Is it possible that June is already coming to an end? Fine by me, because I’ll be spending the first days of July on vacation. A glorious 10 day vaca in a remote area of Lake Huron in Ontario, Canada, it’s pretty much my favorite place on earth. You see, my extended family owns a modest island, smack dab in the middle of the wilderness, and it can only be described as rustic, comfortable, and totally epic. We sleep in sleeping bags and spend 80% of the day without electricity. We spend our days on the lake and evenings by the fire. And the breeze coming off the water at night, while falling asleep in the open air cabins, is pure magic.
This year, I’ll be heading up a bit earlier than usual and spending the first week of July on the island with my parents. But that means, I’ll be missing America’s birthday. I first want to say that I’m not trying to make a political statement here. Although I’d be lying if I said moving out of Trump country hasn’t crossed my mind. But I love the States, and because I’ll be missing one of the best celebrations of summer, I wanted to share a perfect (and easy) recipe for a BBQ-must-have… Loaded Italian Pasta Salad.
I actually developed this recipe a couple weekends ago when I was visiting my hometown, St. Louis. While everyone else enjoyed this delish pasta salad alongside turkey burgers, I instead, topped it with a medley of grilled veggies, making it a scrumptious main dish for a meat-free eater. Added bonus, this salad can be made gluten-free (using a gluten-free pasta) or made vegan (by omitting the fresh mozzarella balls). Finicky foodies rejoice!
Other than being diet-restriction friendly, this “best of basic” pasta salad is amazing for two reasons. Firstly because it’s a cinch to make. In the time it takes to cook the pasta, the remainder of the ingredients are ready to go. Then all that’s left is a chill session in the fridge to bring everything together. The second reason is because this pasta salad is packed with fresh flavor from basil leaves and cherry tomatoes, texture from al dente pasta, beans and artichokes, and health supportive because of protein, fiber, vitamins and healthy fats. Finally, the simple vinaigrette, flavored with oregano, dry mustard and garlic powder, brings it all home by adding even more flavor and richness. This pasta salad is seriously perfect. So if you’re looking for a clean, balanced and crowd-pleasing pasta salad to be your go-to summer side dish, look no further. This is it.
Best of Basic: Loaded Italian Pasta Salad
Serves: 8 (large side dish portion) Start to Finish: 30 min + chilling time
1 lb (16 ounces) pasta of choice* (see below for notes)
1/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1.5 teaspoons sea salt, fine grain
1.5 teaspoons dried oregano
1 teaspoon dried mustard
1/2 teaspoon garlic powder (or granulated garlic)
1/2 teaspoon black pepper
1 tablespoon maple syrup, or sweetener of choice, optional**
1 12-oz can white beans, drained and rinsed
1 12-oz can artichoke hearts, quartered
1 pint cherry tomatoes, halved or quartered (depending on size)
1 5-oz can sliced black olives
1 5-oz can pimentos
25 medium basil leaves, about 1 small package, chopped or cut into chiffonade
8-oz fresh mozzarella, I prefer the mini balls (if using a large ball, cut into small pieces)
Bring 5 quarts of water to a boil. Add 1 teaspoon salt and pasta. Cook until al dente. I usually drain the pasta about 1-3 minutes earlier than package instructions say to cook. The best way to know? Try 2-3 noodles. When some noodles are cooked and some noodles seem under-cooked, they’re ready. After the pasta sits in the dressing, the underdone noodles will finish cooking. Avoid over cooking noodles, they will far apart after marinading.
While water boils and pasta cooks. Prepare dressing. In a blender, or using a hand blender, combine ingredients olive oil through maple syrup. Blend until fully emulsified. Set aside.
In a large bowl, combine ingredients white beans through pimentos. Toss with cooked/drained pasta (still hot) and prepped vinaigrette. Allow to cool down to room temp (about 10 minutes). Toss mozzarella and basil with pasta salad. Cover and refrigerate for at least 1 hour or until fully chilled. However, the longer it sits, the better it gets. Make 1 day ahead if possible.
