Category: Meals

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Avoid the Travel Trap & Pack Your Snacks

If you have a job like mine where you travel regularly, it can be hard to maintain a healthy diet when it comes time to hit the road (or skies). You no longer have the guarantee of a refrigerator to store fresh food, a good grocery store to purchase fruits and veggies, or a stove to prepare your own meals. Most of the time you will be forced to eat out and make the best choices possible. One way to avoid ordering a massive meal every time you sit down is to bring along your own snacks. Keeping tasty and nutritious snacks on hand will help keep you satisfied in between meals so you don’t become blinded by hunger, throwing your normally healthy habits out the door. Below are some of my favorite snacks to pick up before a long plane ride (such as the one I’m on as you’re reading this) or a day of racing around to different meetings with no time for a break.

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To honor spring and healthy, beautiful skin, I packed these tasty detoxifying snacks:

1. Pepitas: Also known as pumpkin seeds, pepitas are one of my go-tos for skin detox. Pumpkin seeds are packed with the beautifying mineral, zinc, and essential fatty acids including omegas 3, 6, and 9. They also help reduce inflammation in the body.

Go for the raw, unsalted variety to get all the benefits without any added down-sides.

2. Edamame Hummus w/ Baby Carrots and Radishes: Baby Carrots are plentiful in skin-beautifying Vitamin A in the form of beta-carotene. Vitamin A is found in many skin creams and treatments in the form of retinol, but ingesting it is still the best way to get that glow from the inside out.  Radishes are high in sulfur, silicon, and Vitamin C, which work together to boost collagen, strengthen skin, and stimulate the circulatory system. And Edamame Hummus from Trader Joe’s? Well that’s just darn tasty.

3. KIND Bars: I love KIND Bars because they are gluten-free, and most varieties are also wheat- and dairy-free. They are non-GMO, have simple and natural ingredients, and boast at least 5g of dietary fiber (approximately 20% of your RDA). They are delicious and more satisfying than chalky protein bars with a million ingredients.

So before your next trip, stock up on the good stuff and arrive at your destination feeling a heck of a lot better than if you’d gone for that blueberry muffin or five-dollar foot-long.

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Cherry Cashew Power Bites


If you’re like me and you’re always on the go, it can get hard to eat three healthy meals a day let alone snacks. Healthy eating takes planning. To help you incorporate more whole foods into your busy lifestyle  I’ve come up with an easy snack recipe that you can make on the weekend, store in the fridge and enjoy for the next 10 days.

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These Cherry Cashew Power Bites are perfect for pre-workout fuel because they’re a balanced combination of fat/protein/carbs that will keep you energized but not overly full (which can detract from the task at hand). Every ingredient is a whole food that your grandma would recognize. Best of all, there’s no added sugar so you don’t run the risk of a glycemic spike and resulting crash.

If you’re not a fan of dried cherries, opt for dried mango or wild blueberries–just make sure they are unsweetened and unsulphured.

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CHERRY CASHEW POWER BITES

 What You’ll Need:

  • 2/3 cup raw cashews
  • 1 cup  dried dark cherries (unsweetened)
  • ½ cup unsweetened shredded coconut, plus more for garnish
  • seeds of 1 vanilla bean
  • 1/2 tbs lime zest
  • 1/4 tsp sea salt
  • 1/4 tsp turmeric (optional)
  • 1/4 tsp chili powder (optional)

How to Make Them:

1. Soak cashews for 3-4 hours. Drain and rinse.
2. Soak cherries for 20-30 minutes until slightly softened and plump.

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3. Combine all ingredients in a food processor and pulse until a sticky dough is formed.

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4. Use a teaspoon to spoon out enough to make a 1″ ball. Squeeze the dough in your palm to bring it together and roll between your palms until you get a nice ball.
5. Roll in shredded coconut to coat.

Recipe makes approximately 20 power bites. Store in the fridge for up to 2 weeks.

At approximately 110 calories per ball. I like to snack on one or two of these 30 minutes to an hour before I workout. They give me the energy my body needs to move and play but don’t weigh me down.

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Turmeric and Thyme Baked Potato Chips

If you follow health news, you’ve probably been inundated by now with revived exuberance for the Mediterranean diet [exhibit A, B and C]. Last month the New York Times reported, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study yielding these impressive results was even cut short because the results were so decisive that researchers found it unethical to continue.

