Papaya LOVE and a Spirulina Chia Pudding

I went to the market today and saw the year’s first poppies for sale. I couldn’t resist. I had to buy a bouquet. For me they symbolize the essence of summer with their mesmerizing delicate beauty. They are almost as intoxicating to look at as it is to drink a glass of good wine. They just make me feel so happy.

And if I talk about my love for poppies, I also have to talk about my love for papayas. As you may have guessed POPPIES and PAPAYAS are hands down two of my favorite things in this world. As much as I am mesmerized by the beauty of the poppy, I am enthusiastic about the musky flavor, vivid sunset color, and unique properties of the papaya. There truly is nothing else quite like it. 

There are many ways to eat papayas. Recipes can be very simple or a little more complex.  Have you tried diced papaya with a squeeze of lime? Absolutely delicious! Or blended together with ginger and turmeric in a Balian Smoothie? So refreshing! And what about a savory green papaya salad? One word…YUM! You can even make papaya breakfast boats, filled with your favorite yogurt and fruit topping.

Papaya LOVE

Rich in vitamins A and C, this fruit is an antioxidant powerhouse, which can be especially helpful for those struggling with chronic inflammation. Although it doesn’t taste sour, 1 cup alone provides over 200% of your daily vitamin C. Feeling like your immune system is low?? Then reach for papaya instead of Emergen-C. Plus the vitamin A will help keep your skin looking and feeling great!

But what really sets the papaya apart from other fruits, is that it contains a very unique enzyme called papain, which helps digest proteins. Have you ever purchased digestive enzymes?? Well, they probably contained papain from papaya!! This enzyme is more concentrated in green and unripe papayas (which are great for green papaya salad) but you will also get papain if you eat a ripe papaya. So next time you have a protein heavy meal, have a little papaya on the side. Plus research has also found that the enzymes in papaya, papain and chymopapain, can help reduce inflammation in people struggling with inflammatory conditions such as arthritis.

Whats Cookin' Good Lookin'?

Today I will highlight the papaya as a simple topping to a delicious chia pudding. This treat can be a light breakfast, simple dessert, or quick snack. When it’s hot out…this totally hits the spot. So bring on the summer and bring on the GLOW, because this recipe will make you feel soooooo gooooood from the inside out!

In this recipe papaya is paired with the best of the best...spirulina, chia seeds, and coconut milk. Plus I like to add in hydrolyzed collagen and probiotic powder to increase the GLOW factor of this recipe. The hydrolyzed collagen supports skin and joint health, while the probiotic powder provides all the good bacteria to support your gut health. So along with the chia seeds (a source of soluble fiber which feeds the good bacteria), full fat coconut milk (which helps absorb fat soluble vitamin A), and the spirulina(which supports detoxification), we got a super tasty and super healthy treat.

Oh and the lemon zest and fresh mint, just add the extra ZING that makes this UBER delicious. So are you ready?? Here you go!!

Spirulina Coconut Chia Pudding with Lemon & Mint

Serves 2

INGREDIENTS

½ cup homemade nut milk

½ cup full fat coconut milk (my favorite is Aroy-D)

¼ teaspoon vanilla extract

¼ teaspoon spirulina

1 tablespoon maple syrup

¼ teaspoon lemon zest (~ ½ large lemon)

Pinch of sea salt

2 ½ tablespoons chia seeds

Optional: 2 tablespoons hydrolyzed collagen and ¼ teaspoon probiotic powder

Diced fresh PAPAYA, strawberries, or any other fruit

Fresh mint, finely minced

DIRECTIONS

In a medium bowl add the nut milk, coconut milk, vanilla, spirulina, maple syrup, lemon zest, and sea salt. Whisk until combined and the spirulina is dissolved (some of the spirulina will remain in little clumps..that is okay it will dissolve over time). Add the chia seeds, optional collagen/probiotic powder, and whisk some more. Pour into an airtight container and store in the refrigerator overnight or at least 8 hours to allow the chia seeds to plump up. Alternatively, you can add all the ingredients into a mason jar, screw the lid on tight, and shake vigorously for a minute or two.

Note: you may need to stir or shake the chia pudding one or twice while it sits for the 8-12 hours so that the chia seeds are evenly dispersed.

