I just returned from an amazing visit to the San Francisco Bay area of California--where I am originally from. During my stay, I took a weekend roadtrip to Lake Tahoe for a friends party. Traveling today is expensive, but one thing that gets CHEAPER as you travel is the prices of my favorite foods... produce! Veggies and fruit prices seem to plummet as you drive out towards the farms...
Lets take a look at just how LOW they can go. AND my Whole Foods Market debate....READ ON! I had STICKER SHOCK as I roamed the aisles of my NYC Whole Foods today. $2.99 a pound for apples, $2.50 per avocado, $2.99 per pound of oranges, 50 cents for one small lime. Now the quality is amazing at my Whole Foods, but its not as farm fresh as the stands along California back country roads. A few of those prices said 39 cents a pound for apples, 5 ears of corn for $1, 2 for $1 avocados, $1 heirloom tomatos...I could go on but you get my point.

We always seem to rave over the quality of life in our big luxurious cities like New York or Boston or Los Angeles. But isn't eating healthfully and affordably a big part of ones quality of life? Now I don't suspect I will be seeing anyone pick up and leave the big cities for 39 cent/pound apples, but with the economy in a headlock right now it feels like eating healthy foods is harder than ever. Since when does one large peach cost $2.74!! (Yes I paid this much for a beautiful one...)

It seems sadly that eating at fast food restaurants might come back in style if the prices of produce don't start to drop for us city dwellers..I love having everything I want just a few blocks away, but is it worth the premium price? And is my quality of life in the higher-paying job city area really BETTER than those in farmland, USA????

All I want is the old days when farm fresh peaches were on sale for 19 cents a pound... Not $2.74 per peach......

Have you ever had a knish? I mean a homemade, all-natural, warm from the oven knish? If so, you know that a knish is....DELISH! And your mouth is already watering from the food photo of the flaky, tender and plump munchie. If not, please please read on and discover a knish, a soul-satisfying bundle of potato goodness! At only 300 calories per GIANT knish...how can you miss this food find..... (since 1910!! ...These Knishes must be the BEST!)



WHAT IS A KNISH???

Made from the main ingredient POTATOES--A knish is a small round "pie" with a dough outside, stuffed with filling such as spinach, sweet potato, kasha or mushroom. A knish is about the size of a softball and VEGAN--no dairy, eggs or meat (unless specified).

Knishes can be bought warm or cold and easily heated up in the microwave or oven. One potato knish (large size) has only 300 calories--and is very filling.

My knish discovery began when I decided to research a curious little store on Houston street in NYC'S LES. I had walked by this quaint little store (right next to Sunshine Movie Theater) literally hundreds of times, but never went inside. What is a knish anyways??? I always asked myself. The window was usually full of plump little knishes-warm from the oven. But still I only scowled at the place and moved on.

Until recently I decided to research this store--Yonah Schimmels Knishes-- on yelp.com.

The reviews were all very high. And after researching the healthy properties of an all natural potato based knish, I decided I HAD TO TRY THIS PLACE!

So first thing Tuesday morning I was excited to see the store was open. I went inside to be greeted by a sweet man at the counter. I asked, are there any flavors that are dairy free?
He looked at me curiously..." there are NO butter, eggs, dairy in any knish." Ah perfect!! I was thrilled. I ordered a spinach and a sweet potato knish. $3 each. I got a few beverages too and was very excited. I was shocked at the heavy weight of my tiny bag.

I got home, heated a sweet potato knish in the microwave for 90 seconds and it came out warm and fluffy--the microwave really did it well.

It smelled delish! Like warm sweet potatoes--like a pot pit, without all the unhealthy stuff!!

THE TASTE

YUM! I will definitely be adding THE KNISHERY to my list of yummy stops along the way home.....

Live in NYC? Check out the Knishery at 137 e. Houston st. Its been in business since 1910!!!

Not in the area?? Well you can actually order a dozen knishes online! www.knishery.com

Its $85 including shipping, but trust me--I think it is worth a try. These knishes must be the best around, and if you are going to eat a knish--I am guessing it MUST be fresh and made with the highest quality ingredients--which YONAH SCHIMMEL'S DOES!!

Warm knishes...yum...

and isn't there some line from Charlie and the Chocolate Factory that references a KNISH?...... hmmmm

www.knishery.com
www.yelp.com

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I trekked across town. Took two stinky subway trains. Got off at the wrong stop and had to hike through a Friday morning tourist-packed Times Square. Went down the wrong street-twice. Mistook 43rd street for 40th street. Turned around. Went the wrong way on 6th Avenue. Then finally made it..... to where you ask? Read on to find out my favorite thing. Hint: It was well worth the trek across NYC from the LES to Bryant Park--even if it was a "PAIN" in the bum..... What is it that I trekked across town for? My favorite thing to munch on in the mornings-- that I simply can't make myself???

A Le PAIN Quotidien Vegan Blueberry Muffin! (Pronounce moofin in these parts). It is chewy yet moist. Crumbly yet firm. The sugary top goes perfectly with the caramel colored whole grain moist inside. Those little perfect blueberries scattered throughout. I always buy six at once--and freeze them for the week. I carry them home in a secure tote as if they are little chunks of gold. Clusters of healthy deliciousness. Anyone who has trekked through Times Square on a FRIDAY....knows these muffins must be good....

Everyone has obsessions...food munchie favorites... what are yours??? Here are a few more of mine:

FAVORITE....

Muffin: (Duh) Le Pain's Vegan Blueberry Muffin
Runner up: Strawberry-Peach from Angelika Cafe

Smoothie: Papaya Paradise from Liquiteria in NYC (Added: Spirulina and Aloe Vera)
Runner Up: Jamba Juice Acai Antioxidant, no sherbet-sub blueberries (Added: Vita and energy boosts)

Delivery Meal: Caravan of Dreams (NYC) Tofu-pesto sandwich, hot soup of the day, coconut water, side of rice and seitan, oh and maybe some carrot cake. (Don't forget the extra lemon-basil dressing!! Closed face too!)
Runner Up: GoBo in NYC's West Village...but they don't deliver in my range anymore....booooo! I miss that Butternut Squash Risotto and Seitan Skewers with mustard sauces....!

Movie Munchies: Popcorn--no butter! One or two twizzlers--stolen from my date, aka husband.

Under $15, To-Go Dinner, even though its out of delivery range: Cafeteria's Vegan Veggie Burger (nyc, Chelsea). It's delicious.
Runner up: Dare I say, Chipotle? Rice, beans, veggies, guac, salsa and lettuce.....none of the "bad" stuff I assure you. (Sigh, I miss real California mexican food though...)

Coffee: Gimme Coffee!'s Soy Latte. Best coffee downtown.
Runner Up: Le Pain's large soy latte. (All over the world-thank goodness!) (Can I get a muffin with that?)
(sorry Starbucks)...try coming out with that soy Frapp and maybe we can talk...

Interesting-Non-Mainstream Dining Experience: The Kitchen Club in nyc.
Runner Up: Blossom in nyc.
Outside of nyc: Vix in Miami and (Palapas in Santa Cruz, CA....for sentimental reasons!)

Favorite Food on the Beach: Delivered-to-my-Umbrella Garlic Hummus and Pita from Delano's Blue Door/Sky...something blue....in South Beach, Miami Florida. (Delano is also my favorite hotel in the world....but this is the favorite munchies list.)

Favorite Pizza: Pizza Paradiso in Georgetown, DC
Runner Up: Lombardi's in NYC.....but only on Halloween--sangria included.

Favorite "Dress up" Restaurant: Morimoto in nyc...also Le Bernadin can't be beat...
Runner Up: Felidia in nyc, or Vix in South Beach.

I'm running out of favorites right now, but there are so many more..

Last but not least:

Favorite Beverage: Fresh Young Coconut Water from Organic Avenue in nyc
Runner Up: Acai Juice from Samzabon brand. (In the original purple bottle)

...What are YOUR fav's????? I'd love to hear them in the comments section!

Happy Friday--my third favorite day of the week.

Labor Day is this weekend, so it may be your last chance at a true summertime BBQ.
So here's a water-cooler question: What are the top ten BEST fruit options for the grill? Read on to see if your top-ten list matches ours...

My official end-of-summer list of fruit that tastes great grilled. Here it is:

Top Ten Fruits to "Throw" on the Grill

10. Nectarines
9. Apples
8. Papaya
7. Apricots
6. Pears
5. Peaches
4. Figs
3. Bananas
2. Mango

..and #1 is...

1. Pineapple!

(You can't beat a thick slice of grilled pineapple to top off a veggie burger. (The non-vegans will even love a slice of fresh fruit on their burger...although I recommend the veggie burger option!)Add some salsa and mango chutney and you are in grillers heaven!

Do you have any other fruit ideas to add to my list?

Did I forget something yummy? Add it to the comments...

Happy Grilling.

I remember Michael Jordan with his gentle smile, nodding his head and scooping up a spoonful of crunchy brown flakes, saying "Eat your Wheaties kids!" I also remember the boys in my junior high and high school classes saying their favorite cereal was Wheaties....was there a connection there? Some may argue no, but I say yes!
Michael Phelps the most decorated Olympic athlete ever has chosen to plaster his face all over....wait for it kids...

