Showing category "The Art of Healthy Eating" (Show all posts)

Rainbow Veggie Sushi

Posted by rosanne walsh on Tuesday, June 16, 2015, In : The Art of Healthy Eating 
Rainbow veggie sushi class with the kids today - made from red cabbage, pepper, cucumber avocado, carrot, and nori seaweed. Did you know nori is almost 50% protein and considered to be a great source of immune boosting vitamin C? A tasty multivitamin your kids will LOVE. Cancer prevention never tasted this good. And kids never ate nutrient dense raw vegetables this FAST!


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Veggie Bug Snacks

Posted by rosanne walsh on Thursday, May 28, 2015, In : The Art of Healthy Eating 

Children from the Kennedy Center enjoying cucumbers, peas, peppers, carrots and tomatoes which they artfully arranged into "veggie bugs". 
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Amazing Vegan Chocolate Cake

Posted by rosanne walsh on Friday, May 1, 2015, In : The Art of Healthy Eating 
No eggs or dairy? no problem. Whether you are catering to food allergies the kids might have, health conscious relatives or trying to make something to please the plant based eaters at your next party - this recipe from Lauren Kelly Nutrition will be sure to please everyone. The banana makes it ultra moist, and the coconut oil based frosting puts butter cream to shame. 

http://www.yummly.com/recipe/external/Triple-Chocolate-Cake-1069285






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Glorious Green juice

Posted by rosanne walsh on Wednesday, March 25, 2015, In : The Art of Healthy Eating 
Getting a child to eat their greens is not always easy - but that doesn't mean we should give up. There is powerful value in introducing foods to children at school, where they are among their peers and in an environment where they are a captive audience for learning. Greens are a powerful source of alkalizing, energizing nutrients that keep our bodies disease free and strong. Last week our young friends at the Haggerty School were very much onboard with our festive St. Paddy's day juicing cl...
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Fruit Powder Fun

Posted by rosanne walsh on Wednesday, January 21, 2015, In : The Art of Healthy Eating 

Did you know that freeze dried fruit powders contain nutritious amounts of cancer fighting phytochemical as well as lots of fiber? According to the American Institute for Cancer Research... "Although freeze-dried fruits are small and light-weight, studies show that the antioxidant phytochemicals found in the fruits' fresh state are retained at levels almost as high after freeze-drying. Studies also show that the phytochemicals in freeze-dried fruits can reach our bloodstream....


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Cancer Fighting, Immune Boosting Quinoa Veggie Minestrone

Posted by rosanne walsh on Monday, November 10, 2014, In : The Art of Healthy Eating 

There is nothing quite like a hot bowl of veggie packed soup on a cold day. Pack in any and every color of the rainbow you have in your fridge - this is a hearty soup that will accommodate a variety of flavors.  Also, a meal that freezes well - make a batch on the weekend and divvy up into portioned containers and save time during the week while still managing to eat healthy and keep your immune system strong…and your body warm. No canned soup or packaged meal could ever take the place of t...
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Fruit Turkeys - Healthy Edible Holiday Art for Thanksgiving

Posted by rosanne walsh on Thursday, November 6, 2014, In : The Art of Healthy Eating 

I had the pleasure of joining my daughter Marlo's class this morning to offer a healthy "Art of Healthy Eating" class where we made fruit turkeys to celebrate the upcoming Thanksgiving holiday. We talked for a few minutes about the importance of eating the rainbow everyday to be healthy and strong and also how each different color fruit and vegetable represents different vitamins and nutrients that are so good for our growing bodies. Art-meets-health-meets-snack time. The kids had a blast - a...
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Spinach Basil Pumpkin Seed Pesto

Posted by rosanne walsh on Tuesday, October 21, 2014, In : The Art of Healthy Eating 

Preparing foods for children that have food allergies to dairy and nuts can sometimes seem limiting, where the usual go to recipes are tough to replicate without the two. And making a pesto without nuts or cheese sounded almost impossible - but as Uncle Enzo always says - "Necessity is the Mother Nature of Invention.." so...a little experimentation led me to substitute the traditional pine nut for pumpkin seeds. When blended with a combination of fresh sweet baby spinach leaves, basil, garlic...
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Nutrient Dense Gluten Free Rainbow Brownies

Posted by rosanne walsh on Monday, October 20, 2014, In : The Art of Healthy Eating 


We all know that eating the rainbow is an important strategy for ingesting the full variety of natural vitamins and minerals that are essential to a balanced diet and keeping immune health at optimal level.

