A bouquet of Basil arrived in my CSA and I was floored to get the rare and beautiful purple variety. I can't get enough of this plant: not only does its unique aroma and flavor enhance all pasta dishes, but the health benefits are tremendous. A super anti-bacterial herb, Basil provides protection at the cellular level, protecting cell structure and chromosomes from radiation and oxygen-based damage. It also contains a bunch of cool "volatile" oils that qualify the plant as an anti-inflammatory food, protect against unwanted bacterial growth, and is a great source of Vitamin A and beta-carotene (a powerful anti-oxidant which prevents free-radicals from oxidizing cholesterol in your blood stream), Vitamin C, Iron and Calcium. Now that's quite a mighty plant looking out for you!

If you can't tell, we eat a lot of (Quinoa) Spaghetti in our household, mainly because it's simple (and quick and healthy and always delicious and exciting every time). The Basil bouquet inspired me for this version and bam, along came this very simple, homemade pasta sauce:

Tomato-Basil sauce with Summer Squash and Fennel
4 Organic Tomatoes, chopped
3/4 cup Basil leaves (green OR purple-- if you're ever so lucky)
2 Yellow Summer Squash, sliced
2 small Fennel stalks, chopped (use leaves as well)
1 small Shallot, chopped
1 big Garlic clove, minced
1 tsp. Sea Salt
2 tsp. Oregano
1 8oz. package of Quinoa Spaghetti, cooked and drained
2 Tbsp Oil (Olive or Grapeseed)

In a skillet, cook Garlic and Shallot in Oil for 3 minutes, till the smell just gets you. Add in chopped Tomatoes, stir and let cook over low heat for 10-12 minutes, till tomatoes are soft and can be crushed with your wooden stirring spoon. Add in Squash and Fennel, stir and cook for another 5-7 minutes. Lastly throw in Basil, salt, Oregano and generous Black Pepper. Let sit over low heat for another 10 minutes. Throw in cooked noodles to skillet of sauce, stir and serve.. Enjoy!

I am a very busy person. I'm resurfacing after a long hiatus (a whole 22 days!) during which time I've been a busy working bee and taking an awesome Summer vacay on the eastern shore with wonderful humans. A FAQ about me is that I manage two (yes, two) very exciting careers that I loooooove and am so blessed and fulfilled by. I work full time in Interior Design and manage my Wellness business on the side- which entails hanging out with a bunch of cool clients who inspire me daily. A lucky duck I am, but pretty dang busy. But I stay grounded and happy because I am what I eat; and what I eat is simple good food, like, 85% of the time. See? As a Health and Nutrition Coach, I'm not perfect either, but that's not what I'm aiming for. 

I'm all about the quick, simple and delish. Because if it's not so, who the heck has the time?

Look at these bad boys that showed up in my CSA this week. I talk about my CSA a lot, because it's the best thing on earth and the delivery of such bounty every week never gets old; in fact it cheers me up big time. 
In addition to being super interestingly freaky cool looking, these delicate, soft, fleshy-on-the-inside summer squashes are super good for you. THE go-to, primary beta-carotene food (yes, THE one for BC, not carrots) they're looooaded with a ton of dietary fiber (great for diabetics and blood sugar regulation), a bunch of B Vitamins and anti-oxidants (move over, Citrus!)- but they're mostly present in the skin, so leave them on.

I came home after a long day of being a busy bee and knew I had little to offer in the kitchen (as in creativity, willingness, time); alas, the freaky cool squash appealed to me so I took to them, right over to the oven for some easy breezy roasting. Try this as a side; you can roast the squash alone or mix with others like Broccoli, which is what I did to get this duper satisfying meal.

Roasted Summer Squash and Broccoli
3-4 Squash, sliced 2-3"
1 cup Broccoli heads (do away with stems), halved
1 big clove Garlic, minced
2-3 Tbsp Extra Virgin Olive Oil
1 teaspoon Paprika
1 teaspoon Turmeric (optional)
Sprinkles of Black Pepper

Layer veggies on baking sheet and massage with oil till evenly coated; sprinkle over spices. Bake at 350 degrees for 15-20 minutes until slight browning occurs. Let cool, sprinkle over black pepper and squeeze over a small wedge of lemon. Serve with some leftover grains (I used cooked Quinoa) and a side of other yummy veggies (I used String beans). And boom. Easy, quick and yum! The family was indeed happy.

