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MM_Recipe 06-09-2014

meatless monday: truffled zucchini noodles
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The ultimate way to lighten up any recipe calling for noodles? Make your own — using zucchini. First, a disclaimer: Zucchini noodles do not taste anything like starch-based noodles. However, they’re delicious, flavorful and perfectly light for these summer months when our bodies tend to crave water-dense, plant-based foods in lieu of heavier fare. The best way to prepare zucchini noodles is with a spiralizer (we like this one), but in a pinch, a standard vegetable peeler does the job, too. 

Truffled Zucchini Noodlesafterlight

Ingredients:

  • 2 large zucchini
  • 2 tbsp. olive oil
  • 1 tsp. truffle salt
  • 1/4 tsp. crushed red pepper

Directions:

  1. If using a spiralizer, process your zucchini into desired noodle size. If using a vegetable peeler, peel the zucchini length-wise into ribbons.
  2. Add olive oil to a pan over medium heat and saute zucchini for 2 to 3 minutes, until lightly cooked but still maintaining a slight crunch.
  3. If you’re looking for a no-cook option, simply toss the zucchini in the olive oil (you may need an additional tablespoon to fully coat).
  4. Season with truffle salt and crushed pepper, and enjoy!
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Bari Food Image-1

our favorite gluten-free swaps
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Going gluten free – it’s really having its moment now, isn’t it? We’re not quick to buy into the newest health fad – as you may have heard us say once or a million times, we keep our philosophy simple by eating real food – but there are certainly health benefits to eliminating gluten from your diet.

One of the best parts about going gluten free – whether temporarily or long-term – is that it automatically removes many processed foods from your diet. Of course there are ways around this – if you replace gluten-laden processed food with gluten-free processed foods, you’re still left with the common denominator of processed food. But the necessary habit of checking labels filters out many processed foods while often prompting people to ditch food that comes in packages entirely and simply eat real food.

And while we don’t advocate going gluten-free as some miraculous health hack, we recognize that we feel lighter, cleaner and a bit more energized when we consciously eliminate gluten. Whether you’re gluten-intolerant or simply looking to lighten up your eats for a week, here are a few of our favorite gluten-free swaps.

ditch: wheat bread
swap: millet bread

In the low-carb craze of the 90s, all breads were demonized. Then, it seems we all came around to the concept that carbs were not actually manifestations of Satan so long as they came in whole wheat form. Now, in the ‘Wheat Belly’/Paleo/Gwenyth-went-gluten-free-so-I-will-too era, even whole wheat breads are back on the blacklist. We’re not onboard with anything that resembles a health fad, but there are lots of sketchy ingredients that sneak their way into “whole wheat” bread – along with lots of preservatives that keep them “fresh” way longer than what nature intended. Even when we’re not steering clear of gluten, we opt for this millet bread for its simple ingredient list and the fact that we think it’s more delicious than most wheat breads. Plus, it’s sold frozen which means that if sold fresh it would have a short shelf life (which means that, ding ding ding, we’re looking at real food).

ditch: semolina or whole wheat pasta
swap: bean-based pasta

We get it – giving up pasta is no fun (and if you’re Italian, sacrilegious). But how about upgrading your pasta instead of nixing it all together? We’re in love with these bean-based pastas by Explore Asian. These pastas have two ingredients (!): the bean used and water. And they have over 20 times the protein of wheat pasta per serving. Our number one pick is the mung bean fettucini for its versatility, but second place goes to the black bean spaghetti. Want to whip up an easy protein-packed pasta dish? Try our recipe for Spicy Tahini Black Bean Pasta.

ditch: crackers and chips
swap: popcorn

Worry not – gluten-free eating is not a no-snack zone. While it’s best to opt for fresh fruit, vegetables and raw nuts for snacks, we know that veggies can’t always take the place of snack foods like chips and crackers. Note that while plain potato chips are often gluten free, most flavored chips are not. Our swap? Popcorn – and we’re not talking microwave popcorn. Making your own is too easy to opt for unnecessary preservatives. Simply heat 1 tablespoon of coconut oil in a pot (with a lid) over medium heat. When the oil is hot (you can test a few kernals – when they pop, the oil is ready), add three tablespoons of popcorn and cover with a tilted lid. When the popping slows, your snack is ready! Sprinkle with truffle salt, nutritional yeast or sea salt and honey (for a homemade kettle corn).

