Food – Page 8 – StyleNectar

Stuffed Grape Leaves Casserole

with Pomegranate Molasses

Stuffed Grape Leaves Casserole drizzled with Pomegranate Molasses

Stuffed grape leaves (aka dolmades in Lebanon, dolmas in Iraq, dolmathes in Greece) have been one of my absolute favorites since I was a kid…

Growing up (and maybe still? I should ask.) Mom and Dad would set out on their vintage cycles every Sunday morning during warm months for a 2-3 hour journey. Dad, the consummate gentleman, always accommodated Mom's extremely leisurely pace which my sister and I giggled over while peeking through the living room curtains to watch them depart – overcome with a glee that came only from having three hours to do exactly as we pleased – while they wobbled away like bicycle tourists in their own driveway, the two of us eagerly plotting our next move, wondering if they might not topple right over going that slow.

Alas, they covered a lot of ground!

Choco Ladies

Their excursions took them everwhere from the far depths of the east side, downtown into the flats and many times, through the valley – my sister's and my destination of preference. Not that, selfish as we were then, we really cared where they went- it was just that trips to the valley meant they returned with bunches of grape leaves carefully packed into their cargo holders… aka Stuffed Grape Leaves for Dinner!!!

Mom made the BEST stuffed grape leaves – and til now, I'd never been quite satisfied with any recipes (even those from Lebanese restaurants) other than hers- simply because she used FRESH grape leaves rather than jarred. Once you've tried both, the difference is quite discernable; the texture of jarred or canned grape leaves is much softer with a muddled flavor.

"Wait!" You cry. "I don't have access to fresh grape leaves!"

No problem!

I have TWO solutions for you… Not only does my casserole version bake the leaves in a manner which seems to completely remedy the softness and flavor issues even if you DO use jarred, but, I've also discovered a fresh substitute for grape leaves in collard green leaves (my new preference!) Yes, that's right. Collard greens provide the freshness jarred grape leaves lack, plus they're larger & therefore quicker/easier to use. Parboiling softenes them up to a lovely texture. Either way you make it, the recipe will be amazing.

This aromatic, middle-eastern dish brimming with pistachios, raisins, brown rice and mint is certain to become a family hit at your house also! Jim, the gorgeous, agile & shredded (apologies, I digress) boxer of our household, loves when I make it for him- in fact the collard greens are his preference too 🙂

Please enjoy!

Love,

Juliane

Stuffed Grape Leaves Casserole topped with sliced lemon & Pomegranate Molasses

Recipe for Stuffed Grape Leaves Casserole (Serves 8)

Adapted from Vegetarian Times

Ingredients

30
jarred or fresh grape leaves or 1 bundle collard greens, stems removed
2 Tbs. olive oil (+ additional for brushing top of casserole & dish)
1
large onion, diced
1
cup brown rice
2
cups low-sodium tomato juice
1 cup chopped unsalted, hulled pistachios
1
cup chopped fresh parsley
1
cup chopped fresh mint
1
cup raisins
¼
cup fresh lemon juice
thinly slivered lemon slices for garnish
Pomegranate
molasses (or concentrate) for drizzling, optional

Method

1. Dip grape leaves or collard leaves, depending on which you're using, into large pot of boiling water 2 minutes.
Drain, and set aside.

2. Heat oil in large saucepan over medium heat. Add onion,
and sauté 7 to 10 minutes, or until beginning to brown. Add rice and 2 1/2 cups
water, and bring to a boil. Cover, reduce heat to medium-low, and cook 30 to 40
minutes, or until liquid is absorbed. Remove from heat, and stir in tomato
juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt
and pepper, if desired. (Mixture will be very wet.)

3. Preheat oven to 350°F. Brush 2-qt. baking dish with olive
oil. Pat grape leaves (or collard leaves) dry. Line bottom and sides of baking dish with grape (or collard) leaves, allowing leaves to hang over sides. Spread half of rice mixture over
grape leaves. Top rice with more grape (or collard) leaves, then top with remaining rice
mixture. Cover casserole with remaining grape (or collard) leaves, and seal by folding over leaves around edges. Brush top with olive oil. Bake 30 to 40 minutes, or
until grape or collard leaves on top darken and casserole looks firm and dry.

4. Dip knife in cold water. Cut straight down with tip of
knife to make 8 servings, then remove servings with spatula. Garnish with lemon
slices, and drizzle with pomegranate molasses (if using- I love!).

5. This dish freezes beautifully for fabulous leftovers on busy nights!

What are some of your fondest food or otherwise memories growing up?

Did you & your sibblings look forward to your parents leaving you "home alone?" :-)

You may also enjoy: Marinated Mushrooms

The Happy Shake!

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Food, Health, Nutrition & Wellness, Philosophy/Meditation/Spirituality

Macaccinos, Meditation & more…

Creamy Macaccino with Almond Milk!

(Warning, along with a nice recipe, this post is pretty self-indulgent, rambling and goes where I've never gone yet always wanted to…)

Hi Guys,

There is SO much I want to talk about today; tons of amazing recipes I've been making and want to share (keeping me so busy I haven't had a chance to post about them!) an incredibly easy, practically free way to grow your own sprouts, food combining- something new I've started paying attention to, my new morning green drink recipe, etc. I will do my level best to get it all on StyleNectar as soon as I can. I'm learning so much, it's quite fun and exciting!

