There seems to be a day or month to celebrate every type of food you can imagine, including salad.  This works for me, I could eat salad for every meal.  The trick is finding a great dressing that’s not laden with fat and calories.

Building a great salad is really easy.  Here are our tips:

1. First start with some fresh greens.  When I was a kid, iceberg ruled the market.  Today, we have access to so many great greens; peppery, bitter, mild, tender, crisp… don’t be afraid to experiment and try something new.  Tip: my grandmother told me never to use a knife on salad greens, it turns the edges brown.  I am not sure if this is true, but I have always followed her advice.  Just tear the greens into bite-sized pieces.
2. Pick your protein.  You don’t have to use meat or seafood.  Try beans, legumes, grains and cheese.  Get creative!
3. Add more produce.  Fresh, grilled or roasted veggies and fruit are great additions and add lots of flavor
4. I love to toss in dried fruit, nuts and seeds for texture.
5. The finale – salad dressing.  If you are not careful, this is where you can get into trouble.  Why use store-bought when it’s so easy to make from scratch.  This allows you to control the amount of fat, calories and sodium you choose to take in.  A few pantry staples are all it takes to create something that tastes great and is healthy for you.

We have over 40 salads and 15 vinaigrettes for you to chose from.  Or create your own wonderful concoctions.  Bon appétit.

Watch out, Big Mike is juicing!  Okay, I probably should explain myself here.  My husband, “Big Mike”, has got a new project – making smoothies using life boosting nutrient extraction.  You need to understand once Mike takes on a project, he’s in 110%!  At least for about a month’s time, he will concentrate on this new endeavor until he drives everyone around him crazy.  But that’s not the point.  The point is, he did his homework, bought himself a “Nutri Bullet”, and is now making very healthy smoothies for the entire family. It started with his wild idea that he needed this new blender machine that extracts all the nutrition inside foods we eat, and then blends it all together including seeds, skins, and stems.  This process allows this super nutrition to be absorbed by the body thus giving the body the highest possible level of nutrition.

So, as Mike learns how to make his “special smoothies”, we the family are subject to his experiments.  We will be his taste testers, and reap the benefits of this health kick.  But ultimately, my hope is that he becomes an expert in making tasty, super-healthy smoothies and therefore, will continue to stay on the path to good health.  Blueberry Smoothie

Blueberry Smoothie

Servings: one

Ingredients

¾ cup blueberries (fresh or frozen)

½ banana
1 cup plain Greek yogurt

1 teaspoon flax seed

½ cup ice

Directions

Place all ingredients in a blender and puree until smooth.  Add extra ice, or or a little water to adjust thickness.

“The world’s favorite season is the spring.  All things seem possible in May.” -  Edwin Way Teale

If it were up to me, we would have 11 months of May and one month of winter (but only with snowfall).  By May, I have completed my spring cleaning and it’s now time for the fun stuff; setting up the flowerpots and fresh herb garden.  I am not much of a gardener, but I love the results so much that I am willing to slog through the dirty work.

I try to be prepared, but inevitably I end up making multiple trips to the garden store to complete my pots.  I am still working on getting this year’s  plantings completed.  But when it comes to fresh herbs, that’s a no-brainer.  One trip, a few minutes planting, and I am done.

I like stepping out on my deck and grabbing a few things to toss in a vinaigrette or salad.  I like having easy options to change up the flavors of my old stand-by dishes.  And I like adding fresh herbs to sweet breads and cakes.  Not all combinations work, but the fun is in the testing.

Try adding cilantro or parsley to Banana Oatmeal Bread, thyme or lavender to Blueberry White Chocolate Tart, or mint to Orange Almond Cake.

Or, come up with your own unique combinations.  Just get your planting done and start experimenting!

Let us know your favorite combinations.

The month of May is upon us.  I’m readying myself for May Day – the official launch of spring. Oh, how I love May.  Flowers are beginning to bloom and and the grass is it’s brightest color of green.  If May were a color, I’d say it was a soft yellow.   Can’t you just feel it?

