Tag: spring

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Spring Clean your Diet with this Asparagus Detox Soup

Spring is a time for renewal. Let’s face it, we’d all like to be able to hit the reset button on our lifestyle in one fell swoop but positive change takes hard work. As a nutrition coach, I work with clients one on one to determine how we can make their desired healthy living goals attainable. One way to jumpstart a positive dietary shift is to undergo a detox. It just might be the closest thing to a reset button there is.

While developing my seasonal detoxes, I let the foods that are at the peak of freshness and availability speak to me and inform my culinary creations. Since it’s spring, asparagus is certainly abundant and there are countless ways to use it in healthy, cleansing recipes.

Below is one of my absolute favorite recipes. This soup (which can be served warm or chilled) is refreshing and light. It’s perfect as temperatures start to rise here in the District!

Broccoli Asparagus Miso Spring Detox Soup

[makes 2 meal sized portions or 4 appetizer size]

Ingredients:
− 1 bunch of asparagus
− 1 broccoli crown
− 4 -6 cups of chicken broth
− 1 Tbs white miso paste
− 1 Tbs sherry vinegar
− Juice of half a lemon
− 1 Tbs ghee (or organic unsalted butter)
− 1/2 tsp chili powder
− Sea salt and pepper to taste
− Optional: stir in 1/4 cup nutritional yeast for a more “cheesy” flavor

Directions:
1. Trim woody ends off asparagus and cut broccoli into florets (use the stalks!).
2. Bring a large pot of salted water to a boil. Blanch trimmed asparagus and broccoli florets for 1-2 minutes. Drain and immediately submerge in an ice bath.
3. Cut off the tips of the asparagus and reserve for future use (I like to scramble mine into a couple eggs).
4. In a blender, blend the blanched asparagus stocks and broccoli with broth, miso, vinegar, lemon, ghee/butter, chili, salt and pepper to taste. Add more stock as needed to achieve the desired consistency.
5. Heat over a medium-low flame (or setting) for 10-15 minutes when you’re ready to eat.

 

Serve warm or chilled. If you like a more creamy or cheesy flavor to your soups (I loved broccoli and cheese soup growing up) add 1/4 cup of nutritional yeast to the entire pot and stir well before dishing it out into bowls. You can also add a drizzle of nice olive oil and a hit of freshly ground black pepper for a little flavor enhancement. Bon apetit!

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MOARfit’s Spring Guide to Seasonal Eating in the DC Area

Seasonal eating is something we should all strive for no matter where we live, how much time we have, or the resources we have at our disposal. We will not always succeed in sourcing all of our food from our own back yard or local farmers’ markets—certainly not in the winter months in most places!—but we can commit to trying.

Why is this important? Well, I’m glad you asked.

Seasonal foods are picked at the peak of freshness and offer greater nutrient-density than most out-of-season fruits and vegetables. The less distance a food has to travel the more those nutrients stay intact. When you eat with the seasons, you will naturally enjoy a broader diversity of foods, providing your body with a wider variety of important vitamins and minerals needed to maintain a healthy body and mind.

From the planet’s perspective, eating with the seasons reduces the number of miles your food has to travel before it hits your plate. This helps cut back on its carbon footprint thereby reducing pollution and contributing less to climate change. A lot of local food is also produced under organic conditions (whether certified or not)—i.e. no toxic pesticides or fertilizers—which is better for your health and that of the soil in which foods are grown.

Finally, when you buy locally grown foods in season, you help provide financial support to the farmers in your area—which helps to grow your local economy! Also, your wallet will thank you since seasonal foods are often priced lower than out of season foods, which have to compensate for transport costs.

So, what’s in season here in the DMV? Ask and ye shall receive:

 

MOARfit by Amy Rizzotto Spring Guide to Seasonal Eating in DC

(Um, how gorgeous are these local watermelon radishes??)

——————————

DMV SPRING EATS

Asparagus . Beets . Collard Greens . Spinach . Swiss Chard .

