Saturday, March 8, 2014

Home Sweet Home Saladathon

Kale, apple and pomegranate salad

This week, I've decided to give you all a slight look into the things I've been both eating and preparing now that I'm back home in Manhattan! Enjoy and Go Wild!

The Majestic Jeweled Barley Salad

Cooked barley mixed with salt, lemon juice, a bit of hummus and pomogranate seeds! YUM

A Big Bowl of Edible Color = The InSpIRaTION

And the Resulting Roasted Beet and Quinoa Sala 
Kale Apple Detox Salad

Roast up some tofu, red and orange beets coated in Coconut Oil. Cook up some Quinoa and mix with hummus and lemon juice. Throw a little parsley on top and you're in business!

Totally Rad Kale Salad = 

Throw together Kale, Apples, Hazelnuts, cranberries lemon juice and a little Olive Oil and Salt!

Wednesday, February 19, 2014

Creative Cozy Copenhagen

 A few years ago if you had asked me which country in the world makes the best bread, I would have undoubtedly said France. But with travel and experience my belief in French bread superiority has been questioned by a quiet little country in the north that is an idyllic foodie capital = Denmark. The Danes creativity in the food scene is unparalleled by anything I personally have come into contact with during my travels. The flavor profile, texture and weight of the food is perfectly satisfying during the dark cold winter days.

Denmark, as with all Scandanavian Countries, has particularly high rates of Diabetes. Danish food isn't particularly diabetic friendly but there are some great options for diabetics trying to stick to a move low glycemic, high vegetable path. Kale is everywhere and the most popular bread is a very low glycemic danish rye bread which serves as the base to Denmark's  many varieties of open faced sandwiches.

Here are some pictures from my recent trip to the lovely Copenhagen.

Danish workers gather at a Smørrebrød cafe. Smørrebrød are a variety of open faced rye sandwiches traditional to Danish cuisine. This particular cafe was located in an indoor weather proof food market, where local and seasonal produce is sold year round to Copenhagen Natives. The cafe's tasty concept bite du jour was the new mini Smørrebrød sandwiches called smushi, a cross between sushi and open faced rye sandwiches.

Market life 

Danish Fish Market 

 The Famous Smørrebrød.

 These open faced sandwiches are made on sour dough Rye bread, which is super low glycemic so perfect for diabetics! 

My first Caviar dish! 

Thanks to the beautiful Copenhagen for the lovely inspiration! I am planning on getting creative and whipping up some  vegetarian Smørrebrød pretty soon.

Saturday, February 1, 2014

Purple Power Soup

Ready for something wild? How about a vibrant colored purple powered soup? This soup is a testament to the amazing effortless beauty of natural foods, particularly fruits and vegetables. Amidst the grey weather of Istanbul, the month of January seems to be the month of purple food. As I walk along the Istanbuli streets, the deep purple of eggplant dishes can be found in every window, the vibrant pigmentation of pickled purple cabbage at every restaurant and last week I scored some amazing purple carrots at the farmers market. Traditionally purple has been considered a color to represent the divine, so it’s only fitting that this purple power soup is so healthy and delicious that it will leave you feeling like a [God]dess .

Health Summary

Are you on a budget and worried about how to eat healthy without spending $12 on a green juice? Well I know a thing or two about eating healthy on a budget and one of my favorite ways to eat food high in nutrients and low in cost is to eat lots and lots of soup. I try to make at least one soup a week during the winter, changing up the flavor with different vegetables and legumes. Cabbage is great, considering it’s both incredible affordable and cleansing for the body, not to mention low in carbohydrates. This soup also contains apple, carrots and onion, all very supportive of healthy digestion.