So, here’s a story about my love affair with May.  Having a birthday in early May was always something to look forward to as a child during those April showers.  But really, the best thing was starting off the month with a May basket, made out of woven construction papers strips, filled with “flowers” of dandelions, cherry blossoms, lilacs and a few sprigs of lily of valley that I lovingly, patiently created and left for my mom on our doorstep.  I think I hid every year in the same place, so my mom would come find me and give me kiss.  What a wonderful tradition and one that is embedded in my memory. To this day, my daughter has carried out this tradition with me as well.  It is a wonderful way to welcome in the season.

If May were a scent, it would be floral of course, probably that of lilac or lily of the valley.  Clean, fragrant, but still subtle and lovely.  If May were a flavor, I think it would be that of a sweet strawberry. Savoring, delicious, and lovely to taste.

May…soft yellow images, flower baskets, lilacs, lily of the valley, strawberries…what’s not to love about May?

I love vacationing with my family, but there is something quite special about traveling with the “girls”.  These trips tend to be more extravagant and often involve luxury accommodations, spa treatments and decadent meals.

Whether we go to the office daily or manage the house (laundry, car pools, grocery shopping, meal planning, cooking…) we can all use a break from the constant demands for our attention.  Getting away with your favorite gal pals can be a stress-reliever and therapeutic.

For the past several years, the girls in our family decided to stop exchanging birthday gifts and start putting that money toward a spa trip.  Our first trip was to a luxurious local spa.  We are now venturing to some beautiful properties within driving distance.  These jaunts always involve a little bit of exercise, plenty of cocktails on the veranda or by the pool and multi-course meals.

We consider these trips to be a gift to our families.  They get a break from us and we come back renewed, refreshed and ready to get back to the routine.  Everyone wins!

This week marks the 81^st Birthday of a very special woman, my mother-in-law, Patricia.  “Mother”, is an amazing woman who raised nine children, 7 boys and 2 girls, grandmother to 28 and great-grandmother to 9.  Being the wife of a Catholic schoolteacher, administrator and coach, she was a busy woman while the kids were growing up to say the least!  I would like to take a few moments to honor her as I am in awe at how she managed to get dinner on the table every single night!

My husband Mike tells me, growing up the amount of food being consumed in that house was massive.  The four oldest boys were all athletes, and to put it in perspective, my husband, is 6’5’ and over 225 lbs.  I’m told they went through four gallons of milk a week, and about a loaf of bread a day.  Dinner was like feeding an army, but it was always prepared and presented with love.  For example, on the night of a sporting event, each boy got FOUR cheeseburgers for their “pre-game” meal!  That just amazes me.  Then, there were still younger children to feed, followed by clean up of dishes which back in those days, meant hand washing and drying everything down to the littlest spoon. I’m exhausted just thinking about it.  When Mike and I started dating, many years ago, I was always invited to have dinner at their home with the family, an invitation I would accept because it was such a welcoming and crazy place to eat.  Because he was one of the “older” kids, the dinner table usually had around ten people at it and there was always plenty of chatter and laughter in between bites.  To this day, whenever we visit, the dinner table, no matter what is served, is the place where we all congregate to eat, but also discuss life, or reminisce about the past.

“Mother”, thank you for your devotion to your family, for all those home-cooked meals, and for all the love that came with it.  Happy Birthday to a true “Wonderful Woman!”

In honor of National Cancer Control Month, we wanted to share the top ten things we can all do to reduce our risk of cancer.

1. Eat healthy

Add more fruits, vegetables and whole grains to your diet.  Strive for at least 2/3 of each meal to come from produce and whole grains.  These foods are full of antioxidants and phytochemicals and protect against cancer.

2. Reduce sugar

Scientific evidence shows a direct link between sugar and increased cancer risk.  The more sugar you eat, the more insulin your body produces.  This excess insulin can feed cancer cells, causing them to grow.

