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Eating Well, Recipes, Seasonal


July 27, 2016



2 cups flour
1/3 cup sugar
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 cup cold unsalted butter
1 egg
1/2 cup heavy cream
1 teaspoon vanilla
1 heaping cup fresh summer blueberries


Preheat oven to 400 degrees. Pulse flour, sugar, baking powder, salt and cinnamon with cut up cold butter in food processor. Well egg, cream and vanilla and mix gently with several additional pulses. Fold in fresh blueberries. I use my hands to press berries into dough. Turn dough onto floured surface and with floured hands form an even rectangle Cut scones into desired triangles and place on baking sheet. Brush tops with additional heavy cream. Bake for 12 to 15 minutes or desired doneness. Broil for one minute at end of baking to make tops golden brown. Enjoy!

Recipes, Seasonal


December 1, 2015

Cooler temperatures call for warm slow cooked meals and dinners that will satisfy a crowd.  Whether entertaining during the holidays or hanging out for a relaxing Sunday with the family, this brisket is sure to be a hit for those who love their beef. If possible, make sure your cut is grass fed and purchased from a local organic farmer to ensure the highest quality.   Just four ounces of beef contains 28 grams of protein and is full of essential B vitamins, including the elusive B12, Iron, and an ample supply of the minerals Phosphorus and Zinc.  One to two servings of lean beef per week is all part of a healthy eating lifestyle plan.

Stay warm and enjoy!



6 garlic cloves
2 tablespoons brown sugar
2 tablespoons dijon mustard
2 tablespoons olive oil
1 tablespoon freshly ground black pepper
1 tablespoon ground cumin
1 tablespoon paprika
1 teaspoon cayenne
3 tablespoons fine sea salt
1 6-8 pound untrimmed flat front brisket
2 large onions sliced
1 12-oz can lager beer

Finely chop garlic in food processor, then add the next 8 ingredients. Pulse until smooth. Rub over entire brisket and wrap meat in plastic. Refrigerate for at least 24 hours.
Preheat oven to 325. Bring meat to room temperature for at least one hour before cooking. In large roasting pan, scatter onions and set brisket on top, fat side up, then cover with beer.  Cover with either foil or the lid to your roasting pan and cook for 6 hours. Remove from oven and heat broiler. Broil brisket, uncovered, until top is browned and crisp, 5-10 minutes.
Let brisket cool slightly then shred meat. Remove onions with a slotted spoon and mix into brisket. Taste and moisten with some of the cooking liquid. Serve with a hearty slaw and buttermilk biscuits.


Recipes, Seasonal

Strawberry Tarts with Pecan Crust

June 3, 2015

June is Strawberry month in the state of Maryland and these delicious tarts are an excellent low sugar desert to celebrate the onset of summer.  

Needed: a 12 cup muffin pan

coconut oil spray for muffin pan

2 cups unsalted toasted pecans

5 tablespoons agave syrup total

2 tablespoons whole wheat flour

2 tablespoons coconut oil

1 teaspoon ground ginger

1/2 teaspoon salt

1 pound fresh strawberries hulled, thinly sliced

1 teaspoon lemon juice

1 vanilla bean split lengthwise

(optional: fresh whip cream sweetened with agave)

Lightly spray muffin pan with coconut oil.

Pulse nuts in food processor until coarsely ground.  Add 3 tablespoons of agave syrup, flour, ginger, salt, and 2 tablespoons of coconut oil.  Process until course dough forms.  Gather dough into a ball.  Press 1 heaping tablespoon dough into bottom and up the sides of each muffin cup.  Chill for one hour.

Preheat oven to 350*  Bake crust for 8-10 minutes until golden around the edges.  Let cool completely in pan on stove top or wire rack before removing.

Mix strawberries, lemon juice, and 2 tablespoons agave along with seeds from vanilla bean together just until incorporated.  The riper the strawberries the better!  Fill shells and serve immediately.  Can top with fresh whip cream if desired.







Recipes, Seasonal

Creamy Artichoke Soup

February 9, 2015

With another six weeks of  winter to go, it’s time to get creative with what’s in the pantry. Warm up with this healthy artichoke soup full of vitamins, minerals and vegetables from the all important cold/flu fighting members of the allium family.  This soup is rich in fiber and has natural detoxing agents from the artichokes, which have a mild diuretic effect on the kidneys. It is hearty and delicious  but without the heaviness of cream.  Enjoy!

