Nutrition – Page 2 – Move Well with Amy Rizzotto

December 23, 2013

5 Food Fixes & 3 Triggers to Avoid for a Happy Holiday Season!

5 Food Fixes & 3 Triggers to Avoid for a Happy Holiday Season!

Food can be your ally or enemy when it comes to stress. Not only do we often over- or under-consume when we’re feeling stressed, but the actual foods we ingest may have an adverse physiological effect on the levels of feel-good hormones, like serotonin, and anxiety-amplifying hormones, like cortisol, found in our bodies. So what foods should you seek out or avoid when elements of your personal and/or professional life are wearing you down?

5 Foods Fixes to Fight Stress:

High-fiber, complex carbs: Good grains like quinoa, oatmeal and farro will soothe your mood without bringing you down.
Foods rich in vitamin B: B-vitamins have been shown to have a calming effect on your mind and body. Go for the gold with foods like beans and lentils, and the ever-tasty avocado.
Foods rich in vitamins A and C, and folate: These vitamins and minerals help give you more energy and repair cell damage caused by stress. Aim to incorporate kale, red peppers, carrots and other good-mood fruits and vegetables into your diet on a daily basis to ward off anxiety.
Magnesium-rich foods: This mineral helps muscles relax, stimulates production of GABA, a neurotransmitter that eases anxiety and nervousness, and helps you fall asleep. Spinach is your best friend here. Just one cup has 40% of your daily value. Seeds, bananas and low-fat dairy will also do the trick.
Foods full of antioxidants: These powerful, disease-fighting phytochemicals help fight the damage that cortisol does to brain cells and memory, and melting away stress. Blueberries, unsweetened cherries and dark chocolate (70-85% cacao minimum) are all good foods to have on hand for an instant mood boost.

3 Triggers to Avoid:

High-fat foods: Fatty meat, heavy cheeses and dense baked goods can make you feel lethargic and are not the best calories to consume if you want to reduce your stress levels. Food-induced fatigue will not lighten your load and will also hamper your attempts at exercise–which stimulates serotonin production and can counter the effects of anxiety.
Caffeine: While a cup of coffee (or five) may give you a feel-good buzz it can also interfere with proper sleep. Caffeine sits in your system longer than you realize and the withdrawal period when you miss your morning cup can leave you feeling low and lousy. It may take a while to wean yourself off of the jet fuel, but ultimately you’ll feel better with less peaks and valleys if you can manage to cut back.
Refined sugar: Carbs can be a mood-booster, but refined sugar is a simple carbohydrate, which means it enters and leaves the bloodstream super-fast. Parents know that after every good sugar high there is always a “crash.”

December 17, 2013

5 Rules for MOAR Mindful Eating

Did you know that Americans spend $40 million annually on weight loss? What I’m about to tell you might not be the best for my business, but it will likely save you some serious cash on specialty groceries, packaged cleanses, personal trainers and the like–especially at this time of year. With New Years resolutions just around the corner your golden ticket to better health and well-being might be as simple as harnessing tools you already have within you to practice mindfulness while you munch.

Mindfulness is common speak for yogis worldwide. It is a practice derived from Buddhism and seen as a critical part of the tradition’s Noble Eightfold Path to Enlightenment. Mindfulness can be achieved through proper meditation, but can also be cultivated through daily efforts to bring awareness into all different aspects of our lives. It takes work–constant, and concerted effort–but can make a world of difference for your stress levels, concentration, productivity and even your relationships with friends, family and partners. The aspect I’ll focus on here, however, is how it can positively impact your relationship with food and ultimately lead to better nutrition and feeling comfortable with your body in both its internal and external manifestations.

Being more aware of your eating habits and resetting your relationship with food is a challenging process, but one that can be made easier by following my 5 Rules for MOAR Mindful Eating:

