Set the Table 2018 | Week 3

Need some motivation to eat more vege?

This pleasure dressing will have you asking for more. I promise.

Last night, I asked Tommy what kind of salad dressing he would like to make from scratch as we watched Chopped on TV. He said, "Ranch and that carrot ginger stuff I like."

So this is what we came up with together.

And he made himself an entire bowl of salad so he could have more dressing. 

Which is a lovely, real food miracle.

Tommy's Carrot Ginger Dressing

4 small carrots diced

1 in knob of fresh ginger (peeled)

1/2 garlic clove

1 lime's juice

1/4 c avocado oil

1/4 c rice vinegar

1 tsp toasted sesame oil

1/2 c plain coconut, almond OR organic soy Or grass fed, organic regular yogurt

pinch of sea salt (at least 1/4 tsp)

Need it sweeter? Optional: 1/2 orange juiced or a few tsp's of raw honey or powdered stevia to taste.

Place all ingredients in a nutribullet, food processor or blender. Blend until smooth and enjoy with your favorite vege. Try it on a taco! 

Warning: Unexpected, enthusiastic salad eating and second helpings of vegetables may occur. 

Wholy cow good.

********************************************************************************

• Each #SettheTable2018 post features a delicious family table recipe to inspire your meal planning for the week. This year, I am kicking it off with Whole30 friendly recipes that will either be one of my own creations or a handy link to someone else's that has inspired me. 
• #CatchmyGrit on Instagram to follow the fun, the food and the family table reactions (good and bad) leading up to each weekend post. C'est la vie, I selfy-ishly light it UP in pics, videos and Instastories to keep truckin! 
• New to this series? Revisit my favorite #SettheTable2017 recipe links here. Cheers to another year of sharing my crazy food adventures with Pure Barre Kildeer!  

Set, sit, stay and sip longer together.

It all starts at hOMe plate.

To the Mullies we go... 

xoxoL

ps

My Top 11 #SettheTable2018 Topics:

1. A Scientist Explores the Mysteries of the Gut Brain Connection
2. Will the Gut-Brain Connection Revolutionize Wellness?
3. Come to the table - Join Slow Food USA!
4. Stay on top of Jamie Oliver's Food Revolution Campaign.
5. Robyn O'Brien: Why Our Food Is Making Us Sick.
6. Kimbal Musk Wants to Reengineer the American Stomach | Why Food is the New Internet. 
7. What is Organic Pasture Raised Chicken Good for?
8. Shop with EWG "Clean Fifteen + Dirty Dozen" produce guidelines. Why? New research suggests pesticides/herbicides are linked to antibiotic resistance. Protect your gut microbiome + mycobiome.
9. Avoid artificial colors and preservatives to keep your "second brain" happy + healthy.
10. Why, When and How to Eat Wheat.
11. Why do Some People do well as Vegans and Vegetarians (Clues from the Magical World of Genetics).

Chef's Tasting Table Day 12 // A First Citrus Tasting

All smiles from our awesome Principle, Mr Willeford!! I love when he walks in and asks, "So what so we have going on today Mrs Shifley!?"

Big volunteering love out to my Mom, Mrs Prezell (a retired Kindergarten teacher of over 30 years who won't be staying out of the classroom anytime soon); It was her second time out to help inspire fun food education with me! Thank you so much!!

Speaking of love, I channeled my friends from Slow Food Canada by wearing this lovely handmade apron from the Eating Heritage Festival in Moncton I attended last May. Aprons hold the most wonderful food + friend memories, don't you think?!

Seconds please Mrs Kruckman! 

The naval Cara Cara variety is darker in flesh, almost a dark pink. A delicious and surprising difference to the other varieties. Slightly sweeter, less acidic with almost a hint of a blackberry or raspberry to it. SO good and NO SEEDS!!

The blood orange is simply gorgeous inside. In all four of the lunches, several kids commented, "There's not really blood in this, right!?" Hahahaha, no my sweet darlings, no:)

I explained how the dark red flesh speckles was due to special antioxidant pigments found in other flowers and fruit but very uncommon in citrus. This dark red color develops at night during low temperatures and sometimes it can even show up on the outside rind!