4 servings (double recipe if cooking for more than two people)

2 tablespoons olive oil

2 leeks, white part only, cleaned and sliced

1 clove garlic, chopped

1 potato, peeled and chopped

1 can artichoke hearts packed in water, drained (good quality: trader joe’s, whole foods)

3 cups reduced sodium chicken chicken stock

additional  sea salt in necessary and fresh black pepper to taste

room temperature mascarpone cheese (a soft Italian cream cheese found in most grocery stores)

Heat oil in heavy, large, non-stick pot on medium heat.  Add leaks and garlic and cook for two minutes.  And potatoes and cook for an additional five minutes, stirring often. Add artichokes, stock, salt and pepper (if desired) and cook until vegetables are tender, approximately 20 minutes.  Puree with hand held blender then add 2 tablespoons of soft mascarpone cheese.  Blend again.  If desired top with fresh thyme or lavender.  Serve with a dollop of additional softened cheese and warm crusty bread.


Eating Well, Seasonal

Detoxing with Abundant Winter Superfoods

January 12, 2015

Now that January is here and the holidays are over many of you are feeling the need to get back on track and recover from the season that sometimes leads to overindulging.  Just like “diets” I am also not a fan of “resolutions”-they just  set you up for failure with the “all or nothing” approach. Instead you should start by turning your  health choices into daily habits,  just like brushing your teeth before going to bed. But whatever it is you are struggling with, like not getting to the gym, eating too many snacks,  or drinking too much alcohol ,  it’s time to change the habits leading to your derailment.   A good way to start the New Year and establish better habits  would be a  detox eating plan that is rich in nutrients.

I believe firmly that detoxification is critical for optimal health.  When asked how I feel about cleansing my response is that cleansing should be a choice based on an individual’s biochemical needs.  Most people do not do well on straight liquid diets, even if they are for a short amount  of time. And because it can be dangerous if done improperly, these regimes should only be done under the guidance of a qualified health-care provider.  I much prefer to recommend that you ramp-up your diet with nutrient dense foods while at the same time eliminating or reducing wheat, sugar, and dairy for a stretch of time to naturally cleanse your body and aid your detoxifying organs. The gallbladder and liver are two of these organs responsible for breaking down and removing toxins, and there are many super foods that aid them in cleansing the body.

Below are my top detoxifying foods. ( There are many more that are not listed.)

Beets:  Full of vitamins B3, B6, C and beta-carotene.  Also a valuable source of iron, magnesium, zinc,  and calcium.  The high amount of fiber improves digestion and helps eliminate bodily waste.

Broccoli and Broccoli Sprouts:  Broccoli contains valuable phytonutrients that are released when chopped, chewed, cooked or fermented.  These substances all have a specific effect of detoxification.  Broccoli sprouts can be 20 times as powerful as regular broccoli.  Both are easy and delicious additions to your daily salad.

Flaxseed:  Ground flaxseed provides an excellent  source of fiber that helps to bind and flush toxins from the intestinal tract.  They are also a great source of health promoting omega 3 oils.  Add1-2 tablespoons  to your morning smoothie or mix with lemon and water to start your day.

Lemons:  This super fruit stimulates the release of enzymes and helps convert toxins into a water-soluble form that can easily be excreted from the body.  It’s a no brainer to add lemon to your water.  Start first thing in the morning to combat any acidic foods you may consume.

Garlic and Onions:  Antiviral, antiseptic, and antibiotic.  Need I say more?  No detox plan should be without.

Turmeric:  Curcumin is the active ingredient in turmeric, which is why it is yellow.  It has long been used to treat liver and digestive disorders.  This is a super antioxidant that should not be forgotten when trying to detox.

Apples:  Apples are great source of soluble fiber pectin, which can help detox metals and food additives from your body.  It is always prudent to eat organic apples as they rank among the top 12 foods that contain the most pesticides.

Cabbage: High in vitamin C, vitamin K, B6, manganese, potassium and iron, along with loads of fiber.  Cabbage also looses very little of its nutrients when cooked or fermented.  Delicious in salad or soups- should be a staple all winter long.


Eating Well, Seasonal, Shopping & Markets

Fall Superfoods to build your Immune System

November 6, 2014

                                                   Fall’s produce fortifies the body, it’s full of nourishing vitamins and bursting with nutrients

Now is the time to really get nutrient dense super foods packed into your daily diet to build up your defenses against the impending cold and flu season. When shopping the last of the fall farmer’s markets be sure to incorporate these foods with your purchases.

Dark Leafy Greens and Kale  It seems everywhere you turn a shout-out goes out to dark leafy greens and for good reason. These include kale, spinach, collards, mustard Greens, and many others.  These nutritional super foods are packed with vitamin A (1 cup = 600 percent of daily requirement), Vitamin K,  and vitamin C.  Make a large fresh salad every day one of your fall goals!

