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Breaking Traditions…Recipes for folks seeking originality at the holiday table!
by columbus, December 15, 2009 | Permalink
One of our chefs came up with great menu of unique items to grace your holiday table this year. Take a look and whip one of these dishes up for your next holiday feast!
For baking the squash:
· 3 pounds acorn squash (1 large or 2 small ones)
· 2 tablespoons extra-virgin olive oil
· 1/2 teaspoon salt for dressing
· 2 teaspoons extra-virgin olive oil
· 1/8 teaspoon salt, or more to taste
· 1/4 cup slivered almonds, toasted in the oven or on a dry skillet
· 1 tablespoon or so Reduced Balsamic Vinegar, thickened for drizzling
· 2 tablespoons or more crumbled cheese (optional), such as aged goat cheese, drained fresh ricotta, cottage cheese, or ricotta salata
Reduced balsamic vinegar for drizzling sauce and glaze:
· 1 pint (or a 500-milliliter bottle) good quality balsamic vinegar (commercial grade)
· 1 tablespoon honey
· 1 bay leaf
Preheat the oven to 400°F. (As soon as it’s hot, you can toast the slivered almonds for garnishing the salad: spread them on a baking sheet and bake for 5 minutes, shaking them up once or twice, until lightly colored and fragrant. Or toast them while the squash is roasting, or after.)
To prepare acorn squash:
With a sharp vegetable peeler or paring knife, strip off the peel from the protruding ridges of the squash. You don’t need to peel more than this: leaving the rest of the peel will help the squash to retain its shape and looks nice too. (If you are roasting a smooth squash like butternut, remove all the peel.) With a sharp heavy knife, cut the squash in half lengthwise, and scoop out all the seeds and fibers. Place each half cut side down; trim the ends, then cut semicircular slices of squash, all about 1 inch thick.
Put all the pieces in a pile on a large baking sheet, preferably nonstick or lined with parchment, or on a non-stick silicone baking mat. Drizzle the 2 tablespoons oil over the squash, sprinkle on the salt, and toss to coat with the seasonings, then spread the pieces out to lie flat, not touching.
Bake about 20 minutes, then flip the pieces over. Bake another 15 minutes or so, until the squash is just tender all the way through (poke with a fork to check) and nicely caramelized on the edges.
Assembling the salad:
Let the squash pieces cool on the pan until you’re ready to serve. Arrange them—in a symmetrical design or in a casual pile—on a large serving platter or on individual salad plates, with two or three slices per portion.
Refresh them with drizzles of olive oil, sprinkles of salt. Scatter the almond slivers over, and then streaks or swirls of warm balsamic reduction. Finally, crumble bits of cheese all over.
Balsamic vinegar:
Pour the balsamic vinegar into a heavy-bottomed saucepan, and place over moderate heat. Stir in the honey, drop in the bay leaf and optional cloves or herbs, and bring to a low boil. Adjust the heat to maintain a steady simmer, and allow the vinegar to reduce slowly. After 1/2 hour or so, when it has lost more than half of its original volume, the vinegar will start to appear syrupy, and you should watch it closely.
To Use as a Glaze:
Cook the sauce to a third of its original volume (when it will measure ⅔ cup). It should be the consistency of molasses, thick but still spreadable. Pour the syrup through a small strainer into a heat-proof bowl or measuring cup. Discard the bay leaf and seasonings. Brush on the glaze while warm.
For Use as a Condiment and an Elixir to Drizzle over Vegetables:
Reduce the vinegar even more, until it approaches a quarter of its original volume. Slow bubbles will rise from the syrup, and it will take on the consistency of honey, leaving a thick coating on a spoon.
Pour it through a small strainer into a heat-proof bowl or measuring cup. Use a heat-proof spatula or spoon to clean out the saucepan before the reduction sticks to the pot for good! Drizzle on the syrup while it is still warm.
Store in the refrigerator, in a sealed container. It will congeal but keep indefinitely. To use, spoon the hard sauce into a bowl or heatproof measuring cup, and heat it slowly in a pan of hot water or at low level in the microwave. For a thinner consistency, stir in drops of hot water.
