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Apple, Pomegranate Salad with Cider-Honey Vinaigrette

Even though the weather is turning cold, I still find myself craving salads with dinner.

Recently, the stores have been displaying beautiful pomegranates so I decided to create a salad centered around them. Pomegranate seeds are loaded with antioxidants which will help prevent LDL or "bad" cholesterol from oxidizing and causing hardening of the arteries. They also help reduce arthritis and lower the risk of breast and prostate cancer.

Apple, Pomegranate Salad with Cider-Honey Dressing

1 crisp apple

fresh lemon juice

6-8 cups washed salad greens

1/3 cup pomegranate seeds (see below for instructions)

1/4 cup toasted sliced almonds

Dressing

2 tbsp. apple cider vinegar

2 tsp. honey

6 tbsp. olive oil

1 pinch of salt

Wash the apple and cut into thin slices, leaving the peel on. Place the apples in a bowl and drizzle with a little lemon juice. In a small bowl, make the dressing by whisking all the ingredients together. Just before serving toss the greens with and the apples and enough dressing to coat. Divide the salad among four plates and sprinkle with the pomegranate seeds and sliced almonds. Enjoy!

How to Remove Pomegranate Seeds:

1. Cut off the crown (you’ll see it) and throw it away or better yet use it for compost.
2. Score and slice the rind all around, but don’t cut the rind all the way through.
3. Soak the pomegranate face down in cold water for about ten minutes.
4. While the pomegranate is still in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl).
5. Remove the rind and membrane from the bowl with a sieve or spoon.
6. Drain the seeds with a colander and pat dry with a paper towel.

Living Energy Truffles

'Tis the season for making my living energy truffles.

I love to give these to friends and family and right now my freezer is full of these tasty little balls! They are so much healthier for you than traditional Holiday sweets and they taste amazing! I did have a friend ask me if she could eat 6 of them at once since they are healthy.

The answer is, no.

Ok ladies, just because something is healthier, it doesn't mean we can ditch the concept of moderation. So enjoy one when you have a sweet craving and save the rest for another day.

Living Energy Truffles

3/4 cup organic cocoa powder

2 cups fresh ground almond butter

1/2 cup honey

1 tbsp. unrefined coconut oil

Pinch of Sea Salt

1 cup dried shredded coconut flakes, unsweetened

In a small saucepan, over low heat, warm the coconut oil and the honey until blended.

Combine all the ingredients except for the coconut flakes in a large bowl and mix thoroughly. Roll-up your sleeves, take a small amount of the mixture and roll small balls between your palms. Dip each ball in a separate small bowl containing the coconut flakes. Freeze overnight to harden. Enjoy!!

Broccoli Salad

I had some last minute company for lunch the other day and I whipped this up to accompany a pureed root vegetable soup. I didn't have time to shred the broccoli like I usually do but it worked just fine. You can substitute any dried fruit and nut. I actually think headed towards the Holiday season, dried cranberries & pecans would be lovely!

5 cups broccoli, shredded

2 green onions, finely chopped

1 cup sunflower seeds

1 carrot, shredded

1/2 cup raisins

Dressing:

1 cup raw cashews

2 tbs. honey

2 tbs. apple cider vinegar

1/4 tsp. sea salt

1/4 cup water

Blend the dressing in the blender until it is smooth and creamy.

Pour over the broccoli and mix well. Add in the onion, carrot, sunflower seeds and raisins. Enjoy!

Island Kale and Sweet Potato Soup

Recipe and photo from Food and Wine

I am sucker for any recipe that has coconut milk in it so this instantly caught my eye.

This is loaded with good fats from the coconut milk and nutrients from the dark leafy greens.

Perfect for a rainy evening...

