Edible Orange County Winter Warm 2019

A Member of Edible Communities

Winter Warm 2019 No. 31

OneP Book

EightyP Recipes Eight Healthy Strategies

Fit Foodie

Grain Bowls

In Season

edible

Contents Winter Warm 2019

10 Features

In Each Issue

10

6

Editor’s Note

8

In Season

19

The Fit Foodie

22

OC Farmers’ Markets

24

Our Advertisers

16

7

Eat Like You Give a Fork

By Mareya Ibrahim

Grain Bowl

By Michele Jacobson

When You Are Old

By W.B Yeast

By Gina Mullins Cohen

By Gina Mullins Cohen

By Mareya Ibrahim

2 Winter Warm 2019

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Contents Winter Warm 2019

15

Recipes:

12

REAL VITALITY TONIC

12

ROCKIN’ RAW SLAW

13

By Mareya Ibrahim

By Mareya Ibrahim

POACHED EGG AND VEGGIE BREKKIE BOWL

By Mareya Ibrahim

14 NO-BAKE OATMEAL PEANUT

BUTTER CHOCOLATE CHIP COOKIES

By Mareya Ibrahim

15

SPAGHETTI SQUASH PAD THAI

By Mareya Ibrahim

17

GRAIN BOWLS

18

Asian Dressing

By Michele Jacobson

By Michele Jacobson

18 Lemon-Dijon Vinaigrette

By Michele Jacobson

18 Maple-Mustard Vinaigrette

By Michele Jacobson

18 Creamy Yogurt Dressing

By Michele Jacobson

14 4 Winter Warm 2019

Cover Photo: Teri Lyn Fisher www.edibleorangecounty.com

Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year

© CHAYANAN PHUMSUKWISIT | DREAMSTIME.COM

Full Moon Stories As many of you know, I travel back and forth between sunny and warm Orange County, California and the occasionally sunny, but lately very cold, Loudoun County, Virginia. When I say cold, I don’t mean the usual California chilly 62 degrees, a number that flashes on my dash at night when I am driving in San Clemente. No, I mean a cold 12 degrees with a windchill factor that drops the temperature from 12 to -7 degrees…or as they say, feels like -7 degrees. Now, that is cold.

As I write this note, there is a super-full moon, lunar eclipse taking place. My evening is one of typing, then running outside every 15 minutes, for 3 second clips, to take photos of this disappearing red (blood-wolf ) moon. I email each photo to my husband in southern California. He is doing the same. Each of our timed photographs is similar and at first glance, identical. And yet, they are not. Each photo claims a completely different background – a different story influenced by location, weather, gender, background, culture - the completeness, at that precise moment, of our yet to be completed lives. The shared story we eagerly tell each other.

Our feature story, in this issue, is an exclusive for Edible Orange County readers. Our Fit Foodie, Chef Mareya Ibrahim, has penned a cook book.

Oh, what a tasty trip is in store for you as you read and create each of these recipes. My favorite is the No-Bake cookies she shares with us. I’ve already made two batches, three times! They are deliciously addictive and - spoiler alert - healthy. This cook book is one of two entries in this issue by Ibrahim. Her monthly column is included, as well.

Contributor, Michele Jacobson, delivers a piece on How to Make a Grain Bowl! This is not only an interesting read, but fun.

Whether you are reading these pages in warm, sunny Orange County or reading them from your laptop in some faraway, chilly place, I am sure you will find all the warmth you are looking for in this issue. Afterall, whether it is Orange County or Loudoun County, all you really need is to eat good food, laugh a lot and choose to be happy.

May this new year bring each of you joy and Chef Mareya’s yummy no-bake cookies!

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Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor gina@edibleoc.com 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 info@edibleoc.com Robert D. Mullins Investigative Reporter Editor info@edibleoc.com 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director kim@creativebydesign.net 951-226-5617 Moe Goode Web Master info@edibleoc.com Digital Magazine Producer Creative By Design kim@creativebydesign.net Advertising Gina Mullins-Cohen Publisher gina@edibleoc.com 310-721-3093 | 949-315-6445 Jim Hathcock Business Development Manager jim@edibleorangecounty.com No part of this publication may be used without written permission from the publisher ©2019. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.

–Gina Mullins Cohen

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when you are old W.B. Yeats 1865 – 1939

When you are old and grey and full of sleep, And nodding by the fire, take down this book, And slowly read, and dream of the soft look Your eyes had once, and of their shadows deep; How many loved your moments of glad grace, And loved your beauty with love false or true, But one man loved the pilgrim soul in you, And loved the sorrows of your changing face; And bending down beside the glowing bars, Murmur, a little sadly, how Love fled And paced upon the mountains overhead And hid his face amid a crowd of stars

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W. B. Yeats William Butler Yeats, widely considered one of the greatest poets of the English language, received the 1923 Nobel Prize for Literature. His work was greatly influenced by the heritage and politics of Ireland.

This poem is in the public domain, but I discovered it and I am sharing it with you through poets.org. Visit this site and sign up for the poem a day program. Explore the wonderous world of poetry through poets.org.

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If you love Edible magazines and the local good-food movement, and have ever thought about being a part of Edible Communities, now may be the time.

There are open territories and select existing title resales throughout the US and Canada, including California.

To learn more, contact Edible Communities and let us know which area(s) you are interested in.

