Coconut oil is a favorite ingredient these days. I love the flavor. I have used it to as a base to stir-fry herbal pastes for making Thai curry, but I have also infused it with whole spices. The spiced oil is a delicious way to add flavor to any number of soups or braised dishes. Feel free to add your own touch to this recipe. SPICED COCONUT OIL (Makes 1 cup; 1 teaspoon serving size) 1 cup coconut oil 2 teaspoons coriander seeds 2 tablespoons onion seeds 1 tablespoon cumin seeds 7 green cardamom pods 3 black cardamom pods 7 curry leaves 3 cassia leaves 2 dried red chilies In a small pot over medium heat, add the coconut oil and toast the spices until they pop (but do not burn them), about 1 minute. Remove from heat, let cool and transfer to a heatproof glass jar.

I love a good protein smoothie and I drink one every morning to boost my energy and get me through the early part of the day. Thick and nutritious, it's all I need for breakfast. Raw ingredients make up this delicious mixture, using ripe banana as a thickening base along with protein-rich raw nuts, either one type or a mixture. I love a good mix and usually include Brazil nuts, almonds, and hazelnuts. Feel free to use one or more types. A good amount of flaxseed meal for omega-3s is always a good idea. Fresh turmeric is added as an anti-inflammatory, and also lends an earthy flavor as well. Along with a naturally sweet banana is raw coconut water to help process the mixture. A raw, vegan, smoothie loaded with protein. The next time you reach for the protein powder, think again, and try this all natural version, free of additives such as color enhancers and preservatives. Add a cup of chopped berries, mango, or papaya for different versions of this delicious protein drink. Note: the only healthy nuts to eat are the raw kind. All processed nuts, roasted, sweetened, salted, etc... are all but useless when it comes to nutrition. Serves 1 1-1/4 cup raw coconut water 1 ripe banana, peeled 1 handful raw nuts 2 teaspoons flaxseed meal 1 inch piece raw turmeric (optional) In a blender, add the coconut water, nuts, flaxseed meal, and turmeric. Blend until smooth.

I learned to make kimchi in Seoul Korea, where it is an all-day endeavor for women. This baechu (Napa cabbage) kimchi is vegan, which means that the base seasoning which replaces the ubiquitous fish sauce, is crucial to the recipe. For my base, I make a good strong shiitake mushroom and kelp concoction. The mushrooms give the kimchi a delicious pungent earthy flavor, while the kelp (kombu), a type of seaweed, gives a hint of the sea, therefore making it a good substitute for fish sauce or tiny salted baby shrimp often used in classic kimchi recipes. This recipe calls for quartering, not chopping, the cabbage leaves, which is the way I learned to make it. I find it gives a more balanced flavor, the chopped versions often too salty. One thing to watch is how long you salt and drain the cabbage, which for my recipe takes 12 hours. If you decide to chop the leaves, it will take much less time. I'm not into short cuts, but feel free to experiment. Note: though the chili paste seems like very little in comparison to the size of the cabbage, remember that the cabbage and other ingredients will give up natural juices over time while macerating. Note: Kimchi keeps for a long time, but is generally eaten up within a month or so. Also, though traditionally included in baechu kimchi, I have made garlic optional as I do not tolerate large quantities, if at all. Quantity: Makes 2 large quart containers (wide-mouthed, recommended) One 4-pound Napa cabbage, stem end trimmed, and quartered lengthwise 1/3 cup Kosher salt • In a large mixing bowl, take each quarter of the cabbage, and sprinkle salt in between each leaf. Let stand at room temperature for 12 hours, turning the quarters every 2 hours or so. • Drain and wipe clean the cabbage and proceed with Part 3. Part 2: Mushroom and Kelp Sauce 8 dried shiitake mushrooms, soaked until soft, and drained One large piece kelp (kombu), about 6 x 4 inches 1/4 cup soy sauce (or gluten-free tamari) 2 tablespoons salt 1 quart spring water • While the