I have been on an amazing journey, as we all are right? That's life! And lately I've been looking at a lot of things including the concepts of identity, presence, going through life with conscious awareness (versus autopilot) and the repeated & perplexing realization that I am quite solo in my fascination by any of these ideas. Most times I bring up discussions, they're with an interest in looking beneath the surface of what's commonly accepted, leading to one of the concepts above. And generally no one wants to go there:-( Consequently I've made many fine friends through the authors of great books who DO love these philosophical discussions- but that will take me on a tangent into literature- another post for later.

For a long time I was too nervous to share these thoughts I consider most valuable & important on StyleNectar. They wouldn't appeal to a very large audience. So I kept things surface, sharing my favorite healthed-up, yet non-vegan, mainstream food so as not to turn anyone off, silencing all the stuff I really wanted to yell from the mountaintops – with the exception of my paintings- they're honest and real- yet simultaneously wide open for interpretation and, therefore, safe. I suppose that's an appeal for an artist; the viewer need go only as far as they dare in interpretation. Plus, they're from the soul, so half the time they're a mystery to me also:-) However, choosing this overall "safe" approach with the rest of my blog was getting to me. I wanted to be authentic which meant representing only a sliver of who I was wasn't enough – plus of course I've since gone completely vegan. So, a few months ago, I tiptoed a bit further and decided to start putting the rest of myself out there, and I've been truly heartened by your enthusiastic response!

Historically, I've stuffed my artistic and spiritual philosopher side. Not that I wanted to- actually I think it was rather unconscious- a product of being sort of a chameleon/socially acceptable. I can count on one hand the number of individuals I've known throughout life who love to philosophize, my Dad being one of them, thankfully:-) Otherwise, I get blank stares if I mention my daily meditation practice, being vegan (watch Our Daily Bread or Earthlings & read Diet For A New America or Eat To Live & you'll be vegan too) or my fascination with economics/politics or Buddhist/Hindu philosophy (I'll stop there, the list goes on I'm afraid.)

So it won't come as a surprise that I don't at all agree with such directives as don't discuss religion and politics! What's wrong with asking why? Why the aversion to looking beneath the surface? What's the appeal to living a life like robots on autopilot? Answer: conditioning is VERY powerful, if not virtually impossible, to go up against. And yet, the various domino affects of a world of robots are very frightening and so I do hope a few more people will have the courage to open their eyes. Personally, I find living in a state of presence/conscious awareness the most beautiful way to go through life. Though I'm not saying it's easy and it's definitely a life's work. However, autopilot has NEVER and will never be interesting to me.

As a society we're obsessed with building and maintaining an identity- as if without one, we'd cease to exist and life would somehow be meaningless without constant activity, achievement & results. In my humble opinion this clinging to an identity, essentially making an I the center of the universe, is the root cause for all the suffering in the world. Though I'll be the first to admit it's a struggle for me too, because of the tremendous pressure of conditioning.

When I was about four years old I'd ask myself, "Who am I?" I just couldn't take myself that seriously and kind of wondered why anyone else did. Didn't you often question, when you were a far less-conditioned human at that young age, all the drama with which adults seemed to be constantly engaged? As pre-conditioned children we were still in touch with our present, peaceful, inner selves. Jesus said, "We must become as little children." A return to the peaceful, spacious, silence where we can regain perspective in a moment of presence.

Meditation is the way I practice presence. It trains me to transcend identity and live in the world with conscious awareness. It's my fast-track (yes, ironic word choice) approach to putting life into perspective in addition to having a host of additional amazing benefits. And I'm committed because it works quite frankly. If I didn't see results I wouldn't be motivated to do it.

There are centuries of evidence and myriad scientific studies linking the affects of meditation to everything from increasing the peaceful centers of the brain to improving one's ability to concentrate, make decisions and cultivate awareness practice. I'll go into awareness practice in another post. Generally, it's learning to become conscious of the patterns of habitual thought in one's mind in order to ultimately let them go and harness the power of the mind rather than live unconsciously according to it's unhelpful, incessant chatter.

During meditation I watch my thoughts go from fast forward to slow motion- a general tape loop of the same 4 or 5 subjects repeating over and over! Letting go of my own "self/identity" follows suit. And soon, I feel as I did when I was four, at one with my surroundings. Bathed in love. Completely at peace.

I don't feel like working on a good segway here so I won't bother. But doesn't all that correspond nicely with not wanting to eat animals or needing to drink coffee in order to be happy?

Jim and I don't drink caffeinated bevvies any longer. We don't miss them. At all. We actually have more energy than when we used to drink them. And I'm afraid that, yes, we are sleeeping better too. If I had to say we have a substitute for coffee, I'd say the rocket-fuel-like energy we get from our green drinks far surpasses (chlorophyll baby). We also imbibe in a spirulina shake almost daily which is seriously amaze. And these Macaccinos pack a nice punch too. They're my late morning snack- Jim heads to work with his in a travel cup.

Maca is an ancient root prized by the South American tribes for centuries for its ability to energize and take warriors into battle with great stamina. It's an adaptogen, meaning it creates a state of balance or normalization in the body which restores its natural homeostasis creating affects such as balancing hormones. Do read up on Maca and start with a very small amount, listen to your body and proceed gently as such ancient herbs are powerful medicine.

Love,

Juliane

Un macaccino pour madame s'il vous plait?

Macaccino Recipe (Serves 1)

Ingredients

1/2 teaspoon Maca Powder
1 teaspoon Cacao Powder
sprinkle of cinnamon
stevia to taste
1 cup of unsweetened almond milk (for a lighter, yet still delish drink use 1/2 cup milk, 1/2 cup water)

Method

Heat the milk over a low heat until teeny-tiny bubbles start forming around the edge.
Whisk the dry ingredients together in a small bowl til incorporated.
Pour the warmed almond milk into the bowl, whisking until the dry ingredients are thoroughly combined into the milk.
Pour into your favorite mug, kick back and enjoy!