Origin: Mediterranean
Myth: British Isles, Greece, Egypt, Northern Europe,
Symbolic Significance: Moon, tears, anti wine, romance, future spouse

 The Man in the Moon

I particularly enjoy this story given the many childhood memories I have of gazing up into the dazzling full moon on chilly winter nights in the countryside. In Northern Europe there exists a legend of a man who, in desperation, stole a cabbage from his neighbor. As punishment this man was sent to the moon [i.e. becoming the man in the moon] to serve as a reminder to the people that even in desperation it is never acceptable to steal anything.

PurPle Power SouP


1 small eggplant
1 small head of purple cabbage
3 purple carrots [ orange are okay] 
1 broth cube or homemade broth 
1 onion
1 apple 
parsley or other fresh herbs 

1. In a large saucepan, put water on the stove, and heat until boiling [ or homemade chicken or vegetable bone broth if you have it]. 
2. Dice, Eggplant. Heat Butter or Coconut oil in a frying pan on Medium High heat  and add eggplant, cinnamon and salt. Stir frequently.  
3. While the Eggplant is cooking, Dice and onion and carrots. Add this to the Eggplant mixture, continuing to stir frequently until soft. 
4. Shred the cabbage [ use a knife or a food processor] and dice up an apple 
4. Add Cabbage, broth cube, apple and eggplant dish to the boiling water. 
5. Let cook for about 15 minutes
6. Blend with an immersion blender 
7. Serve with drizzled tahini and a sprig of parsley 

Citations = Text: Nectar and Ambrosia by Tamra Andrews 
Photography and recipes:Kate 

Sunday, January 26, 2014

Istanbul Street Sweets

Living in the land of honey drenched desserts! 

Strawberry Cake 




Izmir Sweets 

Thursday, January 23, 2014

Ancient Carrot Salad with Fresh Middle Eastern Orange Dressing

One of my favorite things about living in Istanbul is the amazing variety of produce found at the local markets. Unlike America, where farmer's markets tend to be more expensive, Istanbul street markets are a location where you can score vegetables fresh from the surrounding villages for a fraction of the price. Last week, I bought all that I could carry home with me for about 7 USD. Pretty amazing! Well one the favorite things I scored this week were some amazing purple carrots! They are a beautiful deep purple on the outside and fade into a tie died looking purple white on the inside. To show off their splendor I chose to whip up a “Crazy Carrot Salad” for lunch. 

Health Summary
The main thing I like about carrots is their subtle sweetness, even when raw. Raw carrots are a great low calorie way to get some crunch into your diet. Carrots are a particularly good swap for my blood sugars, instead of crackers and chips, with snacks like Hummus. So, to my sugar conscious friends out there, happy guilt free crunching… in purple, white OR orange! 

MYTH Introduction

Origin: Mediterranean, Southwest Asia
Myth: Buddhism
Symbolic Significance: Blood

The Buddhist Myth of Mu Lien

In ancient Buddhist myth, the remarkable depth of color of the purple carrot comes from the blood of Buddha Mu Lien’s fingers. While alive, Mu Lien’s mother ate and killed with no regard to the life she was consuming. She was then sent to the underworld after her death. While his mother was indulgent, Mu Lien was a pious young man who was a devout worshiper of God. He eventually became a Buddha and used his power to enter the underworld to rescue his mother.

Unfortunately, the moment she came to the surface, she quickly pulled some white carrots from the earth and devoured them. Mu Lien, afraid that his mother would be condemned to damnation for the rest of eternity, cut off his own finger and placed it into the earth. The blood from his finger seeped into the surrounding carrots and hence, purple carrots were created.

Ancient Carrot Salad 
2 purple carrots
2 orange carrots
2 cucumbers 
4oz of Goat Cheese 
Fresh Middle Eastern Orange Dressing 
Juice of 1 orange
Juice of 1 Lemon
3 or 4 TBS of Tahini 
Cayenne pepper to taste [optional] 
Black pepper

1. Cut the cucumbers lengthwise into long thing slices
2. First peel the carrots and discard the skins. Continue peeling the carrots into long strips [looks like spaghetti]. Be sure to keep the purple and orange separated. 
3.  Assemble the salad by first putting down the cucumber slices and then layering the orange carrot strips and the purple carrot strips. Sprinkle with fresh goat cheese. 
4. Dressing = Mix all ingredients together and serve on the side of the salad. 

