It's in everything: meat, bread, snacks, beverages, breakfasts, lunches, dinners, desserts, etc. Clever marketers and evil industry folk have coined a hundred different names for sugar, making it harder to avoid. We're addicted and abuse it- meanwhile it's killing us softly. Read about this deadly white stuff and everything you intuited about the substance but didn't want to believe, or maybe you believed it but didn't feel it applied to you. It's sometimes tempting to feel exempt from warnings about taxing substances and 'foods'- especially if one consumes such in moderation. But we all have been warned...

Detoxing isn't just about stripping away stuff that no longer serve you- nor is it about just eating raw broccoli or leaves of lettuce. Rather, it's about filling up on a ton of delicious and nutriient-dense food. 

The photo above was taken by a MALE Spring Detox participant! Yes, you men. You too can take charge of your health without compromising good food. Gautham calls this the "Kitchen Sink" Quinoa Dish. He sauteed garlic, shallots, and a bunch of veggies he received from his CSA like broccoli, mushrooms, spinach, chard, asparagus and celery with some oil, threw in some energy-packed quinoa- and bam: a beautiful and delish medley full of good stuff he can subsist on.

Try your own saute tonight, using fresh and seasonal produce. Only eating what's available keeps you in sync with nature.. Here's a list of good Spring bounty available now (in California):

*Apples
*Asparagus
*Avocados
*Beets
*Broccoli
*Cabbage
*Carrots
*Cauliflower
*Celery
*Cherries
*Fennel
*Grapefruit
*Lettuce
*Mushrooms
*Onions
*Oranges
*Peas
*Pistachios
*Potatoes
*Spinach
*Strawberries

Get some Spring in your step!
xoS

It's Asparagus season aplenty--- they're a major key player on bbq grills, restaurant menus and stir frys at my house lately... While I'm on the subject of Detoxing, Asparagus is a great Detox veggie due to its high levels of potassium (known to reduce belly fat) and fiber (which cleans out the digestive system).This perennial also has wonderful anti-aging properties, and due to its levels of folate, Asparagus reduces inflammation and pain, prevents osteoporosis, cancer, heart disease and birth defects. Not to mention, its also an aphrodisiac!

Here's a refreshing, cool Spring-night soup to dine on:
Asparagus Cream Soup
1 big bunch Asparagus (about 10-12 stalks) cut in half
2 small Organic Potatoes
Juice of 1/2 Lemon
1/3 cup Coconut Milk
2 tablespoons Olive Oil
2 teaspoons Thyme
2 teaspoons Black Pepper
1/2 inch Ginger
1-2 cloves Garlic
1 small Shallot or 1/3 Onion
1 tablespoon Organic Miso (optional-- I like this as a salt sub; also it adds richness and tastiness)

Firstly, boil potatoes, garlic, ginger and onions in water until potatoes get soft- about 8-10 minutes. Add in Thyme and Pepper, and Salt to taste. Throw in Asparagus, cover with lid and cook for 5 minutes. Transfer boiled goods in a food processor, adding in Coconut milk and lemon- and puree until creamy. Add in broth from mixture to thin out and achieve desired consistency. Garnish with parsley. The soup keeps well, so feel free to make more for lunch tomorrow!

xoS

It's Spring- which means there's no better time than now to detox! I am leading a delightful group of new (and a few repeats!) detoxers through the Gentle and Natural 21-Day Detox, which got kicked off this past weekend. Cleaning out the body is healthy, especially because we accumulate more toxins than we know what to do with! Toxins abound- from food, stress, anxiety, career changes, environment and relationships- they're everywhere, so it's important to treat oneself well and eat as much nutrient-dense, cleansing and healing food. Like BEETS!

What a great treat to have had a bundle of these in my CSA delivery this week. I love any sweet root veggie that I can add to a salad or grain dish, like sweet potatoes, squashes, turnips and carrots. Beets are especially sweet, and in fact have the highest sugar content of all vegetables. Nothing better than naturally occurring sugar! When added to meals, this ingredient satisfies your sweet tooth and lessens that urge for indulgent dessert after... Try it!

