EXPERIENCENUTRITIONBLOG.COM Official Health & Wellness Partner NFL Alumni

NFL Wife Ericka Lassiter & EXPERIENCE NUTRITION Lentil Soup Recipe

2012-05-20T16:50:32Z

by Melanie Albert, Nutrition Expert, Author and Speaker, Founder & CEO Experience Nutrition

“I loved this recipe, since I can create a meal with everything in it: my protein, grains, greens and veggies all in one pot.” – NFL wife Ericka Lassiter

This is such a simple recipe since you don’t need to soak beans and it can be made in one pot. Ericka and I customized this recipe by adding a few squeezes of fresh lemon juice after we cooked it.

Lentil Soup Simple Steps

Ingredients

1 cup lentils

3-4 carrots

2-3 cloves garlic

1 onion or 5-6 green onions

3-4 celery stalks

2 TBS organic extra virgin olive oil

5” strip of kombu seaweed

1 cup brown rice

4-5 cups water

½ tsp cumin

1 tsp black pepper

½ bunch kale

Simple Steps

Saute carrots, garlic, onions and celery with extra virgin olive oil

Add about water to pot

Wash lentils and add to pot

Add brown rice

Add kombu to pot (to tenderize the beans)

Add cumin and black pepper

Bring to a boil

Skim off foam

Cook at moderate-low heat for about 30 minute

Sprinkle chopped kale to top of soup and cook 5 more minutes

Enjoy a great, simple meal with this soup.

NFL wife Ericka Lassiter makes Hummus Recipe

2012-05-19T03:57:31Z

by Melanie Albert, Nutrition Expert, Author & Speaker, Founder & CEO Experience Nutrition

NFL wife Ericka Lassiter makes hummus, with the same recipe we served at the Super Bowl XLIII VIP Tailgate Party in Tampa!

“I enjoyed learning how to make hummus from scratch. Now, I’ll make this simple hummus recipe the next time we have a party! The first time I made it with Melanie I added more garlic and cumin and it was delicious.” – NFL wife Ericka Lassiter

Super Simple Organic Hummus Recipe

Blend all ingredients in food processor, until smooth

2 cups cooked or canned chickpeas (garbanzo beans)
1/3 cup chickpea water
3 tablespoons tahini (sesame seed paste or sesame seeds)
3 cloves garlic
2 tablespoons lemon juice
1/4 teaspoon black pepper
1/8 teaspoon cumin
1/8 teaspoon coriander

After the hummus has been blended, add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes, olives

Check out our step-by-step photos on Facebook: www.facebook.com/experience.nutrition.tips

Week 6: NFL wife Ericka Lassiter learns about good plant-protein

2012-05-18T16:14:35Z

by Melanie Albert, Nutrition Expert, Authnor, Speaker, Founder & CEO, Experience Nutrition

“I was surprised that so many plants, especially greens like kale, have protein in them.” – NFL wife Ericka Lassiter

One of the first questions I get when I work with former NFL players is, “Melanie, are you going to make me stop eating meat?” Well, I am not going to make you stop eating meat, but I will suggest that you eat the cleanest meat you can if you do. And, I’ll encourage you to try some good plant proteins.

Take a look at this list of foods and the amount of protein in a 3.5 ounce serving. When I first looked at this information from the USDA database, I was amazed at the high levels of protein in beans, nuts, seeds and grains. As a long-time pesca-tarian (vegetarian, with seafood, plus goat cheese) I was a little concerned that I had not been eating enough protein most of my life; but this information makes me feel good about the protein I have been eating.

Top Plant Proteins

Beans
Seeds
Nuts
Fish
Sea vegetables
Whole grains

A Simple Protein Chart

Protein Grams per 100 Gram (3.53 ounce) servings

30.2 Pumpkin seeds
30.0 Pork
30.0 Tuna
29.3 Turkey
28.4 Nori (Sea Vegetable)
27.3 Salmon, Sockeye
27.1 Chicken
26.9 Swiss cheese
26.7 Halibut
25.8 Lentils, raw
23.6 Kidney beans, raw
22.5 Hemp seeds
21.6 Black beans, raw
21.5 Dulse (Sea Vegetable)
21.4 Pinto Beans, raw
21.2 Almonds
20.3 Pistachio nuts
19.3 Garbanzo beans, raw
19.3 Sunflower seeds
18.3 Flax seeds
18.2 Cashews
16.6 Soybeans
16.6 Inca Berries*
15.4 Cacao*
15.2 Walnuts
14.1 Quinoa, uncooked
13.0 Goji Berries*
12.4 Cottage cheese, 1% fat
3.4 Milk, non-fat
3.3 Soymilk

Source: USDA National Nutrient Database

* Not in USDA Database

Note all the good sources of protein, which are comparable to the level of protein in meat, and add some of these foods to your diet.