"To commune daily with God in deep meditation, and to carry His love and guidance with you into all your dutiful activities, is the way that leads to permanent peace and happiness."

~ Paramahansa Yogananda

In grace, light and presence

Love 💕

~Jayashrii

Live Beautifully

Be well

Jayashrii (Juliane) 💫

(Jayashrii is my Sanskrit Yogic name given by my teacher in India)

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Join my Saturday Zoom Yoga Classes~> All Levels Yoga Flow with Jayashrii

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Japanese Seaweed Salad

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Food

Marinated Mushroom Tapenade + Bonus Recipe

Mushroom Tapenade- Admittadly, I over-processed mine a bit & recommend leaving yours a bit chunkier:-)

This Mushroom Tapenade, inspired from the gorgeous, (I'm not kidding, see for yourself by clicking by clicking her name) Mimi Kirk's, beautiful cookbook, Live Raw, is one easy way to get the health benefits of a-mushroom-a-day into your diet. Or, if you're like me, you'll have a hard time eating less than half the recipe in one sitting. Not that it would matter, as this delicious twist on the Provencal original is incredibly light as well.

Anytime I've served this to guests as an appetizer presented with fresh vegetables, bread sticks or crackers, it's gone in the first hour. Of course it's a wonderful snack too – and makes a delicious spread for wraps and sandwiches.

Plus there's a Bonus! Simplifying the tapenade creates a fabulous marinated mushroom recipe, an addiction I've had since childhood when Mom made her amazing marinated mushrooms for potlucks at least once a year. For some reason she never served them at home, and there they'd be, tempting me from the fridge as they marinated away a day prior to her event. To this day, I still don't have Mom's recipe, but this one tastes just as I remember hers. However, mine are ready after an hour and take less than two minutes to prep. Jackpot!!

Please enjoy!

Marinated Mushrooms

Mushroom Tapenade

Ingredients:

2 large portobello mushrooms or 15 baby bella or white button or a combo
1/2 cup walnuts
1 clove garlic
2 tablespoons extra-virgin olive oil
2 tablespoons tamari, Bragg's or nama shoyu
freshly cracked black pepper

Method:

Clean mushrooms with a dampened kitchen towel. Chop coarsly. Marinate with the olive oil and nama shoyu for 30 minutes turning occasionally.
Pulse walnuts in food processor until broken down.
Add garlic and marinated mushrooms. Pulse until mixture is incorporated and slightly chunky mine pictured above could have been left a tad chunkier- so process yours a little less:-)
Taste for seasonings and adjust to taste.

Marinated Mushrooms (servings: makes 15 mushrooms)

Ingredients

15 baby bella or 15 white button mushrooms, wiped clean with a damp towel. Wild mushrooms are delicious too!
1 clove garlic, minced or garlic powder to taste
2 tablespoons extra-virgin olive oil
2 tablespoons tamari, Bragg's, Coconut Aminos or nama shoyu
freshly cracked black pepper
a few dried red pepper flakes for an extra pop of color & spice (optional)

**For Marinated Portobello"Steaks" Use 2 Portobello Mushrooms, wiped clean, stems trimmed of soiled portions. Slice tops into nice, thick 1/2" strips, and do the same with the remainder of stem. Adjust quantities of above ingredients as needed (you may need a bit more depending on size of your portobello, they really soak up the ingredients beautifully. (Serves 2)

Method

Marinate all the ingredients for an hour or up to 4 hours.
Check seasonings.
Serve in a beautiful bowl with party pics alongside for picking up.

Do you have a favorite family recipe you'd love to recreate?

You may also enjoy:

Cream of Mushroom Soup

Cheesy Gnocchi with Swiss Chard & Cannellini Beans

If you liked this post, say thanks by sharing it.

Food

Cream of Mushroom Soup (minus the dairy!)

Cream of Mushroom Soup, www.StyleNectar.com

This fabulous Cream of Mushroom Soup recipe is long overdue! However, the best things in life are always worth the wait 🙂 My vegan take on the classic is a bowl of warm, savory goodness. Rich, velvety and as always, simple to prepare.

I love this dairy-free version of Cream of Mushroom Soup even more than the cream-based & lower-fat dairy-based recipes I made in the past. This delicious soup gets it's luscious, creamy texture from the addition of cashews. (Dairy contains many hormone-containing and cancer-promoting substances and there are strong associations between dairy consumption and prostate, ovarian, adult testicular and colorectal cancers. 1.)

Lately, I often wonder if my tastebuds don't somehow know the difference between the foods that make me vibrant and healthy, versus those that don't. I adore my new vegan way of eating that much. It feels everyday like I get to have my cake and eat it too! I definitely have not given up a thing, despite virtually elimating dairy, meat, sugar and refined grains in favor of G-BOMBS (greens, beans, onions, mushrooms, berries & seeds). In fact I feel I've received a huge gift… the most delicious food I've ever made which happens to simultaneously make me feel amazing!

Please enjoy a steaming bowl of my Cream of Mushroom Soup to make your insides as happy as your tastebuds!

PS. I almost neglected to mention: "Mushrooms block tumor growth and have anti-estrogenic activity – regular consumption of mushrooms – as little as one mushroom per day – has been shown to decrease breast cancer risk by up to 60-70%." ^2.