Crab & Cranberry Rangoon
· Grapeseed or canola oil for cooking
· 2 red onions, cut into 1/2-inch dice
· 2 tablespoons minced lemongrass, white part only
· Kosher salt and freshly ground black pepper, to taste
· 2 cups dried cranberries, such as Craisins, chopped
· 1/2 cup sugar
· 2 cups naturally brewed rice vinegar
· 3 pounds picked, fresh crab meat (snow, blue)
· 3/4 pound cream cheese, softened
· 1/2 cup chopped chives, 2 tablespoons reserved for garnish
· 1 package thin square wonton wrappers, defrosted (at least 60-count)
· 2 eggs mixed with 1/4 cup water
In a sauté pan coated lightly with oil over high heat, sauté onions and lemongrass until soft, about 5 minutes. Season with kosher salt and freshly ground black pepper and check for flavor. Add cranberries and sugar and deglaze with naturally brewed rice vinegar. Reduce by 75 percent or until liquid is absorbed. Check again for seasoning. (When cool, you can transfer to a container and store in fridge for up to two weeks.)
In a large bowl, mix crab, cream cheese, cooled cranberry mixture and chives. Season with kosher salt and freshly ground black pepper and check for flavor.
Lay out 4 to 6 wrappers, lightly brush the edges with egg wash and place a small mound of the mix in the middle. Top with second skin and press firmly to seal. This is very important so the rangoons do not burst and leak. Repeat until filling is gone. Preheat a large sauté pan coated with 1/4-inch of oil over medium-high heat. Add as many rangoons as pan can hold in one layer. Shallow fry until golden brown, flip and fry other side until golden brown. Transfer rangoons to plate lined with paper towels. Arrange on platter and garnish with dollops of cranberry-mixture and reserved chives.
Jambalaya
· 1 pound pork andouille sausage, sliced crosswise 1/3 inch thick
· 2 pounds chicken thigh meat 1 inch diced
· 1 pound crab or shrimp or both
· 1 tablespoon vegetable oil
· 2 green bell peppers, finely chopped
· 2 celery ribs, finely chopped
· 1 medium onion, finely chopped
· 3 scallions, finely chopped
· 2 garlic cloves, finely chopped
· 2 1/2 cups long-grain white rice (1 pound)
· 1 (28-ounces) can diced tomatoes
· 3 1/2 cups water
· 1/2 T dry thyme
· 2 bay leaves
· salt and black pepper to taste
· 1/4 c cayenne pepper sauce
Sautee vegetables in oil until tender. Add meats. Remove meats and add all other ingredients and bring to a boil. Reduce heat to simmer and stir in all reserved meats. Cover and simmer 20 minutes. Serve with rice and additional hot sauce available.
Four Cheese Farfalle Carbonara
· 1 tablespoon butter
· 2 cups diced carrots
· 1 1/2 cups chicken stock
· 1 1/2 cups frozen peas (do not thaw)
· 1 1/4 cups matchstick-size strips prosciutto (about 4 ounces)
· 1 cup whipping cream
· 3/4 cup freshly grated Parmesan cheese (about 2 ounces)
· 1/2 cup (packed) grated Fontina cheese (about 2 ounces)
· 1/2 cup (packed) grated mozzarella cheese (about 2 ounces)
· 6 tablespoons grated pecorino Romano cheese (about 1 ounce) 12 ounces farfalle (bow-tie) pasta
1/2 T fresh cracked black pepper
· Chopped fresh parsley
Melt butter in heavy large skillet over medium heat. Add carrots and sauté 3 minutes. Add stock; cook until carrots are tender, about 5 minutes. Using slotted spoon, transfer carrots to plate. Add frozen peas, 1 cup prosciutto and cream to skillet and simmer until liquid thickens slightly, about 3 minutes. Add 1/2 cup Parmesan, Fontina, mozzarella and Romano. Stir until cheeses melt. Meanwhile, cook pasta in large pot of boiling salted water until tender but still firm to bite. Drain well. Add pasta to skillet and toss to coat. Season to taste with salt and pepper.
Transfer pasta to large bowl. Garnish with carrots. Sprinkle remaining 1/4 cup prosciutto, 1/4 cup Parmesan and parsley over and serve.
Tonnato Sauce with Arugula & Grilled Polenta
· 1 (6-to 8-ounces) can light tuna packed in olive oil (preferably Italian)
· 1/2 cup mayonnaise
· 1/4 cup extra-virgin olive oil
· 1/4 cup drained capers, divided
· 4 flat anchovy fillets
· 3 tablespoons fresh lemon juice
· 2 tablespoons water
· 5 ounces baby arugula (12 cups)
Purée tuna with oil from can, mayonnaise, olive oil, 3 tablespoon capers, anchovies, lemon juice, and water in a blender until smooth. Season with salt and pepper. Make polenta ahead according to package instructions and grill with olive oil until heated through. Toss arugala with half of the sauce and serve over hot polenta top with dollop tuna sauce and remaining chopped capers.
