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.
Autumn is my favorite time of year.I always feel inspired by the brilliant changing colors of the leaves and am uplifted by the fresh crisp air.And, I love the foods this time of year!Add squash to your diet to boost your immune system and keep you young and healthy.To find out how and for some new tasty ways to prepare them, check out my video blog.You may just find that extra inspiration your were looking for this holiday season.Enjoy!
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.
This class is based on the book “Anticancer” by Dr. David Servan Schreiber, 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.
Wk 3: Healthy Fats & Herbs/Spices to Soothe Inflammation
Wk 4: Nutrient-Dense Power Greens
Register now through Google Checkout (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.
Where: Whole Foods Roosevelt Square When: October 18th, 25th, November 01, 08 2011 Time: 6:30 – 8:30 pmSeries: $140
Rich, dark green leafy veggies are abundant this time of year.So, today we are celebrating these nutrient-dense rock stars.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.Yet, most people don’t ooh and ah over kale and chard (unless you’re me that is).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.
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.So we need tasty ways to prepare them and this is what I just recently taught students at PCC Natural Markets in my Greens Glorious Greens class.It’s all about making them tasty and tender.And quite frankly, it is easy to do so.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.Check out my Quick & Easy 5-Min Greens 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.
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.
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.
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!
Let me know how you like it by posting a reply on the blog below. Enjoy!
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.
Makes 1 serving
Preparation Time: 5 minutes
4-6 pitted mejool dates (or 2-3 teaspoons raw local honey)
1 granny smith apple
1-2-inch piece of fresh ginger, peeled
½ avocado, pitted and peeled
1-2 small lemons, juiced
5-6 kale leaves, de-stemmed
1 cup of baby spinach
1 cup of baby arugula
½-¾ cup organic whole milk yogurt
½-¾ cup organic raw whole milk or coconut water
Pinch sea salt
½ teaspoon ground kelp, optional
½ teaspoon ground chia or flax seeds, optional
Ice, optional
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!
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!
Are you sick of feeling tired, having achy joints, lackluster skin, hair and nails and poor digestion? Thyme to Spice It Up may have an answer for you. Come learn how to soothe inflammation with food at PCC Cooks this fall. Sign up to learn how to put this pesky problem to rest and cultivate your inner serenity!
Inflammation is a common condition; luckily we don’t have to be at its mercy when armed with a way to eat that can calm and cool it down. We’ll explore how to choose and cook healthy fats, eat a wide variety of vibrant colors, and enhance digestion in order to put inflammation to rest and cultivate inner serenity. On the menu: Salmon with Blueberry Lemon Compote; Toasty Buttered Millet; Rainbow Chard and Arame Salad; and Cherries Jubilee with Vanilla Yogurt. With seafood, dairy and eggs.
Sipping water throughout the day not only keeps you hydrated and your cells happy, but is also one of the simplest and fastest ways to boost your metabolism. Watch my Vlog and I’ll show you how to spice up your water drinking routine with easy-to-make summer infused fruit waters and herbal iced teas. These metabolic boosting beverages are delicious, high in antioxidants and refreshing. You’re gonna love em, so treat yourself and drink up!
Yours In Cooking & In Health,
Siona :)
Refreshing Spa Water
Infusing fruit into water is a fast, fun and simple way to enhance the flavor and nutrient profile of your water. Get ready to feel extra special and bring the spa into your everyday life.
Preparation time: 2 minutes
Yield: 1.5-2 cups
½ cup red seedless organic grapes, whole or halved
½ cup organic English cucumber, sliced
½ cup orange or lemon slices
Purified water
Ice, optional
Fill a glass water drinking vessel (or glass pitcher) 1/3rd full with each of the fruits. Cover with water and enjoy! Keep filling up your water vessel throughout the day and continually infuse the fruit flavor.
Jasmine tea pearls are a combination of the jasmine flower and tender green tea leaves. High in antioxidants, this beverage will boost your metabolism and immune system. Drink up and enjoy!
Preparation time: 10 minutes
Yield: 1.5-2 cups
3 cups purified water
1 tablespoon jasmine reishi tea pearls
½ cup fresh squeezed lime juice
1 teaspoon lime zest (optional)
Fresh lime slices
Ice as needed
Boil water in a 2-quart stainless steel saucepan. Turn heat off, place jasmine pearls in the pot, cover and infuse for 5-7 minutes; remove cover, strain tea and allow it to cool. Place lime juice, optional zest and slices in a glass water drinking vessel or pitcher. Poor cooled tea over the lime mixture, cover with ice, sip and enjoy!
