SPRING INTO LIFE
By Jess O’Toole

Ingredients:

• 8 oz. baby beets
• 8 oz. asparagus
• 8 oz. baby carrots
• 1 bunch radishes
• 2 tbsp. fresh thyme leaves
• 1 1/2 tsp. olive oil
• 1/2 cup uncooked pearl barley
• Sea salt
• Prepared horseradish condiment

Vegetables begin to deteriorate and lose nutrients the minute they are harvested from the soil, so eating the freshest veggies you can get your hands on is good for your health. This recipe is inspired by the home garden, where you might want to make use of a variety of bits and bobs before they wilt. If you don’t have a kitchen garden, the next best thing is to visit a farmers’ market. Adapt this recipe to the freshest veg you can find — garlic, spring onions, fennel and baby artichokes would all work well. I love the nutty flavor of barley during spring, but if you’re gluten intolerant, feel free to substitute brown rice or quinoa. Enjoy as a light meal or serve with roasted chicken or lamb.

Serves 4 as a side dish or 2 as a light meal.

Directions

Heat the oven to 350 degrees Fahrenheit.
Cook the pearl barley according to the package’s directions (this can take about 45 minutes).

Prepare the veggies. Peel the beets and slice them in half lengthways. Peel the asparagus and cut off the thick, hard base of the stem. Slice into 2-inch pieces. Cut the carrots into similar size pieces as the asparagus (no need to peel them if they’re organic). Cut the tops off the radishes (they make a nice salad dressed with lemon juice and olive oil). Slice the radishes in half lengthways.

Toss the beets with 1/2 teaspoon of olive oil and a pinch of sea salt. Place them on one side of a pan and roast in the hot oven for 10 minutes. Toss the rest of the vegetables with 1 teaspoon olive oil, the thyme leaves and a couple pinches sea salt. Add to the other side of the pan with the beats and roast in the oven for about 20 minutes, until the vegetables are just tender and caramelized.

Serve the roasted vegetables over a generous spoonful of pearl barley with a few dollops of prepared horseradish cream.

Nutrition Facts Per Serving (if serving 4)

Calories 168
Total Fat 2g
Saturated Fat 1.5g
Cholesterol 0mg
Sodium 100mg
Total Carbohydrates 34g
Dietary Fiber 10g
Sugars 10g
Protein 5g
(Does not include prepared horseradish)

By Jess O’Toole

This fresh autumn recipe is a whole new take on Brussels sprouts. The tiny cabbages are thinly sliced and steamed until crisp and tender. Complimented by sweet and juicy apples as well as crunchy hazelnuts, this salad is a refreshing surprise. Steaming the Brussels sprouts actually enhances this vegetable’s cholesterol lowering properties. Brussels sprouts also battle chronic inflammation and contain more anti-cancer glucosinolates than other cabbages. This salad is rich in protein and healthy fat to keep you satisfied without weighing you down, perfect for a light meal on its own. The recipe is easily doubled to serve four.
Serves 2 generously

Directions

1. Toast the hazelnuts. Heat the oven to 350 degrees Fahrenheit. Scatter the nuts on a high-sided baking sheet and roast them in the oven for about 10 minutes, until the skins begin to turn darker brown and crack. Tip the hazelnuts into a kitchen towel and allow to cool for a couple of minutes, then rub off the skins with the towel as best you can.
2. Prepare the Brussels sprouts by trimming the stem end and removing the outer leaves, then shred them using a food processor and the coarse shredding disc (or thinly slice them with a knife). Fill a large pot with about an inch of water and bring to a boil. Put the shredded Brussels sprouts in a steamer basket and place it in the pot, covered with the lid. Keep the pot at a simmer over low heat for about 5 minutes, tossing the Brussels sprouts once halfway through cooking. The steamed Brussels sprouts will be bright green and crisp-tender.
3. Just before the Brussels sprouts finish cooking, make the vinaigrette. Marinate the shallot with the apple cider vinegar and a pinch of sea salt in a medium bowl till softened, about 5 minutes. Gradually whisk in the hazelnut and vegetable oil. While the Brussels sprouts are still warm, toss them in the vinaigrette. Allow the Brussels sprouts to soak up the vinaigrette while you thinly slice the apple and chop the hazelnuts. (If you’re concerned about the apple browning, toss the slices in lemon juice to prevent oxidization.)
4. To serve the salad, mound a tangle of dressed Brussels sprouts on the plate, topping with apple slices, thyme leaves and chopped hazelnuts. This salad is best served immediately, while all the flavors are still bright and fresh.