Sit down. Try to take a break from being the efficient machine you are and avoid the urge to multitask while you’re eating. Eating should get the same dedicated attention that composing an email or making a phone call does. By allowing your mind to focus on enjoying your food, you’ll be ready to realize and respond to the signals from your tummy when your hunger is gone.
Screen(s) off. It’s now well-known that there’s a proven connection between screen time and type 2 diabetes in children. Kids aren’t the only casualties. Let’s face it, we’re (almost) all addicted to our cell phones, tablets and computers (a.k.a. screens). Who out there spends at least 6 hours of their day looking at a screen? I’d venture to say at least 75% of my readers do. Now answer me this, who out there looks at a screen while eating at least one meal a day? The vast majority of us–and I’m guilty as charged–check emails, respond to texts and/or watch TV while we munch. Turning your screen off prevents you from getting distracted as to why you’re eating and, as I already mentioned, helps you recognize satiety. A mindful eater eats when they’re hungry rather than when they’re bored, sad, stressed, or celebrating. This is a lot easier said than done so set yourself up for success in cultivating food and full awareness by eliminating distractions.
Slow down. How many times have you waited 45 minutes for a table at a restaurant, 30 minutes for your food to arrive, and devoured your entire meal in under 10? In our culture of go go go, we rarely give the ritual of eating its due attention. Proper digestion begins in the mouth. Slow it down and allow your body to focus its energy on the act of eating and start things off right by chewing your food. I’m not preaching that we need to go so far as to chew each bite 40 times–though there is a fair amount of scientific evidence to suggest the efficacy of this–but at the very least we know that it takes 15-20 minutes for food to register in your brain chemistry (with the help of hormones like ghrelin and leptin) and trigger satiety. TIP: try chopsticks or using your non-dominant hand.
Savor flavor. Slowing down allows you to be aware of what you’re eating. If you focus on your food you’ll begin to notice the color, taste, smell and texture of what you’re consuming, as well as think about the effort you or someone else put into making it. This is an opportunity for gratitude that we all too often miss. It is also a great way to start savoring your food. As you become more mindful of what you’re munching on, your food will taste better and it might just encourage you to cook more which is this nutrition coach’s #1 strategy for long-term success in better eating habits for you and your family.
Finally, Sink in. Stay put after you finish your meal. This will (a) give your body the time it needs to figure out whether or not you’re full; and (b), if you aren’t rushing off to the next thing, you’re far less likely to experience stomach upset which can be triggered by the release of cortisol, a powerful stress hormone. For those of you who suffer from IBS or other tummy disorders, simply building in some down-time after you eat could mean a significant decrease in symptoms.

I’d love to hear your tips for more mindful eating. Please share your ideas in the “Leave a Reply” field below, or shoot me an email at [email protected].

October 9, 2013

Get the MOARfit for iPhone App

In just 3 easy steps, download MOARfit to your home screen for one-click access to my advice on optimal nutrition, yoga, functional fitness, and overall mind/body wellness. Grab your iPhone and follow along with the directions below.

STEP 1: Go to www.moar-fit.com in your browser (typically Safari for iPhones) and click on the arrow icon at the bottom center of your screen.

STEP 2: Click on the “Add to Home Screen” icon with my Roaring Down Dog Lion logo.

STEP 3: Voilà! You now have MOARfit on your home screen for easy, one-click access to moves + meals + motivation.

As always, thanks for getting your moves + meals + motivation with MOARfit!

September 20, 2013

Welcome to MOARfit!

Thank you so much to those of you who have followed along with me on MOARyoga over the last year. As with all things in life, the MOAR mission is dynamic and growing. What started as a blog dedicated to yoga and nutrition around this time last fall, has evolved and will continue to transform into more–well MOARfit to be exact.

This next phase is a reflection of my foray into a more inclusive definition of mind-body wellness. MOARfit came to me in late summer as I realized that I want to offer my students, clients, and readers advice and feasible steps to become functionally fit in their daily lives–both mentally and physically. For some people that might mean yoga three days a week and a vegan diet. For others, a fusion of HIIT (high-intensity interval training), outdoor activities like biking and running, and yoga combined with a flexitarian or compassionate carnivore diet might be the best path to the best you. Whatever course you choose to to follow, MOARfit will be a valuable resource for you along the way.

I have transferred all of my old content over from MOARyoga to this new platform–MOARfit–and hope you will join me in this new and exciting manifestation of my vision for helping people be the happiest, healthiest versions of themselves.

Sign up by clicking “Follow MOARfit” on the right sidebar and live life to the fullest by becoming functionally fit in both mind and body.

With gratitude and excitement for what’s to come!

Amy

September 5, 2013

Cherry-Goji Overnight Oats

With all the buzz overnight oats have been getting these days, I felt obliged to give them a whirl. I also wanted to use this as an opportunity to test out how my gut would react to a little Greek yogurt. It’s been nearly two years since I’ve had any dairy but the health benefits of Greek yogurt in particular have left me constantly lusting for its low-cal, high-protein, calcium-and-B Vitamins-packed goodness. I’m happy to report that it did not upset my stomach in the least–must be all those gut-friendly probiotics in there, which not only help regulate digestion but also strengthen your immune system.

