Healthy – Page 4 – Move Well with Amy Rizzotto

June 25, 2015

Detox your Cleaning Cabinet: Top 5 Homemade Cleaners for a Healthier Home

Okay, so we’re a little past the point of spring cleaning but with last weekend’s summer solstice behind us perhaps we can call this an article dedicated to better-for-you-and-the-environment summer cleaning.

As a nutrition coach, I help guide dozens of people each year through my seasonal, whole foods detoxes. Cleaning up one’s diet is all well and good, but to truly detox we all ought to dive a little deeper into our daily habits and our cleaning closets/cabinets.

How many people out there use a countertop spray or bathroom cleaner loaded with ingredients you can’t pronounce?

I’m not here to shame you because I too have used these strange, chemical concoctions. I’m simply here to point out that, hey, if smart people like Mark Bittman recommend that we not eat anything with ingredients we can’t pronounce, why doesn’t that rule apply to the products we use daily on surfaces we eat off of and bathe in? Skin is a very porous organ, my friends! All of these products can easily seep into your system with repeated exposure whether you accidentally ingest trace amounts or simply absorb them from repeated contact.

Avoiding damaging chemical cleaning products is easier than you might think. In fact, you likely have most if not all the ingredients you need to clean and shine your pad right in your very own kitchen, pantry, and medicine cabinet.

Now that I really have your attention, here are my…

Top 5 Homemade Cleaners for a Healthier Home

All Purpose Cleaner

1/2 cup white vinegar
2 cups water
Juice of 2 lemons

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.
Don’t use on stone surfaces—i.e. granite or marble.

Wood Polish

1/2 cup olive or almond oil
Juice and peel of 1 lemon

Notes:

Combine ingredients at least one day in advance for optimal efficacy.
Apply to a soft dishtowel first, then gentle rub in circular motions across the intended surface.

Bathroom Disinfectant

1/2 cup white vinegar
1/2 cup vodka or rubbing alcohol
20 drops of tea tree oil
10 drops of lemon oil

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

Glass Cleaner

2 cups water
2 Tbs white vinegar
2 Tbs rubbing alcohol

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

Grout Scrub

1 1/2 cups water
1/2 cup baking soda
Juice of 2 lemons
1/4 cup white vinegar

Notes:

Apply with a toothbrush and let sit for 5 minutes. Scrub vigorously to remove dirt and grime.
Wipe clean with a wet cloth and rinse with warm water.

Not only are all of these fumeless, non-toxic, and organic – they’re cheap and easy to make! Who doesn’t like cheap and easy?!

June 15, 2015

Strawberry Rhubarb Pie (Gluten-Free)

This summer, why not wow dinner and BBQ guests with a healthier than average dessert featuring fresh, seasonal ingredients? Strawberry Rhubarb Pie is a summer classic, perfect for any party.

I bet you can’t guess my favorite aspect of this sweet treat: it’s loaded with a nutrient-dense vegetable! Okay, so maybe you could have guessed I would like that part.

Rhubarb is a surprising source of calcium–just one cup has 10% of your RDA–and beauty-boosting nutrients like lutein, vitamin K, and antioxidants. Who doesn’t need a little extra help with healthy skin in the summer? All that heat, humidity, and sunshine can do a number on our most exposed organ.

Ok, first, please drool over this picture then scroll down for the recipe…

Strawberry Rhubarb Pie

Ingredients

1 Gluten-Free Pie Crust
1 pint strawberries
4-5 stalks rhubarb
1/2 cup raw cane sugar
1/4 cup arrowroot powder
Splash of sweet vinegar (white balsamic or fruit-flavored of choice)
1/2 tsp sea salt

Directions:

Prepare one Gluten-Free Pie Crust (or cheat a little and get one pre-made).
Pre-heat oven to 425 F.
Wash and cut strawberries and rhubarb into bite-sized pieces. Place in a large bowl and mix with sugar, arrowroot (or cornstarch if you aren’t gluten-free), vinegar, and salt. Mix thoroughly and let sit for 15 minutes.
Press pie crust into your favorite nonstick tart or pie dish. Fill crust with fruit and vegetable mixture, spreading evenly.
Bake at 425 F for 30 min then reduce to 350 F and bake another 20-25 minutes or until crust edges are golden brown.