Ingredients:

• 2 oz. hazelnuts
• 8 oz. Brussels sprouts
• 1 shallot, finely minced
• 2 tbsp. apple cider vinegar
• 2 tbsp. neutral flavored vegetable oil
• 2 tsp. hazelnut oil
• 1 tbsp. fresh thyme leaves
• 1 sweet apple, such as Pink Lady or Braeburn
• Sea salt and freshly ground black pepper

Nutrition Facts Per Serving

• Calories 422
• Total Fat 36g
• Saturated Fat 2g
• Cholesterol 0mg
• Sodium 30mg
• Total Carbohydrates 26g
• Dietary Fiber 9g
• Sugars 11g
• Protein 8g

By Carlynn Woolsey
If you are suffering from an inflammatory disorder such as arthritis, consider adding more omega-3 fatty acids to your diet. Studies have shown that patients with an increased consumption of these nutrients have been able to significantly reduce the symptoms associated with arthritis. Both edamame and chia seeds have a high concentration of omega-3s, and conveniently pair well together in this recipe.
This salad can be made up to two days in advance as the flavors only deepen as it rests in the refrigerator. It is a satisfying meal on its own, but would be equally delicious paired with a piece of fish, which would up the omega-3 quotient here too! (Makes 4 Side Portions or 2 Main)

Directions

1. Bring a large pot of water to a boil over high heat. Prepare a small bowl filled with ice water to place next to the pot. Cook the edamame and peas in the boiling water for approximately 2 minutes, until green and warmed through. Drain the vegetables and immediately plunge them in the ice bath to stop the cooking process. Drain again, and place in a mixing bowl with the chives.
2. Meanwhile, in a small bowl or jar, whisk together the rice wine vinegar, garlic, mustard, soy sauce, olive oil and sesame oil.
3. Pour the dressing over the vegetables and chives. Add the sesame and chia seeds. Mix to thoroughly combine.
4. Serve cold at room temperature.

Ingredients:

• 1 cup shelled frozen edamame
• 1 cup fresh or frozen green peas
• 2 tbsp. chopped fresh chives
• 1/4 cup seasoned rice wine vinegar
• 1 small garlic clove, minced
• 1/2 tbsp. Dijon mustard
• 1/2 tbsp. soy sauce
• 2 tbsp. olive oil
• 1 tbsp. sesame oil
• 1 tbsp. sesame seeds
• 1 tbsp. chia seeds

Yummy and healthy.
By Carlynn Woolsey

Looking for a recipe that your kids will love to help you make and eat too? Try this recipe for granola coated in spices and mixed dried fruit!

This recipe requires little else than the ability to measure and mix. Plus, it’s a healthier alternative than a store-bought variety. Oats are a concentrated source of fiber and nutrients while providing energy and stamina. Start your day with a granola-topped bowl of yogurt, or grab a handful when you’re on the go. It’s the perfect anytime snack for you and the kiddos!

(Makes 3.5 Cups)

Directions

1. Preheat your oven to 300 degrees.
2. Line a baking sheet with parchment paper.
3. In a large mixing bowl, combine the oats, coconuts, walnuts, pumpkin seeds and spices, and set aside.
4. Meanwhile, combine the honey and melted butter in a separate bowl, and pour it over the oat mixture. Stir well.
5. Spread the oat mixture out on the baking sheet. Bake for approximately 25 minutes, until golden. Remove from oven and allow to cool.
6. Once cool, break up the granola, and mix in the dried fruit. Store in an airtight container.

Ingredients:

• 2 cups old-fashioned rolled oats
• ¼ cup unsweetened shredded coconut
• ¼ cup chopped walnuts
• 2 tbsp. pumpkin seeds
• ½ tsp. ground cinnamon
• ¼ tsp. ground cloves
• ¼ tsp. ground nutmeg
• ¼ cup honey
• 4 tbsp. (1/2 stick) unsalted butter, melted
• ¼ cup raisins
• ¼ cup chopped dried apricots
• ¼ cup dried cranberries

Do your body right.
By Carlynn Woolsey

What’s not to love about carrots? They are low in calories yet full of sweet flavor, pack a powerful crunch and provide an ample dose of beta-carotene, which is converted into Vitamin A once consumed. Vitamin A is essential after a workout because it aids in repairing the microtears that occur in muscles when strained.
This salad combines carrots with pineapple, a fruit rich in bromelain and papain. These enzymes simultaneously help with the breakdown of proteins and have anti-inflammatory properties that expedite post-workout recovery.
Best of all, this dish comes together quickly and travels well, so you can whip it up after a sweat session or throw it in your gym bag for a healthy meal on the go!
(Serves 2)

Directions

1. With a vegetable peeler, remove the outer skin of the carrots and discard. Continue shaving the carrots in long strands until you can no longer move the peeler through them. Chop any remaining pieces of carrot to include in the salad.
2. Combine the strands with the pineapple, orange zest and juice and toss.
3. Top with sea salt and parsley. The longer you allow the salad to sit, the more the carrots will break down and soften.