The Minneola is a cross between the tangerine and the pomelo and some people call it the "honeybell" because of it's characteristic knob at one end of the rind. Who knew!? It is the juiciest of the four varieties, the sweetest and the truest "orange" in color. Some kids thought it was the most tart out of all of the oranges. This was the variety that many tasted first as it was the most common looking; I believe it was probably less "risky" for them to try before the new ones. 

The Pomelo, a member of the grapefruit family, was a first taste for almost everyone, including myself. Some pomelos can grow to be the size of a watermelon and how cool for the rind to be greenish! The thick pith was very spongy and its surprising texture was a frequent comment and question thrown out by the students. Also, many kids who admitted to not normally enjoying grapefruit were pleasantly surprised that the Pumelo was sweeter. Many students shared that they liked it "the best" which was so cool and some even commented, "I don't even need sugar sprinkled on top!"

Fist pump.

WOW what a ridiculous Chef's Tasting Table success!!!! We have decided to make this theme a yearly tasting every January; What a wonderful way to bring the sweet tropics to the lunchroom in the middle of a cold new year!

The students LOVED comparing and contrasting the differences in the citrus varieties. The color and taste was so vibrantly different between the four varieties. I have to give huge props to Dan the produce manager at Jewel Osco on Maple Ave who helped me choose these beautiful varieties. Thank you so much for your help! 

And last but not least, thank you Sarah for helping me lift all of these heavy boxes in my swagger van!!! Don't forget to say hello to Dan and Sarah if you stop by to grab some citrus from them!

I have never seen so many kids "run around the bases and jump on home plate" - I LOVE when real school food scores lunchroom home runs!!!

See you in February my little love bugs:) 

To the Mullies we go...

xoxoL

Set the Table 2018 | Week 1

Chicken and Sweet Potato Tray Bake with a Dijon Mustard Glaze 

1-2 Organic Sweet Potatoes sliced thin
1 lb Organic Chicken thighs
1/2 red onion sliced thin into half moons
Dukkah seasoning (Learn more about this cool, versatile spice blend here. Found at Trader Joe's!)
1.5 tsp dried rosemary (or 1 tsp freshly minced rosemary)
extra virgin olive oil

Preheat oven to 350 degrees. In a 9x13 glass roasting pan, drizzle a few tablespoons of extra virgin olive oil to cover the bottom of the pan. Layer and alternate the sweet potato round and red onions and cover the bottom of the pan. Drizzle with olive oil and sprinkle with salt, pepper and dried rosemary. Cover with aluminum foil and bake for 30 min. Remove from oven and liberally season the chicken with dukkah seasoning, salt, pepper and a drizzle of olive oil on a plate. Remove the tin foil and place a wire cooling rack on top of the hot glass pan. Place the seasoned chicken thighs on top of the rack. Place everything stacked, back into the oven and bake for another 30-35 minutes or until the chicken is cooked through.

Christina's Dijon Mustard Glaze
1 Tbsp Ghee or Extra virgin olive oil
2 Tbsp Dijon mustard
1 Tbsp Whole grain mustard (or increase dijon to 3 Tbsp)
3 Tbsp White wine vinegar (or white wine if not following the Whole 30).
Sea salt to taste
1 Tbsp Freshly minced tarragon or parsley (decrease to 1-2 tsp if using dried herbs)

With about 15 min left in cooking time for the chicken, heat a small saucepan over medium low heat. Melt the butter. Add the mustard and white wine and whisk to combine. Season to taste with salt and pepper. Mix in the fresh herbs until well combined.

Take out the chicken and unstack the rack from the pan. Place the cooked chicken thighs directly on top of the potatoes and drizzle the glaze evenly over the top of the chickens. Or, each person can glaze up their own home plate.

IF you have any leftovers, make this salad for lunch or dinner the next day. Or pair it up with eggs done your way for breakfast.