To serve divide the chia seed mixture into bowls (or into small melons), and top with PAPAYA (or your fruit of choice), and a sprinkle of fresh mint. Sometimes I add a little extra coconut drizzle for extra creaminess.

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Why YOU should LOVE Artichokes Too!

I LOVE ARTICHOKES….almost as much as I love papayas. And now they are in season! They may be intimidating for those that have not yet ventured down the artichoke path with their prickly pointed leaves, tough fibers, and quite the unusual appearance when compared to other vegetables who are smooth to the touch, juicy, and generally inviting.

I clearly remember my first experience with artichokes. And no it was not artichoke dip.  As a young child my mother would prepare a one pot baked meal including four artichokes, one for each of us, with chunks of carrots and potatoes mixed throughout. Alongside she would serve a green salad and a cream cheese and dill dip. As children we never second-guessed what was on the table, and happily devoured this one pot meal. It was delicious, simple, and very nourishing.

These days, I typically don't bake an artichoke, I steam it. And instead of a main meal, usually I eat it as an appetizer.

Artichoke Love

So why do I love artichokes so much?? Perhaps it's the fond memory of years past but here is a good list of other very important reasons why:

• You have to take the time to eat the artichoke. Slowly, layer by layer, it encourages mindful eating. Plus you have to work to get to the meaty prize…the artichoke heart!
• Per artichoke you get about 10g of fiber!! This nourishes the healthy bacteria in our guts and promotes satiety.
• It is low in calories, about 60 per artichoke, but very high in plant protein (4g), potassium (13%), magnesium (19%), vitamin C (25%), and iron (8%).  
• It helps promote healthy digestion and liver function by stimulating the production of bile.
• And finally, it just simply tastes delicious when served with a creamy dip. See the recipes below for a creme fraiche dip or a vegan creamy coconut dip! Plus, this avocado dip pairs really nicely with a steamed artichoke too!

Finding the Perfect Artichoke

Now that you know that artichokes are wonderful, and may perhaps be more inclined to pick one up at the grocery store, here are some tips to get the best bang for your buck.

• Look at the cut end of the stem. Is it very brown and dry? Or is it lighter in color and fresh? The lighter it is, the more tender and more flavorful your end product.
• Are the leaves open or closed? The tighter the leaves the fresher the artichoke. The more open the leaves the older the artichoke.
• Does the artichoke look bright green or browning? Pick one that is bright green in color.
• Store the artichoke in the refrigerator in an airtight plastic bag and use within a couple days of purchasing for best flavor.

Preparing the Perfect Artichoke

You the bought the perfect artichoke. But now how do you prepare it? First gather up a couple of tools. You will need, a large pot, a steamer basket, kitchen shears, a sharp knife (I find a bread knife works best), and a cutting board. Furthermore, plan on preparing the artichoke 1 to 1 ½ hours prior to your meal. Steaming an artichoke doesn’t take much effort, but it does require some time.

• Using your sharp knife cut a ½ an inch off of the stem and peel off the lower leaves along the stem.
• Proceed to cut the top 1 ½ inches off of the artichoke to open the center. Use your bread knife with serrated edges for this.
• Finally, using your kitchen shears, cut the pointy edge of each remaining leaf. This makes the eating process more enjoyable later.
• Place the steamer basket into a large pot and fill with water until it is right below the level of the basket.
• Squeeze lemon juice over the cut edges of the artichoke. Sprinkle with a pinch of sea salt, and cover. You can also pour a swig of vinegar into the water for added flavor.
• Over high heat, bring the water to a boil, and reduce heat to medium low. Steam the artichoke for 1 to 1 ½ hours, depending on the size. You may need to check on the water level halfway through to make sure it isn't running low. You do not want to burn your pot.
•  Meanwhile prepare the creamy dip (see recipe below for both dairy and vegan version).
• Test for doneness by pulling on an artichoke leaf. The leaf should easily come off of the base without resistance. Taste test by pulling off the soft tender flesh with your clenched teeth.
• Serve with a creamy dip and a bowl to discard remaining plant fibers.

