Yes, I am resurrecting my food blog Eating on Purpose after a long dormancy. With my attention being on my website The Most Selfish Woman in America (http://www.themostselfishwomaninamerica.com/) and my new radio talk show on VoiceAmerica Talk Radio (http://www.voiceamerica.com/show/1990/the-most-selfish-woman-in-america), I have neglected this lovable website, until now.

I will start posting weekly recipes and info on seasonal produce. This time of the year harvests some of the most homey fruits and vegetables. The kind that our memories are made from: apples, pears, grapes, butternut squash, pumpkin, pomegranate, pecans, root vegetables. And we make them even more memorable: baked apples, pears poached in red wine (ok, maybe not but it is fantastic!), mashed sweet potatoes, pumpkin pie, pecan pie… fill in your memory food here.

As my kids were growing up, I would simmer a pot of cloves and cinnamon sticks on the stove when the weather would turn cooler and on through the Winter. Now, when they smell anything seasoned with those spices, they comment on the good memories it brings them. How great is that!?!

So as I continue the tradition, I will think of all the different dishes I usually make at this time of the year, and what the scent of cloves and cinnamon brings to my mind. I will also go to my local farmer’s market and specialty grocery store and see what bins are over flowing with beautiful ingredients. That is your indicator of what is in season and at it’s peak in flavor and nutrition. Note to self: You can’t make a great dish if you don’t have a great product!

Just a reminder: even if you do not have access to a farmer’s market in your area and are shopping in a local grocery store, try to buy product that is from as close to where you live as possible. It has had less travel time. The fresher the produce, the more nutrients still in the product. And always buy organic when ever possible. When your food has more passport stamps than you do, it’s traveled too far!

But today I am going to start you off with what I have for breakfast and why.

In my nutritional research for health and anti-aging foods, I have come up with my own approach to incorporating as many of the “super foods” in my daily intake as possible.

Breakfast is one of the easiest places to get a rainbow of colors and nutrients into your diet, and the perfect way to start off your day.

This is when having veggies prepped comes in handy, but even if you don’t, it is still easy to create this fabulous tasting breakfast.

We are covering brain power, eye power, muscle power, circulation power and skin power here. And it’s all in one meal!

The thought process is that you are sauteing as many nutrients together in your eggs as possible. And I mean ALL of the egg. And it goes without saying that only organic, free range eggs with additional omega-3 should be used. Also, don’t worry about measurements, just wing it. It is the ingredients that are important, not the amounts. And always use organic when possible.

So here you go, for a single serving:

2 tbs. coconut oil, extra virgin olive oil or organic, unsalted butter

1/4 cup white or red onion, chopped

2 cremini or white mushrooms, sliced

3 stalks asparagus, chopped

1/2 medium tomato, chopped

small hand full of baby kale or spinach leaves

2 large organic, omega-3 eggs

sea salt & fresh ground black pepper

sprinkle of dried or fresh oregano

1/8 tsp. tumeric

dash of hot sauce or some diced serrano or jalapeneo

In s skillet, heat the oil or butter, then add the onions, asparagus, mushrooms,oregano and tumeric. Saute for about 3-4 minutes over medium heat, then add the kale, peppers and tomatoes and cook for another 3-4 minutes. Add the eggs, salt and pepper and stir until the eggs are done.

If you don’t add fresh hot peppers, use a dash of hot sauce over the eggs and enjoy!

To top off this nutritional punch, eat an apple or pear. No bread needed because this is a very filling meal. In fact, stop eating bread altogether. But that’s a topic for another time.

Not only have you started your day with an incredible nutritional boost, you have given your body the well-needed nutrients and antioxidants to fend off  whatever the environment will throw at you.

This is how to start your day dictating how you are going to physically and mentally feel. And if you want help with the rest of it, check out my site http://www.themostselfishwomaninamerica.com/.

Until we meet again,

EAT ON PURPOSE!

Christia Sale

The Most Selfish Woman in America!