To me, this diet just plain makes sense. Why? Because it’s not really a diet, it’s a lifestyle, and one that is pretty easy to maintain. Unlike other diets, the Mediterranean diet is not very restrictive and has a vast array of menu options to keep you interested and satisfied for the long haul. I would, however, add whole grains into the mix as they’re an important part of a well-balanced diet. Additionally, I encourage anyone without a lactose  allergy to fit in some low-to-no fat dairy products. This is especially important for women as we need anywhere from 1,000 to 1,200 milligrams of calcium each day.

The bottom line for a healthy heart and happy stomach: pick up some good olive oil, lay off the red meat (for the most part), enjoy some delicious salmon with a side of asparagus, and grab yourself a glass of wine. I think I could get used to this kind of lifestyle.

And finally, in the spirit of the Mediterranean diet, here is a great snack and/or appetizer recipe for you to try. Buon appetito!

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Turmeric & Thyme Baked Potato Chips

What You’ll Need:

  • 2 tbs olive oil
  • 1 tsp ground turmeric
  • 1 tsp dried thyme leaves
  •  1/2 – 1 tsp sea salt
  • 1/4 – 1/2 tsp ground cayenne
  • 6-8 organic red-skinned potatoes (each about the size of two golf balls)

How to Make Them:

  1. Pre-heat oven to 400°F
  2. Slice potatoes 1/8″ or slightly thinner on a mandoline.
  3. Toss potatoes with all other ingredients in a large bowl.
  4. Arrange slices in a single layer on a cooling rack set atop a baking sheet (this allows air to crisp the chips 360°)
  5. Bake for 20 min, flip, then bake another 20 min.

[Serves 6-8 as an appetizer; approx 160 cal per person]

I like to pair them with Trader Joe’s Cowboy Caviar or a nice mixed olive tapenade. These would make a great app for any dinner party, potluck or tailgate.

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Q&A: Dairy vs. Non-Dairy Milk, The Calcium Showdown

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Source: English Tea Blog by A.C. Cargill
A good friend of mine, recently got in touch to say she loved my Greenie recipes but was used to making her morning smoothies with skim milk or Greek yogurt. What follows is the a little MOARyoga Q&A and the first in an ongoing series of Nutrition FAQs that will appear on my blog over time. Let the edification begin!

(Q): Is almond milk or rice milk healthier than skim milk? And is there still calcium in those?

(A): I prefer almond milk and almond milk yogurt due to my dairy allergy.

Soy and rice milk are also common alternatives used in smoothies. I like almond milk because it has less calories and more vitamin E than the others. Plus, given the debate surrounding the pros and cons of soy products, I tend to steer clear of soy milk.

In terms of calcium, our RDA (that’s “recommended daily allowance” in nutrition vernacular) is between 1000-1300 mg. Here’s a little breakdown per 8 oz serving:

  • Skim milk: 300 mg
  • Soy milk: 50 mg
  • Almond milk: 2 mg
  • Rice milk: 1 mg

On its own, milk is clearly the winner when it comes to being a natural source of dietary calcium, so if it agrees with your system I say stick to skim or 1% milk (just be sure it is fortified with Vitamin D which your body needs in order to absorb this important mineral). If you’re trying to cut back on calories, fortified almond milk is the way to go because it will save you about 50 calories per serving. Whether you’re watching your calories or you suffer from lactose-intolerance like myself, after fortification cow, soy, almond and rice milk are pretty much equivalent to milk (and sometimes surpass it) in calcium and vitamin D concentrations, delivering about 30% of your daily need for calcium and 25-45% of vitamin D per serving. Just make sure you shake the carton because these fortified nutrients tend to settle at the bottom (precipitation).

I’m a fan of Almond Breeze and Silk‘s PureAlmond unsweetened vanilla almond milks. Most brands will come in both the small, rectangular cartons (which are not refrigerated in grocery stores but need to be once opened) and the bigger pour cartons that should be available in your grocer’s dairy section.

If you have a question you’d like to submit for a future MOARyoga Q&A post, contact me at [email protected]. I’d love to hear from you!
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Soba Noodle Stir-Fry w/ Sirloin, Shiitake Mushrooms & Goji Berries

Goji berries are a Himalayan superfood used for 6,000 years by herbalists in China, Tibet and India to safeguard the liver, prevent macular degeneration, improve sexual function and fertility, boost the immune system, increase circulation, and promote a long and happy life. These lofty health claims are rooted in facts. These sweet/tart berries are rich in antioxidants, particularly the carotenoids beta-carotene and zeaxanthin. Zeaxanthin helps protect your eye’s retina by absorbing blue light and may decrease the risk of developing age-related macular degeneration (AMD), the leading cause of vision loss and blindness in people over 65.

