The One. The Only. THE brownie recipe!

Here it is folks. The infamous recipe behind AppleWood Bakeries' delectable double chocolate brownies as scribed by the lovely Mama Appel herself:

Melt in Your Mouth Brownies oven 325-350 F

(if you make them with organic ingredients they taste much better and don’t make you as crazy)

1/3 C butter

1/2 to 3/4 C organic sugar (mix brown & white if you like)

2 T. water

Put in pot over medium heat, boil, stir until sugar melts and mixture is shiny)

Add

1 C chocolate chips

Stir to melt, cool slightly

While cooling, grease and flour 9” pan

Add to pot:

3/4 C flour

1/2 t. salt

1/4 t. baking soda

Stir thoroughly

Quickly whisk 2 beaten eggs into chocolate mixture

then add:

1 tsp. vanilla

1 C. choc chips (try not to melt them too much)

Pour into pan, bake 20-30 minutes, until knife inserted comes out pretty clean. They can be gooey in the middle. You don’t want them cakey.

Eat your Breakfast! part 1.

One of the things I am always struggling to get my clients to do is: EAT BREAKFAST!! 

Eating breakfast helps to jump-start your metabolism and keep it (and you) running better all day. Among a few other tricks (which I will list later) it can also help switch your body from 'sleepy-mode' (read: burning SMALL amounts of calories) to 'AWAKE mode' (lots more calories) earlier in the day to help you burn more calories throughout the day! Yeyyy!! We love that.

Want more energy? Eat your breakfast. Want to loose weight? Eat your breakfast. Want to have better brain function all day? EAT YOUR BREAKFAST!!! OK? ok. Sorry. Im yelling aren't I. It's just that important!

So! Now that we are all on the breakfast bandwagon lets see how I can best help you...

 Most people's biggest issue with my EAT YOUR BREAKFAST doctrine is that they are not 'breakfast people'. Non-breakfast people- I feel you. To be honest, I am not naturally a huge breakfast person either. I don't like most eggs, I'd rather have waffles for dessert, and pancakes... maybe in the afternoon? HOWEVER, guess what? I EAT MY BREAKFAST anyway! Yup. Fascist, I know. I just feel better when I do. The trick is to just start doing it. Even if it's just a little bit- some leftover rice with a bit of butter, a piece of (sprouted) toast. Just something to get you in the hang of it because before long you will start waking up CRAVING breakfast! Whhhaaat?! Impossible! No no my pretties! Trust me on this one. 

Just try it.

Do it for a few weeks and then report back. Better yet- try a few of the metabolism-wake-up-tricks combined with a bit of breakfast (see later) and THEN report back. I bet you feel better... Btecha betcha betcha...

But let me clarify one thing- just because I said breakfast is "healthy" does that mean that all 'breakfasts' are healthy?

NO!

But you already knew that, didn't you? Many popular breakfast foods in America (most in fact) are like a skeezy guy a bar-- a few sweet moments and they head straight for your thighs! Ha! Sorry. Couldn't help myself. ANYway, what I mean is, something like a sugary danish or cereal? 

Yup. Tastes good at the time, lifts you way up, and then crashes you down till you are hungrier than before you ate it (and leaves you craving sugar for the rest of the day). Not good. On the flip side you could have a heavy protein and fat meal of eggs made with cheese and milk, sausage, and a few pieces of toast with butter that would leave you sluggish and probably 

with a lean ration of calories left over to eat the rest of the day... booo :(.. Muffins? Cake in breakfast clothing. Pop-tarts? Cookies that fit in your toaster. Don't be fooled by the adverts that have somehow brainwashed our world into thinking that's "breakfast"...

'So what the *$# am I supposed to eat, Ranier!?' 

Lots of things! Don't worry. After a lifetime of being both a 'non-breakfaster' and a health nut I am here to say that breakfast can be both good and yummy, and simple and healthy for you! YES! And even quick and easy to make (or grab on the go if its reeally one of those mornings). And no, it will not just be a long list of ways to make celery... 

HOORRAAAAYY!!!!

So in the next few postings I will focus all things AM and breakfast: recipes, good quick to-go combos, and quick metabo-boosters that make a difference. Sound good? Yes?

Ok then! 

EAT YOUR BREAKFAST!!

WARM UP THOSE TUMMIES! Metabo-boosters for the AM.

OK. So you say you want to up your metabolism, burn more calories, and have more energy all day, yes?

Well ok then! What we need to do is two fold: first we need to make sure your body is in 'awake mode' rather than what I call 'sleepy mode'. Then, we need to make sure your tummy's on board and is ready for food and happy. This one-two combo makes for a pretty good feeling morning and can really have significant positive impacts on your body and your day.

Step 1: WAKE UP! Do something to get your heart rate up first 

thing out of bed. Do 5 jumping jacks, jump up and down, run a flight of stairs, dance around in your underpants to you alarm clock radio! Whatever it takes. Doesn't have to be a full blown cardio routine, just a few minutes. This will help trigger the switch over in your brain from night/sleep mode into day/awake mode and start up your metabolism.

