Archive for the 'Spring' Category

Southwestern Quinoa Salad

Jun. 24th 2014

Would you believe today’s featured recipe took a year to post?  After preparing this family favorite for my daughter’s Cinco De Mayo themed bridal shower last year, I received a bunch of requests for the recipe. Perfect! I’ll send it out to my newsletter subscribers and post it on the blog! Several batches were prepared throughout the summer and immediately enjoyed. It was early September before I made a batch to photograph. Then it got cold. So here it is a year later. Some things are worth the wait. Southwestern Quinoa Black Bean Salad with Honey Lime Vinaigrette is one of those things.  

Light, fluffy quinoa. Black beans. Fresh veggies. Honey lime vinaigrette. Oh Yeah! This salad will rock your world. Did I mention that I love, absolutely love, quinoa? Dearest quinoa let me count the ways… You cook up light and fluffy in just 15 minutes. Many mistake you for a grain, but you are really a seed from the Chenopodium quinoa plant. Your relatives include beet, chard and spinach. A protein powerhouse, you contain all nine essential amino acids. You have more calcium than milk. Got Quinoa? Manganese, magnesium, B2 and vitamin E Rich with flavenoids and phytonutrients, you are an anti-inflammatory warrior. Easier to digest than grains and you are gluten-free. It is no surprise that quinoa is considered a “superfood”! Make this salad for Cinco De Mayo, a family cook-out or weekday lunches.   DSC_0060   Southwestern Quinoa Salad with Honey-Lime Viniagrette Salad Ingredients: 1 cup quinoa, uncooked 1 can black beans, rinsed and drained 1 cup diced red bell pepper 1 cup diced tomato, diced 3/4 cup peeled and diced jicama* 1/4 cup diced red onion 1 cup chopped cilantro 1 jalapeno pepper (or Anaheim), seeded and finely diced Kernels from 1 ear raw organic/local corn cut from cob* 1 avocado, chopped (optional for garnish) Sea salt and fresh ground pepper to taste Vinaigrette Ingredients: 1/4 cup fresh squeezed lime juice 1/4 cup oil 1 1/2 tablespoons local honey To Prepare Salad: Rinse quinoa thoroughly in a fine mesh strainer. Quinoa has a natural bitter coating that dissolves with rinsing. Rinse and repeat. Bring 1 1/2 cups of water to a boil in a medium saucepan. Add quinoa. Reduce heat to low, cover and simmer for 15 minutes or until the water is absorbed. In a large mixing bowl, add the cooked quinoa, black beans, diced bell pepper, jicama, tomatoes, onion and jalapeno. Stir in the fresh corn and chopped cilantro. In a small bowl, whisk lime juice, oil and honey until emulsified. Pour vinaigrette over quinoa, coating well. Season to taste with sea salt and freshly ground pepper. Serve topped with chopped avocado, if desired. Serves 4 * Jicama resembles a brown turnip from the outside and an apple from the inside. It is juicy, crunchy and slightly sweet. Jicama is an excellent source of vitamin C, potassium and fiber. Use jicama to liven up salads and crudite platters. *To ensure your corn is non-GMO, buy organic or ask your local farmer about his farming practices. GMO corn can be found at some grocery stores and you have no way of knowing if what you buy is genetically modified or not. The beauty of this salad is its flexibility. You’re not a fan of cilantro? Use flat-leaf parsley instead. Do hot peppers give your beloved heartburn? Use super mild Anaheim peppers instead or leave them out entirely. Think of the recipe as a framework. Feel free to get creative. This post was originally sent to my newsletter subscribers in May.  Now that summer is officially here, I thought it might be a good idea to post here as well.  

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Posted by Deborah Buell | in Blog, Dinner, Healthy Eating, Lunch, Recipes, Spring, summer, Uncategorized | Comments Off

Chipotle Shrimp Tacos with Mango Salsa & Lime-Cilantro Crema

May. 5th 2012

 

Grab a cold Corona and whip up these spicy Shrimp Tacos to celebrate Cinco de Mayo, warmer weather or just being alive!