PS: Let me any comments or ideas you have on this type of breakfast. Is this something that you would try?

A little prep work on the veggies, and the rest quickly falls into place. One of my favorite things is to have cleaned and cut veggies in plastic bags in the refrigerator. That way the veggies are ready for snacking, or for chopping and adding to other dishes. With just a little time prepping your favorite veggies once or twice a week, you can make almost any dish faster and healthier. This will also make it easier to include fresh veggies into your daily life.

OK, back to the dish. You can use whatever your favorite veggies and cheese are, but the following combination is one of my favorites.

2 tablespoons coconut oil

1/4 cup red onion, chopped

3 cremini mushrooms, sliced

1/4 cup red bell pepper, chopped

2 leaves Kale, blanched in salt water, chopped, or if raw, chopped into small pieces

1/2 tomato, diced

2 large organic eggs

1/2 avocado, diced

sea salt and freshly ground pepper

1 ounce fontina cheese, grated

Over medium heat, sauté the onion in the coconut oil for about one minute, then add the mushrooms, a little sea salt and freshly ground pepper and cook for another three minutes.

Then add the red bell pepper, kale, and tomato and cook for three minutes, stirring occasionally. Now add your eggs and stir it all together so the eggs scramble into the veggies. Cook for another three minutes, then sprinkle the cheese on top. Turn off the heat, and stir in the avocado.

I love habenero sauce on my eggs, but use what ever your love. Or you can add a chopped serrano when cooking. The hot pepper is yummy but it also increases your circulation.

This is the type of breakfast that energizes your day by providing your body with clean, fresh fuel to get your metabolism going, while packing a burst of nutrients all at the same time! The ultimate in multitasking!

In 10 minutes you will have given your body two servings of vegetables, a multitude of nutrients, and enough protein to last you through your first crisis at work. Bodies handle stress better when they are fortified.

Who knows, this may start a trend at work – Super – Stress – Eliminator – OK, let me work on that line…

Until next time… Eat on Purpose!

Happy Living!

Christia Sale

Try this:  Split Pea and Ham Soup

Besides being incredibly good for your body, this soup is good for your soul. It’s warm, comforting, and satisfying. Served with a crusty french baguette and a simple side salad, this is a great way to wrap up your busy day with a luscious, tasty treat.

Here’s the recipe:

2 white onions – chopped

3 carrots – diced

3 celery stalks – diced

2 garlic cloves – minced

4 tablespoons extra virgin olive oil

12 ounces Nieman Ranch smoked ham – diced

2 cups dried split peas

8 cups organic chicken stock

1 tablespoon dried thyme

2 bay leaves – large ones

1 teaspoon freshly ground black pepper

3 fresh sprigs of organic parsley

2 teaspoon sea salt – fine course

In a large soup pot, on medium heat, sauté onions, celery and carrots for about 5 minutes, stirring occasionally.  Then add the garlic and cook for 2 more minutes.  Then add the ham and cook 5 more minutes, still stirring occasionally.

Make sure you pick through and then rinse the split peas.  Now add them to the pot, along with 8 cups of organic chicken broth, bay leaves, dried thyme, and parsley.  Cover and simmer for at least 1 1/2 hours.  Make sure you stir occasionally and don’t let the liquid dry up.   If it does, just add some water to the consistency you want.

Note:  When someone says “simmer” that means usually a low or medium low setting, depending on your burner size.

After the 1 1/2 hours if the soup is too “liquidy”, remove the cover and turn up the heat to medium until it gets to the thickness you want.  Add the salt and pepper, and taste for seasoning.  But remember, don’t add the salt until the end.  It will keep the peas from softening.

Now, there are 2 ways to eat this soup:  you can serve as is, with all of it’s wonderful consistency, or you can use a hand blender and puree as much of it as you want, leaving some consistency or make it completely smooth.  Either way, the taste is fabulous and luscious.  But, if you don’t puree the soup, fish out the parsley stems.  If you do puree, take out the bay leaves first.