I am here for all you other very busy bees who at times feel hopeless in the kitchen; trust me-- it's simpler than you think! Embrace veggies of all colors of the rainbow- even ones you've never heard of or seen before; chop them up and throw them into the oven with garlic. You CANNOT go wrong.

Bzzz!

If you haven't already done so, you must look into subscribing to a CSA to get fresh, local and in-season produce delivered right to your door. CSA stands for Community Supported Agricultural program for which a subscription would grant access to yummy veggies and fruit- thereby encouraging the support of local farms. Only eating what's local and available really connects you to the seasons and to the land that you inhabit. I love my CSA from Farm Fresh to You. If you're in the SF Bay Area or LA, get $5 off your first order by mentioning this coupon code: Susan Whang #204192. Their flexible subscription and exciting varieties of goods inspire me on a weekly basis. 

Take for instance, this assortment of sweet little peppers. Tired of chopping them up into a kitchen sink stir fry, they got stuffed with the grains and legumes I typically would've used to mix everything up in, then slathered with a tasty, filling and nutritious hummus. Another super easy (yet exciting) dinner made in 20 minutes.

Sweet Peppers Stuffed with Brown Rice and Green Lentils
1 Sweet Pepper, halved and de-seeded
1/2-3/4 cup cooked Brown Rice and Lentils 
Dollops of Olive Hummus
Stuff cooked grains (recipe below) into halved Peppers and lay on baking sheet at 350 degrees for 20 minutes. Serve with Hummus (also below) and a side salad!

Cooked/Mixed Grains
1/2 cup Organic Brown Rice
1/2 cup Organic Green Lentils
2 cups Water
After fully cooked:
3/4 cup chopped curly Parsley
1 tsp. Cumin
1 tsp. Turmeric
Soak mixed grains in water for 1 hour min. Rinse, drain and cook grains with 1 3/4 cup water for 20ish minutes. Turn off heat/unplug cooker and add in Parsley and spices, mixing until well integrated. Stuff into Peppers or enjoy as a side!

Olive Hummus
1 can Organic Garbanzo Beans (no salt added), drained and rinsed
5 Tbsp. Extra Virgin Olive Oil
1 tsp. Paprika
1 tsp. Cumin
1/2-1 tsp. Turmeric
6-8 pitted Green Olives (sodium/preservative-free)
1 Tbsp. Olive juice
In a food processor, blend all ingredients together until smooth and creamy, adding drops of water and/or more olive juice to thin out. Serve over stuffed peppers, with mixed greens as a dressing and as a dip for in-season cucumbers and carrots!

The best thing about my job as a Health Coach is that I help people change their food and eat more responsibly by way of respecting their bodies and our earth. The best thing about my other job as an Interior Designer is to promote using sustainable materials in order to build beautiful spaces conducive to wellness and happiness. Here's my list of Top 5 products that I'd recommend for your home which are earth-friendly, cost efficient and ultimately better for our health and well-being.

Bamboo Flooring

No- not panda food, bamboo is a super durable, tough, high-quality and commercial-grade material suitable for residential spaces as they have low formaldehyde emissions; is perfect for allergy-sufferers as they don't promote dust or harbor dust mites; easy to clean; an inexpensive alternative to hardwood, costing 25-50% less; looks great!

ZERO Voc Paint

A LOT of building materials, carpets, paints, floors, solvents, composites, upholstery and personal care products off-gas or emit Volatile Organic Compounds- carbon based chemicals that evaporate at room temp, which can harm our health a great deal. Yolo Colorhouse paint comes in a ridiculous range of colors and are tried and true: no carcinogens, toxins, mutagens, hazardous air pollutants, formaldehyde, ozone depleting compounds, VOCs or funky odors. Check out this nifty color selection tool on their site!