NFL wife Ericka Lassiter, lost 4 inches & 3 pounds, all by eating real whole foods

2012-05-16T14:30:04Z

by Melanie Albert, Nutrition Expert, Author and Speaker, Founder & CEO Experience Nutrition

Week 6: Checking-in with NFL wife Ericka Lassiter on Day 42 of her EXPERIENCE NUTRITION PROGRAM

Again, I am proud of Ericka since she has really been incorporating the EXPERIENCE NUTRITION learning into the lifestyle for herself and her family. Plus, she is looking great!

Day 42 of Ericka’s Nutrition Program

I’m adapting what I’m learning into my lifestyle.
I’m listening to my body more.
I’m making my own oatmeal for breakfast and eating a lot more salads.
I’m making my veggie stir-fry with roots, greens and veggies 3 to 4 times a week and everyone in my family likes it!
I’m doing fresh juices and smoothies.

This week, we took some measurements and Ericka has lost 3 pounds and 4 inches, all by eating real whole foods. Congratulations, Ericka! It’s so great guiding you on your nutrition program. You were looking amazing at the NFL Alumni weekend in Phoenix!

Ericka’s Actions

Get the kids to enjoy the hummus and lentil soup we made today
Try new foods in a pot or pan or wok and see what I can make

Top 5 Tips for Healthy Grocery Shopping with NFL wife Ericka Lassiter

2012-05-14T16:02:09Z

by Melanie Albert, Nutrition Expert, Speaker, Author, Founder & CEO, Experience Nutrition

Week 5: NFL wife Ericka Lassiter and I took a trip to the Whole Foods Market.

EXPERIENCE NUTRITION: Top 5 Tips for healthy grocery shopping are:

Be smart about organic. Focus on the “Dirty Dozen” and “Clean 15” when you are buying produce. Look for the #9 on the label for organic.

When you can, shop local and buy what’s in season. Support your local farmers. Your produce will be fresher, taste better; you’ll help the environment and your local economy.
Read labels. Really look at the details. For instance, I prefer raw nuts, so I make sure there is no added oil or salt by reading the labels.
Stick to whole foods, rather than processed foods. Ericka and I both bought a lot of fresh greens (kale), roots (beets, carrots), whole grains (quinoa, steel cut oats) and bananas.
Buy bulk. Bulk whole grains, nuts, seeds and beans are usually less expensive when you buy from the bulk bins.

Take a Personality Quiz Today

2012-05-05T16:03:00Z

by Melanie Albert, Nutrition Expert, Author and Speaker, Founder & CEO Experience Nutrition

This week, we moved into some of the “life” experiences with our program. NFL wife Ericka Lassiter took a “personality” quiz, based Jung psychology, which is similar to the Myers Briggs Profile.

The quiz provides a personality profile based on four different psychological functions. This is a great quiz to see how you and your loved ones are similar and different, so you can better understand how you interact with each other on a deeper level.

The 4 Functions

Introvert (prefer time alone) vs Extrovert (prefer being with people)
Sensing (prefer details and facts) vs Intuitive (use intuition to make decisions)
Thinking (analyzes information based logic) vs Feeling (emotional)
Judging (organized, a planner) vs. Perception (spontaneous)

You can take the quiz online(www.HumanMetrics.com) and please feel free to share your comments on our Facebook page

Whole Grains in the Evening: Recipe - Quinoa with Veggies

2012-05-04T14:53:00Z

by Melanie Albert, Nutrition Expert, Speaker and Author, Founder & CEO Experience Nutrition

Quinoa with Veggies in the Rice Cooker

Quinoa, the “mother of grains” by the Incans, is one of the most versatile grains (really seeds of a plant related to chard and spinach), and so simple to cook and so healthy. It’s full of protein and contains twice the protein of rice.

Rinse 1 cup quinoa

Place quinoa in rice cooker

Add some chopped carrots and broccoli

Add fresh garlic

Add a little more than 2 cups of water

Turn on the rice cooker

When it turns off, your dish will be ready

To add additional flavor, you may want to add tamari, wheat-free soy sauce either before or after the quinoa cooks.

