Pineapple Salsa and Trisha's Healthy Table in Garnet and Black Magazine

I was badly cross-eyed as a kid.  I'd look up at you smiling with my left eye looking straight at you and my right eye -- well, it'd be completely turned in. Kind of like it is in this article of Garnet and Black magazine that just featured our healthy meals to-go service, Trisha's Healthy Table (only slightly).

The article was incorrect a few times (there is fiber in salad and Trisha's Healthy Table started in October, 2016, not January, 2017). Plus they didn't mention our chef's name (my husband)... it's Erik Hoffman!

We're happy to be featured in Garnet and Black, slight crossed-eye and all :)  

So what does my crossed-eye have to do with pineapple salsa anyway?

Well, we gave Erik's pineapple salsa recipe for the printed Spring, 2017 issue of Garnet and Black Magazine which I wanted to share with you today (see below).

Here's a photo of me as a little one too :)  It's probably the harshest cross-eye photo I have, but it's the only one I have of me "like this" in South Carolina.  But, it's me :)

Pineapple Salsa

From Chef Erik Hoffman and Trisha’s Healthy Table

Ingredients:

• 1 whole pineapple (or 1 20 oz can of pineapple rings without added sugar)
• 1 small red onion
• 1 red bell pepper
• 5 scallions
• 2 limes
• 1 tsp Sriracha chili sauce
• 1 Tbl kosher salt

Instructions:

Carefully cut the skin off of the pineapple and remove the core (if using canned pineapple, drain well).  Dice the pineapple into ¼ inch square pieces as best you can. Place in a large mixing bowl.  Next finely dice the red onion and red bell pepper (a little smaller than the pineapple dice) and add to the bowl.  Remove the root end of the scallions and slice them into ⅛ inch rounds using the white and green parts.  Add scallions to the mixing bowl. Juice both of the limes and add the juice to the bowl and stir well.  Then add the sriracha and salt, mix a couple more times.  Let sit covered for at least 5 minutes in the fridge.  When ready to use remove from fridge and stir a few more times before using.  

Add an optional diced jalapeno to the relish for added heat or honey or agave (to taste) to sweeten it up.  

How to use:

It’s a great topping for many asian dishes, soups, as a dip or on top of tacos.  It’s great with rice and beans too.  Try it on whatever you want and get creative.  It lasts about three days in the fridge.  The fresher it is, the better it tastes!

---

Take Control Now

What would you do with pineapple salsa or eat it with?  

---

I'd love to hear from you.  Click 'comment' below to share your thoughts.

How to Peel and Cut a Mango

Do you never buy mangoes because you don't know how to peel them?  Or, do you buy them and then they go bad because you don't know an easy way to eat them?

Mangoes are very sweet so they're great to always have in the kitchen when you're craving treats.  Unless, you don't know how to peel them.

Today, I show you how to easily peel and cut a mango is this two minute and thirty second video. 

It's easy!  Here's the peeler we use in the video too.  It's Chef Erik's, from Trisha's Healthy Table, favorite peeler ($10 for 3 of them). Now I'd love to hear from you....

Take Control Now Question

Do you have a different way to peel mangoes that works even better?  We'd love to hear!  Or, what holds you back from buying or eating mangoes?

Click 'comment' below to answer.

Five ways to use cashew sour cream and how to make it

I have a student who wants to buy a $400 blender just so she can make cashew sour cream.  It's that life-changing to her and maybe it will be for you too!

If you haven't tried cashew sour cream yet, it's a delicious alternative to regular or even low-fat sour cream.  I think it tastes better too.

Cashew sour cream also has more fiber (regular sour cream has none) and has zero cholesterol (which regular sour cream has).

We serve cashew sour cream with our Trisha's Healthy Table meals almost weekly.  That's how much we love it.  The texture, taste and especially the appearance, makes it a favorite condiment for our members and customers.

Because we love it so much, today I share a great recipe for cashew sour cream and five ways to use it.

