Salmon and Mustard Green Soup

Serves 3 or 4 

1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon ginger
1 tablespoon toasted sesame oil
1 tablespoon soy sauce
coconut oil for the pan
6 oz. salmon, skin removed
4-6 cups veggie or fish broth
4 scallions, minced
3 cloves of garlic, minced
1 bunch mustard greens
1/2 package of brown rice noodles
salt to taste.

In a tiny bowl, mix together spices, a third of the garlic, sesame oil, and soy sauce. Brush over the salmon, and set aside. If you are really prepared, you could do this step the night before, or marinate the salmon all day while you’re at work. 
 
Heat your largest cast iron skillet* on medium heat, with a tablespoon of oil. When the pan is hot, add salmon and any remaining marinade. Heat until sizzling, and tuck under a hot broiler for two or three minutes. Use to the oven light to check: you want the top of the salmon to blanch and maybe brown, but the thick center of the fish should stay pink.

Remove the pan from the oven, and place back over high heat. Add broth until the fish is well covered, bring to a boil, and turn down to a simmer. Add scallions and remaining garlic. Remove mustard greens from their ribs, and chop into bite size pieces. Add to the broth, nesting the salmon. As the fish cooks, it will become easy to break apart; separate the flakes with a  wooded spoon. Taste for seasoning.

Cook the noodles in a separate pot. Dry them well, and separate into serving bowls. Ladle soup on top and serve.

*Note: I used a large, deep skillet because I’ve been meaning to expand my cookery collection, and don’t have a heavy bottomed soup pot. I think this would work well in any pot with a heavy bottom, as long as it’s okay to go under the broiler. 

Fast vs. Cleanse vs. Detox

This is an old post, but I wanted to bring it up again, because I had a client get sick last week after trying a cleanse she read about in some magazine. Ask lots of questions, not only about the cleanse you want to try, but also why do you want to “cleanse?” What are you trying to get rid of? Is it physical, emotional or spiritual? Would it be more effective and sustainable to commit to making one healthy choice every day? Commit to eating green vegetable ever day, or drinking 8 glasses of water, or getting 30 minutes of exercise. More below…

There are lots of fasts, cleanses and detox diets out there on the internet. Everyone wants to tell you about their new green smoothie the amazing diet they found, where you only eat bananas and pecans. Let’s clear up some of the confusion about dieting and detox.

Fasting

During a fast, one…

New Year, New You?

I’ve never kept a New Year’s Resolution in my life. Really, in August, do you ever stop to think about some idea you came up with eight or nine months ago? Nope. Not me, anyways.

So this year, instead of making a promise that I’m not going to keep, I thought about all the things I want to cultivate in my life; things that feed my soul, make me feel more alive, things that get me out of bed in the morning, and keep me healthy and happy.

Try this exercise:  Sit quietly with your notebook in a place you feel safe and comfortable. Picture your ideal life. How would you spend your leisure time?

How can you start doing that now? Build these activities into your life, just like you would new tasks for work, or household chores. Share your dreams with your friends, and ask them to join in. Doing what you love to do can be as important as doing what you have to do.

Examples:

-Art is important to me! Being creative helps me feel more self-expressed, and gives my brain a break from problem solving. I built writing into my morning routine; after I get up and do my stretches, I sit down with a pen and just write. I also set up an art date every week with my roommate, when we pull out our old magazines, and make collages and small paintings for three hours together.

-Playful movement is also important to me. It makes me more confident in my body, and keeps me healthy. If I were to make a resolution around this, I would say “I am going to get 30 minutes of heart pounding exercise every day!” Saying that is great, but working into my life in a sustainable way will make it stick. I already ride my bike to work on most days, and go to yoga three or four times a week. What can I do to get moving on days when it’s too icy to bike, or I’m too busy for yoga? I can call a friend and ask if they can meet for a walk, or I can look up my favorite music video and spend half an hour trying to learn the dance moves. Around four o’clock, I look up from my desk and think “Oh man! How am I going to move around today?” It gets me going.

-Healthy cooking is important to me, and so is sharing food with people I love. I looked at the calendar for the next couple months, and marked down five or six nights that I could have small dinner parties. Nothing fancy, just an opportunity for me to try out some new recipes and see some friends. I think about who I would love to see, and send out invites. Having these dinners in the future encourages me to go grocery shopping and learn new recipes frequently, which keeps me having fun in the kitchen.

Do you see the common thread? Pick something you love, make it a priority. Include your loved ones in your plans. Figure out the groundwork that needs to be done, i.e. buy a few new tubes of paint, renew your yoga membership, and make a regular grocery list. Set yourself up to love your life. That’s way more inspiring that resolving to lose fifteen pounds. The secret is, if you’re loving your life, you’ll probably lose the weight without trying.

(P.S. My name is Lily Calfee! I am a Wellness Counselor in Boulder, Colorado. I teach women how to think and eat healthier to be their most radiant selves. My clients come to me overweight, stressed out and depressed, and transform their lives to experience energy, joy and self love. Learn more at IdealNourishment.com and read more blog entries here.)

Last time, I wrote about how I go a little bit nuts when Noah leaves town. I’ve actually gotten a lot better at making the most of my alone time. I’ve been focusing on the activities that make me feel really good on the inside. I try to learn new things, find nice treats for myself, and to increase general levels of happy and calm. This is what Saturday night looks like for Lily:

I finished a new painting! I’ve hung up my laundry to dry on the line, I’ve watered the garden, planted some new seeds and I’m puttering around the kitchen, fixin’ this soup. I’m getting to the part where you bring it to a boil, turn it down to a simmer, and go read your book for a while. I’ve got 20 minutes to chill, so I’m flipping through photos of cute hair styles, and feeling like a total princess. 