Moo Shu Pork Pizza
· 6 ounces lean boneless pork loin chops, cut into 1/4-inch-thick strips, well trimmed
· 1/2 small onion, thinly sliced
· 2 tablespoons minced peeled fresh ginger
· 2 garlic cloves, minced
· 2 cups thinly sliced bok choy
· 1/2 red bell pepper, sliced
· 5 large mushrooms, cut into matchstick-size strips
· 2 cups bean sprouts
· 2 tablespoons sake
· 1 tablespoon hoisin sauce* plus 3 oz
· 1 tablespoon low-sodium soy sauce
·
brined goat feta
· pre cooked pizza shell
Heat wok or heavy large skillet over high heat until very hot. Add first 4 ingredients and stir-fry until pork is brown and onion is tender, about 5 minutes. Mix in bok choy, red bell pepper and mushrooms and stir-fry until red bell pepper is just crisp-tender, about 5 minutes. Add bean sprouts, sake, hoisin and soy sauce and stir-fry until bean sprouts are crisp-tender, about 5 minutes.
Almost Beef Wellington
For the Mushroom Mixture:
2 shallots, finely chopped
2 Tbsp. nonhydrogenated vegan margarine (try Earth Balance brand)
2 garlic cloves, finely minced
2 cups finely chopped button mushrooms
1/4 cup Madeira wine
2 tsp. finely chopped parsley
1 tsp. minced fresh thyme
Salt and pepper, to taste
For the ‘Beef’ Wellington:
1 puff pastry sheet
1 cup prepared mushroom mixture
1 pkg. faux-steak strips (try Morningstar brand)
For the Madeira Sauce:
2 Tbsp. olive oil
1 Tbsp. finely chopped shallots
1 cup Madeira wine
1 sprig thyme
2 bay leaves
3 cups beef-flavored broth
1 tsp. crushed black peppercorns
1 Tbsp. arrowroot or cornstarch
1/4 cup cold water
2 Tbsp. nonhydrogenated vegan margarine (try Earth Balance brand)
Salt and pepper, to taste
For the Mushroom Mixture:
• In a medium sauté pan, cook the shallots in the vegan margarine for 2 minutes.
• Add the garlic and the button mushrooms. Cook for 5 minutes.
• Add the wine and cook until almost evaporated.
• Stir in the parsley and the thyme and adjust the flavor with the salt and pepper. Set aside.
For the ‘Beef’ Wellington:
• Thaw the puff pastry sheet and fill with the mushroom mixture and faux-steak strips. Fold over and crimp.
• Place in the refrigerator for 30 minutes.
• Bake at 400°F for 15 to 20 minutes, or until brown and crisp.
• Serve with the Madeira Sauce (see below).
For the Madeira Sauce:
• In a medium saucepan, heat the olive oil. Add the shallots and cook for a few minutes.
• Add the wine, thyme, and bay leaves. Cook until reduced by half.
• Add the broth and the peppercorns and cook for 20 minutes.
• Mix the arrowroot or cornstarch with the water and add to the pan. Let thicken and then add the vegan margarine. Season with the salt and pepper and serve
Tooting Our Own Horn
by columbus, December 10, 2009 | Permalink
This week our store was awarded the Best Executed Store by our regional team. Below is the speech that our Regional Vice President gave when presenting us with the award.
“Walking in through the front door, you are immediately greeted with beautifully hand-stacked produce, like rolls of different shaded ribbons [meant] to enhance each type of fruit. As you make your way out of produce you can’t help but be stopped by the gleaming seafood, with perfectly cut fillets and steaks. The meat department beckons next and of course, there are thickly cut marbled steaks as well as an amazing oven ready set and the most consistent sausage set: each one being the same size, thickness and of course, smiling!
“The specialty cheese case is Proustian experience of the old world, always full, inviting and savory looking. Prepared Foods is bars and bars of fresh food, created by hands of true culinary talent.
“It seems like there are miles and miles of grocery and Whole Body in this store. Yet, both are always well stocked and maintained.
“At the end of your shop, you come upon the bakery, where regardless of the season, thoughts of sugar plums dance through your head from the enticing offerings. The cake case is mesmerizing in its beauty, attention to detail and creativity. Just when you think you’ve seen perfection, we come across their patisserie case, where these petite gems, sparkle like they are in a fine New York jewelry case. Diamonds they are in there exclusiveness and rareness; never have I seen works of art like these in Whole Foods Market.