Step 2: Drink up! Take one glass of warm water and squeeze in a few tablespoons of fresh limon (or lime) juice. 

This is a trick I picked up from both a reputed Chinese doctor (who recommended the lime) and the author of the Fat Flush Cleanse who included warm water with lemon (and cayenne pepper- which you can feel free to add if you are extra committed) as part of her fat flush program. It warms up the tummy, flushes the liver, and generally helps you digest better. WORKS LIKE  A GEM!

TIP: Drinking warm water throughout the day is great for you! Cold water has been found to slow the metabolism so if you are eating out- go ahead, be a snob, ask for water with no ice!

If you really wanna geek out about all the health benefits of drinking lemon water check out this site.

Breakfast Recipes: shakes and smoothies

My brother (Boss-Man to all of us trainers and a trainer himself) is Captain Smoothie. Every morning he whips together a wild blend of ingredients that comprise his morning breakfast. They work for him (and probably will for you too) because they are a quick and easy way to pack a lot of nutrition into one big to-go cup. Especially perfect for those who have a commute (and like to sleep in).

**One note: if you are planning on washing your dishes "later" (aka having someone else clean them) I recommend at least filling the blender with water before leaving it in the sink, so as to save yourself a lot of work and potentially save your marriage. ;)

For this section I will describe a good smoothie 'base' and then list a few other things you might want to add for nutrition or taste. You can't go too wrong with most combos assuming you've got a good base and even that's changable. See later for more specific recipes. 

Smoothie Base

1 banana

1-2C vanilla soymilk

1/2C mixed berries*

1-2 scoops quality protein powder 

Blend. 

If too thick, add more soymilk. 

Enjoy!

 *note: frozen make a great texture but be sure to at least drink warm water before or during so the cold doesn't slow down that metabolism we worked so hard to boost!

Smoothie Add-Ins

This is a list of 'da goods'. All these things have different benefits and tastes and reasons you should try them. Contact me for more information (or google 'em and see what you can learn!).

*'Green Powder': there are many makers of this kindof stuff (generally a blend of spirulina, wheat grass powder, algae etc.) but its important to get the good stuff. Metagenics apparently makes a great one (I get mine next week- Ill let you know what I think!). I used to take Greens+ and liked it a lot (its won a lot of awards!). HEALTH BENEFITS OFF THE CHARTS! look em up. seriously.

*Ground Flax Seeds: grind them yourself if you can. great source of fiber, healthy omegas, and have been found to reduce hot flashes by 50% in menopausal women! yey!

*Natural Peanut Butter: if you are NOT on a  diet and want to make your smoothie 'last' longer.

*Vanilla: a splash of this in a soymilk and banana shake makes for a yummy bananas and cream flavor

*Chocolate Soymilk: for the extra-indulgent. Better for post-workout than breakfast (too much sugar for the start of the day!).

Breakfast Recipes: eggs

The incredible edible egg:

So remember how I said I didn't like eggs? Well, thats largely the truth, the way most people make eggs. I don't know why. The texture? The egg-ness? Not sure. Whatever it is, it poses a real problem for me because I really want to love eggs! They are such a great way to start the day! Lots of protein, not too much fat, and so versatile! Alas. Not in the cards. HOWEVER, I have managed over the years to create a few egg recipes that I really like! 

HOORAY!

Yup. They aren't too eggy and they have lots of good for you things in them. A miracle! I say. Creativity is really your only limit when it comes to eggs. If you already like eggs- congrats! Eat up and enjoy. If you are less egg-thusiastic then dont worry. Try a few of these. If you still don't like them, check my other b-fast recipes and find something you do. 

Life is too short for bad food.

EGGS with Rice

This one is a classic from my days in Maui. Absolutely love it. Perfect for rice left-overs.

2-3 eggs (preferably organic free range)

1/3c cooked rice

small handfull spinach or leftover greens*

 (*optional)

Heat a small glug of olive oil in  a sauté pan and throw in your rice. Stir around with your spatula.

While that cooks up a bit break your eggs into a bowl and wisk (or fork or whatever) until mixed.

If your feeling green-y throw the greens into the pan with the rice now and stip them around until spinach has wilted or greens are warmed up. Also a good time to toss in some dried herbs (i like a touch of rosemary or italian seasoning).

Pour eggs into rice and scramble.

ENJOY!

Note: eggs with rice is particularly good with a spritz of Braggs (check your healthfood store) and a spoonful of sweet mango chutney. Sounds crazy but you can't knock it till you try it.

Tortilla Eggs

This one's a boyfriend favorite! If done right adds a great crispy texture to your scramble and is wonderful with fresh salsa or a bit of goat cheese and green chile.

2-3 eggs

1/2-1 tortilla

Heat a glug of olive oil in your trusty sauté pan and rip or cut your tortilla into 1" squares (approximately!).