Eating the Perfectly Steamed Artichoke

Now that you have a perfectly steamed artichoke with a tasty creamy dip it's time to dig in. But how??? Start with the outer leaves and work your way in. Once again you eat the leaves by gently clenching your teeth on the leaf and pulling away the tender bottom flesh. As you get closer and closer to the heart of the artichoke, you will reach smaller and smaller leaves, until you reach leaves and hairs that do not contain anymore flesh. Using a spoon scrape off the fuzzy/hairy layer and discard. You have finally made it to the heart of the artichoke. Enjoy the meaty delight!

Note: For another creamy dip option try this AVOCADO DIP. 

Garlicy Crème Fraiche Dip

Serves 1

INGREDIENTS

2 tablespoons crème fraiche

1 tablespoon milk or half and half

1 tablespoon water

1 teaspoon lemon juice

1 teaspoon Dijon mustard

½ teaspoon maple syrup or honey

1 clove garlic, pressed or grated with microplaner

Salt and pepper to taste

Finley minced chives

DIRECTIONS

Mix all the ingredients together in a small bowl. Set aside to allow the flavors to blend until the artichoke is done steaming.

Creamy Coconut Dip (v)

Serves 1

INGREDIENTS

2 tablespoons coconut cream

1 tablespoon coconut water

1 tablespoon water

1 ½ teaspoons Dijon mustard

1 teaspoon maple syrup

1 ½ teaspoons lemon juice

1 clove garlic, pressed or grated with microplaner

Salt and pepper to taste

Finely minced chives

DIRECTIONS

Open a can of full fat coconut milk and take 2 tablespoons of coconut cream from the top. Punch a hole through the cream using the end of a spoon or fork and pour out a tablespoon of coconut water. Mix all the ingredients together in a small bowl. Set aside to allow the flavors to blend until the artichoke is done steaming.

Note: I used Native Forest full fat coconut milk that had been stored in the refrigerator to ensure that the cream is at the top.

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Popped Amaranth Breakfast Cereal

Now that the temperatures are up and the sun is out I am no longer craving warm breakfasts as I did a month ago. Smoothies are okay, but sometimes I just want something to chew on. Instead of grabbing some granola (which is often rich in oil and sugar) I opt for a more nutrient dense and fiber rich option.

POPPED AMARANTH BREAKFAST CEREAL

For everyone, especially those following gluten free lifestyle, this cereal packs quite the nutrient punch. Amaranth is similar to quinoa, a small “pseudograin” or seed grown on a tall broad leaf plant. Amaranth, like quinoa, is rich in fiber, protein, and vitamins and minerals. Interestingly it contains up to 4x as much calcium and 2x as much iron and magnesium than whole wheat. Plus, amaranth is rich in lysine in comparison to other cereal grains, containing about 2x more lysine than whole wheat. Since amaranth contains more lysine per weight than other grains, it is considered a “complete” protein just like quinoa.

 

So how do you prepare amaranth for breakfast??

Well you can prepare it like other grains into porridge. However, that is my least favorite way to eat it for breakfast. I would rather enjoy amaranth POPPED. Just like corn kernels, amaranth when heated over high heat, pops and creates small puffed crunchy bites. When mixed with other delicious things like roasted nuts and seeds, some dried fruit and spices, the combination is super tasty without a lot of extra oil or sugar. Plus you get that tasty CRUNCH texture. I am all about the crunch!

What do you need to pop amaranth?

You don't need any fancy tools in order to pop amaranth. You don't even need oil! It's a very simple and easy. Popping amaranth just requires a few regular kitchen tools to get started. 

• Deep and wide sauce pan or deep sauté pan with a lid
• Wooden spoon
• Tablespoon measurer
• Hot pads
• Dry amaranth 

How do you pop amaranth?

Before beginning be prepared to accidentally burn the first batch until you get the heat right. Every stove top is different. But once you got it down...its easy from here on out. Enjoy watching these cute little seeds pop in the pan...and hopefully not jump around your whole kitchen! 

1. Heat your pan over medium high heat until really hot.

2. Start with a test batch. Add 1 tablespoon of amaranth to the pan and stir with a wooden spoon. The amaranth should start popping within a second or two. If they have not started popping the pan is not hot enough.