While Greek yogurt was the most exciting ingredient for me, the real spotlight ought to be shined on the oats. According to the FDA, all that soluble fiber found in oats lowers LDL cholesterol (aka the bad kind). The antioxidants found in the goji berries, dried cherries and oats themselves have anti-inflammatory properties, making them an excellent choice for athletic, active folks like you and me. Muscle soreness, see ya later!

When you add nutritional rockstar chia seeds into the mix you’re getting a higher concentration of omega-3 fatty acids than salmon. Omega-3s have been linked to health benefits related to conditions including cancer, IBS, lupus and rheumatoid arthritis. One tablespoon contains 18% of your RDA for calcium, tons of fiber and potassium and 4 g of protein. What can I say? Good things come in small packages.

Finally, I can’t let you get to the recipe without a quick reminder of how great maca powder is. If you haven’t hopped on the bandwagon yet, it’s time. Maca is rich in B-vitamins and minerals like calcium, zinc and iron, all of which are essential to proper muscle and energy metabolism function. Ladies suffering from PMS or menopause, this should be your go-to for holistic health. And let’s not leave out the men. Maca powder is said to increase testosterone, boosting your libido and endurance…The list of benefits goes on and on. For more ways to incorporate this Peruvian delight, check out my Top Five Greenies post for some go-to smoothies that’ll jumpstart your morning.

Cherry-Goji Overnight Oats

What You’ll Need:

1 cup gluten-free rolled oats
6 oz nonfat Greek yogurt
8 oz unsweetened vanilla hemp milk
2 tbs raw honey
2 tsp cinnamon
3 tsp maca powder
3 tbs chia seeds
1/4 cup goji berries
1/4 cup tart dried cherries (unsulphured)

How to Make Them:

Mix all ingredients together in an airtight container and refrigerate overnight.
Enjoy with your tea or coffee the next morning!

Makes 4 servings and will keep in the fridge for up to a week.

August 20, 2013

Why Protein Isn’t a Dietary Silver Bullet

Why Protein Isn’t a Dietary Silver Bullet.

Originally published by STACK.com | August 15, 2013

Check out my STACK Expert profile for more articles on fitness and nutrition. //

Our collective desire for quick fixes makes diet crazes appealing. But although the names may change—Atkins, Zone and, most recently, Paleo—all fad diets tend to have one thing in common: an emphasis on increasing protein intake.

For years, fad diets have demonized healthy fats and carbs, claiming that if you eat too much of these macronutrients, you will get fat. Yet, protein has remained largely unscathed by the mainstream media.

This also holds true for athletes. Lean protein—and lots of it—is considered essential for athletic recovery. Muscle-repairing fats and energy-replenishing carbohydrates are given short shrift.

If you are one who focuses your nutrition on protein, it’s time to listen up.

Protein is an essential part of our daily diet. It constitutes the structural basis of our muscles, skin, nails and hair. There’s no doubt that it’s essential to our well-being. However, it’s not the only important nutrient.

Pick up your favorite fitness magazine, and you will see why our nutrition mindset is biased toward protein. Pages and pages of ads celebrate the latest protein powder or bar, but do you see any ads for products containing carbs or healthy fats? You’d think Americans were suffering from a serious epidemic of protein deficiency.

Fortunately, that is not the case. In fact, most of us—including vegetarians and vegans— get more than enough protein through our regular daily food intake.

For the average person, it’s recommended to consume 0.8 to 1.0 grams of protein per kilogram (pounds / 2.2) of body weight. If you’re an athlete or someone performing high-intensity physical activity (e.g., training for a triathlon or marathon), you should increase your daily protein intake to 1.1 to 1.4 grams per kilogram of body weight.

In other words, an active 135-pound woman should eat around 75 grams of protein per day, and an active 180-pound man should have 140 grams. Anything beyond the amount your body can use will be excreted through urine, so ultimately any excess protein is wasted. And, consuming too much protein may stress your liver and kidneys when converting it to carbs or fat for energy.

So despite its celebrated status, too much protein simply won’t do you any good. Remember also that protein isn’t a miracle food that you can chow down on without the risk of gaining weight. It has just as many calories per gram as carbs.

So, what should you focus on in your diet?