Eat whole grains in the morning, with NFL wife Ericka Lassiter's Steel Cut Oats recipe.

Take a look at the step-by-step photos of Ericka preparing this delicious quinoa dish on our Experience Nutrition Facebook page.

NFL Wife Ericka Lassiter: Whole Grains in the Morning

2012-05-02T15:53:00Z

by Melanie Albert, Nutrition Expert, Speaker and Author, Founder & CEO Experience Nutrition

“It was valuable to learn about and actually see the different types of whole grains, like steel cut oats, buckwheat, millet, golden rose brown rice, oat groats and quinoa. And, it was great to learn how simple it is to make my own oatmeal with steel cut oats, instead of the packaged oats.” - NFL wife Ericka Lassiter

Please eat whole grains.

Do not eat grains processed or refined into bread, crackers or cereal. Whole grains have higher levels of nutrients than refined grains. Whole grains balance sugar highs and lows. Due to the fiber in whole grains, they digest slowly, and produce more stable blood sugar levels than refined, processed grains.

How to Quickly Cook Whole Grains

Ericka’s First Steel Cut Oats

Rinse 1 cup steel cut oats

Place oats in rice cooker

Add 2 ¼ cups water

Add raisins, goji berries, walnuts

Sprinkle in cinnamon

Add vanilla

Turn on rice cooker

Oats will be ready when rice cooker turns off

Check out our step-by-step photos of Ericka cooking steel cut oats on EXPERIENCE NUTRITION Facebook page.

Week 4: NFL Wife Ericka Lassiter - 14 Days Accomplishments!

2012-05-01T14:37:00Z

by Melanie Albert, Nutrition Expert, Author and Speaker, Founder & CEO, Experience Nutrition

Week 4: What has NFL wife Ericka Lassiter accomplished this week?

After only 14 days since our first day in the kitchen, take a look at all Ericka has accomplished. I’m so excited and proud that Ericka is making so much positive progress with her EXPERIENCE NUTRITION program.

After only 14 days, Ericka is making better food choices!

“I’m feeling like I am making better choices when I’m making meals. And, my family is eating the healthier meals, too. The other day, they ate all of the veggies, so I had to cut up more so I could eat some too!”

I still don’t know what the root was, but it tasted good.

“I’m really liking veggies. The other day when I was grocery shopping, I bought a root, just because it was a root. I honestly didn’t even know what it was, but now I know how to cook root vegetables, so I cooked it. I still don’t know what the root was, but it was easy to cook and tasted good.”

I’m starting to enjoy the good stuff.

“I am staying away from things that are not good for me. I have cinnamon rolls and banana bread right here in my kitchen and I have not eaten one. I am starting to enjoy the good stuff.”

I’m making what’s good for me.

“The other day I made an avocado salad with nuts. It only took a couple of minutes and I made what’s good for me. This new way of preparing meals that Melanie has taught me is so easy. As long as I have the healthy food available in my kitchen, I can make a healthy meal.”

I’m drinking green tea every day.

“This week I enjoyed making green tea and I have been drinking it every day.”

I’m loving “me time”.

“I am enjoying “me time” at home. I feel as though I am treating myself with quiet time studying and reading.”

Ericka’s Actions for the week

· I will continue to make my own meals
· I will purchase a rice cooker
· I will try a variety of whole grains. I’ll definitely try buckwheat (kasha)

Week 4: Bonus for NFL wife Ericka Lassiter: Cooking Artichokes

2012-05-01T05:46:17Z

by Melanie Albert, Nutrition Expert, Speaker and Author, Founder & CEO Experience Nutrition

“I made my first artichokes this week and they were just a good as those I’ve eaten in restaurants.” – NFL wife Ericka Lassiter

As I (Melanie) was heading out the door to go to Ericka’s this week, I picked a few artichokes from my plants. Before we started our “official” nutrition session, we placed the artichokes in a pot of water, added some fresh garlic and about 30 minutes later were totally enjoying our special gourmet, restaurant-like treat.

For the dipping sauce, we looked around Ericka’s kitchen and mixed extra virgin olive oil, fresh lemon juice, sea salt and pepper and it was delicious.

Artichokes are tasty and nutritious. They are full of fiber, protein, and a powerful antioxidant silymarin, which soothes digestive issues like pain, nausea and bloating. Plus, artichokes are good for hydration and muscle function, since they contain potassium and magnesium.

This is the time of year to enjoy artichokes!