Cream of Mushroom Soup the Nutritarian way, www.StyleNectar.com

Cream of Mushroom Soup

Ingredients

1 Tbsp olive oil
 1 onion, chopped
 2 cloves garlic, minced
 10
oz button mushrooms, coarsly chopped
 10 oz cremini mushrooms,coarsly chopped
 3-4
c. vegetable broth (depending on how thick you want the soup) 
1/2 tsp dried thyme 
2 or 3 tbsp. dry white wine 
1 tsp (or to taste) Himalayen or Celtic Sea Salt 
1/4 tsp
freshly ground black pepper
a handful of raw cashews (maybe 1/4 to 1/3 cup) depending on how thick you want the soup (soak overnight if you don't have a heavy-duty Vitamix blender- personally I soak then dehydrate all nuts as it removes enzyme inhibitors making them easily digestible & an active, live food with live enzymes/benefits galore.)
almond milk (1/4 c. give or take depending on how thick you want your soup)

Method

Heat the oil in a soup pot over medium heat. Add the onion
and cook, stirring occasionally, about 4 minutes. Add the garlic and cook about 30 seconds. Add the mushrooms and cook until they release most of their
liquid.
Add the broth and thyme and bring to a boil. Reduce the heat
and simmer for 10 minutes.
Stir in the wine, salt, and pepper and cook for 3
minutes.
Turn off the heat and cool slightly.
Using a heavy duty blender, such as a Vitamix, add cashews, almond milk and soup to the blender (add soup in batches if necessary) and puree until smooth & silky.
Taste for desired richness and add more cashews or almond milk as necessary. Check seasonings. Warm through before serving if necessary.
Enjoy!

Stay tuned for a to die for Mushroom Tapanade coming later this week…

You may also enjoy: Triple Berry Parfait with Cashew Cream!

Footnotes/References:

1. www.DiseaseProof.com, Dairy and cancer

Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years11, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21

Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23 One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24 If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks.

2. www.DiseaseProof.com, Strategies for Preventing Breast Cancer, 6

Food

Quinoa Stuffed Peppers with Melted Pepper-Jack

Hurricane Sandy Disaster relief… Please donate any amount you can:

Red Cross Donation Page

Instagram: Quinoa Stuffed Peppers with Melted Pepper-Jack

In preparation for Hurricane Sandy last week, I made these Quinoa Stuffed Peppers with Melted Pepper-Jack, inspired from Vegetarian Times. The storm left us with limited power, so four nights of pre-made dinners that tasted better the longer they melded in the fridge (they also freeze beautifully) was just what the doctor ordered. Popped 'em in the toaster oven for 30 minutes each night and dinner was easy as that!

Quinoa Stuffed Peppers with Melted Pepper-Jack is a wonderful southwestern take on the classic, packed with southwestern spices and black beans, oozing with melted, dairy-free Pepper-Jack cheese (seriously, ya gotta try dairy free cheese- it melts, stretches and combines beautifully as a substitute within well constructed recipes.) Absolutely delicious. And, if you're more in the mood for Italian one night, just swap out the cumin for oregano & basil, throw in cannellini beans instead of black beans and use dairy free mozzarella instead of pepper-jack. Voila! Instant Italian Stuffed Pepper makeover:-)

Please enjoy!

Quinoa Stuffed Peppers with Melted Pepper-Jack

(Serves 8)

Ingredients:

1
medium onion, finely chopped
1
Tbs. olive oil
2
stalks celery, finely chopped
1
Tbs. ground cumin
2
cloves garlic, minced
1
10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2
15-oz. cans diced tomatoes, drained, liquid reserved (I used a jar of Amy's marinara cause I didn't have any diced tomatoes!)
1
15-oz. can black beans, rinsed and drained (I used a mix of lentils and black beans as it was what I had on hand)
¾
cup quinoa (I used a mix of quinoa & millet)
3
large carrots, grated
1½
cups grated dairy-free pepper Jack cheese, divided
4
large red bell peppers, halved lengthwise, seeds/ribs removed

Method:

1. Heat oil and 1 Tbsp water in saucepan over medium heat. Add onion and
celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté
1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most
of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water.
Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes,
or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper.

3. Preheat oven to 350°F. Pour liquid from tomatoes in
bottom of baking dish.

4. Fill each bell pepper half with heaping ¾-cup quinoa
mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover,
and divide remaining cheese among peppers. Bake 15 minutes more, or
until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer
stuffed peppers to serving plates, and drizzle with pan juices before
serving.

Note** This dish freezes very well. Quinoa provides a serving of protein along with a punch of whole grain goodness.

(Recipe adapted from Vegetarian Times)

Instagram: Roasted Quinoa Stuffed Pepper with Melted Pepper-Jack

Hurricane Sandy Disaster relief… Please donate any amount you can:

Red Cross

You may also enjoy: Italian Affogatos!

Food, Health, Nutrition & Wellness, Style

Get a killer body without killing yourself

My story of finding a life-changing program of fitness & nutrition I can sustain for life.

A couple of weeks ago I promised to share the 30 minute interval training workouts I do 3 times a week to achieve full body toning, strengthening and cardiovascular endurance. Taken from the book, The Gold Coast Cure's Fitter, Firmer, Faster Program, by Andrew Larson, M.D. & Ivy Larson, the workouts are "a prime example that you absolutely do not need to jog or do any kind of high-impact cardio exercise to burn fat and stay lean"1. – a point crucial to my own story.