.....boxes of FROSTED FLAKES. Is this a MAJOR PHELPS PHLUB?. Nutritionists everywhere are saying the same thing.... "With the obesity epidemic in our country, it is shocking that Michael Phelps would even consider choosing a very unhealthy cereal such as Kellogs Frosted Flakes to proclaim his cereal-box glory status."

"I would not consider Frosted Flakes the food of an Olympian," said nutritionist Rebecca Solomon of Mount Sinai Medical Center.

Frosted Flakes...perhaps now called PHROSTED PHLAKES???...is basically a bowl full of sugar. And I cannot imagine any parent would be happy about being forced into buying a box for their Phelps Phan children. Even if you are a head strong healthy treat toting parent, you may somehow find yourself purchasing a box of this stuff--just for the iconic image on the box.

The question begins....NOW WHAT? Do I let my kids eat this stuff? Do I secretly replace the frosted white flakes with something I bought at Whole Foods? (A la Deceptively Delicious, Jessica Seinfeld style...) Or do I allow the kids the joy of gulping down the sugary spoonfuls--and call it dessert instead of "the breakfast of gold-medalists...."

OR...do I simply let them try the creamy white sugar-flakes, let them get a sugar high, and then tell them how unhealthy that sugar high is? Yeah right. We all know that cold cereal of the SUGAR in a BOWL variety (Pops, Cocoa Crispies, Cocoa Puffs, Lucky Charms, Cinnamon Toast Crunch, Count Chocula....) are ALL like Kiddie Cocaine. Kids try it once and THEY ARE HOOKED! They want more! Heck, they could probably eat the whole box in one sitting. They will never go back to your Fiber-in-a-bowl healthy brand, like Kashi, Whole Foods 365 cereal, Barbara's Bakery, Puffins, ect....

C'mon feel the advertising pressure. Give in. Be a "cool mom". Afterall....Frosted Flakes....or "Frosties"....are in fact VEGAN! What could be better, right?

My advice. If YOU MUST purchase the box...really THROW THE CONTENTS AWAY! What do I sound extreme? Better safe than sorry right? Lets not end up having to detox kids from this liquid sugar breakfast....I say the withdrawal symptoms of eating an entire box of Frosted Flakes will be much worse than simply never experiencing the "joy" that comes from indulging in it.

With SO MANY healthy treats or even breakfast snacks out there....Snackimals, Whole Foods vegan cookies, Le Pain Quotidian vegan blueberry muffins, Amy's brand breakfasts, Frozen Yogurt with fresh fruit, homemade blueberry pancakes, ect..... Why feed your kids junk for a treat or breakfast when you don't really have to? But that's just my advice. One bowl of FF certainly won't hurt them.......certainly won't destroy all the healthy values you have instilled in them.......

...or will it?

www.kelloggs.com

Its the end of July...its hot....its humid...everyone seems to be "taking a week off" to go frolic on a white sandy shore and bask in clear yellow sun rays--the sound of crashing glassy aqua waves in the background.....

But wait. Where's your vacation???

Are you feeling a little left out? Are you finding yourself slumped over your desk at 7pm muttering to yourself, "I need a vacation. I need a vacation. I need a vacation."

Well stop the dreary chanting and start giving yourself the vacation you deserve....without leaving your desk.....hmmm there must be a catch....click through to read more....

OK so if you are missing out on that "TROPICAL ISLAND PARADISE VACATION" this year...blame it on the horrendous airline system and gas prices....

here are a few steps to stop the pity-party and start a little self relaxation.

1. BUY an AMAZING body oil..I recommend the ESPA brand in the FITNESS blend fragrance.

---the next step is to keep this oil at your desk and rub it on your temples, over your arms and hands and elbows whenever you need a little pick-me-up. (ESPA is the same brand that the glorious Mandarin Oriental Hotel chain uses in its world-class spas)
www.espaonline.com

2. DEEP BREATHING/VISUALIZATION/ALL THAT HIPPY STUFF....So I know you hate to hear it, but deep breathing and visualization can work wonders for your mind/body and spirirt. So stop the "I need a vacation" chanting and close you eyes, inhale through you nose slowly and picture your favorite relaxing spot. A warm sandy beach, a cool lava rock by a waterfall, a cool misty bamboo forrest....a hotel pool..whatever gives your that "ahhhhh" feeling.

3. LUNCHBREAK--Vacation...Cut the soup and salad and go for a tropical island lunch! Order a pineapple-mango smoothie or a grilled pineapple veggie burger. Stick a Coconut Water in the fridge and drink it when you are feeling thirsty. Snack on macadamia nuts and dried papaya. Chug acai or a bit of POG---(if you can find it!)

Overall the point is to not get down on yourself if you are not able to jet to FIJI this season. It will just make your next getaway that much better....and you should feel good about not being one of the vacationers to pay $600 a night for a hotel room or $1500 for roundtrip airfare. Your desktop vacay should be under $20!

WWW.ESPAONLINE.COM
WWW.JAMBAJUICE.COM
WWW.ZICO.COM
http://www.hawaiipictures.com/

Skipping down the aisle at my local NYC Whole Foods market I cannot help but feel overwhelmed by the amount of marketing hyjinx that surround me left to right, toe to tip top of my head. Blue bunny's selling crackers, laughing cow's selling cheese, swimming ducks selling cookies and even a bright red Elmo character selling oatmeal. Is this what our food has evolved to? Have we forgotten the entire point of healthy eating? It's not about the "experience"--its about the food. Every box and bottle seems to be selling something other than the actual food:

ENERGY
HAPPINESS
ZEN
PURITY
MENTAL POWER

Vitamin Water sells everything from energy to relaxation to mental focus. So it makes me wonder--why even bother with "real food" when I can drink my happiness and eat it too!

Kid and adult food packaging has gotten out of control. How will kids ever learn the true meaning of food if all they crave is the box with the seven foot yellow bird on it??

Can Kids Ever be Happy with SIMPLE HEALTHY FOOD? TRY THIS TEST:

I dare you to do a marketing test on your own kids:
Put in front of them several foods. One of which is in its original form and one of which is branded and marketed with characters, colors or toys. Try this:
Gather, an apple-sliced by hand.
A glass of milk or chocolate milk (soy, almond, dairy or rice milk).
A glass of fresh squeezed orange juice.
A hand made peanut butter and sandwich-using organic low in sugar ingredients.
And a bowl of handmade trail mix--even with a few dark chocolate chips in it.

Then on the other side of the table place a character-branded juice box.
A character branded milk box (same flavor as used above.
One of those welches kid-branded freezer section pb and j sandwiches (loaded in sugar)
And a kid-branded granola bar--maybe even without any chocolate chips!

...Now let them choose! Free will!

If your child chooses all the healthy non-branded items---bravo to you, lunch can be served!

...But if your kid is only human, and chooses the marketed, glittered and less-healthy options, you can continue the exercise with a taste test...

Try a blind taste test of all the ingredients.

Then ask your child which they preferred in taste.

If they choose the healthy stuff-yay for pure young taste buds.
But if they have a taste for the less healthy items, you've got a bit more work to do. Next, try explaining to your child which items are loaded with sugar and which items are healthy in vitamins and nutrients that will help them grow strong!

Check out some of the FUN FOOD FACTS at the lUNCHBOX bUNCH WEBSITE. ONLINE HERE:

http://www.lunchboxbunch.com/funfacts.html

And next time you go to the store, spend a lot of time in the non-branded fruit and veggies sections--and try to spark some interest and curiosity in you child for healthier options. You can even print out a CIRCLE-IT GROCERY LIST featuring the Lunchbox Bunch characters.

ONLINE HERE:
http://www.lunchboxbunch.com/GroceryList.html

--

With the recent TOMATO SCARE...expert sources, well the FDA, are encouraging consumers to stop buying tomatoes--unless they are left ON-THE-VINE. (Cherry, locally grown and home-grown tomatoes may also be OK...)

Gosh, what does that mean? Just why do the tomatoes left on the vine get the stamp of approval, and all the other red plump tomatoes are banished from our plates? Well the answer is not so obvious.-- After MUCH searching, I could not get a clear answer from the FDA about why on-the-vine is OK...for this "tomato scare situation".

BUT NO FEAR...

I have a few other reasons why you should feel good about choosing produce still left on the vine, on the branch or with root in tact!

Lets look quickly at GRAPES (left on the vine--as they almost always are found).

Grapes, by nature are "on-the-vine" fruit! This fact is one reason why grapes are such an amazing antioxidant snack! Since they come packaged on the vine--they are getting a happy "to-go bag" from the vine they were plucked from.

We pay more for tomatoes left on the vine because they stay fresher longer and more nutrients are kept in tact. So we should not take for granted that grapes are another "ON THE VINE" product.

What does the VINE, LEAF, BRANCH, ROOT or STEM do?
The vines are like a "to-go" bag from the tree or vine that a piece of produce is from. A vine or branch left in-tact can prolong the life and nutrients in the fruit or veggie. You will notice that over time, the vine or branches left in-tact on picked produce will shrivel or become black--in essence, USED. Yet the produce will stay fresh and healthy. The vine, branch, leaf, whatever, is doing its job of supporting the picked produce.