“But as great as this store executes on the retail level, it’s not just the execution that makes them the best. Going to this store is not just shopping, it’s an experience beyond mere words. Where else can you go on a Friday night, drink and sample food while you shop from passionate team members that actively engage their customers instead of performing perfunctory acts? Where else can you see the variety in local offerings - All a result of the entrepreneurial spirit and team member empowerment that created the alliance with Caito Foods [a local products distribution network for OH, KY and western PA]. Buying holiday items off of an antique sleigh adds to the nostalgia of the season. And if you’re entertaining and need lots of ingredients, shop in their Bulk department while munching on the Jiggity Pop and Crave Crunchers, both of which are in-house items exclusive to the store. Sit down at their [diner] and have [a burger] filled with wild mushrooms, blue cheese, pancetta and shallots. But beware, there are no regular fries on the menu!
“The Dublin store, is the self-proclaimed headquarters of the Frontier according to the King of Columbus himself, [store manager, Anthony]. While the veracity of this maybe debated by other [store team leaders], the greatness of this store, with all its knightly trimmings, cannot.”
Thank you, Columbus for being such a marvelous community to share our work with and for embracing our (sometimes quirky) creativity! This award is for you too!
Host Your Child’s Birthday Party @ Whole Foods!
by columbus, December 1, 2009 | Permalink
We just completed another great birthday party for children, we celebrated with Sophie for her 8th birthday. She decided on our Pizza Perfect Party and with her friends we had 10 girls who made their own individual pizzas, with their favorite toppings. She also had her own personalized birthday cake and our birthday team did all the work. Do you have a child with a birthday coming up in the future? You can celebrate at Whole Foods Market with one of our great birthday party packages.
OUR PARTY PACKAGES:
Our children’s parties are all inclusive; we handle everything from the invitations to the clean-up.
Casual Café Party $50 for up to 15 children
· Reserved Table in our Café
· 5 Balloon Bundle
· Scratch-made Personalized Birthday Cake
Pampered Princess Party! $225 for up to 10 children ($10 each additional child)
· 2 hour party in our Private Cooking School
· Personalized Party Invitations
· Choice of a Whole Foods Market T-shirt OR Apron for the Birthday child
· Keepsake Party Picture
· 5 Balloon Bundle
· Each guest creates their own Homemade Perfume
· Scratch-made Personalized Birthday Cake
· Organic Juices or Milk
Bouncing Buccaneer Bash! $225 for up to 10 children ($10 each additional child)
· 2 hour party in our Private Cooking School
· Personalized Party Invitations
· Choice of a Whole Foods Market T-shirt OR Apron for the Birthday child
· Keepsake Party Picture
· 5 Balloon Bundle
· Demonstration of fish scaling and gutting! Ewww…cool!
· Hand-breaded Fish Sticks
· Scratch-made Personalized Birthday Cake
· Organic Juices or Milk
Pizza Perfect Party! $225 for up to 10 children ($10 each additional child)
· 2 hour party in our Private Cooking School
· Personalized Party Invitations
· Choice of a Whole Foods Market T-shirt OR Apron for the Birthday child
· Keepsake Party Picture
· 5 Balloon Bundle
· Recipe card for each guest & a chef’s hat
· Each guest creates their own Homemade Personal Pizza
· Scratch-made Personalized Birthday Cake
· Organic Juices or Milk
You-Pick-It Party Plus! $275 up to 10 children ($12 each additional child)
· 2 hour party in our Private Cooking School
· Personalized Party Invitations Created and Mailed to Guests
· Whole Foods Market T-shirt AND Apron for Birthday child
· Keepsake Party Picture
· 5 Balloon Bundle
· Recipe Card & chef’s hat for each guest
· Goodie Bag for each child
· Choice of Homemade Personal Pizza or Calzone, Homemade Pasta, Fiesta Tacos, or a Tea Party
· Scratch-made Personalized Birthday Cake
· Organic Juices or Milk
The Ultimate Birthday Bash! $350 up to 10 children ($25 each additional child
· 2.5 hour party in our Private Cooking School
· Personalized Party Invitations Created and Mailed to Guests
· Whole Foods Market T-shirt AND Apron for Birthday child
· Keepsake Party Picture
· 5 Balloon Bundle plus a Balloon for each guest
· Recipe Card for each guest
· Goodie bag, Chef’s Hat AND Apron for each guest
· Scratch-made Cupcake Decorating
· Thank You Cards
· Choice of Homemade Personal Pizza or Calzone, Homemade Pasta, Fiesta Tacos, or a Tea Party
· Organic Juices or Milk
*Prices and packages subject to change.
Health Immersion Post #7:Recipes!
by columbus, October 22, 2009 | Permalink
As promised, here are some of the recipes that we enjoyed while here!
