Last week I explained why I don’t pay much attention to labels – because I avoid buying foods that REQUIRE reading of labels. I tend to stick to one ingredient foods – chicken, salmon, carrots, broccoli, etc. On the occasion that I do buy foods that require label reading I look out for ingredients that are often snuck in by food manufacturers. Even if you shop at health food stores and use only trusted brands, I still recommend reading labels carefully.

Sneaky foods that contain ingredients you may want to avoid – read the labels on these:

1. Cooking and salad oils – especially spray oils because they can other ingredients in them besides pure oil.
2. Soup stock, bone broth, stock, consommé, boullion, salad dressings and packaged spice
   1. look for added sweeteners in both. Some examples are: brown sugar, corn syrup, fructose, sucrose, lactose, maltose, molasses, agave, maple syrup, dextrose (from corn), honey, high fructose corn syrup, rice syrup etc. These are all basically SUGAR and will do what sugar does to your body (hint: not anything good).
   2. Look for flavor enhancers (they are often sneakily hidden in stocks, spices, frozen, processed and restaurant foods): MSG and MSG-like ingredients like yeast extract and hydrolyzed whey or protein
3. Anything that says “sugar free”– these foods are often sweetened with sugar-like sweeteners.
4. Condiments: mustard, ketchup, relish, mayonnaise etc. may contain sweeteners and oils that are not good for you.
5. Tomato sauce and salsa: these are SNEAKY foods. I have found sweeteners in these foods in health-oriented stores. But, you can find these foods without added sweetener.
6. Snack foods like crackers, cookies, chips, popcorn and chocolate – these foods often contain hydrogenated fats and other unhealthy oils as well as flavoring and sweeteners.

Next week I’ll go into more detail about healthy vs. unhealthy oils, artificial sweeteners, MSG and other ingredients to look out for.

If you have any questions or comments, please feel free to post below.

One of the requests I get a lot of is, “Can you teach me to read food labels?” Yes, I can but I personally almost never read labels because I rarely eat foods that HAVE food labels. Yep, I stick to the basics: veggies, good fats (like avocado, coconut, MCT or olive oil etc.), fish, eggs, poultry and meats. I seldom buy anything in a box or a bag (except for pre-chopped veggies, the most amazing gift to the society of busy moms and dads and other busy humans who don’t have hours per day to food prep).

A big reason why people read the labels (and I used to do this too) is to see how many calories foods have. I used to count calories (and I was 10-12 pounds heavier). I NEVER EVER count them now because it really doesn’t work very well for weight–loss. I also rarely pay attention to carb/fat/protein content on labels because I get my nutrients from REAL foods that are only one ingredient. Another reason we are taught to read labels is to make sure we are getting our RDA (recommended daily allowance or % daily value) of nutrients. But RDA is not a great way to decide how much of a particular nutrient you need. RDA is a one-size-fits all guide that was developed to make sure that soldiers in World War II had enough nutrients for basic survival, not the amount needed for peak physical health and performance.

On the occasion that I do buy a packaged food, if there are more than 3-4 ingredients on the label, I won’t even BUY that food. And, if I see any kind of hydrogenated oil or oil that I like to avoid, MSG-type ingredient,  artificial sweetener or food dye or preservative, I will not even put that food anywhere near my mouth or the mouths of my family! Sidebar: I don’t have any known food allergens. If you do, you probably will read EVERY label even on foods with 2-3 ingredients.

Here’s the bottom line

• As much as possible stick to foods with one ingredient (e.g. “broccoli” or “chicken” or “salmon”).
• The laws governing food labeling are not always on the side of the consumer. There will be hidden ingredients in packaged foods that are not on the label. Yet another reason to avoid prepared and packaged foods.
• If you don’t recognize an ingredient, don’t assume it’s safe. Look it up or don’t eat it.
• If your grandparents didn’t eat it (or wouldn’t recognize the ingredient unless it’s some kind of magical new fruit or veggie), don’t eat it.
• If you wouldn’t feed it to a child, don’t eat it.
• If you are having a sweet treat, get to know your sweeteners and avoid the artificial ones and beware of “new and improved” sweeteners.

