tag:blogger.com,1999:blog-38812943933470442962024-03-13T11:01:12.802-07:00Thyme to Spice It UpNourish From Within: Cook Well • Eat Well • Live WellFounder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-3881294393347044296.post-35249402776163334952014-12-15T17:17:00.002-08:002014-12-15T22:32:33.581-08:00Why You Should NOT use Willpower During the Holidays<div class="MsoNormal">
<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Houses are glistening, everyone is celebrating
and treats are EH-vry-where… great for your taste buds… not so great for your
jean size. <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">The holiday season is a time of year where you either
give yourself permission to overindulge, thinking you’ll just start the New Year
out with a bang (aka a stricter diet or perhaps a cleanse).<span style="mso-spacerun: yes;"> </span>Well, you know how that goes!<span style="mso-spacerun: yes;"> </span>Or you head into the season powered up
thinking you can just use willpower and resist your temptations.<span style="mso-spacerun: yes;"> </span>Unfortunately, neither seems to work.<span style="mso-spacerun: yes;"> </span>So what does work? <span style="mso-spacerun: yes;"> </span>Read on for the top 4 strategies that will
kickstart your holiday season.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: Pacifico; font-size: 16.0pt; mso-bidi-font-family: "Helvetica Neue";">Strategy 1: Do NOT Skip Meals<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></b></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">First, be sure to not head off to any event or
party feeling starved or having skipped a meal.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Has this happened to you before?<span style="mso-spacerun: yes;"> </span>You get in the mind set that since you are
going to be eating treats and such later in the day, you better <b style="mso-bidi-font-weight: normal;">cut back earlier in the day</b>? If so, you
know that this turns into a dis-AS-ter and your plan <b style="mso-bidi-font-weight: normal;">backfires</b>.<span style="mso-spacerun: yes;"> </span>A <b style="mso-bidi-font-weight: normal;">ravenous appetite</b> leads to <b style="mso-bidi-font-weight: normal;">overeating</b> in the long run and more
consumed then you ever intended. <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Even if you have more treats in the house, make
sure you are on a <b style="mso-bidi-font-weight: normal;">regular eating
schedule.</b><span style="mso-spacerun: yes;"> </span>This way you can tune into
your hunger and still allow yourself to enjoy the yummy foods that accompany
the holiday season without overdoing it.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Share It, Tweet It, Go!<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";"><span style="mso-spacerun: yes;"> </span>“If you skip meals, you will overindulge.<span style="mso-spacerun: yes;"> </span>Happens EVERY time and there’s just no way
around it.” <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">~Siona
Sammartino, MS, RDN, CN <span style="mso-spacerun: yes;"> </span></span><a href="http://www.sionasammartino.com/"><span style="font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">www.sionasammartino.com</span></a><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";"> <span style="mso-spacerun: yes;"> </span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: Pacifico; font-size: 14.0pt; mso-bidi-font-family: "Helvetica Neue";">Strategy 2: DECIDE which treats are worth it and ENJOY them<o:p></o:p></span></b></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">That’s right, my friend!<span style="mso-spacerun: yes;"> </span>You get to choose what you put in your
body.<span style="mso-spacerun: yes;"> </span>And you get to choose to have some
treats too.<span style="mso-spacerun: yes;"> </span>And magic happens (actually
it’s science) when you choose to enjoy your food.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;">
</span>When you slow down, taste your food and enjoy it this happens: <o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue"; mso-fareast-font-family: "Helvetica Neue";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">You digest your food better<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue"; mso-fareast-font-family: "Helvetica Neue";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">You put your body into a relaxation response instead of a stress
response (meaning your metabolism works for you, not against you)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue"; mso-fareast-font-family: "Helvetica Neue";"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">You’re able to feel your hunger and tune into satiety<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue"; mso-fareast-font-family: "Helvetica Neue";"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Your body is able to utilize the nutrients you eat more
effectively <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue"; mso-fareast-font-family: "Helvetica Neue";"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">You no longer feel like you're deprived and like this is the
“last” chance to have the treat.<span style="mso-spacerun: yes;"> </span>So you
avoid the “last supper” effect. (More on this below) <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">The result? You end up eating less and having
more personal power (not to be confused with willpower) and body awareness. <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">So take a long deep breath (start right now. Go
ahead, take one), chew that cookie that you intentionally decided to eat and
enjoy every.bite.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Now on to the business of willpower…<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: Pacifico; font-size: 16.0pt; mso-bidi-font-family: "Helvetica Neue";">Strategy 3: Find Your Personal Power & Let Go Of “Willpower”<o:p></o:p></span></b></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">If you head into the holidays making a promise
to yourself that you are not going to eat the candy, cookies and special treats
(fill in the blank) you’re setting yourself up for failure!<span style="mso-spacerun: yes;"> </span>Why, you ask?<span style="mso-spacerun: yes;">
</span>Three reasons:<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Lobster Two"; font-size: 14.0pt; mso-bidi-font-family: "Helvetica Neue";">#1 It’s in the Psychology<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">First off, we create resistance and feelings of
deprivation.<span style="mso-spacerun: yes;"> </span>From a psychological
standpoint, this makes us want the food MORE.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Oh you’ve been there
before.<span style="mso-spacerun: yes;"> </span>You’ve told yourself you’re not
going to have x, y, z and all of a sudden you’re at the party and everyone is
eating, drinking, chatting and happy and ALL you can think about is that dang
cookie.<span style="mso-spacerun: yes;"> </span>The one you’ve been so desperately
trying to avoid.<span style="mso-spacerun: yes;"> </span>Oh but that gooey
chocolate chip peppermint cookie is sitting so comfortably on the table…it
looks lonely…it’s calling your name.<span style="mso-spacerun: yes;">
</span>It’s practically begging you to eat it.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Two voices go around in
your head.<span style="mso-spacerun: yes;"> </span>The one that tells you that
you made a promise to yourself and the other that says, “just this one
time.”<span style="mso-spacerun: yes;"> </span>And then you take a bite and an
explosion of flavors go off as if it just melts right into your mouth.<span style="mso-spacerun: yes;"> </span>And you can’t resist having a few more
because who knows when the next time you’ll allow yourself to have it again.<span style="mso-spacerun: yes;"> </span>And you say to yourself, “well I’ll just skip
dinner” or “tomorrow night, I’ll be sure to have a fresh start.”<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">This is the power of
deprivation, my friend!<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">So here’s the alternative.<span style="mso-spacerun: yes;"> </span>Choose strategy #2.<span style="mso-spacerun: yes;"> </span>You SHIFT the promise you made to
yourself.<span style="mso-spacerun: yes;"> </span>Instead of promising to not
have treats, instead make a promise to SLOW DOWN, SAVOR and ENJOY every.bite of
the ones you decide to eat.<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Move out of deprivation mode and actually give
yourself permission to have some treats during the holidays. <span style="mso-spacerun: yes;"> </span>I’m not saying to go crazy and ditch your
health goals.<span style="mso-spacerun: yes;"> </span>But I am saying to allow
enjoyment to be present this holiday season.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">If the thought of this frightens you… see for
yourself.<span style="mso-spacerun: yes;"> </span>Watch what happens when you
give yourself permission, feel the tension and resistance melt away and find
yourself more cued in to your hunger, satisfaction and personal power.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Lobster Two"; font-size: 14.0pt; mso-bidi-font-family: "Helvetica Neue";">#2 Black & White
Thinking Leads to Failure<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Deciding all treats will be entirely off limits
is a form of “black and white” thinking.<span style="mso-spacerun: yes;">
</span>The “all or nothing” mindset is not only challenging to conquer, but
once you do “fail” or give in, you then go crazy all in.<span style="mso-spacerun: yes;"> </span>And then you get lost down the rabbit hole.<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">This is NOT the last supper.<span style="mso-spacerun: yes;"> </span>You will have plenty of other opportunities
to eat the foods that you once considered entirely off limits. Doing so will
take the power AWAY from the holiday treat foods.<span style="mso-spacerun: yes;"> </span>Meaning you get to decide what feels good in
your body and you ultimately gain back your <b style="mso-bidi-font-weight: normal;">personal power</b>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Lobster Two"; font-size: 14.0pt; mso-bidi-font-family: "Helvetica Neue";">#3 The Guilt Cycle<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Lastly, when you do give into your desires
after you’ve decided not to, you tend to beat yourself up and get caught in a
cycle of negative self-talk.<span style="mso-spacerun: yes;"> </span>And this starts
the whole cycle all over again.<span style="mso-spacerun: yes;"> </span>And you
think to yourself, “if only I had enough willpower.” <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Believe me, sticking to your dietary goals is
NOT about willpower.<span style="mso-spacerun: yes;"> </span>A choice and
decision yes, but your hunger (don’t’ forget, a wise sage once told you to not skip
any meals), hormones, psychology and stimuli from your environment will either
work in your favor or against you.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Repeat after me and share this with the masses<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Share It, Tweet It, Pin It, Go!<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F387AF; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 1.0pt 4.0pt 1.0pt 4.0pt; padding: 0in;">
<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">“Healthy
eating is NOT about willpower, it’s about strategy.”<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F387AF; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 1.0pt 4.0pt 1.0pt 4.0pt; padding: 0in;">
<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">~Siona
Sammartino, MS, RDN, CN <span style="mso-spacerun: yes;"> </span></span><a href="http://www.sionasammartino.com/"><span style="font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">www.sionasammartino.com</span></a><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";"><o:p></o:p></span></div>
</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Te8e3kGqR34/VI-Qn_uNzlI/AAAAAAAAAZc/oLTWRY1vyZs/s1600/Strategy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Te8e3kGqR34/VI-Qn_uNzlI/AAAAAAAAAZc/oLTWRY1vyZs/s1600/Strategy.jpg" height="320" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: Pacifico; font-size: 16.0pt; mso-bidi-font-family: "Helvetica Neue";"><br /></span></b>
<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: Pacifico; font-size: 16.0pt; mso-bidi-font-family: "Helvetica Neue";">Strategy 4: Make Alternative Treats that are Packed with Nutrition<o:p></o:p></span></b></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Believe it or not, chocolate has minerals like
magnesium and powerful bioactive compounds that are good for your health.<span style="mso-spacerun: yes;"> </span>Suh-weet!<span style="mso-spacerun: yes;">
</span>Nuts are great too.<span style="mso-spacerun: yes;"> </span>They are a
source of healthy fats and fat-soluble vitamins like the good ole vitamin
E.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Boosting the nutrition profile of your treats
will help you feel satiated and not leave you feeling like you just need more and
more and more.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">And, when you start to choose healthier treats,
you create new memories with new foods.<span style="mso-spacerun: yes;">
</span>Before you know it, you’ll start to crave these more than the foods that
don’t serve your body as much.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Check out these <b style="mso-bidi-font-weight: normal;"><a href="http://thymetospiceitup.blogspot.com/2013/12/healthy-holiday-treats-that-still.html" target="_blank">mouth-watering ideas</a></b>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">The Bottom Line<o:p></o:p></span></b></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">If you eat a little more one night, forgive
yourself and start over tomorrow.<span style="mso-spacerun: yes;"> </span>Life
is always about second, third and even fourth chances. <o:p></o:p></span></div>
<div style="background: #F387AF; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-element: para-border-div; padding: 1.0pt 4.0pt 1.0pt 4.0pt;">
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Share It, Tweet It, Go!<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F387AF; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 1.0pt 4.0pt 1.0pt 4.0pt; padding: 0in;">
<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">“You are
not perfect and setbacks can be our greatest opportunities, if we choose to not
see ourselves as a failure.”<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F387AF; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 1.0pt 4.0pt 1.0pt 4.0pt; padding: 0in;">
<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">~Siona
Sammartino, MS, RDN, CN <span style="mso-spacerun: yes;"> </span></span><a href="http://www.sionasammartino.com/"><span style="font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">www.sionasammartino.com</span></a><span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";"><o:p></o:p></span></div>
</div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">If you’ve tried these strategies before and are
still struggling, there may be something deeper going on in your body or for
you emotionally.<span style="mso-spacerun: yes;"> </span>In which case you’ll
want to get some support one-on-one. <o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Remember, while there is NOTHING wrong with
enjoying holiday treats and all of the yummy foods that accompany the season,
heading into the holidays with a strategy that considers your physiological and
psychological needs will help you approach the season in a fresh, calm, new
way.<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Now it’s time for YOU to TAKE ACTION.<span style="mso-spacerun: yes;"> </span>Share below which of these 4 strategies you
plan to try.<span style="mso-spacerun: yes;"> </span>And keep me posted on how
it goes.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">With Love and Gratitude,<o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">Siona Sammartino<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="color: #10121b; font-family: "Helvetica Neue"; mso-bidi-font-family: "Helvetica Neue";">P.S. I'm launching a brand new site with lots of programs and products specially crafted just for you! Head on over to <a href="http://www.sionasammartino.com/">www.sionasammartino.com</a> to join the launch party and get EXCLUSIVE tips for radiant living! </span></div>
<a href="https://www.blogger.com/blogger.g?blogID=3881294393347044296" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a><a href="https://www.blogger.com/blogger.g?blogID=3881294393347044296" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; opacity: 0.85; position: absolute; width: 40px; z-index: 8675309;"></a><br />
<a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D3881294393347044296%23editor%2Fsrc%3Ddashboard&media=https%3A%2F%2Fimages-blogger-opensocial.googleusercontent.com%2Fgadgets%2Fproxy%3Furl%3Dhttp%253A%252F%252F2.bp.blogspot.com%252F-Te8e3kGqR34%252FVI-Qn_uNzlI%252FAAAAAAAAAZc%252FoLTWRY1vyZs%252Fs1600%252FStrategy.jpg%26container%3Dblogger%26gadget%3Da%26rewriteMime%3Dimage%252F*&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 540px; width: 40px; z-index: 8675309;"></a><a href="http://www.pinterest.com/pin/create/extension/?url=https%3A%2F%2Fwww.blogger.com%2Fblogger.g%3FblogID%3D3881294393347044296%23editor%2Fsrc%3Ddashboard&media=https%3A%2F%2Fimages-blogger-opensocial.googleusercontent.com%2Fgadgets%2Fproxy%3Furl%3Dhttp%253A%252F%252F2.bp.blogspot.com%252F-Te8e3kGqR34%252FVI-Qn_uNzlI%252FAAAAAAAAAZc%252FoLTWRY1vyZs%252Fs1600%252FStrategy.jpg%26container%3Dblogger%26gadget%3Da%26rewriteMime%3Dimage%252F*&xm=h&xv=sa1.35&description=" style="background-color: transparent; background-image: url(data:image/png; border: none; cursor: pointer; display: none; height: 20px; left: 193px; opacity: 0.85; position: absolute; top: 540px; width: 40px; z-index: 8675309;"></a>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-35559330628424240692014-10-26T12:15:00.002-07:002016-01-03T21:40:40.603-08:00Do you Crave more SWEETNESS AND WARMTH? Try This.<div class="WordSection1">