– I chose an organic, white flour variety for a classic pasta salad
– Use whole wheat for additional fiber, a chewier texture and a nuttier flavor
– Use a gluten-free pasta if desired, I love Banza brand
– As for shape, penne, fusilli and bowtie are my top choices – I used penne here
**I think a bit of sweetener (just 1 tbs for 8 servings) makes the dressing more palatable and makes the salad more of a crowd-pleaser. Feel free to omit the sweetener or add less
As I practice more and more with healthful, diet-restriction-friendly recipes (you know – vegan, gluten free, paleo, etc.), I find more and more ways to use cauliflower. From cauliflower “steaks” to cauliflower “rice,” the possibilities are seriously endless. A healthy, grain-free version of fried rice is one of my latest projects. Grated cauliflower, diced carrots, yellow onions and chopped red bell peppers make up the bulk of this dish. Then I add flavor with organic, cage-free eggs, a simple tamari-based sauce and a garnish of fresh scallions. For a genuine paleo/whole30 version, simply use coconut aminos instead of tamari. But for me, an organic soy-based tamari does the job perfectly.
When I think about it, many of the recipes I make are inspired by takeout and delivery classics, and this dish is the perfect example. Making your own “takeout” at home is much healthier than ordering out, and cheaper too. But for people who have dietary restrictions, it’s sometimes the only option to be able to enjoy favorite foods and cuisines. A grain-free/gluten-free lifestyle is the driving force behind this dish, but it also qualifies as vegetarian, dairy-free and, if using coconut aminos instead of tamari, paleo-friendly. Serve with a selection of proteins like grilled chicken, vegetables, tofu or steak, and you’ve got a meal that’s customizable enough (and delicious enough) to please a crowd.
Now, let’s go over a couple of my favorite health-supportive benefits of this recipe’s star, cauliflower.
Cauliflower is a cruciferous vegetable, and one of my all-time favorite vegetables, mostly because it’s super versatile. Cruciferous vegetables (like cauliflower, broccoli, turnips, kale and arugula) contain glucosinolates, a chemical that contains sulfur. When broken down during digestion, glucosinolates turn into compounds associated with anti-cancer effects. Cauliflower is also a great source of fiber, aiding in digestion, and also a great source of Vitamins K & C. Cauliflower is high in several powerful antioxidants, which are essential in providing adequate defense to your cells, which is believed to help your body in fighting off illnesses such as cancer.
Grain-Free Cauliflower Fried “Rice”
Serves: 2 (main) or 4 (side dish) Start to Finish: 25 minutes
1 large carrot, peeled and diced
1 red bell pepper, seeded and diced
1/2 medium yellow onion, diced
2 cloves garlic, peeled and minced
2 tablespoons canola or coconut oil (organic preferred), divided
4 cups raw cauliflower rice*
1 teaspoon dried ginger
1.5 teaspoons sea salt, fine grain, divided
2 tablespoons tamari (use coconut aminos instead for paleo/whole30 version)
2 eggs (cage-free, organic preferred)
chopped scallions, garnish (1-2 scallions is enough)
Note: You may want to use a non-stick skillet or wok for this recipe. My stainless steel pan worked well for this recipe with no sticking/burning issues, but a non-stick skillet will be more fool-proof.
Prep carrots, peppers, onion and garlic. Using a box grater or food processor, grate large cauliflower florets into cauliflower “rice.” Use the stem portion of the florets too.
Crack eggs into a bowl and scramble with a fork. Set aside.
Heat 1.5 tablespoons oil in a large skillet over medium-high heat. Add carrots, peppers, onions, garlic and 1 teaspoon sea salt to pan. Cook for 5-6 minutes, until vegetables have softened and released liquid. Add grated cauliflower and ginger to pan. Cook for another 3-5 minutes, stirring frequently, until moisture from cauliflower is released and evaporated.