Top with a scoop of your favorite ice cream. I went with Moorenko‘s creamy, delicious Vanilla Bean variety. YUM-E.

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.

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.

February 8, 2015

A 3-Course Valentine’s Day Meal that’s Truly Good for the Heart

There is a lot of hype around Valentine’s Day. Guys, I’m going to throw you a bone here, you have it rough. Many of us ladies expect you to plan something romantic, original and surprising. That’s a lot of pressure! And, if you’re the kind that likes to go out and chip away at Washingtonian’s Top 100 list or the DC Eater Heatmap, chances are you’re looking at elusive reservations and pricey checks.

In lieu of all the production and planning, dare I suggest you…eat at home? A homemade meal enjoyed in the comfort of your own home might just be the most unique and thoughtful gastronomic gesture of all. Better yet, you’ll be healthier, richer and experience way more intimacy than if you were squished into banquette seating with hoards of other couples out on the town.

To help get those culinary creative juices flowing, here are three of my favorite heart-healthy and delicious recipes perfect for a party of two “prix fixe menu”.

Starter: Plum, Kale and Feta Salad

Heart-healthy ingredient: Kale. Kale is rich in lutein, a compound recently linked to preventing atherosclerosis (hardening of the arteries).

Main: Apple Pecan Butter Salmon, Sriracha-Maple Brussels Sprouts and Roasted Rosemary Potatoes

Heart-healthy ingredient: Salmon. Salmon is an excellent source of Omega-3 fatty acids, which decrease LDL cholesterol (the bad kind) and reduce inflammation in blood vessels.

Dessert: Gluten Free Strawberry Balsamic Tart

Heart-healthy ingredient: Strawberry. Strawberries contain heart-healthy essentials fiber, potassium and antioxidants, and are naturally fat, sodium and cholesterol-free.

January 26, 2015

Cucumber Feta Salad with Lemony-Dill Dressing

Sometimes I like to play this game in winter where I turn on my space heater, put on reggae music and pretend it’s not frigid and frightening outside. If I were an animal, I might be a bear considering I have a innate desire to hibernate when temperatures drop, sidewalks turn into ice skating rinks, and my legs start to look like alligator tails. During one of these recent exercises in wistful imagination, I decided that creating a summery salad in the dead of winter would make me feel just a little bit brighter on what was an otherwise gloomy day.

Cucumber met feta. Feta met dill. Dill danced with yogurt, lemon and garlic. What resulted was an easy, tasty and refreshing January-denial salad. Dill does have its winter merits as it’s loaded with immune system-boosting vitamins A and C. I hope this recipe transports you to a sunny beach somewhere and leaves you feeling nourished, both body and soul.

Cucumber Feta Salad with Lemony-Dill Dressing

[makes approx. 6 side-dish servings]

Ingredients:

1 cup of feta cubes
5 small Persian cucumbers (or 2 regular)
¼ cup plain yogurt (I used nonfat)
2 small cloves of garlic (or 1 big)
Juice of 1 lemon
2 Tbs olive oil
¼ cup fresh dill
Freshly ground black pepper to taste

Directions:

Cut cucumbers into half rounds (or however you like your bite-size pieces to look). Toss together in a large bowl with feta cubes*.
In a separate small bowl, whisk together yogurt, lemon juice, minced garlic, chopped dill, olive oil and black pepper to taste. Resist any temptation to add salt as feta is quite salty already.
Add dressing to feta and cucumber and toss to combine.
Top with fresh dill and a few cherry or grape tomatoes if you have them on hand. Bon apetit!

*Note: I used block feta, which is cheaper and holds its shape better than pre-cut or crumbled feta. The block I cut up was about 3 cubic inches.

December 26, 2014

Carrot Coconut Ginger Holiday Detox Salad

Let’s face it, after the holidays we could all use a little dietary detox. The problem is a lot of us are cooked out from dinner parties, social outings, and family gatherings galore. They’re all in good fun, but when the season has passed we’re typically ready for some reprieve.