So the next time you munch some grapes and pluck them from their vine--just realize that you are plucking --in a way--freshly picked fruit!! And we all know that fresh is always best for taste and nutrition.

Read on for MORE produce that can STAY ON THE VINE...OR STEM..OR LEAF...OR BRANCH!

....other fruits and veggies that can be found "still on the vine or branch" at purchase:

cherries with the stem attached, some peaches with the leaves still attached, corn in the husk, sprouts still in their rooted bed, radishes and carrots with the stalks still attached, pineapples with healthy stalks, tomatoes on the vine, strawberries with long stems and leaves still attached and even hydroponic boston lettuce with the roots still attached.

...just compare a pre-cut baby carrot to a freshly chopped heart of a stalked carrot--
--the fresh carrot will have a stronger fresh carrot smell and flavor, and more nutrients un-oxidized--in tact.

YAY for fresh produce--especially produce with a to-go bag from its original plant....

Its hot. I'm still mad a t Starbucks. And Jamba Juice is about twenty blocks west in SoHo. What is a person to do? Lug out that blender and start blending your own healthy delicious smoothies of course! No, lets not do the boring banana strawberry or pineapple-mango smoothies...lets think of a few NEW EXCITING AND CREATIVE FLAVOR COMBOS!!!!

Todays smoothie is a lightweight--less fruit--more ice--more hydrating refreshment. We're going to start out with a slushie-smoothie--and later this week, we'll build into the more heftier fruit smoothies.

TODAYS SMOOTHIE FLAVOR:
LITTLE LOST GRAPE SLUSHIE SIPPER

-2 cups organic concord grape juice
-2 cups ice
-the juice of one lemon
-the juice of one orange
-(optional) one handful of frozen blueberries or blackberries

BLEND--and enjoy!

YUM--grape slushie smoothie-

-refreshing and high in ANTIOXIDANTS!

...CHEERS TO THE SUNSHINE....

These are common headlines we seem to see lately. It seems that "simplifying one life" is the new crash diet of the eighties. Dieting ones tasks and objects to in turn "simplify".

Crash dieting: throwing out all the junk food.

Crash simplification?

Toss out the TiVo, throw away the pile of magazines, donate your Starbucks card to a homeless man. But just what does it really mean to 'simplify' ones life? Is it even possible?

Look at the today's societal challenges marching against us..... (Ahem...) .....Cell phones, mini video cameras, triple venti extra-hot iced soy vanilla lattes, iced mochas with and without whip, twenty-seven check-out stands at Whole Foods, take-out delivery past midnight (3am on weekends), TiVo, reality shows, a thousand channels of cable, Secretary's Day, doormen, tipping, public transportation schedules, airline security, Internet identity theft, opentable.com, $200 True Religion jeans, Prada, High Fashion, Paparazzi, 24 hour CNN, Howard Stern, Hugh Hefner, Hillary Clinton, Britney Spears, Gordan Ramsey, Brandgelina, terrorists, bomb threats, hurricanes, earthquakes, school shootings, the Cheesecake Factory menu, pregnant teen stars, Paris goes to jail, the closing bell report, soup of the day, movie tickets online, TMZ, PerezHilton, The View, Fox News, Pro Sports, nutrition facts, HGH, mobile web, and all things Mac-- (did I miss anything?)--this world is not getting any simpler anytime soon. But instead of tossing our Prada heels into the street and booking a one-way ticket to Fiji...I offer a different approach to rethinking this so-called process to "SIMPLIFY ones life." These are five easy steps to help you RETHINK SIMPLIFICATION.

RECENT HEADLINES INDICATE....
The recent article from Parenting.com preaches easy steps to simplify--asking, "What Does it Take to Simplify?"
http://www.cnn.com/2008/LIVING/personal/05/20/simplify.your.life/index.html
In this article, the author asks, "What Does it Take to Simplify One's Life?" Suggestions include to: "Say NO." "Ask for Help." "Plan Ahead" "Let Yourself Off the Hook." and "Do One Thing at Once." Instant reaction to these suggestions: what are we? Guilt-infused, obsessive compulsive, sobbing adults who overwhelm ourselves with tasks we can't get done on our own and then fall into a depressive slow-down in response to our failure? Well maybe...but here are MY FIVE EASY STEPS TO SIMPLIFY YOUR LIFE---or re-think simplification altogether.

NUMBER ONE: Simplify Your Goals, Not Your Tasks.

"They" suggest you should cut out, aka, "simplify" your tasks when you are feeling overwhelmed. I disagree. Instead...cut down--simplify-- your goals. Figure out those top few things in life that you want really really bad. Those top goals that drive you to push harder and further everyday. Then do whatever it takes to be successful at those things.

Examples of goals: getting a promotion at your job, being a good mom, spending enough time with your spouse.

Or: Moving to a new city in the next year, developing your creative hobby into a business, caring for your pet.

Or: Traveling more this year, buying a new house and fixing it up, practicing a healthy lifestyle everyday.
So instead of obsessing about tasks--focus on what you want--not on how much you have to do to get there.

Any good goal will require hard work and discipline--and a lot of tasks to achieve.

NUMBER TWO: Say No. (But Only to SAY YES.)

The article calls to SAY NO, more often. Gee, how original. I hate this advice. I picture a stressed out mother at her desk in her sweats and slippers, screaming "No!" into her cell phone, cancelling all her appointments and lunchdates and once her schedule is FREE (cue the angels singing in background) ...she cowers in her dark bedroom left alone-sobbing at how guilty she feels for letting everyone-including herself- down. Most people end up feeling guilty when they Say No. So while I think we should practice this action of saying no to unwanted tasks and appointments--every time you say no--say YES to something worth your time. Say no to a long lunch with distant friends or co-workers, so that you can say yes to putting in an extra hour workout to tend to your healthy lifestyle goal. Say NO to seeing that new movie right away, to say YES to spending the afternoon reading books with your spouse. Say NO to reading TMZ and YES to writing a post on your blog.

NUMBER THREE: Don't Prioritize!!! It only leads to guilt....

Yes that's right--stop prioritizing!! Its like running on a treadmill--it gets you nowhere. Now if you have your top goals in line--as in step number one--you have no need to "prioritize tasks" Lets face it--maybe your job is number one, but your Jcrew credit card bill is due tomorrow--are you going to stay at your desk and finish an un-urgent report--or rush to the post office to mail the bill? If you "prioritize" all the tasks that make up your day--you will be running on that treadmill. Anytime you get something done, you will be left feeling guilty for the things you have yet to do that you thought were your "top priorities" Sometimes we have to take out the garbage even though we want to skip ahead to our enjoyable tasks.

NUMBER FOUR: Admit that humans (you) are COMPLEX: And SIMPLIFY your things.

Unless you are living on a desert island with nothing but your coconut count and suntan to stress over, I can pretty much assure you that your life is only going to get more complex the longer it is lived. True, you may learn to manage stress, tasks, goals and people better--but still--it will be more complex--even if you don't notice it because you are managing it so well. Just think back to the days when your greatest worry was whether to spent Friday night with your best friend Sara or go over to Bobby's house for pizza. All while trying to finish your book report on "To Kill a Mockingbird." Simple as sunshine to you now right?
So my advice--stop "simplifying" yourself--because it's not possible--and simplify your things. Cut down your purchasing or new stuff until you sort through the old stuff. Cut down on the "miscellaneous" category of things in your life. If you can't say "I LOVE this!" about a thing--maybe its not worth keeping around.

NUMBER FIVE: Re embrace CHAOS!

I love this last tip. We are a generation of OCD pill-poppers and Desperate Housewives. We bow down to Martha Stewart when she showcases her fifty-five types of butter cream frosting cupcakes and twenty ways to poach an egg. We adore our folders which organize our computer, our labeled drawers and "Container Store" mentality of life. Well I say....STOP IT!!! Stop the obsessive organizing that is "simplifying and organizing your life." This type of mentality only leads to an obsession for perfection. A quest for perfection muffles creativity, dampens happiness and squelches the possibility of stumbling upon inspiration. Embrace chaos once in a while--leave your desk messy and have an unplanned long lunchbreak. Spend an hour walking the long way home simply to give your brain a vacation from predictability. Enjoy the chaos that occurs during rush hour--a crowded subway--beating the closing doors to "make the train"-- find joy in the final minutes before a big presentation-with last minute changes and tweaks to be made-- smile at the after-work supermarket chaos with clogged aisles and customers crunching on un-purchased chips as they wait in line. Chaos stimulates the brain--and who knows what creative idea may pop out of your mouth when you give it a little squeeze or two of CHAOS.

SIMPLE END POINT: CRASH SIMPLIFYING YOUR LIFE IS LIKE CUTTING OUT CARBS ON A CRASH DIET.....IT SOUNDS LIKE A SOLUTION, BUT ITS REALLY JUST PUNISHMENT. STOP DEPRIVING YOURSELF OF CARBS--AND COMPLEXITY--IT WILL MAKE LIFE A HECK OF A LOT SIMPLER.

Here is a simple top ten list of foods that I eat almost everyday. Check it out and add them to your diet as well!

1. Coconut Water: for optimal hydration and potassium intake--electrolyte replenishment.
Try ZICO, Vita CoCo, O.N.E, and fresh young coconut juice from your local health store...