Ideally your daily caloric intake should include 25 to 35 percent fat, 15 to 20 percent protein and 55 to 60 percent carbs. In contrast, the Zone diet calls for a 30:40:30 ratio. That’s double the amount of protein and not nearly enough carbs to fuel your body for quality workouts.

Bottom line: although protein is an important component of a healthy diet, you need to break the mindset that protein is the silver bullet of nutrition. Accept that healthy fats and carbs have a place in your diet, and you will be more likely to reach your fitness and health goals.

August 7, 2013

Post-Workout Recovery Fuel: The Golden Rule

Diet crazes may come and go, but one macronutrient has always remained largely unscathed by the mainstream fitness and nutrition media.

Protein is an essential part of our daily diet, forming the structural basis of our muscles, skin, nails and hair, amongst other functions. True, this macronutrient is mighty important, but the hype it gets and the marketing power that is thrown behind protein powders and other supplements could make you think the entire American population is suffering from protein deficiency.

That is just not the case. In fact, most of us get more than enough protein through our regular daily food intake—including vegetarians and savvy vegans.

For most people, the RDA for protein intake is 0.8-1.0 grams of protein per kilogram of body weight (2.2kg/1lb). If you’re an athlete or someone performing high-intensity physical activity (e.g. training for a marathon), you should bump that RDA up a few notches to 1.1-1.4 grams of protein per kilogram of body weight (Williams 2006). In other words, a 135 lb woman should consume between 68 to 86 grams of protein, while a 180 lb man should target 90 to 195 grams. When we get too much protein, excess is converted into carbohydrates or fat and can stress the liver and kidneys. Eventually excess protein substrate is doomed to be a waste, excreted through urination.

The ideal food intake breakdown for athletes is to get 25-35% of your calories from fat, 15-20% from protein, and 55-60% from carbohydrates. For the sake of comparison, the once very popular ZONE Diet encourages a 30:40:30 ratio, or double the amount of protein according to RDA standards and not nearly enough carbohydrates to fuel your muscles’ glycogen stores for exercise. While these ratios are helpful for me as a nutrition coach, most people just want to be told how much protein they need after a workout.

This question always prompts my Golden Rule for Post-Workout Recovery Fuel: consume 10 grams of protein within one hour of intense physical activity for improved muscle repair.

Ideally, your post-workout snack or meal would fit into that 25-35%:15-20%:%55-60% ratio of fats:proteins:carbs. Most Clif bars fit the bill when you’re on the go with 45g carbs (5g of which are dietary fiber), 10g protein, 5g fat, and only 250 calories. And if you’re looking for something lighter—maybe saving room for that brunch in a couple hours—Clif Builder’s Snack Size are my go-to. The still have that 10g grams of protein your body needs, are a mere 130 calories, and provide a good source of iron, magnesium, zinc and calcium, as well as vitamins A, C, E and K and many of the B vitamins that are so essential to our metabolism.

I’m a big fan of Clif bars not only for their impressive nutritional profiles but also because of the company’s ethos. Clif is a 1% for the Planet member, they use 100% recycled materials for their packaging, and their bars never contain ingredients like artificial sweeteners, sugar alcohols, or trans fats.

Please keep in mind that these kind of bars should not be viewed as a regular meal replacement. Whole grains, fruits and veggies, beans and other sources of lean protein are essential to a well-balanced, healthy diet. That said, they are definitely a MOARyoga-approved, convenient way to fulfill the protein needs of your muscles in that one-hour post-workout window.

References:

Williams, Melvin H. Nutrition for Health, Fitness and Sport: 8th Edition. McGraw-Hill. May 2006.

June 19, 2013

White Asparagus & Shiitake Mushroom Salad w/ Balsamic Reduction

In need of an idea for a quick summer salad that tastes delicious? I was too. Salad’s can get boring, especially for those of us that eat them on the regular. It’s important to change up the ingredients to keep your interest (and this healthy habit) alive and well.

On my first trip ever to the AdMo Harris Teeter, I was inspired at the sight of white asparagus. The pale sister of glowing green asparagus, white asparagus is rare to find fresh in the US. Luckily, I caught the tail-end of prime asparagus season and seized the opportunity to snag this porcelain beauty.