Almond Milk
1 part whole raw almonds
3 parts water
In a high speed blender, blend all ingredients until smooth. Pour mixture into a nut milk bag or cheese cloth over a pitcher or bowl. Squeeze out liquid. Adjust proportions of almonds and water to create the desired texture. (The nut pulp can be dehydrated and ground into nut flour for future use).
Bechamel (Basic White Sauce)
4 cups raw cashews, soaked or soft tofu
2.5 cups onions, sweated
6 cloves garlic, minced
3 soy or hemp milk
3 cups vegetable stock or fresh celery juice
½ bottle dry white wine
2 tablespoons white miso paste
4 tablespoons nutritional yeast
Salt, pinch, optional
White Pepper to taste
Ground Nutmeg to taste
Coconut water or vegetable stock or water
Sweat the onions with garlic in coconut water in a medium saucepan. In a high speed blender, blend cashews, soy milk and vegetable stock. Add blended mixture to sauce pan. Bring to a brisk simmer and reduce. Season with salt and pepper as necessary. Sauce can be frozen for future use.
Alfredo & Pasta
1 shallot, minced
¼ cup Coconut Water
1 cup Bechamel Sauce
1 Tablespoon Basil, chopped
1 cup whole pasta, cooked
Sweat the shallot in coconut water. Add béchamel sauce (recipe above) and pasta to heat thoroughly. Add basil and stir. Serve immediately. Variation: add any pre-cooked veggies like asparagus, sundried potatoes or peas when you add pasta.
Tofu Ricotta Manicotti
1 block extra firm tofu
1.5 Tablespoons Tahini
2 cloves garlic, minced
3 tablespoons nutritional yeast
½ tablespoon white miso paste
Squeeze of a lemon
Sea salt, pinch (optional)
Cracked Black Pepper
2 tablespoon shallots or chives, minced
2 tablespoons parsley, minced
1 cup steamed spinach, chopped
4 sheets lasagna pasta, cooked
Preheat oven to 325 degrees. In a small mixing bowl, crumble tofu and hand mix in the remaining ingredients (except pasta) until thoroughly combined. Fill each pasta sheet with ¼ of the ricotta mixture and place on parchment paper on a baking sheet. Bake for 10 minutes or until thoroughly heated. Top with marinara (recipe below).
No Oil Marinara
1 cup white onion, diced
4 cloves garlic, minced
1 serrano chile or ½ tablespoon chile flakes
1 cup vegetable stock or coconut water or water
6 cups roma tomatoes, diced
2 tablespoons tomato paste or blended sundried tomatoes
2 tablespoons balsamic vinegar
1.5 tablespoon maple syrup or date sugar or raisin paste or currant paste
3 tablespoons fresh basil, chiffonade
2 tablespoons oregano, minced
Pinch of Sea salt, optional
Black Pepper to taste
In a large sauté pan, steam “fry” the onion and chile in vegetable stock for 4 minutes or until the onions are transluscent. Add garlic and “fry” for 1 minute longer. Add tomatoes and cook on low-medium heat for 8-10 minutes, tossing occasionally. Add tomato paste, balsamic, maple syrup, fresh herbs, salt and pepper. Stir. Remove from heat and serve.
Wild Mushroom Gravy
¼ cup coconut water or vegetable stock or water
3-6 cloves garlic, minced
1 large white onion, diced
1.5 cups wild mushrooms (such as beech or trumpet), chopped
¼ cup low sodium soy sauce
3 cups vegetable stock or fresh celery juice
¼ cup merlot or marsala wine
½ cup spelt flour
¼ cup nutritional yeast
3 sprigs rosemary, minced
2 tablespoons thyme, minced
¼ teaspoon ground black pepper
Pinch of salt, optional
In a small stock pot, steam “fry” onion on medium heat in the coconut water for 3 minutes or until transluscent. Add garlic and “fry” for an additional minute. Add mushrooms and fresh herbs. “Fry” for 3 minutes. Add red wine. Simmer for 3 minutes. Add vegetable stock and stir. Bring to a simmer. In a separate bowl, combine flour, nutritional yeast and soy sauce to make a slurry. Slowly add to the pot while stirring. Bring the gravy to a boil, stirring constantly. Add pepper to taste. If the gravy is too thin for your taste, add in and stir one tablespoon at a time of flour or cornstarch until you reach your desired thickness. Use a wire whisk to eliminate any lumps. Serve and enjoy!