2. Acai Juice: for omega fats, protein, and amazing antioxidant replenishment. Try Samzabon brand. Triple flavor have acai, blueberry and pomegranate blend!

3. Umeboshi plums (asian pickled plums): This is an interesting one....many traditional asian culture say that one umeboshi a day will lead to strength, vitality and digestive health. Umeboshi is a pickled plum--it is an ancient food creation process and was eaten by samari warriors for quick strength. Umeboshi can be found an asian grocery stores and in the asian section at Whole Foods. Umeboshi is an amazing alkalizer...meaning if you have an overly acidic body--umeboshi will help regulate the acid-alkaline balance in your body.

4. Brazil Nut: Just one Brazil nut a day ensures you that you are getting 100% RDA of selenium intake...selenium is an important nutrient that some people are deficient in. (PS..your mom probably had these, but didn't know their value..)

5. Probiotic Yogurt--Helps keep your digestive and immune system healthy and strong! My favorite brand is BIO-KPlus. These tiny yogurt shots are expensive at almost $4 a shot, but this brand is amazing! They even have a dairy-free version with soy that I love. You can't find a better dairy-free option. The flavor is very yummy and its a great morning ritual to acquire. If can't miss my morning bio-kplus shot now!

6. Olive Oil--OK, not too unique, and your mother probably DID have this super food....but did she have the same 50+ bottle selection at her local health food/Whole foods store??? Probably not....Trying different brands and flavors keeps it fun and interesting to consume this amazingly healthy good-for-your-whole-body fat.

7. Green or White Tea/ or Yerba Mate--Teas are becoming known for their amazing antioxidant benefits as well as incredible phytochemical substances. Gosh, green tea has been found to contain a number of healing phytochemicals--white tea is even more concentrated, but a bit more pungent to drink. Yerba Mate--a new tea to the main stream crowd is like a SUPER TEA...A great brand is Guayaki.

A quick explanation of the difference between green tea and yerba mate:
While yerba mate and green tea share many of the same benefits, (antioxidants, polyphenols, flavenoids, bio flavenoids, and theophylline) modern science shows that yerba mate has 52 more active compounds than green tea. There are 196 active compounds in yerba mate compared to the 144 found in green tea. In fact, yerba mate can boast higher polyphenol and antioxidant counts than either green or black teas.

8. Goji Berries--Goji berries are one of those super foods that you may have heard of, but haven't quite tried for yourself. I did a whole post devoted to this fantastic super food...so check it out in archives

9. Tempeh and Seitan--Its true that tofu has long been the number one meat replacement for getting a complete protein. But if you haven't tried seitan or tempeh yet--you are missing out!! These complete protein "meat replacers" are delicious and add a more sophisticated texture and taste to your vegan friendly meal plate! Seitan is basically wheat gluten protein and tempeh is fermented soy beans. Sounds gross, but trust me--seitan can taste better and more tender and succulent than the best meat--if prepared by a master. Here in NYC, GoBo's seitan skewers with two mustard dipping sauces and pickled papaya--is an absolutly crave-worthy dish...

10. Sprouts--Your mother may have loaded up that turkey and cheese sandwich with alfalfa sprouts..but these are not the sprots I am talking about. Sprouts and micro greens are being found to contain amazing phytochemical properties in concentrated quantities compared to their full-grown sibling plants... BROCCO-SPROUTS has been found to contain the antioxidant SGS--which supposedly "lasts for days" instead of hours--like other antioxidants. See the BroccoSprouts website for more info... www.broccosprouts.com
But these sprouts are amazing in pitas, on sandwiches or tossed into salads. They are slightly more hearty and zesty than traditional alfalfa sprouts.

11. Mushrooms--OK, so I promised ten...but how could I forget my favorite veggie--MUSHROOMS! So yes your mom probably served you plenty of white button shrooms with your dinner or on a homemade pizza...but did she serve you delicious shiitake, portobella, crimini, chanterelle, oyster or hen of the woods mushrooms? I doubt t. Mushrooms are being founf to have some amazing phytochemical properties...and taste absolutely gourmet. The five star Michelin chefs of the world would not survive in their kitchen without some high quality shrooms....so cheers to mushrooms. Try shiitake and portobella first, then take a stab at those higher priced chanterelles for a real gourmet kick to your at-home meal! Read more about the phytochemicals in my phytochemicals blog post.

Have any suggestions to this list???? Things I left out?

Let me know!!!!

UPDATE: A few of you wrote in to suggest these foods:

Whole Wheat/LIVE sprouted grain pasta, breads and tortillas

HEMP and HEMPmilk

Macadamia nuts and oil

Coconut Oil

Quinoa and Spelt grains

Taro root chips instead of potato chips

Dark chocolate--80% dark! (how could i forget chocolate!)

...more to come...

Paying two to five dollors a bottle for glass bottled iced tea doesn't seem all that good for my health. Why must I pay this much for something that really only contains water and tea. Sometimes other natural flavors I can find all around my kitchen....mint, lemon, honey.
Well in order to maintain my mental sanity over paying way too much for a tasty ice cold iced tea beverage...I will make my own, show you how easy it is, and for a fraction of the price I's pay in that store down the street.

So today I decided to make honey-lemon-mint-green iced tea. I bought the exact same thing at a health food store for 3.49 yesturday.

The steps are simple, and the homemade version will taste MUCH MUCH better--the fresher, the better.

BUZZWORD: PHYTOCHEMICALS.

Phytochemicals are a new breed of nutritional analysis. The term "phytochemicals" gets thrown around a lot when discussing the health benefits of fruits and veggies. Well unlike the short list of vitamins you may hear about...vitamins A,D,E,K,C,B'S,...ect...

....there are over 900 phytochemicals . And that only counts for the ones that have been identified.

Some of the major phytohemical groups include flavonoids and carotenoids.

But lets slow doen. Just WHAT IS a phytochemical, and why are they only found in fruits and vegetables?

A bit of science background: A phytochemical is quite simply any unique characteristic in the form of a property/chemical substance that a plant/fruit contains. These characteristics have developed over the course of millions of years in order to help the plant survive through the harsh environment of the earth. Plants are living things and their only defenses are the unique properties that they can develop through evolution over time--properties which enable survival. Tomatoes red coor help attract the precious sunrays, the thick nutrient dense skin of an orange helps protect the delicate inner flesh and the dark purple nutrient rich flesh of an acai berry helps it survive the harsh environment of the brazillian rainforrest.
Getting back to the basics.

The plain description is this:
"A phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections."
CHEMICALS--phytochemicals--react together.
One very interesting area of current research is how certain phytochemicals can combine and work together. It makes perfect sense that in science when to unique chemical properties combine, a third chemical may form which has a different reaction on the body than either of the substances alone.
It has been shown that phytochemicals can have complementary and overlapping mechanisms of action in the body, including:
antioxidant effects,
creation of detoxification enzymes,
stimulation of the immune system,
modulation of hormone metabolism,
and antibacterial and antiviral effect.

*Note: Many phytochemicals are connected to the unique COLORS of foods--that is why it is so important to eat a diet richin colorful fruits and veggies.

So what are the TYPES of phytochemical?

Carotenoids
Carotenoids are the pigments responsible for the colors of many red, green, yellow and orange fruits and vegetables. Carotenoids are a large family of phytochemicals which include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin, zeaxanthin, and others.

Flavonoids
Flavonoids are another large family of protective phytochemicals found in fruits and vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants neutralize or inactivate highly unstable and extremely reactive molecules, called free radicals, that attack the cells of our body every day. Free radical damage is believed to contribute to a variety of health problems, including cancer, heart disease and aging. There are many different types of flavonoids and each appears to have protective health effects. Some of the better known flavonoids include resveratrol, anthocyanins, quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries, apples, red grapes, red wine, broccoli, onions, and green tea.

Phenolic Compounds
Phenolic compounds may reduce the risk of heart disease and certain types of cancer. Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes.

OTHER GROUPS:
Sulphoraphane
Sulphoraphane is in a class of phytochemicals called isothiocyanates. Sulphoraphane may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts, broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips and turnip greens contain sulphoraphane.
Limonene
Limonene is in a class of phytochemicals called mono-terpenes. It is found in the rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes. Limonene may help to protect the lungs and reduce the risk of certain types of cancer.
Indoles
This family of phytochemicals may reduce the risk of certain types of cancer, including breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower, kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens.
Allium Compounds
Allium compounds may reduce the risk of certain types of cancer and lower cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium compounds.

The following is a list of researched fruits and veggies and the phytochemicals which they contain, as posted by leading health expert at tonytantillo.com's reference shelf.

Apples and apple juice contain phenolic compounds which may protect against heart disease.

Apricots (fresh and dried) contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Blackberries contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Blueberries contain anthocyanins which may protect against the effects of aging. Blueberries also contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Bok Choy contains a variety of phytochemicals including sulphoraphane and indoles.

Broccoli contains many different phytochemicals including sulphoraphane, indoles, beta-carotene, lutein, and quercetins. These phytochemicals may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, protect against macular degeneration and cataracts, reduce inflammation associated with allergies, and reduce complications associated with diabetes.

