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August 5, 2013

Miranda Hammer,

MS, RD, CDN

Registered Dietitian, Natural Foods Chef, Recipe Developer, Fitness Enthusiast, and Mom, with a Passion for Healthy Cooking and Balanced Living.

Rainy cold day calls for my immune boosting turmeric ginger chicken soup. My go to “elixir” whenever I’m feeling under the weather. I love the earthy grounding flavors finished with a pop of lime. If making for a tiny human, you can cut the veggies on the large side + omit the red pepper. Jack was a big fan of the carrots in case you were curious. See it come together in the “chicken soup” highlight.
Serves 6-8
Ingredients
2 to 3 tbsps olive oil
3 lbs chicken, combination of skinless boneless breasts and thighs, ideally organic and sustainably raised meat
1 tbsp ground turmeric
1 tbsp dried oregano
1 yellow onion, chopped
4 cloves garlic, minced
2 tbsps ginger, peeled and minced
6 large carrots, peeled and diced into 1/2-inch pieces
4 stalks celery, diced into 1/4-inch pieces
2 large parsnips, peeled and diced into 1/2-inch pieces
1 small red chili pepper, seeds removed, minced (can sub in red pepper flakes)
8 cups vegetable or chicken stock
1 cup dill, chopped
2 limes, quartered
1/2 lb baby kale or baby spinach
Sea salt and Freshly ground black pepper

On a plate, pat chicken dry, salt + pepper both sides. In a large pot (at least 7 qts) over medium heat, warm 1 tbsp of olive oil. Add the chicken in batches, browning each side, approximately 5-8 minutes a side. Add more oil as needed between each batch. Chicken will not be cooked through. Transfer chicken to a plate, leaving the brown bits.
Add another 1 tbsp of olive oil to the pot. Add the turmeric + oregano stir, scrapping up the brown bits with a wooden spoon. Once the spices are toasted, about 30 seconds, stir in the onion, garlic, ginger. Coat in spices and cook for 5 minutes. Next add in the carrots, celery, parsnips, + chili pepper. Continue to coat the vegetables with spice mixture + sauté for 5 minutes more. Pour in the stock + bring to a boil. Lower to a simmer + slowly add the chicken. If pot is very full, leave uncovered to reduce the liquid. Partially cover pot, continue to simmer 4 at least an 1 1/2 -2 hours. When soup is nearly done, remove chicken shred w/ two forks. Return to pot. To serve, add handful of spinach to each bowl. Spoon soup over greens to wilt. Finish w/ fresh lime + dill

When you take two delicious recipes from two incredibly inspiring women you get a super fabulous mash up meal. Miso maple salmon from @coluhenry in this weeks @nytcooking and the 👑 @amychaplin soba noodle salad with peppers, cilantro and sesame marinade from her incredible book #athomeinthewholefoodkitchen. You can see it come together in my story as well in my “soba salad” highlight. If you don’t have @amychaplin book I highly recommend it. Additionally, if you don’t subscribe to @nytcooking app I also recommended supporting an industry that’s producing great and reliable content!

My bananas may or may not be wrong side up (the vote is still out) but one thing is for sure, this grain-free banana bread sweetened only with bananas and maple syrup smells incredible. As someone who rarely bakes, I truly appreciate recipes that are completely minimal and of course full of alternative ingredients like coconut oil instead of butter, almond flour in place of conventional white flour, and maple syrup instead of cane sugar. Can not wait to dive in and give Jack a taste. Recipe is from @sweetlaurelbakery cookbook. You can see it in my stories as well.

In search for an easy side for dinner tonight? How about sweet potato wedges with lemon tahini dipping sauce. I also like to enjoy 4 or 5 wedges with the sauce as my #slumpbump. Sweet potatoes are bursting to the brim with Vitamin A, Vitamin C, and loads of fiber, giving you benefits for immunity, eye health, and digestion in one compact package. #crunchyradishcleanup
baked sweet potato wedges with tahini lemon dipping sauce
2 servings (feel free to double)

1 large sweet potato cut into 1/2-inch thick wedges
1/2 teaspoon cinnamon
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive, coconut, or avocado oil

tahini lemon sauce
2 tablespoons salt-free tahini
3 tablespoon freshly squeezed lemon juice
1 tablespoon olive oil
1 teaspoon water
1/2 teaspoon salt
1 tablespoon parsley, chopped

Preheat oven to 425 degrees . Line a sheet tray with parchment paper.
In a large bowl, toss together the potato wedges, spices, salt, pepper, and oil. Spread out evenly on sheet tray and bake until crispy and tender about 25 minutes, flipping half way through.
While the potatoes bake, make the tahini lemon sauce. Whisk together all of the ingredients. Taste and adjust lemon or salt, if needed. Serve along side potatoes and enjoy. For a snack sized portion have 4 to 5 wedges with a tablespoon tahini sauce.