Next week I will go into more detail about sneaky foods that contain ingredients you may want to avoid such as hidden sweeteners. And in two week, I’ll take a deeper dive into healthy vs. unhealthy oils, MSG and other excitotoxins.

Recently a client complained that she’d hit a “plateau” because she hadn’t lost any weight in several days. My clients lose fairly rapidly and consistently if they follow my program and they start to expect that this will continue daily. But it doesn’t always work out that way. This can lead to feelings of self-doubt and frustration. Let’s explore what a plateau is what you might be able to do about it.

Lesson #1: What I mean when I say “Weight Loss Plateau”
I consider a weight loss plateau staying at approximately the same weight for 3 weeks or more. It’s very easy to get excited with daily losses at the beginning of your weight loss journey, and easy to get discouraged when this stops. BUT this is exactly the time when you SHOULD dig in and stay the course.

Lesson #2: Weight Fluctuates Daily
You might not be at a plateau. Weight fluctuates daily. This is why I recommend that you get on the scale every morning at the same in the same clothing (or none at all). If you do this you will quickly see that your weight goes up and down on a daily basis. This might be because you had a treat or because you are retaining water because of salt or carbohydrate intake or perhaps you are nearing your period. Whatever the reason, the first thing to understand is that weight naturally fluctuates and if you stick to your eating plan, it will gravitate to your natural weight. Weighing yourself daily will take the drama out of this natural occurrence.

Below is graph I made for one of my clients who felt she had plateaued over the course of a few days (clearly she had not). This shows approximately one and half months of weight loss. This is a perfect real-life example of how we take weight off.

Lesson #3: You might be at your natural weight
Eventually, when you are eating mainly foods that fuel and practices regular movement (I so prefer that term to exercise) and NOT overdoing exercise (more on that below), you will find your “natural” weight. Not all of us are going to look like Kerry Washington but the good news is that you are going to look like your most amazing you and that’s pretty great!!

Lesson #4: Calorie counting is usually ineffective. Focus on foods that fuel and you will find your natural weight.
So often when we get frustrated or discouraged we turn to the old ways like cutting way back on food or calorie counting. I never tell clients to count calories or severely restrict portion size. Time and again the “calories in, calories out” theory of weight loss has been proven ineffectual. Yes, there is a point that calories do matter but what matters more is WHAT you eat and only eating. I suggest primarily focusing on what I consider “fuel” foods: unprocessed animal proteins, healthy fats and lots and lots of non-starchy vegetables.

Lesson #5: Find something that works and STICK TO IT.
Be super honest with yourself…have you been slacking off, even a tiny bit? If so, no big deal, just get back on protocol. If you have been 100% committed and are not losing weight, look carefully at your food. Are you still eating dairy? Are you snacking? Are you having a few drinks? Are you eating carby veggies, fruits, grains and beans? Are you getting in enough nutrients? Are you overeating?

Lesson #6: Eating “healthy” snacks may keep weight on you
Are you eating nuts and nut butters? Nuts are amazing, they are a beautiful blend of carbs, fats and proteins but they often interfere with our weight loss goals because they are such calorically dense foods. If you are at a plateau and regularly eat nuts and nut butters, try stopping for a few weeks and see what happens. How about those packaged snacks like protein bars, dark chocolate, gluten-free chips etc.? While these foods may not contain the same unhealthy oils and sweeteners as other brands, they are still highly processed, high in carbs, and are not what I consider “fuel” foods because they are unnecessary and will sabotage your weight loss goals.

Lesson #7: Carby vegetables, grains, fruits and beans can do it too
Corn, potato (even sweet potato), squashes and other carby veggies eaten on regular basis can keep you from your goals. I also recommend stopping (for a while) intake of fruits, grains and beans since they are higher in carbohydrates than my suggested fuel foods and may prevent weight loss. It’s also really easy to overeat certain fruits, especially the super sweet ones like watermelon, grapes and pineapple. Once you reach your weight loss goal, you might consider strategically re-introducing them. I would suggest starting with the less sugary, more nutrient dense fruits like blueberries and raspberries.

