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Nutrition

How To Win The Stomach Bloating Battle

DeliverLean‘s Registered Dietitian, Torrie Yellen shares tips on how to beat the tummy bloat!

  1. Eat gut-healthy foods: Foods that help maintain our stomach’s natural flora, or healthy bacteria, include Greek yogurt and kimchee. These foods limit discomfort and bloating.
  2. Add cayenne and other hot peppers to your meals: Peppers naturally contain capsaicin, the ingredient that makes them spicy. Capsaicin not only adds flavor but has also been known to boost metabolism and mimic satiety. Try adding jalapeños to your marinade or sprinkle cayenne and lime onto jicama with cucumber for a refreshing snack.
  3. Speaking of cucumbers: Cucumbers are a natural diuretic that can help relieve fluid retention.
  4. Supplement with apple cider vinegar: Studies have shown that the acetic acid in this vinegar has fat-burning properties. Try adding apple cider vinegar to extra virgin olive oil and spices for a healthy salad dressing, or even drink a tablespoon mixed with warm water in the morning to start your day.
  5. Limit snacking after dinnertime: All of us are on different schedules, so one individual may eat at 7 PM and go to bed at 11 PM, while another eats at 10 PM  and goes to bed at 2 AM. Everything is relative. The most important thing is to limit snacking or additional deals after dinner. Eating before we sleep can cause bloating because it is more difficult to digest our food when we lay down and our gut is “at rest.” This can lead to indigestion and excess gas that could be avoided by eating our meal earlier in the evening. During dinner, try to have a balanced plate mixed with lean protein, whole grains, and plenty of veggies that will satisfy you until the following morning.
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DeliverLean’s Roasted Veggie & Tofu Taco Recipe

DeliverLean‘s Executive Chef Phillippe Pinon shares a delicious, vegan taco recipe, featuring tofu, salsa, and edamame. Gluten-free tortillas are optional.

Roasted Veggie Tacos with Tofu, Corn Tortillas, Salsa, & Edamame 

 

Makes: Four

Serving: Two tacos per serving

Nutritional facts per serving: 287 calories, 9g protein, 7g fat, 53g carbohydrates

Ingredients:

2 portobello mushrooms

1 butternut squash

1 red onion

1 red bell pepper

1 tbsp chilli flakes

2 tsp cumin

½ tsp garlic powder

½ tsp oregano

½ tsp red pepper flakes

½ cup edamame

1 garlic clove

2 oz. silken tofu

2 tbsp cilantro

1 tbsp lime juice

½ an avocado

8 six inch corn tortillas

1 cup salsa (maker’s choice)

Kitchenware:

Grill pan

Roasting pan

Prep:

Season the mushrooms, squash, onion, and bell pepper with the cumin, garlic powder, oregano, and red pepper flakes and then grill them until soft. Marinate the tofu with lime juice and cilantro, and then grill. Fill up a corn tortilla with the roasted vegetables, edamame, tofu, and avocado. Top with salsa.

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Vegan Macaroni And Cheese Recipe

vegan mac and cheese pamela wasabi

Vegan mac and cheese with gluten-free macaroni.

Vegan Mac & Cheese

For the “cheese” sauce:

2 cups of soaked cashews*

1 cup of filtered water

 

1/2 cup of olive oil

1/2 to 1 tsp of salt (adjust as needed)

1 tbsp of nutritional yeast

1 tbsp of rice vinegar

Juice from 1 lemon, squeezed

1 tsp of turmeric

2 to 3 tbsp of red pepper, chopped 

Directions:

*Soak the cashews for 30 minutes. If you didn’t have the time to soak the cashews, add an additional 1/2 cup of water.

Blend all ingredients except the olive oil in a high-speed blender: A Nutribullet or a Ninja’s smoothie container will do. Blend the ingredients until a smooth and creamy consistency is achieved. Once the desired consistency is reached, add the olive oil and blend again.

Gluten-free macaroni options:

Tolerant Organic Green Lentil Elbow Macaroni

Tinkyada Pasta Joy Organic Brown Rice Pasta Elbows

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Vegan Cornbread: It Looks & Tastes Like The Real Thing!

Pamela Wasabi - Vegan ChefMiami148-small

Pamela Wasabi’s vegan rosemary cornbread with jam.

Vegan Rosemary Cornbread

Rosemary Liquid Sweetener Ingredients

2 cups of water

1 cup of honey or maple syrup

3-4 rosemary sprigs

Rosemary Liquid Sweetener Directions 

Boil the two cups of water with the honey or maple syrup. Once boiling, add the rosemary sprigs and lower the heat to low. Let it steep for 20 minutes. Then let it cool and store for later use.