Spice up your water-drinking routine with beautiful hibiscus flowers and get ready to enhance both the flavor profile and the nutrient profile of your water. The to-die-for pink color that is created will make you feel extra-special and is a fabulous drink to serve at parties. Sip on this vitamin C and antioxidant-rich beverage to boost your immune system and stay hydrated.
Preparation time: 12 minutes
Yield: About 5 cups
2 cups purified water
1 tablespoon dried hibiscus flowers
½-1 cup fresh squeezed orange juice
½ of a fresh orange, sliced
1-3 cups of sparkling mineral water
Ice as needed
Boil water in a 2-quart stainless steel saucepan. Turn heat off, place hibiscus in the pot, cover and infuse for 5-10 minutes; remove cover, strain tea and allow it to cool. Place orange juice and slices in a glass water drinking vessel or pitcher. Poor cooled tea over the orange mixture, cover with mineral water (dilute tea and juice to your liking) and optional ice, sip and enjoy!
Variation: Add a ½-inch hunk of fresh ginger to the water as it boils and leave it in the pot until you strain the tea to make my Hibiscus Ginger Orangina!
In my opinion, there’s nothing better than kayaking to an ancient kelp bed, harvesting my own year’s supply of seaweed and tasting and creating delicious whole foods dishes all weekend long on Washington’s gorgeous Lopez Island.Come spend a weekend with Passionate Nutrition’s Jennifer Adler and I, and learn everything from seaweed’s therapeutic qualities to how to harvest sustainably and cook with it so that you’ll never even know that you’re eating seaweed.There’re still a few spots left for this summer’s Seaweed 101 Adventure, so sign up at http://www.passionatenutrition.com/seaweed-101/.
If you want a taste of what the weekend will be about, check out the article “Searching For Seaweed: An Edible Treasure Hunt” where Jennifer was featured on KIRO's Ron and Don Show and listen to the Podcast at http://mynorthwest.com/?nid=108&sid=501282.
Do you wish your complexion looked fresh and your skin was dewy and vibrant? Well, summer is the perfect time to bear it all. So, forget the needles, lasers, creams and make-up and get ready to eat your way to flawless skin. In this video, I introduce 5 skin foods that will help you get a radiant summer glow, from the inside out. Have fun with these foods and let me know how it turns out. Enjoy!
Tantalize your taste buds with my popular Ginger & Lime Marinated Salmon. Stay tuned for my upcoming video blog on “5 Skin Foods for A Healthy Summer Glow,” which mentions this very recipe. Enjoy!
Yours In Cooking & In Health,
Siona J
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Ginger and Lime Marinated Salmon
My favorite food dish is grilled or baked salmon. It is a wonderful source of the beneficial omega-3 fatty acids. The lime, ginger, soy sauce, and sherry are bold enough to stand up to salmon’s distinct flavor and do not go unnoticed. Serve with “Lemony Garlic Kale and Quinoa Salad” and a soup for a well balanced meal.
Preparation time: 1 to 2 hours to marinate, 8 minutes to cook
Makes four 4-ounce serving
½ teaspoon fresh lime zest (from about 1 medium lime)
2 medium limes (about ½ cup), juiced and divided
1 tablespoon tamari or shoyu
1 tablespoon dry sherry wine
2 tablespoon extra-virgin olive oil
½ teaspoon Dijon mustard
1 teaspoon of local, raw honey or succanat
2 medium cloves fresh garlic, minced
2 teaspoons fresh ginger root, grated
1 pound of fresh wild salmon
½ teaspoon extra-virgin olive oil
Fresh Italian flat-leaf parsley for garnish
In a small preparation bowl, whisk together the lime zest, juice, tamari, sherry, oil, mustard, honey, garlic and ginger. Place the fish in a small shallow preparation bowl and cover with marinade. Flip the fish so it is skin side up and the flesh is touching the marinade. Cover, refrigerate, and marinate fish for 30 minutes to 2 hours before cooking.
Preheat oven to 375º-400º F.
Remove fish from fridge. Heat a 10-inch carbon steel or cast-iron skillet on high heat for about a minute and then add oil and allow it to coat entire surface of pan. Add fish to pan skin side up and sear for 1 minute. Flip fish and pour any remaining marinade over it and place the skillet in oven to finish cooking for approximately 6-7 minutes (6-7 minutes per inch of thickness). Remove from oven and top with remaining lime juice and parsley and enjoy.
Variation: Use all of the same marinade ingredients, except skip the tamari, sherry, and mustard and just add a ½ teaspoon of sea salt for a simpler yet flavorful marinade.
