Whether you’re on a budget, a diet, or a really long road trip, sometimes you need food that will stick to your ribs, like Grandma used to say. Put down that extra-large bag of Twizzlers, though – what makes you feel full isn’t the amount of calories you consume, it’s the volume of food in your stomach.

Because of this, foods that are high in water or fiber take up more stomach space and fill you up quickly. An Australian study by Dr. Susanne Holt explored the satisfying power of different foods and measured these findings with the “Satiety Index,” which gave white bread a baseline ranking of 100.

Foods that were more satisfying than white bread scored higher than 100, and less satisfying foods earned lower scores. Next time you need to stave off cravings, turn to this list of hunger-fighting foods and herbs.

Potatoes

Baked potatoes ranked at more than 300 on the Satiety Index, which means that ounce for ounce, a potato is three times more filling than white bread (sadly, french fries and potato chips won’t fill you up quite as well).

Drizzle a baked potato with olive oil, sprinkle on salt and pepper, and pile high with broccoli or spinach. Add a fried egg on top if you’re feeling sassy. Trust us, it’s delicious.

Fish

Fish ranked higher than any other meat on the Satiety Index, and since it’s also full of omega-3s, it’s a great choice for nights when you’re starving but can’t overdo it. You can eat a large piece of fish for the same amount of calories as a smaller serving of beef, pork, or chicken.

And it’s so easy to make, a fish could cook itself. Try this classic recipe: wrap each fillet in a piece of aluminum foil, and add lemon slices, seasonings, and vegetables. Bake at 400 degrees for 15-20 minutes, or until the fish flakes with a fork.

It’s the simplest way we’ve found to cook sometimes-tricky fish without making a mess…or causing your kitchen to smell like seafood.

Oatmeal

Oatmeal, the highest-ranking breakfast food on the Satiety Index, comes in many forms. Quick oats can be cooked in the microwave in minutes; steel-cut oats have a delicious, chewy texture, but take about a half-hour to prepare. All are delicious, and guaranteed to help keep you full until lunch.

Chickweed + Burdock

Chickweed is a European herb with tiny white flowers. When made into a tea, it’s useful for curbing hunger pains. It’s especially effective when taken with burdock – a type of thistle recognizable by its woolly leaves and purple flowers and known for its appetite – suppressing properties. To make a tea, simmer an ounce of dried burdock root and a few spoonfuls of chickweed in boiling water for 10-20 minutes.

Parsley

The springy, fresh taste of parsley is wonderful for reducing hunger pains. Throw a generous handful into your regular green juice (it pairs well with carrot juice), or finely chop and sprinkle on your baked potato or fish fillet.

Photo attribute: www.best-potato-recipes.com

If you’re anything like us, you’ve been waiting about eight months for the first signs of spring, because spring means that fresh produce is finally here to stay.

And maybe you’re like us. Tantalized by all the leafy, fragrant goodness at your local farmer’s market? Then you’re in good company!

We’re continuing our roundup of favorite spring foods today. (If you missed Part 1, catch up here!) Each one of these foods is best enjoyed on a picnic blanket in the park with a glass of chilled rosé.

 Sorrel

This tart, acidic spring green has the kind of bite that reminds you it’s May outside. Look for the brightest, greenest leaves you can find—abandon anything that’s beginning to yellow.

Raw young leaves will brighten up you salads, and cooked leaves (which will turn a little grayish—that’s totally normal) are fantastic in scrambled eggs or as a side to chicken or fish. The greens are powerfully antioxidant, packed with vitamin C, vitamin A, calcium, potassium, riboflavin, niacin, and flavonoids.

Cook ‘em up: Chop up a handful of sorrel leaves and toss into your salad to give it a lemony boost, or blend with strawberries and spinach for a tart Strawberry Sorrel Smoothie from Green Lemonade.

 Farm-Fresh Eggs

If factory farms infuriate you and/or skeeve you out, then this is the protein source for you! Not only are fresh eggs from happy chickens so much more humane, they’re actually better for you!

A 2007 study by Mother Earth News found out that free-range eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, double the omega-3s, three times more vitamin E, and seven times more vitamin A. Wow.

Chat with the farmer selling the eggs to make sure his chickens are treated well—you’ll probably hear some adorable chick anecdotes to boot.

Cook ‘em up: Let those delicious eggs shine in a simple, cheesy recipe that will have you wishing breakfast came three times a day—The Best Egg Sandwich You’ll Ever Have from A Cup of Jo. 