Rich in so many nutrients, beets prevent cardiovascular diseases, respiratory problems, birth defects, strokes, cancer, capillary fragility, cataracts and liver problems among other things- all due to the phytonutrient called Betalain- which provides anti-inflammatory, antioxidant and detoxifying support. Betalain is the rich red pigment of the miracle root- also evident in rhubarb and stems of swiss chard.

Try this easy side dish!
Beet and Squash your Toxic Load Salad:
2-3 beets (leave skin on; cut stem off)
1/2 butternut squash, spaghetti squash, acorn squash OR 1 whole sweet potato
Mix of greens: try Kale, Spinach, Arugula- or any others of choice
1/2 Lemon
3-4 tablespoons Olive Oil
Black Pepper
1/2 Avocado (optional)
1/2 Blood Orange (optional)

On a baking sheet, lay down beets and squash/potatoes, and bake at 350 degrees for 25-30 minutes, or until soft enough to poke with a fork. Let cool, then peel off skin of all veggies, which should come right off. Chop up beets and squash/potatoes, and layer them on a bed of greens. If using avocados and orange, chop up and layer on. Drizzle over oil and lemon, and finish with black pepper. Enjoy this heart-healthy dish!

One of the highlights of last fall was attending the Hoes-Down Fall Festival at Full Belly Farm in Capay Valley- where my CSA comes from. It was there that I encountered the amazing herbalist Kami McBride, as I heard her give a talk on various common herbs that could really enhance our health and wellness if used as they were meant to. Herbs and spices are a great gift from nature and are a wonderful way to not only heighten the flavor of our food but to supplement our intake of nutrients, as they are abundant with medicinal qualities that help keep us from getting sick. Below are some of the most common herbs that I bet lurk behind your kitchen cupboard. Read on to find out about their amazing healing properties:

Basil.
One of the most popular and well-loved herbs, basil's warming and aromatic qualities calm the nervous system, settles the stomach and digestive issues, clears the mind, and wards off colds, coughs and allergies as it destroys phlegm. Have more of it during the late summer/early fall to prevent wintery sinuses and bronchial congestion. It is great as pesto, or in a cup of tea. It's also so easy to grow. Buy a plant and be sure to pinch off the flower heads, as doing so encourages larger growth (which I haven't been good about doing)! 

Burdock (root).
This photo was taken on an amazing hike in Point Reyes along the Tule Elk Trail. This plant is unlike anything I've come across in nature. Certainly unique, the root of the burdock plant is rich in nutrients and minerals and has multi-healing properties. It is high in calcium, phosphorus, iron, chromium and magnesium, regenerates cells, and resolves skin ailments like eczema, psoriasis, boils, and other inflammatory conditions. Burdock root is also helpful in supporting sluggish digestion. This root is great in teas, soups, and even baths!

Dandelion leaves.
This jagged-edged green weed is a powerhouse of healing and full of nutrients. These leaves love parks and lawns and thrives in moist, dried or disturbed soil. They're bitter in taste- a flavor we need more in our diet, and make such great spring salads. Bitters increase salivation, which is beneficial for nutrient assimilation and the breakdown of food. Dandelions are a tonic to the liver and kidneys, contains high amounts of Vitamins A, C, and E, and stimulates the flow of digestive substances. 

Ginger.
This antibacterial root helps fight colds and flu's, relieves nausea and motion sickness, increases circulation, prevents mucus congestion, soothes sore throats and upset stomachs, lessens menstrual cramps, constipation and inflammation, and stimulates digestion. Best in tea, stir fry's, morning porridge, salads, and even baths! It certainly is one the main ingredients in my flu-be-gone tonic that I whip up for myself (and household) whenever the ickies come along...

Sage.
This wise plant can be found in most Thanksgiving turkey stuffing around the world. It is used in heavy meat feasts because it is an antidote to many digestive problems associated with eating meat, as it helps facilitate easy digestion and the breakdown of bacterial pathogens commonly present in meat. Like many herbs, sage fights colds and coughs, and aids in deep sleep. Its aroma kills airborne bacteria: pick some for your dining table's centerpiece! Perfect in tea and like others- in a bath to keep sickness away...