cabbage is draining, in a medium pot, add the mushrooms, kelp, soy sauce, salt, and water. Bring to a boil over high heat. Reduce heat to low and simmer until reduced by 1 cup, about 1 hour. Taste to make sure the flavor is balanced. It will be salty. Part 3: Chili Paste 1/2 cup Korean chili flakes 1 tablespoon Korean powdered chili 2-inch piece ginger, peeled and finely grated 2 medium garlic cloves, peeled and grated (optional) 1 cup finely grated daikon 1 large Asian pear, peeled and finely grated 1 cup Mushroom and Kelp Sauce 16 blades buchu, Korean chives, (or 4 scallions, greens only), cut into 1-inch pieces • In a medium bowl, mix together the chili flakes and powder, ginger, garlic, daikon, pear and sauce. • Drain and wipe clean each cabbage leaf, being careful to keep the quarters intact. Spread the paste in between each cabbage leaf, distributing the chives throughout. Roll up the cabbage quarters as best you can and force into each jar. You should be able to and push 2 quarters into each jar. Be sure to leave about 1-inch of space between the cabbage and rim of the jar. Secure cheese cloth, and hook the lid, without locking it. Leave the jar open and on the kitchen counter. The cabbage should be left to ferment for 48 hours at room temperature. Occasionally, with the back of a spoon, press the cabbage into its juices. • After 48 hours, lock down the lids and refrigerate, placing the jars into a baking dish to collect any juices that may seep out, while the kimchi continues to ferment.

There’s something about baking. It gives you the chance to reflect and practice patience. It’s a metaphor for life – overwork the dough and it will get tough, ignore it and it will return heaviness. Give it the right touch and pour your love into it and it will offer something curiously ethereal. Baking is something my French grandmother just about did blindfolded. She never measured, yet her pastries were some of the best I’ve ever tasted. While some swear by weighing ingredients when it comes to baking, she used a coffee cup, and more importantly her senses. She’d say to me, “regardes bien,” loosely meaning “pay attention,” while smiling, knowing the results were going to be delicious. Her hands were wrinkled yet soft, both from hard work building her tombstone business and cooking for her family on a daily basis. She did it all calmly, patiently, mindfully, living a full life until her death at 103. She was brilliant at cooking off the cuff because the one ingredient she never missed to incorporate was love. Fast forward to a few weeks ago on an unexpected trip to Myrtle Ave in Brooklyn. I could have been working that day, but decided to play with a friend instead. He introduced me to his friends and together we broke bread. At first I was too shy to take the food—their lunch—they so generously offered. “It’s the Sabbath. Take. Eat,” said the man. I took a first bite and though delicious the challah, it was the gesture that made it even tastier. “Where did you get this challah?” I asked him. “You like it?” He smiled. “I love it. Is the bakery near?” A half an hour later, he handed me a brown paper bag with a loaf of this beautiful water challah in it. I offered to pay. I was embarrassed to take it but he insisted. “Your money is not good here. Challah, you don’t buy. It’s a gift.” I became fascinated with this bread, and the tradition behind it. A second visit, and it became an obsession. I wanted to learn how to make this delicious gift. I started looking for recipes, comparing them. Some had eggs and were loaded with honey or sugar, and nothing like the bread this man had shared with me. I kept looking, and found recipes for water challah. I read up on it, went to market, bought ingredients. Remembering my grandmother, I gave the recipe my own touch, incorporating some wheat flour, making a traditionally white loaf a bit more wholesome and somewhat nutty in flavor. I created a recipe based on another and another. I rested the dough overnight, rather than bake it right away to tame that fresh yeasty flavor, which can be overwhelming. I cut the sugar by at least half because I craved savory