Chef Wendell Fowler brings tips from his upcoming Mindful Eating Workshop and secrets from his new Book “Eat Right Now” . Chef Wendell shares two wonderfully healthy and delicious recipes!
Eating healthy is about progress, not about perfection. Be easy and compassionate with yourself as you begin your healthy eating journey. It’s a marathon, not a sprint. Mindful eating involves knowing where your food comes from: a factory assembly line, or a community Farmers’ Market. Folks love their bacon and doughnuts, but in the end, eating these foods leads to a lower quality of life and shortened life span. Bummer! (The AHA, Mayo, Cleveland Clinic, Harvard, and the American Cancer Society)
• It’s being mindful that food choices feed your cells, ergo, garbage in, garbage out.
• It’s about not waiting till you have disease before making changes.
• It’s about weight loss. (Debbi Knox)
• It’s about eating local, fresh and clean.
• It’s about feeling and looking good every day. Self–esteem building.
• It’s about self-love and meeting your potential.
Spaghetti Squash with Roasted Tomato Chutney
The USDA National Nutrient Database says Spaghetti squash contains vitamin A, C, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid, vitamin K, manganese and FIBER.
Orange foods are great protection from cancer, the new #1 Killer Disease that recently overtook the previous #1-Heart disease. (The American Heart Association)
1-2 # spaghetti squash-Beta Carotene
3 tbs. olive oil-Mono-unsaturated fat / antioxidant
Salt and black pepper
2 pints of cherry tomatoes-vitamin C and lycopene
2 tbs. chopped fresh garlic-Anti Cancer
1/4 cup vegetable broth
½ cup chopped onion
1-8 oz. container of mozzarella balls, cut up
¼ cup fresh basil-good for digestion
2 tbs. fresh chopped mint
Grated Parmesan cheese
Pre-heat oven to 375 degrees.
• Cut the squash in half horizontally. Rub it with 1 tbs. olive oil.
• Place squash halves, cut side down, in a large baking dish.
• Prick it all over with a fork.
• Meanwhile, place the tomatoes into a bowl and add the onion, remaining olive oil, garlic and salt to taste. Toss to coat.
- Place this mixture onto a baking pan and bake in the over with the squash for the last twenty minutes.
- Place the roasted tomatoes in a skillet, over low heat; smash them gently with the back of a fork. Shut off the heat and let them cool down a bit
- Add the mozzarella, basil & mint to the mix. Keep warm, but do not turn heat back on or over mix or the Mozzarella will melt and goo-up the dish.
- Bake for 40 minutes
- Using a fork, scrape out the pulp from the shell onto a serving plate.
- Top with tomato mixture and parmesan.
Tabbouleh with Quinoa & Kale (Reconstructed)
An Anti-inflammatory, twisted classic loaded with fiber and wholesome nutrition.
½ cup washed quinoa seed-Protein & FIBER
4 tbs. Extra Virgin olive oil-Anti-inflammatory
3 cups vegetable stock
2 tbs. ground flax or chia seed-FIBER
3 green onions, washed and chopped-Anti-cancer
3 garlic cloves, minced (Dry won’t cut it)-Anti-Cancer
3 cups washed, stemmed and finely chopped Kale
¾ cup mint, stemmed and chopped coarsely-Good digestion
4 tomatoes, diced-Vitamin C and lycopene
1 cucumber, skin on, diced-A, C, and FIBER
¼ cups lemon juice (Not from a bottle)-Alkaline and loaded with vitamin C
Sea salt and black pepper to taste
- Boil quinoa in water and olive oil for 10 minutes, pull off the fire, reserve and let reach room temperature. Do not overcook.
- Toss and fluff quinoa with all the remaining ingredients with a fork. Do not over mix and turn it into mush.
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