Ingredients:

• 4 large carrots
• 2 slices pineapple, chopped
• 1 orange, zested and juiced
• Sea salt
• Fresh parsley

By Carlynn Woolsey

Maintaining a healthy level of hydration is important to the body on so many levels. When water and important electrolytes are lost, normal functioning can be compromised. If this happens, one of the most common symptoms is a painful, recurring headache. The easiest way to combat this symptom is to rehydrate by drinking water and consuming other water dense fruits and vegetables. Watermelon contains mostly water, and is thus an ideal choice to fill the body back with fluids. Combined here with mint, another common natural headache reliever, watermelon takes center stage to bring the body right back into balance.
(Serves 2)

Directions

1. Combine all ingredients in a blender and blend until smooth.
2. Serve immediately.

Ingredients

• ½ medium-size seedless watermelon, roughly chopped
• 2 springs fresh mint
• 1 box/can coconut water (approximately 11-12 ounces)
• 1 cup ice

The healing power of jalapeños.

By Carlynn Woolsey

Jalapeño peppers contain capsaicin, an antioxidant that is flavorless and odorless, but packs a powerful punch of heat. Capsaicin 
 has the ability to relieve nerve pain by sending an impulse up to the nervous system and blocking the painful stimulus. At the first signs of your next ache or pain, help yourself out by tossing a few hot peppers into the mix. Better yet, give this easy, “spicy greens & beans” recipe a go!
(Serves 4)

Directions

1. Heat the olive oil in a large pot over medium heat.
2. Add the pepper, garlic and pepper flakes to the pot, and cook for approximately 2 minutes, stirring constantly so as not to burn the garlic.
3. Add the kale to the pot, and cook down for an additional 3 minutes, so that the kale is wilted.
4. Add the stock to the pot, cover and simmer for 15 minutes, until the kale is tender.
5. Add the beans to the pot, and cook just until heated through.
6. Serve as is, or with a dollop of marinara/tomato sauce.

Ingredients:

• 2 tbsp. olive oil
• 1 small jalapeño pepper, seeded and diced
• 4 garlic cloves, minced
• Pinch of hot pepper flakes
• 1 head kale, stemmed and chopped
• 4 cups vegetable stock
• 1 15-oz. can small white beans (such as Cannellini, Great Northern, etc.)
• (Optional) Marinara Sauce Liquid Goodness

Gluten free and delicious (flourless).

By Jess O’Toole

This cake is for chocolate lovers. Seek out the best quality chocolate you can find (go for 70-85% cacao solids in the dark chocolate). The recipe is absolutely foolproof, super simple and can be made entirely by hand (no fancy baking equipment). It’s perfect for inexperienced bakers and it’s just the kind of recipe for someone who’s busy but still wants to throw together something special. The reward: a rich, decadent, super-chocolatey cake that’s perfect just as it is.

1. Heat oven to 325 degrees Fahrenheit. Butter a 9-inch springform pan and line the bottom with a circular piece of greased parchment paper to prevent the batter from leaking out of the pan.
2. Place the chocolate, butter and salt in a heatproof bowl. Pour about an inch of water into a medium pot. Bring the water to a simmer, turn the heat to low and place the bowl on top of the pot, over the simmering water. The base of the bowl should not be touching the water. Stir the mixture frequently until melted and evenly incorporated. Set the bowl of melted chocolate aside to cool while you prepare the other ingredients.
3. Beat the eggs and sugar (with a whisk by hand or using an electric mixer) until light and thickened, about 8 minutes. Gently fold in the cooled melted chocolate.
4. Pour the cake batter into the pan and bake on the center oven rack for 1 hour. The cake is done when its set in the middle — a toothpick will come out wet but not gloppy. The surface of the cake may develop a few cracks, but not to worry, they just give the cake character. When the cake is done, place it on a wire rack to cool. To serve, release the cake from the ring mold. It’s delicious served warm or completely cooled, and the moist crumb ensures it will keep for several days.

Ingredients:

• 6 oz. dark chocolate, broken into small pieces
• 2 oz. milk chocolate, broken into small pieces
• 8 tbsp. unsalted butter, cut into cubes, plus extra for greasing the pan
• 6 large eggs (room temperature)
• ¾ cup granulated sugar
• ¼ tsp. salt
• Makes 1 cake, about 8 slices

Nutrition Facts Per Serving

• Calories       398
• Total Fat      26g
• Total Fat      26g
• Cholesterol    190mg
• Sodium  136mg
• Total Carbohydrates    35g
• Dietary Fiber  2.5g
• Sugars  29g
• Sugars  29g

Try something new this summer.