3. Continue to stir until the amaranth seeds begin to pop, then you have reached the proper temperature.

4. Cover with the lid and shake the pan from side to side until the popping softens.

5. Remove lid and once again stir with the wooden spoon to keep the amaranth from burning as the remainder pops.

6. Pour into a small bowl and repeat! Do not add more than 1 tablespoon at a time. Often the first batch gets burnt because the seeds are on the heat too long. Usually the second batch is just perfect.

Note: Usually 4 tablespoons of dry amaranth makes ~ 1 cup of popped amaranth.

What to do with popped amaranth?

Once you have a batch of popped amaranth you have many culinary options in which to put them to use! I enjoy popped amaranth most as a cereal and in place of rice puffs in a whole foods energy bar. I love crunchy textures...so I just start adding the popped amaranth to everything. Simply get creative!

• Make POPPED AMARANTH CEREAL and serve with plain yogurt or nut milk.
• Add crunch to salad with a 1-2 tablespoons popped amaranth.
• Stir popped amaranth into a pancake mix to increase nutrient density.
• Use in place of popped rice in homemade granola bars/energy balls.

The recipe below is super tasty and versatile. Feel free to swap out/in your favorite ingredients. For example in place of the walnuts you can use hazelnuts or pecans. In place of the dried currants you can use dried cranberries, dried blueberries, or chopped dried apricots. Play around with this as you like! I love to serve mine with Nancy's plain yogurt or my homemade nut milk (using 1/2 pecans and 1/2 cashews). Yum!! 

Popped Amaranth Breakfast Cereal

Serves 4-6

INGREDIENTS

1 cup popped amaranth (see above)

¼ cup shredded unsweetened coconut

¼ cup dried fruit (I used currants)

1 tablespoon chia seeds

¼ cup pumpkin seeds

¼ teaspoon extra virgin olive oil

¼ teaspoon cinnamon or cardamom

½ teaspoon coconut sugar/brown sugar

Pinch sea salt

¼ cup walnuts

¼ cup rolled oats

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper. In a medium bowl add the popped amaranth, shredded coconut, dried fruit, and chia seeds and set aside.

In a small bowl toss the pumpkin seeds, olive oil, cinnamon/cardamom, coconut sugar and sea salt. Pour on one end of the parchment lined baking sheet, using only about 1/3 of the space. Add the walnuts in the second third and the oats in the final third. Roast for ~8-10 minutes, until fragrant and lightly browned.

Once roasted coarsely chop the walnuts and add to the popped amaranth. Then pour in the pumpkin seeds and rolled oats to the amaranth mixture and stir to combine. Allow to cool (you don't want steam to condense in your container) and then pour into an airtight container.

Serve with ½ cup plain whole milk yogurt (sub soy/coconut milk yogurt as desired) and fresh fruit. Or top with 1 cup nut milk and fresh fruit.

Note: I usually make a double batch because I also love to eat this cereal for breakfast and sometimes as a snack too!

One ½ cup serving of this delicious cereal provides ~220kcal, 23g carbs, 5g of fiber, 13g fat, 7g of plant protein, and 30% of your daily magnesium!!

_______________________________________________________________________________________________

Reference:

1. World's Healthiest Foods. http://whfoods.org/genpage.php?tname=dailytip&dbid=231. Accessed April 19, 2016. 

2. Whole Grains Council. http://wholegrainscouncil.org/whole-grains-101/amaranth-may-grain-of-the-month-0. Accessed April 19, 2016. 

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The Collagen Latte.

Sometimes life gets busy...good busy. My private practice has been picking up and I started a new job at Peace Health. In addition I have been working on some super fun side projects as well. But I promise you, this post will totally make up for lost time. Not only does this recipe only take a minute or two to make, but the ingredient in it will turn your ho-hum morning routine into something magical. Ready??

......Hydrolyzed Collagen..

 What is collagen?

Collagen is the most abundant protein found in your body and plays a very important role in building connective tissue, skin, and bones. However, as our diets have changed the only way we typically consume gelatin/collagen in the Western diet is via “jello”. Traditionally, humans ate plenty of collagen rich foods by eating nose to tail, including all the tough bits and connective tissue. Now our diets are very limited in collagen intake and generally much more abundant in muscle meat intake.  