Add the tortilla bits and allow to fry in the oil until golden brown. Flip the pieces and once brown on both sides pour in the eggs. Sprinkle in a few herbs if you want and scramble it up.

Done!

Soup Eggs

This one really should be entered by my Mama as she is Queen of the Soup Eggs but I will put it in here anyway as a tribute. Mama- feel free to correct or add on this one! For I am no soup egg queen (I cant do the fried eggs thing). Its an easy one though and GREAT on the fat-factor. Mama invented it when she was on strict Dr. orders to eat no fat at all (liver thing) and she started experimenting replacing oil with vegetable soups! Surprisingly yummy!

1 carton Butternut Squash Soup (Pacific Foods makes a good organic one)

2-3 eggs (or however many eggs you are wanting)

Heat your pan, pour in enough soup to cover the bottom. Allow to bubble and reduce (a little).

Break your eggs into the pan one by one. Cook until whites no longer look 'wet' then flip and continue to cook to your desired level of runny-ness.

Sprinkle on some sesame gomasio seasoning and a spritz of Baggs, if you feel so inclined, and you will officially be eating the exact same breakfast as her gloriousness the Queen of Soup Eggs does EVERY morning!! Yum!

Grandmom Laurie's Greens

My ever fantastic step-grandmom Laurie made these greens the last time she was here and they instantly became a Wood family classic. The surprising addition of raisins combats the bitterness of most greens wonderfully and makes these a crowd pleaser. Having a hard time getting your family to eat its greens? Try this recipe. The health benefits of 'greens' are innumerable and these actually taste good! And they are super easy to boot.

Thoroughly wash your greens* and chop into 2-3" strips. 

Chop about a half an onion (use more or less depending on how many bunches of greens) into medium sized chunks and throw into a warm sautee pan with a splash of olive oil.

Once the onions start to cook throw in a handful of raisin and stir.

After about a minute throw the greens on top and cover with a lid. Add a splash of water to steam and return the lid. 

note: If you have other things to cook you can simply turn off the heat and let it sit and steam while you cook. If not, simply continue to cook (turning greens over in the pan occasionally) until done (no longer crunchy, darker color, but not yet mushy!). ENJOY!

*not sure what 'greens' to use? try any or all of the following: dinosaur kale, purple kale, mustard greens (remember: mustard greens are great for our liver but tend to be extra bitter!), collard greens, beet tops, etc... 

Classic Greens

And to go with the salmon, or anything else for that matter, do learn to make classic greens. The fresher the better! Just picked out of the garden-sublime. If store bought, look for nonwilted, colorful bunches. Combine greens of similar textures for taste treats. Collard greens and kale, for example. Mustard greens (sharp) with chard. You can dress them up or dress them down to fit almost any menu.

Here's the basics:

Thoroughly wash 1 bunch (or more) of greens

Remove tough stems

Chop into 2-3" slices

Dice 1-3 cloves garlic, put in skillet with splash of olive oil, medium high heat

Immediately throw greens on top, cover. When it starts to cook, turn off burner and let sit with lid on until done (time depends on type of greens,  doesn't take too long, though)

Will finish by steaming and you don't burn them, which is easy to do if you are busy cooking other things at the same time. (yummy with 'Braggs Amino Acids Seasoning' or all by themselves!) 

Classic Salmon

Here it is folks! THE classic salmon recipe of the Appel-Wood household.  As a kid we used to eat this salmon at least twice a week, whenever we had company, and even more during grilling season. I had it so much that for a while I thought I didn't even like salmon! Since I've grown, (and started buying my own groceries!) this recipe has become the ultimate comfort food treat. For all my clients tuning in- tens points to you for all the healthy fats found in salmon! I recommend wild caught or sustainably farmed salmon or best of all (if you can get it) try Copper River salmon (yummmm!). Enjoy! 

-Ranier

Classic Salmon

Marinade:

• 1/2c soy sauce
• 2-3T grated fresh ginger
• 3+ crushed garlic cloves
• 1/4c fresh lemon juice 
• variation: add a splash or two of Mirin (sweetened Japanese sake)

Rinse salmon. If baking, line a large glass dish with tin-foil leaving enough on each side to close over the top of the fish and pre-heat the oven to 425F. If grilling place salmon in dish or platter deep enough to hold in the juices.

Mix ingredients for marinade in glass jar (if saving some for later) or bowl and pour over both sides of the fish. Let stand in juices for as long as desired (or don't).

If baking close tinfoil and slide into oven for about 20 minutes or until color turns (check thickest part of fish- see if dark pink parts have all turned light pink), add more marinade as needed. Remember: the fish will continue to cook once out of the oven! DONT over cook!

If grilling place fish skin side down (if there is skin) and leave grill at medium-high heat. Add marinade and flip as needed.

When done, take off heat and enjoy! To make it truly classic accompany the salmon with Classic Greens and baked sweet potatoes. :)