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<b><span style="color: orange; font-size: large;">Falling For Leaves, Gourds & Soup</span></b><br />
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This is my favorite time of year!<br />
<br />
The vivid burnt orange, fiery red and golden hues that are abundant in both the leaves and vegetables bring a FESTIVE autumn SPIRIT that awaken my desire for butternut squash soup, pumpkin pie and roasted mixed squash.<br />
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These deep orange and yellow hues point to plant compounds called <i>carot</i>enoids (you can remember this because <i>carrots</i> are famous for their beta-<i>carot</i>ene, a specific carotenoid).<br />
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Yellow and orange veggies support growth and development, eye health and eventually provide vitamin A.<br />
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But, don't be fooled by their fancy pants nature! (you don't have to think like a nutritionist to reap the benefits)<br />
<br />
Why? Because orange veggies have<br />
SO.MUCH.MORE.TO.OFFER! <br />
<br />
For one, they naturally contain sugars that can SATISFY not only your taste buds, but can also remind you to celebrate the SWEETNESS in other areas of your life. <br />
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These richly colored veggies also are typically perfect for the cooler, dryer months because they provide WARMTH and MOISTURE to the body. <o:p></o:p></div>
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In honor of this vibrant season, I’m sharing my recipe for Warming Butternut Squash Soup.<br />
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It has the perfect balance of flavors. Squash and apples add sweetness, the spices have a mix of sweetness, pungency and smokiness and the last minute hit of vinegar lends (well of course) acidity. Yum, yum.<br />
<br />
Also, a dash of cream goes a LONG way to providing just a little extra special velvety texture and creaminess (Is your mouth watering?). <br />
<br />
Celebrate seasonal and local autumn veggies with me, and dive into a steaming hot bowl of my Spiced Butternut Squash Soup!<br />
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LEAVE A COMMENT BELOW to tell me YOUR favorite autumn dish. <br />
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Enjoy!!!<br />
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<o:p>________________________________________________ </o:p></div>
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<b>Spiced Butternut Squash Soup<o:p></o:p></b></div>
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<i><span style="font-size: 10.5pt;">Flavorful, aromatic, and warming, this soup is perfect for a cold winter day. The sweetness of the cinnamon pairs well with the natural sweetness of the squash and apple, while the cumin adds a smoky depth and the cayenne gives it a spicy kick. Top it all off with some floral oregano and it’s a spice masterpiece that will make your taste buds sing. Enjoy with “Sage Butter Lentils” and “Winter Braised Greens” for a complete meal. </span></i><b><o:p></o:p></b></div>
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Preparation time: 40-45 minutes<o:p></o:p></div>
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Yield: 5 cups<span style="font-size: 10.5pt;"><o:p></o:p></span></div>
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1 tablespoon organic pastured butter<o:p></o:p></div>
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1 tablespoon extra-virgin olive oil<o:p></o:p></div>
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1 medium yellow onion (about 2 cups)<o:p></o:p></div>
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4 cups frozen diced butternut squash (2 10-ounce bags)<o:p></o:p></div>
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1 small apple (about 1 cup)<o:p></o:p></div>
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2 medium garlic cloves<o:p></o:p></div>
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1 teaspoon ground cinnamon<o:p></o:p></div>
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½ teaspoon ground cumin<o:p></o:p></div>
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1/8 -1/4 teaspoon cayenne pepper<o:p></o:p></div>
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Pinch of turmeric<o:p></o:p></div>
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1½ -2 teaspoons sea salt<o:p></o:p></div>
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¼ cup sherry wine<o:p></o:p></div>
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3-4 cups Vegetable broth<o:p></o:p></div>
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¼ cup heavy cream<o:p></o:p></div>
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2-3 teaspoons raw apple cider vinegar or golden balsamic vinegar<o:p></o:p></div>
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Fresh oregano for garnish<o:p></o:p></div>
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Cultured sour cream for garnish (Nancy’s), optional<o:p></o:p></div>
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Heat a 4-quart stainless steel stockpot over medium heat for about a minute.<o:p></o:p></div>
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Add butter and oil and let it spread and coat the bottom of the pan. Add onions and sauté until soft and golden for about 5-10 minutes, stirring only occasionally. Add squash, toss to coat and sauté until golden for about 5 minutes, only stirring occasionally. Add apple and sauté for 2 minutes. Add garlic and sauté for another minute.<o:p></o:p></div>
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Add cinnamon, cumin, cayenne, turmeric and salt and stir vegetables to coat and continue sautéing for about 2 minutes. Add wine to deglaze and pick up the brown bits on the bottom of the pan with a wooden spoon. Add broth, cover and bring to a simmer. Simmer until vegetables soften and flavors merry, about 15 to 20 minutes.<o:p></o:p></div>
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Turn off heat, stir in cream and blend thoroughly with an immersion blender until texture is velvety. Stir in vinegar and check for salt. Serve each bowl with oregano and a dollop of sour cream.<o:p></o:p></div>
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<i>Tip: To make this recipe dairy free, simply substitute cream with canned coconut milk.<o:p></o:p></i></div>
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<i>Variation: Substitute frozen squash with 2-3 cups of fresh cubed seasonal squash<o:p></o:p></i></div>
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Copyright 2010, S. Sammartino, Original recipe<o:p></o:p></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-80280914532857837422014-07-23T14:12:00.002-07:002014-07-23T14:16:28.863-07:00Thai Carrot SaladTired of the same ole salad recipe? Thai Carrot Salad is the perfect summer dish that's bursting with flavor and nutrition to fuel you up without weighing you down. Dive right in to my Thai Carrot Salad and let the flavor explosion begin.<br />
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-55077166414645405782014-04-19T10:50:00.001-07:002014-04-19T11:00:44.260-07:00Spring Forward With Leafy Greens<div style="background: #00B050; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-element: para-border-div; padding: 1.0pt 4.0pt 1.0pt 4.0pt;">
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<b><span style="color: #eeece1; mso-themecolor: background2;">It’s the time of
year where the trees are budding, leafy greens such as spinach and chard are
sprouting up and many people are feeling the urge to clean up and get organized. Boosting vegetables that are abundant during
the spring time can naturally help clean out the body after the long, dark
winter months. Awaken your body from its
winter slumber while you enjoy these tips for getting more green leafy
vegetables into the diet.</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-no-proof: yes;">By
Nutritionist Siona Sammartino, MS, CN<o:p></o:p></span></b></div>
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<b><span style="color: #00b050; font-size: 12.0pt;">Go Go Greens!</span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Green leafy vegetables nourish the liver, a major organ that is
important for the body’s natural detoxification abilities, which keeps us
healthy and feeling energized.<span style="mso-spacerun: yes;"> </span>Research
is uncovering the powerful effects of the plant pigments known as phytochemicals
or bioactive compounds.<span style="mso-spacerun: yes;"> </span>Chlorophyll is
the plant pigment that lends its green color to plants, and According to the
Linus Pauling Institute out of Oregon State University it may keep the liver
strong by blocking a toxin and liver carcinogen found in moldy foods known as aflatoxin.
Other bioactive compounds found in green leafy vegetables also provide support for
the body’s natural detoxification systems, meaning more energy and a cleaner
system for you!<span style="mso-spacerun: yes;"> </span>Try collards, kale,
chard, spinach, dandelion greens and other varieties. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #00b050; font-size: 12.0pt;">Boosting Flavor and Intake<o:p></o:p></span></b></div>
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Unfortunately green leafy vegetables bitter nature doesn’t make it easy
getting them on the table.<span style="mso-spacerun: yes;"> </span>But with a
few secrets, you’ll be eating greens in no time!<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;">Don’t Eat them Alone!<o:p></o:p></i></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: .8in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Pair them with yummy dressings such as homemade
sweet balsamic vinaigrette (see recipe below) or your favorite dressing.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: .8in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]-->Braise dark sturdy greens with flavorful liquids
such as wine and caramelized onions to add depth of flavor and sweetness. <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: .8in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><a href="http://www.thymetospiceitup.blogspot.com/2012/01/sweet-citrus-apple-and-fennel-wilted.html" target="_blank">Wilt kale</a> with a little sea salt and massage
them for a minute or two until they shrink by half the volume, this will remove
much of the bitter flavor.<span style="mso-spacerun: yes;"> </span>Then dress
them up or add them to your favorite salads, sandwiches and more. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: .8in; margin-top: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stock up
on pre-washed spinach and tender baby kale and add to fruit <a href="http://www.thymetospiceitup.blogspot.com/2011/08/go-go-greens-drink-in-style-with-my.html" target="_blank">smoothies</a>, <a href="http://www.thymetospiceitup.blogspot.com/2014/02/fall-in-love-with-color-this-new-year.html" target="_blank">salads</a> and <a href="http://www.thymetospiceitup.blogspot.com/2013/12/restorative-chicken-ginger-soup-with.html" target="_blank">soups</a>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">v<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]-->Purchase frozen broccoli and <a href="http://www.thymetospiceitup.blogspot.com/2014/03/electrify-your-taste-buds.html" target="_blank">sauté with strong flavors</a> such as garlic, red pepper flakes and a fresh squeeze of lemon.<o:p></o:p></div>
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Who knew green veggies could taste so good?<span style="mso-spacerun: yes;"> </span>Get ready to reap renewed energy in every
bite!<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #00b050;"><o:p><span style="font-size: large;">________________________________</span></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Sweet
Balsamic Vinaigrette<o:p></o:p></span></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 10.0pt;">Dressings
are one of the easiest and fastest ways to dress up salads, veggies, grains,
fish, legumes and meat to turn something boring into a flavorful treat.<o:p></o:p></span></i></div>
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¼ cup balsamic vinegar<o:p></o:p></div>
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½ cup organic extra-virgin olive oil<o:p></o:p></div>
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½-1 teaspoon Dijon or stone ground mustard<o:p></o:p></div>
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1-2 teaspoons raw and local honey<o:p></o:p></div>
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Pinch sea salt<o:p></o:p></div>
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½ teaspoon fresh cracked pepper<o:p></o:p></div>
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<span style="color: #1a1a1a; mso-bidi-font-family: Arial;">In a glass
measuring cup whisk together the vinegar, oil, mustard, honey, salt and
pepper.<span style="mso-spacerun: yes;"> </span>Store in a glass mason jar for
1-2 weeks and shake to re-emulsify before dressing foods.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<u><span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">Variation</span></u><span style="color: black; font-family: Calibri; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: minor-latin;">: Feel free to add herbs and spices
such as dried or fresh basil, dried red chili flakes or fresh garlic to enhance
the flavor and give this recipe a twist.<span style="mso-spacerun: yes;">
</span>(Note: if using fresh garlic, use dressing immediately to prevent
harmful bacteria).<o:p></o:p></span></div>
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<u><span style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman";">Tip</span></u><span style="color: black; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">: double, triple or quadruple this recipe and make it at the start
of the week to have a simple yet tasty way to jazz up salads, grains, beans and
veggies.<span style="mso-spacerun: yes;"> </span>Store in a mason jar and shake
to re-emulsify before serving.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">Copyright 2009, Siona Sammartino, MS, CN, Original recipe, </span></b><a href="http://www.thymetospiceitup.com/"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">www.thymetospiceitup.com</span></b></a><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com2tag:blogger.com,1999:blog-3881294393347044296.post-32609509696479277812014-03-19T08:00:00.000-07:002014-03-20T19:17:06.012-07:00Electrify Your Taste Buds<br />
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<span style="color: white;">Are you tired of healthy
foods tasting bland and boring? In honor
of National Nutrition Month, we’re celebrating ways to jazz up the flavor
profile of whole foods. Get ready to say
goodbye to foods that taste “healthy” and learn how to electrify your taste
buds by enhancing the flavors of umami, sour, spicy and sweet. </span></div>
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<o:p></o:p></div>
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<b>By Nutritionist Siona
Sammartino, MS, CN</b><o:p></o:p></div>
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<br /></div>
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<b><span style="color: #002060; font-size: 12.0pt;">Discover a New Kind of Savory<o:p></o:p></span></b></div>
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Scientists have revealed a fifth taste known as umami, which is the
savory meaty flavor found in aged cheeses, meats, tamari or soy sauce and sea
vegetables. Umami tends to be a flavor
we crave and look for in dishes, which makes it perfect for enhancing whole
foods. If new to sea vegetables, try
rehydrating arame, a very mild seaweed, in apple juice and then drain and
finely chop it up to sneak it into eggs, salads and sauces. In small amounts arame will add the umami you
crave without the sea flavor. Also, choose
low sodium tamari and add to vegetable stir-fry’s, braised greens, sauces, marinades,
dressings, dips and more.<o:p></o:p></div>
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<b><span style="color: #002060; font-size: 12.0pt;">Pep It Up with Some Zing</span></b><b><span style="color: red; font-size: 12.0pt;"><o:p></o:p></span></b></div>
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Sour flavors help to brighten up earthy foods, enlivening flavors and
making food dance on the palette. Also,
the sour and salt receptors are located on similar locations on the tongue,
meaning the use of sour flavors can limit the need for excessive amounts of
salt. Harness the mouth watering
goodness of sour foods by finishing dishes with a splash of citrus juices (see
Spicy Sautéed Green Beans below) such as lemon, lime, orange or grapefruit or
vinegars such as red wine, balsamic or apple cider vinegar and NEVER call your
food “earthy” again! <o:p></o:p></div>
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<br /></div>
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<b><span style="color: #002060; font-size: 12.0pt;">Bring on the Heat<o:p></o:p></span></b></div>
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The heat you find in hot peppers and certain spices is not an actual
“flavor,” but instead spicy foods interact with pain receptors on the tongue, making
heat tolerance very individual. Yet many find themselves craving the fire! But be
careful to not overdo the heat factor, as spicy foods can have a numbing effect
and you’ll no longer taste food’s other flavors. To add a spicy kick and fire it up try Sriracha
sauce, red pepper flakes, serrano chilies, jalapeno or cayenne. Sauté veggies with garlic and red pepper
flakes and add some pizzazz to your veggie routine with “Spicy Sautéed Green
Beans” (see recipe below).<o:p></o:p></div>
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<br /></div>
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<b><span style="color: #002060; font-size: 12.0pt;">A Sweet Desire <o:p></o:p></span></b></div>
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Most of us crave a sweet treat and can find ourselves reaching for the
ice cream, cookies and chocolate all too often.