Another note:  if, by mistake, you get too much salt in the soup, add a small potato or some bland canned beans to absorb the extra salt.  Do this while the soup is still on the heat.  Needless to say, the potato will need to be cut into very small pieces to cook quickly, while you are thickening the soup.

Benefits:

• onions–cancer-fighting; builds strong bones; protects against heart disease; antioxidant, anti-inflammatory, antibiotic, and antiviral; relieves asthma and hay fever symptoms; lowers blood pressure
• carrots–antioxidant; helps prevent bladder, cervical, prostate, colon, larynx, esophageal and post-menopausal breast cancers; inhibits tumor growth; protects eyes, helps prevent macular degeneration and cataracts; immune system stimulator; helps prevent night blindness
• celery–appetite control, suppresses carb carvings; lowers blood pressure; increases blood flow; lowers stress levels; good for joints, bones arteries and connective tissue
• garlic–antioxidant, antibacterial, antiviral, antimicrobial, and anti-parasitic;  helps lower bad cholesterol without lowering the good; reduces plaque in arteries; helps prevent platelets in blood from sticking together; cancer-fighting; helps prevent common cold
• extra virgin olive oil–heart healthy; lowers back cholesterol and raises good; helps lower blood pressure; cancer-fighting; dilates arteries;antioxidant
• ham–lean protein source
• split peas–bone healthy; good fiber
• thyme–powerful antiseptic, antioxidant, and anti-inflammatory; aids in digestion; relieves chest and respiratory problem
• parsley–detoxification; inhibits tumors; anti-inflammatory and antibacterial; cancer-fighting; eye protecting; bone building; benefits kidneys and tissue renewal

Each ingredient has a nutritional purpose and a flavor purpose. And it just makes yo feel better! So there you have it!

Until next time . . . Eat on Purpose!

Happy Living!

Christia Sale

Making the most of your grilling can mean cooking enough food to take care of a few meals at one time. Planning ahead and cooking a couple of different proteins and lots of extra veggies can make for quick meals later.

A typical stint at the grill for me includes cooking shrimp kabobs, a pork tenderloin, and three or four different types of veggies.  For the veggies, I always have onions, then I go for an assortment of colors, like red, yellow and orange bell peppers. For my green color, I go for asparagus or zucchini.  I love mushrooms on the grill, whether they are portobellos, cremini, or even button mushrooms. I’ve also grilled carrots, potatoes (both colors), corn on the cob, and basically anything I can get my hands on.

Then I always go for some fruit, be it pineapple, peaches, or plums. The natural sugars caramelize and are divine!

I always eat the seafood the night I grill, then save the other proteins for future meals. As for the veggies, I have some of each color and save the rest. Same with the fruit. I just go with my taste at the time.

Now you have multiple choices for meals the rest of the week. You can cut up some veggies and one of the proteins to make a pasta sauce. You can dice some of the protein to top a salad. You can make a grilled fruit salad or dessert. Your imagination is your only limitation.

The dish in the photo is grilled pineapple and peaches with Agave nectar and lime zest. Simple and fabulous! You could also top it with a little Greek yogurt and a sprinkle of cinnamon. If adding the yogurt, I would mix the Agave nectar into the yogurt. And another recipe is born . . . .

Incorporating clean, fresh food into your daily diet will contribute to your overall health. Grilling is one way to prepare food with the least amount of additional ingredients and the most amount of flavor. You maintain more of the nutritional benefits by the quick-cooking method that grilling offers. The additional flavor that the flames and smoke gives to food adds a depth that increases the excitement to lean foods. How great is that?

Enjoy the season by grilling outdoors as much as possible. Your waistline and taste buds will thank you!

Until next time . . . Eat on Purpose!

Happy Living!

Christia Sale

Now I know what I have to do next. Luckily I like exercising and being active. I feel energetic and vibrant when I’m consistently power-walking and lifting weights. I think more clearly and sleep more deeply. So, back to my power-walking five times a week, and lifting free weights three times a week.