Have you ever made a bone broth at home and it became soup jello once refrigerated? If yes, then it was rich in collagen!

But fear not, if you do not like to eat collagen rich foods, jello, or do not have the time to make bone broth at home (even though it is SUPER easy to do), there are collagen powders that can come in very handy, even for a foodie like me.

Collagen Hydrolysate vs. Gelatin

Collagen hydrolysates or peptides, are broken down amino acids, which can dissolve in both warm and cold water. These are digested and absorbed much easier and therefore can be great for those with digestive distress. Clinical studies have found that collagen peptides have a 90-95% absorption rate! You cannot make jello with hydrolyzed collagen. Gelatin on the other hand contains the same amino acids but they are not broken down.  Therefore, in culinary practices, gelatin does not dissolve in cold water and is able to make “jello” when cooled. If digestion is not compromised then, gelatin is fine to consume.

My favorite go to brands are Great Lakes or Vital Proteins. I usually get the hydrolyzed collagen for increased absorption and to make a collagen latte! See recipes below.

  

Why Should YOU EAT MORE COLLAGEN?

There are many great reasons to get more collagen into your diet, whether through eating nose to tail, making rich bone broths, or simply supplementing with collagen powder.

1. Collagen Supports Healthy Skin

Hydrolyzed collagen and gelatin contain the building blocks (glycine and proline) for the production of skin cells. Research has found that supplementing with 3-5g per day of hydrolyzed collagen may improve skin elasticity, reduced roughness, and increases moisture.

2. Collagen Supports Bone and Joint Health

After the age of 30 bone density starts to gradually decline due to increased rates of bone resorption. Animal studies have found that collagen peptides may help prevent osteopenia and increase bone mass density by reducing bone resorption! Supplementing with collagen peptides may also help reduce joint pain and inflammation in individuals with osteoarthritis. Even athletes can benefit!

3. Collagen Supports Gut Health

Most individuals with a sensitive gut can enhance digestion with collagen and/or gelatin supplementation. Collagen has the ability to enhance gastric acid secretion and restore a healthy gut lining which is key for individuals struggling with leaky gut, food intolerances, and inflammatory conditions. For those with compromised digestion collagen peptides would be the best route to go.

4. Collagen Improves Quality Sleep

Collagen is rich in glycine, which makes up about a third of the total amino acids. One study found glycine improved sleep quality in healthy humans if consumed prior to bedtime. This can be a great alternative to other sleep  aids that may leave you feeling sluggish and tired the next morning. Plus glycine also plays a role as an inhibitory neurotransmitter, which can help calm anxiety.

So now you have some great reasons why to incorporate gelatin or collagen into your daily routine! I love Great Lakes Hydrolyzed Collagen for when I don't have time to make bone broth. My favorite way is to drink it in a Vanilla or Turmeric Latte as a post work out treat. Because it is very easily absorbed it is perfect to replenish protein stores after a hard workout.

Try out these great ways to boost your collagen intake:

• Bone broth is very satisfying on a cold day or even when you are craving something a little salty. Make a pot and freeze the other half for use later.

• Make gelatin treats!

• Or simply use hydrolyzed collagen or collagen peptides in the super easy ways below:
• Stir into your favorite cup of coffee.
• Make a collagen latte! See my two options below.
• Stir into oatmeal.
• Blend into smoothies.  

"Shake it UP" Collagen Lattes

These are prefect for a quick pick me up. You can drink them hot or cold. I prefer the Turmeric Latte hot and the Vanilla Latte iced. You can do the same thing with a cup of coffee too. 

Vanilla Latte

2 tablespoons hydrolyzed collagen

1 cup homemade vanilla nut milk (or any other milk)

1 dollop honey

Ice cubes

In a small mason jar add the collagen powder, 1 cup milk, and honey (or any other sweetener of choice). Screw on a lid and shake well, until the collagen and honey have dissolved. Pour over ice and enjoy.

*Optional: Add a tablespoon of cocoa powder for easy chocolate collagen milk.