Lesson #8: Reduce or stop alcohol
I know we’ve all heard that wine has potential health benefits but if you are trying to carve off some pounds, consider stopping drinking for a while until you get past your plateau.

Lesson #9: Your body needs fuel
Are you undereating the important fuel foods like high-quality protein, healthy fats and non-starchy vegetables? I typically recommend that my clients eat from these three food groups at every single meal. If you are not consuming nutrient dense foods, you are more likely to have cravings due to undernourishment and eat foods that may sabotage weight goals.

Lesson #10: Overeating counts (even healthy foods)
Are you paying attention to whether or not you are really hungry? Are you eating more than three times per day? Overeating is THE PRIMARY reason why we as a nation are overweight. For more about our hunger signals, check out my guide to your hunger signals.

Lesson #11: Stay accountable
Are you writing down what you are eating – every morsel? Are you pre-planning your foods at least 2-3 days in advance (I’m not talking about elaborate meal plans here just 5-10 minutes 1-2 times per week on a basic outline). Are you strategically planning your weekly treats (I call them “joy eats” rather that cheats) or just allowing yourself to eat whatever you want on these occasions? Are you strategically pre-planning before meals out and parties?

Lesson #11 Not sleeping can sabotage weight loss goals
Lack of sleep has a direct impact on your hormones, which may affect your weight loss efforts. Read my sleep guide here.

Lesson #12: Over-exercising may be preventing your weight loss
Over-exercising, especially cardio may actually PREVENT weight loss because of loss of nutrients, loss of muscle mass and changes in hormones. Think of defining what you do as “movement” instead of “exercise.” If you are a cardio fiend, consider trying other forms of movement at least for a little while until you start losing weight again.

Lesson #13 Work on your stress
Although I stress a decrease in insulin spikes through low-carb dietary interventions as an amazing way to lose and maintain weight, there is another hormone that affects weight deposition which is our stress hormone – cortisol. If you are going through a highly charged time in your life, consider working on reducing stress. There are so many ways to do this – movement, meditation (read my guide to meditation here), breathing, yoga, tai chi and more.

Try the 4-7-8 breath, introduced to us by Dr. Andrew Weil:

• Start by placing the tip of your tongue against the ridge of tissue just behind your upper front teeth (you will keep it there for the entirety of the exercise).
• You will be inhaling through your nose and exhaling through your mouth around your tongue
• Exhale completely through your mouth making a “whoosh” sound”
  Inhale through your nose for a count of 4
• Hold the breath in for a count of 7
• Exhale completely through your mouth making a “whoosh” sound for a count of 8.
• Inhale again and repeat the cycle three more times for a total of four breaths.

Lesson #14 Start learning to love yourself right now!
If you start having self-sabotaging thoughts about your weight loss plateau and start criticizing yourself and giving yourself a hard time, you will create stressful feelings which may lead to weight gain. Find a way to love yourself in the skin you are in right now. Practice saying “I love my body at any weight” even if you don’t believe it right now, it’s ok to “fake it till you make it” on this one. I promise that you can’t hate yourself thin.

Lesson #15 Practice Self-Care

Are you taking some time for yourself to enjoy your life? Taking a walk or enjoying a bath or movie, calling up a trusted friend or family member, reading a good book or taking a few minutes a day to journal or reflect can help you avoid turning to overeating or drinking to relax and self-soothe. Commit to spending 5-10 minutes per day (at least) on self-care.

Remember, whether you implement one or all of the suggestions above, give yourself several weeks to see what works and practice loving patience with yourself and your amazing body.

If you read my last blog post about the fact that most commercial mayonnaise contains sugar or sweeteners, you know I am a HUGE advocate about reading labels to find ingredients that are not consistent with great health. One of those ingredients is hidden sugars. So many of my clients tell me that sugar is in EVERYTHING. Once you start reading labels with a fine tooth comb, it can really seem that way.