Finding a series of light workouts that deliver and can be done anywhere was beyond awesome. However, for me, it's just one part of the equation. Discovering a nutritional program that fuels my body without leaving cravings behind is the other important element to a sustainable lifestyle of fitness and nutrition I can maintain easily for the rest of my life.

My experience is the two components work together beautifully. I don't count calories. I don't dread or struggle to find time & energy for fitness. Neither do I spend 2 hours a day working out (a la Gwyneth Paltrow) to maintain my ideal weight/shape. It feels like a dream come true. Plus it's delicious and fun.

Fitness has been integrated into my life for as long as I can remember- with the exception of my college days which were FAR from exemplary:-) My childhood consisted of years of gymnastics, dancing and an overall extremely active lifestyle. Post college, my fitness routine was generally 3o minutes of cardio (running courses) 4 times a week, plus strength training, rotating through 4 primary muscle groups.

The post-college program sounds pretty good and far from excessive, right? And, yes, it was effective for a while. However, it fell short in two crucial ways:

A) The program wasn't designed for longevity, which I learned 5 years ago when I suddenly began experiencing hip pains, knee pains, pains in the balls of my feet and in the little joints of my toes. As sensible as my fitness program seemed, it had clearly stopped working for me.

B) It didn't incorporate the 3 key fitness & nutritional secrets which eliminate insatiable post-workout hunger that easily offsets any workout.

As I mentioned at the beginning of this article, I now realize these two ideas work hand-in-hand. However, it was the former, the pain, that first got my attention.

It was very confusing! I wasn't lacking determination or commitment, yet my body was suddenly trying to tell me something. Once your cartiledge is gone you can't get it back, so I wasn't going to ignore the messages. I began experimenting… feel free to read the details of my journey below, or just skip to my solution:-)

First, I visited a foot doctor to be sure the issues didn't stem from my stride. After purchasing a set of custom inserts for my running shoes, no relief. Next I switched things up, signing up for a slew of group classes including kickboxing at a local gym, but being so fast paced, the ability to stay conscious of proper alignment to protect my joints was virtually non-existent. I started yoga, at which I excelled easily due to my gymnastics background, however it exacerbated my hip issues and caused a new set of neck and shoulder problems. I began to feel at a dead end. We purchased an eliptical, but still, the same hip issues. Then a bike. And finally, I found a decent reduction in pain by rotating between the bike, eliptical and treadmill (eliminating running altogether) so as not to overexert any one part of my body. I continued with the strength training. While this plan worked quite well for alleviating the joint issues, I still hadn't figured out how to deal with the post-workout, seemingly insatiatable appetite response. Was I working out too hard? It turns out, for me, yes, that was part of it. I reduced to only twice weekly workouts- my appetite plummeted along with an extra five pounds! However, I wasn't sure that I was conditioning my body as thoroughly I wanted- then I stumbled across the Fitter, Firmer, Faster workout (& Dr. Fuhrman's Nutritarian lifestyle) and lived happily ever after:-) It's truly a great workout, but sometimes I'll do ballet or pilates or just catch up on a TV show while riding the bike- the key is, I keep it light and fun, rotating between activities so as not to overstress any part of my body. And…

5 years of experimentation later I'd learned 3 valuable keys to staying lean, fit and healthy for life.

1) Less can be more. Working out excessively can put unecessary, irreparable wear and tear on the body over time while fueling an unsustainable "Eat-to-Workout" cycle.

A light, full-body workout 3 times a week does the trick for me. Sometimes I don't get to all 3 workouts and it's still ok! Keeping the workouts efficient and gentle means I'm not fueling the "Eat-to-Workout" cycle to which so many of us fall prey… A killer workout results in an insatiable appetite ~> requiring even more hours of fitness to offset ~> the accompanying time/energy committment become impossible to sustain resulting in burnout ~> or leading to injury/wear & tear on one's body ~> which inevitably catches up with us (as happened in my case).

Again, I highly recommend the 30 minute workouts in the book, Fitter, Firmer, Faster, by Andrew Larson, M.D. & Ivy Larson. Ivy's story is incredibly inspirational- check it out here. No matter one's level of fitness, the workouts in this book are a fantastic way to start getting back in shape or to refine one's routine to a more sustainable level. Today I look back with gratitude at the 'hints' my body provided to get me to adjust my lifestyle. And, I'm SO much happier having taken it's advice. My workouts are fun, not grueling. I work out less and I love my weight and shape.

Did you know in the areas of the world with the greatest numbers of centenarians, the populations don't "work out" at all? However, they do incorporate light, natural exercise into their daily lives via living on hills, walking daily and staying active throughout their elder years: "It’s interesting to note that the communities
that live the longest in the world (average age is over 100yrs), don’t exercise
like the way we think of exercise, they don’t get anti-aging procedures and
they aren’t alcohol free. Counter intuitively, they are still sexually active into
their later years, are quite mobile and live with a sense of purpose and vigor. When they pass away, the research shows that it’s not due to
a chronic disease like heart disease, cancer or diabetes. Rather, they
pass quickly and naturally usually in their sleep. In this article we take lessons from the centurion
communities of the world to gain priceless insight into how we too can live the
longest. The solutions are much simpler than one may think…" -Dr. Isaac Jones (Click link for full article)

2) Eat clean and eliminate foods which contribute to cravings. Consumption of grains and sugar, or high-glycemic foods, create cravings. It also happens they do a lot of other unhealthy things in the body too (check out www.DiseaseProof.com.) Consumption of nutrient dense G-BOMBS (Greens, Berries, Onions, Mushrooms, Beans & Seeds) satisfy the body and decrease cravings. I'll continue to post my favorite Nutritarian recipes, using G-BOMBS, here on StyleNectar. Look forward to my delicious Roasted Quinoa stuffed Peppers with melted 'Pepper-Jack' in the next day or so!