Cashew Sour Cream Recipe

(Thank you Angela Liddon for introducing us to this recipe and the many things we now love to cook because of you).

Ingredients:

• 1 1/2 cups (225 g) raw cashews, soaked
• 3/4 cup water
• 2 tablespoons fresh lemon juice
• 2 teaspoons apple cider vinegar
• 1/2 teaspoon salt

Directions:

1. Soak cashews:

Soaking option one (if you're in a pinch): Place cashews in a microwave safe bowl with enough water to completely cover the cashews.  Microwave for two minutes.

Soaking option two: place cashews in a bowl and cover completely with water.  Let sit with a lid or plate on top for 8 hours.  You can do this overnight.

Soaking option three:  boil enough water to completely cover the cashews and pour the boiling water on-top of them. Soak for about an hour.

2.  Rinse and drain the cashews (you don't want the soaking liquid in your cashew sour cream).

3.  Place the drained cashews in a high-speed blender (you can use a regular blender but the final texture won't be as smooth.  It'll be slightly grainy but still good).

4. Add the water, lemon, vinegar, and salt to the blender with the cashews. Blend on high until really smooth. You may need to blend for about three minutes straight.  Stop half-way and scrape the sides of blender if need be.  

5.  Place in a small bowl with a lid and put in the fridge until chilled.  It'll thicken slightly as it cools.  Then use it in one of these five ways.  If you have a different idea, let us know in the comments section below how you'd use cashew sour cream.

Five Ways to Use Cashew Sour Cream

1.  On a baked potato.

Cashew sour cream is awesome on a baked potato with just chives, or with salsa and black beans or, with chili.  We serve a Loaded Baked Potato with chili, scallions and cashew sour cream as one of our rotating menu items at Trisha's Healthy Table and, it's a hit!

2.  On anything Mexican.  

Whether it's rice and beans, sweet potato enchiladas with mole sauce (another Trisha's Healthy Table meal), or lentil-walnut taco meat, cashew sour cream is awesome with most things Mexican.

3.  As a base for other dips and dressings.

Erik (my husband and Trisha's Healthy Table chef) uses cashew sour cream as a base for making his cashew Caesar dressing and raita sauce for Indian food.  Experiment and turn cashew sour cream into a healthier ranch dressing, 1000 island dressing or veggie dip.

4.  For breakfast on a toasted bagel with cucumber, red onion and tomato.

I don't why but I feel hip and trendy when I get to eat this dish for breakfast.  I think it's because in some weird way, it reminds me of people eating a salmon lox bagel.  It's really good!

5.  As a dip for fries.

Making oil-free potato fries is one of our go-to snacks and sometimes even meals during the week.  And you know what's awesome to dip fries into!? You guessed it, cashew sour cream! Sweet potato fries are great with cashew sour cream too.

If you're ever in need of cashew sour cream and aren't up for making it, Trisha's Healthy Table is happy to make it for you (if you can pick it up in Columbia, SC that is).  

Take Control Now Question

What's your favorite way to eat cashew sour cream?  Have another way we didn't list? Let me know by clicking 'comment' below.

Swann

Seven months ago, I shared the story of an amazing friend of mine, Swann Adams.  

She'd been diagnosed with type II diabetes at the age of 44.  She's the Assistant Director of the Cancer Prevention and Control Program and a Professor and respected scientist at the University of South Carolina.

Seven months ago I shared her remarkable story of reversing her type II diabetes and losing 17 pounds within 7 weeks.  

Dr. Adams did this without eating less; without counting carbs, points or calories and without exercising more.

She lost weight, improved her health and self-confidence and increased her energy by eating... plant-based.  Which was remarkable because Swann was a meat and cheese lovin' Southern woman.  

But where is she now?  It's been seven months since Swann and I first had our first nutrition training teaching her how to change her diet in a way she could enjoy for months and hopefully years at a time.  

Did Dr. Swann quit her fall off the plant-based wagon and go back to cheesy, beefy lasagna?