instead. I kneaded the soft, stretchy dough, punching it down after each rise of which there were more than expected. I learned to braid it and let it be. Then I baked it until golden, and it gave back twice as much. And I gave it away with a story. CHALLAH AND A STORY, Yields 2 medium loaves; each serves 8 A bread that keeps on giving, the crust golden, its crumb soft as a pillow, and light as a cloud; Take your time, let it grow slowly, punch it down and burst its bubbles, then knead it, bake it and share it with love. {NOTE: weighing the flour will give you the same results every time, because the weight is the weight. When it comes to meauring, the way you pack the flour into the cup, tightly or lightly, sifted or unsifted, will result in a different texture every time. For the sake of consistency I give you a weight, which can be anywhere from 7 to 8 cups of flour.} 2-1/2 cups lukewarm water 1/4 to 1/3 cup sugar (I used 1/4 cup total; 2 tbsps to activate the yeast) 2 tbsps yeast (1 tbsp yeast for whole wheat flour; 1 tbsp fast rising yeast) 2 pounds unbleached all-purpose flour (no extra flour needed for kneading) 1/2 pound whole wheat flour 2 tbsps kosher salt 1/2 cup grapeseed oil Love, copious amounts 1 large egg, whisked with a light drizzle of water Sesame seeds to taste 1) In a large mixing bowl, combine lukewarm water, 2 tablespoons sugar and yeast. Stir it a couple of times, let stand until the yeast is activated and foams on the surface, about 30 minutes. ~Water represents openness and the ability to accept, surrender and flow… ~Sugar is to praise the sweet moments in your life while learning to forgive… ~Yeast allows for growth, taking in the lessons and earning your wisdom… 2) In another large bowl, mix the whole wheat and unbleached flours with the remaining 2 tablespoons sugar (or more to taste), and salt. Mix well and dump in one shot into the yeast mixture. Add the oil then, with a wooden spoon, incorporate the ingredients. ~Flour is for the ability to bond with those you care about… ~Salt is to remind us to never take each precious life around us for granted… ~Oil warms the soul, and nourishes and strengthens our growth… 3) Knead the dough with love, until it no longer sticks to your hands, rolling, turning, folding it as many times as necessary, for about 5 minutes. (There is no need to add extra flour. The longer you knead it the more elasticity and the less it sticks to your hands). The dough releasing easily from your hands, form it into a ball. ~Love the only ingredient that will free you… 4) Oil a large bowl and place the dough in it rolling it about to coat it with the oil. Let it rise to double its size, loosely placing a clean damp kitchen towel or plastic wrap on top. This will take about 1 hour depending on relative humidity. ~Patience is key to living a fruitful life… 5) Punch down the dough, deflating it. Turn and fold it again a few times, forming it into a ball. (At this point you can refrigerate it overnight, allowing the yeasty flavor to dissipate, if you wish.) ~Relaxing is necessary for recharging and seeing things with fresh eyes… 6) Punch down the dough, turn and fold it and let it come to room temperature, about 1 hour. Turn and fold it a few times, shape it into a ball and split it in half. ~Rising is powerful but don’t let it go to your head, instead take few steps back and reflect… 7) Preheat your oven to 375°F for 20 minutes. Line 2 baking sheets with parchment paper. Split each dough ball into 4 equal pieces, rolling each piece into ¾-inch thick x 15-inch long ropes. (You should have 8 ropes all together, 4 per dough ball.) Braid 4 ropes together, tucking each end in when done. Transfer the braided dough onto a baking sheet. Repeat this step with the remaining 4 ropes and transfer to second baking sheet when done. Brush each loaf with egg wash and sprinkle with sesame seeds. Bake for 10 minutes, then reduce heat to 350°F and bake for an additional 25 minutes, or until the underside of the loaf feels hollow when tapping it. Transfer golden challah to a cooling rack for 30 minutes before sharing. For best results, share this gift weekly.