Seitan
Wet Ingredients
¼ cup low sodium soy sauce
2.5 cups mushroom or vegetable stock or fresh celery juice
2.5 Tablespoons maple syrup or date sugar
½ cup Marsala wine
1 tablespoon Vegetarian Worcestershire Sauce
6 tablespoons ketchup or tomato paste
Dry Ingredients
½ teaspoon chipotle powder
1.5 tablespoon onion powder
1 tablespoon garlic powder
2 cups vital wheat gluten
¼ cup nutritional yeast
Preheat oven to 375 degrees. In a bowl, whisk together all wet ingredients until well blended. Set aside. In a large bowl, combine all dry ingredients. Add half of the wet mixture into the bowl with the dry ingredients. Hand knead for 3 minutes or until the ingredients are mixed thoroughly and have created an elastic-textured dough. Stretch dough so that it is 1.5 – 2” thick. Place into a baking pan. Pour remaining liquid into pan. Bake for 40 minutes, turning the loaf after 20 minutes. Allow loaf to sit at room temperature and become firm before use. Shred, grind or mince for recipes. You can adjust the softness of the seitan by adding or removing liquid (more liquid = softer seitan, less liquid = firmer seitan).
Sweet Apple, Sage & Fennel “Sausages”
1 ½ cup vegetable stock
3 tablespoons marsala wine
2 tablespoons tomato paste
2 cups vital wheat gluten
¼ cup nutritional yeast
2 tablespoons date sugar or raisin paste or currant paste
¼ cup dried apples, finely diced
½ tablespoons garlic powder
1 ½ tablespoon onion powder
1 teaspoon chipotle powder
1 ½ tablespoon fennel seeds, toasted
½ tablespoon oregano, minced
1 tablespoon sage, minced
2 tablespoons chives, minced
Whisk together wet stock, wine and tomato paste. In a separate bowl, mix dry ingredients. Hand mix wet and dry batches. Knead for 3 minutes until all is mixed thoroughly and the dough has an elastic texture. Cut dough into 6 pieces. Roll each piece in parchment paper to a typical sausage length and size. Roll in cheese cloth and tie one end with cooking twine. Hold the untied end and twist until the “sausage” is fairly tight, secure with cooking twine. Cut excessive cheese cloth off each end. Steam for 40 minutes. Once cooled, remove from cloth and parchment. Sear or grill to reheat. Enjoy!
Health Immersion Post #6
by columbus, October 22, 2009 | Permalink
10.22.2009
I am sad that today is our last full day. We have learned so much and now will face the barrage of processed foods and confections and peer pressure and media outside of the confines of our immersion. Living this way would be easy if I lived in a box. Fortunately, the AMAZING team at Eat Right America, are providing us with a ton of support after today. So it would seem that we cannot fail. Eat Right America won’t let us. Hope partnered with support is a beautiful thing!
Today, we built up our take-home arsenal by watching a cooking demonstration by Chad Sarno, the Whole Foods Market® Global Team’s Healthy Eating Chef. We made some rockin’ stuff! I’ll be sure to post them in a subsequent post for everyone to try!
Today’s Menu
Breakfast:
Same as Monday –Wednesday
Lunch:
Salad and Fresh Fruit
Cauliflower Soup
Steamed Green Beans
Apple, Fennel & Butter Lettuce Salad
Seitan Shepherd’s Pie
Dinner:
Salad and Fresh Fruit
Brown Rice Sushi
Wild Rice Stuffed Sole with “Bechamel”
Braised Tempeh with Mushroom Gravy
Chocolate “Custard” with Raspberry Coulis
Health Immersion Post #5
by columbus, October 21, 2009 | Permalink
10.21.2009
Another day full of tons of info! It was great. Many of us are suffering from headaches, but Dr. Fuhrman assures us these are natural withdrawal symptoms of eliminating caffeine, animal protein and sugar from our diets. It should subside within a day or two. He strongly advises against medicating ourselves to mask the symptoms.
Here’s an interesting observation: when we first got here, we were all loading into the two (super slow) elevators. As the week has progressed, nearly everyone takes the stairs up and down…could it be the food making us feel more energetic? Could it be positive peer pressure from the newly created culture of wellness? No matter, it’s better!
