movewelldc – Page 6 – Move Well with Amy Rizzotto

May 25, 2015

Spring Clean your Diet with this Asparagus Detox Soup

Spring is a time for renewal. Let’s face it, we’d all like to be able to hit the reset button on our lifestyle in one fell swoop but positive change takes hard work. As a nutrition coach, I work with clients one on one to determine how we can make their desired healthy living goals attainable. One way to jumpstart a positive dietary shift is to undergo a detox. It just might be the closest thing to a reset button there is.

While developing my seasonal detoxes, I let the foods that are at the peak of freshness and availability speak to me and inform my culinary creations. Since it’s spring, asparagus is certainly abundant and there are countless ways to use it in healthy, cleansing recipes.

Below is one of my absolute favorite recipes. This soup (which can be served warm or chilled) is refreshing and light. It’s perfect as temperatures start to rise here in the District!

Broccoli Asparagus Miso Spring Detox Soup

[makes 2 meal sized portions or 4 appetizer size]

Ingredients:
− 1 bunch of asparagus
− 1 broccoli crown
− 4 -6 cups of chicken broth
− 1 Tbs white miso paste
− 1 Tbs sherry vinegar
− Juice of half a lemon
− 1 Tbs ghee (or organic unsalted butter)
− 1/2 tsp chili powder
− Sea salt and pepper to taste
− Optional: stir in 1/4 cup nutritional yeast for a more “cheesy” flavor

Directions:
1. Trim woody ends off asparagus and cut broccoli into florets (use the stalks!).
2. Bring a large pot of salted water to a boil. Blanch trimmed asparagus and broccoli florets for 1-2 minutes. Drain and immediately submerge in an ice bath.
3. Cut off the tips of the asparagus and reserve for future use (I like to scramble mine into a couple eggs).
4. In a blender, blend the blanched asparagus stocks and broccoli with broth, miso, vinegar, lemon, ghee/butter, chili, salt and pepper to taste. Add more stock as needed to achieve the desired consistency.
5. Heat over a medium-low flame (or setting) for 10-15 minutes when you’re ready to eat.

Serve warm or chilled. If you like a more creamy or cheesy flavor to your soups (I loved broccoli and cheese soup growing up) add 1/4 cup of nutritional yeast to the entire pot and stir well before dishing it out into bowls. You can also add a drizzle of nice olive oil and a hit of freshly ground black pepper for a little flavor enhancement. Bon apetit!

May 14, 2015

The Weight of the Words on her Shoulders

This morning, I came home from my studio and bootcamp to three of the most tear-jerking, kindly worded, love-filled letters I’ve ever received. Now, I don’t get this treatment every day but it is my birthday so I’ll take all this abundance with open arms. One card each from my mom, dad and a dear friend left me feeling heavy. Now I know that heavy is often thought of as a negative thing and that happiness is supposed bring with it lightness, but this heavy I’m talking about is a very good kind.

It’s not unusual to be showered with warm wishes, loving remarks and blush-worthy compliments on your birthday but there are certain words that place a whole lot of weight on your shoulders. Again, I’m talking about the good kind of heavy here.

Not sure if you follow?

Well, think of it this way—heavy for me equals grounded and safe. Sometimes when my life gets too light and airy my feet drift off the ground and it leaves me feeling untethered and vulnerable. To have those I love most reaffirm their feelings towards me in words (my love language) is the most rooting and healing gift I can imagine.

Heavy for me is also that awesomely overwhelmed feeling of gratitude for all the amazing people I have in my life. When I had my accident I got swept up in a swelling wave of this kind of grounding love and it pulled me from the undertow to the surface much faster than I could have imagined. Now, seven weeks later, I’m again at a crest of these kinds of emotions and could not be more thankful.

Years ago I go the words “a person is a person’s remedy” tattooed smack dab in the middle of my back (in Wolof script Arabic, holler Yasmeen) because I realized that people—friends, family, significant others, students, community members, everyone—are what help me rise from the rubble and rediscover the joy and laughter that already exists in abundance in my life.

Life is best lived with people who help you realize that the mere chance to love, work, play and look up at the stars each and every day is a gift for which we can all be glad.