Pickles... what's there not to like? They're refreshing, crunchy, juicy, and bursting with tangy, sweet, and savory flavors. They're the perfect condiment with creamy cheeses or equally rich cured or smoked proteins. Just like French cornichon, the contain the right amount of acidity to cut the fat and easily digest it. They can also be chopped and served over a bowl of rice, a humble meal served in many parts of Asia. They complement all sorts of grilled or roasted meats or deep-fried fish. More importantly, they're easy to make ahead of time. For a busy working person, that might be just enough of a reason to go out and grab a basket full of produce to experiment with, using my basic Asian-style pickling liquid. Here I use yellow and green string beans, but this recipe is also excellent with Japanese or Persian cucumbers, daikon, or cauliflower, for example. Feel free to experiment with cabbage too or cherry green tomatoes. PICKLED CURRY STRING BEANS Be sure to use unseasoned rice vinegar, as the seasoned version already has salt and sugar. It is better to be in control of the amount of sugar and salt right from the beginning, adjusting to your taste. Anything pickled will last a few weeks, even months, but guaranteed these won't last a week, because they're that good. (makes 1 quart) 1 teaspoon kosher salt 1 tablespoon sugar 2 cups unseasoned plain rice or white vinegar 2 teaspoons Indian curry powder 1 teaspoon coriander seeds 1 teaspoon black peppercorns 3 large garlic cloves, peeled 5 ounces green string beans (about 1-1/4 cup), stem end trimmed 5 ounces yellow string beans (about 1-1/4 cup), stem end trimmed 1) in a mixing bowl, add the salt and sugar. Whisk in the vinegar until the sugar and and salt dissolve completely. (Do not try to melt over heat or you will weaken the flavor of the vinegar). Stir in the curry, coriander seeds and peppercorns. 2) In a wide-mouthed quart jar, place the string beans vertically. Add the garlic cloves, scattering and pushing them in a bit, then whisk and pour in the pickling liquid. Refrigerate for 1 week for optimum flavor. If you like the string beans more firm, try them after 2 days. If you like them softer, let them macerate for 2 weeks or longer. NOTE: though there is sugar and salt in the pickling liquid, understand that when eating these string beans the actual amount of sugar and salt going into your body is negligible. It's all in the liquid, which presumably you will not be drinking! HEALTH BENEFITS: Vitamin A, B1, B2, B3, B6, C, K, iron, calcium, folate, potassium, protein, fiber... an antioxidant as well. Eat your beans! This recipe is adapted from my recently published book, "Switch-It-Up: A Fresh Take on Quick and Easy Diabetes-Friendly Recipes for a Balanced Life" for the American Diabetes Association. Also check out my other book "Asian Flavors Diabetes Cookbook," which won a 2013 Nautilus Book Award.

I love crunchy starchy and juicy of jicama. I love it even more with tender, sweet and tangy kidney mango. Salad doesn't always have to be the same old thing of uninspired iceberg, waxy tomatoes, cucumbers and carrots. And, dressing doesn't always have to be the over-served balsamic vinaigrette or ranch dressing. Try something new this summer. Inspired by my Asian roots, particularly those in Vietnam, I took a wonderful combination of chunky jicama, mango and cilantro with lime recipe from a friend, and turned it into this refreshing Vietnamese-inspired summer salad. Super delicious serve with a simple bowl of rice, and particularly excellent with coconut sticky rice. If you feel inspired, crank up the heat at the grill, and throw on some meat or seafood because this salad is excellent with a side of grilled protein—chicken, beef, pork, shrimp, or fish, because it goes with just about everything. A word of caution to all of us who love spicy food... take it down a few notches and have a light hand. Every ingredient counts and you want each flavor to come through. The spicy sauce is meant to enhance, not mask ;) ;) Serves 6 1 large jicama, peeled and julienned (about 4 cups) 3 ngo gai leaves (aka saw leaf), finely julienned (or 1/4 cup chopped cilantro) 1 large mango, peeled and thinly sliced lengthwise, about 1/16-inch thick (pit discarded) 2 tablespoons fish sauce 1 tablespoon agave nectar 2 teaspoons sambal olek (chunky chili sauce) 2 tablespoons lime juice (juice of 1/2 lime) Spicy Sauce: (optional) 3 tablespoons grapeseed or avocado oil 1 to 2 teaspoons sriracha (or gochujang) 2 tablespoons lime juice (juice of 1/2 lime) 1. In a large mixing bowl, add the jicama and ngo gai, and toss with fish sauce, agave nectar sambal olek, and 2 tbsp lime juice. Set aside. 2. For the Spicy Sauce: In a small bowl stir together the oil, sriracha and lime juice and set aside for garnish. 3. To assemble, overlap 3 to 5 slices of mango on each of 6 plates. Give the jicama salad a light toss to distribute the juices, and top an equal portion on each serving of mango. Drizzle lightly around with spicy sauce and serve at room temperature or lightly chilled if preferred.