One of the places where you might find hidden sweeteners is in smoked meats and fish such as bacon. Most bacon products (even the organic, grass fed, nitrate-free ones) have some sort of sweetener in them. But I’ve found a few without. One of my favorites is Wellshire Farms Sugar Free Dry Rubbed bacon. They make a pork and turkey variety. There are other sugar-free products out there as well. This product is also nitrate free. I prepare it on the stove top in a cast iron frying pan or ceramic non-stick pan or bake it in the oven. Warning: this particular brand is very salty. If you are avoiding salt, I would not recommend using this product.

As a rule for my clients, I advise avoiding sugar (except for the occasional treat).. Unfortunately, sugar has a way of sneaking in when you least expect it. If you have been reading labels (and I hope you have – if not START NOW!) you might have noticed that most mayonnaise products contain a sweetener – even the organic ones. You’d be hard pressed to find one that doesn’t contain sugar, corn syrup, honey, rice syrup or some other type of  sweetener. There are loads of recipes out there to make your own. But, as the queen of healthy convenience I was delighted to find a packaged mayonnaise with a good flavor that does not contain sugar. It’s made by Primal Kitchen (no I was not paid to make this plug). They make a plain and chipotle flavor (my favorite). I found mine at Whole Foods but you can also buy online.

My  favorites uses are in leftover salmon, canned tuna (look for wild caught packaged in BPA-free cans or glass) and for chicken salad that I make with the left-over chicken from my chicken stock or bone broth.

I’m still seeking a great sweetener-free ketchup so, let me know in the comments if you’ve found one!

I LOVE THIS SOUP!! It is so yummy and creamy and filling. Feel free to experiment with other vegetables instead of the broccoli like cauliflower, spinach, kale, asparagus, etc. Let me know how yours turns out.

Ingredients

For the soup

• 1 tablespoon oil – avocado, ghee or coconut
• 1 small yellow onion diced
• 1/2 teaspoon salt
• 2-3 garlic cloves minced
• 5-6 cups broccoli, chopped, stalks included
• 3/4 cup peeled or well-scrubbed chopped carrots
• 5 cups broth (chicken or vegetable*) or enough to cover
• fresh lemon
• salt and pepper to taste

For the “cream”

• 1 cup raw cashews soaked in filtered water overnight
• 3 tablespoons mellow white miso (optional)
• 2 tablespoons nutritional yeast (optional)
• 1 1/2 cups broth

Heat a large stockpot, add the oil and then the onion. Add 1/2 tsp. salt Let the onions cook for about 2-3 minutes. Add the garlic and cook for about 30 seconds. Then add the carrots and broccoli. Sautee for 1-2 minutes then add the broth (enough to cover – you may need a bit more than 5 cups). Bring to a boil the let simmer covered until carrots are tender.

Meanwhile, strain the cashews and place in a food processor or blender with 1 1/2 cups broth, the nutritional yeast and miso and blend until smooth.

When carrots are tender, blend with an immersion blender or blend in shifts in the food processor or blender until pureed. Mix in the cream and stir. Allow to thicken on low heat uncovered for about 10 minutes. Add salt and pepper to taste and add fresh lemon before serving. May be eaten right away or stored in fridge or freezer (as long as none of the ingredients used was pre-frozen) and heated as needed. Note soup does thicken in the fridge. You may need to add some water or broth when you re-heat it.

Enjoy!!

*packaged broth is ok but read the ingredients CAREFULLY. Many contain sugar, cane sugar, other sweeteners, MSG or MSG-like products (look for “yeast” or “yeast extract” for example). I have found some Trader Joe’s brands and some Whole Foods brands that do not contain these ingredients. READ the labels even at natural foods stores.

Enjoy and let me know what you think!

It took me a long time to believe that the statement “everything you want is already available to you” was true. And I still sometimes have my doubts but, I have witnessed first hand for myself and through my amazing clients that the more we put our ENERGY and our WORK and TIME into making our dreams come true, instead of doubting and worrying and creating drama and anxiety, the more things just seem to go our way.

Here’s the secret:

1. decide what you want
2. plan for what you want
3. take action NOW
4. repeat, repeat, repeat…

That’s it…decide, plan and act. But how do you start? I think a lot of us get stuck at the first step…trying to figure out what we want.

