Category Archives: All blog posts

Lemon Herb Brown Rice Salad

Here’s a fresh, cool salad that makes a great side dish on a hot summer night…we seem to have no shortage of those around here lately! Rice salads are lovely change of pace from potatoes and pasta and they pair beautifully with simple grilled meats and vegetables.  This one even makes a dent in the abundance of fresh herbs that is (hopefully) taking over your herb garden by now. This adaptation calls for basil, parsley and mint, but you could really use any herb you like to change up the flavor profile – lemon thyme comes to mind. I think some chopped scallions would be terrific in this. Enjoy!

 

Lemon Herb Brown Rice Salad

Adapted generously from Jamie Oliver’s Food Revolution cookbook

 

Serves 4

 

Ingredients:

1 cup long grain brown rice

1 teaspoon chopped fresh basil

1 teaspoon chopped fresh mint

1 teaspoon chopped fresh Italian parsley

8 oz. jar roasted red bell peppers

1/2 fresh red chile pepper

3 tablespoons olive oil

1 lemon (for zesting and 1 tablespoon of juice)

 

Directions:

1. Cook brown rice according to package directions. Allow to cool completely spread out on a large rimmed cookie sheet.

2. While rice is cooking and cooling,  wash, dry and chop the herbs. Drain and finely dice the roasted red peppers. Halve, seed, and finely dice the red chile. Set aside.

3. Zest the lemon and set aside zest. Squeeze lemon to get 1 Tbsp. juice. Whisk together olive oil and lemon juice.

4. Pour cooled rice into a large serving bowl. Add herbs, bell peppers, and chile. Add lemon zest and olive oil/lemon juice dressing. Mix well. Taste,  and add salt and pepper if desired. Serve at room temperature.

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What’s your body trying to tell you?

I’ve been in a little battle of wills with my body, specifically my rotator cuff, for several weeks now. Despite ongoing twinges, aches and soreness, I’ve generally ignored the fact that there was something just not right in my right shoulder and upper arm. It felt nonspecific and too mild to warrant action in my overflowing life. Oh, I whined about it. Reluctantly stretched it. Googled it. But did I back off from exercise? Stop hoisting my one year old with one arm? Pull my suitcase on wheels with my (healthy) left arm instead of my right? Forego my twisty-turny-bendy hot yoga class? Puh-leeze. I carried on as though it would just magically stop hurting as I put more and more stress on these clearly-already-stressed muscles.

On Thursday, my rotator cuff won our little battle. It simply gave up (unhelpfully, right in the middle of a long awaited and much needed yoga class) and I was left unable to lift anything with my right arm. I could not lift my yoga bag. I could not put the car in gear. I could not raise my arm above my head to get undressed. I could not use that arm to wash my hair, dry my hair or hang up my clothes. I took one look at the baby, needing to be picked up, and knew I was in trouble.  I. Was. Scared.

One phone call to my doctor and several rounds of Aleve later, I have some mobility back in my arm, but that nagging pain (the one I’d been ignoring) is definitely still there . So, I finally did what I should have done weeks ago. I made an appointment to see my doctor to get to the root of the problem and learn what I need to do to fix it.

As a healthy living expert, I should know better. Health isn’t just about eating well and having the discipline to get regular exercise. It’s about having your whole well-being in balance. It’s about being in touch with yourself enough to know when something is not right and being responsible enough to take action to correct it. Your body is smart, way smarter than you are, and it will give you signals when something is amiss. It may start out using a whisper but it will speak more and more loudly until it gets your attention. Don’t make it shout. Tune in to the signals and commit to heeding them.

What is your body trying to tell you? Where is is whispering to you through low energy, weight gain, irritable bowels, recurrent headaches, interrupted sleep, skin outbreaks, or persistent pain? Find some stillness and check in with yourself. Listen for signals that something may be amiss. And then get some help to bring things back into balance before your body gets your attention in a really big way. Next time, I’ll take my own advice.

 

 

 

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Honey-Lime Grilled Chicken

Have you ever been overwhelmed by the choices in the marinade aisle of the grocery store? There have to be more than 100 varieties on those shelves from  which to choose! All I want is some oomph to my chicken and instead I am faced with an array of choices that requires a degree in statistics to navigate! Worse yet, have you read the ingredients listed on any of those bottles? The front labels may sound tempting but that pesky truth-telling back label reveals they are filled with things like xanthan gum, propylene glycol alginate, artificial flavor, modified food starch, artificial color, polysorbate 60, and other unpronounceable ingredients. Ick. Anyone care for a little propylene glycol alginate on their chicken? I’ll pass, thanks.

That doesn’t mean I pass on marinades altogether. Not in the least. Marinades can be a healthy way to add a ton of flavor to lean meat. And it doesn’t have to be complicated, folks. You’re three ingredients and a piece of chicken away from a delicious dinner. Try it. And kiss xanthan gum goodbye.

 


Honey-Lime Grilled Chicken

 

Serves 4-8

 

Ingredients:

1/2 cup honey

1/3 cup low-sodium soy sauce

1/4 cup lime juice

4 boneless chicken breasts

 

Directions:

1. Trim chicken and pound to 1/2-inch thickness. (You may want to cut breasts in half after pounding. Many pre-packaged chicken breasts today are so large they can easily serve two!)

2. Combine honey, soy sauce, and lime juice in a gallon-size zip-top bag. Add chicken and seal bag, turning to coat. Chill for 30 minutes.

3. Heat grill to medium-high. Coat cooking grid with oil or cooking spray.

4. Remove chicken from marinade and grill 4-6 minutes on each side until cooked through.

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