It's that time of year when it gets chilly and all I can think about is how many different ways I can instantly warm up. Just turning on the stove and slow-cooking all day with the aromas permeating the air, is very engaging. Today I'm taking the chill off with one of my favorites. Split pea soup! There are as many variations as there are cooks, mine spiced with a touch of curry, and sweetened with carrots and celery to round out the flavors. The color is an inviting bright grassy green, the texture silky. The recipe is super easy, as in I throw the split peas in a heavy bottom pot and pour water, not paying too much attention to the ratio. It is not important, because the longer the peas cook with the aromatics, the more broken down, silky the texture and rich the flavor. I don't miss the bacon, garlic or onions in this version, the Indian curry powder providing just the right amount of flavor, and making it a lot easier to digest as well. Purely fat-free, I don't even sautéing the carrots and celery prior to adding the water. Time and patience allow the flavors to develop fully. Give it a whirl and make a big batch because the flavors just get better overnight and reheated over and over again. 1 pound split peas 6 medium carrots, peeled and chopped 6 celery stalks, peeled and chopped 2 teaspoons Indian curry powder Kosher salt Freshly ground black pepper In a medium sized heavy-bottom pot over medium-high heat, add the peas and fill with water to 1-inch below the rim. Bring to a boil and reduce heat to medium-low. Cook until the peas are broken down and tender, about 2 hours. Add the carrots, stalks, and curry powder. Add more water as is necessary and reduce by 1/3 to a velvety consistency that is not too thick or thin, about 2 hours more. Season with salt and pepper, stir a few times, cook for 15 minutes more and serve. TIP: Do not season with salt too early on because salt gets concentrated with time and often times the dish becomes too salty. Instead wait until the soup is almost finished cooking, then season and cook for another 15 minutes or so to incorporate the salt fully.

Winter is not a time of year when we necessarily want to cut back on food. Baby it's cold outside! While we tend to eat more during the coldest months of the year, fluctuating 5 pounds is absolutely normal and understandable. That said, more than 5 pounds and I highly recommend you hit the breaks, sooner rather than later. There are smart ways to stay fit during the winter while eating a little more than usual. If you focus on liquids, you'll do just that. I'm not talking about a liquid diet. It's a bit more substantial than that. You can eat stews and braised dishes in small quantities, or indulge in all sorts of soups and hot beverages. Noodle soups filled with broth and loaded with vegetables, or thick bean, lentil or pea soups are my go to. They are filling, and using little to no fat, are also incredibly healthy and full of nutrients. Throw in a salad and you have yourself a balanced diet that you can live with during the winter. If you love seafood or meat, just add small amounts in your soups, or daily meals in general. Looking to eastern food practices, animal protein is traditionally consumed in very small amounts, often considered flavor enhancers. Vegetables are always the focus of any balanced diet, whole grain taking up only a small portion of your plate though slightly more than meat or seafood protein. Remember that winter air is dry. We feel it in our skin and the way we breathe. Loading up on liquids will not only keep us hydrated but help us flush toxins from the body, reducing the chances of getting sick. Stay hydrated with all sorts of soups and these: 1) hot water with freshly squeezed lemon juice and a hint of honey, especially if you're starting to feel under the weather. The honey will coat your throat, the lemon juice will balance any acidity in the body, and the water will help you eliminate effectively. 2) hot cider infused with spices (cinnamon, cloves) with a splash of pure cranberry juice (no sugar added). Apples are a natural colon cleanser, and cranberry juice breaks down fat in the body, helping you to maintain a healthy weight. Be sure to buy pure organic juices with no sugar added. Pure cranberry juice is incredibly tart, for this reason, mixing it with either water or apple juice helps to drink it. 3) hot water or hot tea (No sugar or dairy added, just pure!) In Asia, drinking these after a meal is common practice and helps with digestion. 4) hot broth, any kind of broth, skimming the fat off the top first. Miso soup is a popular one and take only a few minutes to make at home. 1 heaping tablespoons shiro-miso ("white" miso) with 1-1/2 cups water, whisked over medium-low heat. Add chopped scallions, some peas if your wish and enjoy. 5) Hot chocolate—here's my recipe which is based on the Aztec hot chocolate made with water, not milk. It's no more bitter than a cup of straight up coffee. To keep it healthy, skip dairy and sugar, but try it with coconut milk, if water doesn't do it for you. Unsweetened Hot Chocolate Serves 1 2 tablespoons raw cacao (chocolate) powder 1 cinnamon stick Pinch cayenne powder 4 green cardamom pods (my touch) 1 cup spring water (or replace 1/2 cup with coconut milk) In a small pot over low heat, add the ingredients stirring well until the cacao powder is dissolved completely. Bring to a gentle boil for 1 minute and serve.