Experience Nutrition: Earth Day Menu

2012-04-22T13:50:37Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

Take 1 Action on Earth Day!

Earth Day started on March 21, 1970, and I remember our all of my classmates walking to school that day, rather than getting a ride to school by our parents or on the bus. That was just a start. Today, the world is celebrating the 42^nd annual Earth Day, a global event to celebrate the Earth and raise awareness of environmental causes.

It is the perfect day to take your own step towards helping protect our Earth.

Experience Nutrition: Earth Day Menu

Walk or ride your bike to school or work, rather than drive. Reduce air pollution and get some exercise at the same time.
Recycle. If you are not recycling, start today. Recycling paper can help lessen the number of trees cut down. And, it takes less energy to produce products from recycled materials.
Plant a tree. One of the most popular ways to celebrate Earth Day. Trees prevent soil erosion and water pollution and reduce carbon from the air, helping to alleviate the “greenhouse effect”.
Buy local produce. On average, food grown in the US travels 1,500 miles to our grocery stores
Plant a garden. Even plant a few of your favorite herbs in a flower pot.
Compost. Reduce the amount of waste you send to the landfill. Plus, compost contains more nutrients than peat moss.
Use bamboo cutting boards and utensils. Some species of bamboo grow up to 2 feet per day. It naturally replenishes itself, making it one of the most renewable resources.
Pick up trash on the beach. The Great Pacific Garbage Patch is Earth's largest dump full of plastic.

What 1 thing will you commit to this year to help our planet Earth?

Week 3: In the Kitchen with NFL wife, Ericka Lassiter: Ericka's First Matcha Tea

2012-04-21T16:33:00Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

“I really enjoyed making my first matcha tea ever and I’ll definitely drink it. It was amazing to see the difference in quality of green tea. The high quality Gyokuro looked like real tea leaves after I steeped it, as opposed to the lower quality mush. ” – NFL wife, Ericka Lassiter

Why Green Tea?

The antioxidant, ECGC, in green tea is an anti-inflammatory
A lot of research has found that green tea benefits heart health, brain health and cancer
Beneficial for brain health as it is full of catechins and polyphenols, which help the brain to relax and stimulates dopamine levels
Theanine in green tea helps improve mood and a sense of relaxation
Known to increase memory and concentration
Less caffeine than coffee
It tastes delicious, so enjoy a few cups every day

Matcha tea is special. This high quality green tea is covered before picking to accentuate the green color. The tea leaves are stone-ground, so when drinking matcha, you are really eating tea leaves. You get the full benefits of green tea.

You can see the step-by-steps photos of Ericka making matcha tea on our Facebook page: http://www.facebook.com/experience.nutrition.tips

Week 3: In the Kitchen with NFL wife, Ericka Lassiter: Fitness Smoothie

2012-04-20T16:25:00Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

“The Fitness Smoothie was very tasty, I’m more of a vanilla girl, but the cocoa powder was pretty good. After trying all the smoothies, I was full and energetic throughout the day.” – NFL wife, Ericka Lassiter

This smoothie is amazing and so healthy in so many ways. It features good carbs (in dates), good plant protein (hemp seeds), healthy fat (flaxseeds), an apple, and the anti-inflammatory ginger root. We added some cocoa powder, but Ericka is going to try it with vanilla.

Hemp seeds have a sweet nutty taste are a great plant protein, as they contains all 9 essential amino acids. Its amino acid profile helps boost the body’s immune system and hasten recovery after working out. Hemp seeds are also anti-inflammatory, key for speeding the repair of soft-tissue damage causes by physical activity.

Flaxseeds are high in omega-3 fatty acids, which are important to athletes as they reduce inflammation and play an important role in the metabolism of fat. About a tablespoon of ground whole flaxseeds will allow the body to more efficiently burn body fat as fuel. Faxseeds are also high in potassium, an important electrolyte for athletes, because it is in part responsible for smooth muscle contraction and helps keep the body hydrated.

Dates, high in glucose, a carbohydrate, are often referred to as “nature’s fuel.” Upon consumption, glucose is rapidly converted to glycogen in the liver. Maintaining glycogen in muscles and liver is imperative for sustained energy.

Simple Steps

Put ingredients into a blender. The first time you make this smoothie, as Ericka and I did, you may want to add a few ingredients at a time and do a taste test to see how you like it. Check out Ericka’s step-by-step photos on our Facebook page

First: Frozen banana, cashews, coconut water to cover the banana and cashews

Second: Sunflower seeds, hemp seeds, ground flax seeds

Third: Apple

Fourth: Dates

Fifth: Ginger

Sixth: Cocoa powder

Try the Green and Fruit smoohies, too.