Cornbread Ingredients

2.5 cups of fine cornmeal

1.5 cups of all-purpose gluten-free flour. I recommend using Bob’s Red Mill.*

1 cup of coconut oil, melted

1 cup of rice milk + ½ lemon, squeeze the lemon into the milk

1 cup of rosemary-infused maple syrup or honey (recipe above)

1 flax egg (1 tablespoon of ground flax seed + 3 tablespoons of warm water)

1.5 tsp of baking powder

1 tsp of baking soda

*Not all the gluten-free, all-purpose flours are the same. Each brand manufactures different kind of blends, which will drastically change the result of your baked good. Stick to the recommended brand in the recipe.

Directions

Preheat oven to 350’ F

Grease your desired mold with coconut oil. I used a bread loaf mold.

In a small bowl and with a spoon, mix the ground flax with the water. Set aside.

In a medium bowl, mix all the dry ingredients — the flours, baking powder and baking soda. Whisk to fully incorporate and set aside.

In a large bowl, add the rice milk and lemon juice, whisk, then add the rest of the liquid ingredients — the honey, coconut oil, and the flax egg. Whisk thoroughly.

Add the dry ingredients to the liquid ingredients bowl, and mix with a wooden spoon.

After mixing, pour the batter into the mold. Do not overfill your mold; leave 1/3 of a gap to the edge to help with even baking.

Bake for 20 minutes, then turn the mold in the oven to assure equal baking of all sides. Bake for 20 to 25 minutes more. Check the mold with a toothpick — if it comes out clean, then your cornbread is ready.

Let it cool down before removing from mold — the cornbread will compress a bit and become firmer as it cools down.

Serve with spicy jams or berry flavor jams, and a drizzle of honey.

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Summer Salads: Watermelon & Feta Recipe

watermelon salad with feta cheese and arugula, toasted almonds

Watermelon and feta salad with cherry tomatoes and basil seeds. 

By Chris Rendell, Executive Chef. Currently served at the River Yacht Club in Miami, Florida.  

Ingredients

¼ seedless watermelon, finely sliced

2 tablespoon lemon-marinated feta

1 teaspoon bloomed basil seeds

4 cherry tomatoes cut in half

Picked salad greens

Olive oil

Lemon Feta

2 tablespoon drained feta cheese

1 lemon – zest and juice

1 teaspoon finely chopped chives

1 teaspoon finely chopped parsley

Salt and pepper

In a large mixing bowl, use your hands to crumble the feta. Add lemon zest, lemon juice, chopped chives, chopped parsley, salt and pepper to taste and combine well.

Basil Seeds

Place 1 tablespoon of basil seeds in a mixing bowl and cover with 3 tablespoons of water. After 5-10 minutes they should begin to bloom, transforming from dry small seeds to swollen seeds with a pearl-like look and texture. If they still look dry, don’t be afraid to add a few more teaspoons of water.

Basil seeds can be found at health food shops or Asian grocery stores.

 

To assemble:

Lay the sliced watermelon on a large plate. Sprinkle the watermelon with the marinated feta. Place the cherry tomatoes over the feta. Dress with the basil seeds, drizzle with olive oil, and finish with fresh baby greens.

(Bonus: If you want you can save the watermelon rind to pickle, it’s a great addition to this salad or just great to snack on!)

chris rendell

Chris Rendell

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The Difference Between Cold-Pressed Juices & Smoothies

fruit and vegetable juice

The wellness world is quick to offer up a smoothie or juicing recipe, or recommend the latest healthy hotspot, but few people know the difference between the two produce-based beverages. To help break down each sip’s unique place on the nutritional spectrum, we tapped into the knowledge at the wellness-driven resort, Carillon Miami Beach. Staci Shacter, author of The Meat and Potatoes of a Healthy Meal Plan, and haute hotel nutritionist, Marissa Ciorciari, are here to straighten out the myths and misinformation about juices and smoothies.

What is the basis of a smoothie?

STACIE SHACTER: Smoothies use the whole fruit, so [when making one] you don’t need to use as much fruit as you would if you were juicing.

Is the whole fruit nature of a smoothie good or bad?

SS: This is good since fruit tends to be high in sugar. Because the whole fruit ends up in your cup, smoothies are also high in fiber. Soluble fiber has been shown to help with lowering cholesterol and stabilizing blood sugar. Insoluble fiber has been shown to help with keeping the digestive system healthy and vigorous, and preventing and treating constipation. However, too many dark green fibrous vegetables in a smoothie will not be palatable. For this reason, you may want your smoothie to have mostly fruit or mild tasting vegetables like cucumber, romaine, or celery, and smaller amounts of dark leafy greens.