Anti-Inflammatory Turmeric Latte

1 cup homemade vanilla nut milk (or any other milk)

½ teaspoon turmeric powder

¼ teaspoon ginger powder

Pinch fresh ground pepper

1 dollop honey

2 tablespoons hydrolyzed collagen

In a small sauce pan warm the milk over medium heat. Add the spices and honey and whisk until combined. Heat until almost simmering and remove from heat. Add the collagen to a small mason jar and pour in the warm turmeric milk. Screw on lid and shake until the collagen has dissolved. Enjoy!

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Selva's Healthy Traveling Tips

Another year another adventure! Dane and I just returned from a much needed three week Europe vacation and family gathering. First stop Amsterdam with lots of art museums, second stop Germany full of family and friends, and finally five days of learning how to ski in the Austrian Alps….Dane is super proud! If you haven’t been, to the Alps that is, it is absolutely AMAZING! One lift ticket and your skiing options are endless. Every mountain that you see you can ski, plus you can also rest on almost every mountaintop and enjoy some hearty Austrian food. The perfect conditions for a newbie skier like me.

It has been over three years since I last visited Germany. If you have been a dedicated reader you may recall a few posts during my last Germany get away. I touched on a few of the staples including sautéed beef liver, lavender German cheesecake, a fresh strawberry rhubarb tart, and vegan maultaschen(German version of ravioli). All of which are delicious southern German delicacies. My favorite are the baked goods! The breads are so fresh and hearty, and have the perfect crunch texture. Not surprisingly Germany has mastered gluten-free baking. A country that devoutly uses quality bread in their day to day had to find a way to make the best gluten-free alternative. And I am not talking about toast bread. I am talking about sourdough leavened breads rich in seeds and whole gluten-free grains. If only this devotion to proper bread making would find its way to the states.

However, today I thought I would share my tricks and tips for healthy international traveling. The flights are long, the food usually very poor, and the exercise very limited. But the tips below will help you look and feel your best when traveling long distances. Stay fit and feel great so you can start your trip on a positive note.

#1: Drink Pure Filtered Water.

Staying hydrated is key to long distance flights. More often than not, water is offered only three times during a flight. And usually the water comes in a small plastic cup, which may hold at most 6oz of liquid. Of course you can always ask for more, but sometimes that can be a pain. Therefore, always make sure to bring an empty water bottle to fill up after you pass security.  Many airports are now offering water stations for easy refills. This way you can have a full bottle at your convenience. Plus the more hydrated you are, the more you need to use the restroom, and the more you will move during the flight. For optimal ease, forgo the window seat and plan for an aisle seat so you can freely move when you so desire.

#2: Bring Your Own Food.

Airline meals are often high in sodium and rich in calories. Especially if you are following a gluten-free or low FODMAP diet you must plan ahead and bring your own food. But even if you are not, bringing food from home will ensure that you have the best quality available. Not only can this save you time, money, and stress, but it also helps nourish you body the right way. Below are some TSA approved tips and meal/snack ideas.

• For ultimate ease stay away from liquids such as yogurt, hummus, and salad dressing. Although you can bring small amounts (~1/4 cup) in food containers, this may be more of a pain than it is worth. Some airlines offer yogurt for sale. For instance Iceland Air sells a local yogurt product for 2 euros. If you bring your own granola or muesli then you are set.

• Bring cut veggies. Hardy veggies like carrots, broccoli, cauliflower and sugar snap peas are the easiest. But sliced cucumber and red bell pepper can be just fine too! Just make sure to pack them on top of your carry on as not to squish them.

• Bring whole fruits. Bananas, apples, and tangerines tend to be my favorite go to travel fruit. No mess and no stress.

• Sandwiches and wraps are really easy travel food as long as they are wrapped or sealed in a container. Just make sure not to use aluminum foil because it may interfere with the x-ray machines.

• Pack dry goods like instant oatmeal or instant soups. Once on the plane all you have to do is ask for hot water which airlines are happy to offer. My favorite is Bob’s Red Mill gluten-free oatmeal with flax and chia seeds as well as a hearty bean soup for added protein. I just make sure to choose a lower sodium option to reduce fluid retention on long air flights.