The answer -- absolutely not.  Dr. Swann has continued to improve her health, keep her type II diabetes at bay (it's gone!) and has now lost over 30 pounds in 7 months after 20 years of failed Weight Watchers.

Swann is truly an amazing person.  In today's Take Control Tuesday episode, I interview Swann and ask her...

• What the hardest part about changing her diet was initially, and what's the hardest part now.
• How she handles dinner as the primary cook in her family now that she eats plant-based and her family doesn't and..
• how she makes cooking plant-based quicker in the kitchen. 

Dr. Swann also discusses how my nutrition training with her was paramount to her successful health improvement.  

Which leads me to an important announcement if you're interested in learning how I can teach you everything I taught Swann and more to help you make 2017 one of your healthiest...

I've officially opened my first online course "Trisha's Mandes Plant-Based Nutrition and Cooking eCourse for Weight-Loss and Improved Health."  This way I can help anyone, just like I did Swann, no matter where in the country they are, including you. 

Registration for the comprehensive online course has been extended by one week giving you an extra 7 days to decide if you're ready to learn how to eat healthy and love it to get strong and lean with me helping you every step of the way.  Registration now ends Thursday, January 26th, 2016.

Now that registration has extended by 7 days, the early bird price has too!  Save up $300 if you sign-up by Tuesday, January 17th here.

Back to Swann....

Once you watch today's episode with my most recent interview with Dr. Swann Adams, please comment.  Swann and I both want to hear from you...

                                                             Take Control Now Question

1.  What's one thing you can start implementing into your life based on what you learned in today's interview?

Can't wait to hear from you in the comments section.  Email me anytime with any questions at trisha@trishshealthytable.com

Love and Leafy Greens,

Trish

P.S. If you think Swann's inspirational story of reversing her diabetes and losing 30 pounds in 7 months with motivate or help a friend or family member, please share today's blog.  We hope it can help others and I'm sure they'd appreciate hearing this story.  

The 3 things you must do to improve fitness

If you dream of being healthy, strong and lean, exercise is an essential ingredient to making this dream a very possible reality.  But people HATE it.  Exercise can be painful.  It's challenging and our bodies are designed to avoid pain so it makes sense we don't want to do it.  

But let me ask you this...

would you rather be in pain from exercising and making yourself healthy and trim, or would you rather be in pain from not taking care of yourself and struggling with painful joints from excess weight or side effects from countless medications or surgeries?

Either way, pain is involved.  But you get to decide if you'd rather go through pain by making yourself healthy and strong or if you'd rather endure pain from declining health (thanks Dr. Pam Popper for that excellent reminder).

If you want to improve your health and well-being with exercise, today I share with you the three things you need to work on in order for fitness to improve over time.  Without working on these three things, don't expect improved results.

Whether it's working on one of these fitness elements or all three, here's what you have to work on to improve fitness over time.

1.  Increase the intensity of your workouts.

This means how hard you're working.  For example, if your gym routine includes 3 sets of 10 bicep curls with 8 pound weights and you've been doing this same set with the same amount of weight for 3 months, it's time to increase your intensity.  To do that, make it 10 pound weights, then 12 pound weight next month.  You're now challenging your biceps as they've gotten use to and can handle 8 pound weights.  

Another example: if you've walked the same flat route for the last 2 years with your girlfriend, to increase the intensity, you'd add stairs, hills or incorporate jogging into your routine.

2.  Increase the duration of your workouts.

Duration is how long you're working out for.  If you run for 30 minutes, 5 days a week, up the duration to 35 minutes the next two weeks and to 40 minutes after that.

3.  Increase the frequency of your workouts.

In other words, how often you workout every week.  If you only go to yoga twice a week, adding one gym day or a jogging day would be increasing the frequency.

It's hard work, but you can do it and it's definitely worth it.

Take Control Now   

What fitness element do you need to work on improving most?  The intensity, duration or frequency of your workouts?  What's holding you back from doing this?

Answer by clicking 'comment' below.