And what about juices — how do they differ from smoothies?

SS: Juicers are different from blenders since juicing separates the liquid from the healthy fiber, and only the liquid is consumed.

What are the benefits of juicing?

SS: Juicing allows for more vitamins, minerals, and phytonutrients per serving than a smoothie: This is partly because you can consume higher quantities since it does not contain the fiber. More importantly, the amount of greens you can convert to juice is much greater than what you can put in a smoothie. Unlike with smoothies, with juicing it is better to use primarily vegetables with smaller quantities of fruit.

Are there any drawbacks to juicing?

MARISSA CIORCIARI: Yes, there are. While some enzymes and other bioactive ingredients can become enhanced in the juicing process, others are lost due to the heat and physical process. 

Are there any additional drawbacks to having a juice or smoothie?

MC: Many juices and smoothies can be high in calories and simple sugars. This can occur from large amounts of high-fructose fruits and added sugars added to the recipes. If over consumed, the calories can add up leading to weight gain. For this reason, I often recommend many juices include a higher proportion of either leafy green vegetables, celery, fresh herbs, and even beets or carrots to reduce total sugar content.

SS: Variety is key!  Yes, kale is good for you, but so are other greens. For juices, use celery, cucumber, romaine, collards, escarole, parsley, spinach, chard, cilantro, basil, fennel, mint, dandelion greens, beet greens, etc. Add a little apple to this blend for a really tasty drink! A low-carb way to balance flavors is to add lemon, lime, or ginger to your juice: This will help balance out the bitterness of the greens or the earthy taste of beets.

So what’s the bottom line on these two produce-based drinks?

MC: Cold pressed juices and smoothies are beneficial to the average individual in moderation or used daily, and when kept in relatively low sugar content.

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Matthew Kenney Opens Asian-Inspired Pop-Up, Arata in Belfast, Maine

I’m no vegan (or even a vegetarian, for that matter), but given my extensive carnivorous cutbacks, there are now few things I appreciate more than well executed, filling, and tasty plant-based meal. Miami has been a bit behind in the raw food realm but was finally nationally pillared with the arrival of Matthew Kenney’s Plant Food & Wine and Culinary Academy in Wynwood (adjacent to conscious wellness hub, The Sacred Space Miami, no less). As a Kenney newbie, I visited the restaurant on a dinner date and was floored by the team’s ability to manipulate flavors and textures: We gobbled up kelp-based Cacio e Pepe, watermelon poke, and hearts of palm. A delightfully tart and creamy strawberry hibiscus “cheesecake” with lime curd, vanilla shortbread, pistachio, and sorrel sealed our satisfactions. The interior design was equally impressive: A contemporary dining room with mirrored wall panels and wood beamed ceilings opened up to fountained courtyard.

matthew kenney ramen arata

Arata ramen with pulled mushrooms.

Kenney’s concepts show no sign of slowing down: Before landing in Miami, Kenney opened a pizza parlor in New York City. During Memorial Day Weekend 2016, he’ll head home to open Arata in Belfast, Maine. The Asian-inspired pop-up sprouts on May 27, 2016, through late October 2016. Housed inside “The Gothic,” an experimental culinary incubator, the menu will don mushroom ramen bowls, oyster buns, and kimchi pancakes: The meals and cocktails all muse on seasonal summer ingredients. “Each of our restaurants has a unique style but there are similarities in signature dishes, emphasis on innovation, and the artistry of our plant-based cuisine thanks to the creative oversight of Director of Culinary Operations, Chef Scott Winegard,” explained Kenney. “Yet each restaurant has its own personality—Scott immerses himself in the local markets to source the best local produce of each different climate and culture.”

arata matthew kenney smoked king oyster buns

Arata’s smoked king oyster buns.

“I’m thrilled that the next project aimed at crafting the future of food is taking place in my home state of Maine,” said Kenney. “With Arata, we will be giving our talented team the space to test new ideas, experiment and continuously innovate within the category. I’m excited to share a delicious, healthy menu with the Maine community, and continue to prove that plant-based cuisine truly knows no bounds.”

spicy udon matthew kenney arata

Spicy udon.

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Want To Know What Your Spirit Veggie Is?

farmer with vegetables

Almost the entire creative department at Spafinder Wellness 365 found themselves hilariously encroached with this fun little quiz produced by food site, Dirt. Part of our engagement grew from our lack of knowledge; we didn’t know that half the vegetables featured even existed. (Shame on us, but we learned something new!) We also couldn’t believe how accurate some of the matches were.

So find out for yourself: Click here to uncover what your spirit vegetable is!

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