Cleansing is good for you. Period. How drastic does it have to be? Not too! Basically we are talking about giving our bodies and digestive tract a break. Our bodies have a natural ability to address toxins, but today with our compromised environment and food supply we have to pay extra attention. We either eat too much or not enough of the good stuff. That is a fact. How do we know this? People are getting sick in any number of ways—cancer, obesity, diabetes, heart disease, etc... and compromised immune systems are on the rise. Let's get on the same page. Fast and processed foods are NOT food. These are food substitutes that affect our health in the worst ways possible. I hate to be the bearer of bad news, but wake up, please. A cleanse is really about cleaning up our bodies with or without food. Some people require some sort of solid food, others can get through a liquid diet for a few days. What you can or cannot handle is largely due to natural ability and will power. There is no rule. THE ISSUE & THE FIX In Asian culture, the focus is on eating balanced meals and being satisfied, not necessarily full. In the west we tend to eat until we drop. The latter is probably not a good idea! To determine whether or not you've had an adequate amount of food, ask yourself these simple questions. Do you generally feel good after a meal and still energized? Or do you feel sluggish and sleepy? If energized, you've eaten plenty, get up from the table and go about your day. If you're constantly feeling sluggish after a meal, chances are you've eaten too much food to the point where your breathing is compromised. Sure there can be other factors, but if this is consistent after eating, you want to seriously start looking into your eating habits and rectifying the situation sooner rather than later. If you don't address it, chances are it will get worse, and in many instances out of control. This goes for both children and adults. Don't get me wrong, people can be absolutely beautiful whether overweight or not, but allowing excess weight on joints and organs is detrimental to your health. EAT YOUR VEGETABLES Put more vegetables on your plate. A diet that is high in fiber will allow you to eliminate more quickly and efficiently. Add to that plenty of water or liquid (excluding alcohol), and you have a formula for success. When you eliminate daily (2 o 3 times), you get rid of toxins. Is water boring? Vegetable juices and fruit smoothies (minus the dairy and added sugar, honey, or agave), relying solely on the nutrients got from plant-based foods, are excellent alternatives. They are loaded with vitamins and minerals, which are necessary for maintaining overall good health. An added bonus is that your skin will glow and maintain good elasticity as you get older too. AN ANCIENT FORMULA THAT IS STILL RELEVANT TODAY Consider the ancient formula 1/3 food, 1/3 water, 1/3 air. In Asia, this has been common practice for millennia. What it basically means is that a small amount of food will go a long way, and that some liquid is necessary to turn solids into a "smoothie" (in the stomach), that is easily digestible especially if you have room to breathe, allowing for proper and more effective digestion. Your stomach needs space to work. Imagine if you stuff a blender to the rim and try to run it. You'd burn out the motor. Don't do that to your body. Don't burn out your motor. Give yourself some room for solids and liquids to churn. ARE YOU A CARNIVORE, VEGETARIAN OR VEGAN? For carnivores, just switching gears and rearranging their plates to include 70% vegetables, 15% protein and 15% whole grain is a good enough cleanse. It's a gentle enough process that is easily achieved. Switch your proteins between poultry, meat and seafood, and once a day only. In fact throw in some legumes as a protein alternative once or twice weekly, enjoying vegetarian days. If you follow a vegetarian or vegan lifestyle, don't pat yourself on the back just yet. If your diet is comprised of your favorite protein bars, and organic packaged foods, and high in carbs, you're no more healthy than a person who eats too much meat. Eat your vegetables and fruit and stay away from packaged foods, even those labeled "organic" or "low-fat," which are not what they seem. Fresh is and always will be best. FASTING Let's go a step further. How about fasting once a week? If we are honest, we can all agree that we eat too much, so taking a break every 4 days is not such a bad idea. You'll starve? Hardly. Your body is still digesting plenty of food. Fasting does not have to be difficult. Make a conscious decision to eat a healthy breakfast on Wednesday and not eat until lunch on Thursday. 