Did you know…that sweet potatoes come in a variety of colors ranging form white to yellow to orange and even purple? I was pleasantly surprised to see the purple variety in my local Dogma Box from Boston Organics this week! The intensity of the sweet potato's yellow or orange flesh col...


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Healthy Edible Halloween Art

Posted by rosanne walsh on Tuesday, October 14, 2014, In : The Art of Healthy Eating 

Make this festive  gluten free dairy free vegan healthy festive fun apple snack for or with your picky eater who might have allergies - have your little one spread seed butter over apple slices and decorate with dried cranberries cherries or raisins for face, celery stem. Fun, cute, quick, healthy, simple.

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Liquid Chocolate Art

Posted by rosanne walsh on Thursday, August 21, 2014, In : The Art of Healthy Eating 
You may have heard by now that chocolate is actually good for you - that is, the variety that is raw (less processed since heat has not been applied which otherwise degrades much of the health benefits) and dark (70% or higher in cacao) it ranks high in anti oxidants as well as contains omega 6 fatty acids and even vitamin C. Following is a great recipe for a raw chocolate sauce that can be served alongside any fruit or dessert to jazz it up and even add some extra nutrients. Try filling up c...
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Black Bean Brownies - New Addiction

Posted by rosanne walsh on Monday, March 24, 2014, In : The Art of Healthy Eating 
Desserts don't have to come from a box, and they certainly don't have to be made with ingredients that make us feel guilty for eating them. Next time you are craving something sweet to serve after dinner - skip the recipes made with cancer causing GMOs, blood sugar spiking white flour and artery clogging butter - and opt for this nutrient dense recipe chock full of vegan plant power...try these delicious black bean brownies from chocolate covered Katie.

 


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St. Patty's Day Fruit n Veg Kabobs

Posted by rosanne walsh on Thursday, March 13, 2014, In : The Art of Healthy Eating 

Looking for a fun way to celebrate St. Patty's day with the family? Try make-your-own green themed fruit and veggie kabobs - keep those little hands occupied and up the fruit and veggie intake by offering skewers with an assortment of green grapes, cut up apples, pears, kiwi, sliced cucumber, broccoli, celery..anything green goes. It is really amazing how much tastier the produce gets to the kids once its on a stick. We offered these in school today and the kids asked for seconds and thirds, ...
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Chocolate Peanut Butter Fudge (Raw & Vegan)

Posted by rosanne walsh on Monday, March 10, 2014, In : The Art of Healthy Eating 


What do you get when you mix coconut oil with pureed dates, peanut butter and raw cocoa powder? An amazingly delicious, decadent, healthy, raw vegan gluten free guilt-free dessert!!! The reality is, many chocolate based treats are made with lots of processed fat and sugar, which add to your waistline and also mess with your blood sugar... not ideal…not to mention the fact that the baking chocolate typically used has been heated and all of its raw nutrient rich anti oxidant power has been st...
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Green & Grain Goddesses

Posted by rosanne walsh on Friday, February 28, 2014, In : The Art of Healthy Eating 




Granted avocado and spaghetti are not tough sells on my girls for dinner- but the idea has legs. Think puréed spinach and beans for the face instead if the guacamole, or pesto flavored hummus. Blueberry or blackberry eyes, tomato mouth, you get the drift. My daughter almost didn't eat it bc she said she "didn't want to mess her hair" lol but we promised to make another one this week.