Saturday, January 18, 2014

Istanbul Street Food

Come visually experience the delicious Food of Istanbul! More coming soon!

Oh My Strawberries!! 

Simit...the Istanbuli Bagel 

Colorful Fruit

Dried Foods to be stuffed and steamed 

Foot and Apples 

Thursday, January 16, 2014

Luscious Lazy Lentil Hummus

Lentils are a vitality powerhouse, full of healthy fiber and satisfying protein. I love these gems when I am trying to stay satiated while keeping my meat intake down. I have found ways of eating them for every meal of the day. Lentils for breakfast are actually one of my favorite ways to eat them. Their earthy flavor mingles wonderfully with cinnamon and cardamom for a gentle sweetness that is both satisfying and nutritious.

Health Summary

One of the best things about lentils is their low glycemic index, especially when compared to rice and wheat. These little guys, slowly release their energy into your body keeping you full and satisfied far longer than a big bowl of white flour pasta. Lentils also win out on being a great source of vegetarian protein. I love eating vegan and vegetarian meals and try to keep most of my meals in this realm. I do this mostly for the environment, rather than health considering I feel pretty great both vegetarian and with a bit of meat in my diet. So if you’re trying to go green, forget the electric car, instead try choosing lentils over meat and fish a few times a week. Diabetics…. Lentils will rock your socks off! I find they get absorbed super slowly so I never get blood sugar spikes. = I notice that because they release slowly, I tend to give myself two shots, one before I eat and one about thirty minutes later. See what works for you.


Lentils have served as an essential food for survival since the Neolithic peoples of the Middle East. There are references to Lentils in the Bible, as well as, Egyptian and Celtic Mythology.  In general lentils were linked quite closely to the moon and to the underworld.

Origin: Egypt, Middle East , Central Asia
Myth: Christianity, Egypt, Celtic
Symbolic Significance: protection, moon, resurrection, death, the underworld.

 Celtic All Soul’s Day

In Modernity All Souls Day is a Catholic celebration of the dead. Although currently celebrated by Catholics all around the world, All Souls Day has roots in ancient Celtic tradition. The Celtic people believed that All Souls Day was the day when the dead returned to the earth and these zombies came hungry. And hungry…means HANGRY [ahem..hungry and angry together].

Thus to avoid the Hangriness of the dead, the Celtic people believed it necessary to feed them. In the Celtic tradition [as in Egypyian mythology] lentils were symbols of death and of the world that exists below. This is likely due to the fact that when legumes died and were again buried underground; they would soon bear new offerings of sustenance. Thus, it seemed only fitting to offer the souls of the underworld a food source that also seemingly resurrected.

There are so many ways to cook up and use lentils, it was quite hard for me to decide which lentil dish to post. But in the end I decided on a delicious and simple Lentil Hummus, A great snack to keep in the fridge and easily made into a healthy and affordable lunch with a bunch of sliced up vegetables. Enjoy your dipping!

Lucious Lazy Lentil Hummus

Ingredients =

1 cup of Lentils [cooked]
1/4 cup of Tahini
Juice of 1 or 2 Lemons
salt to taste
onion [optional]
garlic [ optonal]
Olive oil [optiona]
Parsley for decoration.

1.     Cook Lentils according to the directions on the bag.
2.     Once cooked, allow to cool.
3.     Once cool, add tahini, lemon, salt and optional ingredients.
4.     With an immersion blender blend together until smooth.
5.     If serving now, serve in a bowl and decorate with tomatoes and a lemon. 
6.      Enjoy! 

Citations = Text: Nectar and Ambrosia by Tamra Andrews