For Chipotle Shrimp Tacos:

1 pound fresh shrimp, shelled and deveined

chipotle pepper powder

chili powder

1 tablespoon olive oil

shredded green cabbage

corn or flour tortillas

Heat olive oil in saute pan.  Pat the shrimp dry with paper towels.  Generously coat shrimp with chipotle powder.  Saute in olive oil for 4-5 minutes.  Place in warm tortilla with shredded cabbage, mango salsa and lime-cilantro crema.  Serves 4

*** If you like it hot, go for the straight chipotle powder.  I did the first batch this way and really liked it.  Chipotle peppers are smoked dried jalapeno peppers.  They add a wonderful smokiness and heat to a dish. For those who prefer a milder version, use half chili powder and half chipotle powder.  And if you want no heat at all…. saute the shrimp with minced garlic.  It’s all good!

 

Mango Salsa

1 mango, peeled and diced

1/2 cup pineapple, diced

1/4 cup red bell pepper, diced

1 tablespoon jalapeno, minced

2 tablespoons red onion, minced

2 teaspoons cilantro, chopped

2 teaspoons lime juice

Mix all ingredients together.  Refrigerate until ready to serve.

*** Save time by picking up prepared mango salsa at Whole Foods.  It is made fresh in the store daily.

 

Lime-Cilantro Crema

1/2 cup low-fat or fat-free greek yogurt

1 tablespoon cilantro, chopped

juice of 1 lime

Mix all ingredients.  Refrigerate until ready to serve.

Traditionally crema is made with sour cream.  By using greek yogurt, you can cut the saturated fat and even the pickiest of eaters won’t be able to taste the difference.

These tacos are a cinch to prepare and ready in a flash, so you’ll have plenty of time to enjoy that Corona :)

 

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Posted by Deborah Buell | in Blog, Healthy Eating, Recipes, Spring | Comments Off

Rejuvenate & Renew

Mar. 28th 2012

Are you tired of always being tired?

Do you wish you had more energy than you can handle?

You feel overwhelmed trying to figure it all out on your own.  You want to get through the day without being tired, yet you find yourself half asleep at your desk.

You also worry about what to eat without being stuck in the kitchen all day.  Ultimately, at the end of the day you are exhausted and haven’t had a moment to yourself.

I’ve been there too.  There were many years in my life that I often felt tired, ate way too much sugar, drank way too much caffeine and routinely ditched my workouts.

Today, however, my life is a lot different.  I figured out what I needed to do to make lasting and positive changes in my life and in my diet.  And… I did it in a way that I didn’t feel deprived.  That’s exactly what I’m going to share with you in my upcoming program so that you can have the same results.

Introducing my upcoming program starting April 11 at 8pm EST:

Rejuvenate & Renew

Are you ready to:

  • Have more energy than you can handle?
  • Understand your cravings?
  • Have razor sharp mental focus and clarity?

This is your opportunity to finally have energy all day, sleep through the night and get up in the morning loving the person you see in the mirror.

This program will permanently change your relationship with food.  You will

  • discover which foods support energy and vitality
  • gain a greater understanding of how food impacts your body

The 8-week program includes:

  • Weekly Coaching Sessions:  Each Wednesday at 8pm EST you’ll call me on a group conference call where we’ll cover the health and wellness topic of the week, action steps and take questions.
  • Weekly Action Plan:  Following each call, you’ll receive an action plan with simple steps you’ll take in the upcoming week.
  • Personalized Email Support: I know that between calls you may need an encouraging word, want to celebrate a success or have a question.  Send me an email and I’ll get back to you within 24 hours.
  • Recipes & Menu Plans:  Simple and delicious meals that incorporate foods that promote healing and vitality.
  • Shopping Lists:  Planning made simple!
  • Call Recordings:  Listening live is always best, but life is busy. You may have a business meeting or Red Sox tickets that conflict with the weekly call.  You’ll receive a link to the recording so you never have to worry about missing a call.
Investment in your health $297 .  Sign up with a friend and you each receive a $50 rebate.
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Posted by Deborah Buell | in Blog, Event, Healthy Eating, Spring | Comments Off

JumpStart Cleanse Program

May. 17th 2010

Are you feeling sluggish, fatigued or irritable?

Would you like to feel lighter, energetic, renewed?

Spring is the perfect time to cleanse our bodies.

Unlike many detox programs which involve fasting or harsh supplements, this gentle cleanse nourishes you with healthy foods while supporting your body’s natural ability to to detoxify.