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Quinoa and Swiss Chard with Lemon and Garlic

Posted by rosanne walsh on Wednesday, February 26, 2014, In : The Art of Healthy Eating 
Swiss chard, high in phytonutrients and vitamins K, A and C, is recognized as a healthy food not only for its high nutrient density but also its blood sugar regulating properties. Pair with quinoa, a protein packed grain-like seed, as well as anti-oxidant rich lemon and garlic and this combination  takes on a very meal like feel.   



Ingredients:

1 Bunch Swiss Chard
2 Tablespoons Olive Oil
2 Cloves of Garlic - chopped
1/2 of lemon 
Salt and Pepper to taste


To Prepare:

Wash quinoa and cook as instructe...

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Edible Fruit-Art Paint Project

Posted by rosanne walsh on Friday, February 14, 2014, In : The Art of Healthy Eating 
Every parent knows that feeding their children more fruits and vegetables are an important part of a healthy diet - one that strengthens their immune system and also helps fuel their developing body and minds with mother nature's essential nutrients that simply can not be found in a package. The challenge is always in the execution. Try this easy "art project" at home and watch them gobble up those very same foods that they would normally turn away- its all in the packaging!! Just puree bags ...

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Every Beet of my Heart!!!

Posted by rosanne walsh on Thursday, January 30, 2014, In : The Art of Healthy Eating 
Charlestown's Whole Foods Health Eating Coordinator Hannah Grenier joined our Art of Healthy Eating series at Good Shepherd School this week to teach the kids how to make vibrant colorful heart and star stamps out of yellow and red beets. The children learned about the special nutritional qualities of this root vegetable, which happens to gets rich pigment from an antioxidant known as betacyanin, a powerful agent which has been linked to suppress the development of some cancers. Great way to ...
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Broccoli with Walnuts and Cranberries

Posted by rosanne walsh on Friday, January 10, 2014, In : The Art of Healthy Eating 


High in Vitamins K, C, and A, broccoli is a member of the cancer-fighting cruciferous classification of vegetables. Served steamed, it has special cholesterol reducing abilities due to the reaction the fibers have when they combine with bile in our digestive tracts. (Read here for more info on health properties of this delicious and nutritious vegetable.) Try this yummy salad with a little sweet and crunch as a new side dish  - its easy and makes getting that extra serving of green a lot more...
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Quinoa Butternut Squash Salad

Posted by rosanne walsh on Monday, January 6, 2014, In : The Art of Healthy Eating 


A colorful, healthy and satisfying winter salad that features butternut squash, a high fiber vegetable full of cancer fighting carotenoids as well as beets which are known for their blood purifying properties. The quinoa makes it high in protein so this meal will give you lots of staying power and stable energy- oh  and also happens to be vegan and gluten free in case that matters to you :) Perfect for lunch or a light dinner. 

Quinoa Butternut Squash Salad
2 Cups Cooked Rainbow Quinoa
1 Roasted...

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Broccoli Christmas Wreaths

Posted by rosanne walsh on Wednesday, December 18, 2013, In : The Art of Healthy Eating 
 
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DIY Oven Baked Chips

Posted by rosanne walsh on Monday, November 4, 2013, In : The Art of Healthy Eating 
Everyone loves a good crunchy chip every now and again - so great along side a sandwich at lunch or as a stand alone snack while watching a movie. But what we keep hearing about in the media is that most commercial chips are made from genetically engineered ingredients, and also cooked with trans fats. Neither of which are good for your health - trans fats are artery clogging and can lead to heart disease over time and GMO foods are considered carcinogenic to the body. Mercola.com goes as far...
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Kale, Cauliflower and Quinoa

Posted by rosanne walsh on Friday, November 1, 2013, In : The Art of Healthy Eating 
We have heard countless times that there are many benefits to a vegetarian or dare I say vegan diet. Lose weight, gain health, feel great etc - who WOULDN'T want that for themselves and for their family? What makes most people cringe at the thought of going meat and dairy free is the thought of what do I eat on such a restrictive diet? Can I live on tofu alone?
Now that I am on day 6 of my personal vegan experiment or almost 30% into my 21 day vegan challenge (the big 4-0 is around the corner...
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Raw Apple Sauce