Nothing says a clean up quite like a kale salad. If you are avoiding raw foods or are more sensitive to uncooked kale, give it a sauté and turn this into a warm salad. This kale salad with crispy chickpeas, buckwheat groats, castelvetrano olives, and avocado is one of my favorites on this year’s #crunchyradishcleanup catch this recipe in the comments below and over 60 clean and nourishing recipes on crunchyradish.com. *Note on food timing. Just like with a baby, it is important to avoid going more than two or three hours during the day without a meal or a snack. Your body needs fuel to sustain energy. I also believe that your digestion and stomach need time to rest and that you should allow 11 to 12 hours of an overnight fast to take place most nights. This may seem like a lot but, if you stop eating at 8pm and eat breakfast at 7am or 8am, you did it! Close the kitchen and stop eating at least two hours before bed. This also allows you to avoid going to bed with a full stomach. Reclining with a full stomach is not great for digestion. Here is an ideal eating schedule:
6:30 am wake up
8am breakfast
10:30am snack
12:30pm lunch
3:30pm snack
6:30pm dinner
7:30pm last chance snack/sweet treat (Adjust time based on your lifestyle but apply the principles)
Sample day menus also available on crunchyradish.com

Do you make resolutions? While I don’t believe in setting unrealistic resolutions, I do believe in setting realistic goals to help to keep you in check for the months to come. These goals do not necessarily have to be food or workout oriented. My main focus in 2019 is to be more connected and present with my family and friends. So much of what I do is virtual and being plugged in - it can be nauseating. I know I am not alone here. I want to savor my time and be fully in it. To do that, I am going to be more vigilant in keeping some distance from my phone, whether it is in a drawer while I am working, in another room when home, or tucked away in my bag when I am outside or socializing. My phone has become an appendage and I do not want my family or friends to think that it is more important than they are. What tweaks are you making this year?
Today’s recipe for #crunchyradishcleanup is spaghetti squash with arugula and spinach hemp seed pesto and za’atar tomatoes Spaghetti squash has appeared on my clean up plan most years and for good reason. The squash mimics spaghetti and gives you the illusion of indulging in a decadent dish while in reality you are eating a fiber, potassium, and vitamin A rich-vegetable. In the cold dark months of January, your body craves comfort food. Swap in spaghetti squash in various dishes to healthily indulge in some belly-warming classics.
Pesto is one of my favorite ways to add nutritional mileage. Add various dark greens and protein-filled hemp seeds, and you have a powerhouse pesto to mix with warm spaghetti squash. Use leftover pesto with scrambled eggs or with roasted vegetables.
Recipe for squash and pesto in comments below!

Happy Wednesday and cheers to a short week! Kicking off another day of the #crunchyradishcleanup with one of my “go -to” smoothies - Ginger mango tango. My smoothie rules are simple: always include greens, protein, and a fat. These guidelines help to ensure that the smoothie is filling and satiating thanks to the fat and fiber and not completely full of fruit. Be sure to head to crunchyradish.com for over 60 recipes from this year and past #crunchyradishcleanup plans. Also catch my highlight “clean up 2019” for a full “tour”. Mango tango smoothie
serves 2
1 cup frozen mango
1 frozen banana
1 cup baby spinach or baby kale (or more if you wish)
1- inch knob of ginger, peeled and quartered
2 cups unsweetened nut milk
1 tablespoon peanut or almond butter
1 tablespoon chia seeds
1 tablespoon ground flax seeds
1 teaspoon cinnamon

Blend all the ingredients together in a high speed blender until smooth.

