Monthly Archives: March 2015

Goals, Goals and More Goals…

Happy 2015 friends! I was going through some files and I found this short post I wrote back in June that I never got around to putting up. I thought it was appropriate for this month. I hope you enjoy it.

Goals Goals Goals…

Everyone’s talking about them, it’s the thing to do! What’s your 5 year plan, 10 year plan, what are you going for?

I’m very lucky, I’ve reached a lot of goals in my life. And every time I reach one, I make another. Sometimes, I even make another goal once I’m halfway to my present goal. It’s exhilarating reaching my goals. I feel proud, excited, competent, and happy. And, it also makes me crazy. Constantly focusing on the future can make me feel like I have no time, like I’m racing some invisible clock.

I totally agree that it’s great to have direction, it helps inform all your choices. But, there’s also a danger to being so goal obsessed. The danger is that it never ends, and we end up living in and for the future, rather than the present.

This week, I’ve really been focusing on what I like to call “the process”. Can I enjoy the process of creating a workshop, rather than focusing on how many people will attend? That doesn’t mean that I stop inviting people or putting up fliers, it just means that I put up fliers for the sake of putting up fliers and enjoy where that leads me. I take in the neighborhood coffee shop and talk to some people on the way, rather than getting there as fast as I can so I can get to the next place as fast as I can and so on and so on in a constant race against time. I’m loving this new way of doing things. I feel more at peace. I also feel like I have so much more to learn from each moment and interaction when viewing my actions as part of the process, rather than something to get through as quickly as possible so I can get to the end goal.

What can you do to take a step back to be more present in your life?

With love,

Samantha

3 Ways to Keep Things Interesting in the Kitchen

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I love to cook and I love food. Because I love food so much, I was really frustrated when I first had to cut out foods like grains, beans and fruits. Removing anything from your diet can be a challenge. And cooking without familiar ingredients can make food a little less exciting. Over the years I’ve figured out fun ways to bring the joy (and diversity) back into cooking. Whether you are embarking on a new diet for health reasons or you’re simply trying out new things in the kitchen, here are a few of my favorite ways to keep things interesting.

Spices

Oh how I love spices. They add so much to food and they can be medicinal. Sounds like a win win to me! Salt and pepper are great, but when it starts to get cold out, I love to use ginger and cayenne to warm things up. I also like to keep my staple dishes interesting by changing the flavors. You can make a dish Indian simply style by adding curry powder (usually a mix of turmeric, pepper, cumin, coriander and other spices) or garam masala (a mix of black pepper, cumin, coriander, cinnamon, nutmeg and other spices). You can add an Italian flare by using dried oregano, basil, or even an Italian blend. It can completely change the feel of a dish. And it’s so fun to try new spices. “Spice up your life” is a good expression for a reason!

Condiments

When I was growing up, condiments meant ketchup. Nothing else. I pretty much ate it with everything, from eggs to rice. Forget tomato sauce on my pasta, it was ketchup, unadulterated. I guess my taste has changed a bit since those good old days! Now, some of my favorite condiments are toasted sesame oil, coconut aminos (it’s a soy-free soy sauce substitute. It’s also gluten-free), lemon juice and ume boshi vinegar. Hot sauce and tahini sauce are two other great options. For those of you interested in incorporating some healing fermented foods into your diet, sauerkraut adds a great splash of flavor to salads, soups and steamed veggies. You can totally change the flavor of a dish depending on the condiments you use. It’s also a great way to make leftovers more interesting.

Nuts and Seeds

Texture is so important with food, and creating some textural contrast can make a huge different on a plate. I like to add toasted almonds or pumpkin seeds to salads or soups for some crunch. You can also use sunflower seeds, sesame seeds, walnuts, pistachios, or cashews. You can use raw varieties, purchase them salted or roasted, or you can roast them yourself using any spices you like. My favorite way to roast nuts is with some cayenne, cumin, coriander, salt and pepper. Here’s my recipe for roasted spiced pumpkin seeds.

Like these tips? Awesome! Stay tuned for 3 more of my favorite tips for keeping things interesting in the kitchen. In the meantime, let me know what you’ve made and if you’ve incorporated any of these ideas.

“But… I don’t know how to cook!”

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Lately, a few of my clients have told me that they can’t prepare food for themselves at home because they don’t know how to cook. I hear this a lot in casual conversation as well. It’s easy to fall into this trap and end up buying prepared foods and eating out. And, if that’s what you want to do, that’s totally cool. But, I have a feeling that if you’re reading this, you know that it’s not the best option for you.