• For healthy snacks try dried fruit, nuts and seeds, single package nut butters, or even kale chips. A whole avocado and crackers is also tasty snack. Sometimes I even pack a little cheese for a simple fruit and cheese plate to go with a glass of red wine J

Leaving the states with fresh food is not a problem. However, when returning to the states, for ultimate ease, eat up all your fresh foods in the airplane. If you have not finished your sandwich or your fresh fruit, leave these behind in order to avoid the cute dog that sniffs your backpack at baggage claim.



#3: Plan Ahead.

Some airlines offer a wide variety of meal options. If packing food is not for you, then visit your airline 24 hours prior to your flight. Here you can often choose a special meal based upon your needs. More often than not they offer gluten-free, vegetarian, and/or vegan meals as well as a wide variety of different ethnic flavors including Indian and Asian. But if possible still pack a little snack or two to help carry you over until you arrive your destination. When hunger strikes we often turn to the easiest and fastest meal option although it may not be the best choice. Also, some airlines such as Iceland Air only offer food for purchase. The options are limited, generally expensive, and usually not the best quality. Be prepared.

I would love to hear some of your favorite ways to stay healthy while traveling! Let me know in the comments below ;)

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Start the New Year with WRAPS

Ahhh yes….another amazing year has come and gone. Sometimes I cant even believe all that has happened in twelve months time. What it a dream or am I really sitting here in this place and time? I remember as a little child each week and month seemed like an eternity and each year even more unfathomable. Now as an adult it seems I can hardly take a deep breath and another year has already flown by. For me each New Year is an opportunity to truly reflect and to be honest with the woman I have become. Am I happy? Am I satisfied? What can I change to increase my quality of life? And what can I do to become a better person? These are questions that may or may not have a simple answer. And for now I am just grateful to be here breathing in the cool brisk air and experiencing another beautiful blue bird winter’s day.

Nevertheless, it is an exciting time of year, a chance to start anew, and to improve as a human being. But what does that mean to you? Perhaps you want to read more books and watch less TV, or perhaps you want to start exercising more and eating healthier to feel good in your skin once again. Whatever it may be, the New Year is a chance to reevaluate the previous year and what positive changes you would like to make for the future. Resolutions are very personal, some easier to speak about some more difficult, but each is valid in it’s own right. Most of the time resolutions are made based upon old habits and changing a habit that required years in the making will require lots of love and attention to unwind. However, positive changes do not happen unless you steer the wheel. It is up to you to dig deep down and pick out where change will increase your quality of life. 

Often times when I speak with patients the most difficult meal to change seems to be lunch, especially those that are on a gluten-free or Low FODMAP diet. And I am sure they are not alone. Therefore, with this mind I will share my favorite easy to make ahead, healthy workday lunch to help you on your New Years resolution. WRAPS!

These wraps are not your typical ho hum wraps made with flour tortillas. Instead they are made with nori wraps, collard greens, or PaleoWraps….and stocked full of tasty plant based goodies, sauces, and spreads. So get on board and start the year off smart with these super tasty and super healthy wrap ideas.

Nori Wraps (Gluten-free and Low FODMAP)

You may have had seaweed in your miso soup or in your sushi roll. However, nori wraps can and should be used outside of the Asian cuisine. Seaweed is a nutritional powerhouse full of minerals and vitamins including manganese, magnesium, iron, iodine, calcium, copper, phosphorous, potassium, selenium, zinc, vitamins A, C, and K, as well as a host of B vitamins including B12.  Plus each sheet only contains about 10 calories making it a great lower calorie and gluten-free alternative (1). However, it is important to note that although seaweed is great for thyroid health, due to its high amounts of iodine, consuming too much can cause the opposite effect. Luckily nori contains the lowest amount of iodine and can be eaten safely multiple times per week.

Collard Greens (Gluten-free and Low FODMAP)

This versatile cruciferous vegetable is a wonderful alternative to a traditional grain based wrap. Not only is it a lower calorie option like the nori wrap, but collards are rich in compounds called sulforaphanes which support natural detoxification and have powerful anti-inflammatory and antioxidant properties. Therefore, cruciferous veggies such as broccoli, broccoli sprouts, Brussel sprouts, cabbage, and collards have been studied extensively for their cancer preventive abilities. Furthermore, with 7g of fiber in every cup, collards have been found to have a powerful cholesterol lowering ability similar to that of a prescription drug called cholestyramine. Interestingly, steamed collards have been found to have a much greater ability to reduce cholesterol than raw (2).