"If we turned the American diet upside down so that 90% of calories come from produce, we would put an end to dieting, resolve our health-care crisis, win the war against breast cancer, and save millions of lives from heart disease and diabetes. See an example of my food pyramid, which starts with foods high in micro-nutrients as the base." -Dr. Joel Fuhrman, from www.DoctorOz.com

3) Meditation. I'll write a post on this shortly. This daily practice is immeasurably beneficial in my life.

Please let me know if you have any questions on any part of my journey. Each person is different so the key is to learn what works for you. I wanted to share some of what has worked so well in my experience so that any of you sharing similar challenges might benefit. The greatest gift we can give to the world is our own happiness and well being.

Much love,

~Juliane

References:

1. Ivy Larson. “Clean Cuisine & More” Newsletter. 2012 Oct 24;(3).

I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Food

Strawberry Shakes & Mini Pizzas

A Nutritarian Lunch You & Your Kiddos will Love!

Strawberry Shakes & Mini Pizzas

Strawberry Shakes and Mini Pizzas are the favorite go-to lunch around our house lately. Jim, a huge fan of strawberry "Quik" growing up, slurps these shakes down like he's back in second grade:-) Likewise, as a former NYC pizza fanatic, he devours these delicious thin-crust mini pizzas. It's a meal packed with everything you crave and all the nutrition your body needs to thrive. Plus, the pizzas are totally customizable to suit your and your kiddos' taste-buds!

My delicious Strawberry Shake is a detoxifying, low-calorie drink packed with disease-preventing strawberries and pomegranate. Check out the majorly impressive benefits of these two powerfoods, as stated by Dr. Fuhrman on www.diseaseproof.com:

"Antioxidant phytochemicals:

Anthocyanins (the most abundant antioxidants in berries) provide antioxidant protection on their own, plus they increase the production of cells’ own antioxidant enzymes.¹ A 1.5 cup serving of strawberries increased antioxidant capacity in the blood of human subjects, building protection against oxidative damage.²
Pomegranate contains a unique antioxidant called punicalagin; it is the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice.³ Pomegranate juice has been found to reduce oxidative stress markers in healthy humans.⁴

Detoxification:

Ellagic acid, an antioxidant derived from berries and pomegranate interacts with a protein calledNrf-2 to increase expression of the body’s natural detoxification enzymes.⁵

Anti-cancer effects:

Strawberry and pomegranate extracts slowed cell growth and induced cell death in human cancer cells from several cancer types.^6-9
Pomegranate and strawberries are both anti-angiogenic – strawberry extracts help to prevent growing tumors from acquiring a blood supply – preventing those tumors from receiving the nutrients that would allow them to grow larger.^10-13
Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors – this means that they inhibit the production of estrogen, which can reduce breast cancer risk.¹⁴
Strawberries and pomegranate have anti-inflammatory effects that may protect against cancer and other chronic diseases.^5,15,16
Patients with precancerous esophageal lesions ate strawberries each day for six months. The results were amazing – 29 out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – this means that the progression toward cancer began to reverse, and the risk of the lesions becoming cancerous had decreased.^17"

Cardioprotective effects:

Higher strawberry intake is associated with reduced risk of death from cardiovascular disease.¹⁸
Human trials have found that daily consumption of strawberries decreases total and LDL cholesterol, and pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).^19-22
Strawberry and pomegranate phytochemicals have blood pressure-reducing properties.^23-25
In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.²²

Anti-diabetes effects:

Strawberry and pomegranate phytochemicals have actions on certain digestive enzymes that can result in reduced glucose levels following a meal.²⁶
Ellagic acid, which can be derived from berries or pomegranate, reduced secretion by fat cells of an inflammatory molecule that is thought to contribute to insulin resistance.²⁷
Adding strawberries to a meal was shown to reduce the insulin response in overweight adults.^15"

I don't know about you, but all those amazing benies motivate me to drink this shake as often as possible! Well, ok, the fact it's outrageously delicious doesn't hurt:-)

Personal Mini Pizza

As for my yummy pizzas- they're made with crusty Ezekial 7 Whole Grain Pocket Breads, topped with out-of-this-world, organic marinara by the brand "Amy's," melty-stretchy, ooey-gooey non-dairy shredded mozzarella, your favorite chopped veggies (I love onions, olives, artichokes & a sprinkling of arugula) plus a few herbs (hot pepper flakes, garlic, oregano) for over-the-top pizza flavor. If you're new to non-dairy mozzarella, you'll be pleasantly suprised by how great it tastes & melts. Not to mention, you'll be very happy to avoid dairy when you learn what the multi-billion dollar dairy industry doesn't want anyone to know as explained at www.DrFuhrman.com and quoted below…

"Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22 IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23 One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24 If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks."

"Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14 Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21"

Recipe for Strawberry Shakes (Serves 2)

Ingredients:

2 cups strawberries (frozen or fresh)
4 tbsp pomegranate concentrate
8 oz or more almond milk – adjust while blending to achieve preferred consistency
a couple drops of liquid stevia to sweeten with ZERO calories (I like Sweetleaf, KAL & Vitacost brands- the brand you choose does make a difference in taste. PS. Stevia helps lower & control blood pressure!)

Method:

Blend all the ingredients together in a high-speed blender (such as a Vitamix).
Serve with a wide-mouthed straw and enjoy!