May 11, 2015

So Fresh and So Green

Spring has arrived and with it so has a bounty of fresh from the farm produce. If you’re a vegetable fiend like me with green goodies up to the ears, these produce storage tips will keep your spring bounty so fresh and so green. Whether you grow your own or get them from your favorite grocer (I love getting mine from Relay Foods and From the Farmer), you most definitely don’t want to let good greens go bad.

PRODUCE STORAGE TIPS

Loose Spring Greens: line a large plastic or glass container with paper towels and loosely spread greens. Place second layer of paper towels on top of the greens and close the container.

Kale, Collards, and Chard: lay out two to three two to three per paper towel. Gently folded in the edges of the paper towel and roll until you can see no green. Place paper towel bundles in a large plastic bag and seal. Store in the crisper drawer in your refrigerator.

Asparagus: store it standing up in the coldest part of your fridge in a large mason jar water in the base.

Broccoli: store it in an unsealed plastic or paper bag in the crisper drawer in your refrigerator.

Snow Peas: bundle together in paper towels and store in a large, sealed plastic in the crisper drawer in your refrigerator.

April 26, 2015

The Injured Yogi’s 5 Accidental Life Lessons

One month ago to the day I was hit by a car while riding my bike. Unfortunately, this is all too common here in Washington, DC and I’m truly one of the lucky ones. I walked away with a few minor scratches and bruises, and one badly busted wrist. Considering some of the horror stories I’ve heard since my accident I’m grateful to have escaped without more bodily damage.

As it turns out, with this collision I officially entered a club which prior to March 26th I knew nothing about–the Cyclist Struck by Car Club. Catchy ain’t it? Fortunately, once you’re in it’s a lifetime membership. No annual renewal fee please! Once you’ve been hit, others open up to you about their stories too. One guy, my Uber driver one rainy morning on my way to teach bootcamp, told me he only realized he’d been hit when he woke up in the hospital the next day. A hit-and-run drunk driver sent him sailing over his bike and he landed face down on pavement. Lights out. Did I mention I’m one of the lucky ones?

When I got hit I was mad. I instantly knew my wrist was broken badly–a wrist shouldn’t bend that way no matter how flexible you are! The second string of words out my mouth (after a few profanities which I’ll spare you from) was, “I’m a yoga teacher, my body’s my livelihood.” And then it sunk in, I’m a yoga teacher, my body’s my livelihood.

Over the course of the next few days the reality hit me like a slow rising wave…surgery…titanium plate, 9 screws and a pin…physical therapy…2 months until I could run again…3 months until I could ride again…4 months until I could attempt a handstand again…and crash, down I came. That first week post-surgery was rough with a capital R. My glass was more than half empty and I was putting kleenex out of business. As I broke down, there was a little voice inside my head that kept whispering words from one of my favorite Rumi poems:

“Very little grows on jagged rock. Be ground. Be crumbled, so wildflowers will come up where you are.”

Thanks to that persistent, nagging optimism that’s buried deep inside my soul and the INCREDIBLE kindness, love, and support of my family and friends I started to bloom again before I knew it. As the light came back on and my outlook brightened, I started to see so much goodness in this unforeseen life hiccup. Here are five of many lessons, small and large, I’ve learned from the first few weeks of my healing process…

The Injured Yogi’s 5 Accidental Life Lessons:

1. Control is overrated and leaving the house without making the bed is not the end of the world. Anyone who knows me knows I like to make my bed just so each and every day. It involves tightly tucked sheets, a crisp and smooth comforter, 9 (yes, 9) pillows, and a throw blanket delicately draped over the foot of the bed. Bed made = I’m on top of my game, aka I’m in control. Much to my initial chagrin, this ritual is impossible with one hand–certainly not to my typical standards. After about a week (when the clouds didn’t fall from the sky), I realized it’s kind of nice to let a hanging sheet slide, or even leave my bed unmade all day. I feel a bit like a rebel, liberated even! For me, it’s the ultimate act of letting go and it feels so good.

2. Self-care should not be taken for granted–and nothing’s better than a blow out. Who knew you needed two hands to blow dry your own hair, cut your nails, shave your armpits, or tie your shoes? I certainly never thought about these seemingly ordinary things being such a gift prior to this accident. I now relish the self-care I can provide for myself and accept with enthusiasm and gratitude when friends offer to go above and beyond to pamper me a little. I am forever indebted to my friend Jeanine who gave me daily blow-outs while she took care of me the week after surgery (love you boo!). It can be hard to say yes to all the help people offer, but one of the greatest gifts you can give to those who care about you is to let them take care of you joyfully–and to pay it forward whenever and however you can.