Broccoli sprouts contain sulphoraphane which may reduce the risk of certain types of cancer.

Brussel sprouts contain a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cabbage contains a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cantaloupe contains beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Carrots contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Cauliflower contains a variety of phytochemicals including sulphoraphane and indoles. These phytochemicals may reduce the risk of certain types of cancer.

Cherries contain anthocyanins which may protect against the signs of aging. Cherries also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Chives contain allium compounds that may reduce the risk of certain forms of cancer and lower cholesterol and blood pressure.

Citrus fruits, such as oranges, grapefruits, and tangerines contain hesperidin and tangeritin which act as antioxidants to reduce the risk of heart disease and various types of cancer. Citrus fruits also contain limonene which may protect the lungs.
Collard greens contain lutein which may reduce the risk of cataracts and macular degeneration. Collard greens also contain indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Corn contains zeaxanthin which may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50.

Currants contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Garlic contains allium compounds which may reduce the risk of certain forms of cancers and lower cholesterol levels and blood pressure. Garlic also contains quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Kale contains a variety of phytochemicals including beta carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes and lutein which may reduce the risk of cataracts and macular degeneration. Kale also contains indoles and sulphoraphane which may help decrease cancer risk and quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Kiwifruit contains a variety of phytochemicals, including beta-carotene, lutein, anthocyanins, and ellagic acid. These phytochemicals may reduce the risk of heart disease, certain types of cancer, cataracts, and macular degeneration.
Leaf Lettuce contains quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Leeks contain allium compounds which reduce the risk of certain forms of cancer and may lower cholesterol levels and blood pressure.

Mangoes contain beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.

Onions contain allium compounds which may reduce the risk of certain forms of cancer and lower cholesterol levels and blood pressure. Onions also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Papaya contain beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes.

Pears contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Pink grapefruit contains lycopene which may decrease risk for prostate cancer and heart disease. Pink grapefruit also contains hesperidin and tangeritin which act as antioxidants to reduce the risk of heart disease and various types of cancer as well as limonene which may protect the lungs.

Plums contain anthocyanins which may help protect against the signs of aging.

Prunes contain phenolic compounds which act as antioxidants that may prevent the loss of long-term memory and learning ability.

Pumpkins contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Raisins contain phenolic compounds that may act as powerful antioxidants to help slow the aging process.

Raspberries contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Red grapes and grape juice contain resveratrol and ellagic acid which may lower the risk of heart disease and certain forms of cancer.. Red grapes also contain quercetins which may reduce inflammation associated with allergies, inhibit the growth of head and neck tumors, and protect the lungs from the harmful effects of pollutants and cigarette smoke.

Red peppers contain lycopene which reduce the risk of prostate cancer and heart disease.

Romaine lettuce contains lutein which may reduce the risk of cataracts and macular degeneration, the leading causes of visual impairment in people over 50.

Scallions contain allium compounds which may reduce the risk of certain forms of cancer and lower cholesterol levels and blood pressure.

Spinach contains beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes. Spinach also contains lutein and zeaxanthin which may help prevent blindness. People who eat lots of spinach have a decreased risk of cataracts and macular degeneration, the leading causes of visual impairment in people over 50.

Strawberries contain anthocyanins which may protect against the effects of aging. Strawberries also contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Sweet potatoes contain beta-carotene which may help slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes.

Swiss chard contains lutein which may reduce the risk of cataracts and macular degeneration. Swiss chard also contains indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Tomatoes and cooked tomato products contain lycopene which may decrease risk for prostate cancer and heart disease.

Tomato products such as ketchup, tomato juice, and spaghetti sauce are some excellent sources of lycopene.

Turnips contain indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Watercress contains indoles and sulphoraphane which may help decrease the risk of certain types of cancer.

Watermeloncontains lycopene which may decrease risk for prostate cancer and heart disease.

Winter squash contains beta-carotene which may help slow the aging process, reduce the risk of certain forms of cancer, improve lung function, and reduce complications associated with diabetes. Winter squash also contains zeaxanthin which may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50.

Another very helpful chart includes what phytochemicals can be found in common fruits and veggies...it is a more visual interpretation of the above:

FRUIT CHART

VEGGIE CHART

**********REMEMBER TO EAT A DIET RICH IN FRUITS AND VEGGIES OF DIFFERENT COLORS. STAY AWAY FROM TOO MANY BLAND BEIGE OR WHITE FOODS INCLUDING WHITE FLOUR BREADS, COOKIES, CRACKERS AND SUGARS.

EAT THE RAINBOW...AS HEARD A MILLION TIMES BEFORE....BUT I'D START OFF WITH PURPLE, GREEN, BLUE AND RED.

:)Phytochemicals are an amazing new area of nutritional research, and I will keep you posted on any breaking news and recent studies on this topic.

My favorite HIGH PHYTOCHEMICAL CONTAINING FRUITS/VEGGIES are:

GOJI BERRIES

ACAI BERRIES/DRINKS

SOY

BLACKBERRIES

KALE/SPINACH/BROCCOLI

ONIONS

RED GRAPES

SWEET POTATOES

Sources: Harvard Men's Health Watch, Dr.Weil.com, Planters.com (nutnutrition.com)

It has long been said that our ancestors were the 'hunter gatherer' types and regularly ate such foods as fresh berries and nuts. Now while they may not be famous for having a soaring life span-on average, we can at least say that levels of heart disease and heart disease-related deaths were low compared to today. Poor living standards, poor hygene and lack in availability of medicines may have hindered our ancestors....but today we are hindered by our own indulgence in processed foods rich in saturated and even (i shudder) trans fats.....

Maybe we should get back to basics and start gathering some facts about one of natures healthiest foods: nuts.

Nuts are great. A few tips: Always go organic and raw when you can. Store them in the fridge immediately after purchase. Be weary of any possibly rancid nuts that smell like 'paint'. Do not over-do the salted nuts if you are watching your sodium intake. Read labels and make sure there is no added saturated fat to your nuts--typical for many roasted and salted varieties.

So why eat nuts? Lets go nut by nut...

Cashews
The mellow, almost creamy flavor of a cashew is divine. A 1 ounce serving of cashews contains 30%copper RDA, 20% magnesium, and 10% iron-just to name a few. 160 calories, 4 grams of protein and 3 grams saturated fat. 10 grams of GOOD fats.

Almonds
Possibly the most diet-friendly of nuts-simply because of their very low saturated fat content (only 1 gram per ounce), high fiber content (3 grams per ounce) and nutritional benefits. Almonds have 35% your RDA of vitamin E and Manganese. As well as 15% riboflavin, copper and phosphorus. And 6 grams of protein.

Brazil Nuts
Eat more brazil nuts--at least one a day! One brazil nut has 100% your RDA of selenium. One ounce has 780% your RDA of selenium! What's so great about selenium? Well, Dr.Weil notes that "Selenium has antioxidant properties that help the body prevent cellular damage from free radicals, and one of its most valuable roles is as a cofactor of an important antioxidant enzyme in the body called glutathione peroxidase. Selenium also helps support a strong immune system, regulates thyroid function, and may help reduce the risk of prostate and secondary cancers. It also plays a role in the prevention of cataracts and heart disease."

Walnuts
Fun to eat if you crack your own--and good for you too! Walnuts (1 ounce) contain 50% manganese, 8% folate, and 25% copper. One very significant fact about walnuts is that they contain OMEGA-3 fatty acids--similar to those in salmon and other fish oils. So if you are vegetarian--eat more walnuts.

Pistachios
You may think of pistachios as that crunchy green crumble found on the top of middle eastern desserts, or swirled inside of pistachio ice cream...but pistachios are just as healthy as their nut friends. One ounce contains 20%RDA copper, manganese and vitamin B6. And 6 grams of protein. Plus, they are easily de-shelled without a nutcracker, and are just as high in fiber as almonds-3 grams per ounce.

Macadamias
If you've been to Hawaii, you have probably tried a macadamia nut...however it may have been covered in rich creamy chocolate or oily sweet coconut shreddings. Try them raw, organic and unsalted to taste the real thing. These creamy round nuts are delicious and macadamia oil has long been touted as a superfood in oils. One ounce of nuts contains 45% manganese and 15% thiamine. Several studies have touted macadamia oil-found in raw nuts to help lower cholesterol--despite the high fat content of these nuts.

Peanuts
OK, I have to put in the USA's favorite nut...the peanut. It may not be the most exotic of nuts, but grown right here in our own backyard of America, it needs a bit of recognition. One ounce of peanuts contains 30% manganese, 7 grams of protein and 12% your RDA of fiber. Peanuts may be 'cheap' but they are quite the nutritional powerhouses. No wonder peanut butter has long been called a dieters friend when it comes to stalling hunger and gaining nutrition.

*Also, nuts have been found to lower heart disease in both men and women---according to Harvard Medical:
"Researchers from Harvard Medical School and the Harvard School of Public Health have examined the effect of eating nuts on cardiovascular health, reports the Harvard Men's Health Watch. "Their work shows that nuts really are healthy, especially for men at risk for heart disease," says Dr. Harvey B. Simon, editor.