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Witner Warm 2019

7

In Season

Winter Warm

By Gina Mullins-Cohen

DECEMBER

Artichokes Basil Beans (Green) Beets Brussels Sprout Cabbage Carrots Cauliflower Celery Chard Chili Pepper Citrus: •Lemons •Valencia Oranges Collards Corn Cucumber

Eggplant Grapes Guava (Pineapple) Kale Kiwi Kohlrabi Lettuce Mushroom Mustard Okra Onion (Dry) Onion (Green) Peppers Pomegranates Potatoes Spinach Summer Squash

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JANUARY

FEBRUARY

Asparagus Avocados Beets Broccoli Cabbage Cauliflower Celery Chard Cherimoyas Blood Orange Grapefruit Kumquats Lemons Naval Oranges Tangelos/Tangerines Dates, Medjool Kale Kohlrabi Mushroom Mustard Onion, Green Passion Fruit Peas, Green Strawberries

Asparagus Avocados Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chard Blood Orange Grapefruit Kumquats Lemons Naval Oragnes Tangelos/Tangerines Dates, Medjool Kale Kohlrabi Lettuce Mushroom Mustard Onion, Green Spinach Strawberries Turnips

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I

YOU DISH,

get you like no one else. You’re fed up. This body of yours doesn’t come with an owner’s manual, so you’ve played the diet game like a bad online dating site and nothing has quite “lit your fire.” You tried going Paleo but got the worst constipation ever, and there’s still bacon fat splattered on the ceiling. You went raw vegan and got tired of eating everything cold and getting the cold shoulder from your family after you canceled pizza night.

So, you tried the dairy-free, grain-free, bean-free, nut-free, fat-free, taste-free diet intermittently, ate with only chopsticks, and got so hungry you got splinters in your teeth. Worse, your fridge is the sad home to a few empty ketchup packets, diet soda, and moldy takeout from two weeks ago. You’ve tried the bazillion fad diet plans out there, and none of them has worked, because guess what, cutie pie?

No one should do anything that starts with “die.”

The very word ‘diet’ probably sends chills down your spine because it suggests deprivation, despair, and a flavorless death sentence. Why should you inflict that on yourself when life is hard enough, and all you want right now are some French fries cooked in duck fat and a killer double chocolate chip macadamia chunk cookie?

For Fork’s Sake!

Food is magical. It’s a miracle of nature. It expresses culture. It brings us together for celebration. It feeds our intellect and our creativity. It fuels the ability to cope, manage stress, and make critical

decisions. It has an alchemic ability to make us giddy with joy, especially when there’s chocolate involved. It forms the building blocks of our DNA, for fork’s sake, so what you eat today will affect your offspring. (If you haven’t had kids yet, drop the Doritos.) There’s even a component of food that affects our genetic expression that helps determine how long our lives will be and how well we might live them. The truth is, food can completely change your destiny, and the fork in the road is always “eat Right.”

So why is eating so forking confusing?

Something happened to us as a society right around the end of World War II when we entered into the Cold War. Manufacturers began making phood—you know, that chemically injected, processed fake food that could survive nuclear devastation unaltered.

Processed beef and pork by-products molded into a square, canned anything, and cellophane-wrapped cakes with an infinite shelf life were bomb-shelter favorites and made their way into the hearts and clogged arteries of Americans everywhere. Sadly, these complex chemistry experiments with ingredient lists a paragraph long quickly bulked up our grocery store shelves. Did we ever stop to ask ourselves, should we be eating it if it can never decompose?

Won’t it do the same once it gets inside my body?

I’m happy to report that the Cold War is officially over. It’s been over for quite some time, but you’d never know by all the products packed

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HOT YOU.

By Mareya Ibrahim Photos by Teri Lyn Fisher

with preservatives lining the shelves. So, if our diets become full of fresh food that has a finite shelf life—mostly fruits and vegetables, lean protein and high-quality fats—we’re eating right on the food chain.

Are You Ready to Eat Like You Give a Fork?

I’m Chef Mareya, the Fit Foodie—chef, holistic nutritionist, award-winning entrepreneur, and your new BFF in the kitchen. For over twentyfive years, I’ve studied, cooked, tested, grown, trialed, guinea-pigged, and picked apart every calorie of food I could get my hands on. Do you know what I discovered? We’ve become so obsessed with what not to eat and what not to do that we’ve drained the living fork out of food!

Can I get an F yeah?! For all the F-words associated with food, including fear, fat, factories, failure, and forbidden, there are a million others that we should focus on, like friends, family, fabulous, fulfilling, fat, flavor, and FUN. Food has the power to take our emotions to places we’ve never experienced. It helps us recall memories and reminds us of people. It’s a language that doesn’t require translation.

It’s the only art form that lets us taste, see, touch, smell, and hear, inviting us to engage all five senses in the celebration of sustenance.

If you are what you eat, I don’t think anyone wants to be fast, cheap, or described as “okay, but I’ve had better.”

Here’s what I’ve concluded and confirmed through success after success story—it’s going to rotate your plate: You don’t have to label yourself or wear your food habits as a badge of martyrdom. You don’t

have to avoid whole food groups. You get to stop counting points.

Maybe most important, you can let go of, for the rest of your life, the mental gymnastics over what to eat. Dr. Mark Hyman says, “Food is the code that programs your biology. You can literally upgrade or downgrade your biological software with every single bite.”

In other words, every bite becomes a byte of you.

And just because it’s gluten-free, vegan, Paleo, organic, or any other label doesn’t mean it’s offering you any real benefit. A label is just that. It’s a guideline, and I’ve met many processed-soy vegans and bacon-drenched Paleo people who would not be categorized as healthy by any stretch of the imagination.