Today’s Menu
Breakfast:
Same as Monday –Tuesday
Lunch:
Salad and Fresh Fruit
Pumpkin Soup
Steamed Kale
Lentil Dal “Burgers”
SW “Burgers”
Bean Salad
Dinner:
Salad and Fresh Fruit
Red & Green Cabbage Salad with Thai Dressing
Green Curry with Eggplant, Snow Peas and Peppers
Green Bamboo Rice
Poached Salmon
Coconut “Cream”Pie
Health Immersion Post #4
by columbus, October 20, 2009 | Permalink
10.20.2009 6:05 p.m. Resting my brain
I’m a Sagittarius. I’m not sure I really believe in astrology, but I think it’s fun to read and my mom forwards the really good ones to me. Here’s the one she sent for today: Envision what you can accomplish … create a crystal-clear picture in your mind of what you want. Focus on that image and try to emulate it with your actions. In a sense, you’ll be giving yourself a road map to follow for the future. From working up the nerve to talk to that amazing person who makes your heart go aflutter to marching into your boss’s office and asking for that overdue raise, you’ll find the courage you need by picturing the scenario.
You know what they say, “Momma always knows…” because this couldn’t have been a more appropriate prediction of my day! Dr. Stoll, another partner with Eat Right America gave an amazing presentation, encouraging us to determine our “why” for being here. I came up with my list:
1. I’m tired of being a hypocrite.
I work for a company that sells the healthiest food on this planet! However, I am not a living a truly healthy lifestyle and I’m not being an ideal representative of WFM.
2. I am worried about Jake’s well being.
Jake is an amazing little boy! However, there was a day a couple weeks back when, by dinner, all Jake had eaten was a donut, some cheesy potatoes, cake, ice cream, some cookies and a couple juice boxes. Oh my! This child has eaten NOTHING OF NUTRITIONAL VALUE. How embarrassing! And what a failure of parenting! He deserves to be set up for success and the life lessons that I am helping to teach him are doing far more damage than good. My little buddy deserves more.
3. I’m worried about Eric’s well being.
I want for us to grow old together. I want us to spoil our grandchildren together. I am so scared to think that my time with him is potentially cut short because we aren’t caring for ourselves today.
4. I want to look smokin’ hot in my wedding dress.
OK, so this is a short term “why” that doesn’t have sustaining power, but I would like to make Eric’s jaw hit the floor. That would be fun.
9:57p.m. Settling in for the Night
Another truly spectacular day! I feel like I earned a degree from the Cliffs Notes School of Medicine after today’s program! Dr. Fuhrman is truly amazing with his information and his ability to relay that info with passion and clarity. I now know how our diet can create or can eradicate diseases like diabetes, heart disease, osteoporosis, and sarcopenia. I am convinced.
And I am so proud to be a part of this “revolution”.
Of course, I can’t forget all of the delicious food:
Breakfast:
“California” Tofu Scramble (spicy & yummy!)
Egg Whites with Wild Mushrooms
Whole Grain Porridge
Ezekiel Toast with Nut Butter
Fresh Fruit
Lunch:
Thai “Sauteed” Broccoli
“Water-Fried” Bok Choy
Soba Noodles w/ Pure deliciousness
Miso Soup w/ a fun “condiment bar” of fresh cut veggies
Salad and Fresh Fruit
Dinner:
Assorted Veggie Pizza with Soy Cheese on Whole Wheat Crust
Wheat Orzo with Roasted Veggies
Beet Salad w/Walnut Chutney
Cauliflower “Risotto”
Salad and Fresh Fruit
Health Immersion Post #3
by columbus, October 19, 2009 | Permalink
10.19.2009 10:15 p.m. In Bed
What a long day! We started with breakfast at 7:30 a.m. this morning and just finished up moments ago with Ballroom Dancing! The agenda was packed with an intro to Eat Right America and our program. Then we had a presentation by motivational speaker, Sean Stephenson. Sean is author of Get Off Your ‘But’, a book focusing on eliminating excuses and ridding people of their insecurities. Wow! We were all moved.
Dr. Fuhrman spoke next. Essentially, he covered what I consider the “where we are now” scenario. When you lay out the numbers, like 60% of calories consumed in America are from white flour, sugar and oil or that our vegetable consumption as a nation totals only 5% when you remove white potatoes from the count, it’s easy to understand why we all look and feel the way we do. It comes down to a basic fact: we are facing nutrient deficits that lead to overeating and cancer and obesity. Dr. Fuhrman’s theory is that when we eat a diet rich in micronutrients, we naturally consume less junk food because it is no longer appealing to us. This concept is so simple and straight forward, but may be one of the hardest things that we ever undertake! Our food additions are incredibly powerful and our internal dialogue can damage or discourage progress.
The evening was spent sharing great food followed by dance lessons and a show by professional ballroom dancers! It was so fun (and it was exercise)!
Today’s Menu
Breakfast:
“California” Tofu Scramble (spicy & yummy!)