How can you make healthy food tasty and enjoyable? One answer is by learning fun and creative ways to enhance both the flavor profile and therapeutic properties of your food? Read my PCC Cooks class description and sign up for “The Art of Infusing” today by hitting the red link below.
Herbal and spice infusions are a creative way to add depth of flavor to any dish. And infusing flavor into water, milk, honey, oil or sugar is a tasty way to boost the nutritional and flavor profile of your food. Siona will demonstrate some amazing flavor combinations in dishes such as Pan-seared Halibut with Fennel and Coriander-infused Oil; Lavender Lemon Refresher; Mixed Green Salad with Nettle Peppermint Vinaigrette; and Lemon Cookies with Sweet Jasmine Hibiscus Icing. With seafood, dairy and eggs.
Happy Spring!The birds are chirping, tulips are in full bloom, sun is shining here and there and it’s the season for good ole spring-cleaning.I’m not just talking about your living space.It’s also a time to cleanse and revitalize your body from the inside out.So, get ready to wipe off the cobwebs and wake up from your winter slumber.
One of my favorite ways to rejuvenate my body and welcome the birth of spring is by adding green foods to my diet.You know, the green leafy veggies that we’ve all heard are good for us.Here’s a quick and easy, no-fuss recipe that will help you incorporate greens into your daily diet.Eat them all by themselves and dress them with your favorite vinaigrette or use them to finish off salads, soups, scrambled eggs, stir-fries, etc. See my recipe below.
Leafy green vegetables are nutritional powerhouses that are a rich source of phytochemicals, antioxidants, vitamins and minerals.Pressing greens with salt is a fast and easy way to have greens on-hand and ready-to-eat for a busy week ahead.Once prepared these tasty greens will keep for a week in your fridge and are ready to be added to salads, soups, grains, eggs, stir-fries or anything else you can think of!
Preparation time: 5 minutes
Yield: 1.5-2 cups
Greens:
1 bunch sturdy greens such as dinosaur kale, Swiss chard or collards
¾-1 teaspoon sea salt
Dressing:
1-2 teaspoons organic extra-virgin olive oil
1 teaspoon fresh squeezed lemon juice (optional)
Wash and de-stem greens.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. Add kale to a clean glass storage container and top with oil and lemon juice.
Copyright 2010, S. Sammartino, Original recipe
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You can also watch me prepare my Quick and Easy 5 Minute Greens and spring forward into a new you.
Your next step is to post a reply below and let me know which green foods are some of your favs and what other foods you’re interested in learning more about. If you like what you see here, don't forget to hit the "Follow" button on the right side bar to stay up-to-date.
Do you wish your complexion looked fresh and your skin was firm and vibrant?Well, forget the needles, lasers, creams and makeup.Instead, why not eat your way to flawless skin?There are over a dozen foods that will give you that dewy and clear complexion, but did you know that by eating healthy fats you can rejuvenate your skin almost instantly?It’s true and scientifically proven; omega-3 fatty acids are the kind I’m referring to.They will give you that radiant glow you’ve always dreamed of and you can find them in a variety of foods.
Some of the best choices include fatty cold-water fish such as salmon, sardines, mackerel and herring.Both canned and fresh wild varieties work well.And, if you are a meat lover, fear not.Organic grass-fed beef is another option as it contains almost as many omega-3’s as salmon.Most health foods stores are carrying this type of beef now, but the package must say 100% grass-fed beef for you to reap the benefits.Pastured eggs and dairy also contain an abundance of these beauty-promoting fats.These can be found at your local farmers market.If you are a vegetarian or vegan, then flax seeds, chia seeds and walnuts are some good options.All of these foods will be explored more in future blog posts.
Now, food is definitely our best medicine and is far superior to supplements, but cod liver oil has stood the test of time.This age-old remedy is one that I stand behind. And, it happens to be another great way to boost your skins vibrancy as it is a rich source of EPA and DHA, two omega-3 fatty acids.Be careful because oils can be laden with heavy metals and toxins.Two reputable brands are Carlsons and Nordic Naturals.
So, start including these foods into your diet today to get that healthy glow you’ve always wanted and nourish your skin from the inside out.And, if you’re dying to know which other foods will rejuvenate your complexion, sign up for my “Beauty Foods” cooking class today to enjoy a true make-over.Don’t forget to let me know what foods you eat to stay beautiful by posting a reply below.