100% Organic Cotton Sheets

Gentle on our skin and the earth, organic cotton is hypoallergenic, soft and safe. Did you know it takes about 1 lb of chemical pesticides and synthetic fertilizers to grow the cotton needed to create ONE bath towel? Planted on only 3 percent of arable land, traditional cotton crops account for 25% of the total pesticides and herbicides used annually - about 350 million pounds per year. Ouch. Turning cotton into fabric without the use of chemicals allows the cotton fibers to retain strength, softness and durability. Get bedded with the best!

Cradle-to-cradle Textiles

Really nice, green fabrics and rugs have come a long way using the cradle 2 cradle method- a new approach to industrial design that promotes the regeneration/reincarnation of a material to give birth to a new form/function post its life cycle as opposed to the conventional method of cradle to grave design- which sees the product at the end of its life in landfill. C2C textiles come from renewable sources, is recyclable and safe for human health and the earth. Some of my favorite green textiles: Sina Pearson, Luna, Brentano, Twill, and Mod Green Pod, just to name a few- all which are only available to the trade so hire me as your Interior Designer and I'll grant you access to beautiful, earth-friendly textiles.

Bio-glass Countertops 

Most recycled glass products remind me of the unwanted jelly nougat candy from childhood found at the bottom of my trick or treat vessel. But I love the icy smooth look of bio glass- made from crushed, recycled bottles and such using a process of heat and pressure with NO chemicals, dyes, resins or epoxies. Would look smashing in a contemporary bathroom and as kitchen counters!

Change your food AND change your home for a healthier, happier you. A great way to support change is by the consumer choices you make.

Happy Green Living!
xoS

Have you seen the deal?! 
I'm delighted to share that the Prana Wellness Gentle and Natural Detox is featured on Green Box Top- a deal website that works with green biz's to offer sweet bargains. This Detox is usually offered through Yoga Garden SF (where I teach Yoga 2x/wk) for $125-$145 and takes place in a group setting twice a year (Spring and Fall); but now through Green Box Top, you can purchase it today and start the program whenever you want- from the prime of summer to the end of the year. You WILL NOT be in a group setting, but that's okay- because you still got me! I'll send you all the materials via email, hold your hand through it all and make it memorable, fun and totally easy.

At long last--- here are some FAQ's about the Gentle and Natural 21-Day Detox, a compilation of some of the most common (and great) questions that are always asked! Check out this info to see how this one is set apart from the other 'cleanses' out there:

*Does your cleanse require supplements, packets of pills, strange elixirs, gritty juice or starving?
NO! None of the above. This is a food cleanse. You will be detoxing your body by way of delicious, whole, real, local, seasonal and nutrient-rich food- and lots of it! You are what you eat: the food you ingest literally becomes your cells, tissues, skin, body, energy, breath, etc. So imagine: you're popping pills packed in lab in god-knows-where by god-knows-whom VS. eating abundant amounts of food that is colorful, fresh, just-plucked-from-the-earth, locally grown, full of naturally occurring minerals and vitamins, and made from sun, water and TLC. Which would feed you better? Better yet, which seems more nourishing? Yep you're right. That's why I love my job.

*I tried the Lemonade Master cleanse and hated it. I lost weight but gained it all back- and it wasn't a fun process on top of that. Is your cleanse similar?
NO! Not all all. There is no such non-sense on the Gentle and Natural cleanse! It's all in the name: gentle and natural. Downing spicy acidic liquids all day every day is not sustainable, nourishing or natural! On this cleanse, you'll be eating FOOD. It's a food cleanse, so you'll be shopping for and cooking your own food and nourishing your body (and mind) with nutrient-dense food.

*Why is it 21-Days?
It takes at least 21 days for the body to start adjusting to healthier, simpler foods and to start seeing changes. Cleaning out takes a bit--- you can't expect to undo months- if not years of 'damage' and polluting your body with taxing substances- overnight!