3. It’s kind of fun finding new ways to ground yourself–and it’s okay to cry when you can’t run or ride. Yoga, running, and riding my bike were what I used to use to keep me grounded. As it turns out, these are all off limits while a bad break heals. At first I thought I’d go nuts, but it’s been fun rediscovering my love for long walks like today’s through Rock Creek and around the Lincoln Memorial; exploring a new bus line–DC public transport is pretty phenomenal y’all; and camping out in a coffee shop for hours on end with a book or blog post. Of course I miss moving my body–I’ve cried several times at the mere sight of others out and about exercising on a sunny day–but that’s okay. I’ve given myself whole-hearted permission to be sad and as a result I’ve got more space in my heart to embrace these new ways to ground myself. Life’s too short to wallow in what we can’t do. Take joy in what you can!

4. It’s the cracks that make you interesting when you put yourself back together. I don’t yet know what my life is going to look like once I fully recover from this injury. Who knows? I may never do a handstand or burpee again. What I do know is that I’ve already gained a profound appreciation for the genius and adaptability of the human body and a deep respect for anyone rocking a permanent disability who won’t let it slow them down. We’ve all got cracks, some more visible than others, but it’s how we learn from, integrate, and spin them that make us who we are. Life gets a whole lot easier when you view your cracks as what makes you beautiful, not broken.

5. Watches are overrated and timelines are stressful. I’m a rightie but I’ve always worn my watch on my left wrist. When my wrist broke, with it went my ability and habit to wear a watch. I basically slept for the first 10 days following the incident as my body and heart healed from the deepest damage. Upon awakening, I had all but forgotten that I owned a watch. As someone who struggles with anticipatory anxiety, I feel kind of silly for just now realizing how much more at ease I am when I’m not constantly looking at my watch, counting down the minutes until I have to be somewhere. I still glance at my phone or a wall clock when I’ve got to be somewhere for a business meeting or need to know how much longer until my students get their savasana, but it’s limited and only when truly necessary. It may seem small but for me it’s huge. It allowed me to be fully present and completely enjoy an 8+ mile walk with my friend on this gorgeous spring afternoon. No rushing. No monkey mind. No worries. Glorious.

I’ve come a long way in just four weeks since surgery and I’m learning more and more each day about my own life’s simple pleasures and small wonders. Every day gets better.

April 7, 2015

Peanut Butter Cashew Coconut Granola

Oh boy, it’s here! Another gluten-free granola recipe for you. All of my others have had very fall-like flavor profiles (pumpkin and sweet potato) but it’s time for spring y’all. Not that peanut butter and cashews exactly scream spring like asparagus and artichokes do, but they’re tasty year-round so just enjoy.

This yummy, crunchy, savory-sweet granola is great fuel before a workout. Grab a small handful about 30-45 minutes prior to heading out the door. After a sweat session, top 3/4 cup low-fat plain greek yogurt with 1/4 cup granola and half an apple chopped for a well-balanced recovery meal. Add an extra dash of cinnamon for a more heart-healthy edge!

Peanut Butter Cashew Coconut Granola

What You’ll Need:

5 cups gluten-free rolled oats
1 cup raw cashew pieces
1 cup unsweetened shaved coconut
1/2 cup coconut oil (liquid or melted)
3/4 cup all-natural peanut butter
3/4 cup maple syrup or honey
1 Tbs vanilla extract or 1 vanilla bean scraped
Optional: 1 cup chopped dried Turkish apricots

How to Make It:

Preheat the oven to 300°F
In a large bowl, mix together the oats, cashews, and coconut.
In a blender, blend together the coconut oil, peanut butter, maple syrup, vanilla, and cinnamon until smooth.
Pour blender mixture over your dry ingredients and stir until evenly coated.
Spread the mixture on a lipped baking sheet, pressing it down to evenly cover all the way to the edges.
Bake for 1 hour, gently turning the granola with a spatula every 15 minutes. Flip in sections so that you keep some clumps. Move some of the granola from the edges to the middle and from the middle to the edges about halfway through so that it cooks evenly.
After an hour, turn the oven down to 275°F and cook another 10 -20 minutes. You’ll know it is done when it is dry to the touch and piece left to cool on the counter turns crispy. Remove from the oven and let it cool completely.
If you’re adding dried apricots, stir them in while the mix is still cooling.