While these foods can still have a place in a healthy diet, learning how
to enhance foods natural sweetness can help to satisfy our sweet desire. Roasting foods is one of the best ways to boost
food’s natural sweetness. Dress
vegetables with oil and salt and roast for about 45 minutes in a 400-425 degree
Fahrenheit oven until golden on the outside and tender in the middle. You’ll be having sweet dreams all day long!<o:p></o:p></div>
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With all of these NEW ways to add zest to your healthy eating routine,
you’ll now be sure to ENJOY the taste of EVERY nourishing dish! <o:p></o:p></div>
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<o:p> ___________________________________________________</o:p></div>
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<br /></div>
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<b><span style="font-size: large;">Spicy Sautéed Green Beans</span><o:p></o:p></b></div>
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<i>Green vegetables are packed with
a variety of nutrients and different flavors to mix up your routine. Here green beans dance in the pan with spicy
red chili flakes, garlic and lemon. When
it’s all finished, it will be a party in your mouth! <o:p></o:p></i></div>
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Preparation Time: 7 minutes<o:p></o:p></div>
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Yields: 1.5 cups<o:p></o:p></div>
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<br /></div>
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2 teaspoons organic extra-virgin olive oil<o:p></o:p></div>
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2 cups green beans or haricots, halved<o:p></o:p></div>
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2 large cloves of fresh garlic, minced<o:p></o:p></div>
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½-1 teaspoon of red chili flakes, plus more to taste<o:p></o:p></div>
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¼ teaspoon sea salt, plus more to taste<o:p></o:p></div>
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3-5 teaspoons fresh squeezed lemon, lime juice or golden balsamic
vinegar<o:p></o:p></div>
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2 tablespoon fresh Italian flat-leaf parsley, roughly chopped<o:p></o:p></div>
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<br /></div>
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Heat a large cast-iron or carbon-steal skillet to medium-high heat for
about a minute. Add oil and allow it to
heat up and coat the bottom of the pan.
Add beans and sauté for about 5 minutes, stirring constantly. Beans are ready when they are vibrant green,
tender but still have a slight crunch.<o:p></o:p></div>
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<br /></div>
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Then, add garlic, chili and salt and sauté for 1 minute. Remove from heat and toss to coat with lemon
juice and parsley. Serve and enjoy. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b>Copyright 2010, Siona
Sammartino, MS, CN, Original recipe, </b><a href="http://www.thymetospiceitup.com/"><b>www.thymetospiceitup.com</b></a><b><o:p></o:p></b></div>
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<br /></div>
<!--EndFragment-->Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-1572715757113404762014-03-12T19:13:00.000-07:002014-03-12T19:13:02.819-07:00Living Naturally Gluten-Free<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I recently partnered with the <a href="http://www.gluten.net/join/" target="_blank">Gluten Intolerance Group</a> and had a blast writing for their <span style="color: magenta;">Winter 2014 magazine</span> contributing 2 articles, 4 original recipes and 3 food photos. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Check out my second <span style="color: magenta;">article </span>and <span style="color: magenta;">RECIPE </span>for "Tangy Almond Dip" that were featured, "<a href="https://www.dropbox.com/s/5i79e18xuaka0o7/Living%20Naturally%20GF%20with%20Logo.pdf" target="_blank">Living Naturally Gluten-Free.</a>" Learn about which foods are gluten-free, and the benefits of eating more gluten-free whole foods. To get the GIG magazine sign up <a href="http://www.gluten.net/join/" target="_blank">here</a>. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Stay tuned for next week's post, "Electrify Your Taste Buds." You'll get 5 mouth-watering ways to jazz up the flavors of whole foods. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="color: magenta;">Read the full article</span> <a href="https://www.dropbox.com/s/5i79e18xuaka0o7/Living%20Naturally%20GF%20with%20Logo.pdf" target="_blank">here</a>.</span>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-35940567895594884922014-02-13T18:53:00.000-08:002014-04-19T11:05:18.196-07:00Fall In Love With Color This New Year GIG Magazine<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">I recently partnered with the <a href="http://www.gluten.net/join/" target="_blank">Gluten Intolerance Group</a> and had a blast writing for their <span style="color: magenta;">Winter 2014 magazine</span> contributing 2 articles, 4 original recipes and 3 food photos. </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;">Check out my first <span style="color: magenta;">article</span>, <span style="color: magenta;">3 RECIPES</span> and <span style="color: magenta;">2 photos</span> that were featured, "<a href="https://www.dropbox.com/s/p416pyw0iaoww2r/Color_diet.pdf" target="_blank">Fall In Love With Color This New Year.</a>" I had so much FUN writing this and you will have FUN reading it, promise! To get the GIG magazine sign up <a href="http://www.gluten.net/join/" target="_blank">here</a>. Stay tuned for my article, "Living Naturally Gluten-Free." </span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="color: magenta;">Read the full article</span> <a href="https://www.dropbox.com/s/p416pyw0iaoww2r/Color_diet.pdf" target="_blank">here</a>.</span><span id="goog_1659190409"></span><span id="goog_1659190410"></span><a href="https://www.blogger.com/"></a><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10014591_10151958946445773_2030514300_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10014591_10151958946445773_2030514300_n.jpg" width="320" /></a></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><br /></span>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-80575540602674346982014-02-03T19:00:00.000-08:002016-01-03T21:39:24.790-08:00Exploring Iodine & The "Need" for Iodized Salt<br />
<div style="border: none; color: #69746b; font-size: 16px; margin-bottom: 1em; outline: none; padding: 0px; vertical-align: baseline;">
(Read the original article <a href="http://www.greenlakenutrition.com/food-research/exploring-iodine-the-need-for-iodized-salt/" target="_blank">here</a>)</div>
<div style="border: none; color: #69746b; font-size: 16px; margin-bottom: 1em; outline: none; padding: 0px; vertical-align: baseline;">
Have you heard that iodized salt is the only way to meet your needs for dietary iodine? Do you feel confused about your need for iodine and wonder how salt impacts your health? Read on to learn about the benefits of iodine and how to optimize it naturally in the diet to boost energy & vitality.</div>
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<strong style="border: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span style="color: magenta;">Iodine</span></strong></div>
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Iodine is an important mineral found in every body cell and used for normal growth, development, metabolism, immune and thyroid function and potentially cancer prevention (1). Iodine is found in the Earth’s crust, and quantities vary in the water and soil of different regions. Being far from the ocean, soil from the central regions of the US is particularly deficient in iodine, yet iodine content even in coastal regions varies.</div>
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A common symptom of severe iodine deficiency is enlargement of the thyroid gland, otherwise known as a goiter, which looks like a distended puffy neck. Other symptoms can include low energy, cold extremities, infertility and abnormal metabolism leading to weight gain. Iodine is found in seaweed, fish, shellfish and dairy products, so why has iodized salt been touted as the only way to meet dietary iodine needs?</div>
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<strong style="border: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span style="color: magenta;">Iodized Salt</span></strong></div>
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In order to combat goiter, studies conducted in Michigan and Ohio experimented with iodizing salt in 1924, which at the time reduced goiter by 70%. The entire US quickly followed and today the World Health Organization recommends iodized salt to combat goiter and mental retardation worldwide. Iodized salt seems to have been effective for preventing goiter, but iodized salt is NOT a whole food and does not provide the most useful form of iodine. Sodium chloride (NaCl) is bleached and iodine and anti-caking agents are added while naturally occurring trace minerals present in sea salt are removed.</div>
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While iodized salt may have helped combat goiter, iodine is not in a stable form in salt. When exposed to air and moisture, it can “evaporate” over time. So what’s on the label is often not what the consumer ends up getting, if the salt sits around in the cupboard for over a month. Plus, the iodine content added to salt was not established to optimize health or meet the needs of other body tissues (1). See a nutritionist or <a href="http://www.greenlakenutrition.com/about/julie-starkel/" target="_blank">Registered Dietitian Nutritionist </a>to determine the best way to optimize your dietary iodine and assess whether or not supplementation is also needed. </div>
<div style="border: none; color: #69746b; font-size: 16px; margin-bottom: 1em; outline: none; padding: 0px; vertical-align: baseline;">
<span style="line-height: 1.3;">Written for the <a href="http://www.greenlakenutrition.com/food-research/exploring-iodine-the-need-for-iodized-salt/" target="_blank">Green Lake Nutrition Blog</a> 12/2013 by Siona Sammartino MS, CN</span></div>
<div style="border: none; font-size: 16px; margin-bottom: 1em; outline: none; padding: 0px; vertical-align: baseline;">
<strong style="border: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;"><span style="color: magenta;">Resources:</span></strong></div>
<ol style="border: none; font-size: 16px; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">
<li style="border: none; line-height: 1.3; list-style-image: url(http://www.greenlakenutrition.com/wp-content/themes/greenlake-nutrition/images/bg-bullet.png); margin: 10px; outline: none; padding: 0px; vertical-align: baseline;">Brownstein D. <span style="border: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">Iodine why you need it why you can’t live without it</span>. 4 ed. West Bloomfield, MI: Medical Alternative Press; 2009.</li>
<li style="border: none; line-height: 1.3; list-style-image: url(http://www.greenlakenutrition.com/wp-content/themes/greenlake-nutrition/images/bg-bullet.png); margin: 10px; outline: none; padding: 0px; vertical-align: baseline;">Oregon State University. Iodine. <span style="border: none; margin: 0px; outline: none; padding: 0px; vertical-align: baseline;">Linus Pauling Institute Micronutrient Database.</span> http://lpi.oregonstate.edu/infocenter/minerals/iodine/. Accessed Dec 05, 2013.</li>
</ol>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-87831344296585658272014-02-02T19:32:00.000-08:002014-02-02T19:32:58.165-08:00Cooking Demo: Ginger & Lime Marinated Salmon<br />
<script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=241910371&pos=top&swfw=320"></script><object data="http://swfs.bimvid.com/player-3.2.15.swf" height="264" id="_fp_0.004473048262298107" name="player" type="application/x-shockwave-flash" width="320"> <param value="true" name="allowfullscreen"/><param value="always" name="allowscriptaccess"/><param value="transparent" name="wmode"/><param value="high" name="quality"/><param name="movie" value="http://swfs.bimvid.com/player-3.2.15.swf" /><param value="config=http://www.king5.com/?j=embed_241910371&ref=http://www.king5.com/health/healthy-dish/HealthyDish-241910371.html" name="flashvars"/></object><script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=241910371&pos=bottom&ref=http://www.king5.com/health/healthy-dish/HealthyDish-241910371.html"></script><br />
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Click for the <a href="http://www.thymetospiceitup.blogspot.com/2011/06/ginger-lime-marinated-salmon-recipe.html" target="_blank">written recipe</a>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-83582198220547976912014-01-13T15:07:00.000-08:002016-01-03T21:38:58.138-08:00Super Snacks for Game Day! <div class="MsoNormal">
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Woohoo the countdown for <b>Superbowl Sunday</b> has finally arrived! <b>Game
day</b> can often be <b>laden</b> with
fried, greasy and <b>processed</b>
carbohydrate <b>foods</b> that <b>weigh you down</b> and quickly put out the <b>fire of your enthusiasm</b>. Instead, stay <b>energized</b> cheering on your <b>favorite
team</b> and <b>get your game on</b> with
these <b>healthy super snacks</b>.<br />
<o:p></o:p><br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: #660066;"><span style="font-size: large;">Rooting for Vegetable Fries</span><o:p></o:p></span></b></div>
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Ra-ra-ra, throw your hands in the air and <b style="mso-bidi-font-weight: normal;">cheer</b> for hours with roasted root
veggie fries.<span style="mso-spacerun: yes;"> </span>High in <b style="mso-bidi-font-weight: normal;">healthy complex carbohydrates</b>, root
veggies are loaded with <b style="mso-bidi-font-weight: normal;">energy</b> and roasting
them <b style="mso-bidi-font-weight: normal;">plays</b> up their inherent sweet
flavors. <b style="mso-bidi-font-weight: normal;">Simply</b> pre-heat your oven
to 400 degrees F and cut root veggies such as sweet potatoes, yams, rutabaga
and beets into <b style="mso-bidi-font-weight: normal;">steak fries</b>.<span style="mso-spacerun: yes;"> </span>Then toss with melted virgin coconut oil, sea
salt and black pepper and pop them in the oven for about 40-45 minutes until <b style="mso-bidi-font-weight: normal;">golden</b> on the outside and fork tender
on the inside.<span style="mso-spacerun: yes;"> </span>Serve alone or dip them
in my Dill Yogurt Dressing. <span style="mso-spacerun: yes;"> </span>I <b style="mso-bidi-font-weight: normal;">bet</b> these will be a <b style="mso-bidi-font-weight: normal;">winner</b>! <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #660066;"><span style="font-size: large;">Dress Up with Dill Yogurt Dressing</span><o:p></o:p></span></b></div>
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Every game day <b style="mso-bidi-font-weight: normal;">party</b>
of course needs a dip on the menu.<span style="mso-spacerun: yes;"> </span>Using
<b style="mso-bidi-font-weight: normal;">yogurt</b> as the base has the added
bonus of gut friendly probiotics and <b style="mso-bidi-font-weight: normal;">protein</b>.<span style="mso-spacerun: yes;"> </span>Change up the herbs or add smoked chipotle chili
powder for a spicier variety.<span style="mso-spacerun: yes;"> </span>Use for veggie
fries, chips, fresh cut veggies and more for a dip that is satisfying and oh so
<b style="mso-bidi-font-weight: normal;">finger-licking good</b>.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">See
recipe below</b>. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #660066;"><span style="font-size: large;">Squash Your Opponents with Avocado Salmon Roll Ups </span><o:p></o:p></span></b></div>
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Aah healthy fat and protein are just what you need to <b style="mso-bidi-font-weight: normal;">satisfy</b> your <b style="mso-bidi-font-weight: normal;">game day munchies. </b><span style="mso-spacerun: yes;"> </span>Slice
avocado into long pieces and wrap with a piece of smoked salmon and pierce with
a toothpick.<span style="mso-spacerun: yes;"> </span>Put on a tray and serve as
you yell step aside opposing team, step aside. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #660066;"><span style="font-size: large;">Game Face Frittata Bites</span><o:p></o:p></span></b></div>
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That’s right, <b style="mso-bidi-font-weight: normal;">show me
your game face</b>.<span style="mso-spacerun: yes;"> </span>These little
frittata bites are packed with protein and nutrients to <b style="mso-bidi-font-weight: normal;">sustain</b> your <b style="mso-bidi-font-weight: normal;">enthusiasm for
hours</b>!<span style="mso-spacerun: yes;"> </span>Make my <a href="http://www.thymetospiceitup.blogspot.com/p/recipes.html" target="_blank">Caramelized Veggie Frittata</a>
or one of the recipe’s suggested flavor alternatives and simply pop the mixture
into either mini muffin tins or standard-sized muffin tins.<span style="mso-spacerun: yes;"> </span>Then broil for 3-6 minutes (smaller tins will
cook up quicker and larger tins take longer) until eggs have set.<span style="mso-spacerun: yes;"> </span>Pop these babies into your mouth and let me
hear you <b style="mso-bidi-font-weight: normal;">roar</b>!<o:p></o:p><br />
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<a href="http://4.bp.blogspot.com/-aiaNgW1pK8Y/UuMcQe_bESI/AAAAAAAAAU8/x_yK4Lmr2_I/s1600/IMG_0183.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-aiaNgW1pK8Y/UuMcQe_bESI/AAAAAAAAAU8/x_yK4Lmr2_I/s1600/IMG_0183.jpg" width="240" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #660066;"><span style="font-size: large;">Mix-It Up with Other Fun Goodies</span><o:p></o:p></span></b></div>
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Organic grass-fed beef jerky or salami, hard cheeses,
roasted nuts, sprouted whole grain chips, sweet potato chips, hummus, pesto,
the skies the limit.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">No cooking involved</b> for these goodies. <o:p></o:p></div>
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Fuel up with these power snacks and get ready to spread your
<b style="mso-bidi-font-weight: normal;">team spirit</b>.<span style="mso-spacerun: yes;"> </span>Throw your hands up one last time, be a <b style="mso-bidi-font-weight: normal;">champion</b> and <b style="mso-bidi-font-weight: normal;">celebrate</b> with these <b style="mso-bidi-font-weight: normal;">super
snacks!</b> <o:p></o:p></div>
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<b><o:p>______________________________________________</o:p></b></div>
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<b><span style="font-size: large;">Dill Yogurt Dressing</span></b><o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;">Greek yogurt is a
fabulous source of protein and beneficial bacteria known as probiotics.