This spring treat boasts a pretty impressive nutritional profile. Not only does Asparagus provide a natural liver detox, it is fortified with folate and vitamins E, A, and C to help protect you against heart disease. Folate, or B9, has also been linked to cellular regeneration (aka healing power). Vitamin E is shown to help fight Type II diabetes, and vitamins A and C will steel you against certain types of cancer and cataracts. Asparagus also contains potassium (as does its green cousin the avocado), which helps lower blood pressure and may reduce LDL cholesterol (that’s the bad kind).

Having selected my star ingredient, I decided to pick up some yummy shiitake mushrooms and arugula to round out the salad. For dressing, I decided to go sweet and simple with a balsamic reduction. The mild white asparagus paired nicely with the earthiness of the mushrooms, bitter bite of arugula, and sweet finish of balsamic.

Give this easy recipe a whirl for yourself, and if you aren’t lactose-intolerant or vegan, a hit of pecorino romano shavings would be delicioso!

Warm White Asparagus & Shiitake Mushroom Salad:

(Serves 4)

What You’ll Need:

3 tbs olive oil
1 bunch white asparagus (substitute green if unavailable)
2 cups shiitake mushrooms, sliced thin
5 oz arugula (or 1 bag/box)
salt & pepper to taste
1 cup good balsamic vinegar (for the reduction)

How to Make the Salad:

Thoroughly wash your mushrooms, asparagus and arugula (unless pre-washed).
In a large saucepan, heat 1 tbs olive oil over medium heat. Add your asparagus, spreading it into a single layer, and sprinkle with salt and pepper. Cook, stirring occasionally, for 8-10 min or until al dente (you can get a fork in but the spear doesn’t slip right off). Remove from heat and slice into 2 inch pieces.
Simultaneously with step 2, heat another large saucepan with 2 tbs olive oil over medium heat. Add your mushrooms and a pinch of salt and pepper. Sauté until mushrooms begin to brown, or about 5 min. Remove from heat but leave the pan on your stove. Add your arugula to the same pan and give it a quick warm up for 1-2 min.
Plate immediately, starting with the warm arugula as your base and equally dividing the asparagus and shiitake between four plates.
Drizzle with the balsamic reduction (recipe below) and enjoy!

How to Make the Balsamic Reduction:

Pour your balsamic vinegar in a small saucepan over medium heat and bring to a boil.
Turn down the heat so that the boil reduces to a simmer.
Stir occasionally and allow to simmer until the vinegar has reduced by at least half – though I liked to let it go longer for a thicker consistency.
Allow to cool then drizzle over your plated salads to finish.

June 5, 2013

MOAR’s Healthy GB Fries w/ Lemon Aioli

Inspired by a recent article in the NYT by one of my food idols, Mark Bittman, I decided to break open my glass jar of garbanzo bean (GB) flour and make something out of the ordinary. I purchased the flour a while back because I loved the idea of using it as an alternative to white or wheat. GB flour is not only gluten-free but has 21% of your DV for dietary fiber, 10% of your iron, and 6g of protein per serving. Compare that to whole wheat flour’s 12%, 8%, and 4g respectively (white flour doesn’t even hold a candle), and GB flour takes the perverbial cake.

Don’t get my wrong, these babies are still fried (though grapeseed oil keeps them light and crispy) but they’re an excellent nutritional alternative to the golden arches or BK. Give them a try and I promise you won’t want anything to do with the French kind.

Garbanzo Bean Fries w/ Lemon Aioli

What You’ll Need:

1 1/2 cups garbanzo bean (GB) flour
3 cups water
2 tbs olive oil
2 tbs Herbes de Provence
Salt & pepper (to taste)
Grapeseed oil (amount depends on pan size, for frying)

How to Make Them:

Grease an 8-by-8 baking dish with some oil or spray.
Boil 3 cups of water in a medium saucepan.
Put the GB flour in a large bowl and when the water comes to a boil, slowly add it to the bowl. Whisk constantly as you pour to prevent lumps. (Tip: you can also do this in a KitchenAid standing mixer if you have one. If you do it by hand–as I did in the featured photo–the batter will inevitably have a lump or two.)
Scrape the mixture back into the same saucepan you used, add a little salt and pepper, and bring it to a boil (it should take just a couple minutes). Reduce it to a gentle simmer, add in the 2 tbs of olive oil, and cook for one more minute.
Scoop your doughy mix into the baking dish and spread it into an even layer, which should be about 1/4-1/2 inch thick. Let it cool all the way then cover it with plastic wrap. Refrigerate for at least an hour or as long as a day.
Heat at least 1/4 inch of grapeseed oil in a large skillet over medium. Let it heat until a drop of water makes the oil hiss and spit (stand back!).
Slide the chilled dough out onto a cutting board (this is why you greased the pan) and slice the GB mixture into the shape of fries. These don’t have to look perfect–think handcut or as my Italian familia would say, al rustico! Pat dry with a paper towel to remove any excess moisture.
Working in batches, gently sliding them into the hot oil. Nudge them around occasionally until they’re golden all over, cooking for about 4 to 5 minutes.
Transfer your fries to paper towels (removing the excess oil) and immediately sprinkle with salt, pepper and Herbes de Provence. Serve immediately for the tastiest results.