24 hours will have passed, you'll have given your body and digestive tract a small break, and will still have had food on both days. Tricks of the trade! CLEANSE Don't do a liquid cleanse until absolutely necessary. And especially don't do it cold turkey. If you really want to do a liquid cleanse or raw cleanse, it's great. Take a week to prepare eating less each day, the last 3 before the cleanse reducing your food intake by 75%, 50%, and 25%, respectively. Drink vegetable juices, pure ripe fruit smoothies (no dairy, milks of any kind, sweeteners), and ripe avocados, tea (no dairy, no sweetener), and plenty of water daily for 3, 5, or 7 days. A juicer and or blender will be necessary and well worth the investment. You may do this cleanse 3 or more days. It is loaded with nutrients. BREAKFAST - 16 ounce fruit smoothie, followed by tea (7 AM) MID-MORNING - plenty of water LUNCH - 1 whole avocado, 16 ounce veggie juice, followed by tea (12 PM) MID-DAY - plenty of water DINNER - 1 whole avocado, followed by tea (7 PM) WHAT'S IT ABOUT? Cleansing is really not about losing weight, though you will. It's inevitable. Cleansing is to address dietary imbalances and to recalibrate in general. The idea is to take notice of the things that need changing. It's a clean slate from which we can develop a healthy lifestyle, which starts with a healthy diet. There is no other way. The foods we eat affect our mental, physical and emotional wellbeing. RELAX YOUR MIND & BREATHE DEEPLY Cleansing is challenging. It can be an emotional roller coaster. Your body is not used to eating so little, even for just a day, so be kind to yourself. Sit still, take a leisurely walk, or practice some gentle yoga. Most of all breathe deeply. It's mind over matter. Before you know it the cleanse will be over. You are in the driver's seat. You decide how many days you want this cleanse to be. This is a very gentle cleanse that you can do at the beginning of each season, 4 times a year. Eat well and be well...

With the holidays come tradition. I say switch it up and keep them guessing, starting with the ubiquitous cranberry sauce. I've never liked it much, especially the gelatinous mess that comes out of a can. Sorry folks, but there's nothing appetizing about that and anything else that comes out of a can, for that matter. Get yourself some fresh cranberries and spice up the sauce this year. Throw in less sugar, add a pinch of salt for balance, and then infuse it with ginger and green cardamom. Yep! Here's my recipe to add to your Thanksgiving meal. You can make this sauce ahead of time and refrigerate it until ready to use. On Thanksgiving Day, be sure to bring it to room temperature, about 30 minutes before serving it. I recommend making the sauce a couple of days ahead of time. The longer it is infused with the cardamom, the tastier it is. 2 pounds fresh cranberries 2 ounces freshly grated ginger 20 or so whole green cardamom pods 1/2 cup sugar 1/2 teaspoon salt 2 tablespoons freshly squeezed lemon juice 1 cup filtered or spring water In a heavy bottom pot over medium heat, add the cranberries, ginger, cardamom, sugar, salt, lemon and water. Bring to a boil, and reduce heat to medium low. Cook down until the fruit pops and the sauce thickens, about 30 minutes. It should have a chunky thick consistency. Remove from heat and transfer to a heatproof jar or bowl. TIP: It may seem like a lot of cardamom, but the whole pods are delicate and it will take a couple of days to really infuse the cranberry sauce. And, don't worry about straining the sauce. Simply remind your guests to put the cardamom pods on the side of their plates when they come across the occasional one. Not a big deal ;) Happy Thanksgiving!