Add tamari (or coconut aminos) to pan, toss to coat, and cook for about 2 minutes, until excess moisture is removed. Push cauliflower aside and add remaining oil to open space in pan. Add scrambled eggs to oil. Frequently use a spoon to cut through liquified eggs in order to rotate uncooked eggs into the heat. Just as the egg solidifies (after about a minute), mix the cauliflower mixture into the eggs. Season with sea salt to taste (I added an additional 1/2 teaspoon) and cook for 1-2 minutes, until excess moisture is gone.
Garnish with scallions, serve immediately.
*1 head of caulifower is plenty for this recipe. You can also purchase pre-riced cauliflower in the freezer and/or produce section of many supermarkets.
Benefits of Cauliflower
In my opinion, the best way to cleanse and detox the body is with plant-based (vegan) meals filled to the brim with fresh produce, whole grains, fiber and protein. This quinoa salad fits the bill, not to mention being outrageously delicious. The layers of flavors and textures in this salad will leave you feeling full, satisfied and energized. This salad is also mason jar friendly, making it a perfectly portable meal too!
My Mediterranean Quinoa Salad is packed with all things good and healthy. Protein-rich quinoa, fiber-filled chickpeas, quick pickled red onions, nutty asparagus and refreshing cucumber make up the bulk of the meal. The thick and creamy tahini sauce gets its bright green color from loads of kale and is flavored simply with garlic and lemon juice. This sauce is a flavor power house, but also also adds moisture and a nice creamy texture to the dish. Whenever I cook, I try to hit as many flavor and texture profiles as possible. That’s the secret to elevating healthy meals from blah to bravo!
Pretty much every single ingredient in this recipe is considered health supportive. Get to know some of them below before checking out the recipe. After all, understanding why something is healthy and beneficial is important to sustaining and loving a clean eating lifestyle.
Quinoa is an all-star in my mind because it’s one of a few grains considered to be a “complete protein.” This just means that quinoa (and other complete proteins) contains all nine essential amino acids. Amino acids are the building blocks of proteins. Essential amino acids (EAA) are those that the body cannot produce on its own, and therefor must be ingested. Vegetarians and vegans can get all nine EAA’s by combining grains and produce, or by eating complete protein sources like quinoa.
Chickpeas are one of my favorite legume varieties. They are very versatile and fit into a variety of different cuisines. Chickpeas are rich in protein, fiber and other nutrients such as manganese. Protein is important because it’s the building block of muscles and organs in the body (including the brain and liver), and allows for a physically strong and fit body. Protein is also essential for important bodily functions such as metabolism, fighting off infections, and the creation of enzymes and hormones. Additionally, protein is also needed for proper brain function and clear thinking.
Lacinato Kale, my fave variety of kale, is a true superfood. While many people eat it these days because it’s become oh so trendy, kale is a staple in my diet and for good reason. Along with containing fiber and protein, kale contains generous amounts many nutrients including vitamins A, C & K, calcium, potassium, iron, copper and manganese. But my number one reason to love kale is due to its inflammatory properties. Excessive inflammation has been linked to a multitude of illnesses including some types of cancer. A diet rich in anti-inflammatories, like kale, can potentially reduce the risk of developing these illnesses. Antioxidants in kale also aid in protecting against illness. Kale is particularly rich in two important antioxidants, carotenoids and flavonoids. Both of which are associated with fighting illness and certain types of cancer. That’s pretty powerful stuff, right?
Mediterranean Quinoa Salad with Super Green Tahini Sauce
Servings: 4 Start to Finish: 30 minutes
1 cup dry quinoa (I used a white variety)
1 red onion
1/4 cup red wine vinegar
sea salt, fine grain
1 can chickpeas, drained and rinsed (organic preferred)
1 bunch asparagus spears
1.5 teaspoons dried dill
For Super Green Tahini Sauce
1 bunch lacinato kale, woody stems discarded, leave roughly chopped
1 small clove garlic
1/2 cup tahini
3 tablespoons fresh lemon juice
2 tablespoons water
3/4 teaspoon sea salt, fine grain (plus more to taste)
1/2 teaspoon black pepper
1/4 cup pine nuts, gently toasted (optional)
Cook quinoa according to package instructions. It should take about 20-25 minutes.