3. Eliminate processed foods

Commercially prepared foods have additives that prolong shelf life and improve appearance and texture.  The FDA must approve new food additives, but there is great debate in the scientific community over the health risks of some of these additives.   You can avoid the risk by choosing fresh whenever possible.

4. Maintain a healthy weight

One out of every three cancer deaths in the United States is linked to excess body weight, poor nutrition and limited physical activity.  Excess body weight impacts the immune system, increases inflammation and affects hormone levels.

5. Exercise

Strive for at least 30 minutes of day of moderate exercise.  Not only with this help maintain weight, but it bolsters the immune system, improves digestive function and stabilizes hormones.

6. Reduce sun exposure

Skin cancer is the most prevalent cancer in the US.  Reduce your risk by applying sun screen (PF of 50), wear UV protected sunglasses and avoid direct exposure to the sum between 10-2.

7. Minimize exposure to environmental toxins

Environmental toxins and chemicals coupled with genetics can alter and damage healthy cell function.  You can make some simple changes to reduce the impact of these toxins, such as eating organic whenever possible, keep plastic out of the microwave, buy products that are in glass as opposed to plastic, use all natural cleaning products and choose cosmetic products with care.

8. Get a good night’s sleep

The body needs darkness to produce an adequate amount of melatonin.  Melatonin acts as an anti-oxidant to repair cells.  Sleep also reduces stress and inflammation.  Strive for 7 or more hours each night of quality sleep.

9. Don’t smoke

Cigarette smoke contains almost 4,000 chemicals, and more than 40 are carcinogenic.

10. See your Doctor regularly for screenings

It’s a new month and a new season so I thought I’d take this chance to highlight some of our dinners on the menu for the month.  Penny has been busy in the kitchen trying some new recipes and fine-tuning others while we shift from winter to spring mode in our mindset and in our kitchens.  You are always welcome to check out our monthly meal plans to guide you through the process of ideas for dinner, http://www.motherearthmeals.com/menus-recipes-and-shopping-lists/april-dinner-plan/ but to make it even more enticing here are just a few of my favorites you will find on the April menu.

 Quinoa with Tomatoes and Edamame

Servings: six

Ingredients

1½ cups quinoa

1 teaspoon turmeric

½ teaspoon kosher salt

¼ teaspoon fresh ground pepper

1 10-ounce bag shelled edamame, thawed

2 large tomatoes, chopped

1 cucumber, peeled, seeded and sliced

1 poblano chili, seeded and diced

½ red onion, chopped

½ cup mint, chopped

Honey Lime Vinaigrette

1 lime, zest and juice

2 teaspoons Dijon mustard

1 tablespoon honey

2 tablespoons fresh cilantro, chopped

1 teaspoon ground coriander

½ cup olive oil

Kosher salt and fresh ground pepper

Directions

To make the vinaigrette: whisk the lime zest, juice, mustard, honey, cilantro and coriander together.   Continue to whisk while slowly adding the olive oil.  Season with salt and pepper.  Refrigerate until ready to use.

Place 3 cups of water, quinoa, turmeric, salt and pepper in a medium saucepan.  Bring to a low boil.  Cover the pot, reduce temperature to low and simmer for 20 minutes.  Remove the lid and fluff quinoa with a fork.

Toss the quinoa with the remaining salad ingredients and vinaigrette.

Lemon Pasta

Servings: six

Ingredients

1 lb whole-wheat linguine

1 lemon, zest and juice

1 teaspoon mustard

2 tablespoons fresh parsley, chopped

½ cup olive oil

Kosher salt and fresh ground pepper

Finishing Touches

Parsley

Red pepper flakes

Fresh ground pepper

Parmesan, shaved or grates 
Lemon slices

Directions

Bring a large pot of water to a soft boil.  Add linguine and cook following package directions. While the pasta is still warm, add vinaigrette and toss to coat.