The three biggest bonuses of Eat Like You Give a Fork?

1) Carbs and fat are not only included, they’re required.

2) You eat four or five times a day.

3) Enjoy a “last meal,” the kind you think of as a cheat, three times a week.

This is your invitation to take a seat at a new kind of chef ’s table.

One that invites honest, healthy dishing, a set of strategies that allow you flexibility in this real world of ours, and recipes that won’t keep you in the kitchen all day.

Now hang on, ’cause I’m prepared to break down the bull for you like a master butcher.

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Recipes From EAT LIKE YOU GIVE A FORK: The Real Dish on Eating to Thrive. Copyright © 2019

by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin.

ROCKIN’ RAW SLAW Makes 4 To 6 Servings INGREDIENTS 2 cups shredded red or green cabbage 2 cups shredded Brussels sprouts 1 cup shredded carrots

REAL VITALITY TONIC Makes 1 Cup INGREDIENTS 1 cup hot water 1 tablespoon raw unfiltered apple cider vinegar 1 teaspoon fresh lemon juice ¼ teaspoon ground ginger 1 cinnamon stick DIRECTIONS Combine all the ingredients in a mug and let steep for a few minutes.

Sip after your first meal each day. Feel free to have a second cup later in the day, if you like, and save that cinnamon stick!

DRESSING 2 teaspoons raw unfiltered apple cider vinegar 2 tablespoons hemp oil or extra-virgin olive oil 2 tablespoons natural smooth peanut butter (or sunflower seed butter, for a nut-free option) Juice of 1 lime 2 tablespoons raw honey Pinch of sea salt ½ teaspoon freshly ground black pepper 1 tablespoon raw hemp hearts DIRECTIONS 1. In a large bowl, combine the shredded vegetables.

2. MAKE THE DRESSING: Put the vinegar in a medium bowl. While whisking continuously, slowly stream in the hemp oil. Whisk in the peanut butter, lime juice, honey, salt, and pepper until smooth.

3. Pour the dressing over the vegetables and toss to combine. Top with the hemp hearts and serve.

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POACHED EGG AND VEGGIE BREKKIE BOWL Makes 2 Servings This is my go-to way to start a power-packed day. When you break the silky yolks, they make the perfect sauce to toss with everything else. It’s especially satisfying after an awesome workout.

Lemme’ tell ya’, you will not feel deprived with this bowl.

INGREDIENTS ½ cup ½-inch cubes sweet potato 2 tablespoons raw coconut oil or ghee (clarified butter), melted ½ teaspoon smoked sea salt, plus more as needed 2 cups ¼-inch cubes mixed nonstarchy veggies (zucchini, bell peppers, tomatoes, onions) 2 cups baby spinach ½ teaspoon chipotle chile flakes or red pepper flakes 1 teaspoon freshly ground black pepper, plus more as needed 2 tablespoons white vinegar 2 large eggs ½ avocado, cut into small chunks

slotted spoon and place them on a plate lined with paper towels to absorb excess water.

5. To assemble each bowl, spoon the mixed veggies into half the bowl, the sweet potatoes into one-quarter, and the chopped avocado into the remaining quarter. Place one egg in the middle of each bowl. Finish the egg with a little smoked salt and black pepper and enjoy the yolky lusciousness.

DIRECTIONS 1. °F. Line a baking sheet with a silicone baking mat or aluminum foil.

2. In a small bowl, toss the sweet potato cubes with 1 tablespoon of the coconut oil and the smoked sea salt. Spread evenly over the prepared baking sheet and roast until fork-tender and slightly crisped, 15 to 20 minutes.

3. In a medium skillet, heat the remaining 1 tablespoon coconut oil over medium high heat. Add the chopped veggies and cook, stirring, until just tender, 3 to 4 minutes. Add the spinach and cook until just wilted, about 1 minute. Season all the veggies with the chipotle flakes and black pepper. Remove from the heat.

4. In the meantime, fill a 2-quart saucepan with 2 inches of water and add the vinegar. Bring the water to a slow boil over high heat. Crack each egg separately into a strainer (this will make the eggs beautiful uniform) and carefully coax them into the water, keeping the yolk from breaking. With a long-handled spoon, gently swirl the water, creating a “whirlpool” to help keep the egg whites together. Set a timer for 5 minutes for softpoached perfection. Remove the eggs from the water with a www.edibleorangecounty.com

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NO-BAKE OATMEAL PEANUT BUTTER CHOCOLATE CHIP COOKIES Makes 12 Cookies (12 Servings) When we shot the photos for this book, everyone went a little crazy over the no-bakes. I mean, what’s not to love? No baking means less time to your mouth. And all the ingredients just feel so homey and happy together. I think you’re never going to want to run out of these in your home.

INGREDIENTS ½ cup canned unsweetened full fat coconut milk ½ cup plus 2 tablespoons natural creamy peanut butter (or sunflower seed butter, for a nut-free option), at room temperature 2 tablespoons raw coconut oil 2 teaspoons granulated stevia or monkfruit sweetener 1 teaspoon pure vanilla extract ¼ teaspoon Himalayan pink salt 3 cups quick-cooking oats ½ cup no-sugar-added dark chocolate chips DIRECTIONS 1. Line a baking sheet with parchment paper, wax paper, or a silicone mat.