It will add creaminess to dressings that satisfies your taste buds. Use
it to top salads, raw or cooked vegetables, chicken, lentils or whole grain
dishes. <b> </b><o:p></o:p></i></div>
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Preparation Time: 3 minutes<o:p></o:p></div>
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Makes: About ¾ cup<o:p></o:p></div>
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½ cup full-fat Greek yogurt<o:p></o:p></div>
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2 tablespoons unrefined sesame oil<o:p></o:p></div>
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2-3 teaspoons white wine vinegar<o:p></o:p></div>
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2-3 tablespoon fresh chopped dill<o:p></o:p></div>
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2 teaspoons fresh chopped chives<o:p></o:p></div>
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1 small clove garlic, minced<o:p></o:p></div>
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¼ teaspoon sea salt, plus more to taste<o:p></o:p></div>
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Combine yogurt, oil, vinegar, dill, chives, garlic and salt
in glass measuring cup until smooth and uniform. Taste to adjust
seasoning. Dressing will keep for a week refrigerated. <o:p></o:p></div>
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<br /></div>
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<i>Variation: </i>Add ¼ - ½ teaspoon ground cumin for a
smoky flavor.<span style="mso-spacerun: yes;"> </span>Or ditch the dill and add
chipotle chili powder of a splash of hot sauce. <o:p></o:p></div>
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Copyright 2013, S. Sammartino, Original recipe<o:p></o:p></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-15977801086011762472013-12-30T17:35:00.000-08:002013-12-30T17:35:01.364-08:003 Simple Steps For a ReNEWed You<div class="MsoNormal" style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">So, you want to <b>lose
a few pounds</b>, <b>eat healthier</b>, <b>cook more</b>, <b>start</b> a meditation or <b>yoga
practice</b> or feel <b>more centered</b>
and <b>empowered</b> this <b>New Year</b>, don’t you? <b>Tis
the season for resolutions</b>, but have you ever wondered <b>why</b> it is <b>so hard to stick
to your goals</b> after a couple of weeks go by? Could the solution be simply a
matter of <b>HOW</b> you <b>approach</b> your ambitions? <b>Whatever your goal may</b> be, here’s <b>what you need to know</b> about how to successfully
create <b>lasting changes</b>.</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;"><span style="color: magenta;">Pick Just One Goal
& Ask Yourself Why</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Don’t go all or nothing on me and try to change everything
all at once.<span style="mso-spacerun: yes;"> </span>It won’t work and you’ll
soon be back at square one with nothing to show for yourself.<span style="mso-spacerun: yes;"> </span>After choosing one goal to work on, then ask
yourself why and what you are expecting to be different in your life with this
change. Be sure to write these down as <b style="mso-bidi-font-weight: normal;">experts
say</b> connecting to what motivates you will help to create <b style="mso-bidi-font-weight: normal;">long-lasting change</b>. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;"><span style="color: magenta;">Make an Unquestionably
Achievable Goal</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Another important piece of the behavior change puzzle is to <b style="mso-bidi-font-weight: normal;">ensure</b> you have <b style="mso-bidi-font-weight: normal;">successes </b>along the way.<span style="mso-spacerun: yes;"> </span>The<b style="mso-bidi-font-weight: normal;"> </b>changes and progress towards your goal
has to be<b style="mso-bidi-font-weight: normal;"> small </b>and <b style="mso-bidi-font-weight: normal;">attainable </b>to build momentum and
self-efficacy<b style="mso-bidi-font-weight: normal;">.<span style="mso-spacerun: yes;"> </span></b>You have to be CERTAIN YOU CAN SUCCEED WIH
ZERO DOUBT in your mind. <span style="mso-spacerun: yes;"> </span>Otherwise you
will be setting yourself up for failure.<span style="mso-spacerun: yes;">
</span>So if planning to cook more and eat healthier start simple and practical
and then build from there, as I promise you <b style="mso-bidi-font-weight: normal;">success is never built in a day.<span style="mso-spacerun: yes;">
</span></b>In fact,<b style="mso-bidi-font-weight: normal;"> </b>Research shows
it takes <b style="mso-bidi-font-weight: normal;">66-90 days</b> to change a
behavior and 6 months or longer to master one.<span style="mso-spacerun: yes;">
</span>So hold your horses and say good-bye to <b style="mso-bidi-font-weight: normal;">instant gratification. </b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;"><span style="color: magenta;">Anticipate Failure,
Plan to Adapt & Revise as You Go</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The path to <b style="mso-bidi-font-weight: normal;">reaching
your goals</b> is never linear!<span style="mso-spacerun: yes;"> </span>And, the
more we can <b style="mso-bidi-font-weight: normal;">accept</b> that we are not
perfect and that life will have some frustrations along the way, the greater we
help ourselves to <b style="mso-bidi-font-weight: normal;">rise up quicker</b>
from our falls. It is <b style="mso-bidi-font-weight: normal;">perfectly normal</b>
to have <b style="mso-bidi-font-weight: normal;">set backs</b> and if you plan
for them and think about what you will do when they happen, you will have a
plan to forgive yourself and move on.<span style="mso-spacerun: yes;"> </span>Take
each obstacle as an opportunity to learn about yourself and don’t let it derail
you and your motivation. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Also, just as root vegetables have to find their way around
rocks and gravel to find nourishment and grow in the soil, know that along the
way you may need to <b style="mso-bidi-font-weight: normal;">change and adapt
your plan </b>if you aren’t accomplishing what you originally had hoped.<span style="mso-spacerun: yes;"> </span>Perhaps you were too ambitious and need to
rethink a few things and doing so is perfectly ok.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Let me know what goals you are setting for the New Year and
chime in below. </span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">But remember to follow
these </span><b style="font-family: Verdana, sans-serif;">3 steps</b><span style="font-family: Verdana, sans-serif;"> to finally </span><b style="font-family: Verdana, sans-serif;">have what you want</b><span style="font-family: Verdana, sans-serif;">!</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-46873049225274736052013-12-27T18:59:00.000-08:002016-01-03T21:37:53.594-08:00New Class: Vegetarian Basics & Beyond!<h1 class="title" id="page-title" style="background-color: white; border: 0px; color: #7c211e; font-family: Arial, Helvetica, sans-serif; font-size: 20px; font-weight: normal; letter-spacing: 1px; margin: 4px 0px 0px; padding: 0px; position: relative; text-shadow: transparent 0px 0px 0px, rgb(240, 237, 218) 1px 1px 1px; vertical-align: baseline;">
<a href="http://www.bastyr.edu/civicrm/event/info?id=889&reset=1" target="_blank">Whole Foods: Vegetarian Basics & Beyond (CULINARY - 13VEGE01)</a></h1>
<div class="crm-section event_summary-section" style="background-color: white; border: 0px; color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: 13px; font-style: italic; line-height: 18px; margin: 10px 0px 1em; padding: 0px; vertical-align: baseline;">
<div style="color: #505d63;">
Are you a vegetarian or considering going vegetarian? Do you have questions about how to meet all of your protein needs and whether or not it is possible to get all of your nutrients from food alone? Join us in this “basics and beyond” class as we de-mystify how to healthfully eat a whole foods diet as a vegetarian. </div>
<div style="color: #505d63;">
<br /></div>
<b><span style="color: magenta;">Jan 11, 2014 Sat, 1-5p.m</span></b><span style="color: #505d63; font-size: xx-small;">. Siona Sammartino, MS, CN. 4 HRs</span></div>
<div class="crm-section event_description-section summary" style="background-color: white; border: 0px; color: #505d63; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin: 0px 0px 1em; padding: 0px; vertical-align: baseline;">
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
A plant-based diet can have tremendous health benefits and a vegetarian diet is a preferred way of eating among countless individuals. Yet, for many this means bulking up on processed pastas, breads and soy products, all of which are not whole foods nor related to health and vitality. If you are currently a vegetarian or are seeking to transition to a vegetarian diet, then this class is for you.</div>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
Questions like “how much protein do I really need, and is food combining really necessary?” or “can I meet all of my nutrients through food alone?” will be answered. We’ll explore everything you need to know about protein needs and you’ll finally understand how much and what types of proteins to choose from. Then we’ll explore nutrients of concern, how to maximize your diet to meet these nutrients and whether or not supplementation is necessary.</div>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
Lastly, you’ll walk away with a day’s meal plan, have all of the tools needed to mix and match plant-based foods to create the ideal whole foods vegetarian diet, and to reap the health benefits you’ve been seeking.</div>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
Upon completion of this workshop you will be able to:</div>
<ul style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<li style="background-image: none; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: none; margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Calculate basic protein needs and identify whole foods sources of vegetarian protein</li>
<li style="background-image: none; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: none; margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Demonstrate how to meet daily protein needs through whole foods</li>
<li style="background-image: none; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: none; margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">List the nutrients of concern and demonstrate how to maximize certain foods to meet these nutrient goals</li>
<li style="background-image: none; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: none; margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Describe whether or not supplementation is necessary and if so list which nutrients to consider</li>
<li style="background-image: none; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: none; margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Demonstrate how to create a balanced vegetarian meal plan and build the ideal vegetarian plate</li>
</ul>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
<strong>Course Note:</strong> Teens, ages 14 and older, may attend with an accompanying adult.<br />
<br />
<strong>Please Bring:</strong> Each participant should bring a calculator. Participants are encouraged to bring their own lunch.</div>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
<strong>Location:</strong> Bastyr University Kenmore Campus, room 280. Bastyr University is housed in an older facility with fluctuating interior temperatures; it is advisable to wear layers. Also, Bastyr is a “fragrance-free” campus.</div>
<div style="border: 0px; font-style: inherit; font-variant: inherit; margin-bottom: 14px; padding: 0px; vertical-align: baseline;">
<br /></div>
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<div class="label" style="border: 0px; float: left; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; text-align: right; vertical-align: baseline; width: 54px;">
<label style="border: 0px; display: inline; float: left; font-family: inherit; font-size: 12px; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: left; vertical-align: baseline;">Contact</label></div>
<div class="content" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px 0px 0px 79px; padding: 0px; position: relative; vertical-align: baseline; word-wrap: break-word;">
Phone: <span class="tel" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">(425) 602-3152</span><br />
Email: <span class="email" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="mailto:continuinged@bastyr.edu" style="border: 0px; color: #2786c2; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">continuinged@bastyr.edu</a></span></div>
<div class="content" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px 0px 0px 79px; padding: 0px; position: relative; vertical-align: baseline; word-wrap: break-word;">
website:<a href="http://www.bastyr.edu/civicrm/event/info?id=889&reset=1" target="_blank"> <span style="color: #b81a09;">http://www.bastyr.edu/civicrm/event/info?id=889&reset=1</span></a></div>
<div class="clear" style="border-bottom-color: rgb(232, 230, 210); border-bottom-style: dotted; border-width: 0px 0px 1px; clear: both; font-style: inherit; font-variant: inherit; margin: 0px; padding: 5px 30px; vertical-align: baseline;">
</div>
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<div class="label" style="border: 0px; float: left; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; text-align: right; vertical-align: baseline; width: 54px;">
<label style="border: 0px; display: inline; float: left; font-family: inherit; font-size: 12px; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-align: left; vertical-align: baseline;">Course Fee</label></div>
<div class="content" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px 0px 0px 79px; padding: 0px; position: relative; vertical-align: baseline; word-wrap: break-word;">
<table class="form-layout-compressed fee_block-table" style="border-collapse: collapse; border-spacing: 0px; border: 1px none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0em 0em 0.5em; padding: 0px; vertical-align: top; width: auto;"><tbody style="border-bottom-color: rgb(202, 179, 136); border-bottom-width: 0px; border-left-color: rgb(202, 179, 136); border-left-width: 0px; border-right-color: rgb(202, 179, 136); border-right-width: 0px; border-top-style: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="fee_level-label crm-event-label" style="border: none; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; vertical-align: middle;">General public</td><td class="fee_amount-value right remwhitespace" style="border: none; color: #505d63; float: right !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; text-align: right; vertical-align: middle;">$65.00</td></tr>
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="fee_level-label crm-event-label" style="border: none; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; vertical-align: middle;">Bastyr/NIAOM Alumni</td><td class="fee_amount-value right remwhitespace" style="border: none; color: #505d63; float: right !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; text-align: right; vertical-align: middle;">$55.00</td></tr>
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="fee_level-label crm-event-label" style="border: none; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; vertical-align: middle;">BU Staff</td><td class="fee_amount-value right remwhitespace" style="border: none; color: #505d63; float: right !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; text-align: right; vertical-align: middle;">$55.00</td></tr>
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="fee_level-label crm-event-label" style="border: none; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; vertical-align: middle;">Full time student</td><td class="fee_amount-value right remwhitespace" style="border: none; color: #505d63; float: right !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 2px 5px; text-align: right; vertical-align: middle;">$45.00</td></tr>
</tbody></table>
</div>
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</div>
</div>
<table class="no-border" style="border-collapse: collapse; border-spacing: 0px; border: 0px none; color: #505d63; font-size: 13px; line-height: 18px; margin: 0em; padding: 0px; vertical-align: top; width: auto;"><tbody style="border-bottom-color: rgb(202, 179, 136); border-bottom-width: 0px; border-left-color: rgb(202, 179, 136); border-left-width: 0px; border-right-color: rgb(202, 179, 136); border-right-width: 0px; border-top-style: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="section-shown form-item" id="Location__827" style="border: 0px rgb(202, 179, 136); float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 1em 0px; padding: 0px; vertical-align: top;"><div class="crm-accordion-wrapper crm-accordion_title-accordion crm-accordion-open crm-accordion-processed" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;">