Rhubarb

It’s really hard to find fresh rhubarb outside of rhubarb season (spring), so take advantage of this delicious, tart plant while you can. For the best flavor, look for brightly-colored, firm stalks. Rhubarb is very high in vitamin C, dietary fiber, and vitamin K, which may help prevent diabetes.

Cook ‘em up: In a stroke of Nature’s genius, rhubarb season coincides perfectly with strawberry season, so take advantage of both with this incredible Strawberry Rhubarb Crumble by 101 Cookbooks, perked up with port wine, black pepper, and pine nuts.

Photo attribute: simplyrecipes.com

I have a confession – I think I’m in love with salad. Aside from smoothies, I would have to say that a hearty salad is my favorite way to nourish. Falling for an inanimate objects such as lettuce, dressing and all the other accouterments that make up a salad could be viewed as worrisome for many, I know…alas, it seems that this week in particular, I am indeed in love with salad.

There are so many ways to prepare and serve salad. In my opinion, I believe one could never tire of them. I have a friend who owns a restaurant that offers a vast array of salad, and tasting all their offerings has inspired me. Not to mention salad is just so good for you – not the Kraft Caesar dressing kind of salad, though, as those happen to be worse than a Big Mac.

So, why the salad kick?

Salads pack a nutritional punch in so many ways, as they are chock-full of fiber and other nutrients. And, when garnished just right, salads are so much more than just rabbit food.

A salad is like a smoothie that is chewed rather than sipped, and in my kitchen, many of my salads mirror the same ingredients as my smoothies. Just as a smoothie can be supercharged with hemp seeds, nuts and fruit, salads can, too.

Carrots are the Toyota of vegetables. Beyond healthy and cheap as dirt, they can be grated and combined with sprouts, cilantro, snap peas, hemp seeds and various Asian flavors, which is sure to make your body feel joyous from the inside out.

In addition to being delicious, the salad recipe I’ve got for you below has the high honor or being easy to prepare, as this requires not one minute of cooking. I used my food processor to grate the carrots, because I was feeling particularly lazy.

For some reason, I feel a false sense of nobility doing things by hand, sure, as if to assert my chef prowess to myself; but I cannot deny the ease and convenience of man-made machines. you may be like me in that regard, and if so, know that a food processer works great for preparing these ingredients.

Carrot Salad

• 7 medium sized carrots, grated
• 1 cup sprouts
• ½ cup sugar snap peas, cut into strips
• ¼ cup hemp seeds
• *½ cup of cilantro
• ¼ cup sesame oil
• ¼ cup canola oil
• ¼ cup dark soy sauce
• ¼ cup rice vinegar
• 1 tbsp sambal olek (chili paste)

In a bowl, combine the carrots, sprouts and peas. In another bowl, wiz the remaining ingredients with a hand blender to make the dressing. Add the dressing to the vegetables and mix.

I recommend mixing by hand, as this makes for more even distribution. Garnish with hemp seeds and enjoy!

CSA – now, if you know what that means, then those three letters will likely get you very excited! If you don’t know what those three letters stand for, allow me to explain.

CSA, or Community Supported Agriculture is the newest craze to hit the organic food world, allowing green thumbs and gardening novices to enjoy a farm-to-table lifestyle. Community Supported Agriculture is a commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food.

A CSA is a mutual relationship in which a farm supports the community’s needs for fresh, nutritious, wholesome and organic food, and the community support further allows a farmer to devote his/her energies to gentle, conscientious and sustainable farming practices.

So here is the breakdown of how the system works. A farmer offers a certain number of “shares” to the public, where a typically share consisting of a box of vegetables, and, depending on which type of CSA you join, other farm products.

Interested consumers purchase a share or shares (aka a “membership” or a “subscription”), and in return receive a box of seasonal produce each week throughout the farming season.

The benefits of CSA

•  Eat ultra-fresh food, with all the nutritious benefits
• Get exposed to new types of produce
• Education in farming and vegetable rearing
• Develop a relationship with the farmer who grows their food and learn more about how food is grown – invaluable, in my opinion!

In my experience, there are various types of CSA membership opportunities. Some require only the upfront payment, which varies depending on region, size of box (whether it serves 3,6, 8 or more, for example); but, others, such as mine, require a minimum of six hours of work during the growing season in addition to the upfront payment.

The variations on the contracts are endless when it comes to CSA commitments, and, generally speaking, farmers are willing to accommodate.

So what’s the downside, you ask? Well, like farmers, our CSA haul is at the mercy of the weather. If there is a bad growing season, it will be reflected in your weekly CSA.