*I'm super busy and don't think I can cook all the meals and am scared I'll fall off the wagon and feel really bad about myself. Is it for me?
Busy schmizzy. I've seen full-time working/baby juggling/head of households-type people do the best they can and get amazing results. All things that are good for you take time, effort and focus. The good news is the recipes are super simple, flexible, fun and delicious that you AND your family (and friends and neighbors and coworkers) will love. In fact, you'll discover how to create a way to make it easy for yourself with my handy tips.

*What will I be eating?
Oh you know- normal, yummy stuff like hummus, pasta, sandwiches, guacamole, nut butter, sweet potatoes, smoothies, salads, fruit, bean dips, wraps, popcorn, corn, noodles, soups, stews, oatmeal- just to name a few. Nothing out of the ordinary, but extraordinarily tasty.

*I'm diabetic and my wife is pregnant. Can we partake?
As this cleanse is gentle and natural, it is appropriate for most people- as it emphasizes eating whole foods and moving away from processed, packaged goods- making it perfectly great for diabetics and others with cardiovascular ailments. As for your wife, I would have her consult her doctor first, as I am NOT a Dr. nor have ever been pregnant to know what my body needs/wants/desires/has to have at any given moment. 

The point is- changing your food is super important, empowering and fun- because once you change what you eat, everything else starts to change. Like your mind, body, skin, nails, breath, eyes and energy. Simple lifestyle changes such as incorporating more whole foods have the power to alter hundreds of genes in only a few months- literally turning off disease-causing cells and other illnesses, as well as increase enzymes that control how long we live.

What's the deal with Dill? It just so happens to be one of my fav herbs... It always adds so much tang, flavor and pep to a dish. I love it in bean salads and in this case a grain salad--- a go-to when I'm rushed and want to throw my CSA veggies together. Super hearty, super tasty, never boring, never disappointing.

The other dilly with Dill is that it's great for digestion, combats insomnia as it calms, soothes and pacifies, cures upset stomachs, dysentery, menstrual disorders and even hiccups! It even contains B vitamins and antioxidants, thus protecting against free radicals (ultimately cancer) and ensures strong bones- thereby promoting dental health as it is full of calcium. Who knew?

Try this savory and satisfying dinner and go overboard with this fragrant herb:

Potato Dill Grain Bowl 
2 small or 1 medium potato, chopped
1/2 cup Broccoli halved
Mixed greens of choice- try Kale, Collards, Spinach
3 tablespoons Sesame Oil
2 teaspoons Curry Powder
1/2-1 teaspoon Cayenne (depending on preference for spicy!)
2 tablespoons Fresh Dill or 1 tablespoon Dried Dill
Juice of 1/2 Lemon
1/4 cup grains of choice- brown rice, quinoa, millet- or a mix of everything (optional)
Sea salt to taste

In a skillet, take potatoes in oil and cook for 10 minutes until golden-browning occurs. Add in broccoli and mixed greens and cook together over low heat. Throw in curry powder and cayenne, let simmer. In a bowl, make dressing with Oil, Lemon and Dill, mixing until well stirred. If using grains, throw them into skillet.Turn off heat, and pour dressing over, mixing until well integrated.

Dill is also wonderful for Cucumber-Yogurt sauce-making--- perfect for Homemade Falafels and Dosas.
An appetizing way to ensure great health? What a good dill!
xoS

Totally into noodling, I'm always on the hunt for a way around bloat-and-sleep-inducing pasta that's actually really good for you and never dull on flavor. I finally got around to getting some fun new toys for the kitchen to include a Spiralizer, which is now easily my favorite tool of all time, because this is what it does:

See how pretty? You can yield 'noodles' from zucchinis and top with a hearty home-made chunky tomato sauce loaded with peppers and other veggies for a delicious and satisfying dinner. I know. 
Pretty it is, but is it good? 
YES!

