Here are a few of my favorite food frameworks that create a fabulous result and are loaded with healing, healthful benefits.
So much of the joy of being in the kitchen is coming up with our own combinations catered to our individual palates.
Don't hesitate to sub fresh ingredients, measure to taste and make a dish your own!
Remember to choose organic whenever possible...
Food Framework #1: Fresh Fruit and Green Veg Smoothie
I love to blend fresh and drink mid-morning, mid-day or after a run. I strive to add a fruit/ veg from every color of the rainbow to maximize flavor and antioxidants.
Here is the framework:
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| Photo By Cheryl Tinney |
Here is the framework:
- 40% sweet base fruit(s) of choice: ripe banana, apples, pinapple, carrot (I know it’s a veg but its sweet!), mango, etc.
- 30% green veg(ies) of choice: spinach, kale, collard greens, wheatgrass (or wheatgrass juice), broccoli, etc
- 20% fresh or frozen berries: I love the organic frozen raspberries, blueberries and cherries found in the freezer section
- 10% fluid of choice: filtered water, any kind of fruit juice, coconut milk, almond milk or combination thereof
- Finally and extremely important!: Squeeze of citrus, preferably a quarter of lemon or lime. This really helps to take any bitter edge off any greens that were added.
- Blend well, enjoy, and feel good!
Food Framework #2: Easy Any-time-of-Day Veg Saute
This is a favorite go-to meal when I am busy and haven’t put time into meal planning. It helps to keep the veg prepped so its easy to throw in the sauté pan when needed. Cooktime is roughly 8-10 minutes and the flavor combinations are endless!!
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| Veg Saute, Asian Adaptation: garlic, onion, ginger, carrots, sweet peppers, hot peppers, shitake mushrooms, zucchini, asparagus, buckwheat noodles, black sesame seeds, squeeze of lime and dash of soy sauce |
Here is the framework:
- Get your saute pan: cast iron or stainless steel preferred. If you must use Teflon, be sure its not scratched.... do not exceed a temp higher than medium to prevent leaching chemicals into your air and food.
- Heat up to medium, add Omega 3 oil of choice, Olive or Grapeseed are great options
- Once oil is hot, add onion and garlic… sauté till fragrant and clear
- Add any array of veg of choice…
- shitake, maitake, or any variety of mushroom
- asparagus, carrots
- red, orange, yellow, green peppers
- kale, collard greens, spinach
- broccoli, cauliflour
- zucchini, squash
- tomatoes
- etc., etc., etc.
- Toss in acidic agent of choice: white or red wine, fresh lemon juice, lime juice, balsamic vinegar, white vinegar, etc.
- Saute for just a few minutes…till colors of veg are bright and vibrant and flavor agent lightly carmelizes.. less cooking means more nutrients and flavor
- Add a legume or low-glycemic complex carb you may have available… I love to add black beans, garbanzos, quinoa, brown rice, buckwheat noodles or anything else of the sort leftover in the fridge
- Finish with a nut of choice: pine nuts, sesame seeds, chopped almonds, or pumpkin seeds are my go-to's
- Remove from heat, add a little salt and pepper, serve with a slice of colorful fruit
- Enjoy, love on your fam and feel amazing!!
Love to You and CHEERS to whole living!!