The Clean 15: OK to eat Conventional Produce

2012-04-19T15:20:00Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

Continuing our conversation about organic produce, the EWG “Clean 15” have the least amount of pesticides. If you eat 5 servings of these produce, on average you will only eat 2 pesticides. This compares to eating 14 different pesticides if you eat 5 servings of the “dirty dozen”.

Clean 15: Lowest in Pesticides

Onions
Sweet Corn
Pineapples
Avocado
Asparagus
Sweet peas
Mangoes
Eggplant
Cantaloupe - domestic
Kiwi
Cabbage
Watermelon
Sweet potatoes
Grapefruit
Mushrooms

Get the Dirty Dozen right here.

Week 3: In the Kitchen with NFL Wife, Ericka Lassiter’s First Smoothie Recipes. All healthy and tasty.

2012-04-18T15:59:00Z

By Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

“I always knew I could make smoothies. Now, I know what ingredients I can put in them.” – NFL wife, Ericka Lassiter

This week, I enjoyed guiding Ericka to have some fun experimenting with three very different smoothies: fruits, green and fitness smoothies.

Raspberry Blueberry Ginger Smoothie

Try this refreshing fruit smoothie for a quick breakfast or healthy snack. To make this simple smoothie, put all ingredients into a blender. Add more “milk” if you prefer a smoother consistency with the healthiest options being almond or soy milk. Avoid dairy as much as possible. Try your favorite fruits to create your own favorite smoothies. It’s so easy!

Frozen bananas

Frozen blueberries and/or raspberries

Fresh ginger

Soy milk or almond milk

Green Smoothie

So many people are drinking green smoothies these days. Not only are they filled with all the vitamins and minerals you need daily, they also taste amazing. The green base for this one is kale, with fruit, veggies, seeds and ginger, one of Ericka and my favorite roots. The kale definitely has a lot of fiber, so if you prefer the consistency of a smoothie with less fiber, you might want to try using spinach.

Put all ingredients into a blender, blend and enjoy.

Water or coconut water

Dinosaur kale

Apple

Carrot

Sunflower seeds

Hemp seeds

Fresh lemon juice

Ginger root

The Dirty Dozen: Must Buy Organic

2012-04-17T15:51:00Z

By Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

Which produce has the most pesticides?

A great resource about organic is the handy shopper’s guide from the non-profit, Environmental Working Group (www.EWG.org). This guide shows which fruits and vegetables have the most pesticide residues and are the most important to eat organic. The EWG created the guide based on 51,000 tests for pesticides on 53 different fruits and vegetables from 2000-2009, by USDA and Food & Drug Administration.

Dirty Dozen: Buy these organic

These fruits and vegetables have the highest level of pesticides when grown conventionally.

If you eat 5 servings from the “Dirty Dozen,” on average you will eat 14 different pesticides. This compares to 2 pesticides in 5 servings of the “Clean 15”.

If you eat 5 servings of fruits and vegetables a day from EWG's “Clean 15” rather than the “Dirty Dozen,” you can lower the volume of pesticides you consume daily by 92 percent.

Apple
Celery
Strawberries
Peaches
Spinach
Nectarines – imported
Grapes – imported
Sweet bell peppers
Potatoes
Blueberries – domestic
Lettuce
Kale/collard greens

NFL wife, Ericka Lassiter, is looking for the 9!

Ericka Lassiter, NFL wife, is looking for the 9!

2012-04-16T15:45:00Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

“I’m looking for the 9! Melanie taught me about the importance of eating organic produce, especially those fruits and vegetables which have the most pesticides when grown conventionally. So now when I shop, I’m going to look for 9 as the first number on the small label, as it indicates that the produce is organic. If you see a 4, it’s conventionally grown.” – NFL wife, Ericka Lassiter

The important aspects of organic, as defined by the USDA are:

No pesticides and not synthetic fertilizers
Not genetically modified
Not sterilized by irradiation
Not fertilized by sewage sludge

Why eat organic?

I’ve personally been eating organic for 15 years and always recommend that all my clients do the same. This week I shared some important information about eating organic with Ericka.

According to The Organic Center, a non-profit dedicated to research, organic produce, on average, contains 25% higher levels of 11 key nutrients compared to conventionally grown produce. Learn more about The Organic Center and research at www.organic-center.org .

