De-stress and detoxify by eating anti-inflammatory foods—and avoiding inflammatory ones. A clean, anti-inflammatory diet rich in Omega-3s, monounsaturated fats, and antioxidants, while being low in sugar, can make weight loss easier, slow down the aging process, and decrease our risk of disease, including heart disease and stroke.

Anti-inflammatory lineup of stars includes:

• Salmon, flax, and other omega-3 rich foods
• colorful, antioxidant-rich fruits and vegetables
• Avocados, nuts, and olive oil
• spices, especially the “warm” ones like turmeric, ginger, garlic, chili, and cinnamon

Here’s a super-duper simple salmon recipe that you can whip up in minutes for your anti-inflammatory dinner.

Thai Sweet Chili Salmon

INGREDIENTS

• 4- 4 oz salmon fillets, skin on or off
• Pinch of salt
• 2-3 tsp. lemon juice
• 1/4 cup + 2 tsp Thai sweet chili sauce
• 2-3 tsp green onions, chopped
• Cooking spray or foil

1. Lay down salmon fillets in a baking dish sprayed with non-stick cooking spray or lined with foil. Squeeze a bit of lemon juice and sprinkle each fillet with a pinch of salt and top with 1 tbsp Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 30min.
2. Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source.
3. Broil for 7 minutes. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 4-5 minutes or until salmon has caramelized. Serve hot garnished with green onions, extra sauce (if desired) with brown rice and steamed broccoli.

These yummy burgers are vegan and gluten-free!

I love when students embrace cooking and eating clean, whole foods.  Recently, Chelsea asked me about veggie burgers.  Store-bought, pre-made veggie burgers are tasteless and make me sad.  Freshly made veggie burgers are bursting with flavor and nutrition. And the combinations of ingredients are infinite!

Here’s an easy-to-make recipe that I cooked up for lunch today.  They hold together well on the grill or in a cooked in a pan.

Ingredients (Makes 6-8 patties)  

• 1 can chickpeas, drained, rinsed, & mashed
• ½ onion, very finely diced
• 1 medium zucchini, grated
• 3 tbsp finely chopped cilantro
• 2 tbsp balsamic vinegar
• 1 tbsp soy sauce (optional or use gluten free)
• 1-2 tsp  sriracha sauce
• 2 tbsp natural peanut butter
• 1 tsp curry powder
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1 tsp sea salt
• 1 cup quick oats
• 2 tbsp olive oil

Instructions

1. After draining and rinsing the chickpeas, place them in a bowl and mash them with a fork.
2. Add all the other ingredients to the bowl.
3. Use your hands to squish/mix very well.
4. Form into 6-8 patties.
5. Cook on the grill approximately 6-8 minutes each side.
6. Or pan fry  with some oil for 2-3 minutes a side

I’m so proud of my girl, Chelsea, and all the progress she’s made over the last couple years with her fitness and nutrition.  She loves to make a good stir-fry using fresh veggies and lean protein– a quick and healthy meal.  Although bottled sauces can be convenient, many of them have high amounts of sodium, sugar, and unhealthy additives.  Making your own sauce insures that you are in control of your clean eating.

So, here’s a recipe in honor of Chelsea.  I’ve added the step of roasting the cauliflower, because it tastes so good all crispy and carmelized.

Chelsea’s Spicy Cauliflower Stir-Fry

Serves 4

• 1 head of cauliflower, cut into florets 
• 1 block of firm tofu, cubed
• 1-2 tablespoons olive oil, divided
• Salt and pepper
• 6 slices fresh ginger
• 1 small onion, thinly sliced
• 2 cloves garlic, sliced
• 2 scallions, cut into 2-inch lengths

Sauce:

• 1/2 teaspoon chili paste or sriracha
• 1 teaspoon toasted sesame oil
• 1 tablespoon lime juice or rice wine vinegar
• 1 1/2 tablespoons soy sauce
• 1/2 teaspoon honey or agave
• cilantro to garnish (optional)

Preheat oven to 450°F. On a parchment-lined baking sheet, spread out the cauliflower in a single layer and toss with 1/2-1 tablespoons oil. I like to use a mister for a light even coating. Season with salt and pepper, and roast until crisp and golden, about 25-30 minutes. Stir the cauliflower halfway through baking.  Mix up the sauce, while the cauliflower roasts.