Kale . Mushrooms . Onions . Radishes . Turnips . Squash

 

—————————-

For a complete list, see FreshFarm Market’s PDF.

 

MOARfit by Amy Rizzotto Spring Guide to Seasonal Eating in DC

And I can’t leave you without a handy list of DMV Farmers’ Markets:

 

WASHINGTON, DC

Bloomingdale Farmers’ Market

102 R St NW (b/t N 1st St & N Florida Ave NW)

Sunday 10am-2pm, May – November

 

Eastern Market Farmers’ Market

225 7th St SE

Tuesdays 3 – 7pm, year round

 

Dupont Circle Freshfarm Market

Dupont Circle 1500 20th St NW

Sundays 9am – 2pm, year round

 

H Street Farmers’ Market

625 H Street NE

Saturdays 9am – 12pm, April – November

 

USDA Farmers’ Market

12th St & Independence Ave SW

Fridays 10am – 2pm, June – November

 

White House FreshFarm Market

810 Vermont Ave NW

Thursdays 11am – 2:30pm April – October

 

Glover Park-Burleith Farmers Market

Hardy Middle School parking lot, 1819 35th Street NW

Saturdays 9am – 1pm May – November

 

Mount Pleasant Farmers’ Market

Saturdays 9-1, April 6-December 21

Special Note: As of right now, the Mount Pleasant Farmers’ Market is set to remain closed due to lack of permits. Let local DC government know if you want this market to re-open!

 

Columbia Heights Farmers’ Market

Civic Plaza 14th St & Park Rd NW

Saturdays 9am – 1pm, May – December

 

14th and U Street Farmers’ Market

Saturdays 9am – 1pm, May – November

 

Penn Quarter Farmers’ Market

8th St NW

Thursdays 3 – 7pm, March – December

 

Broad Branch Farmers’ Market

Lafayette Elementary School parking lot, Broad Branch Rd & Northampton NW

Saturday 9am – 1pm, year round

 

DOT Farmers’ Market

301 M St, SE

Tuesday 11am – 2pm, May – November

 

Capital Harvest on the Plaza

Friday 11am – 3pm, opening date TBA

 

Palisades Farmers’ Market

48th Pl NW MacArthur Blvd

Sunday 9am – 1pm, year round

 

Adams Morgan Farmers’ Market

Columbia Rd and 18th St NW

June – December

 

Foggy Bottom FreshFarm Market

I Street Mall walkway between 23rd and 24th streets NW (Foggy Bottom Metro)

Wednesdays 3 – 7 pm, April – November

 

DC MEETMarket

15th St NW and P St NW

First Saturday of the month 11am – 5pm, April – November

 

MARYLAND

Silver Spring Farmers Market

Ellsworth Dr. b/t Fenton St & Georgia Ave

Saturdays 10am – 1pm January – March, 9am – 1pm April – December

 

Takoma Park Farmers Market

Laurel Ave, Takoma Park

Sundays 10am – 2pm, year round

 

Olney Farmers and Artist Market

Rt 108 & Prince Phillip Dr, MedStar Hospital Thrift Shop Grounds

Sundays 9am – 1pm, May – November

 

Annapolis Farmers Market

Donner Parking Lot, Compromise St

Sundays 8:30am – 12pm, Opens in May

 

Potomac Village Farmers Market

Parking lot of the Potomac United Methodist Church, 9808 S Glen Rd

Thursdays 2 – 6:30pm, May-October (and sometimes November)

 

Bethesda Central Farm Market

7600 Arlington Blvd

Sundays 9am – 1pm, year round

 

Rockville Farmers Market

Corner of Route 28 and Monroe Street

Saturdays 9am – 1pm, May – November

 

VIRGINIA 

City of Falls Church Farmers Market

30 Park Ave

Saturdays 8am – 12pm, April-December; 9am – 12pm January – March

 

Arlington Farmers Market

Intersection of N Courthouse Rd & N 14th St

Saturdays 8am – 12pm, April – December; 9am – 12pm January – March

 