Week 3: Nutrition Check-in with NFL wife, Ericka Lassiter

2012-04-15T15:39:00Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

“I’m now doing three workouts in my week. I’m cooking roots and greens every day, and my whole family has been enjoying them. I’ve also been experimenting in the kitchen and have added other vegetables, like squash and zucchini to the stir-fried veggies. This week I made an amazing shrimp dish with lots of veggies and rice and everyone in my family loved it!” – NFL wife, Ericka Lassiter

Ericka’s Actions for the Week

This week we focused on organic, fruit and veggie smoothies and green tea. The EXPERIENCE NUTRITION 9 Ways to Enjoy Food and Life program is a step-by-step approach to incorporate healthy eating and lifestyle into your life.

This week, Ericka’s new actions are:

I will make smoothies for breakfast
I will continue to try new things in the kitchen
I will drink green tea every day

If you missed the first few weeks of Ericka Lassiter's EXPERIENCE NUTRITION Program:
Week 1: Nutrition with NFL wife, Ericka Lassiter
Week 1: Bonus with NFL wife, Ericka Lassiter: Delicious Avocado Salsa, made by the Kids!
Week 2: In the Kitchen with NFL wife, Ericka Lassiter: 3 Simple Ways to Prepare Roots & Greens
Week 2: In the Kitchen with NFL wife, Ericka Lassiter: A Taste of Turmeric

Week 2: In the Kitchen with NFL Wife Ericka Lassiter. A Taste of Turmeric Tea

2012-04-11T05:10:02Z

by Melanie Albert, Founder & CEO Experience Nutrition

Week 2 Bonus: Turmeric Tea with Ericka Lassiter

Wow! Loved that fresh turmeric root was available this week, so Ericka and I made some delicious, anti-inflammatory turmeric tea. Turmeric is bright orange with a fresh, clean aroma and a peppery, warm, slightly bitter taste.

Turmeric has been used medicinally in India and China for centuries. Turmeric contains a chemical called curcumin, a powerful anti-inflammatory known for alleviating arthritis, and reducing muscle pain and joint inflammation. It's also thermogentic, so it increases metabolism and fat burning - which can aid in increasing energy and weight loss.

When you prepare your turmeric tea, be sure to add black pepper which increases the amount of curcumin taken into your body.

Simple Steps

Put a few cups of water in a pan

Add chopped turmeric root

Add black pepper
Bring to a boil

Simmer for about 10-15 minutes
Enjoy hot or cold!

Check out the step-by-step photos on our Experience Nutrition Tips on Facebook.

Week 2: In the Kitchen with NFL wife, Ericka Lassiter: 3 Simple Ways to Prepare Roots & Greens and a Turmeric Bonus!

2012-04-06T21:31:15Z

by Melanie Albert, Nutrition Expert & Author, Founder & CEO, Experience Nutrition

We jumped right into the kitchen.

“It was valuable to learn what the foods are as some of the roots are new to me and I learned why the roots and greens are good for health. Now, I know how to prepare the roots and greens and know I can do it! I’m going to start cooking more healthy, with the simple stir-fry and bamboo steamer,” Ericka says.

Roots are vitamin-rich and are naturally sweet, especially when cooked, so they help with sugar cravings. There are so many kinds of roots, so enjoy experimenting.

Greens are one of the most missing foods in our diet. A lot of people eat basic iceberg lettuce, which has no nutritional value or look at the greens around a salad bar, but few in our country eat greens. Greens are especially great for bone health and are very detoxing, and since they grow upward may increase energy and be uplifting.

3 Ways Ericka’s Roots & Greens
Ericka Lassiter’s First Stir-Fry Recipe

Visit our page on Facebook, for the step-by-step photos.

Carrots
Golden beets
Parsnip
Celery root
Watermelon radish
Broccoli
Collard greens
Dinosaur kale
Collard greens
Organic extra virgin olive oil
Fresh ginger
Garlic

Ericka’s First Bamboo Steamer Veggies: A quick way to prepare veggies.
Ericka put some roots & greens in a bamboo steamer and made a quick dish.

Raw Kale Salad: Another great way to enjoy greens.
Chop dinosaur kale
Add organic extra virgin olive oil
Add fresh garlic
Add a squeeze of lemon
Massage the kale
Ericka added some of the Bamboo Steamer roots

If you missed it:
Week 1: Ericka's Goals and Breakthough "ah ha"
Week 2: Bonus Avocado Salsa Video with the Kids: Made by Ericka's young boys and my 6 year old niece