Cayenne.
One of my favorite spices, Cayenne is well known for its pain-relieving properties, as it contains Capsaicin- found in many topical pain reliever creams. Apply cayenne-infused oils to arthritic joints, sore muscles and any nerve pain (including shingles). This medicinal herb stimulates blood circulation and the delivery of oxygen and nutrients throughout the body, and increases the blood supply to the brain- thereby clearing the head, drowning out congestions, and lessening headaches and mental fog. Cayenne adds a wonderful touch sprinkled into salads, stir-fry's, grain salads, lemon ginger teas, and even in the bath

Try this Gentle Detox Bath Tea (from Kami McBride's book, The Herbal Kitchen)
8 quarts water
1 cup fresh Basil or 1 cup dried Basil leaves
1/2 cup fresh Burdock pieces or 1/2 cup dried Burdock
1/4 cup sliced fresh Ginger
Let the herbs help your body do its job of letting go of what it no longer needs.

My best tip for keeping warm during cold winter nights is to make a vat of chili to last a few days... I used our fancy new Le Creuset that we got for Christmas to whip up my favorite Vegetarian Chili. Check out this recipe: not only is it SUPER easy (because you can basically throw in any veggies and beans you want), but it's full of nutritious goodness.

Susan's Beat the Chills Chili:
1 can Organic Red Kidney Beans
1 can Organic Black Beans
1 can Organic Adzuki Beans (optional, but highly recommended as these little guys are crazy high in nutrition)
2 sweet potatoes, chopped
2 tomatoes, chopped
2 carrots, chopped
1 onion, chopped
1 leek, chopped
1 bell or red pepper, chopped
2 garlic cloves, chopped
2 tablespoons Coconut Oil
1 whole lemon, squeezed
1 teaspoon Cumin
1 teaspoon Turmeric
Salt to taste

In a pot, bring together beans and sweet potatoes. Let sit for 20 minutes or so. Throw in oil, tomatoes, onions, peppers, leeks and all other vegetables, stirring till well mixed. Let simmer on low-medium heat for another 25 minutes. Lastly throw in spices, lemon and salt to taste. Sprinkle over parsley and serve with tortilla chips.

See how easy? Using REAL ingredients, this recipe will be your favorite go-to survival food during the winter. Not only will it satiate and keep you warm, but it'll give you a ton of nutrients as it's two key players (beans and sweet potatoes) do a body good:

Beans (of all sorts) are high in B Vitamins, Protein, Calcium, Magnesium, and have ridiculous amounts of anti-oxidants and soluble fiber (which just means that it helps process fats, lowers cholesterol, and slows the release of carbohydrates into the bloodstream; also fiber is that which makes you feel FULL and further, is a key weight-loss food). Try them all out; there are many to choose from: white, red, adzuki, black, garbanzo, mung, navy, lentils, fava, pinto, lima, soy.

Sweet potatoes are one of my favorite root veggies. They contain high amounts of beta-carotene (great for treating arthritis and diabetes and preventing cancer), anti-inflammatory properties, and are in general excellent immunity boosters due to the levels of Vitamin C, B-complex, iron and phosphorus. They soothe the stomach lining and intestines and are also a key weight-loss food, as the complex starch found in these potatoes are easy to digest and provide a ton of energy. Plus, they're SWEET- so if you add these in your main dish, they'll satisfy your sweet tooth thus eliminating that crazy urge for dessert afterward. Try it!

Make a vat stat!
xoS

This one's for a girl named Summer...

Summer is a health-minded, sweet-natured girl who moved to San Francisco from Florida 6 months ago- who's been on a fast track to getting out of a rut and into a new regimen of wellness. I've had the pleasure of working with her for the past 2 months, and we've been cooking up some delicious dishes together. This past weekend was no exception.
This dish was brought on by a hankering for an old habit of mine that formulated during my crazy years living in New York and all the late-night eating that ensued. Falafels...