Great news to share! I've teamed up with Seattle based nutrition company Passionate Nutrition. We will be sending out monthly newsletters that will include nutrition and cooking tidbits, recipes, video blogs and more from myself (Whole Foods Chef & Nutrition Educator) as well as two amazing nutritionists, Jennifer Adler, MS, CN (owner of Passionate Nutrition) and Erin Dudley, MS, RD. Sign up today for free to stay connected. Click here to read the first newsletter, Sign-Up for Seaweed 101 Today .
Do you feel vibrant and have abundant energy in the mornings?Or, do you find yourself heavy-eyed and dragging all the way to lunch?You know, the kind of tired that has you relying on that hot cup of Joe.Well my friends, the answer to the morning blues could be as simple as starting your day with a well-rounded breakfast.
Now perhaps a bowl of cold cereal and a glass of O.J. conjure up the thought of the early morning, or maybe its scrambled eggs and steaming hot pancakes (one of my favs).Yet, most people don’t even eat breakfast at the table anymore.They just simply grab a coffee and a pastry on the road and call it good.Unfortunately, cereal, coffee, O.J. and pastries alone don’t necessarily set your day up for success.
You may have heard that breakfast is the most important meal of the day.Well, it is.Think of it this way—when you wake up in the morning, your body has just experienced a mini-fast and is also in a state of dehydration.As the sunshine peers through your window and you yawn to welcome the day ahead, your body is crying out for a little nourishment and your cells are begging for hydration.Hence, you are BREAKing the FAST literally with this meal.
The benefits of eating a well-rounded breakfast are simple and rewarding: it boosts your metabolism (great for maintaining your weight) and keeps your blood sugar stable (and therefore your mood) all so you can say goodbye to sluggish mornings as you eat your way to increased stamina and energy.Think of breakfast as the first opportunity you have to nourish your body, mind and soul.Remember, our bodies are living temples and deserve to be honored in this way.Plus, skipping meals is the worst choice you can make as it confuses your metabolic clock.
So, what if you don’t feel hungry in the morning?I hear this constantly from my clients, friends and loved ones.They say, “I’m just not hungry, so why should I eat.”Well, you’re not hungry because you have a sluggish metabolism and your body has become accustomed to the rhythm you’ve given it.Once you start incorporating breakfast back into your daily routine, soon enough you’ll start to feel hungry again as your metabolism starts to pick up.The trick is to find meals that nourish you, but at the same time can be enjoyed.
What constitutes a well-rounded breakfast you ask?I like to think of it as dividing my plate into four segments and topping it all off with a special treat.Protein such as eggs, smoked salmon, beans, or the combo of dairy and nuts fill one of these quarters.The second quarter is filled with a whole grain or starchy colorful veggie such as steamed millet, quinoa, sprouted whole-grain toast, oatmeal, granola or a sweet potato.And the remaining half of my plate is dedicated to vegetables or fruit, with at least one of them being a leafy green.Then, if I’m feeling a little sassy (which you can pretty much count on me for), I like to top it off with something that is literally alive, such as fermented or cultured foods (sauerkraut, kimchee, yogurt, cultured cream cheese).Stay tuned for a future blog post on these living probiotic-rich foods.I also like to cozy up to a hot cup of ginger and lemon tea in the morning.And if you love your coffee, feel free to add it to the mix.Breakfast is all about abundance and should be filled will satisfying and healthful options.The foundation to this idea of balanced eating was taught to me by one of the founders of the Whole Foods movement Cynthia Lair and can be further explored in her book Feeding the Whole Family.
Ok, so maybe you now agree that breakfast is important, but that doesn’t eliminate the fact that you still have limited time in the mornings.So we need to give you some quick options.First and foremost, making large batches of food ahead of time is the fastest way I know how to give myself wonderful nourishing options for the week.I like to make oatmeal, quinoa, millet, sturdy green salads, braised greens, hard-boiled pastured eggs and frittatas all during the weekend so I have them ready to go.Dedicate just a few hours on the weekends for this purpose, and you’ll set yourself up for success.Then, pack your breakfast into grab-and-go containers and you’ll have no excuses for missing your morning bowl of vitality.
To give you some healthful options, here are my top 6 favorite breakfast combos (hit the links for the recipes):
Honor your beautiful body and nourish it with these amazing choices.If you are not familiar with seaweeds such as arame and kelp, fermented or cultured foods or pastured eggs, don’t worry we’ll be exploring all of these soon in future blog posts.
What I’d like to know is how do you start your day?Do you even eat breakfast? If so, what do you like to eat?Be sure to post your reply below.
Now you’re ready to rev your metabolism and boost your energy by simply kick-starting your day with a well-balanced breakfast.Remember, vitality can be on your plate!