In the JumpStart Cleanse Program you will…

  • Gain more understanding of how food impacts your body
  • Determine which cleanse is best for you
  • Receive in depth guidance on what to expect
  • Discover which foods are most supportive
  • Get recipes and menu planning ideas
  • Develop a plan for a healthier life after the cleanse

The JumpStart Cleanse Program is a 5-Day  individualized mini-cleanse program.

We start with a 1-hour consultation call to assess your current wellness status and go over all the delicious details of the program.  You will receive tips, recipes and handouts via email.  On day 3 of the cleanse, we’ll have a quick 15 minute check-in call so you can stay on track.    On day 5, we’ll wrap things up with a 30 minute call where we finalize your “life after JumpStart” plan.

JumpStart Cleanse Program is being offered until June 15, 2010 for $75.

Don’t wait.  Contact deborah@nourishyourfuture.com to begin today!

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Posted by Deborah Buell | in Blog, Event, Spring | Comments Off

Spring Into Spring Feeling Fab

Mar. 19th 2010

Do you feel as if spring will never, never arrive?

Are you longing for palm trees swaying gently in the tropical breeze?

Does the thought of swimsuit season have you diving back under the down comforter with a handful of cookies?

I know exactly how you feel because I’ve been there myself.  The “old me” used to hibernate all winter and freak out at the thought of tank tops and shorts.  The “fabulous me” has learned how to smoothly transition into warm weather with tons of energy and without anxiety or guilt.

Trust me.  If  I can do it, you can too!

It took me a long time to understand the signals my body was sending me about which foods were truly nourishing; providing me with steady energy and stamina, and which foods absolutely zapped my energy.

You don’t have to keep wondering “what should I eat?”.  I’ve put together my favorite shortcuts, success tips and systems to help you have your most fabulous life.

It begins with food.

I’ve seen the difference taking charge of nutrition can make in all areas of your life…

  • Relationships deepen
  • Businesses grow
  • Careers skyrocket
  • Finances improve
  • Joy fills the heart …

All from learning to make your food choices work for you.

I’ve got a great idea that I think will really help you to transition from winter into spring feeling fabulous!

Experience a “Feeling Fabulous Spring Nutritional Breakthrough” for just $57.  I normally charge $127 for session, but I wanted your wallet to feel fabulous too!

During your 1-hour private consultation, available either in person or over the telephone, you will…

  • Get crystal clear on your vision for an outstanding life.
  • Uncover hidden challenges that sabotage your efforts to eat well, maintain energy and lose weight.
  • Reconnect with what works for your body.

Spring is the season of rebirth and rejuvenation.  Are you ready to shed the habits and patterns that sabotage your best efforts to live a healthy lifestyle?  Imagine the confidence that will result from taking charge of your nutrition.

As much as I would absolutely love to schedule a session with each and every one of you, I only have 10 spots available.  If you are ready, really ready to change the way you eat; to see the ripple effect it has on every aspect of your life; to feel fabulous – contact me today!

To reserve your “Feeling Fabulous Spring Nutritional Breakthrough” please contact me now at:

email:  Deborah@NourishYourFuture.com                                                                                                                                                           phone:  978.479.2661

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Posted by Deborah Buell | in Spring | Comments Off

Quick Tip – Banish the Gloom

Mar. 5th 2010

March in New England is a tough month for this Southern girl.

The weather tends to be dreary day after day.  There is still a strong possibility of snow, sleet or slush.   The earth is brown, the trees are bare and spring is still about six weeks away.

To banish the gloom, I head for the flower market.   It may still be winter outside, but inside there is a riot of spring color- yellow daffodils, pink tulips and purple irises.

One of my favorite low cost ways to spread the sunshine is to get an extra bunch of daffodils and divide it into several bud vases.  Try putting a couple of bud vases on the kitchen window sill,  one on your desk, and one in the bathroom.

Bring a little springtime into your home and feel your spirit and energy soar, which makes it less likely you’ll go for the cookies when the winter blues hit.

Ready to transform your winter blues and get ready for Spring?  Contact me today for a Nutrition Breakthrough Session and let me show you how to put together a personalized nutrition and lifestyle plan that you can stick with.  Normally I charge $127 for this session, but it’s only $57 through March 31, 2010!  Click here to get started.  www.nourishyourfuture.com/contact

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Posted by Deborah Buell | in Blog, Spring | Comments Off

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