Studies show that healthy men, and those who have already suffered a heart attack, can reduce cardiovascular risk by eating nuts regularly, reports the Harvard Men's Health Watch. Doctors theorize that:

-nuts may help lower cholesterol, partly by replacing less healthy foods in the diet
-nuts contain mono- and polyunsaturated fats known to benefit the heart
-the omega-3 fats found in walnuts may protect against irregular heart rhythms
-nuts are rich in arginine, a substance that may improve blood vessel function
other nutrients in nuts (such as fiber and vitamin E) may also help lower cardiovascular risk.

So, don't worry about the high calorie content of nuts...and simply replace your regular "chip munching" with "nut-nibbling" Your heart and body will THANK YOU!

www.nutnutrition.com
www.drweil.com
www.health.harvard.edu

People often say to me:
"I would eat healthy food everyday...but its just too expensive to keep up!"

It has long been an accepted statement that HEALTHY foods are expensive while the CHEAPEST foods are considered unhealthy.

Fast food, cookies, packaged chips and 'junk food' has been considered to be the cheaper diet option simply because they fill you up on less. Eat a Hamburger King combo meal for $8 and you just might walk away feeling satisfied...or not.

While walk into Whole Foods and get one giant salad bar bowl for $8 and you may think...well I will be hungry later and need to eat again.

The fact is that most of these 'cheap' foods may fill you up at first, but you are consuming more saturated fat, more chemicals, more processed ingredients and more empty calories. Therefore while these foods may cost less, the health benefit per penny is ZILCH! You are paying for a quick fix to your hunger craving--not a long term healthy, life-giving, energy producing, body healing meal!

Lets compare a few basics...

An apple at Trader Joe's can cost 0.39 cents (non-organic, medium fuji)
An apple at Whole Foods has in the past cost me up to $2.50. (organic fuji apple, large)

A subscription to, say Organic Avenue (a raw food diet program in NYC), for five days of a juice and raw food fat can cost up to $350--depending if you are a member, and $60 for the refundable bottle deposits. (don't lose those bottles!)

That's $70 a day for a L.O.V.E fast...raw foods and juices.

A 5 day diet of nothing but fast food may cost you around $30-35/day....around $160 for five days..

$350 vs $160 would certainly add up over a year...
$25,550 vs $8320

That is a hefty 17k difference.....a luxury trip to Europe for four, a shopping spree at PRADA, 100 True Religion Jeans, the tasting menu at Per Se in NYC--for 75 people. A small new car.....a few classes of tuition at Harvard...you get the idea...

Now here's where my point comes in...its true that you can end up spending a lot on healthy foods... but truthfully, HEALTHY FOODS such as fresh fruits, veggies, grains and breads are QUITE CHEAP! You can purchase a GIANT bag of brown rice for a few dollars, a bag of organic oranges at Trader Joe's is also a few dollars. A fresh head of romaine lettuce , also a few bucks! A giant bag of raw cashews, around $4-$7. (A full week of high quality snacking)

What most people end up paying for when they TRY to go cold feet "totally healthy" is the cost of prepared foods.

A very small bag of snack nuts at whole foods---complete with fancy packaging could cost you $2.50. While that takeout vegan restaurant that everyone LOVES charges $7-$15 for a salad! The varying costs of healthy foods is great--it all depends on where you are shopping, how much time you are willing to commit and how much research you have done.

My question to you: Lets say you HAD to choose between the $22,000 meal plan for fresh raw healthy foods for a year versus $8,000 for fast food.

.....I HOPE you would choose the healthy diet. I hope that in the end , you understand that there should be no cost for putting healthy foods into your body. What you are paying for is quality and value and length of life. These factors should be priceless.

But not everyone wants to pay $26,000 on raw juice and foods. So you DO have to ....DO YOUR SHOPPING RESEARCH...

....but in the end, fresh health foods can be quite cheap. A vegetarian diet can be one of the cheapest diets around! Rice, veggies, breads, soy protein, milks and cheese, nuts, pasta, olive oil, all these foods are cheaper per ounce than say meat and fish.

People are BUSY. People have LIVES. Families take a lot of energy. And ordering a pizza is easy and fast. Preparing a delicious three course meal after a long day is not so easy. But sometimes, you just have to do it. And other times, you just have to pay more for prepared healthy food options.

....because there will always be a time when you have paid WAY TOO MUCH MONEY for a very poor quality meal--lots of fried foods, greasy items, high calorie desserts, and more....

...paying TOO MUCH for UNHEALTHY foods is THE WORST.

...so why not play it safe and try sticking to foods that feed your soul, your life, your body an your mind.

No matter what the end price, healthy foods will never leave you short changed on a zestful life.

...You will get what you pay for when it comes to high quality healthy foods. I can't always say the same for unhealthy options. (But that isn't to say that a $.99 cent cheeseburger isn't getting what you are paying for...)

Check out www.lunchboxbunch.com for healthy kids recipes that don't break your budget and are heavy on nutrition!

FYI....coming soon is an all new LUNCHBOX BUNCH WEBSITE! Check back here for the latest updates!

Kitchen/Cooking Tips and Techniques Index
Newest posts are at the top of the list.
Last Updated: 2/2012

* 10 Cool Recipes to Make with a Vitamix
* 5 Ways to Perk Up a Meal wit Fresh Pesto
* 6 Secret Ingredient for Scrambles
* How-to Veganize Fancy Soy Lattes
* Secret Ingredient to make any cookie recipe better
* Coconut Whippuccino
* How-to Whip Coconut Cream
* How-to Sear Tofu
* How-to Make Food Truck Eats at Home
* Vegan Jello using Agar Agar
* Using TVP in recipes - sloppy joeys
* Veggie Burger Test Kitchen
* Breakfast for Dinner!
* How-to Veganize Baking Mixes (or from scratch recipes)
* How-to Make a Basic Baking Batter
* Wellness Foods to Try! Slideshow
* How-to Make Cashew Cream Smother Sauce
* How-to Make Almond Milk at Home
* Food Photography: 15 Tips!

Perfect Vegan Pie Crust

Go Vegan Guide.

How-to: 10 Ways to Make Bubbly Better!

How-to Make Fluffy Quinoa Every Time

At-Home Juicing 101

UPDATED: Vegan Essentials Grocery Shopping List

How-to Make Cashew Cheese

How to Peel a Mushroom - and grill it too


Guide to Soaking Raw Nuts

How-to Make Berry Sauce/Topping

Smoothie FAQ's

Grilling Guide: Vegan / Green Grilling 101

10 Trendy Money-Saving Smoothie Ingredients

Vegan Grilled Cheese 101

How to Make Natural Food Colorings from Veggies n Fruit

Veg Salads 101

Green Juice 101

Meet my Juicer

Juicing for Health and Fun Series

Drink Real, Connect to your Food

Cooking Tofu Tips and Advice

Dairy-Free Pepper Burn Remedy

Ideas for a Soy-Free Vegan Lasagna

Stuffing 101

Cook Gourmet on Any Budget! Inspiration Secret.

Food Menus for Special Diets: Five Features and Tips.

Top 5 Babycakes NYC Must-Buy Secret Ingredients

Five Tips for a Better Gourmet Vegan Lasagna

Get Creative in the Kitchen: Food Invention Accidents List.

Coconut Water Ice Cubes: Smoothie Tip

Cooking for Your Non Vegan Family: 4 Recipe Ideas.

Twenty Smoothie Tips: Blend like a Pro!

How-to Chop a Pineapple: Photo Slideshow.

Vegan Baking Secret: Vital Wheat Gluten.

How to Roast a Pepper 101

Packaged/Canned/Jarred Fruit Use Ideas

People. Interviews.

*last updated 3/2011*

David Murdock (of Dole) Wellness Lessons

1/2011 Kathy's Interview with June Stoyer from The Organic View

Topics: vegan living, healthy kids, vegan myths, blogging and favorite vegan products and food.

Veggie Girl Power Interview Series #2
Gena Hamshaw
Chloe Coscarelli
Susan Voisin
Carolyn Scott
Ani Phyo
Heather Mills
Alex Jamieson
Isa Chandra

8/2010 Interview with Chef Amanda Cohen on her Iron Chef vs. Morimoto Experience!

Kathy Patalsky's Awards and Honors
Updated 3/2011

3/2011 Taste of home Magazine Publication

Sunny Asparagus Tapenade pg25

3/2011 Name Interview by NamelyMarly.com

11/2010 Jordan Winery Food Photography Contest - Grand Prize Winner

10/2010 Contributor to the Foodista Best of Food Blogs Cookbook. On sale now!

10/2010 Sunkist S'alternative Recipe/Photo Contest Finalist - Runner Up

9/2010 Healthy Food Fight! Competed in Round 2 of Aetna and Food Network's Healthy Food Fight. Location: Kennett Sq. PA Mushroom Festival.

9/2010 Photographed PCRM'S Vegan Kickstart IPhone App vegan recipes.

8/2010 Vegan Mainstream Interview: Kathy Patalsky

7/8/2010 Featured Profile Interview: Food Noise on JustinEats.com - Q&A with Kathy.

7/8/2010 Interviewed on the Healthy Voyager Radio Show. Listen here on itunes!