Note: store in an air-tight container for up to 2 weeks.

April 1, 2015

MOARfit’s Spring Guide to Seasonal Eating in the DC Area

Seasonal eating is something we should all strive for no matter where we live, how much time we have, or the resources we have at our disposal. We will not always succeed in sourcing all of our food from our own back yard or local farmers’ markets—certainly not in the winter months in most places!—but we can commit to trying.

Why is this important? Well, I’m glad you asked.

Seasonal foods are picked at the peak of freshness and offer greater nutrient-density than most out-of-season fruits and vegetables. The less distance a food has to travel the more those nutrients stay intact. When you eat with the seasons, you will naturally enjoy a broader diversity of foods, providing your body with a wider variety of important vitamins and minerals needed to maintain a healthy body and mind.

From the planet’s perspective, eating with the seasons reduces the number of miles your food has to travel before it hits your plate. This helps cut back on its carbon footprint thereby reducing pollution and contributing less to climate change. A lot of local food is also produced under organic conditions (whether certified or not)—i.e. no toxic pesticides or fertilizers—which is better for your health and that of the soil in which foods are grown.

Finally, when you buy locally grown foods in season, you help provide financial support to the farmers in your area—which helps to grow your local economy! Also, your wallet will thank you since seasonal foods are often priced lower than out of season foods, which have to compensate for transport costs.

So, what’s in season here in the DMV? Ask and ye shall receive:

(Um, how gorgeous are these local watermelon radishes??)

——————————

DMV SPRING EATS

Asparagus . Beets . Collard Greens . Spinach . Swiss Chard .

Kale . Mushrooms . Onions . Radishes . Turnips . Squash

—————————-

For a complete list, see FreshFarm Market’s PDF.

And I can’t leave you without a handy list of DMV Farmers’ Markets:

WASHINGTON, DC

Bloomingdale Farmers’ Market

102 R St NW (b/t N 1st St & N Florida Ave NW)

Sunday 10am-2pm, May – November

Eastern Market Farmers’ Market

225 7th St SE

Tuesdays 3 – 7pm, year round

Dupont Circle Freshfarm Market

Dupont Circle 1500 20th St NW

Sundays 9am – 2pm, year round

H Street Farmers’ Market

625 H Street NE

Saturdays 9am – 12pm, April – November

USDA Farmers’ Market

12th St & Independence Ave SW

Fridays 10am – 2pm, June – November

White House FreshFarm Market

810 Vermont Ave NW

Thursdays 11am – 2:30pm April – October

Glover Park-Burleith Farmers Market

Hardy Middle School parking lot, 1819 35th Street NW

Saturdays 9am – 1pm May – November

Mount Pleasant Farmers’ Market

Saturdays 9-1, April 6-December 21

Special Note: As of right now, the Mount Pleasant Farmers’ Market is set to remain closed due to lack of permits. Let local DC government know if you want this market to re-open!

Columbia Heights Farmers’ Market

Civic Plaza 14th St & Park Rd NW

Saturdays 9am – 1pm, May – December

14th and U Street Farmers’ Market

Saturdays 9am – 1pm, May – November

Penn Quarter Farmers’ Market

8th St NW

Thursdays 3 – 7pm, March – December

Broad Branch Farmers’ Market

Lafayette Elementary School parking lot, Broad Branch Rd & Northampton NW

Saturday 9am – 1pm, year round

DOT Farmers’ Market

301 M St, SE

Tuesday 11am – 2pm, May – November

Capital Harvest on the Plaza

Friday 11am – 3pm, opening date TBA

Palisades Farmers’ Market

48th Pl NW MacArthur Blvd

Sunday 9am – 1pm, year round

Adams Morgan Farmers’ Market

Columbia Rd and 18th St NW

June – December

Foggy Bottom FreshFarm Market

I Street Mall walkway between 23rd and 24th streets NW (Foggy Bottom Metro)