Recipe for Personal Mini Pizzas (Makes 2 Pizzas)

Ingredients:

2 Exekial Whole Grain Pocket Breads (Store in freezer)
4 Tbsp Amy's Organic Low Sodium Marinara
dairy free shredded mozzarella
your choice of finely chopped/sliced toppings. I like sliced artichokes, thinly slivered onion, sliced black olives & a few greens sprinkled around on top
dried oregano- sprinkle to taste after cooking
dried garlic- sprinkle to taste after cooking
dried red pepper flakes- sprinkle to taste after cooking
sea salt- judiciously sprinkle to taste after cooking

Method:

Remove 2 frozen Pocket Breads from freezer.
While still frozen, spread 2 tbsp marinara over each pocket bread. Sprinkle with shredded mozzarella and add desired finely chopped/sliced toppings.
Place in a 400 F oven or toaster oven and cook until the veggies are soft and cooked through, cheese melted and the pocket breads crispy at the edges and heated through.
Sprinkle with dried herbs/seasonings to taste.
Cut each pizza into 4 wedges and serve. Enjoy!

Personal Mini Pizzas

What are your favorite pizza toppings?

What do your kiddos love on their pizza?

You may also enjoy~> Maple Cinnamon & Cocoa Crispies!

Food, Health, Nutrition & Wellness

Being a Nutritarian

I promised, a few weeks back, to update you on how I'm tweaking my mostly raw, vegan lifestyle to a nutritarian point of view. First, let me preface that I think the whole process should be fun and the best approach to be open minded. This is a work in progress, and rather than holding myself to the strictest standards I will always feel reasonably comfortable compromising here and there. That said, my primary interest is taking the best possible care of myself, in a SUSTAINABLE manner, so that I can feel great, look my best and enjoy life to the max!

I've always been fascinated by how nutrition affects the way our bodies operate and ultimately, the way we feel and function as a result. Through my research, I came across the highly regarded, Dr. Joel Fuhrman, auther of the excellent book, "Eat to Live," among others, and creator of the Nutrient Density-based food pyramid below. Dr. Fuhrman explains the scientific evidence and first rate studies behind the very latest findings for how a "high-nutrient, vegetable-based diet style is the key to optimal health, increased longevity and disease prevention." In fact, he states, "high-nutrient eating, as a therapeutic intervention, is most often MORE effective than drugs and surgery at restoring health from chronic diseases."

Fuhrman isn't shy about exposing the myriad myths and total misinformation propulgated by industries with a vested interest in consumers buying their products (dairy, animal products, grains to name a few). Neither is he shy to point out the current recommendations/food pyramid guidelines offered by the FDA are totally off base, "listing protective foods as 'side dishes,' and allowing the vast majority of calories to be obtained from nutrient poor foods." The bottom line is that it's important for each one of us to become experts on our own bodies and how to support them, rather than blindly following the advice of industry-biased experts, the government, or even doctors (most of whom don't receive training in nutrition).

What has become lost in the bombardment of messaging & advertising all skewed to sell products, is the simple fact that our genetics have only a 10% impact on how healthy we are– the rest is very much in our hands! But that sort of information doesn't support a dependence on pharmaceuticals/insurance/products being sold by billion dollar industries. Therefore, the majority of the population get brainwashed into thinking osteoporosis, obesity, heart disease and breast cancer are a matter of either time or fate.

The truth is the foods we choose to put into our bodies have the power to heal, protect and nourish us in incredibly powerful ways! For example, Dr. Fuhrman points out, the very battle on breast cancer is being approached from the absolute wrong angle. There are tons of proven studies that show how specific nutritional application can kill/reverse/prevent breast cancer cells.

He states, "Mammograms for 'early detection' are not the only defense and do not even offer significant benefits. The scientific evidence shows that women do have the power to protect themselves against breast cancer with powerful preventive lifestyle measures." "[There are] foods that help to prevent the cancerous transformation of normal cells, and keep the body armed and ready to attack any pre-cancerous or cancerous cells that may arise."

But do many people know about this? Why not? Aren't these simple, preventative measures a huge part of the message to be spreading?

Once you've equipped yourself with just some the amazing knowledge behind how nutrition works, (check out www.diseaseproof.com) there will be no stopping you on your own quest to benenfit from the power it can have on your life. It's a little shocking at first, to realize most of what we've been taught is good for us, isn't in fact good for us at all. However, read up on the impact of dairy, animal products, excessive protein and processed food consumption and it won't be hard to start phasing them out. Read up on the amazing benefits of eating greens, berries, mushrooms, seeds and beans and you'll be running to the grocery store to fill up on everything you've been missing! The great part is that you'll begin seeing the benefits almost immediately.

Later this week I'll be presenting a wonderful Nutritarian lunch option both adults and kiddos will love! (In fact Jim and I have it for lunch quite often.) I'll also share a resource for an awesome 1/2 hour full-body workout I've been doing 3 times a week which is excellent for toning, strengthening and cardiovascular training in one quick, fun workout. One of the best kept secrets out there may be that you don't have to kill yourself to have a killer body! My personal approach to nutrition and fitness has been to find a SUSTAINABLE way of eating healthy and staying fit. I want to be happy and active until I'm at least 120 years old! Combining a nutritarian diet (with my own personalized modifications) and a consistent yet light approach to exercise removes cravings and keeps me energized.

Dr. Fuhrman's Nutritarian Food Pyramid.

Are you thinking about becoming a Nutritarian?

Have you ever experimented with a Vegan or Vegetarian Lifestyle?

