/2 cup green lentils, picked over and rinsed
2 cups water or stock
pinch ground white pepper
1 bay leaf
sea salt to taste
1 tablespoon chopped parsley for garnish (optional)
Heat oil in a small pot over medium heat. Add garlic and sauté briefly, then add shallots, carrot, and celery. Cook until just beginning to brown, about 3 to 4 minutes. Add rinsed lentils, water or stock, white pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer, covered, for about 30 to 40 minutes or until lentils are tender. Remove bay leaf and season with sea salt to taste. Ladle soup into serving bowl and sprinkle with parsley, if using.
I bring joy back to the center of my heart. I express love to all.
Affirmation for heart health from Heal Your Body by Louise L. Hay
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.
Serves 3 to 4
1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed
Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.
Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.
After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30 to 45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
The humble lentil is one of the easiest legumes to prepare. Unlike other beans, lentils require no soaking, so they are ideal to stock in your pantry for a last-minute meal. Because they are small, lentils are often easier to digest than other beans. Since they are easy to cook and less likely to cause digestive distress, lentils are a great first step for new bean cooks.
Lentils are hearty and satisfying. They have a wonderful earthy flavor that is delicious paired with whole grains and rich spices, such as curry. They work nicely with mild vegetables and make a yummy addition to warming winter meals. Like all beans, lentils are high in fiber and contain no cholesterol; they beautifully complement a heart-healthy diet program.
Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.
This season, hearts are everywhere. Okay, most of them are filled with chocolate, but seeing the decorations, gifts, and greeting cards all over town each February always makes me think about the health of our internal hearts. In this month when love is in the air, how can we bring some of that energy inside to care for our own physical, emotional, and spiritual centers?
Fortunately, the simple health practices that support your physical heart are also beneficial to the rest of your body as well as your emotional and spiritual self. I’ve shared my thoughts on supporting a healthy heart in the tips below.
5 Simple Practices for a Healthy Heart
1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.
2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.
3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!
4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.
5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.
