Recipe: Super Easy Salad Dressings

Warm Summer days deserve a nice, big, fresh salad for lunch or dinner.  My sister-in-law, Geri, just gave me a wonderful "Salad Bowl Garden". I can't wait to eat it...and then watch it grow some more!!

I never used to like making salad dressings.  They just seemed so time consuming...until I actually whipped up a batch and realized how super easy they were to make.  There are a lot of store bought dressings in the super markets that sound tasty, but if you were to actually read the ingredients on the label, you would find that most of them were filled with canola oil, soybean oil, high fructose corn syrup and a host of additives and preservatives.

I often just use extra virgin olive oil (EVOO) and lemon so that I don't mask all the yummy ingredients in my salad, but here are four quick and easy dressings with limted ingredients that will work for most any salad.

Mix up an extra  batch of these salad dressings to keep in the fridge.  They will last for several days.

Simple Salad Dressing

• ½ c vinegar (balsamic, apple cider, red wine, rice et…) or citrus (orange, lemon)…or a blend of both
• 1 c extra virgin olive oil (EVOO) – or flax, sesame or walnut
• 1 garlic clove (minced) or shallot (chopped)
• 1T gluten free Dijon mustard
• Sea salt & cracked pepper to taste
• Your favorite herbs or seasonings (basil, oregano, cilantro, thyme, tarragon)

*Blend all ingredients in a blender, or with a whisk.  Store in the fridge and shake well before using.

Very Simple Dressing

• 3T lemon juice
• 1tsp mustard
• 2T olive oil
• Sea salt & cracked pepper

*Whisk all together

Miso Tahini Dressing

• 2 T raw tahini
• 2 heaping T white miso
• 1 seeded, soaked date
• 1 cup filtered water
• Juice of 1 lemon

*Combine all of the ingredients in a blender and blend until smooth.  The dressing can be covered and refrigerator for up to 3 days.

Balsamic Vinaigrette (*my favorite!)

• 1 garlic clove
• 1 small shallot
• 1tsp lemon juice
• 1 1/2 T pure maple syrup 
• 1/4 c balsamic vinegar
• 1/2 c EVOO

*Blend all ingredients in a blender, food processor or hand blender

*makes about 1 cup



Check out my new E-Book: Kick Your Sugar Habit in 21 Days!

 

I am super excited to be able to share this PDF manual, "soon-to-be ebook", with you, as I feel it is vital to getting us on  track to better health and avoiding disease.  There is far too much obesity, heart disease, cancer, Type ll diabetes, depression, and other diseases in our world today, and SUGAR is one of the biggest contributors! 

I've put a lot of time, energy and passion into my first, of a series of e-books.  Absolutely everyone can benefit from the information contained in this book.  It is full of practical tools, charts, food lists, tips to control cravings, beneficial supplements and other great resources to begin your journey towards better health. Enjoy over 60 easy to follow recipes and meal ideas (including a few desserts!). Trust me - you won't feel deprived.

Does the thought of giving up sugar terrify you? That is not the goal here. The goal is to become more aware so that you can make the healthiest choices possible.  Many people have no idea how much sugar they consume on a daily basis.  Did you know that a Starbucks tall coffee frappucino has over 50 grams of sugar?  That's double the daily recommended amount!! For some, kicking your sugar habit might mean going "cold turkey" for awhile.  For others, it may mean making a few minor adjustments in your diet.  This ebook can help you accomplish your goals. Remember...it only takes changing one unhealthy eating habit in order to make HUGE changes in your health.  Focus on adding in one new HEALTHY habit to take it's place!

Ask yourself: What difference  would it make in my life if I......

• reached my ideal weight?
  
• had no digestive complaints?
  
• slept through the night? 
  
• could actually think clear and remember things? 
  
• could  manage my stress?
  
• didn't crash every afternoon?
  
• had the energy to accomplish my goals?

We'd feel FANTASTIC, right?

My ebook is available now for only $14.99 (reg. $24.99) and can be purchased right here on my website.  Just click on the "Buy Now" button on my side bar.  That's a pretty small investment to make when you think about your future health!!  As I add more information and recipes to this manual, those of you who have made the purchase will receive FREE updates.

If you live in Denver, I am also offering FREE one hour presentations at Harmony Healing Cherry Creek to discuss the key points in this ebook.  The next class is Wednesday, May 30th from 6-7pm.  RSVP is necessary as space is limited.  You can RSVP to 303.907.5840 or shari@experiencenutrition.com.

Need a little extra support?  I am available for in-person, Skype, or phone consultations to get you started and motivated.  I will help you become aware of your habits, determine realistic goals, prioritize those goals, and give you a specific meal plan according to your health issues, lifestyle and taste preferences.