A Super Sweet Potato n Chicken Salad
Organic mixed greens
Leftover roasted chicken (cubed or shredded) & sweet potatoes (However much you want)
1/2 Avocado (flesh diced or sliced)
Halved grape tomatoes
Fresh basil
sea salt and pepper
1/2 Lemon's juice
extra virgin olive oil

Layer greens on a plate. Squeeze the lemon over the top with a drizzle of olive oil, salt and pepper. Next layer the potatoes, chicken, avocado, tomatoes and basil.

Mmmmmmm....  Wholy cow this eatin's good.

********************************************************************************

• Each #SettheTable2018 post features a delicious family table recipe to inspire your meal planning for the week. This year, I am kicking it off with Whole30 friendly recipes that will either be one of my own creations or a handy link to someone else's that has inspired me. 
• #CatchmyGrit on Instagram to follow the fun, the food and the family table reactions (good and bad) leading up to each weekend post. C'est la vie, I selfy-ishly light it UP in pics, videos and Instastories to keep truckin! 
• New to this series? Revisit my favorite #SettheTable2017 recipe links here. Cheers to another year of sharing my crazy food adventures with Pure Barre Kildeer!  

It all starts at hOMe plate.

To the Mullies we go... 

xoxoL

ps

My Top 11 #SettheTable2018 Topics:

1. A Scientist Explores the Mysteries of the Gut Brain Connection
2. Will the Gut-Brain Connection Revolutionize Wellness?
3. Come to the table - Join Slow Food USA!
4. Stay on top of Jamie Oliver's Food Revolution Campaign.
5. Robyn O'Brien: Why Our Food Is Making Us Sick.
6. Kimbal Musk Wants to Reengineer the American Stomach | Why Food is the New Internet. 
7. What is Organic Pasture Raised Chicken Good for?
8. Shop with EWG "Clean Fifteen + Dirty Dozen" produce guidelines. Why? New research suggests pesticides/herbicides are linked to antibiotic resistance. Protect your gut microbiome + mycobiome.
9. Avoid artificial colors and preservatives to keep your "second brain" happy + healthy.
10. Why, When and How to Eat Wheat.
11. Why do Some People do well as Vegans and Vegetarians (Clues from the Magical World of Genetics).

Honey I'm hOMe! Compass Hiking and Yoga Retreats 2018

I am so very honored and excited to announce I will be joining Kelsey Stoll, founder and leader of Compass Hiking and Yoga Retreats, as a hOMe Chef and Mind Body Eating Coach (Institute for the Psychology of Eating Graduate, May 2018).

I want to tell you why joining Compass Hiking and Yoga is such a personal, alchemic place to land in 2018.

Food

I love to eat. In fact, I've eaten every day since April 29th, 1977. And my powerful food revolution journey began in 2012; In case you're new to my story, you can catch up here! Over the past 6.5 years, I have been learning, cooking and teaching up a storm in homes, schools and community kitchens. Good food education = a life long passion.

Mountains

When I was 12 years old, my parents took us on our first road trip out west to Colorado to vacation with friends. I'll never forget driving into the mountains for the first time (in my parent's sweet "dust buster" mini van), listening to my super cool walkman. I remember the feeling of being swallowed  into a warm blanket of rocks and pine trees. So different than driving into the city (which I also love!). The energy was so much slower, calmer, almost dreamlike. I felt enveloped in a warm, nurturing "womb" - I never wanted to leave. Goo goo ga ga. I remember so clearly announcing to the entire car, "That's IT! I'm living in the mountains someday! Forget flat, boring Chicago!!!” 

I felt wonderful so high up in the mountains. More conscious, more connected to myself, to the beauty around me, to the aroma of the forest. I am ALWAYS that kid who would rather wander in the forest for hours than do anything else (even if it meant getting a little lost). It's magical being inside a forest, hiking on trail, climbing up or down a mountain. My heart sings, my face is in constant wonder. I feel truly alive. Even when I am home on the Diamond, my favorite mornings are when I look out my window and see a distant mountain range of clouds above the trees. The mountains call to me more than any other natural wonder.