Don’t know what you want?

It’s in there, I promise you, but it gets buried under all the garbage of daily living and emotional baggage – the stories we tell ourselves about ourselves and others. There are a bunch of ways into this and YOU MUST write this stuff down. Your brain moves way too fast. Writing slows down your brain and creates a living record of your goals. You could start with the small stuff like the 3 things you’d like to accomplish by March of 2018. Or, you could create the MASTER LIFE PLAN list. What are the 10 or 20 or 50 things you want to do before you die? Pick one or two of those items and start working on them now.
And, once you decide you HAVE TO TAKE ACTION. I repeat you MUST take action. The law of attraction states that what we focus on we will attain. Agreed, BUT you have to plan and take actual steps to get what you want. Let’s say you want to lose 20 pounds. Using the law of attraction, you visualize yourself 20 pounds thinner and stop hating yourself at this weight right now. Awesome thought work but, you also MUST TAKE ACTION…find a coach, start exercising, pick a nutrition plan that works for you. Keep your goal in your mind but you must plan and take action as well.

Are you paralyzed by the fear of making mistakes?

Well… STOP THAT NOW. I call that failing ahead of time. It’s much better to try and fail (you will actually learn something from this) then to not try at all. I make loads of mistakes every day. It’s how I learn and get better. I used to fear mistakes but now I welcome them. I say bring them on. They are what pushes me forward. So I encourage you to make as many mistakes as possible.

Go on…what are you waiting for?

 

How would it feel to have the body you want right now instead of making another New Year’s resolution to lose weight? The data show that only 8% of people stick to their new year’s resolutions, so this isn’t the most effective way to get what you want. Why not jumpstart your new body right NOW? Why are you waiting?

What is a New Year’s Resolutions anyway?

A New Year’s resolution is a reset. But why wait to reset? You can reset today, right now and over and over as many times as you need. And, you may need to press and re-press the reset button multiple times because you are learning a new skill. Decide right now that it doesn’t matter how many times you need to reset, your goals are still available to you. With practice, new habits will eventually become automatic, but this takes time.

Why setting a resolution to go on “diet” doesn’t work

Many diet plans are ok and many work, but only if we stick to them. Some are obviously better than others but, what if the problem isn’t the plan? Why do only 5% of dieters maintain weight their weight loss for longer than a few months to a year? This is because dieting alone is NOT SUSTAINABLE. But you know what is sustainable? Mindfulness.

Mindfulness is the most sustainable thing you can do to lose weight
And I recommend starting right now, today. Start managing your brain: by PAUSING and INQUIRING. Before you put anything in your mouth PAUSE AND INQUIRE. Ask yourself : Am I really hungry? Is the food I’m eating for fuel? If the answer is no, ask yourself: Why do I want to eat this cookie” (or this popcorn or M&M’s or drink this soda or wine). What do I think eating this cookie is going to do for me? Will this cookie solve my problem? Then go deeper: What am I not giving to myself or doing for myself that I think this cookie is going to solve?

So what if you eat the cookie?

Sometimes you are going to eat the cookie when you didn’t plan to. You are a human in a human body and you are likely going to eat a cookie every once in a while. If you put the cookie in your mouth ENJOY IT. Savor it. DO NOT BEAT UP ON YOURSELF. Just PAUSE AND INQUIRE. Ask yourself why you ate it or why you ate seven of them. Mistakes are good. This is how we learn.

And finally a New Year’s Resolution you can start today and do everyday:
Decide to feel amazing TODAY and everyday.

One of my clients told me she believed that when she judged and chastised herself and called herself names it motivated her to be better. But, she had to admit that she wasn’t getting the results she wanted with this process. I asked her – how is being miserable and hating on yourself helpful? I asked her to start recognizing that voice within – her inner judge.

I told her the truth: you can’t hate yourself thin. You can’t force yourself to be something you’re not today or any day. You can’t judge or castigate yourself to be someone or something else. In order for you to get to your weight goal (or any goal) you need to STOP hating where or who you are and decide to LOVE YOURSELF RIGHT NOW.