Suddenly, I hear the bone-chilling noise of fat raindrops hitting the sidewalk out side my house. These are my thoughts; occurring simultaneously:

"My laundry! I’ve got to grab it off the line before it gets soaked!"

And….

"The Swiss Chard! It has to go into the soup pot in fifteen minutes! If I don’t grab it now, I’m going to get soaked when I go grab it!”

I chose the Chard. When it comes down to it, I will almost always choose serious amounts of delicious over serious amounts of style. My laundry dried out in the sun this morning, and smells like super fresh August in Colorado. And the soup was fantastic. Make it!

People are always asking me “But how do you live without cheese?!?” And beer, and sour cream, and all of the other yummy foods that I gave up when I gave up gluten and dairy. Truth: the longer I go without these foods, the less I want them. I also don’t mind being the weirdo in social situations because I know how much better I feel when I drink whiskey instead of beer, and eat my burrito with the tortilla and cheese. 

Choices that seem tough now will get easier. And if you mess up, and eat something you shouldn’t, it’s a learning experience. You’ll choose the chard next time.

(P.S. I am a Wellness Counselor in Boulder, Colorado. I teach women how to think and eat healthier for optimal physical and emotional wellbeing. Learn more at IdealNourishment.com and read more blog entries here.)

I need to tell you guys something. The internet is a crazy place! And the craziest thing is that it isn’t a place, it’s an infinite number of non-places. It’s like a house that is all hallways, leading into more hallways. You and I, all the other folks on Tumblr, all the other folks on every other social media site, or any other website for that matter, we’re all just wandering around in these hallways together. 

Some of us have hallways that we peer down everyday; I look in on Facebook and Tumblr almost everyday, and Twitter and Pinterest a couple times a week. That’s where I run into you guys! And it’s cool, it’s like you overhear something I’m saying, and then when you share it, you pass it on to over people, and they get to hear what I’m saying, and everyone is learning and sharing all the time.

I am so appreciative of the positive response that I have gotten here on Tumblr. I want to say thank you! So, I am offering you, my beloved co-residents of the Tumbler Hallway, a free initial consolation with me. We will talk about how your whole life is feeding you now, and how you would like to improve it. We will pick a couple key changes that would have the most benefit for you, and figure out what your Ideal Nourishment is. 

Please, please, please, take advantage of this offer, by emailing me at lily@idealnourishment.com to schedule an appointment.  Mention Tumblr in your email. No matter where you are in the world, we are connected by this crazy thing (the internet) and we can meet over the phone or on Skype.

Feel free to share this offer, but get in touch soon; the days are only so long.

Sexy Breakfast

Wow! I’m back from an ah-MAZ-ing trip to Europe, where I taste-tested my way through Paris, Prague and Berlin. 

Here is a tasty breakfast salad from Paris, with bitter lettuce, artichoke hearts, avocados, pickled herring, and soft boiled egg. Mmmmm, a sprinkle of olive oil and balsamic vinegar, and salt and fresh pepper.


Now that I’m back in the swing of Boulder summertime, I’m excited to see some faces and make some delicious meals. Join me for a cooking class or a healthy lunch bunch downtown! Check out the schedule at http://www.meetup.com/Boulder-Womens-Wellness-Group 

Slow-Baked Blueberry Oatmeal

Baked-Blueberry Oatmeal

A caramelized layer of bananas on the bottom of this dish make it totally decadent. For the weekday morning that refuses to hit the ground running; I put this together, slip it into the oven and hop in the shower. By time I am ready, so is breakfast.

INGREDIENTS

  • 1 cups rolled oats
  • 1/4 cup unsweetened coconut flakes
  • 1/2 teaspoon aluminum-free baking powder
  • 1 teaspoons ground cinnamon
  • 1/2 teaspoon fine-grain sea salt
  • 1/2 can coconut milk
  • 1/4 cup water
  • 3 Tbs pure maple syrup (or raw sugar)
  • 1 large egg
  • 1 1/2 Tbs melted coconut oil
  • 1 tsp vanilla extract
  • a ripe banana, cut into ½-inch pieces
  • 3/4 cup blueberries or blackberries

DIRECTIONS

1. Preheat the oven to 375 degrees with a rack in the top third of the oven.  Oil the inside of an 8"x4" baking dish, or four ramekins.

2. In a medium bowl, mix together the oats, coconut, sugar (if you’re using it in place of maple syrup), baking powder, cinnamon, and salt. 

3. In another bowl, whisk together the maple syrup (if using), coconut milk, water, egg, half of the melted oil, and vanilla.

4. Place the banana slices in a single layer on the bottom of the baking dish. Arrange two-thirds of the berries on top of the bananas. Cover the fruit with the dry oat mixture, then drizzle the wet ingredients over the oats. Wiggle the baking dish to make sure the milk moves down through the oats. Scatter the remaining berries across the top, and sprinkle some extra coconut flakes and sliced almonds on top if you’d like.

5. Bake for 45 minutes, until the top is golden. Remove your baked oatmeal from the oven and let it cool for a few minutes. Serves 4 (or you, four days in a row!)