2. In a large bowl, whisk together the coconut milk, ½ cup of the peanut butter, and ½ cup water until smooth. Add the coconut oil, stevia, vanilla, and salt and mix until smooth.

3. Using a spatula, fold in the oats, making sure all the oats are well soaked. Let sit for about 10 minutes, until the mixture becomes firm. Fold in the chocolate chips and mix with a spatula to evenly distribute them.

4. Using an ice cream scoop, portion cookies onto the prepared baking sheet, spacing them about 2 inches apart, and press down lightly to flatten them.

5. In a small bowl, whisk together the remaining 2 tablespoons peanut butter and ½ teaspoon water. Drizzle the peanut butter over the tops of the cookies and let set at room temperature, about 15 minutes. Store wrapped in parchment paper to keep them fresh up to a week.

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SPAGHETTI SQUASH PAD THAI Makes 2-4 Servings INGREDIENTS 1 (3- to 4-pound) spaghetti squash, top trimmed, halved lengthwise, and seeded Nonstick olive or coconut oil cooking spray 2 tablespoons raw coconut oil 1 pound 16-20 ct. raw shrimp, peeled and deveined 3 garlic cloves, minced Juice of 2 limes 3 tablespoons coconut amino acids 1 tablespoon granulated stevia or monkfruit sweetener 1 tablespoon red chile paste 2 large eggs, lightly beaten TOPPINGS 1 cup shredded carrots 4 scallions, sliced ¼ cup roasted peanuts, chopped ¼ cup fresh cilantro, chopped DIRECTIONS: 1. Preheat the oven to 425°F. Line a rimmed baking sheet with a silicone baking mat or parchment paper.

2. Mist the cut sides of the squash with cooking spray and place on the prepared baking sheet.

Roast for 30 to 40 minutes, until the squash’s flesh is tender and can easily be removed from the skin with a fork. Let the squash cool slightly, then scrape the flesh into spaghetti-like strands with a fork and transfer to a bowl. Set the scraped shells aside.

3. In the meantime, in a large skillet, melt 1 tablespoon of the coconut oil over medium heat. Add the shrimp and cook until pink and opaque on each side, about 2 minutes. Remove from the heat and set aside.

4. In a small bowl, whisk together the garlic, lime juice, amino acids, stevia, and red chile paste.

5. Return the skillet to medium high heat and melt the remaining 1 tablespoon coconut oil. Add the squash and pour the garliclime juice mixture over the top. Toss thoroughly to evenly coat the squash. Add the beaten egg and quickly cook for 2 minutes.

6. Spoon the squash noodles back into the squash shells, dividing them evenly. Top with the shrimp, carrots, scallions, peanuts, and cilantro, and serve.

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GRAIN BOWL W

By Michele Jacobson

hen it comes to food trends, grain bowls are the peak of chic, but in truth there is nothing new about them. In fact, many traditional cultures around the world have been eating meals prepared this way for ages. Many Americans have long been guided by the USDA practice of dividing their plates into separate categories of protein, carbohydrates and vegetables, but now is a stellar time to relearn this practice!

Think of a grain bowl as a completely new way to structure your meal, and a liberating one, too. With its loose parameters of building blocks, it can be as simple or creative as you like, making each component plain or fancy as you choose. Freshly prepare your ingredients, or reach for leftovers in the fridge. The beauty is that it can be different every time. Or, stick with your favorite bowl as a fall-back, just like I do. (Why tinker with perfection?)

Grain bowls, by definition, are designed to feature complex carbohydrates, providing lots of fiber, B-vitamins and minerals. A hefty helping of vegetables adds even more nutritional punch. The role protein plays is more of a condiment and smaller relative to other components in the bowl. This is a healthy change for most Americans because, on average, we consume twice the daily recommended amount of required protein per day. You may be surprised to find that you are just as satisfied with less protein, because a grain bowl provides so much substance, fiber and flavor.

Every addition to your bowl should contribute exponentially, and raise your dish from the simple to sublime. The best grain bowls contain equally delectable ingredients that you savor with every bite, whether you choose to pick up each morsel separately with chopsticks, or mix it all together and dig in with a spoon. A grain bowl is all about freedom of choice.

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How To Build A Grain Bowl CHOOSE YOUR WHOLE GRAIN:

brown rice, quinoa, wheat berries, couscous, barley, freekah or farro (Get exotic!)

ADD YOUR VEGGIES: cooked or raw greens, beets, roasted sweet potatoes, cauliower (Endless options!)

PICK A PROTEIN: tofu or tempe, beans and legumes, soft-boiled or fried egg, cheese, sliced chicken ďŹ sh or meat (Spice it up!)

SPRINKLE ON TOPPINGS: avocado chunks, chopped nuts or seeds, dried or fresh fruit, sliced scallions and ginger

(What tempts you?)

DRIZZLE YOUR DRESSING: a combo of spicy, sour, sweet and

salty. (Get creative and whisk it up!)

Asian Dressing: tamari, sesame oil, rice vinegar, minced garlic and ginger, sliced scallions, salt and pepper

Lemon-Dijon Vinaigrette: wine vinegar, Dijon mustard, oregano,

crushed garlic, salt and pepper, olive

oil, fresh lemon juice

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Creamy Yogurt Dressing: yogurt, sweetener (agave or honey), vinegar,

Citrus-Herb Vinaigrette: MapleChampagne mustard, orange

lemon, minced garlic, juice, olive oil, dill, salt and pepper tarragon, salt and pepper

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Why use bottled dressing when whisking some up is easy, and infinitely healthier too?