It's winter time and as I watch the snow falling just outside my kitchen windows, I am thinking about how to stay warm and healthy. Being physically active and keeping the blood flowing is important, especially as you get older. Be sure to do at least 30 minutes of exercise daily, and always start and finish with a good stretch, and always pay attention to your diet. This time of year, the air is dry and often causes skin and lips to crack. Drinking plenty of fluids will keep the skin hydrated and the body generally healthy, flushing out toxins along the way. During the winter, this is especially important. Too many people sneezing and in close contact. Better to be safe than sorry! Aside from my usual recommendation of eating one avocado a day, I also recommend a cup of hot water with a heaping teaspoon or two of this delicious lemon, ginger, green cardamom and honey concoction. THE HEALTH BENEFITS Lemons are one of the best fruit you can eat, especially in winter when in season. It is loaded with vitamin A, C and E, and so much more. Among the many health benefits, lemons are believed to help prevent kidney stones, aid digestion and lower high blood pressure. It also helps with arthritis. Ginger is a powerful rhizome that has been used in alternative medicine for its warming effect and its ability to fight indigestion, food poisoning, nausea and morning sickness. It is also taken to improve heart health and brain function. Eaten regularly, ginger is also effective in relieving muscle soreness. In the winter we tend to be tight, a little ginger will help. Juice it or eat it in any number of ways. Green cardamom is widely used in Ayurvedic medicine. For thousands of years it has been used to help prevent blood clots, fight cancer, lower blood pressure, and aid digestion. It is also an anti-inflammatory, anti-depressant, and a natural detox for the kidneys. And last but not least, it has long been enjoyed as an aphrodisiac and treatment for erectile dysfunction. So what could be bad? Another major plus is that it actually tastes great and will keep your breath fresh for those intimate moments. Honey will soothe your throat. It is anti-bacterial and fungal, and believed to improve physical strength. It has been used in Ayurvedic nutrition for millennia to help improve eyesight, and treat asthma, bronchitis, indigestion, and impotence. Basically, this little concoction of mine will keep your energy up, help fight a number of health conditions including a simple cold or the flu, and hopefully make your sex life even sexier. At the very least, it will keep you smiling because it's delicious. Enjoy! LEMON, GINGER, CARDAMOM, AND HONEY Makes about 1 pint Serving size: 2 teaspoons to 8 to 10 fluid ounces hot water 8 to 10 lemons, rolled and thinly sliced crosswise to reveal all sections 3 ounces fresh ginger, paper-thinly sliced 20 whole green cardamom pods honey (local, preferably) to cover (about 1/2 cup) In a clean glass jar, layer the lemon slices and ginger, adding some green cardamom pods in between every or every other layer, and cover with honey. With the back of a spoon, press the fruit down, secure with a lid, and let stand at room temperature until the lemons give up their natural juices, about 2 days (this will continue to happen over time.) Refrigerate and use daily. TIP: choose lemons that that are thin skinned, pulpy and juicy. The fruit should feel firm yet soft to the touch, giving a little as you press it. This home remedy is made up of acid, sugar and spice. Natural preservatives! It will keep a long time on the counter or refrigerated, except that it is too good to pass up. You might want to double the recipe ;) Eat well and be well <3

Have you ever eaten oatmeal and gotten hungry less than an hour later? I have and apparently I'm not the only one. There's a lot of water in oatmeal and that could be the reason why. I say add even more water and throw in a few more ingredients, making it a heartier breakfast, yet one that is still healthy. Oh and skip the honey and maple syrup. You don't really need the sweetener, if the fruit you add is already sweet. This one is rich with Omega-3 and sprinkled with turmeric, an ingredient with anti-inflammatory properties. RECIPE: Serves 1 1/3 cup rolled oats 1-1/2 cups spring or filtered water 1 to 2 tablespoons flaxseed meal 1 to 1-1/2 tablespoons chia seeds 1 ripe banana (the more ripe the sweeter), chopped 2 tablespoons raw sunflower seeds 2 tablespoons goji berries 1/4 or so teaspoon ground turmeric In a small saucepan, add the rolled oats and water and bring to a boil over high heat. Reduce heat to low and cook for 3 to 5 minutes until softened. (It should be a loose porridge consistency). In a serving bowl, add the flaxseed meal and chia seeds. Pour the hot oatmeal over it and stir to incorporate all the ingredients. Add the banana, sunflower seeds and berries, and sprinkle with turmeric. Serve hot.