Posted by rosanne walsh on Sunday, October 6, 2013, In : The Art of Healthy Eating 
There is a reason why the Vitamix costs 3-4x the average blender on the market- it is 5x stronger! It has such a strong horsepower motor, you can blend and grind down whole fruits and veggies into liquid form. Not only is this convenient but healthier- take this raw apple sauce recipe- (it's so simple I almost hesitate to really call it that) but you can drop in the whole apple, seeds skin and all (make sure it's organic - apple orchards are notorious for using lots of pesticides) and just tu...
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Kale Avocado Salad

Posted by rosanne walsh on Tuesday, October 1, 2013, In : The Art of Healthy Eating 
Kale is truly a superfood - it helps fight cancer, cardiovascular disease, obesity, ulcers, macular degeneration, and diabetes. If you are interested in regulating your blood sugar and thereby controlling cravings, this is your veggie. Kale is a high fibrous green that has lots of alkaline body balancing powers, which will keep your immune system strong and resilient and keep your blood sugar in check. We have every reason to want to make this delicious hearty green part of our daily diet. Th...
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Chocolate Cherry Sorbet

Posted by rosanne walsh on Saturday, September 28, 2013, In : The Art of Healthy Eating 
The vitamix is such a versatile tool in the kitchen it even makes healthy versions of sorbet, ice cream and frozen desserts simple to prepare. My kids love when I whip up frozen banana with any number of frozen fruits- especially cherries but also have tried blueberries raspberries and strawberries and the results are always sure to please. You can enjoy this as a guiltless dairy and sugar free treat that is filled with antioxidants and fiber- I don't mind if my kids eat seconds of this knowi...

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Roasted Squash Apple Soup

Posted by rosanne walsh on Wednesday, September 25, 2013, In : The Art of Healthy Eating 
With the weather changing and it getting cooler out wanted to try a new soup today to take advantage of all the fresh seasonal squash available. Learning about how soups have a warming effect on the body and also that consumption of sweet vegetables (carrots, squashes, pumpkins) helps to minimize sugar cravings through the day, because of their natural sweetness and ability to keep blood sugar stable- especially when consumed early for lunch.  How does this soup keep me healthy you might ask?...

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Strawberries - Simple, Sweet and Smart Snack!

Posted by rosanne spinali walsh on Monday, January 28, 2013, In : The Art of Healthy Eating 
In Roman times, the strawberry was a symbol for Venus, the Goddess of Love, because of its heart shape and red color. But it makes for more than just a pretty plate - according to an article written last year in the Wall Street Journal, "Strawberries have the potential to prevent esophageal cancer...researchers, led by Ohio State University, were able to show that freeze-dried strawberries slowed the growth of dysplastic, or precancerous, lesions in about 30 people who consumed the fruit for ...
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An Apple a Day Keeps Cancer Away

Posted by Rosanne Spinali Walsh on Monday, January 14, 2013, In : The Art of Healthy Eating 
American Institute for Cancer Research recommends apples as an important component in a diet to lower cancer risk. Why? The antioxidant power in apples ranks among the highest in all fruits. These and other phytochemicals in plant foods can act to:

1. Protect cells from cancer-inducing oxidative damage
2. Prevent the start of cancer growth
3. Stop continued tumor growth
4. Promote cancer cell death

According to laboratory studies done by AICR grantee Dr. Rui Hai Liu, M.D., Ph.D., apples, with thei...
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Coconut Dream

Posted by rosanne walsh on Tuesday, December 11, 2012, In : The Art of Healthy Eating 

Whether you’re eating the meat, drinking the juice, or consuming it as oil, coconuts are a delicious and nutritious source of fiber, vitamins, minerals, and amino acids. It has tons of calcium, potassium, and magnesium, as well as plenty of electrolytes. According to health website livestrong.com, in addition to stimulating metabolism, coconut milk helps balance blood sugar levels by preventing insulin spikes. Some of the fatty acids in coconut milk, such as lauric, capric and caprylic acid...
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Canes with out the Candy (or Dyes)