<div class="crm-custom-body" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<table class="crm-info-panel" style="border-collapse: collapse; border-spacing: 0px; border: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0em 0em 1em; padding: 0px; vertical-align: top; width: auto;"><tbody style="border-bottom-color: rgb(202, 179, 136); border-bottom-width: 0px; border-left-color: rgb(202, 179, 136); border-left-width: 0px; border-right-color: rgb(202, 179, 136); border-right-width: 0px; border-top-style: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="label" style="border-bottom-style: solid; border-color: rgb(202, 179, 136) rgb(202, 179, 136) rgb(255, 255, 255); border-width: 0px 0px 1px; color: #505d63; float: none !important; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; margin: 0px; padding: 0px 18px 0px 0px; vertical-align: top; width: 60px;">Campus</td><td class="html-adjust" style="border-bottom-style: solid; border-color: rgb(202, 179, 136) rgb(202, 179, 136) rgb(255, 255, 255); border-width: 0px 0px 1px; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px 18px 0px 0px; vertical-align: top;">Kenmore Campus</td></tr>
</tbody></table>
</div>
<div class="clear" style="border-bottom-color: rgb(232, 230, 210); border-bottom-style: dotted; border-width: 0px 0px 1px; clear: both; font-style: inherit; font-variant: inherit; margin: 0px; padding: 5px 30px; vertical-align: baseline;">
</div>
</div>
</td></tr>
</tbody></table>
<table class="no-border" style="border-collapse: collapse; border-spacing: 0px; border: 0px none; color: #505d63; font-size: 13px; line-height: 18px; margin: 0em; padding: 0px; vertical-align: top; width: auto;"><tbody style="border-bottom-color: rgb(202, 179, 136); border-bottom-width: 0px; border-left-color: rgb(202, 179, 136); border-left-width: 0px; border-right-color: rgb(202, 179, 136); border-right-width: 0px; border-top-style: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="section-shown form-item" id="Audience__827" style="border: 0px rgb(202, 179, 136); float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 1em 0px; padding: 0px; vertical-align: top;"><div class="crm-accordion-wrapper crm-accordion_title-accordion crm-accordion-open crm-accordion-processed" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px 0px 4px; padding: 0px; vertical-align: baseline;">
<div class="crm-custom-body" style="border: 0px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<table class="crm-info-panel" style="border-collapse: collapse; border-spacing: 0px; border: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0em 0em 1em; padding: 0px; vertical-align: top; width: auto;"><tbody style="border-bottom-color: rgb(202, 179, 136); border-bottom-width: 0px; border-left-color: rgb(202, 179, 136); border-left-width: 0px; border-right-color: rgb(202, 179, 136); border-right-width: 0px; border-top-style: none; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background-image: none; border: 0px rgb(202, 179, 136); font-family: inherit; font-size: 0.95em; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="label" style="border-bottom-style: solid; border-color: rgb(202, 179, 136) rgb(202, 179, 136) rgb(255, 255, 255); border-width: 0px 0px 1px; color: #505d63; float: none !important; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; margin: 0px; padding: 0px 18px 0px 0px; vertical-align: top; width: 60px;">Audience</td><td class="html-adjust" style="border-bottom-style: solid; border-color: rgb(202, 179, 136) rgb(202, 179, 136) rgb(255, 255, 255); border-width: 0px 0px 1px; color: #505d63; float: none !important; font-size: 13px; font-style: inherit; font-variant: inherit; margin: 0px; padding: 0px 18px 0px 0px; vertical-align: top;">general public, full time students</td></tr>
</tbody></table>
</div>
</div>
</td></tr>
</tbody></table>
</div>
Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-26603611191108613842013-12-22T09:25:00.002-08:002013-12-22T10:55:12.158-08:00Restorative Chicken Ginger Soup with Recipes and Video<script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=236772741&pos=top&swfw=315"></script><object data="http://swfs.bimvid.com/player-3.2.15.swf" height="264" id="_fp_0.7272446048446" name="player" type="application/x-shockwave-flash" width="315"> <param value="true" name="allowfullscreen"/><param value="always" name="allowscriptaccess"/><param value="transparent" name="wmode"/><param value="high" name="quality"/><param name="movie" value="http://swfs.bimvid.com/player-3.2.15.swf" /><param value="config=http://www.king5.com/?j=embed_236772741&ref=http://www.king5.com/health/healthy-dish/Healthy-Dish-Chicken-Soup-236772741.html" name="flashvars"/></object><script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=236772741&pos=bottom&ref=http://www.king5.com/health/healthy-dish/Healthy-Dish-Chicken-Soup-236772741.html"></script> <br />
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<b><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span></b> <span style="font-size: large;"><b><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span></b> <b><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Restorative Chicken Ginger Soup</span></b></span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: #1a1a1a; font-family: Arial; font-size: 10.0pt; mso-bidi-font-family: Arial;">Chicken soup is an age-old remedy for boosting the immune system during cold and flu season.<span style="mso-spacerun: yes;"> </span>This nourishing broth combines with plentiful veggies to feed both the body and the soul.<span style="mso-spacerun: yes;"> </span>Serve over a bed of quinoa, brown rice, brown rice pasta or a piece of crusty bread if desired.<span style="mso-spacerun: yes;"> </span>Use within 4 days or freeze.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></i></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span> <span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Preparation Time: 25 minutes<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Makes</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">: Six 1½ cup servings<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;"> </span> <span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 tablespoon extra-virgin olive oil<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 medium yellow onion, roughly chopped<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 teaspoon sea salt, divided, plus more to taste<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">4 medium carrots, cut into half moons</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 cup roughly chopped rutabaga or turnip<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">2 cups sliced portabella or wild mushrooms<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">2 celery stalks, roughly chopped</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">3 garlic cloves, minced<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1-2 tablespoons freshly grated ginger<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">5-6 cups chicken broth (see Basic Bone Broth recipe)</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">3 cups shredded organic pastured chicken<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">4-5 cups baby spinach</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">1 medium Napa cabbage, shredded <o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 bunch fresh cilantro, roughly chopped</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial;">Heat a 4-quart stockpot on medium heat and add oil. Add onion and sweat for 2 minutes, stirring frequently. Stir in ¼ of the salt. Add carrots, rutabaga and ¼ teaspoon more of salt and cook for 1-2 minutes. Add mushrooms and sauté for 2-3 minutes. Add celery, garlic, ginger and remaining salt and cook for an additional minute. Cover veggie mixture with broth, cover and bring to a gentle boil. Reduce heat to medium low and simmer covered for 15 minutes. Then stir in chicken and simmer for 5 more minutes. Turn off heat and stir in spinach. Taste to adjust salt. Serve each bowl with ½ cup cabbage and ¼ cup cilantro. Enjoy!</span> <br />
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<span style="font-family: Arial; mso-bidi-font-family: Arial;"> </span> <span style="font-family: Arial; mso-bidi-font-family: Arial;">Copyright 2012, S. Sammartino, Original recipe,<a href="http://www.thymetospiceitup.com/" target="_blank"> www.thymetospiceitup.com</a><o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /> </span> <br />
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<b><span style="font-family: Arial; mso-bidi-font-family: Arial;"> </span></b><b><span style="font-family: Arial; mso-bidi-font-family: Arial;"> </span></b></div>
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<b><span style="font-family: Arial; mso-bidi-font-family: Arial;"><span style="font-size: large;">Basic Bone Broth</span><o:p></o:p></span></b></div>
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<i><span style="font-family: Arial; font-size: 10.0pt; mso-bidi-font-family: Arial;">This rich and nourishing broth is full of healing nutrients such as gelatin, collagen, minerals and vitamins. Add salt and sip on this as a daily healing digestive tonic or use for soups, stews, grains and more. Slow cooker’s work great here too. <o:p></o:p></span></i></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span> <span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Preparation Time: 25 minutes<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Makes</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">: 4-6 cups<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" /> </span> <br />
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 whole 5 lb organic pastured chicken<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Chicken neck and organs (optional)<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 large yellow onion, quartered</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">¼ to ½ cup sliced fresh ginger<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">2-3 stalks celery</span><span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">3-4 large carrots<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">1 stalk burdock root (optional)<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">2 tablespoons raw apple cider vinegar<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">8-10 cups water<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span> <span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Rinse chicken and add to a large stockpot with neck and organs. Add onion, garlic and ginger to pot. Cut celery and carrots into 3 or 4 large chunks and place on top of chicken. Add mushrooms and burdock if using. Add seaweed and vinegar and cover with water. Cover and turn heat to medium high to bring broth to a low boil. Reduce heat to simmer and cook for 2 hours. <o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Then remove chicken from the pot and pull meat from the bones. Add skin and bones back to the broth and simmer broth for an additional 16-24 hours. Refrigerate chicken for use in soups, salads, etc. <o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Strain broth into a large bowl using a fine mesh sieve and then add to glass mason jars or containers and refrigerate. If desired, remove fat that congeals on the surface of broth before using. Broth should congeal to a jelly like texture when refrigerated. Use within 3-4 days or freeze in glass containers. </span><span style="font-family: Arial; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;"> </span> <span style="color: #1a1a1a; font-family: Arial; mso-bidi-font-family: Arial;">Copyright 2012, S. Sammartino, Original recipe, </span><span style="font-family: Arial; mso-bidi-font-family: Arial;"><a href="http://www.thymetospiceitup.com/">www.thymetospiceitup.com</a><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com2tag:blogger.com,1999:blog-3881294393347044296.post-65990643932989928862013-12-03T17:22:00.001-08:002013-12-03T18:02:03.101-08:00Healthy Holiday Treats that Still Satisfy CravingsOriginal Article <a href="http://www.bastyr.edu/news/health-tips-spotlight-1/2013/11/healthy-holiday-treats-still-satisfy-cravings" target="_blank">here</a><br />
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Are you looking for satisfying holiday snacks and appetizers that won’t compromise your waistline? <strong></strong>Striking a balance between enjoyment and nutrition is possible, and it doesn't require depriving yourself. 'Tis the season for good food and company, but say sayonara to belly bloat and food coma with these healthy treats.</div>
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Caramelized Magic</h3>
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Roasting foods lets natural sugars emerge and liven up foods that once appeared oh-so-boring.</div>
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<b>Go Nuts Over Nuts:</b></div>
<ul style="background-color: white; border: 0px; color: #505d63; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Jazz up 1 cup nuts with 1/2 to 1 teaspoon spices (cinnamon, ginger or pumpkin pie spice), 1-2 tablespoons sweetener (honey or maple syrup) and sea salt. Roast in an oven at 375 F for 10-15 minutes until golden brown.</li>
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">For savory flavors, use 1-2 tablespoons tamari, 1-2 teaspoons fresh rosemary or thyme, and a pinch of sea salt. Roast as above.</li>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Ff5-EzuQZeI/Up6EXAEnxPI/AAAAAAAAAT0/JFUkix9kG9o/s1600/IMG_4300.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-Ff5-EzuQZeI/Up6EXAEnxPI/AAAAAAAAAT0/JFUkix9kG9o/s200/IMG_4300.jpg" width="149" /></a></div>
<b>Uncover a Love For Veggies:</b></div>
<ul style="background-color: white; border: 0px; color: #505d63; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Roast carrots, spears of rutabaga or even fennel. Mix with olive oil or melted coconut oil and sea salt and roast in an oven at 415 F for 35-45 minutes until golden brown. Serve alone or sprinkle with Romano cheese.</li>
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Cook some caramelized onions and serve over baked brie with whole-grain or gluten-free crackers</li>
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Other Appetizers and Snacks</h3>
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<b>Make a No-Cook Mezze Platter:</b></div>
<ul style="background-color: white; border: 0px; color: #505d63; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Purchase a variety of olives and gourmet cheeses and serve with whole grain crackers or crusty bread, roasted red peppers, sun dried tomatoes and freshly cut apple or pear slices.</li>
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<b>Go Gaga over Chocolate:</b></div>
<ul style="background-color: white; border: 0px; color: #505d63; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; list-style-image: url(http://www.bastyr.edu/sites/all/themes/bastyr/images/icons/menu-leaf.gif); margin: 0px 0px 8px 16px; padding: 0px; vertical-align: baseline;">Melt 1/3 cup raw cocoa powder with 1/4 cup each coconut oil and coconut butter and 2-3 teaspoons of honey in a double boiler. Dip pear slices or figs in this heavenly goodness. Place on parchment paper and refrigerate until hardened.</li>
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Say yes to these festive holiday treats and cheers to a healthier holiday season!</div>
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—Written for the <a href="http://www.bastyr.edu/news/health-tips-spotlight-1/2013/11/healthy-holiday-treats-still-satisfy-cravings" target="_blank">Bastyr University Blog</a> 12/2013 <em style="border: 0px; font-family: inherit; font-size: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">By Siona Sammartino, MSN, CN, dietetic intern, and <a href="http://www.bastyr.edu/people/faculty/debra-boutin-ms-rd" style="border: 0px; color: #047388; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Debra Boutin, MS, RD</a>, chair and dietetic internship director, <a href="http://www.bastyr.edu/academics/schools-departments/school-natural-health-arts-and-sciences/department-nutrition-exercise-science" style="border: 0px; color: #047388; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Department of Nutrition and Exercise Science</a> at Bastyr University.</em></div>
Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-87467147683158309662013-03-09T11:57:00.000-08:002013-03-09T12:14:38.014-08:00King 5 News' Healthy Dish Cooking Demo<script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=196649441&pos=top&swfw=370"></script><object data="http://swfs.bimvid.com/player-3.2.15.swf" height="264" id="_fp_0.46058830758556724" name="player" type="application/x-shockwave-flash" width="360"> <param value="true" name="allowfullscreen"/><param value="always" name="allowscriptaccess"/><param value="transparent" name="wmode"/><param value="high" name="quality"/><param name="movie" value="http://swfs.bimvid.com/player-3.2.15.swf" /><param value="config=http://www.king5.com/?j=embed_196649441&ref=http://www.king5.com/health/healthy-dish/Siona-Sammartinos-Caramelized-Balsamic-Crimini-Mushrooms-196649441.html" name="flashvars"/></object><script src="http://www.king5.com/templates/belo_embedWrapper.js?storyid=196649441&pos=bottom"></script><br />
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<strong style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Caramelized Balsamic Crimini’s</strong><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><em style="background-color: white; border: 0px; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Growing up in an Italian family, baby portabella mushrooms frequented our table. Caramelizing the onions adds a complex sweetness that pairs well with the robust mushroom flavor. You’ll be surprised at how easy it is to make this Healthy dish. Enjoy! </em><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Preparation time: 15-20 minutes</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Yield: approximately 1 cup</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">2 tablespoon organic extra-virgin olive oil, divided</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">½ medium yellow onion, diced</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Pinch of sea salt</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">2 cups crimini (baby bella) mushrooms, trimmed and sliced</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">1/8 teaspoon sea salt, plus more to taste</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">2-3 teaspoons balsamic vinegar</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">1-2 teaspoons of fresh Italian flat-leaf parsley</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Heat a 10 or 12-inch cast iron skillet over medium heat for about a minute.</span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Add half the oil and let it spread and coat the bottom of the pan. Add onions and caramelize until soft and golden for about 10 minutes, stirring only occasionally. Add salt halfway through cooking time. Remove from pan and set aside. </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Add remaining oil and mushrooms, toss to coat and sauté until golden for about 5-8 minutes, only stirring occasionally. Once the edges of the mushrooms have become golden brown, stir in salt. Sauté for an additional 2 minutes. Turn off heat, and add vinegar and herbs. Serve as a side dish or use as a topping for whole grains, salad, eggs, fish, legumes and meat. </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"> </span><br style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Copyright 2010, S. Sammartino, Original recipe</span><a href="http://www.thymetospiceitup.blogspot.com/" style="background-color: white; color: #002e64; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px; outline: 0px; text-decoration: none;" target="_blank"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">www.thymetospiceitup.com</strong></a>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-92009572114161186212012-10-29T22:49:00.000-07:002016-01-03T21:36:38.589-08:00Spiced Butternut Squash Soup<!--[if gte mso 9]><xml>
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<a href="http://4.bp.blogspot.com/-PaStJtpU3WQ/UI9oaeHBbHI/AAAAAAAAAKs/xULCinJzLEY/s1600/IMG_0555.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-PaStJtpU3WQ/UI9oaeHBbHI/AAAAAAAAAKs/xULCinJzLEY/s200/IMG_0555.jpg" width="149" /></a></div>
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This is my favorite time of year! The vivid burnt orange, fiery red and golden
hues that are abundant in both the leaves and vegetables bring a festive autumn
spirit that awaken my desire for butternut squash soup, pumpkin pie and roasted
mixed squash. These deep orange and
yellow colors are indicative of a family of plant constituents called <i>carot</i>enoids, which you can remember
because <i>carrots</i> are famous for their
beta-<i>carotene</i> (a specific carotenoid). These bioactive compounds support growth and
development, eye health and eventually break down into vitamin A. But, beyond this somewhat “reductionist” type
of analysis, these plants have much more to offer. For one, they naturally contain sugars that
can satisfy not only our taste buds, but can also remind us to celebrate the
sweetness in other areas of our lives. Additionally,
these richly colored veggies are typically perfect for the cooler, dryer months
because they provide warmth and moisture to the body. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
In honor of this vibrant season, I’m sharing my
recipe for Warming Butternut Squash Soup.
It has the perfect balance of flavors as the squash and apples add sweetness,
the spices have a mix of sweetness, pungency and smokiness and the last minute
hit of vinegar lends (well of course) acidity.
Also, a dash of cream goes a long way to providing just a little extra
special velvety texture and creaminess that we all crave this time of
year. Celebrate seasonal and local autumn veggies with
me, and dive into a steaming hot bowl of my Spiced Butternut Squash Soup! Enjoy!!!<o:p></o:p></div>
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<o:p><br /></o:p></div>
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<o:p>________________________________________________ </o:p></div>
<div class="MsoNormal">
<b>Spiced Butternut
Squash Soup<o:p></o:p></b></div>
<div class="MsoNormal">
<i><span style="font-size: 10.5pt; mso-bidi-font-weight: bold;">Flavorful, aromatic, and
warming, this soup is perfect for a cold winter day. The sweetness of the cinnamon pairs well with
the natural sweetness of the squash and apple, while the cumin adds a smoky
depth and the cayenne gives it a spicy kick. Top it all off with some floral oregano and
it’s a spice masterpiece that will make your taste buds sing. Enjoy with “Sage Butter Lentils” and “Winter
Braised Greens” for a complete meal. </span></i><b><o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal">
Preparation time: 40-45
minutes<o:p></o:p></div>
<div class="MsoNormal">
Yield: 5 cups<span style="font-size: 10.5pt; mso-bidi-font-weight: bold;"><o:p></o:p></span></div>
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<br /></div>
</div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
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1 tablespoon organic pastured butter<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon extra-virgin olive oil<o:p></o:p></div>
<div class="MsoNormal">
1 medium yellow onion (about 2 cups)<o:p></o:p></div>
<div class="MsoNormal">
4 cups frozen diced butternut squash (2 10-ounce bags)<o:p></o:p></div>
<div class="MsoNormal">
1 small apple (about 1 cup)<o:p></o:p></div>
<div class="MsoNormal">
2 medium garlic cloves<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon ground cinnamon<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon ground cumin<o:p></o:p></div>
<div class="MsoNormal">
1/8 -1/4 teaspoon cayenne pepper<o:p></o:p></div>
<div class="MsoNormal">
Pinch of turmeric<o:p></o:p></div>
<div class="MsoNormal">
1½ -2 teaspoons sea salt<o:p></o:p></div>
<div class="MsoNormal">
¼ cup sherry wine<o:p></o:p></div>
<div class="MsoNormal">
3-4 cups Vegetable broth<o:p></o:p></div>
<div class="MsoNormal">
¼ cup heavy cream<o:p></o:p></div>
<div class="MsoNormal">
2-3 teaspoons raw apple cider vinegar or golden balsamic vinegar<o:p></o:p></div>
<div class="MsoNormal">
Fresh oregano for garnish<o:p></o:p></div>
</div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
<br />
<div class="WordSection3">
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Cultured sour cream for garnish (Nancy’s), optional<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Heat a 4-quart
stainless steel stockpot over medium heat for about a minute.<o:p></o:p></div>
<div class="MsoNormal">
Add butter and oil
and let it spread and coat the bottom of the pan. Add onions and sauté until
soft and golden for about 5-10 minutes, stirring only occasionally. Add squash,
toss to coat and sauté until golden for about 5 minutes, only stirring
occasionally. Add apple and sauté for 2 minutes. Add garlic and sauté for another minute.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Add cinnamon, cumin,
cayenne, turmeric and salt and stir vegetables to coat and continue sautéing
for about 2 minutes. Add wine to deglaze and pick up the brown bits on the
bottom of the pan with a wooden spoon. Add broth, cover and bring to a simmer. Simmer until vegetables soften and flavors
merry, about 15 to 20 minutes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Turn off heat, stir
in cream and blend thoroughly with an immersion blender until texture is
velvety. Stir in vinegar and check for salt. Serve each bowl with oregano and a dollop of
sour cream.<o:p></o:p></div>
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<i><span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
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<i>Tip: To make this recipe dairy free, simply
substitute cream with canned coconut milk.<o:p></o:p></i></div>
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<br /></div>
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<i>Variation: Substitute frozen squash with 2-3
cups of fresh cubed seasonal squash<o:p></o:p></i></div>
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Copyright 2010, S.
Sammartino, Original recipe<o:p></o:p></div>
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<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-break-type: section-break; page-break-before: always;" />
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<!--EndFragment-->Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-37815954013171874722012-08-05T11:15:00.001-07:002016-01-03T21:36:08.583-08:00Smokey Mexican Black Bean Stew<br />
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<span style="font-family: Papyrus;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;">Are you in need of a quick
and easy yet nourishing meal?</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">If you've stocked up on your </span><span class="Apple-style-span" style="font-family: Papyrus;"><a href="http://www.thymetospiceitup.blogspot.com/2012/05/7-pantry-must-haves.html" target="_blank">7 Pantry Essentials</a></span><span class="Apple-style-span" style="font-family: Papyrus;">, you should now have just about everything
you need at your fingertips for this recipe.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;">
</span></span><span class="Apple-style-span" style="font-family: Papyrus;">And, you can literally cook this up in 20 minutes.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">How’s that for easy?</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">Love it!</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;">
</span></span><span class="Apple-style-span" style="font-family: Papyrus;">And for an added bonus, the left overs can be morphed into several other
dishes, so you never get bored.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">How
about Crispy Corn Tostada’s for lunch or adding a scoop right on top of your
morning eggs with a little bit of salsa and some </span><span class="Apple-style-span" style="font-family: Papyrus;"><a href="http://www.thymetospiceitup.blogspot.com/2011/05/spring-cleaning-for-your-body-cleanse.html" target="_blank">Quick and Easy 5-Min Greens</a></span><span class="Apple-style-span" style="font-family: Papyrus;">?</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">My husband likes to add the
beans on top of organic blue corn chips with Mexican cheese and avocado slices to
make enticing homemade Nachos.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">Or drain
some of the liquid from the stew by using a slotted spoon and use the beans to make
homemade burritos.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">Post a reply to let
me know what you think and get ready to Fiesta it up with this Smokey Mexican
Black Bean Stew. </span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span><span class="Apple-style-span" style="font-family: Papyrus;">Enjoy.</span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"><br /></span></span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;">Yours In Cooking and In Health,</span></span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;">Siona :) </span></span><span class="Apple-style-span" style="font-family: Papyrus;"><span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Papyrus;"><o:p><br /></o:p></span></div>
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<span style="font-family: Papyrus;"><o:p>____________________________________________________ </o:p></span></div>
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<span style="font-family: Papyrus;">Smokey Mexican Black Bean
Stew<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Papyrus; font-size: 10.0pt;">Here’s a tasty dish that was inspired
by my husband, Abdiel.<span style="mso-spacerun: yes;"> </span>It can be eaten
by itself and topped with polenta crouton , mango salsa and yogurt or put over
a bead of quinoa or it can be used to make crispy corn tostada’s or to top your
morning eggs.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></i></div>
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<br /></div>
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<span style="font-family: Papyrus;">Makes 6 servings<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Preparation Time: 20-25
minutes<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1-2 teaspoons extra-virgin
olive oil<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 medium yellow onion,
chopped<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1</span><span style="font-family: "Times New Roman";">½</span><span style="font-family: Papyrus;">
teaspoons ground cumin<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 teaspoon ground
coriander<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">½</span><span style="font-family: Papyrus;"> teaspoon smoked chipotle chile powder<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">½</span><span style="font-family: Papyrus;"> teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">2 cans Eden Food’s no salt
added black beans <o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 can Muir Glenn’s Fire
Roasted Diced Tomatoes (with or without jalapenos)<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1.5-2 teaspoon sea salt,
plus more to taste<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 cup frozen sweet corn<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">¼</span><span style="font-family: Papyrus;">-1/2 cup fresh squeezed lime juice<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">¼</span><span style="font-family: Papyrus;"> cup chopped fresh Italian flat-leaf parsley
(optional)<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Yogurt or cultured sour
cream (optional garnish)<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Mango or Tomato Salsa
(optional garnish)<o:p></o:p></span></div>
</div>
<span style="font-family: Papyrus; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
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<span class="Apple-style-span" style="font-family: Papyrus;">Heat a 4-quart stock pot
on medium to medium-high heat and caramelize onions </span><span class="Apple-style-span" style="font-family: Papyrus;">for about 10 minutes, only
stirring occasionally.<span style="mso-spacerun: yes;"> </span>Add cumin,
coriander, chipotle, garlic and stir and heat spices for 1-2 minutes until they
become aromatic.<span style="mso-spacerun: yes;"> </span>Drain one can of black
beans and reserve the liquid from the 2nd can and add to onion and spice
mixture.<span style="mso-spacerun: yes;"> </span>Add tomatoes and salt and stir
to incorporate.<span style="mso-spacerun: yes;"> </span>Cover and simmer stew
for 10-15 minutes for flavors to merry.<span style="mso-spacerun: yes;">
</span>Add corn and cook for another two minutes.<span style="mso-spacerun: yes;"> </span>Turn off heat, add lime juice and parsley and
enjoy!<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Papyrus;">Copyright 2010, S.