And none too soon. Shorts and bathing suits are peaking out from the depths the closet, and I’m not ready! But I will be if it kills me!

I’m also going to stick with eating small meals four times a day. I am so motivated by the results I had from the first seven days that I’m going to continue the same regiment and add fruit. I’ll do this until I get to the size I want. Remember the more different colors you eat in a day the better.

I am actually looking forward to getting up in the mornings and getting at it again. I’m excited about how much better I’m feeling and how much more energized I am. I don’t work well with that sluggish feeling. It makes me grumpy. And it’s hard to feel sassy when you feel grumpy!

To recap, 2-3 oz. of lean protein and 1 cup of veggies four times a day, about every three hours. Drink 100 oz. of water each day. I put a little cayenne pepper and fresh lemon juice to the water. The cayenne increases your metabolism and the fresh lemon juice has a natural diuretic effect. And now I’m also adding about 1/2 cup of fruit each time. Good fruit choices are berries of all kinds, pineapple, papaya, grapefruit, cherries, kiwi, mango and melon. Stick with the fruits of the season.

The fresh fruits and vegetables will have an energizing effect on your body, which in turn will make you feel vibrant and renewed. Behold the power of food!

So there you go. If it works for me, it will work for you. You just have to plan ahead and be prepared to take your meals and water where ever you go. It’s just as easy to take two storage containers with food to work as it is one. It’s also easy to plan your meals around meetings or carpool.

Also, when you need to eat out with family or for business, don’t sweat it. Just enjoy yourself, then get back on your eating plan. Consistency is the key. Your splurging now and again isn’t going to ruin your progress. It might even help keep you motivated!

Don’t ever beat yourself up for “falling off the wagon.” Just get back on! There is no room for guilt here. It’s fun to splurge now and again. It’s natural. It makes life fun.

But the confidence and pleasure you get when you take control of your body and your life is also fun! Try it!

Until next time . . . Eat on Purpose!

Happy Living!

Christia Sale

The goal is to get my body’s attention, to clean out the sludge accumulated over the winter and turn up my metabolism.

I started a cleansing “elixir” and protein regiment on Monday, and as of today, I’ve lost four pounds. Don’t think that is all fat. Most of it is fluid, but that is also important. I want to flush out stagnant fluid and drink in a fresh, clean flow of energy.

To recap, my only intake is my magic “elixir” of leeks, leafy greens cooked in water and two to three ounces of lean protein (fish, eggs or chicken) four times a day. I am also drinking 100 ounces of water with fresh lemon juice and cayenne each day. I originally said I was going to do this for five days, but changed my mind. I’m having such great results, I’m going for seven days, then I’ll reassess. Bathing suit season is coming up after all.

The elixir is basically leeks, onions and leafy greens, but you can use this as an opportunity to clean out that vegetable drawer. The goal thought is still leafy greens and leeks for the cleansing effect. The recipe is flexible, but a basic guide is on my recipe page. Since you don’t salt the elixir when it’s made, add a little sea salt and a little coconut oil or extra virgin olive oil when you serve it. But try the coconut oil.  It adds a fabulous flavor, and has a satiating effect.

The protein is to maintain and promote muscle. The more muscle you have, the more fat you burn. Also, your body needs protein for energy, brain function and to stimulate metabolism. For convenience, I have been eating wild, canned salmon with the juice of one lemon. One can will take care of two meals. Tuna also works. Chicken breasts cooked in a little extra virgin olive oil or coconut oil is also great. Just make sure that you weigh it. It’s easy to eat too much. Same with fresh fish, which is my preference. And remember, don’t season with salt until you are ready to eat the protein, and be sparing with it. Fresh or dried herbs are great for seasoning, and add a wonderful dimension of flavor.

The 100 ounces of water with fresh lemon juice and cayenne pepper is also cleansing and stimulating. The lemon juice is a natural diuretic, and the cayenne pepper stimulates metabolism. And the volume alone promotes “flushing.”