Pomegranate  Pomegranates are a great source of antioxidants such as cancer fighting polyphenols.  They are also an excellent source of  vitamin C and potassium.  Use them to add a sweet flavor to salads or throw them into your smoothies for added color and a shot of vitamin C.  The challenge of getting the seeds out of the pomegranate has been discussed many ways,  I usually cut it in half and “beat”the back of the fruit with a wooden spoon.  It seems to do the trick!

Brussels Sprouts and Cauliflower  Brussels Sprouts  and Cauliflower offer two and a half times the daily requirement of vitamin  K  in one cup, along with well over your daily requirement of vitamin C.  They also contain folate, B6,  and a high dose of  fiber.  They both store well in the refrigerator for long periods of time and can be roasted together on a high temperature with heart healthy olive oil ,  sea salt and pepper.  For an added immunity boost roast along with  a large fresh chopped onion.

Pumpkin and Squash  High in B vitamins that protect your heart, pumpkins and squash also are loaded with potassium for bone support and beta carotene (the orange color) which is good for cancer prevention.  Start with a hearty pumpkin soup, the recipe is posted and easy to manage.

Onions and Leeks  Part of the allium family these are two immunity boosters I am never without.  I mange to get cooked onions into recipes at least five nights of the week and I credit this super food to warding off sickness, and aiding my bodies immunity with powerful antioxidants and Vitamin C.



The Importance of Vitamin D

October 29, 2014

With the fall comes early sunsets, cooler temperatures and less outdoor activity time. Our skin no longer gets the exposure it was receiving during long hot summer days where all it took was 20 minutes a day to get a good does of the essential vitamin D to be absorbed into our bodies. It’s now time to supplement with a capsule vitamin D to ensure you are doing everything in your power to maintain a safe vitamin D range in your blood stream.

Vitamin D is a superstar as far as vitamins go. It has an impact on preventing depression, osteoporosis, breast cancer, psoriasis, asthma, prostate cancer, ms, cardiovascular disease, celiac disease, as well as many others. To compound the problem of seasonal deficiency it is only found in a few foods we eat and most of us can not get enough through diet and sun exposure for about 9 of the 12 months in the Maryland climate area.

A simple blood test can tell you your ng/ml range and you should shoot for a number close to or higher than 50 for optimal health. To find your level ask your doctor for a test or order a home kit you can do yourself. I recommend taking a Thorne vegetarian capsule of D­2000 daily or D­5000 at least three times a week from now until next June.

Vitamin D is fat soluble and stays in the blood stream which is why you can load up every other day. This is a broad recommendation and varies depending on how deficient you are and your body weight.

You can purchase these vitamins at Adolph and Kalkstein Chiropractic where only the highest quality of supplements are sold.

Eating Well, Seasonal

Healthy Lifestyle Habits for Success

October 28, 2014

“Success leaves Clues” —Tony Robinson

1. Make Health your Lifestyle
It’s not about short term success, trying to look good for an event or milestone. Fit, healthy people make it a permanent lifestyle and prioritize it over the long haul.

2. Make it Fun
Finding an activity that you enjoy will ensure a greater chance of success. Monotony, either planned or self imposed, derails a lot of people. Look for new activities, such as cooking classes, trying a new sport, or exercising with a friend. Set a goal each season to try something new.

3. Embrace Moderation
Allowing yourself moderation in foods such as alcohol, dairy, and simple sugar, while emphasizing a diet rich in fruits, vegetables, legumes, healthy meats, fish, and whole grains maintains a healthy lifestyle while not punishing yourself for enjoying small portions of certain foods.

4. Make it Competitive
Find your inner athlete, compete against yourself, have a plan and follow that plan. Keeping a journal or records can also help you to improve.

5. No More Wagon
No more giving yourself permission to go on a food or alcohol bender. Healthy people maintain 7 days a week, 52 weeks a year, with embracing these lifestyle and moderation habits. Remember, enjoy the brownie, hopefully homemade, and move on. Moderation is key, don’t let the wheels come off the track!
This also goes for work outs. Taking a day off once or twice a week is good for recovery, just don’t get derailed. Try changing your activity with the seasons.

6. Defer to the Experts and Be Open to Being Coached
Just like you would hire an accountant to do your taxes, a lifestyle coach has knowledge and expertise on the keys to success.

7. Keep it Uncomplicated and Straightforward
Don’t attempt workout programs that are too advanced or too boring. You end up hopping from one workout to the next, which can lead to burnout or apathy. Find that activity that you enjoy; walking, dance classes, swimming, just keep moving.

8. Change in Diet is What Leads to Fat Loss
The goal of a good exercise program is to enhance fitness and performance, and does not always lead to fat loss.  A healthy lifestyle must incorporate both a holistic whole foods diet and an active lifestyle.  Food and fitness work hand in hand.