Try one of the following recipes or create your own recipe by experimenting with different oils and herbs, yogurt for a creamy consistency, and various fresh citrus juices for tang.

Asian Dressing 1 Tbsp. minced ginger 2 thinly sliced scallions Salt and pepper

Step one

Whisk all together.

Lemon-Dijon Vinaigrette 1/4 cup red wine vinegar 2 tbsp. Dijon mustard 1/4 tsp.oregano 1 clove crushed garlic

1/2 tsp. salt 1/4 tsp. black pepper 1/2 cup olive oil 2 tbsp. fresh lemon juice.

Whisk all together.

Maple-Mustard Vinaigrette 2 Tbsp. orange juice 1 Tbsp. apple cider vinegar 2 tbsp. olive oil

2 Tbsp. Stonewall Kitchen Maine Maple Champagne Mustard Freshly minced herbs to taste, optional

Whisk all together.

Creamy Yogurt Dressing 1/2 cup full-fat plain yogurt 2 tsp. sweetener (use honey, agave or organic sugar) 1 Tbsp. vinegar, either white wine or apple cider 1 Tbsp. fresh lemon juice Whisk all together.

Use a wide, shallow bowl that is large enough to accommodate all your food components.

Pay attention to ingredient placement because one of the delights of a grain bowl is visual presentation. It’s easy to make your bowl look as appealing as one you order in a restaurant. Follow these 5 Steps to A Perfect Grain Bowl:

1 clove finely minced garlic 1/2 tsp. freshly minced or dried herbs, i.e. dill Freshly ground salt and pepper to taste

Cover the bottom of your bowl with an even layer of grains. This can run the gamut from basic rice to obscure ancient grains! Seek out couscous from the Middle East or fonio from West Africa.

Think of grits or polenta; both whole grains. I like my grains on the plain side, cooked with just a bit of salt perhaps; that way the rest of my ingredients can shine.

Step two Spoon veggies over a portion of the grains. Use whatever tempts you; raw or cooked, warm or cool, plain or seasoned. I enjoy two plant-based additions, i.e. oven-roasted sweet potatoes and garlicsautĂŠed greens are my favorites. Your bowl is becoming more colorful and visually appealing!

Step three Add your protein. I like this component to be highly flavored, i.e. marinated tofu or chicken to one side, or rely on an old standard, a fried or soft-boiled egg on top.

Step four Sprinkle on a topping, or even two or three! Try crispy sliced scallions for bite or seeds for crunch; the possibilities for flavor-burst and texture are endless!

RECIPES

1/4 cup tamari sauce 2 Tbsp. toasted sesame oil 2 Tbsp. rice vinegar 1 Tbsp. minced garlic

Technique

Step five Drizzle some dressing on top of everything for moisture and pizzazz; this is what melds all the components together. And be sure to serve some on the side for an extra splash!

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The Fit Foodie

10 WAYS TO PREP FOR CLEAN EATING SUCCESS

BY MAREYA IBRAHIM Mareya Ibrahim is The Fit Foodie, a TV chef, holistic nutrition coach, author and award-winning entrepreneur and inventor. She is the author of “Eat Like You Give a Fork,” and a signature chef to the NY Times bestseller “The Daniel Plan: 40 Days to a Healthier Life”. Mareya is the host of “Recipes For Your Best Life” Podcast and is a frequent guest on national cooking shows. Connect with Mareya at mareyaibrahim.com.

Food affects our mood, energy level, how we handle stress, our ability to sleep, how we deal with relationships, and ultimately, governs our decisions. Have you ever seen the shirt that says ‘I’m sorry for what I said when I was hungry?’ I own that shirt!

Eating regularly seems like such an easy concept but one that’s not always given priority in our go, go, go lives. As a health coach and chef, I hear it all the time. “I forgot to eat.”

“I don’t always have time to go grocery shopping.” “I’m on a diet, so I’m skipping lunch.”

The fact is, your body needs you to eat right, regularly. Not eating right will come back to bite you in the derriere. You won’t just gain fat, you’ll also drag down your system, and just like that car, you will break down.

You not only are encouraged to eat often, choosing a combination of protein with slow burning carbohydrates and essential fatty acids can actually stoke your metabolic fire and help you burn more calories, even in your sleep. Clean foods + smaller portions at regular intervals = higher

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metabolism. If that doesn’t sound like a license to eat, I don’t know what more a fit foodie could ask for!

Is it possible to eat food that not only tastes as delicious as the foods you’re used to, but also provides your body with everything it needs to function perfectly, have more energy, heal itself from the inside out, get fit automatically, feel amazing and burn fat all day long? The answer is YES. A big part of that is setting you up for success by creating lifestyle habits to achieve balance, de-stress and succeed. If you fail to plan, you can most certainly plan to fail when it comes to eating cleaner, because there more preparation and awareness involved. I know that sounds harsh, but it comes with an easy solution – make nutrition in your life a priority, because unlike a tree, you can’t thrive on air and water alone.

Here are 10 ways to prep for clean eating success in what I call my ‘Fit Foodie Filosophies’ – bite sized mantras that will help you get ready for a clean 2019:

1

Rehab your fridge and purge your pantry: To eat cleaner and get leaner, start with cleaning out your fridge and pantry to make way for the good stuff. Here are the items to purge: If it’s bleached, contains high Winter Warm 2019

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The Fit Foodie

fructose corn syrup, hydrogenated fats, the word ‘artificial’ in front of anything, ‘trans fats, 8 syllable words or anything on my ‘Steer Clear’ list, it’s time to say buh-bye. Also be aware of sodium and sugar, keeping your added sugar intake to less than 50 grams a day (for kids it’s 25 grams) and sodium to less than 2200 mg per day.