Ballston Farmers Market

901 N Taylor St

Thursdays time TBD, May – October

 

Old Town Alexandria Farmers Market

Market Square, 301 King St

Saturdays 7am – 12pm, year round

 

Frying Pan Farmers Market

2709 W Ox Rd, Herndon, Va, 20171

Wednesdays May-October

 

Crystal City Farmers Market

Crystal Dr b/t 18th St and 20th St in Crystal City

Tuesdays 3 – 7pm, April – November

 

Reston Farmers Market

1609 Washington Plaza, N Lake Anne Village Center

Saturdays 8am – 12pm, May – November

 

Vienna Farmers Market

Faith Baptist Church Parking Lot, 301 Center St South

Saturdays 8am – 12pm, May – October

 

McLean Farmers Market

1659 Chain Bridge Rd

Fridays 8am -12pm, May – November

 

McCutcheon/Mount Vernon Farmers Market

Wednesdays 8am -12 pm, May – Dec

 

 [Source: Bright Young Things]
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My Top 5 Green Smoothie Recipes

It’s officially Cherry Blossom season here in the District, which means spring (real spring, not teaser spring) is just around the corner! To honor the onset of my favorite time of year in DC, I thought I’d share 5 of my favorite “Greenie”recipes. My Greenies are healthy vegan  smoothies that bring together fruit, dark leafy greens, plant-based protein and nutritional superfoods in one tasty and satisfying blend. At under 400 calories for 16oz of smoothie (that’s two full glasses!), all of these recipes are are great way to start your day. They’re also packed with dietary fiber (thanks to the flaxseed and chia seeds in there) and protein to keep you full and focused. Best of all, they have anywhere from 3 to 5 servings of fruits and veggies so by the end of breakfast you’ll have either met or surpassed your recommended daily intake. Now, that’s no excuse to eat junk for the rest of the day, but it is mighty nice to know that you’re giving your body much of what it needs for optimal function from the get-go. Also, studies show that if you start your day with a healthy breakfast you’re less likely to be obese, more likely to have good/stable blood glucose levels (and consequently more energy and less moodiness), and less likely to be hungry later in the day.

If you’re not a fan of almond milk substitute your favorite unsweetened rice, hemp, soy, coconut or skim milk, or try fat-free plain Greek, soy or coconut yogurt in lieu of almond milk yogurt. Coconut water is another good liquid to swap, just beware of its sugar content. Several brands really jack that up. My favorites are Blue Monkey, C2O, and–la crème de la crème–100% Raw Coconut Water.

 

 

(1) Banana-Berry Breakfast Greenie:

  • 8 oz unsweetened almond milk
  • 1 banana
  • 1 cup frozen whole strawberries
  • 2 handfuls baby spinach
  • 1 tbs almond butter
  • 2 tbs ground flaxseed
  • 1/2 tsp ground cinnamon

287 calories, 14g of dietary fiber, and 10g protein per serving.

(2) Blueberry-Kale Protein Greenie:

312 calories, 22g of dietary fiber, and 27g of protein per serving.

(3) Blueberry-Beet Power Greenie:

  • 8 oz unsweetened almond milk
  • 2 medium beets (boiled)
  • 1 cup frozen wild blueberries
  • 2 handfuls baby spinach
  • 1 tbs grated fresh ginger
  • 1 tbs fresh lemon juice
  • 3 tbs hemp protein powder
  • 2 tbs ground flaxseed

319 calories, 21g of dietary fiber, and 25g of protein per serving.

(4) Pineapple-Mango Vitamin-C Greenie:

  • 8 oz unsweetened almond milk
  • 1 cup frozen mango
  • 1 cup fresh or frozen pineapple
  • 2 handfuls of kale
  • 1 tbs chia seeds
  • 1/2 tsp ground cinnamon

341 calories, 13g of dietary fiber, and 10g of protein per serving.

(5) Dark Cherry Goji Greenie:

381 calories, 21g of dietary fiber, and 25g of protein per serving.