Also  known as wolf berries, goji berries are my new favorite ingredient to add to salads (a great addition to my Sweet Sesame Raw Kale Salad), smoothies, and stir-frys. Speaking of, I recently tried them in a Soba Noodle Stir-Fry featuring sirloin strips, shiitake mushrooms, green swiss chard and carrots. They provided a delicious tangy, sweet surprise to an otherwise straight foreword stir-fry.

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What You’ll Need:

  • 6 oz buckwheat soba noodles
  • 1 tbs grapeseed oil
  • 1 cup green onions (thinly sliced)
  • 6 oz sirloin steak (cut into thin strips – against the grain)
  • 2 cups shiitake mushroom caps (sliced)
  • 2 garlic cloves (minced)
  • 2 cups green swiss chard (washed)
  • 2 tbs rice vinegar
  • 1 tbs fresh lime juice
  • 3 tbs low sodium soy sauce
  • 1 tbs peeled fresh ginger (grated)
  • 1 tbs Frank’s Red Hot sauce (or Sriracha)
  • 1 tbs sesame oil (separate from first)
  • 1/4 tsp salt
  • 2 tsps toasted sesame seeds

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How to Make It:

  1. Cook noodles according to package directions (no need for salt or oil here). Drain and rinse under cold water.
  2. Combine rice vinegar, lime juice, soy sauce, fresh ginger, and Frank’s Red Hot in a small bowl, stirring with a whisk. Set aside.
  3. Heat grapeseed oil in a large skillet over high heat. Add onions and stir-fry 1 min. Add carrots and stir-fry another 2 min. Add mushrooms and garlic, stir-fry 1 minute. Add swiss chard and stir-fry 2-3 min until greens wilt.
  4. Move veggies to the periphery of the pan. Season your sirloin strips with a little salt and pepper then add them to the center of the skillet. Cook for 2 min (sliced thin, your sirloin will cook fast over high heat so be careful not to overdo it).
  5.  Add vinegar mixture to steak mixture, cooking and stirring constantly for 1 min. Stir in noodles, sesame oil, and salt; cook for 1-2 min until noodles are thoroughly heated. Sprinkle with sesame seeds and serve immediately.
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My Top 5 Green Smoothie Recipes

It’s officially Cherry Blossom season here in the District, which means spring (real spring, not teaser spring) is just around the corner! To honor the onset of my favorite time of year in DC, I thought I’d share 5 of my favorite “Greenie”recipes. My Greenies are healthy vegan  smoothies that bring together fruit, dark leafy greens, plant-based protein and nutritional superfoods in one tasty and satisfying blend. At under 400 calories for 16oz of smoothie (that’s two full glasses!), all of these recipes are are great way to start your day. They’re also packed with dietary fiber (thanks to the flaxseed and chia seeds in there) and protein to keep you full and focused. Best of all, they have anywhere from 3 to 5 servings of fruits and veggies so by the end of breakfast you’ll have either met or surpassed your recommended daily intake. Now, that’s no excuse to eat junk for the rest of the day, but it is mighty nice to know that you’re giving your body much of what it needs for optimal function from the get-go. Also, studies show that if you start your day with a healthy breakfast you’re less likely to be obese, more likely to have good/stable blood glucose levels (and consequently more energy and less moodiness), and less likely to be hungry later in the day.

If you’re not a fan of almond milk substitute your favorite unsweetened rice, hemp, soy, coconut or skim milk, or try fat-free plain Greek, soy or coconut yogurt in lieu of almond milk yogurt. Coconut water is another good liquid to swap, just beware of its sugar content. Several brands really jack that up. My favorites are Blue Monkey, C2O, and–la crème de la crème–100% Raw Coconut Water.

 

 

(1) Banana-Berry Breakfast Greenie:

  • 8 oz unsweetened almond milk
  • 1 banana
  • 1 cup frozen whole strawberries
  • 2 handfuls baby spinach
  • 1 tbs almond butter
  • 2 tbs ground flaxseed
  • 1/2 tsp ground cinnamon

287 calories, 14g of dietary fiber, and 10g protein per serving.