Posted by rosanne walsh on Tuesday, December 4, 2012, In : The Art of Healthy Eating 
I


Trying to get your kids to eat healthier but frustrated by all the commercial candy around during the holidays? Show your children that health starts at home and easy festive treats are just seconds away with these candy free canes - slice and alternate strawberries and bananas and shape into canes - a delicous and chemical free treat! (Did you know the red part of most commerically made candy canes are made using food dyes which are linked to childhood allergies, behavioural problems as wel...
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Chocolate Avocado Mousse

Posted by rosanne spinali walsh on Monday, November 12, 2012, In : The Art of Healthy Eating 

Hard to believe something so delicous and decadent  could be raw, vegan, gluten free, and so good for you. I definitely did not mind giving my girls this for dessert tonight. Avocados are high in oleic acid, (known to protect against breast cancer) folate (which helps prevent heart disease) as well as vitamin E- great for overall health. Dark chocolate and vanilla are both rich in anti oxidants, which helpt to defend against cancer. For a variation, layer with fresh berries and slivered almon...
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Tomato Chick Pea Bisque

Posted by rosanne spinali walsh on Wednesday, November 7, 2012, In : The Art of Healthy Eating 

The American Cancer Society recommends legumes such as chick peas as a key food group for preventing disease and optimizing health - high in folate, fiber and protein, they are a nutritional staple in kitchens for many cultures around the world. According to the American Institute of Cancer Research, 3 compounds in chick peas (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.  Dietary Guidelines developed by the U.S....
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Krazy about Kale

Posted by rosanne spinali walsh on Friday, October 26, 2012, In : The Art of Healthy Eating 
What’s green, curly, has cholesterol-lowering and detox benefits, and is known to fight at least five different types of cancer? KALE! True, all things Kale are a national trend right now - kale is popping up everywhere in the grocery store (in the freezer, snack aisles, beverage cases) when it was once relegated to the corner of the produce aisle or reserved just as a decoration on appetizer platters - who really thought to buy it much less eat it? Admittedly I am an addict and have fallen...
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Pesto: An Easy, Delicious, Versatile & Healthy Powerhouse

Posted by rosanne spinali walsh on Wednesday, October 24, 2012, In : The Art of Healthy Eating 

Top 5 Reasons to Eat Pesto 
  1. It's Easy and Fun: No Cooking needed - just turn on your blender – you can even let your kids press the buttons!  
  2. Versatility: Add pesto to soups, use as a sandwich spread, mix with pasta or rice, add to dips, or top fish 
  3. Its Healthy:  Incorporates anti-oxidants from a variety of sources
  4. You Can Get Creative: Tired of same old? Switch out the type of green , nut and cheese and the possibilities are endless
  5. Raw Appeal: great way to sneak in raw veggies and nuts – w...

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The Art & Heart of Chokes

Posted by rosanne spinali walsh on Thursday, October 11, 2012, In : The Art of Healthy Eating 


Beautiful to the eye and pleasing to the palate, artichokes are packed with cancer-fighting antioxidants, ranking number 7 on the USDA's list of top 20 antioxidant-rich foods. The heart has delicious flavor and lost of fiber, but don't forget the tasty leaves for an added vitamin boost. Read more about the amazing health benefits of the artichoke by clicking here

Make them Italian style by toasting breadcrumbs with garlic, olive oil, parmigiano-reggiano cheese, anchovies and stuffing them in...
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Ghost Toast- Easy Healthy Halloween Snack

Posted by rosanne walsh on Wednesday, October 3, 2012, In : The Art of Healthy Eating 

Spread cream cheese in the shape of a ghost onto whole grain toast for a healthy Halloween snack. Opt for organic cream cheese (or any dairy) when ever possible - studies from Harvard researchers show pasteurized milk product from factory farms is linked to causing hormone-dependent cancers. Concentrated animal feeding operations (CAFO) model of raising cows on factory farms churns out milk with high levels of estrone sulfate, an estrogen compound linked to testicular, prostate, and breast ca...
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Eat Like an Italian and Live Longer

Posted by rosanne spinali walsh on Tuesday, October 2, 2012, In : The Art of Healthy Eating 
Residents of Campodimele, a medieval village in Southern Italy, are famous for  their health and longevity. Campodimele – whose name comes from the Latin campus mellis, or ‘field of honey’ – is known to breed nonogenarians and centenarians. Their "secret"? Eating a varied diet full of organic local produce, remaining physically active through their lifetime, and living life free of stress (no rushing around here - just a daily routine of lingering over a nice healthy meal with family)...