*if you don't have itunes - listen here*

7/2010 Featured on LA Times Daily Dish food blog. Photo credit/blog link. Combo Plate: Swedish sushi, vegan eats, Roger Ebert cooks and more.

6/2010 Winner of PeanutButterBoy.com's FRUIT/VEGGIES Peanut Butter Recipe Contest. Prize: Peanut Butter and Co $100+ prize pack! My winning recipe and prize pack pics.

6/2010 Contributor to Posit Science's ThinkFood Cookbook. Details here.

5/2010 Finalist in the DOLE California Cook-Off! Finals to be held in Los Angeles CA June 26th 2010. Judge Chef Ben Ford of Ford's Filling Station restaurant. Read all about Kathy's DOLE CALIFORNIA COOK-OFF experience!

5/2010 Winner in the Nasoya Recipe Contest - Pom Choco Tofu Pudding Parfait
Winners list

3/6/2010 Photo featured in VegNews April 2010 issue, page 22. Chipotle Vegan Burrito photo. Details and images here.

2/2010 Winner of Focal Pop photography project: Frustrated Worker.

12/03/09 Featured Recipes in the Smithsonian's Zoogoer Magazine, Published by Friends of the National Zoo.
Issue Date: Nov/Dec 2009
Article Title: Sweat Like a Pig?
"Creature Feature" article includes my Sweet'n Sassy Sweet Potato Pockets and Sweet Potato Mash Recipes
Article written by: Pamela Bucklinger

11/09/09 Perfect Butternut Squash recipe listed as Saveur.com's "Best of the Web"

11/09/09 Second Place Winner in the Whole Grains Council, "I Love my Whole Grains" Contest.

8/24/09 One of 20 Finalists chosen from a nation-wide pool of entrants in the FLAYvors of Washington Bobby Flay Grill-it Challenge. My blog post about the contest here. Finalists here, Food Network.

8/22/09 Judge in the 1st Veggie Conquest Cooking Competition NYC. Full post with photos here.

6/27/09 Top 100 Twitter Feeds: Green, Organic, Healthy

6/3/09 Contest Winner - AvecEric.com - Cinco de Mayo Food Photography Contest.
*AvecEric.com is the website of award winning chef Eric Ripert.
6/3/09 Winner! Cinco De Mayo Contest on AvecEric.com
Kathy's photo of Salsa Verde Guacamole won the Eric Ripert, AvecEric.com Cinco De Mayo Photo contest. The contest was judged by award winning food photographer Lou Manna. Eric Ripert is the multi-award winning Chef at Michelin-starred restaurant Le Bernardin in New York City. Kathy won a Olympus Stylus Tough Camera.
AvecEric.com Contest Winner Posting.
Kathy's Blog Announcement.

5/10/09 Cookoff Judges Award - "Best Disguise of Tofu" for Kathy's entry "Lemon-Aide Tofu Cups" at the Tofu Takedown Cooking Competition.
TOFU Takedown NYC Press
5/10/09 Time Out NY-Is Tofu the New Bacon?
5/10/09 New York Blips-Soy Toys and Tofu Mamas...
5/10/09 Metromix Photo Slideshow
5/10/09 Tofu Takedown-Matt timms
5/10/09 Village Voice-Tofu Takedown
5/10/09 NY Mag Grub Street, Tofu Takedown
5/10/09 Not Eating Out in NY-Judge Blog
5/10/09 NY Times-Cookoffs

3/09 Grubs Club - Runner Up in Food Photography Contest

7/12/08 - 2008 Hollywood Book Festival-Winners List
7/12/08 Hollywood Book Festival-Honorable Mention-Wiggle Jiggle Book
7/09 DIYReporter-Winners List

Entrees * Soups * Desserts and Sweets * Breakfast * Drinks, Juices and Smoothies * Breads and Loaves * Fruit Sides and Salads * Veggie Sides and Salads * Dips, Snacks and Sauces * Entertaining Appetizers * Sandwiches * Recipe Series * Kid-Friendly

Entertaining Appetizers
Updated 3/2012

* Baked Green Kale Cashew Cheese
* Easy Raw Cashew Dip
* King Oyster mushroom "Scallops" and Cucumbers
* Spicy Sweet Glazed Cocktail Balls
* Salt and Pepper Tofu Triangles
* Zucchini Guacamole
* Savory Pepperjack Cups with Pesto
* Zucchini Bruschetta
* Fruit Tapas!
* Pacific Rim Ginger Summer Rolls
* Red Hot Bruschetta

Sweet Potato "Glow" Spiral Wraps

Vegan Hummus Spiral Wraps

Vegan Cheesy Jalapeno Poppers

My Favorite Party Guac! Lemon Zesty!

Apple Cider Caramel Apples

"Game-On" Crispy Savory-Roasted Potatoes

Vegan Spinach Dip: Easy, Cheezy or Beany!

Corn Cake or Mushroom Bean Balls

Harissa Cahsew Cheese - plus step-by-step cheesemaking pics!

Basic Dry-Baked Vegan Cashew Cheese

Peppy Pepita Avo Almond Dip

Sweet Yam Garlic Bean Dip

Skinny Dip-ing!

11 B&W Recipes. World Cup ready.

5 Homemade Dips for $10, part 1
Dip Recipes, part 2

Sunny Asparagus Tapenade

Fried Golden Fuyus

"Nut" Your Average Cheese Log

Perfect Butternut Squash Dip

Radishes and "Butter" Crackers

Vegan Party Nachos

Easy Cheesy Party Tempeh

Mango Pepper Bruschetta. Tomato-free.

Sunshine Bruschetta. Citrus-Tomato.

Entrees * Soups * Desserts and Sweets * Breakfast * Drinks, Juices and Smoothies * Breads and Loafs * Fruit Sides and Salads * Veggie Sides and Salads * Dips, Snacks and Sauces * Entertaining Appetizers * Sandwiches * Recipe Series * Kid-Friendly

Kid-Friendly Healthy Recipes
Updated: 4/27/11

Angry Birds Pizza

Sweet Potato "Glow" Spiral Wraps (Snail Wraps!)

Cheesy Broccoli Pizza

Speedy Cheesy Protein Pasta

Vegan Hummus Spiral Wraps (aka, Snail Wraps!)

I Heart You Strawberry Smoothie

Apple Cider Caramel Apples

Easy Cheezy Peasy Pasta Balls (Israeli Couscous)

Tu-Nut Sandwich, "tuna-style"

Blueberries! Blueberries! A Kids Poem...

Sticky Sweet Popcorn Balls

Vegan Rice Crispy Treats

"Better" Party Mix

Frozen Grapes

Chocolate Pudding Hand Pies

Totally Tropical Smoothie

Char's Half-Frozen Lemon-Mint Water

Ginger Snap Smoothie

Trail Mix Sprinkles Cracker Snacks

Rainbow Wraps: Veggies

Rainbow Wraps: Fruit

Pop-Quiz Toast-Ups

Pluot and Plum Perfect Parfait

Tofu Scramble "Good Morning" Pasta

Micro Veggie Cream Cheese

Kitchen Sink Granola Bars

Flying Saucer Edamame with "Space Sauce" Snack

Mexican Couscous Fiesta Bowl

Wiki Wiki Volcano Couscous

Fluffy Coconut Rice with Tofu Pillows

Tiki Squares. Oatmeal Bake.

Giant Soft Sidewalk Pretzels

Happy Monkey Face Salad: Creature Creations Recipe Series

My Reviews Index
Last Updated: 2/2012

* Gracias Madre San Francisco Vegan Mexican Restaurant

* Healthy Food at Disneyland: Where's the Magic?

* Pressed Juicery Cleanse Review

* Artisana Nut Butters

* Lyfe Kitchen

* My Fruity Faces Edible Stickers for fruit/veggies

* Vegan in Vegas: Mandarin Oriental, Pink Taco & More! (Part 1)

* Daiya Pepperjack Cheese
* Thermador Steamy Soiree in Scottsdale, AZ
* Dole Salad Summit: Part 1, Part 2, Part 3

My Vitamix (free shipping!)

ABC Kitchen Restaurant NYC

Food Network Magazine Cookbook - launch party

Angelique Cafe "Vegan Angelique" Best Lunch Sandwich in NYC??

Smoothies! Android Recipe App

Chow Down Documentary Review (NYC Screening)

Babycakes Vegan Birthday Cake!

Trendspotting at Eataly NYC

Thoughts on Bittman's Farewell ..and move away from meat.

Lower East Side Tour NYC

Bloody Bloody Andrew Jackson Broadway Musical

The Veg Edge Show on Cooking Channel

Holiday Gift Guide

Dole Wellness and Food Blogger Summit

NYC Produce Show

Foodista Best of Food Blogs Cookbook

Vegan Halloween Round-Up 2010

Blossom Du Jour NYC "Shrewd FastFood"

Farm Sanctuary's Walk for Farm Animals NYC 2010

'SNice NYC Tofu Scramble Wrap

Oatmeal To-Go Taste-Off, 4 brands!