(2) Blueberry-Kale Protein Greenie:

312 calories, 22g of dietary fiber, and 27g of protein per serving.

(3) Blueberry-Beet Power Greenie:

  • 8 oz unsweetened almond milk
  • 2 medium beets (boiled)
  • 1 cup frozen wild blueberries
  • 2 handfuls baby spinach
  • 1 tbs grated fresh ginger
  • 1 tbs fresh lemon juice
  • 3 tbs hemp protein powder
  • 2 tbs ground flaxseed

319 calories, 21g of dietary fiber, and 25g of protein per serving.

(4) Pineapple-Mango Vitamin-C Greenie:

  • 8 oz unsweetened almond milk
  • 1 cup frozen mango
  • 1 cup fresh or frozen pineapple
  • 2 handfuls of kale
  • 1 tbs chia seeds
  • 1/2 tsp ground cinnamon

341 calories, 13g of dietary fiber, and 10g of protein per serving.

(5) Dark Cherry Goji Greenie:

381 calories, 21g of dietary fiber, and 25g of protein per serving.

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Sea Change in Spring

The first days of spring are upon us–though you wouldn’t know it living here in fickle weather Washington, DC. Be that as it may, spring conjures up the promise of renewal, growth and optimism. For me, the winter-to-spring transition is almost always accompanied by a perceptible upswing in mood, outlook and, most important of all, energy. 2013 is no different. In fact, I’d venture to say that this spring brings with it more than just a modest internal shift but instead a genuine sea-change in my life and future.

Big statement.

The term sea-change refers to a gradual transformation through which the form is retained but the substance is replaced. For all my Shakespeare nerds out there, the expression is taken from a song in The Tempest: “Nothing of him that doth fade, but doth suffer a sea-change, into something rich and strange.” From the outside I look very similar to how I did 8 months ago, save for the rhomboids I never knew I had and a greater dedication to getting pedicures. However, in the same period of time I have undergone a mighty profound metamorphosis.

In August 2012, I set out on an 8-month path to becoming a certified yoga teacher. This past Sunday, I was handed the most important piece of paper in my life: my RYT-200 hour level Power Vinyasa Yoga teaching certificate. Now there’s a mouthful. I can literally hear my parents wincing all the way from Massachusetts as they read that my yoga certification has surpassed my GWU degree in International Development Studies, Phi Beta Kappa, and a Fulbright in terms of lifetime significance. Mom, Dad: I love you and I’m sorry. Thank goodness they’re genetically programmed to love me unconditionally.

Adho Mukha Vrksasana (Handstand, Split Leg Variation with wall)

I have gotten to do many amazing things in my life. From living in France and Senegal to tackling the icy slopes of Cotopaxi in Ecuador and 14,000+ foot peaks in Colorado, I have ventured far and high in my first 26 years. These experiences were life-changing and pretty darn cool to boot, but they’ve got nothing on this journey I’m on.

All of the support I’ve received throughout the course of this training from my yogi peers, teachers and mentors, as well as my friends and family has been so crucial. I cannot begin to express my gratitude. This path has been one of the most challenging in all my life but it is also this path that has equipped me with the tools needed to ride the waves of life with grace–both the glorious crests and the hidden undertows.

The first steps of this journey (and man oh man is this just the start!) have left me strong, resilient, and more mindful than I was before. I still have my work cut out in terms of navigating the baggage the practice of self-awareness inevitably unearths, but I know that process will only make me a better teacher and healer for my students–and lighter!

What comes next is the unknown. Beautiful opportunity and frightening instability all rolled up in one. Gaze fixed forward, I’m surrendering with enthusiasm, embracing the invisible path ahead.

On the note of surrender, I’ll leave you with an excerpt from one of my all-time favorite Rumi poems. Though intended for the summer-to-fall transition, his final words in “A Necessary Autumn Inside Each” are ones I intend to carry with me into the nascent days of spring as I embark on my untold destiny:

Very little grows on jagged

rock. Be ground. Be crumbled, so wildflowers will come up
where you are. You’ve been

stony for too many years. Try something different. Surrender.

~Rumi

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Slow It Down, Take a Bubble Bath

Sometimes I feel like I’m always on the go. Whether I’m jetting all over the place for my day job or making moves to get my yoga career off the ground, my days are jammed from the minute my eyes flutter open to the moment I turn down the sheets at night. My commitments blur the line between work and personal time and weekends have been desecrated, no longer prioritizing socializing with friends and R&R.