Movement

Being a former college student-athlete, I was used to intense practices, running, cardio-workouts and weight lifting but never really thought that yoga was something I would enjoy regularly or that it would give me the same kind of physical benefits. I preferred fast and "hard core." 

A few years ago, I decided to start practicing yoga more regularly in several different studios. I had always admired yoga-ness and I was on a mission to find more grace, balance and "centeredness" in my life; I was sick of feeling like an animal on a hamster wheel running nowhere fast. I figured yoga could maybe help me slow down in my fast pitch life? Maybe, ya know, like, find that "zen" thing that everyone talks about? As I focused more of my workouts on yoga, my flexibility & strength started to grow but my ping-pong brain never seemed to settle down the way I imagined a "good yogi's" brain should.  

Then I found vinyasa hot yoga practice a little over a year ago. I was a little shocked at how much I enjoyed it. I certainly had no idea I was capable of sweating that much! I was also surprised at how I could get my heart rate up for an entire practice AND continue breathing slow and deep. I felt my younger college athlete come out to play with my present #thisis40. A love for intense exercise was found again in something paradoxically sloooooowwwwwww. 

Meditation

Around the same time, I began my hesitant journey into meditation by following a 21 Day Mediation Course. 20 minutes a day was definitely doable and a guided meditation really helped my crazy brain focus. I still wonder if I'm doing it "right." And even so, the rest of my day seems slower, more grounded, and less frenzied around managing my work & family life. The practice of meditation has become something I try to do every day like cooking and moving.

Mindfulness & Food

Last Spring, Kelsey approached me and asked if I would be interested in partnering with her for a Mindful Eating Series. It was one of my most powerful food education experiences to date because it added in a missing element: the power of our mind-body connection. I remember so vividly thinking to myself, "OMG this.is.it." THIS was the connection that I had found deep inside myself, and I wasn't alone. It clearly, profoundly resonated as I observed every participant's facial expression and listened to their personal food-life experience during those four amazing sessions. Without hesitation, I enrolled in the Institute for the Psychology of Eating and began my education into the realms of Dynamic Eating Psychology and Mind Body Nutrition. I'm officially geeking out over humanity's gut-brain connection and I've never had more fun going "back to school." 

"Do what you love" they say.

I love to cook, eat, educate and set the table with candles, and beautiful place settings filled with colorful, soulful food.

I love to move, meditate and stretch my arms out into the big wide open. 

I love to communicate and connect with other humans (big and small) on a deep, shimmering level.

Do what you love. 

And inspire others while you're at it.

Join us in the mountains and compass hOMe.

For more information about our dynamic retreat experience, I invite you to link over and explore:

Compass Hiking and Yoga Retreats

Sold Out = Big Sky, Montana (April 26-30) + (May 7-10)

Reservations still available for:

• Asheville, North Carolina (June 22-26)
• Napa, California (October 26-29) 

While on retreat, I have planned deliciously balanced menus, full of colorful, flavor bursting, GORGEOUS food. I plan to share all of my simple ingredient, nutrient dense recipes so that you will be inspired to create a more nourishing hOMe plate in YOUR kitchen. I am a passionate food educator who believes that my secret sauce can be your secret sauce! 

Our dreamy Compass mountain kitchens will warmly and energetically entice you to watch, laugh, learn, taste, sip, relax and linger into a more nourishing and positive relationship with food. 

My mouth is already watering.

To be free.
On top of a mountain.
Waterfalls.
Soul.
Safe at home.
Fresh, crisp air.
Nourishing real food.
Peace.
Sunrising Sunsets.
Flickering candlelight.
Step outside.
Reach inside.
Mindful meditation.
Evolution.
The perfect bite.
Transformative yoga.
Gratefulness.
Lingering.
A full night’s rest.
Restore.
Blue skies.
Ignition.
Laughter.
A full cup.
Friendship.
Emotion.
Close your eyes.
And exhale.

To the Mullies we go...

xoxoL