In case you need some more convincing, here are some of the reasons I think cooking is so important:

1. When you eat out, you never know what it is in your food or how it has been prepared. You can get a basic idea, but you can’t see what’s happening in that kitchen.

2. It’s less expensive. The cost of eating out or ordering take out can pile pretty darn high. Just look at how much you spent on eating out in the past month. You can make great meals for yourself at a fraction of the price.

3. Prepackaged foods are often high in sugar and salt and contain preservatives. The food you eat is an integral part of your well-being. If you are looking to improve your health, home cooked food is a vital component.

4. For me (and I know it’s not everyone, but I have faith that you can get there!), cooking is therapeutic. It’s a way to focus the mind and to feel connected to what is nourishing your body. Food gives us our energy, our life force. It’s also an opportunity to create something. What fun!

5. If you are dealing with any sort of health issue, food literally can be your medicine. If you learn how to use it properly, you can improve almost any health issue dramatically.

For those of you in the “But I don’t know how to cook” boat, here are my words of wisdom for ya:

1. First of all, I hear ya, I really do. I was in the same boat at one point. Cooking, just like anything else, is something you have to learn. A lot of us weren’t taught how to cook by our parents. And unless we went to culinary school, we weren’t taught in middle school, high school or college. The first step is to realize that cooking is a learned skill like any other.

2. You’re not going to be great at it right away. Well, some of you may be, but for more of us it’s a learning curve. There are endless possibilities with cooking. I remember when I started getting into gluten free baking. At first, I was really terrible at it. I had no idea what the difference was between a coconut powder or coconut flour. How was I supposed to know? I still have major blunders, like making millet for the first time a few weeks ago. The first few times you try something new you might screw it up. Just like if you try skiing for the first time. You will probably fall a few times before you get the hang of it. Be easy on yourself and don’t give up!

3. Keep it simple. Steaming veggies or making a whole grain like brown rice or quinoa is a great place to start. You’ll learn your flavor/spice preferences and the style of cooking (braising, boiling, steaming, roasting, baking etc) you prefer over time. Enjoy the discovery process! You don’t have to be fancy about cooking. The simplest foods are often the best.

4. Remember, no one was born knowing how to speak, walk or cook! You may not know how to cook now, but that means nothing about the future. It’s your choice.

5. You can always come to one of my cooking classes if you’re looking for some inspiration! I am also available for private consultations. Just send me an email here.

Happiness is a Journey, Not a Destination

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Yesterday, I put one of my favorite magnets on the fridge in my new apartment. For those of you who can’t see the image, the magnet reads:

“For a long time it seemed to me that life was about to begin – real life. but there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. at last it dawn on me that these obstacles were my life. this perspective has helped me to see there is no way to happiness. happiness is the way. so treasure every moment you have and remember that time waits for no one. Happiness is a journey, not a destination… – souza”

I love these words, and they feel so relevant to me, especially in the face of all the changes in my life lately. Sometimes I want to work through it, push myself until I crash so I can just get to the next thing. Because maybe after I find an apartment, or move into my new apartment, or start my new job, or get a dresser, or finish school… my real life can start and I’ll be happy. But there will always be a next thing, and a next thing. Happiness really isn’t at the end of the tunnel, it’s what I choose to make of my life now, and now, and now, and now. Can I be content at this very moment, sitting in front of my computer, writing you this note? The answer is yes, totally yes.

I think it’s especially important to remember how we want to live our lives during the holidays. It’s easy to get caught up in the materialism of gift giving, special sales, or the “obligations” of seeing certain family members or friends. But when I think of what’s really important this time of year, it’s about giving and receiving love. In fact, I think that’s what is important to me all the time!

What’s important to you? What helps you stay grounded in that reality when “life” is pulling you elsewhere?

With love,

Samantha

Sweet Potato Soup

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Last month I hosted a dinner party for my dearest girlfriends. One of the most popular recipes from the night was my simple sweet potato soup. I love this soup because it is creamy without any dairy, and the sweet potatoes are extra delicious and nutritious right now because they’re in season. This soup is rich enough that you could eat it on its own for a light dinner. It’s also vegan, vegetarian, paleo, gluten-free and has no added sugar. Delicious and good for you? That’s a win win! Stay tuned for more of my favorite recipes in my upcoming ebook, Loving Your Leftovers!