PaleoWraps (Gluten-free)

These wraps are made of raw coconut meat, coconut water, and unrefined coconut oil. Although these are a bit pricy, they can be a great addition to a gluten-free wrap arsenal. Coconut is rich in lauric acid, a medium chain triglyceride which has shown to increase both HDL and LDL cholesterol in the blood, with a more favorable increase in HDL overall. A recent study including 116 adults with coronary artery disease found that the treatment group, which received 1 tablespoon of raw extra virgin coconut oil daily for 3 months, had significantly increased levels of HDL cholesterol compared to the control group (3).  Furthermore, many of the short chain fatty acids in coconut oil are metabolized rapidly for energy and have been found to have potent anti-microbial, anti-fungal, and anti-viral effects (4).

How to Make the Best Wrap

Making a wrap with these wrap alternative requires a little ingenuity to make sure everything stays in the right place. Follow the steps below for a wrap that will not fall apart while eating. 

•  First put down a spread/sauce as as sticking agent.
• Then add your grain/beans/legumes/tofu/etc
• Then top with your favorite veggies.
• Dress with a little sauce or salad dressing if desired.
• Roll up, fold in the edges, and roll again. If you are using nori wraps make sure to wet the remaining edge with a little liquid (sticking agent). This helps keep the roll from unrolling later on. 
• Wrap the roll in plastic wrap or store in your lunch food container and store in refrigerator. 

ASIAN

Wrap Idea: Nori wrap, smoked paprika aioli, steamed rice, pickled shitake mushrooms, marinated and baked/grilled tofu, avocado, broccoli sprouts, and pickled ginger.

Smoked Paprika Aioli

Makes ~ ½ cup

INGREDIENTS

¼ cup Vegenaise (or regular mayo)

2 tablespoons soy milk (or regular milk)

1 tablespoon garlic powder

½ teaspoon smoked paprika

1/8 teaspoon cayenne, plus more to taste

¼ teaspoon sea salt

1 teaspoon maple syrup

2 teaspoons lemon juice

DIRECTIONS

Whisk all ingredients together until smooth. Store in refrigerator.

MEXICAN

Wrap Idea: PaleoWrap, baked red sweet potato flesh, chimichurri, spiced black beans (black beans mashed with smoked paprika aioli), avocado, and broccoli sprouts.

Chimichurri

Makes ~2 cups

INGREDIENTS

1 bunch cilantro (leaves and tender stems)

1 bunch flat leaf parsley (leaves and tender stems)

Juice of 1 lime

½ cup extra virgin olive oil

½ small yellow onion

3-4 garlic cloves, peeled

3 teaspoons ground cumin

¾ teaspoon sea salt, plus more to taste

1 jalapeno, deseeded (if you want it spicy leave some of the seeds)

¼ cup water

DIRECTIONS

Place all ingredients into a food processor and process until smooth. Store in a glass jar in the refrigerator.

MEDITERRANEAN

Wrap Idea: Collard wrap, hummus, turmeric quinoa, minced olives, cucumber, bell pepper, arugula, and fresh basil leaves.

How to Make a Collard Wrap:

Using a pairing knife shave the thick vein down being careful not to puncture the leaf. Cut the stem off at the bottom so you have a neat edge. Meanwhile bring water to boil in a large sauté pan. Place your collard leaf into the boiling water and reduce heat to medium. Allow to cook for ~ 30-45 seconds until bright green and pliable. Remove from heat and immediately run under cold water. Then fill with your favorite goodies.

  

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Reference:

1. Edible Seaweed. http://www.foodandnutrition.org/March-April-2014/Edible-Seaweed/. Accessed January 2, 2015. 

2. Collards. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138. Accessed January 2, 2015. 

3. Cardoso DA, Moreira AS, De Oliveira GM, et al. A Coconut Extra Virgin Oil-Rich Diet Increases HDL Cholesterol and Decreases Waist Circumference and Body Mass in Coronary Artery Disease Patients. Nutr Hosp. 2015;32(n05):2144-2152.

4. Lawrence GD. Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence. Adv Nutr. 2013;4:294-2013.

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