Egg Whites with Wild Mushrooms
Whole Grain Porridge (I made up this name because I have no idea what was in it, but it was tasty)
Fresh Fruit
Lunch:
Mock Tuna Salad Wrap
Seitan and Veggie Wrap (AWESOME!)
Salad and Fresh Fruit
Spinach Stuffed Tomatoes
Smoky Lentil Soup
Dinner:
Salad and Fresh Fruit
“Sauteed” Chard with Onions
Charcoal Grain Salad with Asparagus
Tofu Manicotti
Assorted Truffles (Lemon Coconut, Goji Berry, and Chocolate)
Again, the food was outrageous. All catered by the Whole Foods Market in Princeton. Kudos to their team for an amazing job!
Time for bed…yoga is at 6:30 a.m. tomorrow!
Health Immersion Post #2
by columbus, October 18, 2009 | Permalink
Disclaimer
I am a Whole Foods Market team member who has been given a tremendous opportunity to share my experiences while I’m on my Health & Wellness Immersion Program. I am voluntarily providing this information so that others may benefit from my experiences. The thoughts shared here are my own and do not necessarily represent those of Whole Foods Market, their employees or their affiliates. Thank you for reading!
10.18.2009
9:09 p.m. In my room
Dinner and conversation was awesome! What an experience to meet Team Members from California, Colorado, Texas, and Georgia (and that was just at my table)! We’re all from different backgrounds, have our own story and reason for being here…I am so excited about the camaraderie!
The food was really fantastic. We all were surprised, I think. But really, why should we be? After all, it was catered by Whole FoodsJ.
Here was the menu:
· Butlered Hors D’oeurves of Tofu Spinach Cakes with Mint Chutney, Tropical Tofu Skewers, Rye Crackers with Cashew “Cream Cheese”, and Tofu “Ricotta” Stuffed Peppadews
· An enormous salad bar with grains, beans and some unusual veggies
· Wild Mushroom (and tofu) Risotto
· Veggie Antipasto Salad (the marinated beets rocked!)
· Kale Salad with Creamy Avocado
· Steamed Broccoli Rabe
· Seitan “Meatballs” with Gigande Beans
· Coconut Apple Cake
We could tell that the food was super fresh and had been prepared without salt. And the real unexpected kicker for me was that there was NO SALT on the tables! Interestingly, I didn’t even miss it and I actually feel really great! Not stuffed and lethargic like my usual post-dinner food coma. Looking forward to tomorrow…still thinking about the next meal.
-Angel
Health Immersion Post #1
by columbus, October 18, 2009 | Permalink
Disclaimer
I am a Whole Foods Market team member who has been given a tremendous opportunity to share my experiences while I’m on my Health & Wellness Immersion Program. I am voluntarily providing this information so that others may benefit from my experiences. The thoughts shared here are my own and do not necessarily represent those of Whole Foods Market, their employees or their affiliates. Thank you for reading!
10.18.2009
12:04 p.m. On the Plane
Parting from Eric and Jake at the airport was tough. Way tougher than I imagined. [Yes, those were tears in my eyes.] Our ride there was pretty quiet although rushed; I am always rushed. Eric and Jake were wolfing down cold waffles that I had made this morning. I had decided to use applesauce instead of the vegetable oil that the recipe on the package of mix called for. Why not start off on the right foot with the healthy eating thing, huh?. Wonder what will I eat for breakfast next Sunday? What will I feed Eric and Jake?
Actually, I couldn’t get my mind off of food all week. Well, that’s not all that unusual, my thoughts typically revolve around “what’s for my next meal?” quickly followed by “when is my next meal?” But this week, thinking of food had far more poignancy. I had started reading Dr. Fuhrman’s Eat For Health books so thoughts of food were naturally front-of-mind. What was more pronounced was the emotional nagging at my heart when I thought about French fries or a bowl of ice cream or delicious brie en croute! There is a physical ache when I consider that I may never eat those things again. Dr. Fuhrman wrote about the emotional connection that people have with food and I’ve always known this, but being faced with my imminent experience, I am clearly able to see how dependent I am on food for comfort, release and entertainment. Going into this I am facing fear of loss and perhaps more importantly fear of failure. I can’t imagine my life as Dr. Fuhrman describes, but I am going to give it my best shot.
2:45 p.m.
Deplaned
I ran into some other WFM folks at the shuttle bus stop. It’s good to know I’m not alone. On the way to the hotel we all swore that we could smell something fried. Jan from Central said, “I think it’s fried chicken.” It smelled more like donuts to me. I could go for either. I’m starving.
-Angel