For instance, last year the rain in Edmonton wreaked havoc on my CSA crops and the only thing that managed to thrive was zucchini, so I ate A LOT of it. But it’s all part of the CSA game. This season, however, is prepping to be a good one, which means that the odds are slim of me having to visit a grocery store for any produce.

The CSA season is almost here, but it isn’t too late to get in on the action. To find a CSA near you, simply Google the term “CSA” or “community supported agriculture group”. If your location setting are enabled on Google (they are by default), listing for local groups should pop up.

Good luck!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

So, you’ve made almond milk –  it was delicious, wasn’t it?! But now you are left with loads of pulp. And if you’re like me, you feel extremely wasteful just tossing it into the garbage. But what does one do with the leftover pulp?

I am so glad you asked!

You make butter. Some blenders allow you to make almond butter with the whole nut, but for most blenders it can be a tall order. However, with almond pulp, the hard part of breaking down the almonds has already been done.

So why would anyone want to make their own nut butter at home?

Well, it all comes down to control. Having the ability to control exactly what goes into our food is something we all take for granted, but with a little bit of know-how, we can take the control back!

The reason I have fallen so hard for making my own almond butter is that I have come to love the ability to customize it to my liking. And having a wholesome, preservative-free spread on hand always comes to my snacking rescue.

Almonds have the ability to keep hunger at bay and maintain even blood sugar levels, because when blood sugar is out of whack, cravings for bad things begin to take hold. And I would be remiss if I didn’t mention the heart health benefit of almonds. They contain a high level of monounsaturated fat which is crucial for arterial and heart health – I get but a mere 30 days to preach heart health, so I plan on taking advantage!

I digress. This almond butter has found itself everywhere in my kitchen, and hopefully it will find its way into yours!

Homemade Almond Butter

• 2/3 cup almond pulp
• ¼ tsp cinnamon
• ¼ tsp vanilla
• ¼ cups warmed coconut oil

Combine the pulp, cinnamon and vanilla in a blender and pulse to combine. On the lowest setting, slowly add the coconut oil. Once all the oil has been added, turn the speed up and blend for 3 minutes, scraping the sides of the blender down periodically.

Craving something crunchy? Want to get more greens in your diet, but bored with salads? You won’t believe how easy it is to whip up a batch of kale chips. Kale is a leafy-green, cruciferous veggie that’s packed full of vitamin K, vitamin A, vitamin C, manganese, and dietary fiber. Research has shown that kale contains anti-inflammatory nutrients, antioxidants, and anti-cancer nutrients, so this is one guilt-free snack.

No measurements are needed in this simple chip recipe. In fact, you can do it in six lightening-fast steps:

1. Preheat the oven to 300 degrees.
2. Wash and dry one bunch of kale.
3. Chop or rip the kale into bite-size pieces, removing the tough stems as you go.
4. In a large bowl, toss the kale pieces with a few drizzles of olive oil and a few shakes of your favorite sea salt.
5. Spread the kale pieces in a single layer on a baking sheet.
6. Bake for 10-20 minutes until kale is crisp but not browned. (Keep an eye on your chips—they taste best when they’re still dark green. Burnt kale has a pretty unpleasant flavor, believe it or not!)

Olive oil and sea salt not doing it for you? You can flavor these chips any way you want, just like regular potato chips. Here are a few ideas to get you started:

1. Salt-n-pepper chips: toss a half-teaspoon of pepper in with the raw kale pieces.
2. Spicy chips: throw a few shakes of red pepper flakes into the bowl before baking.
3. Garlic Parmesan chips: toss a half-teaspoon of garlic in with the raw kale pieces, then sprinkle a generous helping of freshly-grated Parmesan cheese over the chips after they’ve baked.
4. Asian-inspired chips: replace the olive oil with a splash of soy sauce and a drizzle of sesame oil.
5. Bright lemon chips: Squeeze half a lemon over the raw kale pieces after you’ve mixed in the olive oil and sea salt.

How did your kale chips turn out?

Tell us about it in the comments below!

Well, this marks the end of the Anatomy of a Detox series, and, in my humble opinion, I believe that having an arsenal of healthy go-to recipes is essential for a detox success. When it comes to the food, it’s imperative to eat clean. So if you find yourself in the center aisles of the grocery store, you are lost – turn around and head back to the perimeter!

You’ll notice that when you undertake a cleanse or simply embark on a clean eating lifestyle, you will find that your grocery store trips will be quick, because you get to skip the interior of the grocery store altogether. However, you will also notice that you will be in the grocery store far more frequently than before, because the emphasis is on freshness – fresh fruit, vegetables and proteins. But trust me when I say that you’ll get used to it!

I will end this series by sharing a few of my favorite clean recipes, and bid you good luck in your detoxification efforts!