Happy New Year! Today i’m kicking off the annual #crunchyradishcleanup plan on crunchyradish.com! Every year I bring you the crunchy radish clean up to help get your January started on a healthy note. If you are new here, i always like to state that I don’t believe in detox’s or cleanses, but do appreciate a few days of strict, regimented eating of REAL WHOLE FOODS. The last two months of the year feature lots of opportunities to indulge and to overdo it. People are inundated by holiday parties, family celebrations, and any excuse for sweets and drinks. Come January 1st, most people crave a fresh start. Enter the crunchy radish clean up. This year’s clean up plan is 3 days, but to help keep your clean eating going. I’ve consolidated the past 3 years of plans on my site so you have access to over 60 nourishing and wholesome real food recipes like this red lentil soup with spinach and lemon. The next few days i will also be sharing some recipes on IG if you don’t want to go to my site. Have a happy and very healthy new year!

I for sure will not be making it to midnight tonight but I still like to get festive! Having a little NYE toast with @petrossiannyc caviars, homemade buckwheat blini’s, crème fraiche, salmon, and of course, champagne. Have a wonderful celebration! Recipe for blini’s below.
Buckwheat Blini
Makes about 25

3/4 cup buckwheat flour
1/4 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon sea salt
1 large egg
1 cup whole milk (or almond milk)

Butter or coconut oil for griddle or cast iron pan.
Warm you cast iron pan or griddle over medium heat.
Whisk the flours, baking powder, and salt together in a medium bowl.
In another bowl beat the eggs and milk. Stir flour mixture into milk mixture. Combine until smooth.

Brush your griddle with oil or butter and drop sliver dollar sized amounts of batter onto the pan. Cook until small bubbles appear on the surface, about 3 minutes. Flip and cook until other side is browned. Add butter to griddle between blini patches. Top blini’s with crème friache, salmon, and @petrossiannyc caviar. #petrossian

I just can’t quit you bake. Snowy morning pumpkin oatmeal bake topped with pumpkin seeds, yogurt, cinnamon, and unseasonal blueberries. Jack is a fan too. Bake recipe via 👑 @pamelasalzman. See this very simple and delicious recipe happen in my “baked oatmeal” highlight. Have a cozy Sunday.

Happy Saturday from the cheese board of my dreams! A little inspiration for your NYE festivities. I plan on ringing in 2019 in my sleep but I always like to hear about celebratory eats. What’s on your NYE menus?

In search of a festive and jazzy salad for NYE? How about an Italian Chop!? Loaded with all my favorite things - Castelvetrano olives, poppers, pepperoncini, and avocado all tossed with a peppy vinaigrette.
Italian Chop
serves 2 to 3

1 cup chickpeas, cooked
1 tablespoon avocado or olive oil
1 1/2 tablespoons za'atar
2 cups hearts of romaine, chopped
1 small head of radicchio, leaves separated and chopped
1/4 cup pepperoncini, peppadews, or roasted red bell peppers, chopped
1/4 of a small red onion, chopped or thinly sliced
1/4 cup pitted castelvetrano olives, sliced or left whole
1/4 cup honey roasted peanuts, optional
2 tablespoons grated Parmesan
Dressing
1 clove of garlic, minced
2 teaspoons dried oregano
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil
Sea salt and black pepper

To make the crispy chickpeas, preheat oven to 425 degrees F. Line a sheet tray with parchment paper. Place cooked chickpeas on sheet try and toss with 1 tablespoon oil and za'atar. Coat chickpeas with spice and oil and roast until crispy, about 25 to 30 minutes. Check and toss every 10 minutes.
While the chickpeas cook, make the salad dressing. In a large bowl whisk together the garlic, oregano, red wine vinegar, olive oil, and a pinch of salt and pepper. Dip a lettuce leaf in the dressing to taste. Adjust, if needed. Add the romaine, radicchio, peppers, red onion, and olives to the dressing. Toss to combine. Finish with crispy chickpeas, peanuts, and grated parm. Enjoy!!!!

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All rights reserved. © 2018 Crunchy Radish. The information presented here on Crunchy Radish is not intended to diagnose or treat a disease or medical condition. Please be mindful and take a personalized approach.

Miranda Hammer MS RD

Catch this delicious flatbread w/ turmeric yogurt made w/ @siggisdairy, cumin roasted carrots, arugula, & pickled o… https://t.co/diBAqzyHqU
about 8 hours ago