ditch: cooking spray
swap: healthy oils

Gluten in cooking spray? Sneaky, we know. Flour is added to many cooking sprays – especially those designated for baking – to prevent food from sticking. Instead of getting your daily dose of healthy fats from an aerosol can, opt for oil in its non-spray form. Our favorite picks for healthy oils are olive oil for dressings, sauces and low-heat cooking and coconut oil for high-heat cooking.

ditch: soy sauce
swap: braggs liquid aminos

Fresh fish, rice, seaweed and lots of gut-friendly ginger – sushi sounds like it’d be a gluten-free goldmine, but soy sauce contains wheat as a thickener. Instead, opt for Braggs Liquid Aminos. If you’re looking for a gluten-free and soy-free soy sauce alternative, seek out coconut aminos. Another sneaky sushi gluten source? California rolls made with imitation crab meat. Stick to fresh, un-fried fish, and you should be in the clear.

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MM_Recipe_04-27-2015

meatless monday: sesame lime black bean salad
the-body

The ultimate Monday conundrum: you want to eat something healthy + homemade for lunch, but you:
(a) are too busy playing weekend catch up to cook
(b) had too much fun this weekend + forgot to grocery shop
(c) just don’t want to cook, because Monday
(d) all of the above
 
The ultimate Monday solution: this no-cook bean salad recipe that comes together in five minutes and calls for ingredients you likely have in your fridge and pantry. Make it, learn it, memorize it for manic (but still meatless) Mondays to come.

sesame lime black bean saladFullSizeRender

Ingredients:

  • 2 cups cooked black beans
  • 1/2 small sweet onion, very thinly sliced
  • 2 red bell peppers, diced
  • 1 jalapeño pepper, seeds removed and minced (keep seeds for extra heat)
  • 1 clove garlic, minced
  • juice of 1 lime
  • 1 tbsp. sesame oil
  • 1 tsp. chili garlic paste (more or less to taste)
  • 1/2 tsp. cumin
  • 1/4 tsp. sea salt (more to taste)

Directions:

  1. Mix black beans, onion and peppers together.
  2. Whisk together garlic, lime juice, sesame oil, chili garlic paste, cumin and salt, and dress salad.
  3. Let chill for at least one hour in the refrigerator and serve chilled or at room temperature.
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Eat Real Food Collage

the real food diet
the-body

[diet] noun ˈdī-ət
1) habitual nourishment
2) a special course of food to which one restricts oneself, either to lose weight or for medical reasons

Let’s take a look at those two definitions of the word diet. Definition #1 addresses the everyday act of nourishing our bodies. Definition #2, the version of diet you’re likely more used to hearing and using, describes a state of restrictive eating intended to produce weight loss.

I don’t know about you, but habitual nourishment sounds a whole lot more fun than a special course of food to which one restricts oneself – especially with the knowledge that habitual nourishment can produce weight loss just as well, if not better, than a restrictive diet.

This is all to say that as we dig into the eating style we subscribe to – the real food diet – we’re 100 percent talking about ‘diet’ in the sense of habitual nourishment. And the best part about this diet that’s not really a diet? It’s a way of eating that’s simple, approachable, holistically good for your body and maintainable. Oh, and it elevates those incredible Bari results, too.

So what’s the deal with the real food diet?

the real food philosophy

We believe in eating food in its most natural, unprocessed state; we believe our bodies will thank us for this both in the immediate future and down the road. This commitment to eating ethically is an investment in our health. It’s not a diet in the most commonly accepted sense of the word because it’s rooted in more than the physical results of eating well; it’s rooted in a conviction that food – real food – prevents illness and treats our bodies the way they need to be treated to optimally function and flourish.