Focus on transforming your fridge into a salad bar, with a variety of fresh produce washed with eatCleaner® to extend shelf life and wash away bacteria, pesticide residue and wax, along with good sources of protein, complex carbohydrates and high-quality fats.

Learn the language of Labelese: You may not be fluent in another language but learning how to read ‘labelese’ or the language of labels can help you navigate the grocery store aisles to save your health. There are over 14,000 additives used in commercially prepared foods today. Some are far more complicated and potentially dangerous. Ones to make note of are the artificial preservatives and flavors that have been linked to cancer, toxicity to the nervous system and other ill side effects. These include BHA, BHT, EDTA, sodium benzoate, nitrates, nitrites and monosodium glutamate, among others.

2

3

Ditch the diet mentality: The key to a balanced diet is not to diet. Why would we ever be motivated to stick to something that begins with DIE? Diet comes from a place of deprivation and restriction. Being too restrictive, not eating enough of the right foods and eating too little can all sabotage your efforts to get healthy and maintain the proper weight and body fat levels. I created a macronutrient-proportioned meal plan that helps people balance their food intake, and it’s featured in my new book, Eat Like You Give a Fork.

When you eat cleaner, you are focusing on fresh and living sustainably to feed your body to the core – and that just feels good.

4

Join the hydration nation – Ahhh, water. You can live for weeks without food, but without water, your body will shut down in just a few days. It’s that important. Every metabolic function your cells perform requires hydration, including digestion, so strive to drink half your body weight in ounces every day. Keep clean water available sustainably in your kitchen at all times by using a water filter on your sink or refrigerator, a filtered pitcher or a water delivery service instead and fill your own reusable bottles to help cut down on plastic.

5

Get the right tools for the job – Just like an artist or mechanic, being equipped with the ‘right stuff’ in the kitchen will make your preparation much easier and more efficient. These picks will also help enable you to control portions and keep your cooking cleaner and leaner. Some of my favorite essential tools include: Measuring cups and spoons; BPA-free reusable containers to store food in various sizes; insulated cooler bag to transport meals, large colander to wash produce; set of cutting boards – 1 for produce, 1 for meats, 1 for fish and 1 for everything else; a powerful blender for smoothies, soups and sauces; a good food processor for nut butters, spreads and dips; a set of chopping and paring knives; handheld spiralizer for making veggie pasta; immersion blender for purees; crock pot for slow cooked meals; baking dishes with lids in various sizes; and assorted cooking pans that are Teflon and chemical-free, please! The full list is on my website at mareyaibrahim.com under the ‘Products I Love’ section.

6

Shop smart, save green: If you’re shopping at 5 different stores, think again. Streamline your purchases to help save

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time and money. Club stores offer products in bulk so you can purchase more efficiently, especially if you’re getting the same types of items every week. Look to farmer’s markets for locally grown produce, eggs, meats, seafood and specialty items to support growers in your area. You can also consider an online delivery service that will ship all your fresh and packaged groceries directly to your doorstep. Make a master grocery list and check off what you need weekly so that you’re stocked up on the weekend and ready for the week.

7

Prepare for Food 911’s: It’s inevitable. Someone is hungry RIGHT NOW and can’t wait one more minute for mealtime. Having a few ready-to-eat snacks will help save everyone’s sanity. At home, keep a bowl filled with fresh fruit and Eat Cleaner® Biodegradable Fruit + Vegetable Wipes for easy cleaning. Also, keep a container of hummus or salsa with cut-up veggies available for a quick bite. I also recommend keeping a bag of shelf-stable, clean snacks you can take on the go so that don’t get lured by the flashing lights of the drive-thru.

Items like beef jerky (pick preservative-free types), highprotein bars, low sugar trail mix and mixed nuts are all good choices, along with plenty of water.

8

Meal prep for success: Pick a day, like Sunday, and dedicate an hour to getting ready for the week by prepping a few staples; pre-wash and chop fruit and veggies; grill chicken, salmon and other lean proteins; make a nutritious dip for veggies like hummus, white bean dip or salsa; make a pot of quinoa, brown rice or farro. With these essentials, you’ve got ingredients to mix and match into tasty salads, wraps, bowls and other quick meals to carry you through the week.

9

Waste less, eat more: If someone took $150 and flushed it down the toilet you might think they were nuts. But if you’re dumping fresh produce out every month, you’re basically doing the same thing. I created Eat Cleaner® to not only help you eat cleaner, safer produce but to help it last longer. It’s not like water. You can wash your produce ahead! So here’s what I suggest: bring your produce home, wash it with Eat Cleaner and put it back into a sealed container – and just watch how much longer it lasts and how much more your family eats. You’ve now made your produce more convenient to eat, without spending a lot of money on all the pre-washed produce that’s usually just cleaned with chlorinated water, anyway.

10

Grow a family of fit foodies: It may seem easier to keep your kids out of the kitchen during dinnertime prep, but there’s no better way to cultivate a good palate. Studies show that children who are involved in the process are 80% more likely to try new things – like spinach, kale, and all the other green things you’ve been trying to get them to eat. Give your children simple tasks like washing veggies, mixing ingredients or pressing the ‘start’ button on the blender. They will take pride in their accomplishments and soon enough, they’ll be making the same smart choices you’ve demonstrated in your own actions.