Sammartino, Original recipe<o:p></o:p></span></div>
</div>
<span style="font-family: Papyrus; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;"><br clear="all" style="mso-break-type: section-break; page-break-before: always;" />
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-40082245607574962842012-05-27T13:39:00.000-07:002016-01-03T21:35:49.232-08:007 Pantry Must Haves<!--[if gte mso 9]><xml>
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There you are again! Standing at your pantry (don't you wish your pantry looked like that!), scratching
your head, wondering what the heck you’re gonna make for dinner.<span style="mso-spacerun: yes;"> </span>Images of your favorite cuisine appear and your
mouth begins to salivate.<span style="mso-spacerun: yes;"> </span>You quickly realize
you are SOL (Yes that does mean what you think) because your pantry is looking
a little bare. <span style="mso-spacerun: yes;"> </span>What’s a gal or guy to
do? Keeping a well-stocked Pantry is key to overcoming this dilemma.<span style="mso-spacerun: yes;"> </span>Items that are foundational, quick and
reliable are a must.<span style="mso-spacerun: yes;"> </span>I keep my pantry
stocked with several essentials so that I am equipped to make a quick, easy and
tasty meal in a pinch.<span style="mso-spacerun: yes;"> </span>Here are just a <i style="mso-bidi-font-style: normal;">few</i> to help get you <i style="mso-bidi-font-style: normal;">started.</i></div>
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</span></span></span><!--[endif]-->Lather Me Up With a Little Mediterranean Charm<o:p></o:p></div>
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</span></span></span><!--[endif]--><u>Organic Extra-Virgin Olive Oil</u> is one of
my favorites.<span style="mso-spacerun: yes;"> </span>Coined by Rachel Ray as
the good ole EVOO, my Italian grandmother would lather her arms with it as she
was cooking a traditional pizza, manicotti or basic tomato sauce. <span style="mso-spacerun: yes;"> </span>It’s also an excellent dietary oil rich in
those health promoting monounsaturated fatty acids.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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</span></span></span><!--[endif]-->Protein at My Fingertips<o:p></o:p></div>
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</span></span></span><!--[endif]-->Eden’s <u>Canned Beans</u> allow you to whip up
a meal in a snap and add a healthy dose of fiber too.<span style="mso-spacerun: yes;"> </span>My favorites are black, cannellini, pinto and
garbanzo.<span style="mso-spacerun: yes;"> </span>They make an excellent
addition to stews, soups and salads or even burgers. <span style="mso-spacerun: yes;"> </span>Eden’s are cooked with Kombu, a <a href="http://www.passionatenutrition.com/seaweed-101/" target="_blank">seaweed</a> that is
rich in minerals and helps to break down those indigestible starches, making
the road ahead much more pleasant so you can say, “Goodbye flatulence!”<o:p></o:p></div>
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</span></span></span><!--[endif]-->A Little Tomato Action<o:p></o:p></div>
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</span></span></span><!--[endif]--><u>Canned Tomatoes</u> to please my Italian
heritage. <span style="mso-spacerun: yes;"> </span>They lend acidity to a dish
and are a great way to add in some colorful veggies, with hassle free prep that
you can count on.<o:p></o:p></div>
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</span></span></span><!--[endif]-->A Healthy Dose of Kitchen Magic<o:p></o:p></div>
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</span></span></span><!--[endif]--><u>Sea Salt</u> Baby!<span style="mso-spacerun: yes;"> </span>Ditch the refined crap and discover the real
deal.<span style="mso-spacerun: yes;"> </span>Eden Foods, Redmond Real Salt and
Himalayan Sea Salt are my favorites.<span style="mso-spacerun: yes;">
</span>Salt is essential to making flavors pop and to creating flavor balance. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Calling all <u>Acids</u>!<span style="mso-spacerun: yes;"> </span>The sky is the limit here.<span style="mso-spacerun: yes;"> </span>Santa Cruz Organic Lime or Lemon Juice (or fresh citrus) and vinegars
such as regular and golden balsamic are a must.<o:p></o:p></div>
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</span></span></span><!--[endif]-->Spice It Up<o:p></o:p></div>
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</span></span></span><!--[endif]-->Herbs and <u>Spices</u> are a great way to add
depth of flavor to any dish.<span style="mso-spacerun: yes;"> </span>With so
many to choose from, try starting with a few basics like basil, oregano, cumin,
cayenne and black pepper.<o:p></o:p></div>
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</span></span></span><!--[endif]-->Who Say’s Frozen Can’t Be Healthy? (I know
they’re not exactly in the pantry)<o:p></o:p></div>
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</span></span></span><!--[endif]--><u>Frozen Veggies</u> please!<span style="mso-spacerun: yes;"> </span>Corn, broccoli, green beans, and peas are a
few I always have on hand.<span style="mso-spacerun: yes;"> </span>Contrary to
popular belief, frozen veggies are a great option.<span style="mso-spacerun: yes;"> </span>They are harvested during their prime season
and flash frozen to seal in nutrients, helping you get those veggies in on even
the busiest of days.<o:p></o:p></div>
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There you have it.<span style="mso-spacerun: yes;">
</span>Now go get <i style="mso-bidi-font-style: normal;">your</i> pantry stocked
with these <i style="mso-bidi-font-style: normal;">basics</i> and check back for my
Smokey Mexican Black Bean Stew recipe.<span style="mso-spacerun: yes;">
</span>Leave a reply to let me know which items your pantry is never left without?<o:p></o:p></div>
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To Life, Health, Love and Happiness!<o:p></o:p></div>
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Siona<o:p></o:p></div>
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P.S.-For more information on how to stock a healthy pantry,
sign up for one of my Pantry Makeovers at <a href="http://www.passionatenutrition.com/">www.passionatenutrition.com</a>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<!--EndFragment-->Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-14357130433766971222012-02-28T10:04:00.000-08:002016-01-03T22:01:07.238-08:00New Cooking Class at Bastyr University<a href="http://www.bastyr.edu/civicrm/event/info?reset=1&id=196">Whole Foods Cooking: A Tasty Introduction</a><br />
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<a href="http://www.bastyr.edu/civicrm/event/info?reset=1&id=196"></a><br />
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<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;"><span class="Apple-style-span" style="font-size: 12px; line-height: 18px;"></span></span><br />
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<div class="crm-section event_summary-section" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: 12px; font-style: italic; font: inherit; line-height: 18px; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">Whole foods cooking is both nutritious and fun, and this introductory workshop is ideal for friends and family to experience together. Space is limited due to the size of the kitchen.</span></div>
<div class="crm-section event_description-section summary" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: 12px; font: inherit; line-height: 18px; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
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<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">Whole foods cooking is both nutritious and fun, and this introductory workshop is ideal for friends and family to experience together. The morning will start with a short lecture, and then the real fun will begin in Bastyr’s Nutrition Kitchen. You and three others will work together in your own fully-equipped kitchen to prepare a meal of <em style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font-style: italic; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">White Bean and Kale Minestrone, Whole Grain Bread with Mary’s Olive Tapenade, </em>and <em style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font-style: italic; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Spinach Salad with Caramelized Onion and Sweet Glazed Nuts.</em> Your reward at the end of the workshop will be to sit down to a delicious luncheon with your classmates, followed by a cook’s favorite job – dishes and kitchen clean up.</span></div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: 12px; font: inherit; line-height: 18px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">This introduction to whole foods cooking will kick off our culinary series where you can explore how easy it is to incorporate whole foods cooking into your life. Each workshop, including additional sessions of “Whole Foods Cooking: A Tasty Introduction,” will share new seasonal recipes for you to cook in class and then try at home in your own kitchen. Other workshops in the series will focus on whole grains, beans and soy; fruits and veggies; meat and poultry; fats, oils and salt; sweets; and dairy and eggs. Teens, ages 14 and older, may attend with an accompanying adult.</span></div>
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<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">Upon completion of this workshop you will be able to:</span></div>
<ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font: inherit; list-style-type: disc; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<li style="background-image: none; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font: inherit; list-style-image: none; margin-bottom: 8px; margin-left: 16px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">Discuss the connection between quality food and good health</span></li>
<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: small;">
<li style="background-image: none; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font: inherit; list-style-image: none; margin-bottom: 8px; margin-left: 16px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Describe the meaning of a whole food, processed food, refined food, and nutrient-rich food</li>
<li style="background-image: none; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font: inherit; list-style-image: none; margin-bottom: 8px; margin-left: 16px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Prepare the recipes shared in this workshop</li>
<li style="background-image: none; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; font: inherit; list-style-image: none; margin-bottom: 8px; margin-left: 16px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Demonstrate basic knife skills</li>
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<span class="Apple-style-span" style="color: #505d63; font-family: 'Segoe UI', Helvetica, 'Droid Sans', Arial, 'sans serif'; font-size: 12px; line-height: 18px;"><span class="Apple-style-span" style="color: black; font-family: Times; font-size: small; line-height: normal;">Sign up here! <a href="http://www.bastyr.edu/civicrm/event/info?reset=1&id=196">Whole Foods Cooking: A Tasty Introduction</a></span></span></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-48067382353849416082012-01-30T18:06:00.000-08:002016-01-03T21:35:17.896-08:00Sweet Citrus, Apple and Fennel Wilted Kale Salad<div class="separator" style="clear: both; text-align: center;">
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I've heard from many of you that you want to add more greens to your diet this year. Well, here’s a recipe that will give you a vibrant boost and get your 2012 going. Share your goals or intentions for this year below and let me know what you’d like to see on our blog or what we can help you with. Enjoy! <o:p></o:p></div>
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<span style="font-size: 20pt;">Sweet Citrus, Apple and Fennel Wilted Kale Salad<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Cambria; font-size: 10pt;">Pressing kale with sea salt is one of my favorite tricks for wilting greens and making them more tender and less bitter. Combine my Quick and Easy 5-Min Greens with crunchy and licorice-like fennel, sweet and tart apples, and a sweet citrus vinaigrette for a luscious and tasty pressed kale salad. <o:p></o:p></span></i></div>
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<span style="font-family: Cambria;">Preparation Time: 10 minutes<o:p></o:p></span></div>
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<span style="font-family: Cambria;">Yields: 2 ½-3 cups<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Cambria;">Salad<o:p></o:p></span></i></div>
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<span style="font-family: Cambria;">1 bunch dinosaur kale, washed and de-stemmed<o:p></o:p></span></div>
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<span style="font-family: Cambria;">¾ teaspoon sea salt<o:p></o:p></span></div>
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<span style="font-family: Cambria;">1 small fennel bulb, julienne cut<o:p></o:p></span></div>
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<span style="font-family: Cambria;">1 small pink lady or gala apple, cubed<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Lucida Grande';">⅓</span><span style="font-family: Cambria;"> cup organic cow’s milk feta, crumbled (optional)<o:p></o:p></span></div>
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<span style="font-family: Cambria;">½ cup fresh Italian flat-leaf parsley, roughly chopped<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Cambria;">Sweet Citrus Vinaigrette<o:p></o:p></span></i></div>
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<span style="font-family: Cambria;">¼-</span><span style="color: black; font-family: 'Lucida Grande';">⅓</span><span style="font-family: Cambria;"> cup fresh squeezed lemon or orange juice<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Lucida Grande';">⅓</span><span style="font-family: Cambria;"> cup organic extra-virgin olive oil<o:p></o:p></span></div>
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<span style="font-family: Cambria;">¼ teaspoon Dijon mustard<o:p></o:p></span></div>
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<span style="font-family: Cambria;">1-2 teaspoons raw and local honey<o:p></o:p></span></div>
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<span style="font-family: Cambria;">Pinch sea salt<o:p></o:p></span></div>
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<span style="font-family: Cambria;">½ teaspoon fresh cracked pepper<o:p></o:p></span></div>
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<span style="font-family: Cambria;">Stack leaves on top of one another, roll tightly and cut into thin ribbons. Massage greens with salt in a large preparation bowl for about 2 minutes. Greens should shrink by half the volume. Then, squeeze the greens and discard the juices that come out of them and place in a clean preparation bowl. Add fennel, apple, feta and parsley to pressed kale and set aside.<o:p></o:p></span></div>
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<span style="font-family: Cambria;">In a small preparation bowl whisk together the juice, oil, Dijon, honey, salt and pepper until emulsified and fully blended. Dress the salad with the sweet citrus vinaigrette, toss to coat and serve. Salad will keep for 5-7 days refrigerated. <o:p></o:p></span></div>
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<span style="font-family: Cambria;">Copyright 2010, S. Sammartino, Original recipe</span><span style="font-family: Cambria;"><o:p></o:p></span></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-58973012096659847002011-11-30T13:17:00.000-08:002011-11-30T13:17:49.172-08:00New PCC Cooking Class<span class="Apple-style-span" style="color: #333333; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 16px; line-height: 16px;"></span><br />
