Do people really want to eat well?

We call ourselves Conscious Cravers for two reasons. The first is because one of our mottos is "we crave, but we crave consciously!" The second is because we provide environmentally friendly food and wellness classes to anyone and we go anywhere people will listen to us. Our names are Ebeth Johnson, Natalia Gavaria and Suzanne Barr. Together we teach teens and adults how to eat for physical, mental and spiritual well-Being. In the last five years Conscious Cravers has created learning-kitchens in all kinds of places including churches, community centers, schools, corporate offices, libraries and parks. We figure as long as we get the message out who cares where we do it!

As we make our way around New York City people are really curious about our work. Most often people ask if our students, especially the teens, are really into the idea of good food, for good health and a greener planet. The answer is yes.

People, including teenagers, do buy into the idea of good food, for good health and a greener planet. In fact, the biggest challenge in getting young people to eat well is the adults. Adults tend to underestimate young people’s desire to learn and care about what they eat and how they treat their bodies. At Conscious Cravers, we find that teenagers who are given a chance to explore new tastes, learn knife skills and try new recipes are sincerely and actively interested in finding out more. They also implement what they learn in our classes at home and share ideas with their friends and family.

The challenge with adults is getting them to believe eating well is delicious and easy. The secret is knowing how to present the message to them. Typically, adults (and teens too) associate nutrition messages with a monotone voice explaining the intricacies of carbohydrates, fats and proteins. Many people fear a nutritionist will dole out a lengthy list of foods not to eat, and they assume this list will include all of the foods they really want to eat! Plus many of us perceive healthy food as tasteless and boring.

At Conscious Cravers, we have a different approach for kids, teens adn adults alike. First, we use skits, role play, journaling, cooking and eating to make our workshops fun, interactive and engaging. Second, it’s rare that we tell someone not to eat a particular food. We say listen to your body and when you decide to eat something choose the highest Quality ingredients (local and fresh), choose a Quantity of food that is an appropriate serving size (fits in your hand) and eat in Moderation (not too much or too little of anything). These are 3 of our keys to healthy eating. For short we call them the Q.Q.M (Quality, Quantity, Moderation). With an eating lifestyle as easy as the Q.Q.M. who would not buy in? And to address the idea of healthy food as boring we simply say “Look at us, do we look like people who eat tasteless food?” Then we get cooking because we all know the proof is in the pudding!

Summer Vegetable Scramble

Eggs have always been one of my favorite foods. They were in fact the first food I made "all by myself" as a child. Over the years I've experimented with different flavorings to take my scrambled eggs to the next level. The following recipe is spiced with turmeric and though I'm happy to eat full flavored things first thing in the morning I know not everyone will enjoy that. So I recommend this scramble for a late-morning brunch or a light dinner with a fresh green salad. This recipe doubles easily for more guests! Enjoy!

Serves 1-2 with toast and green salad

Ingredients:

2 teaspoons olive oil

3 tablespoons minced yellow onion

1 cup minced yellow squash (1 small squash)

1/4 teaspoon salt

1/4 teaspoon turmeric

2 tablespoons chopped cherry tomatoes (about 7 tomatoes)

2 farm fresh eggs

2 teaspoons chopped fresh chives

Procedure:

1. In a small skillet, over medium low flame heat olive oil. Add onion, squash, salt and turmeric, saute about 5 minutes , stirring occasionally.

2. Add cherry tomatoes cook 3 minutes more.

3. Meanwhile, scramble the eggs well. Add eggs to skillet with veggies, stirring. As the eggs begin to congeal and are nearly done, remove eggs from heat and stir in chives. Continue stirring until eggs are cooked through but not dry. Serve immediately with toast and green salad.

Cool N Creamy Coleslaw

Fourth of July is around the corner and we're all looking for tasty good-for-you sides. This Cool N Creamy Coleslaw is a fail proof dish that's sure to be a party pleaser! Enjoy!

Ingredients:

1/4 cup grated yellow onion

1 cup best quality mayonnaise

2 tablespoons + 2 teaspoons balsamic vinegar

2 tablespoons + 2 teaspoons honey

1 1/2 cups shredded red cabbage

1 1/2 cups shredded green cabbage

1/2 cup grated carrot

3 tablespoons chopped fresh basil

Procedure:

1) In a serving bowl combine onion, mayonnaise, vinegar and honey. Using a spoon, mix well to combine.

2) Add cabbage, carrots and basil. Mix well to coat veggies with dressing. Allow to chill 10-20 minutes. Serve and Enjoy!

Farm Fresh Zucchini and Fusilli

This recipe was born at a cooking demo we did at Added Value an urban farm in Red Hook, Brooklyn. When we tested the recipe we found that the variety of zucchini and tomatoes used makes a huge difference in the flavor. We’ve included the names of the variety of veggies we used in the recipe. Just ask your local farmer to help you find them. If you can’t find purslane use 1 cup chopped swiss chard or spinach. Serve with crusty bread and a green salad!