To connect with Mareya and link to her new podcast, Recipes For Your Best Life, visit mareyaibrahim.com.

www.edibleorangecounty.com

Winter Warm 2019

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Orange County Farmers’ Markets

ORANGE COUNTY

FARMERS’ MARKETS

ANAHEIM Downtown Center St. Promenade and Lemon St. Thursdays 11am – 4pm Kaiser Permanente Certified Farmers Market 3430 E. La Palma Friday 9am -2pm Kaiser Permanente Farmers’ Market Lakeview and Riverdale Fridays 10am – 2pm BREA Brea Blvd. and Birch St. Tuesdays 4pm – 8pm BUENA PARK Corner of La Palma and Stanton Sears Parking Lot Saturdays 9am – 2pm Local Harvest Farmers Market Corner of La Palma & Stanton Saturday 9am – 2pm CORONA DEL MAR Corona Del Mar Certified Farmers Market Margarite & Pacific Coast Hwy Saturday 9am – 1pm COSTA MESA Orange County Fairgrounds 88 Fair Dr. Thursdays 9am – 1pm (rain or shine) SOCO Farmers Market 3315 Hyland Ave (South Coast Collection’s Central Lot) Saturday 9am – 2pm DANA POINT Pacific Coast Hwy. and Golden Lantern South Saturdays 9am – 1pm

FOOTHILL RANCH 26612 Towne Center Dr. Parking lot of Food Festival Thursday 3pm – 7pm FULLERTON 801 W. Valencia Dr. Wednesdays 8 am – 1:30 pm Wilshire & Pomona Thursdays Apr–Oct: 4pm – 8:3 pm GARDEN GROVE Local Harvest Certified Farmers Market Main and Garden Grove Blvd.

Sunday 9am – 2pm HUNTINGTON BEACH Huntington Beach Mercada Farms Market S.W. Corner of Warner Ave & Gothard Ave. Ocean View High School Saturday 9am – 1pm Huntington Beach Certified Farmers Market Main St between Pacific Coast Hwy & Orange St. Tuesday 5pm – 9pm Local Harvest Certified Farmers Market Pacific Coast Hwy and Anderson Saturday 9am – 2pm Pier Plaza Main St. and Pacific Coast Hwy. (next to the pier) Fridays 1pm – 5pm (rain or shine)

The Great Park in Irvine Certified Farmers Market Marine Way off Sand Canyon Rd Sunday 10am – 2pm Kaiser Permanente Certified Farmers Market Sand Canyon Rd and Alton Parkway Wednesday 9am – 1pm

NEWPORT BEACH Newport Beach Certified Farmers Market Lido Marina Village Sunday 9am – 2pm OLD TOWNE ORANGE 145 S. Lemon St. Thursday 2pm – 6pm

Marine Way off Sand Canyon Sundays 10am – 2pm (rain or shine)

Orange Home Grown Certified Farmers Market 304 N. Cypress St. Saturday 9am – 1pm

LADERA RANCH Ladera Ranch Town Green 28801 Sienna Pkwy.

Saturdays 8am – 1pm

ORANGE 1500 E. Village Way btw Katella and Lincoln on Tustin St. Thursdays 9am – 1pm (rain or shine)

LAGUNA HILLS

PLACENTIA Downtown at corner of Bradford and Santa Fe Ave. Saturdays 9am – 1 pm

THE GREAT PARK IN IRVINE

Laguna Hills Mall Parking Lot I-5 and El Toro Rd. Fridays 9am – 1pm (rain or shine) LAGUNA BEACH Lumberyard Parking Lot Next to City Hall Saturdays 8am – noon Jul–Aug: 8am – 11am (rain or shine) LAGUNA NIGUEL Plaza De La Paz Shopping Center Corner of La Paz and Pacific Park Sundays 9am – 1pm (rain or shine)

IRVINE Orange County Great Park Sand Canyon and marine Way Sundays 10am - 2pm

LA PALMA Kaiser Permanente Certified Farmers Market 5 Centerpointe Dr. Every Other Friday 9am – 2pm

IRVINE CENTER Corner of Bridge & Campus Across from UCI Saturday 8am – Noon

MISSION VIEJO 200 Civic Center Dr. City Hall Parking Lot Saturday 9am – 1pm

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SAN CLEMENTE 200 Block Avenida Del Mar Dr. Sunday 9am – 1pm SAN JUAN CAPISTRANO El Camino Real & Yorba Linda Wednesday October – March 3pm – 6pm April – Sept 3pm – 7pm SEAL BEACH 13960 Seal Beach Blvd.

Thursdays 1pm – 6pm TUSTIN Corner of El Camino Real and 3rd St. Wednesdays 9am – 1pm (rain or shine) YORBA LINDA Main St. and Imperial Hwy. Saturdays 9am – 1pm www.edibleorangecounty.com

OUR ADVERTISERS CREATIVE BY DESIGN (P. 5) 951.226.5617 creativebydesign.net Our creative professionals have over 45 years of hands on experience on the client and agency side. Our knowledge of marketing & design from both sides of the desk, allows us to know what is a fad, what works and what will work for the client and not just us.

Our integrated approach incorporates strategy, planning, creative and media to determine what will work for you, we then develop a plan to meet your goals, be they short or long term. Let our years of experience and holistic approach help guide you and your business to get the results you are looking for from your advertising and marketing efforts.