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Roast a Rainbow

Posted by rosanne spinali walsh on Tuesday, September 25, 2012, In : The Art of Healthy Eating 
Turn a basic tray of roasted vegetables into a rainbow and watch as your kids' eyes brighten with delight and eat their veggies with excitement. Slice green peppers, beets, sweet potatoes, onion and delicata squash- toss with olive oil and sea salt and roast at 375 until golden and tender. Click here to see the nutrition rainbow and check out the association between various colors in the rainbow and their respective health benefits.



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Quick and Easy Healthy Ghosts

Posted by rosanne walsh on Monday, September 24, 2012, In : The Art of Healthy Eating 
Short on time, but interested in making healthy festive snacks for the kids? Cut a banana in half, dot with raisins and serve on a bed of nuts for an all natural, wholesome, balanced snack. Before long they will forget about the high fructose filled junk foods that are overly promoted at this time of year. Check out all the health benefits of eating bananas on the World's Healthiest Foods website - a great resource for healthy eating!



 

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Fresh & Festive Pumpkin "Jack-o-lanterns"

Posted by rosanne spinali walsh on Sunday, September 23, 2012, In : The Art of Healthy Eating 
When eating with the seasons, we not only enjoy foods that are at their nutritional peak, but also less expensive, better for the environment, and taste great. Fall always conjures up images of delicious squashes and gourds - so easy and fun to prepare for the kids. Pumpkin, a type of winter squash, is particularly high in vitamins, minerals, and cancer fighting carotenoids. On your next trip to the grocery store - forget the canned variety of pumpkin. Harvard research studies have been condu...
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Peanut Butter & Chocolate Brown Rice Crispy Treats

Posted by rosanne spinali walsh on Tuesday, September 18, 2012, In : The Art of Healthy Eating 
Growing up, Rice Krispie Treats were always the go-to quick, easy, no bake, kiddo crowd pleasing dessert to make at home. We have come a long way since then and learned much about the difference between good grains (those that are organic and high in fiber) and bad (processed white GMO based) and their impact on our health. I am sure Kellog's meant well when they promoted the recipe that would make their name sake cereal so popular - meanwhile they are rolling in profits from selling nutritio...
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Flower Power

Posted by rosanne spinali walsh on Tuesday, September 18, 2012, In : The Art of Healthy Eating 
Preparing whole, nutritious foods for our families can be one of the biggest pleasures in life, providing we have the right attitude and approach. When we take the time to get creative, it is an opportunity to encourage our tots to eat healthy and realize that eating veggies and fruits can be fun and delicious. Also a perfect opportunity to explain the powerful healing properties of a plant based diet! 

For breakfast - slice a red pepper (rich in anti-oxidants, lycopene, and cartenoids), drop ...
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Fun with Fruit Flowers

Posted by rosanne spinali walsh on Monday, September 17, 2012, In : The Art of Healthy Eating 
Anti-cancer benefits of Raspberries and Grapes have long been attributed to their antioxidant and anti-inflammatory phytonutrients. Make them into fruit flowers and your little ones will gobble them up!


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About


Rosanne Spinali Walsh Born and raised in the Boston area, I am a 1st generation Italian American, mother of two young daughters. After losing my husband and father to cancer, I decided to leave my corporate marketing career to launch a non-profit focused on promoting healthy living and disease prevention through nutrition. I am an AADP certified Holistic Health Coach and also offer programs geared towards weight loss for women.