Wednesdays 3 – 7 pm, April – November

DC MEETMarket

15th St NW and P St NW

First Saturday of the month 11am – 5pm, April – November

MARYLAND

Silver Spring Farmers Market

Ellsworth Dr. b/t Fenton St & Georgia Ave

Saturdays 10am – 1pm January – March, 9am – 1pm April – December

Takoma Park Farmers Market

Laurel Ave, Takoma Park

Sundays 10am – 2pm, year round

Olney Farmers and Artist Market

Rt 108 & Prince Phillip Dr, MedStar Hospital Thrift Shop Grounds

Sundays 9am – 1pm, May – November

Annapolis Farmers Market

Donner Parking Lot, Compromise St

Sundays 8:30am – 12pm, Opens in May

Potomac Village Farmers Market

Parking lot of the Potomac United Methodist Church, 9808 S Glen Rd

Thursdays 2 – 6:30pm, May-October (and sometimes November)

Bethesda Central Farm Market

7600 Arlington Blvd

Sundays 9am – 1pm, year round

Rockville Farmers Market

Corner of Route 28 and Monroe Street

Saturdays 9am – 1pm, May – November

VIRGINIA

City of Falls Church Farmers Market

30 Park Ave

Saturdays 8am – 12pm, April-December; 9am – 12pm January – March

Arlington Farmers Market

Intersection of N Courthouse Rd & N 14th St

Saturdays 8am – 12pm, April – December; 9am – 12pm January – March

Ballston Farmers Market

901 N Taylor St

Thursdays time TBD, May – October

Old Town Alexandria Farmers Market

Market Square, 301 King St

Saturdays 7am – 12pm, year round

Frying Pan Farmers Market

2709 W Ox Rd, Herndon, Va, 20171

Wednesdays May-October

Crystal City Farmers Market

Crystal Dr b/t 18th St and 20th St in Crystal City

Tuesdays 3 – 7pm, April – November

Reston Farmers Market

1609 Washington Plaza, N Lake Anne Village Center

Saturdays 8am – 12pm, May – November

Vienna Farmers Market

Faith Baptist Church Parking Lot, 301 Center St South

Saturdays 8am – 12pm, May – October

McLean Farmers Market

1659 Chain Bridge Rd

Fridays 8am -12pm, May – November

McCutcheon/Mount Vernon Farmers Market

Wednesdays 8am -12 pm, May – Dec

[Source: Bright Young Things]

March 25, 2015

Yin Yoga – Why You Should and What to Do

Let’s start by defining just what this whole “Yin Yoga” thing is. Yin yoga targets the body’s connective tissues—i.e. our ligaments, tendons, fascia, bones, and even the joints—which are typically not the direct focus of more active styles of yoga. It is a slow and steady kind of practice during which fewer poses are held for longer periods of time than a more typical flow or form yoga class.

If fascia is a foreign word and anatomy isn’t your strong suit, you can think of Yin tissues as plastic versus our more elastic Yang tissues (muscles). When bent too rapidly or repetitively, a piece of plastic will snap. For this same reason, it’s important to apply gentle, constant, and patient pressure in Yin yoga poses. Otherwise, ouch.

So why is Yin yoga important?

As we age, our bodies lose mobility and increase in rigidity. It’s the natural curve of things. Yin is intended to help us reverse that bell curve and regain range of motion (ROM) in our connective tissues. Greater ROM in turn creates space for greater flexibility.

In order to get these physical benefits, however, it’s important to isolate the components of the body we want to be working. Yin yoga is most effective when the muscles are cool and therefore can’t take away from the work of our connective tissues. For this reason, it’s best to do Yin early in the morning before you’ve been moving around too much. This is most definitely not the practice to do right after a workout.

Arguably as important as the physical benefits of Yin are its mental and emotional benefits. Yin on its own forces us to be still. This is something take for granted these days. We’re always running around, focused on getting stuff done. When we pause and breath, we begin to notice what’s going on inside of us and discover what it is we truly need. If you can’t find the time to fit your Yin practice in before the school- or work-day starts, you can still reap the psychological benefits of this calming practice with a few poses before bed. It will help steady your mind, decompress your body, and lull you into most restful slumber.

Convinced it’s worth a try? Here is what you do:

Step one:

Find a small open space where you have room to stretch out. You don’t need more than that and you don’t even need a yoga mat. If you’d like, you can lay down a mat, towel, or blanket for comfort.

Step two:

Commit to following the three principles of Yin: (1) come into the pose to your first edge—where you first feel resistance and feedback from your body—without forcing yourself deeper; (2) come to complete stillness in the pose, primarily in the body but ideally in the mind as well; and (3) hold for the intended length of time. If you are just starting out, trying holding for two to three minutes. After a few sessions lengthen your holds to four to five minutes. Over time, in certain poses you can work up to eight, 10, or even 20 minute holds.

Step three:

Select five or six Yin poses to try based on the parts of your body that feel the most stiff, achy, or tight. A full list of Yin poses are available on this website. I also highly recommend Bernie Clark’s book, “The Complete Guide to Yin Yoga.”

Step four:

Close your practice with at least five minutes of savasana (dead man’s pose) or seated meditation. Basically, be still, with little to no physical effort, and breath.

Whether Yin works for you or not, take the time to take care of yourself. It is truly one of the most important and compassionate things you can do for yourself and everyone around you. Stress and tension are contagious. Don’t let yourself be a carrier!

March 17, 2015

Curried Kabocha Squash and Celeriac Soup

March started out on an arctic foot. Freezing temperatures, icy sidewalks, and a wintry mix welcomed us to this transitory month where winter and spring face off creating job security for meteorologists and sidewalk umbrella vendors alike.

If you’re still in hibernation mode like me you’re going to love this warming soup recipe. It’s simple to make but layered with complex flavors that take it beyond your average creamy vegetable soup. It’s light enough to be an appetizer but works just as well as a main when paired with a hefty hunk of good sourdough bread and a side salad.

Much of the subtle complexity of this soup comes from the star ingredient: kabocha squash. Kabocha squash is a type of Japanese squash with a sweet flavor akin to butternut squash, though it looks more like a small, green pumpkin. It has only 2/3 the calories of butternut squash per serving and is packed with beta-carotene which our bodies convert into Vitamin A and is essential for healthy white blood cells, a strong immune system, and good vision. Combined with antioxidant-rich curry leaves, which also deliver a rich, savory meets spicy meats sweet flavor, kabocha squash will help warm your body and keep seasonal sickness at bay.

Curried Kabocha Squash and Celeriac Soup

Ingredients:

2 Tbs Olive Oil
1 Yellow Onion, chopped
2 Cloves of Garlic, thin slices
2-3 Tbs Sherry Cooking Wine
1/2 Celeriac Root (~1 1/2 cups), peeled and chopped
1 Kabocha Squash (~2 1/2 cups), peeled and chopped
1 1/2 – 2 Tbs Muchi Curry Powder
1 Tbs Dried Oregano
Sea Salt and Pepper to taste
4 Cups Chicken Stock
1 Tbs Ghee (or Butter)
1 Cup Low-Fat Milk

Directions:

Heat a large saucepan over medium high heat. Add olive oil, turn down to medium and sauté onions and garlic until onions are translucent and garlic is fragrant but not burnt (approximately 5-7 minutes).
Deglaze bottom of pan with sherry.
Add chopped celeriac root and kabocha squash, curry, oregano, salt and pepper. Toss in onion garlic until evenly combined.
Add chicken stock. Cover and bring to a boil. Reduce to a simmer until a fork easily pierces the squash and celeriac but they aren’t falling apart (approximately 15 minutes).
Remove from heat. Add ghee and milk. Stir until combined.
Using an emersion blender while still hot (or standing blender once slightly cooled) puree soup mixture until smooth.
Taste for salt, spice, and acid balance. Add a little more salt and pepper, a hit of your favorite spice, or a touch more sherry if need be.
Enjoy!

Note: If you want to make this vegan, simply exchange butter for coconut oil and cow’s milk for coconut milk.

March 3, 2015

Top it with an egg.

As a nutrition coach I’m often asked what are some of my go-to meals that are (A) healthy, and (B) quick. My response is almost always, yadda yadda yadda and “top it with an egg.” Ok, so I realize that’s not exactly helpful but it’s really that simple. Pinky swear.

For example, one of my favorite dinners when I get home late from teaching at the studio is a small bowl of leftover roasted vegetables (think carrots, turnips, beets, sweet potatoes, onions, etc) topped with an over-easy egg; or, if I’m feeling fancy, a poached egg with some fresh herbs on top. The egg white serves as a filling protein and its yolk acts as an oozy, delicious sauce to richly coat the veggies and bring the dish together.

You can pretty much top any combination of raw or roasted vegetables, fresh or sautéed greens, herbs, homemade spreads, whole grains, and/or cheeses with an egg for a healthy, satisfying meal in under 10 minutes. Look in your fridge right now and give it a try. I dare you!