Here's a really healthy yet delicious version that Summer and I whipped up- served alongside a roasted beet and sweet potato side dish. It reads like a hummus recipe bc they're quite similar to one another. But be vigilant- and pulse, not puree:

Baked Falafels
1 can sodium free Chick peas, drained
1 slice of gluten-free bread (or whole wheat)
1/2 lemon juice
1 teaspoon Cumin
1 teaspoon Paprika
1 teaspoon Turmeric
1 teaspon Sea Salt
Fresh cilantro or parsley

In a food processor, pulse all ingredients together, until well mixed- not creamy. Take small amounts of mixture into hands and shape them into flat round patties, and place on oiled baking sheet. Bake at 400 degrees for 20 minutes, until golden- then flip and cook for another 10 minutes. Let cool and stuff into Whole Wheat pita along with lettuce and tomatoes.
Enjoy with yogurt-cucumber sauce or miso-tahini dressing... Serve with side salad. Make Falafel night a new thing!
xoS

The feeling of coming home to find a CSA box dropped off outside my door is comparable to receiving my goods from  indulgent online shoe shopping- only a splurge on local veggies and fruits is a truly guilt-free and long-term-happiness-inducing indulgence. What timing! This box included all the right stuff for a perfectly balanced, healthy, delicious, nutritious and colorful Thanksgiving feast that Ben and I are preparing for some special guests. The menu will include all the fixings like potatoes, sweet potatoes, cornbread, cranberry sauce, mushroom gravy- complete with a (sustainably raised, vegetarian fed) stuffed 13 pounder of a bird from a Bay Area farm; incidentally all will be as gluten-free, dairy-free and sugar-free as possible--- not that anyone has to know. Just saying. (Well, except for the dessert- which I'm not in charge of, not to mention, the vino).

I'm so thankful for all that this year has blessed me with, including awesome friends, wonderful family, a cozy home in our new town of San Francisco, my great job(s), the beeeest co-workers, the bestest partner, and our beloved (newly shaven) Cocker Spaniel, Toby.

I'm always floored when I spot veggies in an unusual color at the farmers market. Like purple carrots, yellow tomatoes, black corn- and in this case (orange and) purple cauliflower. What makes them purple? No photoshop here; just natural cross breeding that causes a presence of antioxidants (anthocyanin) found in red cabbage or red wine- which (bonus!) helps prevent blood clots and heart disease. Not to mention, they're pretty... prettier and richer when roasted, which is what became of them in this case.

Roasted Purple Cauliflower (and their cousins, Broccoli)
Chopped or Sliced Cauliflower and Broccoli
Drizzles of Olive Oil (3-4 tablespoons)
1/2 Lemon Squeezed
Sea Salt
Black Pepper
Turmeric (optional)
Almonds (optional)

On a baking sheet, lay down the curds. Drizzle over Oil, Lemon, then Salt and Pepper. Sprinkle on Turmeric. Layer on some almonds (which I didn't here, but totally would've if I had remembered).
Bake for 10-15 minutes till golden. Optional- toss around and bake again for 10 more minutes. They're super yummy a little toasty... Enjoy as a side dish for Thanksgiving, and blow your guests away with this magically colored cruciferous veggie! (Btdubs- Cruciferous is a Botany term/name/classification of a plant family).
xoS

PS- Prana Wellness is reviewed on Yelp!

I just recently led a group of 20 people through a Detox program which included the elimination of a few very important things from their diet. After the first week, they all hated my guts. After the second week, well, they still hated my guts. But after it ended, eeeeeveryone was less stressed, more calm and just felt better. Some shed weight, lots found peace, and most got their groove back and out of their rut. Now that's what I'm talking about. You are what you eat. Mark my words!

Here are just a few shots from our Dinner Party tonight, where we bonded and reveled in creative and delicious home cooked (detox) dishes and newly formed friendships.

The Gentle and Natural 21 Day Detox will be back in the Spring per popular demand! Now, happy countdown to Thanksgiving--- I'm sure looking forward to rolling out some never-dull-always-healthy recipes for the Holidays...
xoS