Meanwhile, chop red onion into a very small dice. Transfer to a small bowl. Add 1/4 cup red wine vinegar and 1/4 teaspoon sea salt. Allow to sit in fridge for about 15 minutes.
Peel the cucumber if desired. Cut in half length-wise. Scoop out seeds using a spoon. Chop cucumber into small-medium dice. Transfer to large mixing bowl. Add chickpeas to cucumbers.
Trim the ends of the asparagus spears. Cut each spear into 3-4 pieces. Set aside.
Make green tahini sauce. Add kale leaves to a food processor and process until broken down. Add all remaining sauce ingredients and process until smooth and creamy. Add more salt to taste (I added an extra 1/4 teaspoon).
When quinoa is finished cooking, remove from heat. Add asparagus to top of hot quinoa. Cover and steam for about 3 minutes. Transfer quinoa and asparagus to mixing bowl with cucumber and chickpeas. Add red onion and vinegar mixture. Add 1 teaspoons sea salt and dried dill. Stir to combine.
Serve quinoa with green tahini sauce. Garnish with pine nuts, if desired.
Clean eating is taking over the food scene… and while the word ‘clean’ can be replaced by ‘real,’ or ‘whole,’ the idea behind all of these terms is the same; eat only high-quality and natural foods made from clean/real/whole ingredients. With a bit of time and effort at the beginning, a clean eating regimen quickly becomes second nature. There are countless reasons to fall in love with clean eating (check out my top 3 reasons why here), but the initial draw for many is the weight loss aspect of a clean eating lifestyle, and that’s what I’m focusing on today.
For me, when I began my commitment to clean eating, I wasn’t necessarily trying to lose a specific amount of weight over a specific amount of time. Staying lean and looking fit is always on my mind to some extent, but it wasn’t the primary reason for me to go clean. I committed to a completely clean lifestyle after concluding that ingesting anything unnatural and/or heavily processed can’t possibly benefit me in an authentic way and that it was time to take my health (and my future self’s health) into my own hands. I cut out pretty much any restaurant or food establishment not focused on quality, freshness and made-from-scratch menu items. I began cooking more and more of my meals at home using organic, fresh and real ingredients produced without gmo’s, chemicals, or artificial ingredients. And finally, I made fresh produce the focus of my diet. Because I was already a vegetarian at this point, this wasn’t a difficult adjustment for me. But for meat eaters transitioning to a clean lifestyle, it’s important to understand that clean eating is about increasing fresh produce consumption and decreasing the consumption of animal products. Over the course of the first year of clean eating, my weight began creeping down naturally, and now, my normal weight (the weight I land on when I’m making minimal effort) is almost 10 pounds lower than it used to be. Ten pounds lighter just because of clean eating? Yep. And that’s weight loss without feeling deprived or hungry. It’s truly an amazing concept.
So clearly weight loss can be a naturally occurring bi-product of going clean, if you’re willing to give it a little bit of time. On the other hand, for some, quicker and easier controlled weight-loss is the primary reason to adapt a clean eating regimen. But in this case you probably don’t have the patience to wait a year to naturally lose those extra pounds. Depending on what you want, there are different ways to approach clean eating. But because today’s focus is on faster weight loss as a priority, here is my introductory guide to clean eating for fast, healthy & effective weight loss.
1. Calories Count
In my experience, counting calories is a great tool for weight loss. Weight loss is about science, and science says that if you burn more calories than you consume, you should lose weight. A clean eating lifestyle without the goal of losing weight pretty much means you can eat whatever you want, whenever you want, as long as what you’re eating is nourishing and benefitting your body. But when trying to lose weight fast with clean eating, counting calories and limiting portions gives you the control. Never be too hard on yourself though. The ingredients and foods you’re consuming as a clean eater are pure and nourishing, so eating an extra 120 calories from an apple because you’re super hungry or adding another tablespoon of homemade dressing to a salad because it needs it for the flavor, is not going to hinder your weight loss. In fact, listening and answering to your body makes for a more sustainable eating regimen. So stay in your target calorie range but don’t get too hung up on it. Now you’re probably wondering what your calorie range for clean eating weight loss should be? It varies by person obviously. Gender, height, age and genetics all affect the amount of calories you burn in a day and therefore the amount of calories you should eat to lose weight. Plus, how much weight you want to lose is also a factor. It’s up to you to decide on a manageable range, but I’ve included some sample ranges below, which are based on an average person with an average metabolism.