Island Kale and Sweet-Potato Soup

1. 2 tablespoons cooking oil
2. 1 onion, chopped
3. 2 cloves garlic, minced
4. 1 jalapeño pepper, seeds and ribs removed, sliced thin
5. 3/4 pound kale, tough stems removed, leaves washed well and shredded (about 1 quart)
6. 1 1/2 pounds sweet potatoes (about 3), peeled and cut into 3/4-inch cubes
7. 1 1/2 quarts canned low-sodium chicken broth or homemade stock
8. 1 1/2 teaspoons salt
9. 1 cup canned unsweetened coconut milk
10. 1 cup long-grain rice

1. In a large saucepan, heat the oil over moderately low heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Stir in the garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds.
2. Stir in the kale, sweet potatoes, broth, and salt and bring to a boil. Reduce the heat and simmer, partially covered, until the potatoes are tender, about 20 minutes. Add the coconut milk and just heat through.
3. Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes. Drain. Put a mound of rice in the center of each bowl. Ladle the soup around the rice.

Green Smoothies - A Nutritional Powerhouse!

Hit this holiday season feeling healthier than ever!

Do you love the Holidays but secretly dread the excess weight, low energy, intense cravings & food guilt that can be associated with this time of year? If so, you aren't alone.

What if you could make one change to your current diet and experience increased energy and motivation? What if you could easily and successfully reduce your unhealthy habits and lose weight?

You can.

I have seen countless clients experience incredible results, simply by replacing their usual breakfast or lunch with a green smoothie. If you can replace just one meal a day with a cleansing, nutrient packed meal, you too will be surprised how much of a difference it can make! Ideally your meals would be packed with nutrition, easily digested and filling enough to sustain you until your next meal, however, around the Holiday’s you may find yourself skipping meals or loading up on processed, nutrient deficient treats & snacks.

How does it work?

Green smoothies provide carbohydrates, otherwise known as energy, but they’re also loaded with vitamins, minerals, antioxidants, phytochemicals and chlorophyll. And of course, they are an excellent source of fiber which will keep you full for hours. Green smoothies are also very cleansing to the liver which is your major fat burning organ! Blending the vegetables ruptures the cell walls of the greens and releases the nutrients encased in the plant cells. You’ll be able to absorb more nutrients from the vegetables, plus, you’ll be able to consume more greens than you usually do! All of this in a quick to make, easy to drink, and portable meal that will give you all the energy you need for your day.

My Favorite Smoothie

4 cups spinach or kale or a mix of both

1 large cucumber, peeled if not organic

2 bananas, peeled

1 apple, cored

Juice of 1/2 lemon

Enough water to blend, I usually add about 1 cup.

4 ice cubes

Blend until mixed smooth. Makes 2 big yummy drinks. Breakfast for two!

Make Your Own Green Smoothie

The best green smoothie recipe is the one you make yourself!

1 bunch green leafy vegetable of choice (50% of total)
Fruit of choice (50% of total)
1Banana or 1 avocado to emulsify (make creamy)
ginger, lemon, parsley to taste

Put all ingredients in your blender. Add clean water to cover all ingredients. Blend.

Remember, even if the rest of your diet remains the same, you might be lucky enough to experience a boost in immune system function, weight loss, increased energy, and many more benefits. Many people find that over time, the more green smoothies they drink, the more they crave greens and healthier foods throughout the day. Your body likes being treated this good and will be asking for more! You may start with breakfast, but don’t be surprised if the rest of your diet starts evolving as well.

Roasted Butternut Squash Soup

* I served this soup last night alongside a salad with sauteed portabella mushrooms & fresh baked bread from Rosemont Bakery.

On a crisp Fall day what could taste better than a warm cup of soup?

The recipe was adapted from Barefoot Contessa and it could not be any simpler to make.

If you do not have an immersion blender, I highly recommend purchasing one.

In my kitchen I try to limit the amount of tools I have in order to cut down on clutter, however, this is one tool that I use daily, especially during soup season.

Pureed soups are a great way to get kids (and husbands) to eat vegetables!

Roasted Butternut Squash Soup

3 to 4 pounds butternut squash, peeled and seeded

2 yellow onions

2 McIntosh apples, peeled and cored

3 tablespoons good olive oil

Kosher salt and freshly ground black pepper

2 to 4 cups vegetable or chicken stock

Preheat the oven to 425 degrees F.

Cut the butternut squash, onions, and apples into 1-inch cubes. Place them on a sheet pan and toss them with the olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper. Divide the squash mixture between 2 sheet pans and spread in a single layer. Roast for 35 to 45 minutes, tossing occasionally, until very tender.