EAT CLEANER (Inside Front Cover & P. 1) Info@eatcleaner.com www.eatcleaner.com Protect and preserve your family’s food with EAT CLEANER, the award-winning line of all natural food wash a + wipes that remove wax, pesticide, residue and bacteria that can cause food borne illness. EAT CLEANER is an Orange County-based company.

HI! HAPPY INSIDE (BACK COVER) Chicago, IL 60654 1.800.962.1413 Monday - Friday 9 AM to 6 PM ET www.gethappyinside.com HI! Happy Inside is a hearty whole grain cereal with delicious bits of dried fruit, creamy yogurty pieces, and digestive-health-friendly ingredients including probiotics, prebiotics, and fiber.* HI! Happy Inside was created at the W.K. Kellogg Institute for Food and Nutrition. The Institute is home to some of the most devoted minds in nutrition, digestive wellness, and food science. Inspired by the values of our pioneering founder W.K. Kellogg, the people at the Institute are dedicated to nourishing families so they can flourish and thrive. * Contains 4–8 g total fat per serving. See nutrition information for saturated fat content.

KUTT’N KINGS (P. 3) 951.208.3057 kuttnkings.com Kutt’n Kings is a Gentleman’s Barbershop located in the historic Grand Circle of Corona. Come in for a traditional hot towel shave and experience the difference of private, personal service. A singlechair shop offering fades, tapers and combovers as well as beard service and special cuts or designs. The owner and sole proprietor, Leo Mabon, has been cutting hair for over 35 years and takes pride in offering top-notch service to every client. At Kutt’n Kings, it’s not just a haircut, it’s an experience. Book appointments online at kuttnkings.com.

URBAN PLANTATIONS (P. 7) 619-563-5771 www.urbanplantations.com Urban Plantations designs, installs, and maintains edible landscaping in urban environments. They work with homeowners, restaurants, health & education facilities, and large corporations in San Diego County and Orange County creating beautiful, productive vegetable gardens and fruit orchards. Urban Plantations uses entirely organic methods, local sources and a crew with unsurpassed expertise to design install and maintain edible landscaping in urban environments. They are a small business providing local, sustainable food opportunities to clients and communities while educating the public on how these efforts influence global regeneration and sustainability.

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Celebrating Central Texas food culture, season by season

Number 31 Summer 2016

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Celebrating the food culture of Central Virginia

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Celebrating Local Foods, Season by Season

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Eat. Drink. Read. Think.

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Fall Comfort Food

Raise the Roof

Southern Born and Bred

Support Local Community, Food & Drink

OBERLIN • GRANARIES OF MEMORY • INTEGRATION ACRES • STONEFIELD NATURALS SCHMALTZ • THE APPLE • WILLOW BASKETS • OHIO’S HISTORIC BARNS

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HUDSON VA L L E Y

Celebrating the Bounty of the Hudson Valley

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MARIN & Summer 2017 WINE COUNTRY

Celebrating the harvest of Marin, Napa and Sonoma counties, season by season

EDIBLE FLOW ERS • OYSTERS • FA R MERS M A R K ETS

Local Scoop Shops Sonoma County’s Brand Power Wild Huckleberries No. 1 | SPRING 2018

Cowgirl Creamery Sells

No. 1 | SPRING 2018

EDIBLE FLOWERS • OYSTERS • FARMERS MARKETS

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Explore a world of local food through the magazines and websites of Edible Communities. We’ll introduce you to the chefs, farmers, brewers, home cooks and others who inspire and sustain local flavors across the US and Canada.

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Issue #33 | Summer 2017

Celebrating the Local Food Community of Fairfield, Litchfield, and New Haven Counties

MARKET DAY AT BARBERRY HILL FARM • YUMI ECO SOLUTIONS SUMMER RECIPES • HOW CONNECTICUT RAISED THE MODERN CHICKEN

N O. 18 S E P T E M B E R / O C T O B E R 2 017

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FALL 2014

A LOCAVORE THANKSGIVING HOTEL DINING: AN INSIDER’S GUIDE

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THE WEIRD AND WONDERFUL ISSUE faux cheese ∙ food on the fringe ∙ the odd bits NATIONAL CAPITAL REGION • KINGSTON • PRINCE EDWARD COUNTY • EASTERN ONTARIO

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CELEBRATING THE ABUNDANCE OF LOCAL FOOD IN AMERICA’S FARM-TO-FORK CAPITAL

Celebrating the Bounty of Rhode Island, Season by Season

CHEF MATT MASERA

Good food. Good drink. Good read. • No. 42 • July-August 2017

THE WORLD’S NEWEST VEGETABLE

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ISSUE 47 MARCH / APRIL 2017

695880 - Cover Toronto

LUCKY DOG RANCH

State Bird 695880 - Cover Toronto

COOKS CSA Cooking with Chef Felmley Farmer Sandra Broussard Cooks Fresh Fisherman Dan Major and Local Box Crab Young Baker Gets Creative with Cupcakes Exploring Imperial Beach

FRESH START MARCH / APRIL 2017

ISSUE 21 • SPRING 2014

Santa Barbara Celebrating the Local Food and Wine Culture of Santa Barbara County

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24 HARVEST 2014

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N O. 2 S P R I N G 2018

WESTCHESTER

Stay up to the minute on all things Edible.

Everything Delicious, from the Hudson to the Sound

E A T. D R I N K . R E A D . T H I N K .

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