By Carlynn Woolsey

Wheat berries are whole-wheat kernels that contain the bran, germ and endosperm. By nature, this whole food offers a high nutritional profile. It is full of fiber, protein and is a good source of B vitamins, iron, folate and calcium. In traditional Chinese medicine, the wheat berry is used to strengthen vital energy, or “qi,” which can be helpful in overcoming a host of health issues, including depression and disorders of the gastrointestinal tract. With its versatility and adaptability to hold up in almost any dish, the wheat berry is a great choice to add variety and a burst of nutrition to any meal.

(Serves 2 Main, 4 Side)

1. Heat the olive oil over medium heat in a large pot. Add the shallot and celery to the pot and sauté for approximately 5 minutes, just until the shallots are translucent.
2. Add the wheat berries and stock to the pot and bring to a boil. Stir in the poultry seasoning and thyme, and cover the pot, turning the heat to low. Continue to cook for approximately 40 minutes, stirring occasionally, until the wheat berries are tender.
3. Add the dried fruit to the pot, and continue to cook for an additional 5 minutes (the fruit should plump and be warmed, through).
4. Serve with pepper and a sprinkling of fresh thyme.

Ingredients:

• 1 tbsp. olive oil
• 1 shallot, diced
• 1 stalk celery, diced
• 1 cup wheat berries
• 4 cups vegetable stock
• 1 tsp. poultry seasoning
• 3-4 branches fresh thyme, removed from stem
• ¼ cup dried cranberries (or cherries, or raisins)

Ingredients

1 medium butternut squash, weighing about 2 pounds 1/2 cup vegetable oil

2 tbsp. pure maple syrup

1 tbsp. chopped sage leaves, plus 12 whole sage leaves

1 shallot, finely chopped 1 cup pearl barley

1/2 cup white wine

5 cups chicken stock, preferably homemade or low sodium store bought 1/2 cup freshly grated Parmesan cheese

3 tbsp. unsalted butter

sea salt

freshly ground black pepper

Risotto is an Italian rice dish, but you can also think of it as a cooking method. The grains are cooked slowly, adding one ladleful of stock at a time and stirring frequently with a wooden spoon until all the liquid is absorbed. The purpose of this technique is to encourage rice to release starches and achieve a creamy texture. Serves 4 as a side dish

Instructions

1. Begin by frying the whole sage leaves for the risotto garnish. In a very small sauce pot, heat 1/2 cup vegetable oil at medium-­‐high. Test to see if the oil is ready for frying by dipping in the tip of a sage leaf. It will sizzle if the oil is hot enough. Fry 4 sage leaves at a time, cooking them until crisp and slightly curled, about 15-­‐20 seconds. Remove the crisp sage leaves and place on a paper towel to dry and preserve the oil, which is now infused with sage flavor.

2. Roast the squash. Heat the oven to 400 degrees Fahrenheit. Using a vegetable peeler, remove the squash’s thin outer skin. Slice it in half lengthways, from stem to base. Scoop out the seeds and discard them. Trim off the woody stem end and base end. Cut the squash into 1/2-­‐inch cubes and place in a roasting tray. You should have about 4 cups of cubed squash. In a small bowl, whisk together 1 teaspoon leftover sage oil, maple syrup, 1/4 teaspoon sea salt and some freshly ground black pepper. Pour the mixture over the squash cubes and toss to evenly coat. Place the roasting tray on the top shelf of the oven and cook the squash 20-­‐25 minutes, stirring halfway through, until tender and caramelized.

3. Cook the risotto. Pour the chicken stock into a medium sized pot and bring to a gentle simmer, then turn t he heat down to low and keep it warm. Heat a large, heavy-­‐bottomed pot over medium and add 2 tablespoon s of the reserved sage oil. When the oil is warm, toss in the shallot and cook for a couple of minutes, until tender and translucent. Add the pearl barley and stir to coat in the oil. Toast the grains for a minute, stirring occasionally, then pour in the white wine. Simmer gently, stirring occasionally, until all the liquid has been absorbed. Add a ladleful of warm chicken stock and allow the barley to simmer, stirring occasionally, until the liquid has been completely absorbed. Add another ladleful of the stock and stir occasionally as all the liquid is absorbed into the barley. Continue adding stock until the barley is just tender but still has a pleasantly toothsome quality, about 40-­‐50 minutes. As you add the last ladleful of stock, stir in the chopped sage leaves.

4. When the barley is ready it should be not be dry, but instead creamy and flowing. You can always add a bit more stock and let it simmer for a moment if the risotto has dried out just before finishing. Stir in the squash, butter and grated cheese and serve immediately in warmed bowls. Garnish each bowl of risotto with three crisp fried sage leaves.

Nutrition Facts Per Serving (Based on homemade chicken stock with no added sodium)
Calories	466
Total Fat	21 g
Saturated Fat	8 g
Cholesterol	34 mg
Sodium	318 mg
Total Carbohydrates	81 g
Dietary Fiber	6 g
Sugars	10 g
Protein	38 g