We eat real food because the alternative is eating fake food, and, well, you are what you eat. We’re real foodists.

the real food rules

Here are our guidelines, adapted from 100 Days of Real Food, of what fits the bill for real food, as well as what doesn’t.

what you can eat:
1. Whole foods that are more a product of nature than a product of industry
2. Seasonal fruits and vegetables – in abundance! (Shop for these at your local farmers’ market when possible.)
3. Organic dairy products like milk, unsweetened yogurt, eggs and cheese (so long as you don’t have a dairy intolerance)
4. 100% whole wheat and whole grains (find a local bakery for the freshest bread or find a store-bought bread with fewer than five ingredients and no sugar)
5. Seafood (wild caught is the optimal choice over farm-raised)
6. Only locally raised meats such as pork, beef and chicken (no more than once per day)
7. Beverages limited to water, organic milk, nut milks, fresh-pressed juices, coffee, tea, wine and beer (no more than 4 servings throughout the week)
8. Snacks like dried fruit, seeds, nuts and freshly popped popcorn
9. All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation

what you cannot eat:
1. No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat, not just “wheat”)
2. No refined sweeteners such as sugar, any form of corn syrup, agave nectar, cane juice, or the artificial stuff like Splenda.
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”

a sample day of real food eating

breakfast:
Oatmeal topped with fresh berries, chia seeds and almond butter
Two eggs scrambled or pan-fried with a slice of millet bread topped with ¼ avocado, mashed

morning snack:
Green juice or smoothie (suggested blend: spinach, kale, cucumber, apple, lemon, ginger)

lunch:
Salad with beans, lots of raw/grilled vegetables, hard-boiled egg, seeds or nuts and olive oil and balsamic

afternoon snack:
Hummus and carrot sticks and celery
An apple with 1 tbsp. almond butter

dinner:
Grilled salmon with sauted vegetables and a serving of whole grains
Sushi with brown rice and edamame

dessert:
Popcorn (air-popped) topped with sea salt and nutritional yeast
4-6 oz. glass of wine (we know which option you’re choosing…)

This post, initially published on April 18, 2014, was updated on April 17th, 2015.

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MM_Recipe_04-13-2015

meatless monday: vegan split pea soup
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vegan split pea soupIMG_3572

Ingredients:

  • 1 tbsp. coconut oil
  • 1 large Vidalia onion, diced
  • 4 large carrots, sliced
  • 3 ribs of celery, sliced
  • 3 cloves of garlic, sliced
  • 7 cups vegetable broth
  • 1 lb. split peas, rinsed and picked over
  • 1 tsp. dried basil
  • 1 tsp. cumin
  • 1/2 tsp. oregano
  • 1/2 tsp. salt (you may need to use slightly more or less depending on your vegetable broth)
  • 1/4 tsp. black pepper
  • roasted chickpeas for garnish (optional)

Directions:

  1. Heat coconut oil in a large pot over medium heat, and saute onion, carrots and celery for 5 to 7 minutes until lightly browned. Add garlic and saute for another minute.
  2. Add broth, split peas, basil, cumin and oregano, and bring to a boil. Reduce heat and simmer, covered, for one hour.
  3. Add salt and pepper and puree to desired consistency. Top with roasted chickpeas, if desired.
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MM_Recipe_04-06-2015

meatless monday: roasted vegetable horseradish salad
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Before we fully transition into overdosing on spring’s bounty of greens on greens on greens, here’s one more bowl of healthy comfort food to pay homage to the winter that just would not quit. This warm vegetable salad is very much inspired by a dish I fell in love with from True Food Kitchen in Newport Beach. Loaded with perfectly caramelized vegetables and dressed in a spicy horseradish dressing, this is the salad to eat when you’re not in the mood for salad. 

roasted vegetable horseradish saladIMG_3410

Ingredients:

  • 1 head of cauliflower, chopped into florets
  • 2 sweet potatoes, diced
  • 3 cups brussels sprouts, halved
  • 2 cloves garlic, minced
  • 1 shallot, minced
  • 1 scallion (white part only), finely sliced
  • 1/4 cup champagne vinegar
  • 2 tbsp. prepared horseradish
  • 1/4 tsp. crushed red pepper
  • 1 tsp. sea salt
  • 1/2 cup extra virgin olive oil
  • 2.5 cooked white beans
  • 1/2 cup pomegranate seeds
  • 1/4 cup dried mulberries