Beet, Apple, Mint Juice

Serves 1
Press 1 small beet, 5 chopped carrots, 1 cored apple and ¼ cup fresh mint through a juice extractor and serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Green Machine Smoothie

Serves 2
Combine 6 chopped romaine leaves, 4 chopped kale leaves, ½ cup fresh parsley sprigs, ½ cup frozen pineapple, ½ cup frozen mango, 1 inch fresh ginger and ½ cup cold water. Blend ingredients until smooth.

Grape Fruit, Carrot and Ginger Juice

Serves 1
Press 2 chopped grapefruit (peel and pith removed), 5 chopped carrots, 1 inch fresh ginger (peeled and chopped) and feed through a juice extractor; serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Toasted Coconut Muesli

Serves 1
In a bowl, combine 2 tbsp toasted unsweetened coconut flakes, 2 tbsp cooked gluten free rolled oats, ½ sliced apple, ¼ cup thawed frozen berries, ½ cup almond milk.

Quinoa, Poached Egg and Cucumber

Serves 2
Heat 1 tbsp olive oil in a skillet over medium heat. Add 1 sliced garlic clove and cook for 1 minute. Add 5oz rinsed spinach and steam, covered, until wilted, about 1 minute; season with coarse salt.

Rinse pan and add 2 inches of water and bring to boil. Add 1 peeled and thinly sliced carrot and cook until tender; about 1 minute. Remove from water and combine with spinach. Reduce heat to simmer and poach 2 large eggs for 3-4 minutes. Divide 1 ½ cups of cooked quinoa between 2 bowls. Top with egg, spinach, carrots and thinly sliced cucumber. In a bowl whisk 1tsp white wine vinegar, 2 tbsp olive oil and ½ tsp coarse salt and drizzle over the salad. Sprinkle with red chili flakes and 1 tsp fresh chives.

Good luck on your detox, and share with me any questions, concerns, or comments, as always!

Dinner. If you’re detoxing or cleansing, and doing it improperly, dinner time will prove to be the most ravenous time of your day. If cleansing properly, by dinner you should feel energetic and ready to have yet another nutrient-rich meal. Like lunch, dinner should consists of a soup, a salad and/or a smoothie. The difference between lunch and dinner is the protein quotient.

All protein doesn’t need to come from an animal source – there are other ways to get protein into our diet without having to resort to animal-based proteins, which can impede the detoxing process. Protein can be found in abundance in chia seeds, hemp seeds, vegan protein powder, nuts, seeds and many legumes, including the glorious chickpea.

Currently, I’m having a love affair with chickpeas. Whether I’m on a detox or not, these fiber and protein dynamos are a great addition to any diet because they keep us full, and help the body eliminate waste – the whole purpose of a cleanse. Chickpeas make for an excellent detox-style supper because they’re high in nutrients, loaded with fiber, and for those of us who are meat lovers, they act as a fitting meat substitute. Believe me when I say chickpeas won’t leave you wanting more.

This recipe combines some of my favorite ingredients: cauliflower, chickpeas, Curry and coconut milk, and is beyond easy to prepare and 100% satisfying. Because of the ingredients, this meal not only leave you feeling fuller longer, but it will help to regulate your blood sugar, essential to reducing cravings. Because of the coconut milk, this dish will help speed metabolism, too – oh yes, coconut has that power!

Curried Coconut and Chickpeas

• two 398 ml can (three cups) cooked and drained chickpeas
• one head of cauliflower
• four cloves or garlic, minced
• one shallot, minced
• one tbsp coconut oil
• one tsp sea salt
• one tsp Curry
• one tsp turmeric
• one tsp red chili flakes
• 160 ml (1/3 cup) coconut milk
• one tbsp cilantro leaves

In a pot of boiling salted water, blanch the cauliflower by cooking them in boiling water for 3 minutes, then drain and set aside. Heat the coconut oil in a large sauté pan on medium high heat and add the shallots, garlic, curry, turmeric, chili flakes and one-half of the salt. Cook until everything is translucent and fragrant, about 4 minutes or so. Add the cauliflower and cook for 3 minutes, allowing some color to develop, then add the chickpeas and season with the remaining salt. Stir and cook for 3 minutes and then de-glaze with coconut milk. Be sure to scrape the bottom of the pan. Remove from heat and stir in cilantro leaves and serve!

As we breeze our way into Fall, comfort food is the name of the game. Root vegetables offer not only comfort, but also the grounding needed to get up and going as the weather turns colder. Let’s consider the simple and unassuming, but wildly popular, potato!

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp