Nutrition is an Art and a Science (by Rani Glick)

Rani Glick

raniglick.com

Who do you know that is looking for the art of nutrition in their life?

​Last 2 spots for vegetarian protein cooking class this Thursday!

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Nutrition is both an art and a science…

The science of nutrition is accessible, diverse and its available through books, internet or videos. Everyday there are new studies and discoveries challenging our beliefs.

The ART of nutrition, is the unique combination of foods, herbs loaded with vitamins and minerals that creates a healing remedy for treating illness and nourishing your body daily.

Applying quality, whole, real foods that are natural, easy and sustainable versus taking over the counter or prescription medications to lose weight, heal a health issue or give you energy.

Your body recognizes, digests and eliminates natural whole foods easier before processed chemically generated foods and drugs which causes illness and disease.

There is nothing more immediate and fulfilling then being able to nourish yourself with natural foods, vitamins and minerals.

For example, did you know that all vegetables and plants contain protein? There are many myths about vegetarian / vegan diets:

• You won’t get enough protein compared to an animal based diet!
• You won’t get sufficient calcium not eating dairy!
• Just because something is vegetarian it’s healthy!

In fact, eating a vegetarian diet is all about balancing your plant-based foods with other macronutrients. 

Want to learn more? Check out this "Portabello Burgers with Kale and Olive Pesto" recipe and consider joining me at the "Vegetarian Protein Cooking Class this Thursday"!

​PORTOBELLO BURGERS WITH KALE AND OLIVE PESTO

More Great Recipes

This is a vegetarian Meal.

​Ingredients
Portobello Marinade

• 4 medium portobello
• 3 tbsp balsamic vinegar
• 1/4 cup lemon juice
• 3 tbsp olive oil
• 2 garlic clove, minced
• 1 tsp dried oregano add 1/2 tsp chili powder
• 1 tsp dried basil
• 1/4 tsp sea salt
• 1/4 tsp black pepper

Kale and Olive Pesto

• 3 cups kale leaves
• 1/2 cup black kalamata olives, pitted add 5 sun dried tomatoes
• 2 tbsp extra virgin olive oil
• 1/4 cup hemp seeds
• 1 tbsp lemon juice

optional toppings

•  carmelized onions
•  avocado lsices
•  sauerkraut
•  tomato slices
•  lettuce or kale leaves
•  bun (gluten free or regular)
• 1/2 cup feta cheese, crumbled select goat or sheep feta (optional)

Servings: 4

Instructions

1. Prep for both marinade and pesto: Remove stems from the mushrooms by twisting the stem until it pops off. Scrape out the black gills inside the mushroom and rub the cap with a damp dish towel to discard any dirt. Squeeze the lemon juice (enough for both the marinade and pesto) and mince garlic,
2. In a large bowl whisk together the vinegar, lemon juice, oil, garlic, oregano, chili powder, basil and salt and pepper. Add the portobello caps and toss to coat in the marinade. marinade the mushrooms for 1 hour (You can also marinate them overnight).
3. To Make the Pesto: In a food processor, add the garlic, kale leaves, olives, sun-dried tomatoes, hemp seeds, lemon juice, olive oil, salt, pepper and process until smooth. Add 1 tbsp of water if too thick and not breaking down. Process until desired consistency. stopping and scraping the sides of the bowl. I like it chunky.
4. Preheat the outdoor grill or broil in the oven. Remove the portobello caps from the marinade and grill for 5-7 minutes on each side until lightly chard (on outdoor grill) or tender in the oven.
5. Serve the portobello caps on a bun or sliced on lettuce wraps topped with a generous amount of pesto. Add optional toppings of your choice. Keep the leftover pesto in an airtight container in the refrigerator and the marinade for other uses with vegetables, meat, fish for 5 more days in the refrigerator.
6. To make caramelized onions: thinly slice yellow or sweet onions and saute in 1 tbsp of coconut oil on a medium high heat , stirring regularly until golden brown about 20 minutes.to bring out the onion's natural sugars.​

LEFTOVERS: 2 OPTIONS

1. Chop up the mushrooms, slice and saute in a pan with caramelized onions and stuff into a sprouted gluten wrap with sprouts and tomatoes.
   
2. Add the mushrooms sliced thinly into a penne or fusili pasta dish adding a dollop of the pesto and mix well.delicious sauce

Recipe Notes

HEALTH BENEFITS:
This meal includes a hearty mix of protein, carbohydrates, fats and nutrients. The Portobello Mushroom, re an overgrown cremini mushroom high fibre and B vitamins beneficial for breaking down  carbohydrates and protein. They are low in calories yet produce conjugated linolenicacid (CLA)—a unique type of fatty acid that regulates estrogen levels. Mushrooms also provide enormous immune system benefits by reducing inflammation and heart disease.
Kale has been cited as the new beef, (in vegetarian circles) a very popular leafy green that has Shown major benefits with antioxidant properties, anti-inflammatory nutrients, and anti-cancer benefits. It only takes 100 calories of kale to provide over 350 milligrams for the most basic omega-3 fatty acid. Kale is high in vitamins K (builds proteins essential for blood clotting process) Vitamin A ( promotes skin, eye health) and Vitamin C (a multifaceted antioxidant, antibacterial, antihistamine) supports brain health and collagen production). Hemp seeds in the pesto provide quality volume of protein as well as has protein value in greens and mushrooms.