Like a lot of 20-somethings, this go go lifestyle is self-inflicted. True, I’m a bit of a masochist when it comes to what I set out to accomplish in any given day, week or month, but I love being busy. At least that’s what I tell myself when I’m vibrating after my third cup of coffee and hustling from the yoga studio to meet up with a friend I almost never get to see and back home to get a unit of my nutrition studies done before catching a flight out of Dulles for five days of meetings. Inhale. Exhale. Yes, all the yoga I do helps lower my stress levels but that too takes time and my asana practice can be more (physically) draining some days than I’d like to admit.

The truth is, this pace is stressful and is taking its toll. Spread yourself too thin and you’ll inevitably hit a wall. I hit mini walls all the time. Usually it’s just a few hours of being utterly knackered, feeling overwhelmed, and involuntarily surrendering to tears of fatigue as they flow across my temples in reclining half pigeon. Yep, that happens on a somewhat regular basis. And, you know what, I embrace it as my release and my body’s way of sending self-kindness with the message slow it down.

Here’s the thing: it’s hard to slow down without feeling like I’ve dropped the ball. I don’t sleep in on weekends or go spend an afternoon at the museum because I feel like I am wasting precious time when I could be devising a new recipe for my blog or working on a new killer ab sequence for an upcoming yoga class. And I know I’m not alone in feeling this way. In fact, I’d say the majority of my peers share my fear of losing momentum or missing an opportunity to advance our careers or beings. We’re all driven, ambitious, and slightly insane.

While goals and dreams take hard work, long hours, and persistence in the face of adversity, I know I will not succeed if I don’t give myself a break from time to time. Burn out is no joke kids. And news flash, not one of us is invincible. The key is to know where your edge is and cut back before you’re tumbling ass backwards into a total breakdown. Been there, done that and it ain’t pretty. As it turns out I’m an ugly crier…

http://tvrecappersanonymous.wordpress.com/

So before you end up a hot mess, here’s my prescription: take a bubble bath. Seriously, if you haven’t taken one in a while they’re mind-blowing. Or do whatever it is that will make you slow it down for at least one hour once a week. The key is to unplug and unwind. I like taking an Epsom salt bath because it forces me to put down my cell and computer (water & technology don’t mix), while simultaneously giving my weary muscles a rare chance to rest and recoup. For you it might mean slowly sipping a beer while sitting on your front stoop people watching. Or, maybe you go for a run or a long bike ride. Whatever it is, let me make a suggestion: no technology. Technology takes us out of the present moment, inhibits our awareness, and distracts us from listening to what our body and mind truly need.

We all need to recharge our batteries from time to time. Believe me, we’ll be better as a human race if we work to eliminate some of the stress and chaos that gets us all wound so tight. And I’m telling you, here and now, it’s okay to drop the ball. Because guess what? You will pick it right back up, just with renewed energy and resolve that only comes from sending yourself a little loving kindness.

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Food Allergy-Friendly Dinner Party

Times have changed and now it seems that almost everyone I know has a food allergy or sensitivity of sorts. Personally, I’m a card-carrying lactard. Despite my handicap, I’d still call myself a foodie – I just have to work harder on occasion! Due to my dietary shortcomings, all of the recipes on my blog are dairy-free, many are vegan, and from time-to-time they’re also gluten-free. The recipes below fall under all three categories and, as always, involve ingredients thoughtfully selected to boost your immune system and improve your overall health. Some of the nutritional rockstars in these recipes include:

Ginger: alleviates menstrual cramps; relieves an upset stomach; and has many other natural beauty and homeopathic applications

Coconut Milk: vitamins C, E and many of the metabolism-friendly Bs; magnesium, phosphorous, iron and potassium; may help combat heart disease and age-related diseases because of its high antioxidant content (for more info click here)

Garbanzo Bean Flour: see my post on Sweetly Salted Nut Butter Power Cookies

Turmeric: may prevent and slow the progression of Alzheimer’s disease, melanoma  and many other kinds of cancer; is a natural liver detoxifier (aka a hangover must); and may even play a role in fat metabolism. Need more convincing? Here’s a list of 20 benefits of this superspice.

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Starter: Shaved Brussels Sprout Salad w/ Pine Nuts

Entrée: Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach, served with Thyme-Infused Garbanzo Bean Flat Bread

Dessert: fresh seasonal fruit topped with shredded unsweetened coconut and dark chocolate bits

Wine Pairing: Vouvray or your favorite white wine

I wrote a blog on the first recipe earlier this week – click on the link above for details. As for the entrée, keep on reading.

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Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach

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What You’ll Need:

  • 2 cups red lentils, well washed
  • 1 tbs coconut oil
  • 1 onion, finely chopped
  • 4 garlic cloves, minced
  • 1 inch fresh ginger, grated
  • 2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 (28 ounce) can tomatoes w/ juice
  • 2 large carrots, peeled and chopped
  • 1 tbs fresh lemon juice
  • 6 cups vegetable broth
  • 1 (14 ounce) can light coconut milk
  • 2 cups shiitake mushrooms, thinly sliced
  • 1 shallot, minced
  • 1 tsp coconut oil
  • 1 bag spinach
  • 1/2 cup finely chopped green onions (to garnish)

How to Make It:

  1. In a large skillet, sauté onions in coconut oil until soft. Add garlic, turmeric, cumin, ginger, cayenne and salt and pepper. Cook, stirring for 1-2 min until aromatic. Add tomatoes with juice and bring to a boil, breaking up any large chunks as you stir.
  2. Add carrots, lentils, coconut milk and broth to your slow cooker. Spoon skillet mixture into slow cooker. Cover and cook on low for 6-8 hours. Stir in lemon juice and spinach leaves and continue cooking on high for last 20 min.
  3. Just after adding the spinach, in a medium skillet, sauté shallots in 1 tsp of coconut oil and a pinch of seas salt over medium heat for 3 min. Add shiitake mushrooms and cook for 2 min at medium heat then turn heat to low and cook another 8-10 min until tender and golden brown.
  4. Spoon soup into bowls and top with 1 tbs of thinly sliced green onions and 2 tbs of sautéed shiitake mushrooms.

Thyme-Infused Garbanzo Bean Flat Bread

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What You’ll Need:

  • 1 1/3 cups garbanzo bean flour
  • 1 1/2 tsp sea salt
  • 1 tbs dried thyme
  • 2 cups water
  • 2 tbs olive oil

How to Make It:

  1. In a large bowl, combine flour, salt and thyme. Slowly whisk in water. Let  mixture sit at room temperature for 30 min while oven pre-heats to 350 F.
  2. Place 9″ x 16″ cast iron griddle in oven while it heats. (You can also use a 10″ cast iron skillet here to make a more doughy version, akin to pizza crust).
  3. When batter is ready, whisk in 1 tbs of olive oil. Use the other 1 tbs to coat the griddle. Pour batter onto griddle and bake on center rack for 45 min to an hour (depending on the oven). The flatbread should be firm but chewy. Be careful not to burn. Carefully loosen flatbread from griddle with a spatula and let cool. Cut into strips and serve alongside your soup.

Finally, a great big thanks to my good friends and fellow yogis, Caroline and Jess, for being my test kitchen guinea pigs and great company!

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Shaved Brussels Sprout Salad w/ Pine Nuts

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Shaved Brussels Sprout Salad w/ Pine Nuts 

  • 12-15 brussels sprouts, shredded (yield 6 cups)
  • ½ cup pine nuts
  • 1 tsp olive oil
  • pinch of sea salt

1. Using  mandoline, shred brussels sprouts 1/8″ thick–yield should be approximately 6 cups. Place shredded brussels sprouts in a large colander and wash thoroughly.

2. Pre-heat oven to  350° F. Toss pine nuts in olive oil and salt and spread on a small baking sheet. Bake in pre-heated oven for ~5 min, checking frequently to be sure they don’t burn.

3. In a large bowl, combine shredded brussels sprouts, toasted pine nuts and lemon vinaigrette (recipe below), massaging the ingredients to thoroughly coat. Cover and refrigerate for at least 1 hour before serving.

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Lemon Vinaigrette

  • 1/2 cup olive oil
  • 4 tbs fresh lemon juice
  • 1 tbs minced shallot
  • 1 tbs corse Dijon mustard
  • 1/2 tsp grated lemon peel
  • 1/2 tsp honey
  • 1 tsp fresh thyme
  • salt & pepper to taste

1.Combine all ingredients in a small glass bowl. Whisk vigorously to combine.

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