This salad is super easy and uses inexpensive ingredients (need I mention the holidays leave our wallets exhausted too?). Better yet, it’s full of dietary fiber and super-spice ginger to help get your digestion back on track. Belly bloat, goodbye!

Poach or bake a 3-4oz serving of salmon (about the size of a deck of cards) to serve alongside it and you’ve got a healthy, post-holiday detox meal using delicious whole foods that will heal your gut and guilt from the inside out!

Carrot Coconut Ginger Holiday Detox Salad

{makes 4 servings}

What You’ll Need

For the dressing:

2 Tbs minced fresh mint
2 Tbs olive oil
1 Tbs fresh lime juice
1 Tbs unsweetened coconut milk
1 Tbs honey
1” grated fresh ginger
¼ tsp sea salt

For the salad:

3 cups grated carrot
1 cup raisins
½ cup coconut flakes
½ cup toasted slivered almonds

Directions:

In a large mixing bowl, whisk together the dressing ingredients.
Add the salad ingredients and toss together until evenly coated.
Refrigerate for several hours before serving.
Serve cold or at room temperature.

This is just the tip of the iceberg.

If you want more detox recipes and are in need of a total system reset, sign up for my self-guided remote 10-day detox. My detoxes help you reset your relationship with food, understand where cravings come from, and leave you feeling energized and uplifted! With sign-up you’ll get:

Welcome Guide with all the information you need to detox effectively and safely
Meal Plan and Recipe Book featuring seasonal ingredients
Tips for transitioning out of the detox successfully
Access to a Pinterest board filled with delicious detox-friendly recipes for extra inspiration
A discount on private post-detox nutrition coaching

You can find this and other items in my online store.

December 2, 2014

Sweet Potato and Chickpea Salad with Lime, Cilantro & Tahini Dressing

As seasons change, so too does our palette. Whether you ascribe to seasonal dietary changes as those who practice Ayurvedic nutrition do or not, most of us would agree that when the warmth of early fall burns out and winter sets upon us raw veggies and icy lemonade no longer sound so appealing. If we carefully, our bodies tend to crave warming foods—think roasted vegetables, soups and heating spices. We’re all far more likely to go to an Indian restaurant now than amidst the stifling heat and humidity of August.

While our natural instincts may lead us to butternut squash and parsnips, there are those of us that still need a good salad every now and again. A warm salad might just be what many of us need in order to give into the turning times while still feeling grounded and nourished. This warm salad, featuring vitamin-A rich sweet potato and fiber-rich chickpeas, is filling yet light, full of flavor yet detox-friendly.

Sweet Potato and Chickpea Salad with Lime, Cilantro and Tahini Dressing

(makes 4 servings)

What You’ll Need:

Sweet Potato and Chickpea Salad:

2 large sweet potatoes (about 2 lbs), skin-on and cut into cubes
1/2 tsp ground cinnamon
1/2 tsp turmeric
1/2 tsp smoked paprika
Pinch of red pepper flakes
Pinch of sea salt
2 Tbs olive oil
1/4 yellow onion, finely diced
2 cups prepared chickpeas (canned works too)

Lime, Cilantro ad Tahini Dressing:

2 small garlic cloves, minced
1/4 fresh cilantro leaves
1/4 yellow onion, finely diced
Juice of 2 limes
1/4 cup tahini
Sea salt and pepper to taste

How to Make It:

Preheat the oven to 425°F.
In a large bowl, combine the sweet potato, spices, olive oil and a few pinches of sea salt. Toss until all pieces are evenly coated. Roast on a baking sheet for 30 min, or until soft.
Remove from the oven and let cool.
While the sweet potatoes roast, make the tahini dressing. In a food processor (or blender), add all ingredients and mix until smooth. Taste and adjust seasoning. You may opt to add a little water to thin it out.
To bring it all together, combine the sweet potatoes, chickpeas, onion and cilantro in a mixing bowl. Add 3/4 of the dressing, gently folding it into the mixture and serve with the additional dressing on the side.

Be sure you enjoy this recipe right away. Otherwise, set aside the portion of salad you don’t plan to eat undressed and save a small container of the dressing. You can reheat the salad when you’re ready and top with the tasty dressing. This is a great salad to bring to work and keeps well in the refrigerator for up to four or five days.