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Eating with Fit and Flair
February 23, 2014Chef Nancy Waldeck and Dietitian Shayna Komar RD
LD
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Benefits of eating well as a survivor
• Improve alertness and energy• Increase quality of life • Decrease recurrence• Improve lean body mass
• Improve restorative sleep• Pay it forward: educating those around you • Boost your immune system• Helps loose weight if needed
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1 Head Cauliflower (or 2 bags florets)
Picture of Cauliflower
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Pulse the Cauliflower in Two Batches
• Picture of Cauliflower in Food Processor
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You want it to look like this:
• Picture of cauliflower that is “meal”
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2 Large Tomatoes
• Showing Picture of Seeding Tomatoes
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1 Cup Chopped Parsley
• Picture of 1 Cup Chopped Parsley
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¼ Cup Chopped Mint
• Picture of Mint
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2 TB Lemon Zest
• Show Microplane and Lemon Zest Picture
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1 TB Lemon Juice
• Show Juice and Juicer
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¼ Cup EVOO
• Show Extra Virgin Olive Oil
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Sea Salt Freshly Ground Black Pepper
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Picture of Finished Dish
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Recipe #2 White Bean,Sauerkraut and Artichoke Soup
• Picture of Soup
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Olive OilOnions
Smoked PaprikaTurmeric
Salt and Pepper
• Picture of Sauteing Veggies
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3 Garlic Cloves
• Microplane and Garlic Cloves Picture
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12 Cups Veg Stock
• Pictures of Veg, Veg Bag
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Veg Stock
• Picture of Veg Stock
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1 LB Sauerkraut
• Picture of Bag of Sauerkraut
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2 (15 OZ) Cans of White Beans
• Picture of Cannellini Beans
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1 Cup Chopped Frozen Artichoke Hearts
• Picture of Cup of Artichoke Hearts
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• Picture of Pot off Heat
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1 Cup Yogurt
• Picture of Nonfat Greek Yogurt
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• Show Yogurt being stirred in
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Chopped Dill and Toasted Fennel Seeds
for Garnish• Pictures of Dill and Fennel Seeds
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• Picture of Bowl
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Honey Almond Cake
• Picture of Cake
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Almond Meal
• Picture of Bag of Almond Meal and pictue of Almond Meal in Food Processor
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Honey
• Picture of Honey
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• Picture of Finished Cake
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Recipe #3 taste testing as you leave andon our blog: www.livingandeatingwell.com
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How do you add “fit and flair” to your food?
• Get back into the kitchen. • Master the market.• Try new recipes. • Choose organic/local.• Skip the sugar.• Use lots of fresh herbs/spices.• Take time to smell the “basil.” • Listen to your body.
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Nutrition Rules to Live By:* COME BACK TO EARTH.
* Eat BREAKFAST.
* TALK to professionals who are knowledgeable about integrative medicine.
* Eat SMALLER PORTIONS.
* Stay HYDRATED.
* Include a LEAN PROTEIN.
* Choose foods rich in FIBER.
* Food first, then supplements.
* COLOR your plate.
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Thank You! www.livingandeatingwell.com