These three things combined with daily exercise will get me back on the right track for a healthy, active lifestyle, which is our ultimate goal.

I already feel lighter, brighter and more energetic. I call that a natural high!

I’ll get back with you after my seven days and let you know my results. If I can do it, you can do it! It’s time!

Who know, you might like the way you feel!

Until next time . . . Eat on Purpose!

Happy Living!

Christia Sale

Open the windows, trim the plants, get the cushions back on the deck furniture, look in the mirror… OH MY GOD! Who’s THAT!

The winter has not been very good to me.

Should I choose to list all the reason why the Winter has not been good to me, we would hear the faint sound of violins playing in the background which would increase in volume as my excuses got more dramatic.

But the bottom line, and I mean bottom, is that now it’s time to do damage control. FAST!

Everything about Spring is inspiring. The plants and animals come back to life, the days get longer and the flowers are blooming. These are from my yard. I always feel revitalized and motivated this time of the year.

But (or should I say butt) back to the bottom line. Spring is also a time to clean up our act. The house, the yard and our waistlines. You handle the first two, and let’s talk about the last one…

I need to get my body’s attention! Snap it out of the comma it has been in. So I’ve created a plan of attack and here it is.

I am focusing on nutrients and protein. I am making an “elixir” of veggies to eat for the next five day. And for protein, I’m going to eat two to three ounces of fish, eggs or chicken four times a day. I will also drink 100 ounces of water each day. Some of the water will have fresh lemon juice and a little cayenne pepper mixed in. The lemon and cayenne, along with the shear volume of water acts as a diuretic, as does the elixir. The recipe is in the recipe section of this site.

So that means, doing the math, if I don’t eat past 7:00 p.m., I would eat every three hours. Now I will be the first to say that this will take some planning! I tend to get busy and forget to eat. So I will make a big pot of elixir and precook my protein ahead of time. I will also plan around working and meetings. But for five days I can do anything. And to get back to my fabulous self will be well worth it.

The goal is to clean out my system and rev it up at the same time. And if this doesn’t do it, I don’t know what will!

With this approach, I will still be giving my body well needed nutrients and sustain my muscle mass while purging out the sludge collected over the Winter. It will also get me back into the habit of eating clean, lean, unprocessed foods.

I am not a believer in complete fasting. For those of us who have ruined our metabolism from yo-yo dieting over the years, fasting can do you more harm than good. Once you start back eating, your body stores more fat incase you get the crazy idea of fasting again! I hate it when my body tries to protect me from me!

I’m going to get back into my cute Spring clothes if it kills me (or heals me!)

Join me, won’t you?

And until next time, Eat On Purpose!

Happy Living!

Christia Sale

An ideal antioxidant zinger for the morning is this protein smoothie. I use as many purple things as possible. Acai juice, pomegranate juice, blueberries juice, cranberry juice, blueberries, whatever I have on hand. (Of course you have to buy them first!)

Then add your favorite fruits, yogurt, protein powder and cinnamon powder for the ultimate eye opening, antioxidant, protein punch to start your day.

Here’s what I’m talking about:

1 c organic orange juice

1/2 c pomegranate juice

1/4 c acai juice

2 scoops of protein powder (your favorite)

8 oz. organic yogurt, Greek 2% or your favorite flavor, never use non-fat

1 tsp. cinnamon

1/4 c wheat germ

1/2 c frozen organic wild blueberries

1 c frozen organic peaches

1 c frozen organic strawberries or cherries

Put all the liquids into your blender first, then add the rest of the ingredients. Adjust the amounts to fit the size of your blender.  For me, this makes a blender full. Start the motor on low, then slowly increase the speed until you get to liquify. This will make the blending of frozen fruit easier on the blender motor. Puree until smooth, and there you go!