Vegan Cocoa Brands - my faves

Eataly NYC

PCRM Vegan Kickstart IPhone App

Aetna Healthy Food Fight Cook-Off & The Mushroom Festival in Kennet Sq PA

Review: Lady Gaga's Meat Dress

Cinnamon Snail Vegan Food Truck NYC

PETA Butter by Peanut Butter & Co

Le Pain Quotidien Vegan Picnic in Central Park

Trader Joe's Pomegranate Seeds (and recipes)

Vegan Dosa Food Cart NYC

FindingVegan.com Website

Coconut Water Blind Taste Test

Vegan Ice Cream Toppings

Le Pain Quotidien's Hummus with Basil Pesto

Vegan Dining in Los Angeles *Native Foods, Real Food Daily, Andaz Hotel*

I Love LA - Things to Do list

HHL Smoothies! IPhone App

Vegan Shoes for Summer: Top 5 and more!

Raw Cheesy Quackers, One Lucky Duck

ThinkFood Cookbook

ZICO Goes Plastic

Otarian Carbon Neutral Dining

Vegan Eats NYC Top 20 list

Starbucks Soy Frappuccino

Vegan Desserts NYC: Top Treats List

NYC Juices, Smoothies and Sips Review

"It's No Dirt Candy!" MrHHL Dining Review

Mainstream Fine Dining Options NYC

Greenmarket NYC Eats

Falafel Tour NYC

Online Food Photos: Annoying Habit or Fun Hobby?

Green Trend: Reusable Straws

Electric Blue Baking Co. NYC

Raw Food NYC

Starbucks Soho Makeover

Coffee 'n Chai NYC

Pizza NYC: Top Ten List of Vegan Slices

Fake Meat Products: Defeating or Defending the Point. Review: Gardein.

Le Pain Quotidien's Tofu Curry and Pineapple Spring Special Tartine

Cafe Blossom NYC, Upper East Side

Jamba Juice Organic Hot Blends

Girl Scout Cookies-Vegan?

Meet My Juicer: Super Angel

Starbucks Teas and Vegan Treats

Pastry and Baking Schools: Love/Hate Analysis

Have You Met Fran Costigan: Her New Book.

Big River Man Movie (Documentary) on Planet Green

Vitamin Water Connect. You a Fan?

Good, Bad and Ugly of Taco Bell's Diet Menu

TwitGrids Website (for Foodies)

Dr. Cow Tree Nut Cheese

10 Cool (Holiday) Finds

Reebok EasyTone Shoes

Special Event Mineral Water

Vegenaise Spread

Chipotle Vegan Garden Blend Burrito

OrangeX Juicer

Raw Vegan Snacks: Organic Avenue, One Lucky Duck and Two Moms Sea Crackers

Martha's Ambrosia Mix from Russ and Daughters

http://healthyhappylife.com/2009/09/gone-pie-vegan-bakery-brownies-part-1.html

Gone Pie Vegan Bakery Part Two: Pies and Cheesecake

Dandies Vegan Marshmallows

US Open Tennis: Green Initiatives, by MY Numbers

Foodie TV Top Ten List: What I'm Watching.

H and H Bagels: Water Brushed!

Babycakes NYC, Vegan Doughnuts

ONE Coconut Water: With a Splash of Flavor

Finds and Discoveries of the Week 8/26/09

TOMS Shoes

Bobby's Burger Palace

Kidrobot: Yummy Breakfast

Shang Restaurant: Singapore Slaw

MarieBelle Sorbetto Summer Bar

Liquiteria NYC, Grilled Soy Gouda Sandwich

Banana Fig Muffin: Le Pain Quotidian

Blenders: Vita-Pro vs. Blendtec vs. Oster Fusion

Newman's Own Signature Series Chocolate Bars

Birdbath-Build a Green Bakery, NYC

SoyJoy Bars

One Lucky Duck Mallomar

So Delicious Coconut Milk Beverage

Jamba Juice New Food Menu Items

Teany Cafe NYC

Amy's Kitchen Teriyaki Wrap

Wii Fit vs. Wii Active

NYC Greenmarket Tour, Review and Photos

Clean Plates NYC, Book Review

Delano Hotel, Miami South Beach

Frozen Papaya Trader Joe's

Ooba Beverage

Green Superfood Powders: Taste Test.

O.N.E. Beverage Line-Up: Cashew, Coconut, Coffee Berry and Acai.

Crofter's Superfruit Spread

O.N.E. Water, Spring Water for Charity

Zesty Lemon Tempeh from Lightlife

Dirt Candy Restaurant, NYC

Ginger Green Tea Muffin, Le Pain Quotidien

Amy's Kitchen Vegan Chili

Pixie Ojai Seedless Tangerine's

"That's Why We Don't Eat Animals" Children's Book.

Vermont Soy Tofu


Vegan Red Velvet Cake: Red Mango Bakery, Brooklyn NYC

Raspberry Lemon Cheesecake, Vegan and Raw, Pure Food Takeaway

Le Pain Quotidien's Apple Cannele, vegan

NYC Dining: Vegan-Friendly Mainstream Restaurants

Vegan Cookbooks and Guides: My Top Shelf

Jean Georges Likes Vegans: Books and Dining

Nespresso Espresso Machines

Le Pain Quotidien's Vegan Quiche

POM Wonderful: Pomegranate Juice

Chipotle Burritos

STOGO: Vegan Ice Cream Shop, NYC

Salad Dressings: Top Five Bottled Brands

Chicken-less BBQ Chicken: Trader Joe's brand

Amy's Kitchen Cakes: Chocolate and Orange

Dos Caminos Restaurant, NYC

Babycakes Vegan Bakery, NYC

Amy's Kitchen Tamale Verde

Organic Avenue, NYC

Soups to-go, NYC: Top Five List

Starbucks London Fog Tea Drink

Coconut Water

Pizza Hut "Natural" Pizza

Aveda Green Science Products

Petropics: Tiki Cat and Tiki Dog Pet Food

Oregon Chai: Boxed Chai Concentrate

American Spoon Pumpkin Butter

Wendy's Kids Meal

Chestnuts-Packaged, Ready to Eat

Vitamin Water vs. Trader Joe's Knock-Off

Russ and Daughters, NYC

RiceWorks Rice Chips

Trader Joe's Lemonade Frozen Concentrate

Probiotic Products: Top Five List

Yonah Schimmels Knishery, NYC

Le Pain Quotidien Blueberry Muffin

Favorite Munchies: My List

Seamless Web Online Food Delivery

Starbucks Vivanno Smoothies

Wall-E: Movie Review

Bookmark this page to get all the updates!

Entrees * Soups * Desserts and Sweets * Breakfast * Drinks, Juices and Smoothies * Breads and Loaves * Fruit Sides and Salads * Veggie Sides and Salads * Dips, Snacks and Sauces * Entertaining Appetizers * Sandwiches * Recipe Series * Kid-Friendly

Recipe Series Posts
Last Updated: 2/1/11

Vegan Pie Series!

Paninis and Grill Marks Series

Dining Out Series: NYC Vegan Eats

Salad Tour Recipe Series

Juicing for Health and Fun Series

Holiday Food Party: 12 Days of Vegan Treats

Vegan Thanksgiving Recipe Series

Veggie Girl Power Interview Series

Foods for Your Mood Series

Back to School Series: Eats for Kids of All Ages

Healthy Makeover Series: Summer Eats

Sweet Potato Friday!

Vegan Entrees * Soups * Desserts * Breakfast * Drinks and Smoothies * Breads * Fruit * Veggies and Salads * Dips, Snacks, Sauces * Sandwiches

Breads, Muffins and Loaves
Last Updated: 2/2012

* Blue Corn Bread
* Chia Seed Banana Bread
* Butter Maple Spelt Biscuits
* Cheezy Garlic Witches "Broomsticks"
* Banana Pecan Chocolate Chip Morning Muffins
* Easy Pull-Apart Cheezy Breadsticks
* Easy Cheezy Sweet Potato Biscuits
* Bluebird Cake
* Cheezy Herbed Savory Waffles
* Berry Muffins - baking batter basics
* Blackberry Sunrise Skinny Muffins
* Pina Colada Muffins

* Lemon-Poppyseed Muffins with vegan lemon curd
* Chocolate Chip Clementine Muffins
* Buttery Maple Corn Muffins
* Cranberry Almond Swirl Muffins
* Pumpkin Spice Muffins (2 ways)
* Pumpkin Spice Orange Banana Bread
* Easy "A-ntioxidant" Breakfast "Carrot Cake" Bars
* Carrot Almond Spice Protein Muffins
* Sweet Potato Biscuits
* Simple Sweet Blueberry Walnut Muffins
* Figgy Pudding Muffins
* Cinna-Sugar Flutes
* Almond Pear Morning Muffins
* Orange Glow Muffins
* Pumpkin Spice Pecan Apple Muffins
* Cilantro Lime Agave Biscuits
* Giant Soft Pretzels
* Sea Salt 'n Cracked Pepper Biscuits
* Sweet Cherry Orange Peel Poppyseed Loaf
* Spelt Sweet Potato Biscuits
* Sweet Fresh Corn Cake: Scooped or Loafed
* Bluebird Bread
* Summertime Whole Wheat Focaccia Bread
* Lemon Poppyseed Chamomile Tea Bread
* Sweet Okra Corn Bread
* Walnut-Poppyseed-Pear Folded Sweet Bread
* Spiced Winter Citrus Apple-Pear Bread