You may also enjoy: Sweet & Tangy Power Green Juice!

Cozy Tuscan White Bean & Veggie Soup!

**I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Food

Lemon Bavarois with Raspberry Syrup

Lemon Bavarois with Raspberry Syrup. It's supposed to be layered but I goofed my first time making:-)

Silky-smooth

Layers of sweet-tart Lemon Bavarois

Masterfully contrasted between

Dreamy

Velvet ribbons of Raspberry Syrup…

Drooling… Oops, uh, was I in the middle of something? Apologies- I'm back!

Let's just say Lemon Bavarois with Raspberry Syrup from Matthew Kenney's, Everyday Raw Express, is beyond amaze!

This luscious dessert is an example of Mr. Kenney's pure genius in the world of raw vegan cuisine. After all, he wasn't recipient of Food & Wine Magazine's prestigious "America's Best New Chef" award for nothing. This simple-to-prepare recipe has all the rich, vibrant complexity of a traditional gourmet dessert, without all the refined sugar, eggs, butter or flour. And trust me, you won't miss those.

Please enjoy this delicious showcase of Matthew Kenney's philosophy: bringing together culinary art and ultimate nutrition.

Lemon Bavarois with Raspberry Syrup

This is my submission to Sarah at Dead Easy Desserts for the August 2014 Raspberry Theme!

Lemon Bavarois with Raspberry Syrup

(Serves 8 – a little goes a long way- it's rich!)

Ingredients:

BAVAROIS

2 cups cashews, soaked
1/2 cup lemon juice (taste as you go, depends on how tart you like it)
2/3 cup raw coconut nectar, maple syrup (grade B), or raw honey (I've updated this from the original recipe, which calls for agave. Cocount nectar is only 10% fructose as compared to agave which is 97%!)
2/3 cup coconut oil, melted
1/2 teaspoon salt
1/4 cup lemon zest (taste as you go, I only used 2 Tbsp)
1 vanilla bean, scraped

RASPBERRY SYRUP

2 cups raspberries
6-8 tbsp maple syrup or agave
2 tbsp lemon zest

GARNISH

2 tbsp orange zest

Method:

Blend cashews, lemon juice and agave in a high-speed blender until smooth. Gradually add coconut oil and remaining ingredients; continue to blend until smooth. Fill Serving dishes (I used 8, 3.5 oz. freezer-safe, juice glasses. Tiny ramekins would work well too.) half full with aproximately half the Bavarois mixture and allow to set in freezer until partially set.
Meanwhile, make Raspberry Syrup by blending all ingredients in a high speed blender until smooth. Pour syrup over partially set Bavarois and top with remaining Bavarois. Return to freezer until set.
Remove from freezer and garnish with orange zest to serve.

**Mine doesn't appear layered because I goofed the 1st time making:-) However, it still tasted amazing!

Lemon Bavarois with Raspberry Syrup

You may also enjoy: Siblings

Cranberry Hot-Pepper Jelly

Food, Health, Nutrition & Wellness

The Happy Shake

The Happy Shake, recipe created by Stacy Stowers

I don't know about you, but I definitely have a sweet tooth. I love (raw) chocolate… and (vegan) ice-cream… and all the sorts of things that make one energized, happy and feeling fabulous in body, mind and spirit. Wait! You say. That sounds too good to be true! Does something with all that actually exist? In fact it does. It's called…

The Happy Shake!

Inspired by supremely talented raw food chef, Stacy Stowers, this superfoods-galore smoothie, disguised as creamy, chocolate, soft-serve ice-cream, is so unbelievable it's become a staple at "Blissed Out", the Organic Juice & Smoothie Bar on Martha's Vineyard. So, next time you're visiting the Vineyard, make sure you stop in to try it out… just kidding, of course I have shared my version of the recipe below:-)

Jim and I enjoy The Happy Shake as a decadent morning kickstart. Be prepared to experience exuberant energy, an outstanding mood and satiation likely to take you well beyond lunchtime. When you wake up the next day, don't be suprised if you feel extraordinarily well rested. Perhaps you may even notice a new glow to your complexion…

then you'll know how this recipe got it's name 😉

The Happy Shake

The Happy Shake (Serves 1)

INGREDIENTS & METHOD: Make sure you follow the method exactly! You will need a high-powered blender such as a Vitamix.

1. Liquid Base.

Start with 1/2 cup water
Add 4 cups loosely packed spinach
Add a Good FAT. You need the good fat for metabolizing the spinach and keeping you satisfied for hours. You may choose from: 1 Tbs. Hemp or Chia Seed or 1/4 Avocado

2. The Happy Part…

1/2 Tbs. Maca Powder for stamina, endurance and mental clarity.
1 Tbs. Raw Cacao Powder for that HAPPY BLISS feeling.
A great option for some additional alkalizing GREENS… add 1/2 Tbs. Vitamineral Green Powder or Spirulina (I always add it)
Liquid Stevia to taste

3. DO NOT add fruit yet… Blend preceding ingredients into a green concoction FIRST!

4. Finally, add 1 1/2 cups frozen blueberries & 1 frozen banana to your green concoction & blend into a chocolate, soft-serve ice-cream. BLUEberries + GREEN = Chocolate BROWN!

5. Optional: top with a teaspoon of cacao nibs.

Now go out and have the BEST Day Ever!

* Superfood Note: Super Foods like Maca and Cacao are very powerful foods bordering on medicine. This is a good time to do your own research on these two amazing foods. Start in small doses and listen to your body.

You may also enjoy: Poached Egg Topped Quinoa Cakes