Mindful Eating

Mindful Eating I have been thinking a lot about eating mindfully lately and paying attention to how I am eating. Eating slower often means more satisfaction with the food we are eating. We enjoy it more and it fills us up in many ways. When…

Cauliflower Leek Soup

This week I am cooking vegetable soup. First off is a cauliflower leek soup. It is one of my favorites and I make it all the time. This time instead of onions, I put two leeks in, complete with the green part. It is a nice light green color…

Ginger

Ginger is one of my favorite spices. It is warming and soothing., spicey and sweet. I love adding it to savory dishes like curry and soup. It is great for reducing nausea, cholesterol, joint pain, and inflammation while supporting blood sugar…

Emerald Green Vegetable Soup

There is nothing better than a pot of soup on the stove. This pureed vegetable soup is one of my favorites. I usually start with an onion and a cauliflower and add in seasonal vegetables from there. This one has spinach and zucchini making it…

Pan-Fried Salmon and Roasted Vegetables

I choose to roast cauliflower and purple yams because had them in the house, but you can roast almost any vegetables you like. I always make extra of this kind of simple dinner because the leftovers are great for lunch or another dinner. Ingredient 1…

Travel Discoveries

One of my favorite things to do while traveling is to taste the different flavors in different places. I like to seek out restaurants with young chefs, visit farmer's markets, and check out the shops where locals do their grocery shopping. On…

Sheet Pan Persimmon and Zucchini Chicken

I am a huge persimmon fan and this time of year I can’t get enough. I have been experimenting with cooking with persimmons. Since I am not the sweet chef in our house, I have been playing around with using persimmons in savory dishes and they…

Artichoke and Fennel Chicken Stew

I served this with quinoa (it would be great with polenta, millet or brown rice) or a salad and was delighted to have the leftovers for dinner the next day. Ingredients 1 1lb boneless skinless chicken thighs 1 onion diced 1 fennel…

Lamb and Oyster Mushroom Stew

Wondering what to make Sunday night for dinner? Lamb and mushroom soup. You need a little extra time for the baking, but once the stew is in the oven it is hands-off. In this recipe, I have used a pasture-raised Sonoma lamb, oyster mushrooms,…

Chicken Pho with a Grain-Free Twist

My favorite part of pho is the plate of vegetables and herbs to put on top. Both gluten and rice cause problems for me so eating pho in a restaurant is challenging. I created this gluten and rice-free twist so I could enjoy the dish at home. Sometimes…

Tips for Traveling While Following a Special Diet

Traveling while following a specialized diet can be challenging, but it doesn’t have to be with some planning before you leave home. Just like you plan where you are going to sleep, and how you are going to get there, you can create a plan…

Sausage, Cauliflower Rice, and Vegetables

This week I am cooking a super fast dinner and one that I often turn to when I get home late and want something healthier than take-out, sausages with cauliflower rice and vegetables. Ingredients 1 package precooked sausages cut into quarters…

Egg Drop and Mushroom Soup

Ingredients 4 cups of chicken or vegetable stock, broth, bone broth or a combination (I use half bone broth, half water) 4 beaten eggs 2 cups thinly sliced Napa cabbage 2 cups sliced assorted mushrooms 1 onion sliced thinly 2…
Dinner, Recipe

One-Pot Lamb and Cauliflower Stew

This is a great recipe to make on a cool night when you get home late and need something simple to prepare. To make it even easier, you can buy pre-riced cauliflower. It is one of those recipes that is even better for lunch the next day.   Ingredients 1…
© 2019 Barbara Sobel

Turkey Meatball Vegetable Soup

I love a good quick soup, especially in the fall. One big batch and I can have both dinner and lunch for several days. That means less cooking. You can use any combination of vegetables. If you can tolerate tomatoes, they would be a great addition,…
© BarbaraSobelNutrition 2019

Sheet Pan Salmon with Zucchini and Yam

Sheet pan meals are quick and easy, with hardly any cleanup. I paired this salmon with sliced zucchini and yams and seasoned with olive oil, oregano, salt, and pepper. Ingredients 1lb wild salmon 4 zucchini cut in chunks 2 small…

Green Chile Chicken Stew

This is a really easy stew that is great when want to have a quick one-pot meal. You can double the recipe and freeze half for another time. If you are vegetarian or want a meatless meal, substitute the chicken with black beans or garbanzo beans.…

Rosemary Dijon Lamb

Lamb is one of my favorite animal proteins. Lamb is high in vitamin B12, zinc, and protein. Three nutrients that I personally tend to run low in. I buy 100% grass-fed lamb when I am making lamb for my family. 100% grass-fed lamb is usually grown…

Stove Top Chicken and Vegetables

Have you ever had any of those nights where you get home late, everyone is starving, and you need to get dinner on the table ASAP? Thanks to a lot of precut vegetables these kinds of evenings in my house no longer guarantees that we are having…

Shrimp Stir Fry

I have recently rediscovered stir frying again. Stir frys are super simple, the possibilities are endless, and only one pan to clean up.  This week my son and I threw together an unusual combination of what was in the refrigerator and created…

Self-Care Lessons from Toddlers and Pets

Nothing better than having a Monday off to sleep in, get organized, hang out with friends and family, spend time outside, exercise, and relax. In the midst of our busy lives, we often put the needs of work, family, and social responsibilities…

Sheet Pan Chicken, Cauliflower and Carrots

I love sheet pan meals. They are just so easy to prepare and clean-up. I served this chicken, cauliflower, and carrot meal on a bed of baby spinach and arugula. The hot food wilts most of the greens and coats them with the thyme and lemon flavor…

Eat the Rainbow

Have you ever heard the phrase eat the rainbow?  Each color in our fruits, vegetables, and herbs contain a unique combination of phytonutrients. Phytonutrients are naturally occurring chemicals in plants that help protect plants from threats…
@2019 Barbara Sobel

Herb and Lamb Meatballs

What does your plate look like? For many of us, we think of the protein source in our meal as the main course and the vegetables and starches, the side courses. For those of us who are eating that way, one easy way to build our health is to…