Some of the benefits:

• blueberries – ultimate memory food, guards against mental deterioration, loss of coordination and balance, antioxidant, anti-inflammatory, helps neurons talk to each other, and promotes new neuron growth, promote urinary health, lowers blood pressure, prevent macular degeneration, promotes cardiovascular health, inhibits cancer cell production
• cherries – anti-inflammatory, anti-aging, anticancer, inhibits tumor growth, antiviral, antibacterial
• strawberries – inhibits tumor initiation, protects against cervical, breast and liver cancer, protects brain and memory, inhibits growth of tumors caused by certain carcinogens
• cranberries – stimulate circulation, prevent and/or treat urinary tract infections, improves complexion, aids in digestion, astringent properties, very powerful antioxidants, inhibits food related pathogen growth, inhibits cancer cell growth, reduces plaque on teeth, helps prevent stomach ulcers
• cinnamon – powerful antioxidant, protects against stomach ulcers, regulates blood sugar, antimicrobial, anti-inflammatory, benefits digestion, relieves nausea, lowers triglycerides and cholesterol, reduces blood pressure.

And that’s just the beginning!

You just have to get in the habit of having these things on hand, and having smoothies for breakfast.  It’s also great for traveling in an insulated container to work and having throughout the morning.  Just brush your teeth afterwards so you don’t have purple teeth. Ok, just joking!

Alter the ingredients to suit your taste, but the idea is the same. I don’t add sweetener because I think the fruit is sweet enough. But if you must, use an organic honey sparingly. Your body doesn’t need the excess sugar.

You gotta stop using so much sugar! Cancer cells feed on sugar. Enough said!

This recipe makes plenty to share, or drink through out the day. It’s a great time saver if your have a busy day, and don’t want to take time out to mess with food. It happens…

Until next time, Eat on Purpose!

Happy Living!

Christia Sale

Your very happiness depends on you health.  Admit it, when you feel sluggish, bloated, tired, you don’t feel good!

The philosophy of Eating on Purpose is to make sure everything that goes into a dish has a purpose. The ingredients must be nutritional and flavorful. Your goal is to stay as natural in your ingredients as possible.

Let me begin by saying that recipes are just suggestions, you know… kind of like the yellow light at an intersection…

Recipes are to give you ideas and you take it from there. You can either follow it to the letter, or adapt it to your favorite flavor profiles and what you happen to have in the frig.

Baking is the only thing you do have to follow to the letter, which is why I don’t bake – much.

A few things to remember:

• stick with the natural forms of whatever you can hunt, gather, pick or pluck
• simple carbs – BAD; natural complex carbs – GOOD; simple carbs being bread, pasta, cookies, chips, etc.; natural complex carbs being fruits and vegetables
• good fats – fish oils, olive oils, coconut oil, macadamia nut oil, sesame oil, organic unsalted butter, etc.
• bad fats – fats that are man-made (hydrogenated, transfats), and damaged fats (vegetable oils that are used at high temperatures like canola, sunflower, safflower, etc.)
• eliminate as much artificial sugar from your daily intake as possible; you may have withdrawals at first (headaches, grumpiness) but remember – cancer cells feed on sugar – need I say more?

Now for some tips to make life easier:

• since you want to add as many fresh herbs to every meal as possible, buy organic herbs, wash them, shake the water off, wrap them in a paper towel and store them in a plastic bag in the refrigerator; when it’s time to eat, tear or chop some leaves, and sprinkle over the top of your dish, always adding fresh herbs at the end to preserve the fresh flavors –  especially for flat leaf parsley, basil and chives.
• buy a bunch of lemon/limes, juice them and store them in a glass bottle in the frig; then it’s ready to pour into bubble water, tea, a vinaigrette, over fish or chicken, fruit salad, whatever, for a burst of flavor and antioxidant punch.
• organic everything when possible, period!
• prep a bunch of veggies when you have a little time to spend in the kitchen, store in a plastic bag in the frig, then they are at the ready when you need something to nosh on or for cooking.

I’m going to start posting recipes that I think you will love, and that will boost your nutritional intake.  The recipes will come from my next book Eating on Purpose.

Until then, Eat on Purpose!

Happy Living!

Christia Sale