Creamy Sweet Potato Soup

1 yellow onion, diced
1 tbs coconut oil
4 medium sized sweet potatoes, roasted or baked (about 4 cups)
1 tbsp ginger, minced
½ tsp garam masala spice mix
1 can coconut milk
2 cups water

Heat oil in pot. Add onion and saute for 5 minutes, until translucent.
Add minced ginger and cook additional 2 minutes
Rough chop the sweet potatoes (you can leave the skin on) and add to the onion and ginger. Save time by baking a bunch of sweet potatoes in the beginning of the week and using them for different meals. You can also store them in the freezer.
Add the coconut milk, water and garam masala*. Bring to a simmer, then lower heat.
Cook for ten minutes on medium low heat.
Blend the soup and adjust seasoning.

*garam masala is an Indian spice mix and happens to be one of my favorites. It usually has a mix of black pepper, cumin, coriander, cinnamon and clove. Every mix of garam masala is different, which makes it kinda exciting! Feel free to omit if you can’t find it, or just add a spice you like.

Seasonal Eats

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Have you noticed that when you’re shopping at the grocery store (which most of us are), you can get any fruit or vegetable all year round? It’s kinda awesome to be able to eat avocado all year round, but sometimes we don’t realize how those avocados got to NY in the middle of winter. Yesterday I was at the Union Square Farmers’ Market and a woman and her son were looking for strawberries. I explained to her that the season for strawberries had passed, but that apples and pears are in abundance! I started thinking about how few of us really know what grows locally and how for granted we take our 24/7 access to all fruits and veggies.

In NY, we have very dynamic seasons. This means that different produce grows at different times, depending on the weather. In the summer we get beautiful berries and stone fruit, and in the fall we have all types of squash, broccoli, cauliflower, Brussels sprouts, apples, pears and sweet potato at the market. Some veggies like kale tend to grow year round (woohoo!). These are some photos of local fall produce here in NYC. We have kohlrabi, peppers, romanesco (it’s a variety of broccoli), pears, pumpkin, Brussel sprouts and squash.

So, why eat in season? Do you ever notice that the foods you crave are different depending on the weather? Our body is always looking to be in a state of balance. If it’s cold out, our bodies often want more warming and heavier foods. It’s kinda like we are preparing for hibernation in the winter. After all, we are animals, too. And in the summer, we want light foods that are less cooked and help keep us cool. If we eat the foods that grow naturally in our region, we will naturally follow this pattern since plants also grow according to the weather.

Eating in season is just one dietary theory and it’s not for everyone. But I find that I feel more in harmony with the earth and connected to my environment when I eat in season. Other benefits of eating in season include:

1. It’s a great way to support small local farmers.

2. Local produce is more nutritious because it was harvested more recently.

3. It’s better for the environment – most produce in the grocery stores travels by boat, plane or long distances in trucks to get to our grocery stores. When you buy local produce, the farm is usually within 150 miles.

4. Local produce can be less expensive since the shipping and fuel costs are way less.

Here are 3 steps you can take to eat in season:

1. Stop by your local farmers’ market.

2. Look for signs that say “local” in your grocery store.

3. Check out either of these handy guides to see what is in season in your area.

Seasonal Recipe: Brussels Sprouts with Apples

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As some of you may know, I’ve been working at the Farmers’ Markets for the past 5 months doing cooking demonstrations with local and seasonal produce. I love my job. It’s amazing to be able to show people simple and healthy recipes they can make at home while also supporting local farmers. One of the unanticipated benefits to me has been that I have gained a much deeper and experiential knowledge of what foods are in season.

In NY, Brussels sprouts and apples are at their peak. And, I’ve gotta say, I just love the Brussels sprouts stalks. They look like little palm trees! If you haven’t seen them before, here’s a not so great picture, but it gives you an idea.

In addition to being beautiful, Brussels sprouts are full of health promoting antioxidants. They are also high in fiber (4 grams per cup!) and anti-inflammatory. And just in case you need another reason to start integrating them into your diet, they are also delicious. This recipe is perfect for the upcoming holidays. And if your friends and family don’t like them, you can blame me.

Brussels Sprouts with Apples and Onions
Recipe from the JSY to Fruits and Vegetables Curriculum

Ingredients:

1 tablespoon oil
1 cup diced onion
4 cups sliced Brussels sprouts
2 cups diced apple
2 tablespoons lemon juice
Salt and pepper to taste

Directions:

1. Heat oil in a large pan over medium heat.
2. Add onion. Cook for 5 minutes, until soft.
3. Add Brussels sprouts and cook 5 minutes.
4. Add the apple and cook 5-10 minutes, or until apples are soft.
5. Remove from heat. Add lemon juice, pepper and salt. Mix well.
6. Serve hot and enjoy!