Ingredients:

1 ½ cups dried fussily pasta

2 tablespoons olive oil

1 cup chopped red onion

2 large garlic cloves, peeled and minced

¾ teaspoon sea salt

Generous grindings of fresh black pepper

1 ½ cups shredded Costata Romanesco zucchini

¼ cup chopped fresh purslane

2 cups halved Sun Gold cherry tomatoes

1 tablespoon fresh lemon juice

3 tablespoons chopped fresh Basil

1 tablespoon parmesan cheese

Procedure:

Bring a large pot of well salted water to a boil. The water should taste salty.

Meanwhile, in a large skillet with a lid, over medium flame, heat olive oil. Add the onions. Allow to cook until they become tender and translucent. Add the garlic, salt and pepper and cook a couple minutes more, until the garlic is fragrant but not browned.

Over the sink, take a handful of grated zucchini and squeeze it to release the water. Then add it to the pot. Repeat until all the zucchini is added. Stir to combine. Add the chopped purslane, mix well and allow to cook one or two minutes.

Add the cherry tomatoes. Stir to combine, gently pressing the tomato halves to release their juices, then cover.

Add the fusilli to the boiling water and cook until aldente, about 7-9 minutes. Do not over cook.

While the fussili is cooking stir the zucchini mixture once or twice. When the fussily is done drain it and add it to the pan with the zucchini. Mix well to combine.

Stir in the lemon juice, basil and parmesan cheese. Taste and adjust seasoning with salt and pepper. Serve and Enjoy!

Conscious Craver Global Beauty

I know. It’s been a while since we’ve written anything on our blog. You’ve got to forgive us we are busy ladies. Most recently we supported the East New York food co-op’s annual health fair. The event was a blast, complete with healthy grilled items, a clown and of course the Conscious Cravers. We did one of our new workshops called Conscious Craver Global Beauty where folks at the event learned how to make homemade spa products from common household foods. People were amazed at how effective some sugar and olive oil can be to smooth, soften and sparkle rough dry skin. Folks also wondered why they never knew the toning, pore-closing effects mashed avocado, olive oil and a touch of lemon can have on the delicate skin of the face. Scroll down for a recipe from this workshop!

Other exciting news, Ludie and I are getting really close to finishing the design of our website. We’ve been working with an amazing woman photographer, Carucha L Meuse, who took the pictures that will color the feel of our website. She’s done a great job!

Be well and eat well,

Elizabeth Johnson, Conscious Craver

Green-Being Avocado Mask
makes enough for you and a friend


1 ripe avocado
1 teaspoon lemon juice
2 tablespoons olive oil

Slice the avocado in half lengthwise. Remove the pit by gently tapping your knife into the seed twisting slightly and pulling upward. Use a spoon to scoop the flesh into a small bowl. Add lemon juice and olive oil. Using the back of your spoon, or a masher, mash the avocado until it becomes creamy. It's o.k if there are a few lumps. Using your fingers, spread the mixture onto your face and neck. Allow it to dry. Remove by splashing your face with warm water and gently rubbing your face with a washcloth or your hands. Finish by massaging a touch of olive oil onto your face. Look at you glow!!!

An update and 3 new recipes

In the last month, the women of Conscious Cravers have been busy influencing the minds of young people at New York Public libraries, Queens Public libraries and Sadie Nash. We’ve had a ton of fun cooking with the teens and teaching them about the inherent energy of all things and especially in food. Our students gained knife skills, confidence in the kitchen, and learned the most important ingredient to add to there dishes: LOVE! It is a special treat for us to witness young folks gain a newfound sense of empowerment as they learn about foods that fuel their lives and nurture their souls. Currently we are gathering quotes from some of our recent classes, so our students may speak for themselves. Please look forward to great pictures and quotes in the coming weeks. In the meantime here are three new recipes that have our students asking for more! We think you’ll enjoy them too.

Eat well and be well,

Ludie and Elizabeth

Afro-Latina Beans

Ingredients:
1 package best quality bacon
½ red onion, diced
½ green pepper, diced
2 stalks celery, diced
Pinch of sea salt
3 garlic cloves, minced
1 teaspoon dried oregano
1 tablespoon soy sauce
2 tablespoons white wine vinegar
1 tablespoon chopped green olive
1 tablespoon chopped capers
1/2 cup tomato sauce
1- 8 oz. can black beans, drained and rinsed
2 cups water
3 tablespoons minced fresh thyme

Procedure

1. In a sauté pan, over medium flame, cook bacon until brown and crispy. Using a slotted spoon, remove bacon from pan, set aside to drain on paper towels. Reserve three tablespoons of bacon grease and discard the rest.

2. In the same saute pan, over medium flame, heat bacon fat. Add onions, green pepper, celery, garlic and salt. Sauté about 4 minutes or until fragrant and vegetables are slightly tender.

3. Add oregano, soy sauce, vinegar, green olives and capers. Mix well. Allow to cook about 2 more minutes.

4. Add tomato sauce and beans, stir to incorporate. Then add water and mix again.

5. Simmer, covered for 20-25 minutes until liquid is reduced and thickened.

6. Add thyme and bacon, adjust seasoning, if needed. Serve over brown rice or with a side of cornbread. Enjoy!