I put this theory to the test while down here in Florida for a little R&R with my itinerant roomie who is currently co-habitating with another grown male. Not surprisingly, their refrigerator looked like a bachelor’s when I first arrived. All that seemed edible was a carton of eggs and a half-used log of fresh goat cheese.

I thought to myself, I can work with this.

A quick trip to Publix and I was fully stocked thanks to their house-made jalapeno-cilantro hummus, some roasted red peppers, and a bag of baby arugula. I’d already brought down some of my homemade sourdough (thanks Caroline and Karen for the starter!) so I was good to go with just those few simple ingredients.

In no time, I was enjoying my simple sandwich in balmy 78 degree weather on their screen porch. It was a nice recovery meal after my morning run by Spacecoast Stadium and kept me full for my afternoon at the beach. Yes, I realize this is cruel torture for all my DC readers. Sending you sun and heat and love <3.

Amy’s Open-Faced Egg Sandwich on Sourdough

Ingredients:

1 thick slice (good, hand-made) Sourdough Bread
1 oz Goat Cheese
2 Tbs Roasted Red Pepper Slices (enough to cover a piece of toast)
1 small handful Arugula
2 Tbs Hummus of choice
1/2 tsp Organic Butter
1 Egg
Sea Salt and Pepper to taste
2 Tbs fresh Cilantro (optional)

Directions:

Toast one thick slice of sourdough bread (or substitute any whole grain bread you like).
While that’s toasting, heat a small frying pan over medium-high heat. Turn down to medium and add 1/2 tsp butter to pan. Crack an egg into the pan and cook until egg white turns opaque. Flip and cook another 1 minute. Remove from heat.
White the egg is cooking, spread toast with a thin smear of goat cheese; layer on your roasted red pepper; pile arugula on top and don’t worry if it spills over; add two heaping spoonfuls of hummus and spread it around to the best of your abilities.
Finally, la piece de resistance, top with an egg. Add a sprinkle of sea salt and freshly ground black pepper and even some fresh herbs if you’re feeling fancy!

March 1, 2015

Blood Orange and Ginger Sorbet

Much as I’ve loved this late and lurid winter we’re having in DC, I’m off to warmer weather. In an attempt to transport you to the places where people wear shorts and sip margaritas beachside this time of year, I thought I’d share with you a recipe for a refreshing sorbet. Personally, I’d eat this regardless of freezing temperatures so long as there’s a bathrobe and space heater nearby, am I right?!

While you might not be ready for this chilly concoction just yet, you should definitely bookmark the recipe or print it because blood oranges and ginger are two superfoods you don’t want to miss out on. Blood oranges are high in vitamin C, potassium, dietary fiber, carotenoids, and polyphenols like your standard oranges, and also have the added benefit of anthocyanins–powerful antioxidants which fight disease and inflammation. Ginger, one of my all-time favorite superfoods, is widely used to treat nausea, flatulence,stomach upset, and morning sickness. Ginger has also been linked to relieving the symptoms of upper respiratory tract infections, bronchitis, coughs, menstrual cramps, arthritis, and muscle pain. This super-root is as close to a homeopathic panacea as I’ve seen.

Blood Orange and Ginger Sorbet

Ingredients:

4 pounds blood oranges or other oranges
1 1/4 cups water
3/4 cup sugar
1 ½ Tbs orange zest
1 Tbs grated ginger
Juice of one Meyer lemon

Directions:

Finely grate the zest of two oranges, 1 lemon, and about 1½” of peeled, fresh ginger root.
Combine 1 1/4 cups water, sugar, zest and ginger in heavy medium saucepan. Stir over high heat until sugar dissolves and syrup boils; remove syrup from heat to cool.
Peel oranges and remove all pith, strings, and seeds. Transfer oranges and lemon juice to a blender or food processor; puree until smooth, about 30 seconds. Measure 4 cups orange puree and mix into orange-lemon-ginger syrup (reserve any remaining puree for another use—hello bold an beautiful smoothies!).
Cover orange mixture and refrigerate for at least 6 hours and up to 1 day to blend flavors.
Process orange mixture in ice cream maker according to manufacturer’s instructions. Transfer to a container, cover, and freeze.
Eat within a week for best results.