<h1 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc6633; font-family: Tahoma, Geneva, Verdana, sans-serif; font-size: 1.5em; font-style: inherit; font-weight: bold; letter-spacing: 0.05em; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0.25em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-size: large;">Spice up Your Life! </span><div class="image-right" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; float: right; font-family: inherit; font-size: 24px; font-style: inherit; font-weight: inherit; margin-bottom: 5px; margin-left: 20px; margin-right: 0px; margin-top: 10px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 16px;"><a classes""="" href="http://www.pccnaturalmarkets.com/pcccooks/classes/vegetarian" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 24px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" title=" title=" vegetarian=""><img alt="Vegetarian" border="0" height="16" src="http://www.pccnaturalmarkets.com/images/recipes/icons/icon_vegetarian.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" title="Vegetarian classes" width="16" /></a></div> </h1><h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #7c7c7c; font-family: Arial, Verdana, Helvetica, sans-serif; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0.75em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://www.pccnaturalmarkets.com/pcccooks/instructors/detail.php?id=240" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><span class="Apple-style-span" style="font-size: small;">Siona Sammartino</span></a></h2><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 0.875em; font-style: inherit; font-weight: inherit; line-height: 1.5em; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0.375em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Are you needing a little extra inspiration in the kitchen and want to jazz up your cooking routine but are unsure where to start? Siona will help you add depth to your dishes by layering flavors and enhancing the nutrient profile with herbs and spices. Stimulate your senses and taste delicious dishes while you learn how to vary flavors and spice up your life. As you sip on a steaming cup of Warming Chai Hot Cocoa with Coconut Cream, you’ll learn how to make Spiced Butternut Squash Soup; Winter Braised Greens; and French Lentils with Sage Butter. Vegetarian, with dairy; no eggs.</div><div id="dates" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 0.875em; font-style: inherit; font-weight: inherit; line-height: 1.5em; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0.375em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Members: $35, Non-members: $40</strong></div><ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 0.875em; font-style: inherit; font-weight: inherit; line-height: 1.375em; list-style-image: initial; list-style-position: outside; list-style-type: disc; margin-bottom: 1.25em; margin-left: 0px; margin-right: 0px; margin-top: 0.675em; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 1.5em; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Saturday Jan 14, 3-5:30pm. West Seattle <a href="http://www.pccnaturalmarkets.com/pcc/user/login?destination=/r/pcccooks/classes/detail.php?id=1551" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><img align="middle" alt="Please login or create an account." border="0" height="16" src="http://www.pccnaturalmarkets.com/pcccooks/images/btn_login.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" width="150" /></a></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Sunday Feb 12, 1-3:30pm. Edmonds <a href="http://www.pccnaturalmarkets.com/pcc/user/login?destination=/r/pcccooks/classes/detail.php?id=1551" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><img align="middle" alt="Please login or create an account." border="0" height="16" src="http://www.pccnaturalmarkets.com/pcccooks/images/btn_login.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" width="150" /></a></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Friday Feb 17, 6:30-9pm. Greenlake <a href="http://www.pccnaturalmarkets.com/pcc/user/login?destination=/r/pcccooks/classes/detail.php?id=1551" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><img align="middle" alt="Please login or create an account." border="0" height="16" src="http://www.pccnaturalmarkets.com/pcccooks/images/btn_login.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" width="150" /></a></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Sunday Feb 19, 1-3:30pm. Issaquah <a href="http://www.pccnaturalmarkets.com/pcc/user/login?destination=/r/pcccooks/classes/detail.php?id=1551" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><img align="middle" alt="Please login or create an account." border="0" height="16" src="http://www.pccnaturalmarkets.com/pcccooks/images/btn_login.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" width="150" /></a></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Saturday Feb 25, 3-5:30pm. Redmond <a href="http://www.pccnaturalmarkets.com/pcc/user/login?destination=/r/pcccooks/classes/detail.php?id=1551" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #0d587e; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;"><img align="middle" alt="Please login or create an account." border="0" height="16" src="http://www.pccnaturalmarkets.com/pcccooks/images/btn_login.gif" style="border-bottom-style: none; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-style: none; border-left-width: 0px; border-right-style: none; border-right-width: 0px; border-style: initial; border-top-style: none; border-top-width: 0px; border-width: initial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: middle;" width="150" /></a></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 14px; font-style: inherit; font-weight: inherit; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://www.pccnaturalmarkets.com/pcccooks/classes/detail.php?id=1551#dates">Sign Up Here!</a></li>
</ul>Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-24617923471712222642011-11-09T13:45:00.000-08:002011-11-09T13:45:39.061-08:00Tips for Using Seasonal Squash-Video Blog<!--StartFragment--> <!--StartFragment--> <br />
<div class="MsoNormal">Autumn is my favorite time of year.<span style="mso-spacerun: yes;"> </span>I always feel inspired by the brilliant changing colors of the leaves and am uplifted by the fresh crisp air.<span style="mso-spacerun: yes;"> </span>And, I love the foods this time of year!<span style="mso-spacerun: yes;"> </span>Add squash to your diet to boost your immune system and keep you young and healthy.<span style="mso-spacerun: yes;"> </span>To find out how and for some new tasty ways to prepare them, check out my video blog.<span style="mso-spacerun: yes;"> </span>You may just find that extra inspiration your were looking for this holiday season.<span style="mso-spacerun: yes;"> </span>Enjoy!<o:p></o:p></div><div class="MsoNormal"><br />
</div><!--EndFragment--> <div class="MsoNormal"><br />
</div><div class="MsoNormal">Yours In Cooking & In Health,<o:p></o:p></div><div class="MsoNormal">Siona <o:p></o:p></div><div class="MsoNormal"><o:p><br />
</o:p></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/xPtsEduI4H0?feature=player_embedded' frameborder='0'></iframe></div><div class="MsoNormal"><br />
</div><!--EndFragment-->Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-16136470890337059302011-09-13T12:32:00.000-07:002016-01-03T21:58:39.737-08:00New Classes! Anti Cancer Cooking Class Series<div class="separator" style="clear: both; text-align: center;">
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<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; font-family: 'Trebuchet MS', Arial, Helvetica; font-size: 12px; line-height: 21px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1.5em; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Come and learn about how to prepare simple yet delicious foods that not only taste great but are part of a lifestyle of cancer prevention and strengthening your body’s natural ability to resist cancer. Choosing nutritious foods is a powerful tool in reducing your risk of cancers. This class is intended for people of all ages, with or without a history of cancer.</span><br />
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 13px; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br /></span></div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; font-family: 'Trebuchet MS', Arial, Helvetica; font-size: 12px; line-height: 21px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1.5em; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
This class is based on the book <a href="http://www.anticancerbook.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #ec4399; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">“Anticancer” by Dr. David Servan Schreiber</a>, a two time brain cancer survivor who researched ways to augment traditional treatment by enhancing your body’s natural cancer fighting abilities. His recommendations include the benefits of a healthy diet, reducing exposure to environmental toxins, physical activity and stress management.<br />
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Classes are presented by <a href="http://www.survivorshippartners.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #ec4399; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Survivorship Partners </a>& taught by Siona Sammartino, Whole Foods Chef & Nutrition Educator of <a href="http://www.passionatenutrition.com/seattle-nutritionists/siona-sammartino/">Passionate Nutrition</a>.<br />
<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Series includes</strong>:</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.passionatenutrition.com/wp-content/themes/passionate-nutrition/images/ico-bullet.gif); background-origin: initial; background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 20px; padding-right: 0px; padding-top: 0px;">Wk 1: Tasty and Nourishing legumes</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.passionatenutrition.com/wp-content/themes/passionate-nutrition/images/ico-bullet.gif); background-origin: initial; background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 20px; padding-right: 0px; padding-top: 0px;">Wk 2: Healing Whole Grains</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.passionatenutrition.com/wp-content/themes/passionate-nutrition/images/ico-bullet.gif); background-origin: initial; background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 20px; padding-right: 0px; padding-top: 0px;">Wk 3: Healthy Fats & Herbs/Spices to Soothe Inflammation</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.passionatenutrition.com/wp-content/themes/passionate-nutrition/images/ico-bullet.gif); background-origin: initial; background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #555555; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 20px; padding-right: 0px; padding-top: 0px;">Wk 4: Nutrient-Dense Power Greens</li>
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Register now through <a href="https://checkout.google.com/view/buy?o=shoppingcart&shoppingcart=976738666317646" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #ec4399; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Google Checkout</a> (or call 206-414-9992) and payment will secure a spot in this class. Once registration is complete, you will receive a confirmation email. If a class is cancelled for any reason, we will contact you by e-mail or telephone and issue a full refund.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Where: Whole Foods Roosevelt Square</strong><br />
<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;">When: October 18th, 25th, November 01, 08 2011 </span></strong><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Time: 6:30 – 8:30 pm</strong><strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Series: $140</strong></div>
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Come join us!</div>
Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0tag:blogger.com,1999:blog-3881294393347044296.post-2700359209071195692011-08-22T19:19:00.000-07:002013-08-11T13:06:07.529-07:00Go Go Greens!- “Drink In Style” with my Green Smoothie recipe<br />
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<span class="Apple-style-span" style="font-family: Papyrus;">Rich, dark green leafy veggies are abundant this time of year.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">So, today we are celebrating these nutrient-dense rock stars.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">They are some of the best super foods on the planet that help detox and cleanse the body as well as support immune function, digestion and metabolism.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">Yet, most people don’t ooh and ah over kale and chard (unless you’re me that is).</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">This may be because greens typically need a little extra TLC to make them tasty, as they tend to be bitter and have a tougher texture.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;"></span><span class="Apple-style-span" style="font-family: Papyrus;">Now, although the bitter quality of greens actually stimulates the cleansing power of the liver and also aids digestion and I don’t think we should eliminate its bitterness entirely, my motto is that food has to be a source of enjoyment at the same time that it is a source of medicine.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">So we need tasty ways to prepare them and this is what I just recently taught students at PCC Natural Markets in my <a href="http://thymetospiceitup.blogspot.com/p/cooking-classes.html">Greens Glorious Greens class</a>.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">It’s all about making them tasty and tender.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">And quite frankly, it is easy to do so.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">Whether it is by adding a little sweetness with some honey or fruit, or learning proper cooking techniques for tenderizing those babies, either will do the trick.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span><span class="Apple-style-span" style="font-family: Papyrus;">Check out my <a href="http://thymetospiceitup.blogspot.com/2011/05/spring-cleaning-for-your-body-cleanse.html">Quick & Easy 5-Min Greens</a> for one of the best ways to soften them up and add them to anything your eating to ensure they are abundant in your daily diet.</span><span class="Apple-style-span" style="font-family: Papyrus;"> </span></div>
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<span style="font-family: Papyrus;">But, for a new recipe, try “Siona’s Go Go Green Smoothie.” I’m not typically a fan of smoothies for meal replacers, unless they are homemade, contain only high quality whole foods and plenty of real protein. So this means that you’ll have to skip the powder. Yup, no faking it here folks, just good ole protein from organic whole yogurt and milk. The recipe got its name because green foods are the type that will help you “go” all day long. </span><br />
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<span style="font-family: Papyrus;">The flavors will make your lips pucker and your taste buds sing! I love the combination of peppery arugula with the pungent ginger and bright refreshing flavor of lemon. The apple and dates add sweetness and the avocado helps to round it out and cream it up. My husband likes to throw in a handful of blueberries, which is also tasty. But I didn’t officially add them below, because the smoothie would no longer appear green. We enjoy this smoothie in the morning with a hard-boiled egg and a scoop of oatmeal or serve it as an afternoon snack. <o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Yet, my favorite part about this recipe is the nostalgia it gives me, and I have to say that I love how food connects us to one another and has the ability to create great memories. This recipe reminds me of my friend Zephyr Dunnicliffe who has great taste, whether it is for food or fashion. No matter the occasion (even a bio-chem or A&P exam), she would arrive to Bastyr University in her heels with a green drink or kombucha in hand. I always admired her zest for life, and I agree that we should treat ourselves to good health and good food no matter the occasion. Her personal favorite flavors are jalapeno and lime instead of ginger and lemon. So, cheers to Zephyr who definitely “drinks in style!” With this recipe you will be too! <o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Let me know how you like it by posting a reply on the blog below. Enjoy!<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Yours In Cooking & In Health,<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Siona </span><span style="font-family: Wingdings;">J</span><span style="font-family: Papyrus;"><o:p></o:p></span></div>
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<span style="font-family: Papyrus;"><o:p>____________________________________________________</o:p></span></div>
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<span style="font-family: Papyrus;">Siona’s Go Go Green Smoothie<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Papyrus; font-size: 10pt;">Green foods are nutritional powerhouses that should be included in our daily diets for proper metabolism regulation and optimal health. Green smoothies are one of my favorite ways to enjoy green foods. Drink 1 liter for a meal replacement or drink a 12-ounce cup in addition to your normal meal. <o:p></o:p></span></i></div>
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<span style="font-family: Papyrus;">Makes 1 serving<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Preparation Time: 5 minutes<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">4-6 pitted mejool dates (or 2-3 teaspoons raw local honey)<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 granny smith apple<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1-2-inch piece of fresh ginger, peeled<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman';">½</span><span style="font-family: Papyrus;"> avocado, pitted and peeled<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1-2 small lemons, juiced<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">5-6 kale leaves, de-stemmed<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 cup of baby spinach<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">1 cup of baby arugula<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman';">½-¾ </span><span style="font-family: Papyrus;">cup organic whole milk yogurt<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman';">½-¾</span><span style="font-family: Papyrus;"> cup organic raw whole milk or coconut water<o:p></o:p></span></div>
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<span style="font-family: Papyrus;">Pinch sea salt<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman';">½</span><span style="font-family: Papyrus;"> teaspoon ground kelp, optional<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman';">½</span><span style="font-family: Papyrus;"> teaspoon ground chia or flax seeds, optional<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Papyrus;">Add dates to a blender and grind to a paste. Add apple, ginger, avocado and lemon juice and blend. Add kale, spinach, arugula and blend again. Add yogurt and milk, sea salt and optional ingredients and blend until smooth and creamy. If mixture is too thick, add more milk or some coconut water. Enjoy!</span></div>
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<span style="font-family: Papyrus;">Copyright 2010, S. Sammartino, Original recipe<o:p></o:p></span></div>
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Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com2tag:blogger.com,1999:blog-3881294393347044296.post-84519330150685259592011-08-10T16:13:00.000-07:002016-01-03T21:58:18.699-08:00Summer Heirloom Tomatoes-Vlog and Simple Caprese Salad Recipe included<div class="separator" style="clear: both; text-align: center;">
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Celebrate the bounty of summer heirloom tomatoes with Siona as she shares with you her families Simple Caprese Salad. You'll learn the benefits to eating local and seasonal foods as well as what makes heirlooms so unique. Visit your local farmer's market and don't miss out on these seasonal treasures. Enjoy!<br />
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<br />Founder of Thyme to Spice It Uphttp://www.blogger.com/profile/01277958927585849714noreply@blogger.com0