Directions:

  1. Pre-heat broiler. Toss cauliflower in a light coating of olive oil and salt, and roast under broiler until soften and lightly caramelized — about 10 minutes. Do the same for the sweet potatoes (which may take 15 minutes) and brussels sprouts.
  2. While vegetables are roasting, sauté garlic, shallots and scallions in a teaspoon of olive oil over medium heat for three minutes. Whisk in the champagne vinegar, horseradish, red pepper, salt and olive oil, and remove from heat.
  3. Once vegetables are finished roasting, mix with beans, pomegranate seeds and dried mulberries. Toss with dressing to coat evenly, and serve warm.

 

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MM_Recipe_02-09-2015

meatless monday: spicy miso soup with daikon noodles
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I know winter’s not done with us yet, but by some grace of the germ gods, I haven’t gotten sick this season. I’ve been around sick family, children, co-workers, clients, and somehow my immune system is standing strong and totally killing it. (Brb, have to go knock on some wood.) Anytime I’ve felt an inkling of anything sick-y, I’ve made this soup. It’s spicy, cleansing and so, so good. Also, it has noodles made of daikon radish, which when boiled in broth takes on an entirely different flavor. I’m not saying this soup is responsible for my superhero immunity, but I’m also not ruling it out.

spicy miso soup with daikon noodlesIMG_3100

serves 2

ingredients:

  • 4 cups water
  • 1/2 medium yellow onion, very thinly sliced
  • 1 jalapeño, very thinly sliced (keep seeds for extra spice)
  • 2-inch piece of ginger, finely minced
  • 1 clove of garlic, finely minced
  • 1 large daikon radish, peeled
  • 1 package of enoki mushrooms, ends removed
  • 1/4 cup miso
  • 2 cups of baby bok choy
  • 2 eggs (cooked either soft-boiled or over-easy)

directions:

  1. Add water, onion, jalapeño, ginger and garlic to medium soup pot, and bring to a boil. Reduce heat and simmer.
  2. Spiralize daikon using a spiralizer. (The one we use is the Paderno.) Add spiralized daikon and enoki mushrooms to broth, and simmer for 15 minutes.
  3. Remove 1/2 cup of broth and whisk in miso paste until dissolved. Return to pot, along with bok choy. Simmer for 3 minutes, or until bok choy is cooked through but still bright green.
  4. Divide into two portions, and top each bowl with an egg (soft-boiled or over-easy).
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MM_Recipe_01-26-2015

meatless monday: lentil meatballs
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Ready to grab your Meatless Monday by the (veggie) balls? Today’s recipe is a slightly modified take on the Meatball Shop’s incredible vegetarian lentil balls. The original recipe is pretty healthy as is, but with a few tweaks (less oil + no cheese), I feel good about making + devouring these as often as I do. I love them served over a bed of roasted broccoli and, if I’m feeling fancy, dipped in some good barbecue sauce.

lentil meatballsIMG_3062

slightly adapted from the meatball shop

ingredients:

  • 2 cups lentils
  • 2 tbsp. olive oil
  • 1 large onion, chopped
  • 2 large carrots, chopped
  • 2 celery stalks, chopped
  • 1 garlic clove, minced
  • 1 tbsp. chopped fresh thyme
  • 2 tsp. salt
  • 1/2 – 1 tsp. crushed red pepper (optional)
  • 3 tbsp. tomato paste
  • 8 oz. baby bella mushrooms, finely chopped
  • 3 large eggs
  • 1/3 cup nutritional yeast
  • 1/2 cup panko breadcrumbs
  • 1/2 cup chopped fresh parsley
  • 1/4 cup finely chopped walnuts

directions:

  1. Bring two quarts of water to a boil in a medium stockpot. Add lentils, and simmer for 20 to 25 minutes, until lentils are cooked through. Drain lentils, and set aside to cool.
  2. Add the olive oil to a large pan and sauté the onions, carrots, celery, garlic, thyme, salt and crushed pepper (if using) over medium heat for 7 to 10 minutes, until the vegetables are fork tender. Add the tomato paste and stir to coat all vegetables evenly; cook for another 3 minutes until the tomato paste smells fragrant. Add the mushrooms and cook, stirring frequently, for 15 more minutes, or until all the liquid is absorbed. Transfer the mixture to a large bowl and allow to cool to room temperature. When cool, add the lentils to the vegetable mixture.
  3. Add the eggs, nutritional yeast, panko, parsley and walnuts, and mix by hand to incorporate. Chill in the fridge for 30 minutes.
  4. Preheat oven to 400 degrees. Oil two baking sheets.
  5. Roll the mixture into golf ball-size meatballs, and make sure to pack the mixture firmly together. Arrange at least 1/2 inch apart from each other.
  6. Bake for 30 minutes until lightly browned and cooked through.

 

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MM_Recipe_01-12-2015

meatless monday: black bean soup with sweet potato croutons
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#failproofers (and hopefully non-failproofers, too!): we’re eating real food this week! If you haven’t jumped on the real food bandwagon yet, this is your chance. Take this week to fall in love with the simplicity and deliciousness of sticking to real food; the results will follow. Tired of healthy food that tastes healthy? This recipe is for you. It’s warm, comforting and filling enough to fuel your body without weighing you down. It’s delicious enough that you’ll eat through the leftovers without giving in to the ‘let’s just order Seamless’ temptation.

black bean soup with sweet potato croutonsIMG_2938

ingredients:

  • 1 lb. dried black beans
  • 2 tbsp. coconut oil
  • 2 medium yellow onions, diced
  • 4 carrots, peeled and chopped
  • 4 celery stalks, chopped
  • 4 cloves of garlic, roughly minced
  • 1 jalapeño, sliced (to decrease level of spice, remove seeds)
  • 1 tbsp. cumin
  • 2 tsp. coriander
  • 2 tsp. oregano
  • 1/4 tsp. cayenne pepper (double this for extra heat!)
  • 8 cups of vegetable broth
  • 2 large sweet potatoes, peeled and chopped
  • 2 tbsp. coconut oil
  • 1 lime, juiced
  • sea salt, to taste

directions:

  1. Soak dried beans in water overnight, or for at least 6 hours. Once soaked, rinse under cold water for a minute.
  2. Heat coconut oil in a large pot over medium heat. Saute onions, carrots and celery for 5 to 7 minutes. Add garlic, jalapeno and spices, and saute for another minute.
  3. Add beans and vegetable broth to the pot, and bring to a boil. Reduce heat, and simmer, covered, for one hour.
  4. While the soup is cooking, pre-heat oven to 450ºF. Toss sweet potatoes with coconut oil and sea salt (to taste), arrange on a baking sheet and roast for 20 minutes, tossing halfway.
  5. Once soup is cooked through (black beans should be fork tender), puree with an immersion blender. Season with salt to taste (add 1/4 teaspoon at a time; amount needed will depend on the level of salt in your vegetable broth) and additional cayenne pepper if desired. Stir in lime juice.
  6. Top each bowl of soup with 1/4 to 1/2 cup of sweet potato croutons.
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MM_Recipe_01-07-2015

meatless monday: roasted sesame shishito peppers
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Resolved to eat more veggies in 2015? Here’s a good place to start. This roasted veggie side is so damn simple: turn on your oven, toss in a little oil + flava flave and roast for 10 minutes. That’s it, you’re done. And thanks to the natural flavor of shishitos (helped along by sesame oil + Maldon salt), you’re going to love this whole eating more veggies thing.

roasted sesame shishito peppersIMG_2905

ingredients:

  • 1 lb. shishito peppers
  • 2 tbsp. toasted sesame oil
  • 1 tbsp. soy sauce, tamari or Bragg’s
  • 1 tsp. Maldon sea salt flakes

directions:

  1. Preheat oven to 425ºF.
  2. Toss peppers with sesame oil and soy sauce, and arrange on a baking sheet.
  3. Roast for 10 to 15 minutes until browned and crispy.
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