Nutrition is the foundation of health and well-being. There are so many food styles that can fill our taste buds with a delicious diversity of flavors. Cooking has been one of my favorite gigs throughout my acting/writing career. I have been cooking for about 35 years and have cooked professionally in NYC at a vegan cafe, as a caterer and private chef.
B. Smith and Julia Child have always been my spirit guides. Yes, we can enjoy real food cooked with love at home that fuels our bodies as we strive to reach our fitness goals. Here are my five different, flavorful recipes from different food styles that are delicious, quick, and easy to make.
JUICING
Jeanine’s green machine
- Kale 4 large leaves
- cucumber 1
- Celery 2 stalks
- Green apple 1/2
- Lemon 1
make juice is a cautionary tale. Yes, juicing vegetables can help reduce inflammation and be a meal replacement when protein powder is added. But if you use sweet fruit and cut out the fiber, you’re drinking just as much sugar as drinking an oversized soda. Please don’t buy into diet culture “detox” myth†
Our kidneys are great natural detoxification machines. Every time we urinate and have a bowel movement, we eliminate and detoxify† The best way to keep your detox device functioning optimally is to drink plenty of water, eat vegetables, proteins and healthy fats, and exercise your body every day.
Homemade juices don’t keep well in the fridge and consuming stale juice can make you sick. Be prepared to make single-use portions and allow time for disassembling and cleaning your juicer after each use. In my experience, the easiest way to use the pulp is to add it to compost for houseplants or the garden. Juice in moderation and use as a supplement, not a food substitute.
VEGAN
Protein Packed Peanut Curry Stew
Ingredients:
- 3 cups low-sodium vegetable stock
- 1 can of coconut milk
- 1 medium red onion, diced
- 2 tablespoons peeled and chopped fresh ginger
- 4 cloves of garlic minced
- 1 teaspoon salt
- 1 bunch kale, cut into 1-inch strips
- 1 bunch kale cut into 1-inch strips
- t curry
- t cumin
- 3 large carrots cut into 1-inch pieces
- 3 large tomatoes cut into 1-inch cubes
- 1 cup precooked fried tofu or tempeh
- 2 cups unsalted peanut butter (chunky or smooth) If you have a peanut allergy, you can substitute almond or cashew butter, but use your own discretion
- ½ cup tomato paste
- *Hot sauce to taste
- ¼ cup coarsely chopped peanuts, for garnish (or any nuts you can tolerate)
- Serve with brown rice
Directions:
- Bring stock to a boil in a medium Dutch oven or stockpot.
- Add ginger, garlic, onion, spices and salt.
- Cook over medium heat for 20 minutes.
- Combine the peanut butter and tomato paste in a separate medium heatproof mixing bowl, then transfer 1 to 2 cups of hot stock to the bowl.
- Beat the mixture until smooth, then pour the peanut mixture back into the soup and mix well.
- Stir in kale and season soup with hot sauce.
- Simmer for about 15 more minutes over medium heat, stirring often. Serve over cooked brown rice if you like, and sprinkle with a pinch of chopped peanuts.
Vegans eat plant-based foods. I love this recipe because it is a delicious nutritious and filling meal packed with protein. Vegan cooking can be labor intensive due to the number of ingredients required to bring out flavor and nutrition.
RAW
Avocado & Mango Salad
Ingredients:
- 1 medium avocado, diced
- ½ cup chopped heirloom tomatoes
- ½ cup diced yellow bell pepper
- ½ cup diced fresh mango
- ¼ cup diced red onion
- ¼ teaspoon chopped coriander
- Juice half a lemon
- ½ teaspoon sea salt (or to taste)
- 2 teaspoons freshly ground black pepper (or to taste)
Directions:
- Cut all fruits and vegetables. Mix all ingredients together, mixing well while keeping ingredients coarse. Season and enjoy.
- Note: this recipe works best chilled.
Raw food enthusiasts mainly eat unprocessed organic plant foods that are usually uncooked or prepared at a temperature of 104-118˚.
FLEXITARY
split pea soup
- 2 tablespoons butter or safflower or sunflower oil
- 1½ teaspoon dried or fresh thyme
- 1 ½ teaspoon dried or fresh oregano, finely chopped
- 1 medium red onion, diced
- 4 cloves of garlic minced
- 4 stalks celery, diced
- 1¼ pounds ham cubes, pieces of ham or a meaty ham bone
- 4 medium carrots cut into 1-inch cubes
- 8 cups chicken stock (preferably low in salt)
- 1 bag (16 ounces) dried split peas
- 4 bay leaves
- Salt and freshly ground black pepper, to taste
- Chopped fresh parsley, for garnish
Directions:
- Prepare all vegetables by chopping and chopping them.
- Using medium heat, heat a Dutch oven or large stockpot to warm, and place butter (or oil) in the pan to melt (or heat the oil if using oil).
- Add thyme and oregano to warm butter (or oil) and stir quickly to release flavor.
- Add onion and celery and saute in fragrant buttered herbs and spices until onions are clear.
- Add ham to fragrant garlic buttered onions and cook until browned. If you’re adding diced ham, flip the bone over so that all sides of the meat are “sizzling” brown.
- Add carrots and season with salt and pepper while the carrots cook slightly.
- While everything is cooking in the pan, rinse the split peas in a sieve several times to remove any grit from the peas.
- Add chicken stock to the seasoned buttered onions, ham and carrots.
- Add split peas to the stock, cover and let the soup cook until the peas melt together to form a thick, warm, tasty soup that will make your tummy smile.
- Garnish with parsley.
Flexitarians are omnivores who, like the author of The Omnivore’s Dilemma Michael Pollan described: “Eat food, not too much, mostly plants.” I hope you love these recipes as much as I do and that they give you joy and energy to fuel all your workouts this spring, summer and beyond.