Women – 1500 to 1700 clean calories per day for weight loss
Men – 1950 to 2150 clean calories per day for weight loss
2. Eat at Home
One of my best tips for weight loss (and clean eating in general) is to cook and eat at home as often as humanly possible. Control over ingredients when cooking yourself, allows for a more genuine (and therefore more beneficial) commitment to clean eating. No matter what you cook at home, it will be healthier than the version you would get at a restaurant. Lower calories, less sodium, higher quality fats, organic ingredients and more produce are all benefits of cooking yourself, and this makes a huge difference when trying to lose weight.
3. Vegan for a Day
Don’t worry, I’m not telling you to be a vegan, or even a vegetarian, but there’s something to be said for eating like a vegan, if only just for one or two days per week. Think about it. If you take meat, cheese and dairy out of the equation, the acceptable clean eating replacements are produce, nuts, seeds, whole grains, and legumes. Plant based foods like these contain tons of vitamins, minerals, antioxidants and fiber, all of which will help to clean out your digestive track, rev your metabolism, fight infections and super charge weight loss.
4. Get Moving
I believe that what you eat determines the majority of your health, but when it comes to fast weight loss especially, exercise is essential. Contrary to popular belief, this doesn’t mean killing yourself in the gym or training for a marathon. Much of my exercise comes simply from living in New York and walking everywhere. Imitate this heart-healthy lifestyle by walking at a normal pace for 45 minutes two times per week. Additionally, get your heart rate up with two sweat-worthy cardio workouts every week, each lasting about 30 minutes. This could be jogging, cycling, rigorous hiking, speed walking, boxing or any other exercise that gets your heart rate up. Lastly, 1-2 strength/stretching workouts per week will create lean muscle tone, improve flexibility and relieve stress. My go-to choice? One-hour vinyasa yoga sessions. But if you’re into lifting free-weights or you’re familiar with equipment-free strength exercises, 45 minutes of either of these is an option too (just make sure to constantly stretch out…improved flexibility is life changing).
Trust me when I say, even a moderate exercise regimen like this one makes a huge difference when it comes to weight loss. Extra time and energy? Increase exercise whenever and however you can to further accelerate weight loss.
5. Carb & Sugar Patrol
Clean eating isn’t about giving up every indulgence. After all, carbs and sugar are part of what makes life delicious, and even on a clean eating regimen, minimally processed sugars (like honey and maple syrup) and whole grains (like organic whole wheat packaged breads, made from scratch doughs, quinoa, brown rice, millet) can all be found. But if trying to lose weight efficiently, sugar and carbs typically contain loads of sneaky calories that add up quickly which could potentially hinder weight loss. For this reason, try to limit added sugars and grains when trying to shed pounds. While clean whole grain carbs are not unhealthy and natural sugar here and there is acceptable, a grain-free meal once a day and a couple days without any added sugar will help to greatly reduce calories and portion sizes while feeding the body nutrient dense, hydrating foods like fruits and vegetables.
Side note, this ‘sugar and carbs’ category also contains alcohol. It’s important to realize how alcohol can negatively affect your weight and your overall health. Not just because of the calories, sugar and carbs in the alcohol itself, but also because of impaired judgement when it comes to food and eating. My advice? Except for that daily glass of red wine to unwind, steer clear of alcohol when trying to lose weight quickly.
So there you have it, my five introductory tips to fool-proof, fast and healthy weight loss using the clean eating regimen. Follow these flexible guide lines, in addition to the general rules of clean eating, and you’ll be shedding pounds in no time. If you have anything to add, feel free to reach out using the comments section below.