Chunky Homemade Tomato Sauce 
4-6 Big Organic Tomatoes, chopped (Heirlooms are even better)
2 tablespoons Grapeseed or Olive Oil
1 Shallot, diced
2 cloves Garlic, minced
1 Green Pepper, chopped
1/2 Fennel, chopped
1/2 Leek, chopped
1 cup Organic Spinach
1 tablespoon Oregano
1/2 tablespoon Black Pepper
Sea Salt to taste
Sprinkles of Cayenne for kick (optional)
2 tablespoons Organic Tomato Paste (optional, for thickness; if using please watch out for HFCS!)

In a skillet, heat oil and throw in garlic and shallot/onion. Add peppers, fennel and leek and saute for 5 minutes. Throw in chopped, juciy tomatoes and stir. If using paste, add it in now. Cover and let cook over low heat for 10-12 minutes. Add spinach, oregano, black pepper and salt, stir and let thicken into a chunky sauce. Top over spiralized noodles and enjjjoooyy! Being creative with food has never been funner...
xoS

Love spaghetti? Hate the bloat? 
Enter: Gluten-Free Quinoa Spaghetti Noodles! It's just like the pasta you've been eating all your life, only, it's loaded with nutrients, tissue-repairing amino acids, protein and minerals; not to mention you'll never be sluggish again post pasta-meal. Your body will actually thank you.

A magical grain hailing from South America, Quinoa (pronounced KEEN-wa) has been considered the 'gold of the Incas' due to its nature of increasing stamina in their warriors. Quinoa is a complete protein, as it is packed with all 9 essential amino acids including lysine- which promotes tissue growth and cell repair. This gluten-free grain is especially great for diabetics and those who suffer from hypertension, migranes and athersclerosis as it contains minerals that relax the blood vessels such as manganese, magnesium, iron, phosphorus, copper and riboflavin, aka Vitamin B12- which is necessary for proper energy production within cells. Also abundant are the protective phytonutrient called plant lignans, which protect against hormone-dependant cancer and cardiovascular disease. I'm telling you- your body will thank you.

Chop up favorite veggies of choice- or in my case- whatever you have in your fridge to saute and use with noodles. I used yellow peppers, carrots, radishes, spinach and broccoli- which turned out to be a perfect combo. Over low heat, saute veggies in 1-2 tablespoons of Sesame Oil until veggies relax. Sprinkle over 1/2 teaspoon each of Paprika, Cayenne Pepper, Sea Salt and Black Pepper. Once noodles are done cooking, drain, rinse and add into skillet of veggies and mix well. Optionally, add in a splash of Gluten-Free Tamari Sauce for extra flavor. Ps- the radishes really rock in this one...

Another easy-breezy, nutritious and delish dinner. Perfect for large-batch making for next-day lunch, btdubs.
Enjoy!

While on the subject of easy, filling and nutritious breakfast treats, add this one to the list: Zucchini Bread! I'm all about easy, nutritious and delicious. These now top my fav's...

Zucchini Bread or Chocolate Zucchini Bread (if you so desire):
1 cup Zucchini, shredded
1.5 cups Bob's Gluten-Free All Purpose Flour 
1/2 cup Coconut Oil, melted
1/2 cup Evaporate Cane Juice, Pure Maple Syrup or Raw Honey
3/4 cup Walnuts and/or Sunflower Seeds
4 tablespoons Applesauce
1/2 teaspoon Vanilla
1/2 teaspoon Baking Soda or Powder
1 teaspoon Cinnamon 
1 teaspoon Sea Salt
1 teaspoon Nutmeg (optional)
1 tablespoon Raw Cacao Powder (if you desire Chocolatey)

Preheat oven to 350 degrees. In a bowl, mix together Oil, Applesauce, Vanilla, Sugar/Honey/Maple and Zucchini. In a separate bowl, mix Flour, Nuts, Cinnamon, Baking Soda/Powder and Salt (and Cacao if using). Slowly mix in dry ingredients to bowl of wet ingredients and stir until batter forms. Pour mixture into square pan, loaf pan or muffin pan greased with Coconut Oil. Bake for 25-30 minutes until the sweet aroma permeates. Let cool first- then enjoy!
Breakfast is so in these days...