Why does hating your body sabotage weight loss results?

When you have the volume on your inner judge turned way up, you will sabotage your goal whether it’s weight loss or some other goal. Why? it’s really simple…judging yourself and hating on yourself causes STRESS, INSECURITY and ANXIETY and what do many of us do when we feel these things? We over drink or we overeat (many times both).

Is this you?

Do you criticize your body? Do you find little flaws and think about them all day or just wish you could be thinner or different in some way?  That is your inner judge and she works full time. You have probably been listening to her for 20, 30, 40 years or more. You can’t expel your judge but you can begin to coexist peacefully with her (and turn her volume WAY DOWN).

Judging is what the brain does – it keeps you alive

Never judge yourself for your stressful thoughts – that is just another sneaky way to judge and feel bad about yourself. Your inner judgmental voice is TOTALLY NORMAL. It comes from a part of your brain that is keeping you alive.

There is a way to peacefully coexist with your judge with the most powerful tool you have: mindfulness.

Notice when you are having self-critical thoughts. They might sneak up on you. You might find yourself wondering “is my butt too big?” or “why is my hair so flat today?” or thinking thoughts like “everyone else in my exercise class looks so much thinner than me.” You might even go into full-blown self hate. First, STOP and take 2-5 deep breaths and notice your thoughts. Remember, these are your thoughts. They are not proven facts. Then start the inquiry, the questioning of your thoughts. How are these thoughts making you feel? Are they are causing feelings of stress and insecurity or feelings of calm, confidence, happiness, love? Then decide to feel amazing about yourself RIGHT NOW. Yes, decide. If that feels false to you tell yourself that you are WORKING on feeling amazing about yourself. Or give yourself love and appreciation for aspects of your body (internal or external) that you really do love. How about “I love that I can breathe so deeply.” Find one thing today that you appreciate about your body. This is such an amazing and effective process and you can do it anytime or anywhere – in your car, at work, in the dressing room, really anywhere. I promise you that feeling good about yourself right now will not decrease your motivation to lose weight. It will help you stay on track to get to your goals.

A lot of my clients are initially resistant to food prep because they say it takes so much time but, as many of my clients have observed, it actually SAVES time. When you harness the amazing potential of the planning part of your brain (the pre-frontal cortex), by the time your appetite kicks in and your lower brain takes over (the “give me food right now” part), you will have something yummy and nutritious ready and at hand. This is how food prep is a way to love and nurture yourself ahead of time. For more of my philosophy on food prep, and a yummy breakfast recipe, check out my blog post on the topic.

Today, I am so excited to introduce guest blogger Pam Riesenberg. Pam is a passionate and amazing cooking instructor who is well known in Essex County, NJ as an experienced cooking teacher for groups and individuals for over a decade. Pam has shared 4 AMAZING, easy, yummy and nourishing recipes with us today.

I’m thrilled that Jenny has invited me to share my recipes with you.  Follow the recipes word for word or play around with some of the ingredients.  If you have any questions, please email me; I am more than happy to help.

Pam Riesenberg, Home Appetit

Savory Turkey Burgers

Makes 8 burgers (4-8 servings)

Ingredients

• 1 package (1 1/3 lb) Ground Turkey 93/7 (lean, not fat free)
• ½ cup Scallions, minced
• 2 Shallots, minced
• 1 Tsp. Tabasco Hot Sauce
• 1 Tsp. gluten-free tamari
• 1 Tsp. Kosher Salt
• ¼ Tsp. Black Pepper
• Optional Garnishes: Shredded lettuce, sliced tomato, caramelized onions.

Preparation instructions

1. Gently combine turkey with all the ingredients (I like to use my hands).
2. Shape into burgers (can be small sliders).
3. Grill about 4-5 minutes per side (indoor grill pan or outside grill).
4. Serve with optional garnishes.

To Make-Caramelized Onions

Thinly slice 2 Vidalia or Spanish onions. Heat large sauté pan with a little oil and add sliced onions. Season with kosher salt. Cook onions over a low heat for 30-40 minutes, until soft, light brown. Fantastic with eggs, grilled fish, chicken, meat, veggies.