Top pasta with additional chopped parsley, red pepper flakes, fresh ground pepper, Parmesan and lemon slices.

To make the Lemon Vinaigrette: In a small bowl, whisk the lemon zest and juice, mustard and parsley together.   Continue whisking while slowly adding the olive oil.  Season with salt and pepper.  Store in an airtight container in the refrigerator until ready to use.

Pork Chops with Chipotle Mango Salsa

Servings: six

Ingredients

6 thin pork chops

¼ cup olive oil

1 lime, zest and juice

2 teaspoons fresh ginger, grated

1 clove of garlic, minced

1 teaspoon kosher salt

¼ teaspoon fresh ground pepper

¼ teaspoon cayenne pepper

Chipotle Mango Salsa

1 pint cherry tomatoes, quartered

1 mango, peeled and diced

½ - 1 chipotle pepper and adobo, minced

½ red onion, diced

1 lime, zest and juice

1 tablespoon agave nectar

¼ cup cilantro, chopped

Kosher salt and pepper

Directions

To make the salsa, combine the ingredients and refrigerate for 2 or more hours before serving.

Combine the oil, lime zest and juice, ginger, garlic, salt and pepper.  Place the pork chops in a  resealable bag and add the marinade.  Marinate for 4 hours or overnight in the refrigerator.

Preheat the grill for medium, indirect heat.  Coat the grill with cooking spray.  Grill the pork chops for 5-6 minutes per side.  Top with the salsa and serve.

Yep, it’s that time of year again.  And like last year, we are off to one of our favorite places on earth, the OBX.  Sun, beach, great seafood, shopping and quality time with the whole family…what’s not to love?  Well for starters, overeating!  Why, when surrounded by family, do I overeat?

Last year I had a game plan.  I intended to limit my sweets to a few favorites including a chocolate peanut butter milkshake from John’s and a few bites of shared dessert from some of our favorite restaurants.  It was going well until the morning our Father brought home donuts from Duck Donuts – hot and fresh.  Well, the temptation was just too much.

And it just went downhill from there.  Banana pudding (which I don’t usually like) from Sam & Omies, pastry from Tullio’s…  And let’s not even start on the French fries and beer/alcohol/wine situation.

Now, in addition to the chocolate peanut butter milkshake, I need to add the banana pudding and donuts to my list of indulgences.  Good grief, I hope I don’t fall in love with something else.

Can Fitbit tell me how many steps it takes to walk off a vacation?

Is it me, or does anyone else have their own ‘system” of filing recipes? So I’m out, away from the house, and my teenage daughter calls me from home wanting to make my special cheesecake for a treat but cannot find the recipe. No problem I tell her, just look in the two recipe boxes in the pantry.  Since they are alphabetical, just look in the first one under “C” and it should be there.  Several minutes later, the phone rings again, and guess what?  She can’t find it under “C”.  “Well, then check, D,” I suggest for option #2.  Why would it be under “D” you and she asks? Well, because it is a dessert of course, which could put it in that category.  Unfortunately, even my rationale didn’t find the recipe because it ended up being in the second, bigger recipe box because it was written on the bigger 4×6 recipe cards like all my FAVORITE recipes are, which puts it in the second box, the one with not only the second half of the alphabet, but also my all-time favorite recipes!  DAH!  How hard can that be to figure out, right?

You must admit the whole recipe-filing thing can be subjective.  For instance, with my zucchini bread recipe- does that go under Z for zucchini or B for bread? How about Apple Cider Punch?  A, C, or P?  Well you see where I am going with this. I really have my own rationale for how I file my recipes, but unfortunately, no one can understand it and sometimes I can’t even remember where or why I filed it where I did!  From now on I approach it as a game to see if I can guess where it may be.

So, if you have a foolproof, obvious way to organize your recipe box, please share. I’d like to resolve this recipe dilemma once and for all.