Please forward this blog to anyone who might be interested in attending this class, or who could benefit from this program manual.  Thanks.  I truly appreciate it :)

In good health,

Shari

Top 15 Tips for Healthy Stress-Free Entertaining

Yeah....I am so ready to throw a backyard party!!  I absolutely love gathering friends and family together to share nutritious food, have a few laughs and celebrate life.  I get all excited and start planning my menu way in advance. It used to be really REALLY stressful!  In fact, one of the first dinner parties I ever hosted (for my in-laws) was a complete BOMB!!  With a bit more practice, I’ve learned to get organized and simplify a few things so that I can sit back, relax and actually enjoy myself.  My passion for cooking and creating beautiful, healthy food has grown, and I love sharing this with others.

Here’s a few tips that I find helpful...and you might too.

1. Make it a cocktail party with app’s rather than a sit down dinner party. These are my favorite as they encourage more mingling.  You get a fun variety of nibbles and don’t have to worry about hiring a server or plating the food.
2. Choose foods that taste good at room temperature. You’ll avoid running back and forth to the oven all night.
3. Keep it simple…pick just 2-3 WOW items to impress your guests that take a bit more time and effort, and then fill in with remaining food items that are just as impressive but are no-fuss. i.e. cheese/crackers, nuts, dips/veggies, fresh berries etc... (see my ideas below)
4. Choose a few dishes that you can make a day or two ahead, and a few that you can even freeze. (sweet treats usually freeze well)
5. Make sure you have a couple vegetarian, gluten free and dairy free items.  Many people are on restricted diets and will be thrilled when they arrive and can actually enjoy a few items. (I always go gluten free and most often dairy free as well). No one really misses it, and you won’t wake up the next day with a huge food hangover!
6. Offer enough protein (& HEALTHY fat) so that your guests leave satisfied.  too often buffet tables are loaded with carbs, carbs, carbs - that means sugar high, overeating and a big headache the next day!
7. Label your dishes to make it easier for those with food allergies/intolerances or sensitivities.
8. If someone offers to bring something…say YES!!  Or better yet, make it a potluck!  Ask your guests to bring something to the party.  You can even be specific i.e. salad, vegetarian appetizer, cheese/crackers, dessert etc…… 
9. Stay organized: make lists – perishable, non-perishable, paper products, beverages, etc…then shop for those non-perishable items a few days ahead of time.
10. Shop for perishables and do as much prep/cooking the day before, so the day of the party you can focus on last minute details and food preparation.
11. Pull out all your serving trays, paper goods etc… the day before so they are ready to go.
12. Narrow the drink choices – go with just wine & beer (and perhaps a signature drink), and ALWAYS have non-alcoholic choices available.
13. Hire a student to help clean as you go
14. Set the mood.  My husband, John, is the master at putting a terrific play list together. Yes – it sometimes get played too loud but we all have fun!
15. Let loose & chill as your guests nosh and compliment you on the fabulous food. :)

A few super easy ideas…and healthy as well!

• Buy some ready-made chicken, tuna or salmon salad (or try my homemade recipe) and choose a variety of bases: hollowed out tomato cups, cucumbers slices or roll up in cucumbers, red pepper triangles, endive leaves, butter lettuce cups…who needs crackers or bread?
• Kale chips are a big hit and a great conversation piece - you can wash and spin dry the day before...then bake for 10-12 minutes - they'll stay crisp for a while.
• Purchase store bought olive tapenades (add sundried tomatoes, artichoke hearts, capers etc…); ready-made mango salsas (add chopped cucumber and extra tomato to make it go further)
• A few gluten free items to have on hand: GF crackers (Nut Thins, Mary’s Gone Crackers, plantain chips, corn chips)
• Always have lots of veggies - you can buy then pre-chopped.  Curried Cauliflorets are my favorite right now....toss chopped cauliflower with melted coconut oil, lemon and curry powder.  Roast at 375 degrees for about 30 minutes or until browned - top w/ cilantro and extra lemon...super  yummy!
• Mini kabobs: (tomato, basil, prosciutto & buffalo mozzarella) or (tomato, olive, feta, & cucumber)…use toothpicks – so pretty!Or make sandwich kabobs using small cookie cutters in different shapes to cut turkey, cheese, veggies, bread (don't forget to have a few GF breads on hand) - then poke a skewer through them all - looks fun!
• Guacamole can get pricey....but if you chop or shred a cucumber and add it in, it tastes fantastic and goes a bit further.  Embellish with a few herbs and spices too.