Heat 1 tablespoons of oil in your saute pan or wok over medium-high heat. Add the ginger and cook for 1 minute until slightly golden. Add the onion and garlic, and cook for another 2 minutes, making sure they don’t burn.

Turn up the heat to high, and add the cauliflower, tofu, and scallions. Cook for 30 seconds and then add the sauce. Toss everything together, stir-frying for about 1 minute, and serve with steamed brown rice. Yum!

I got a veggie spiralizer for Christmas, so I’m jumping on the zoodle bandwagon.  Zoodles are zucchini “noodles.” My spiralizer looks like a giant pencil sharpener.  You put the zucchini or other vegetable in, twist, and voila!  Veggie spirals!

I’m going asian inspired with the recipe today.  I’m making my peanut sauce dressing and using tofu as the protein.  This dressing is also great for salad or Cadester likes it tossed with whole wheat penne, chicken, and broccoli.  This recipe is quick and easy and vegetarian.  You could also saute some chicken or shrimp instead of using tofu.

Thai Zoodles with Peanut Sauce Dressing  (serves 2)

• 2 zucchini, spiraled
• 1/2 cup julienned carrots or red bell pepper
• 1 cup of cubed firm tofu
• cilantro
• green onions
• 1/4 cup roughly chopped peanuts or cashews (optional)
• 1-2 tsp sesame oil

for the Peanut Sauce, whisk together:

• 2 Tbsp natural, unsweetened peanut butter  
• 1 tsp sesame oil
• 1 tsp olive oil
• 1 Tbsp soy sauce
• 1 clove of garlic, finely minced
• 1 tsp honey
• 1 tsp sciracha (optional)
• 2 tsp of balsamic vinegar
• pinch of salt

Saute tofu for a minute or two in tsp of sesame oil on med high. Add carrots and zucchini and  saute for another minute.  Do not overcook, just quick saute to soften slightly and heat through.  Remove from heat, toss with sauce, peanuts, and cilantro.

Yum! Thai-inspired zoodles.

After the indulgences of the holidays, a good body and liver detox is definitely in order!  Turmeric is an excellent liver detoxifier.  Combined with ginger, it makes a soothing tea with powerful anti-inflammatory and detoxifying properties.

Fresh turmeric from Sensei Linnelle’s garden.  (Mahalo, Sensei Linnelle!)

• 1 Tbsp fresh turmeric, finely grated
• 1-2 teaspoons fresh ginger, finely grated
• ½ – ¾ teaspoon cinnamon
• pinch black pepper
• ½ teaspoon pure vanilla extract
• 1/2- 1 teaspoon honey (or agave) to taste
• ¼ cup coconut milk
• 2 cups of water

The addition of black pepper which contains piperine, aids the absorption of curcumin, one of the active ingredients in turmeric.  The healthy fats in coconut milk or a bit of coconut oil will  also optimize absorption by the body.

Bring the water to a gentle boil and steep the grated turmeric and ginger for 10 minutes. Stir in the pepper, vanilla, and honey.  Strain. Add the coconut milk and serve.

Makes 2 cups.

Warm and spicy Turmeric-Ginger tea. Yum!

Lovely flowers for the new year at the KCC Farmer’s Market

Here at Red Lotus, we are all about keeping it real.  Most of us are busy, working professionals trying to balance the stress of family, relationships, and life’s everyday curve balls.  We want to be healthy, but let’s face it– sometimes a glass of wine is very welcome at the end of a long, crazy day.  Balance is the name of the game.

My food philosophy is the same: 95% clean eating and 5% indulgence.  Keep it real.  Good nutrition is one of the cornerstones of health, but it is very difficult to maintain any kind of extreme “diet” that forbids you from eating something for the long haul.  My goal is to make eating choices that support a healthy lifestyle, but allow me to have a piece of cake (or wine!) once in a while.

For me, the kitchen is the heart of the home.  One of my favorite things to do is to take nostalgic, comfort food recipes and make healthier (but still yummy) clean-eating versions for my son and me.  And I love sharing tasty recipes with my dojo family.

So, I hope you will join me on my food journey this year.  Let’s try some new things, put a healthy spin on old favorites, and savor a few indulgences.

xoxo!