Lemon Aioli

What You’ll Need:

1 cup organic mayonaise (you can go reduced fat here if you like)
Zest of one lemon
Juice of half a lemon
2 cloves of garlic

How to Make It:

Combine all ingredients in a food processor and pulse until the garlic is well-blended. If you don’t have a food processor, you can easily do this by hand–just mince the garlic before mixing.
Cover and let marinate in the refrigerator for at least one hour.

My GB Fries and Lemon Aioli make for a great appetizer or side dish to my homemade Quinoa Black Bean Zucchini Burgers. Enjoy these tasty bites with no guilt and maybe even your favorite icy brew. A wise woman once said: “everything in moderation, including moderation.”

June 2, 2013

I’ll have some MOAR Gazpacho

With Memorial Day behind us and temperatures climbing, summer has arrived in DC. When I think summertime meals my mind immediately fires up a grill, tosses on some corn, skirt steak and veggie skewers, and cracks open a cold beer. Unfortunately, my reality is that I live in a tiny (but lovable) one bedroom apartment. With no real outdoor space to speak of, grilling and chilling isn’t really an option. So what’s a girl to make?

Gazpacho! This healthy, tomato-based soup is traditionally served cold and originates from the southern Spanish region of Andalucia. To keep mine on the lighter side, I made it vegan and gluten-free (most recipes call for adding day-old bread to the base). Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the heart-healthy antioxidant compound, lycopene. Lycopene has been linked to reduced risk of cardiovascular disease and certain kinds of cancer.

If you have a food processor and/or blender, this recipe is super easy. For best results, make it in the morning the day you plan to serve it for supper or one day in advance–all this goodness needs time to marinate, allowing the flavors to fuse.

What You’ll Need:

4 large tomatoes
1 cucumber
2 carrots
1 red bell pepper
1 small bunch of scallions (approx. 8 stalks, white and green)
1 shallot
4 cloves of garlic
2 stalks of celery
Zest of 1 lime
2 handfuls of fresh basil (reserve a few big leaves for garnish)
1/2 tsp paprika
1 tbs chipotle pepper flakes (or your favorite kind/quantity of heat
salt & pepper
1 cup water (optional)
1/4 cup organic tomato paste
Juice of 2 limes
2 Tbs olive oil (plus more for garnish)

How to Make It:

Get out a big bowl, cutting board, vegetable peeler, knife, microplane, food processor, and blender.
Peel your cucumber and carrot. Rough chop them into big chunks and set aside. Wash your bell pepper, celery and scallions. Rough chop and set aside. Peel your shallot and onion, and set aside (can be left whole). Stem and core your tomatoes and cut into quarters. Again, set aside.
In separate batches (one at a time) place the (1) shallots, onion and garlic, (2) carrots and celery, (3) red pepper and cucumbers, and (4) tomatoes in your food processor and pulse until minced but not puréed. Add each batch to your bowl. Zest one lime using a microplane (if you have one) directly over the bowl. Mix to combine.
Add the spices, basil, tomato paste, water, fresh lime juice, and olive oil to your blender. Pulse until basil is even processed.
Add the blender mix to your large bowl. Whisk until it all comes together.
Cover the soup with plastic wrap and refrigerate for at least 4 hours or up to a full day. When ready to serve, taste for seasoning and heat. Adjust accordingly.
Serve in big bowls with a drizzle of high-quality olive oil and a generous pinch of shredded basil.

This recipe will serve about four people. If you’re gluten-free, I recommend serving it with some blue corn tortilla chips and nice glass of white wine. If you aren’t worried about gluten, serve with some lightly toasted hunks of hearty, whole grain bread and a beer. It’s a perfect summer supper to enjoy on your porch, roof deck, or (in my case) front stoop. Enjoy!