Roasted Cauliflower & Red Pepper Salad

Serves: 4-6

Ingredients:

• 1 medium head Cauliflower, cut into small florets
• 2 medium Sweet Onions, cut in thin wedges
• 2 Red Peppers, thinly sliced
• Kosher Salt/Black Pepper, to taste
• 3 Tsp. Oil (such as Olive, Avocado)
• 2 Tsp. minced Parsley (and/or chopped Dill, Cilantro, Mint)

Dressing

• 3 Tbsp. Extra Virgin Olive Oil
• Kosher Salt/Black Pepper
• 2 Tsp. minced Garlic
• 1 Tbsp. White Balsamic Vinegar

Instructions:

1. Preheat the oven to 425 degrees.
2. In a large bowl, combine cauliflower, onions, red peppers, oil, S/P. Transfer to a parchment lined sheet pan in one layer. Roast for 35-40 minutes, until veggies are tender and caramelized.
3. Meanwhile, whisk together dressing. Add salt/pepper to taste
4.  Remove veggies to a large bowl. While veggies are still warm, add dressing. Toss and marinate at room temperature for 30 minutes.
5. Just before serving, add fresh chopped herbs

Roasted Asparagus with Red Pepper Dressing

Serves: 6

Ingredients

• 2 lbs. Asparagus, trimmed
• 1-2 Tbsp. Olive Oil or Avocado Oil
• Kosher Salt, Fresh Pepper- to taste

Dressing:

• 7oz. Jar Roasted Red Peppers, drained & cut up
• 1/3 cup Minced Shallots
• Juice of 1 Lemon
• 2 tsp. Dijon Mustard
• 1/3 cup Extra Virgin Olive Oil
• 2 Tbsp. chopped Parsley

Preparation Instructions

1. Toss asparagus with oil to coat, season with salt and pepper.
2. Place asparagus on sheet pan in one layer (parchment lined or oiled).
3. Roast asparagus at 400 degrees for 16-20 minutes. Check for doneness (just tender). Remove from oven and place on platter.

To make dressing:

1. In a mini food processor or blender, mince shallots. Add cut up red peppers and process until combined. Add lemon juice, mustard, olive oil, S/P, to taste and blend together.
2. Remove dressing to a bowl and add the chopped parsley.
3. Drizzle (or spoon) dressing over asparagus and serve at room temperature.

Cauliflower “Rice”

Serves: 4

Ingredients

• 1 ½ bags Frozen Cauliflower Rice (found in many grocery stores)
• 1-2 Tbsp. Extra Virgin Olive Oil or Avocado Oil
• 1 Onion, diced
• ½ Tsp. Turmeric
• ¼ Tsp. Cinnamon
• 3 Garlic Cloves, minced
• Kosher Salt, Black Pepper
• ½ cup Chicken/Vegetable Broth (if you are using store bought, read the labels very carefully. Avoid all sweeteners and MSG-like ingredients like hydrolyzed wheat extract, hydrolyzed yeast extract)
• 1 Tsp. SUMAC** (optional)
• ¼ cup or more chopped Parsley

Preparation

1. In a sauté pan, heat oil over medium heat. Add diced onion, turmeric and cinnamon. Saute for 3 minutes, until slightly softened, than add garlic, cauliflower, sumac, S/P and ½ cup broth. Cook & stir about 5-8 minutes.
2. If too dry, add a little more broth. Toss in freshly chopped Parsley.
3. Serve hot or room temperature.

**Sumac- is available at Whole Foods or can be ordered online. Sumac has a red-purple color, and a tart flavor that is reminiscent of vinegar or lemon. It is an essential ingredient in Middle Eastern cooking. Adds a bright tone to any salad, veggies, hummus, chicken, fish or meat.

Thank you, Pam Riesenberg! Pam works with individuals and groups to motivate her students to create healthy, quick and super yummy meals at home. If you want to find out more about working with Pam, contact her at Pamfood1@gmail.com or visit her online at https://homeappetit.offeringtree.com/.

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