I could go on & on, but if you’d like a few more ideas – I’m offering 1:1 and group cooking classes in my home or yours……so fun :))))))))

Here are there nibbles I made at my last Whole Foods Cooking Demo in case you missed it:

1. Salmon Salad with Avocado Mayonnaise wrapped in Cucumber Rolls
2. Chocolate Covered Kiwi Popsicles
3. Thai Red Pepper Peanut Dip
4. Apricots with Basil Goat Cheese & Marcona Almonds
5. Maui Wowee Chicken Meatballs



Break Your Unhealthy Eating Habits, Lose Weight and Improve your Health!

Late night binging, emotional eating, poor meal planning, mindless munching, over the top sugar consumption...sound too familiar? Do you want permanent weight loss results? Do you want to break the vicious cycle and improve your vitality and well being?  If so, breaking these common bad eating habits is KEY!

It could be as simple as changing one bad eating habit and incorporating a new healthy habit.  Really? That's it?  Yes - can you imagine that by making even one small change in your diet you can make HUGE changes in your health? 

Consuming too much sugar is probably the most common unhealthy eating habit for many.  Most of us aren't aware of how much sugar we consume because it comes in so many disguises.  Did you know that even too much fruit can be harmful to your health?   Watch this must see video by Sanjay Gupta from 60 minutes and you'll see why it is so important to break this habit!! (click on the highlighted link to see video).

Join me on Tuesday, April 24th from 6-7pm at Harmony Healing Cherry Creek for a FREE informative class to get you started.  I will be discussing sugar in more detail and will give you a few tips on how to get your sugar cravings under control.  Need a bit more motivation and accountability to ensure success?  Sign up for my "Kick Your Sugar Addiction in 21-Days" program. I'll explain the details of this successful program on Tuesday night.

Want to learn more?  Please RSVP to shari@experiencenutrition.com or 303.907.5840 to reserve your space (space is limited).

This is what I have personally benefited from by doing the 21-Day program:

• broke the cycle of my sugar cravings and found healthy delicious replacement treats that satisfy me
  
• lost those dreaded few pounds that I had put on over the Winter
• found my love for green leafy veggies and a few other foods that I can't seem to get enough of now!
• discovered a ZEST for life :)
• and so much more.......

Please forward this email on to anyone who you think may be interested in learning about a healthy nutrition and lifestyle program.  I hope to see you there!

Thanks.

Shari

Healthy Spring Appetizers

 

Have you ever gone to a party and scanned the buffet table and said – wow…there is nothing I can actually eat here?  I have.  Having food allergies can be challenging. I used to come home from parties ravishing and bit depressed that I had to admire, but not eat all of those incredibly delicious looking nibbles that are usually loaded with gluten and dairy - two things that many people are allergic or sensitive to – including me. 

So what are your options? 

A: Indulge and wake up with a huge food hangover, digestive discomfort, headache, rash, and irritability etc…

B: Don’t eat anything, feel sorry for yourself, and raid your own fridge when you get home.

C: Bring a healthy allergy friendly appetizer or dish - one that you know YOU can eat; eat something (especially protein) before you go; bring along a few rice crackers, nuts etc… in your bag just in case. 

I absolutely LOVE to entertain.  It’s my passion and creative outlet.  I always serve gluten free/dairy free dishes to accommodate myself, of course, but also to show that there are so many tasty options available to impress your guests and keep their belly’s satisfied. 

So.........I've decided to share some of my wonderful entertaining tips, recipes and no-stress strategies  so that you can be ready to host your next soiree.  Oh ya...and you get to taste samples as well :)

Please join me at WHOLE FOODS CHERRY CREEK on Wed, May 2nd from 6:30-8pm

..and did I mention that this class is FREE?  You need to RSVP to Whole Foods to hold your spot...call now - these classes fill up fast! 720-941-4100 All attendees will receive a $5 gift card. 

Can't wait until May 2nd to learn, taste and experiment?  I am excited to announce that I will now be offering personal 1:1 and group cooking classes in addition to nutrition consulting.  I think "hands on" learning is the best way to go.  As we watch and participate, we can see how easy it is to create healthy foods that will become a staple in our diets.  Please call if interested and add on a 30 minute "cooking demo" to your  next appointment.

**Food allergies can be a serious health issue.  Many of us are not even aware that we may have an allergy, sensitivity or intolerance.  Participating in a cleansing or elimination diet is an excellent way to determine if a specific food could be the cause of your aches & pains, digestive discomfort, migraines, weight issues and more.  This is one area of health that I am extremely passionate about, having gone through this myself.  If you would like to learn more about how you can address these issues, please contact me for a consultation.  303.907.5840 or shari@experiencenutrition.com

Thanks...and hope to see you at my class!

Shari