Meanwhile, heat the stock to a simmer in a large pot. When the vegetables are done, place them in the pot of stock and simmer for 10 minutes. Use an immersion blender (or food processor) and blend until smooth and creamy. Taste for seasonings to be sure there's enough salt and pepper.

~Easy Sunday Entertaining~

Fall Menu. Good Friends. Bonfire in the backyard.

It doesn't get much better than that on a Sunday afternoon.

In keeping the menu as simple as possible, I made sandwiches from fresh baguettes.

Local Bacon - Sharp Cheddar - Apple - Baby Spinach - Chive Mayo

Vegetarian Baguette: Apple - Baby Spinach - Hummus

Mixed Greens with Dried Cherries, Almonds & Maple Balsamic Dressing

Butternut Squash Soup (recipe to come)

Apple Crisp

Hope your weekend was wonderful!

Rainbow Beans and Rice

Are you looking for a quick week-night dinner?

I served this rice alongside a green salad with orange slices, avocado and pumpkin seeds but you could certainly serve this as a side dish to grilled chicken,

a filling for burritos or simply serve with a fried egg on top for a complete

nutrient packed meal.

Rainbow Rice

yields about 6 cups

1 cup uncooked basmati rice

1 tbsp. olive oil

1/2 cup chopped sweet onion

1/2 tsp. ground cumin

1/2 tsp. red pepper flakes

1 garlic clove, mined

1 green onion, chopped

1 can black beans, drained and rinsed

1 tbsp. tamari (organic soy sauce) or shoyu

1 cup fresh or frozen corn

2 medium carrots, peeled and finely grated

1 green or red pepper, cored and chopped

Cook the basmati rice on the stove according to directions.

Chop all the vegetables. In a large skillet, add the olive oil over medium heat. Add the chopped onion and saute until soft and golden. Add spices and garlic and green onion and saute for a few minutes more. Be careful not to burn. Add the tamari sauce and the black beans and stir well. Heat for about 5 minutes. Add the corn, carrots and stir well. Heat for another 5 minutes. Stir in the cooked rice and serve!

TWO FALL WORKSHOPS!

FALL WHOLE FOODS GROUP CLEANSE!

NEED A KICK-START TO LOSE WEIGHT AND GAIN ENERGY

BEFORE THE HOLIDAY SEASON KICKS OFF?

The whole foods cleanse group program is a 14-day process designed to flush the body using the concentrated nutrition of natural food.

Receive expert coaching with personalized guidance

in a supportive group structure.

This program is not a fast, does not involve pricey supplements, and

you will not feel hungry or deprived.

This whole foods cleanse is a system of meals that are fresh, easy & delicious. You will gain energy as you shed excess weight and toxins.

Emerge with new energy, confidence, and knowledge of body & food!

Program Includes: ~14-DAY MENU PLAN ~TWO 2-HOUR WORKSHOPS* ~CLEANSE INFORMATION BOOK ~WIDE VARIETY OF FOOD TO SAMPLE ~OVER 35 DELICIOUS, SIMPLE FALL RECIPES $149.00 This is the 11th group cleanse Sara has coached, and she has guided hundreds of people through happy & successful cleansing! Join the Group! *Friday, October 14th & Friday, October 28th 6:30pm-8:30pm 317 Main Street . Yarmouth . ME . 04096 Space is limited, advance registration is required. To register, reply to this email, or call 207.846.1162 (ext. 6)

HEALTHY FATS & OILS! Friday, November 4th 6:30pm-8:00pm 317 Main Street . Yarmouth . ME . 04096 REJOICE!! Our bodies need good quantities of healthy fats and oils for good health; without them, our metabolism slows down, blood sugar fluctuates, constipation can develop and nerves and brain cells can be damaged. Join Sara as she leads this informative, participative program! Light Dinner Served! $45 per person To register, please contact Sara Sullivan by replying to this email or calling 207-846-1162 (x6) Sara Sullivan, BA, CN, HHP Certified Nutritionist, Holistic Health Practitioner Contact Sara for more information! Sanctuary Holistic Health Center (207) 846.1162 ~ www.sanctuaryholistichealth.com www.sanctuaryholistichealth.com follow Sara's Blog! www.nourishyourbodytoday.com