From Mat to Table – Episode 7 Show Notes
In Episode 7, Tracy Anderson interviews Heather M., digital forensic expert, proud mother of two and the Method extraordinaire. She is a longtime member of the TAmily and has been following the Method for over ten years. Heather started with the Metamorphosis DVDs and has recently embarked on her MYMODE journey. She is the director of digital intelligence at Cellebrite and a mother of two, balancing selfcare, her career and motherhood all at the same time. Join Tracy and Heather for an in-depth conversation about the ups and downs of the MYMODE journey, the feeling of belongingness within the TAmily, and the importance of being honest, with yourself and others.
Episode 7 of In My Kitchen the hearty, post-workout lunch. Come into Tracy’s kitchen to cook with her resident chef, Alexander Browne, while he cooks an impeccable lunch that is full of mood-enhancing vitamins, energy-giving proteins and Omega-3s. Chef Alex guides you in preparing a green goddess soup, Chilean sea bass with Israeli couscous and cauliflower puree, and zucchini bread with coconut frosting.
TODAY’S CONVERSATION
Episode 7
Podcast Team’s Insights and Takeaways
We love these TAmily episodes <3 We get to see and hear the life-changing benefits deliberately cultivated, one day at a time, inside the minds, bodies, and souls of women who show up for themselves, at home and at the studio. Each guest we’ve had the pleasure of speaking with has opened up about reaching out when they needed support and encouragement, and found it in a like-minded friend or two (or even three). It’s both heartwarming and exhilarating – read more about our takeaways from this conversation below:
In Tracy’s essay, ‘The Importance of Honesty As It Relates to Our Wellness,” (Feb 1st, 2022) she wrote,
“Being able to tell yourself the truth about where you’ve been—and where you are—is very important.”
“You have to look very honestly about… how well you actually know yourself. These things matter, because even when the truth is hard to swallow, it liberates you. The truth creates the space you need to grow.”
“The small lies you tell yourself are the tiny things that stagnate and keep us from really being all that we desire.”
In this episode, Heather and Tracy talk about showing up for themselves on and off the mat, being honest with themselves, and self care being necessary, not selfish. They tell us how they came to be more honest with themselves and the major difference it has made in their choices and relationships.
QUOTES
(00:15:05) Heather, quoting her therapist, “ You work so much because you’re hiding from something in your life.”
(00:23:00) Tracy, “Your health can handle the truth, it can’t handle lies. When you’re living a lie you’re not helping anyone.”
(00:25:39) Heather, “You have probably the largest group of women followers, that are really close, and we’ve formed real friendships.”
TODAY’S MENU
Episode 7
Nutrition Insights:
- Great post-workout meal (light and replenishing)
- Mineral-filled and energy-giving
- Bonus: dessert also supports the above!
Green Goddess Soup
(serves 4)
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 1 stalk of celery, diced
- 2 cloves garlic, minced
- 1/4 cup white wine
- 4 cups broccoli florets
- 3-4 cups chicken or vegetable stock
- 4 cups spinach leaves
- 1/4 cup fresh dill (reserve a few leaves for garnish)
- 1/2 cup coconut yogurt (reserve some for garnish)
- 1/2 ripe avocado, pitted and peeled
- Salt and pepper to taste
Instructions:
In a medium heavy-bottomed pot, add olive oil and turn heat to medium. Once hot, add onion and celery. Saute for 3-4 min, stirring frequently. Then add garlic and cook for another 30 sec. Pour in white wine and cook for 1-2 min until the wine is reduced by half. Add in broccoli and 3 cups of stock. Bring to a boil, reduce heat to simmer, cover with a tight-fitting lid and cook for 15 min.
While the soup is cooking, bring a medium pot of water to a boil. Then fill a separate bowl with ice water and set aside a colander. Once water is boiling, add the spinach and dill, and cook for 1 min. Then pour spinach into the colander and place the colander into the ice bowl. Let spinach and dill cool. Once cool, remove spinach and dill from water, squeeze out excess water from spinach and set aside. Once soup has finished cooking and broccoli is tender, pour soup into a large blender. Add spinach, dill, coconut yogurt, and avocado into the blender. Blend on high speed until smooth. Taste and add salt and pepper if desired. If the soup is too thick, add the rest of the stock until you reach your desired consistency. Then pour soup into a serving bowl, and garnish with a dollop of coconut yogurt and a few sprigs of dill.
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Chilean Sea Bass with Israeli Couscous and Cauliflower Purée
(serves 4)
Chilean Sea Bass
- 4 6-oz filets Chilean sea bass, skinless
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions:
Preheat the oven to 450°F.
Remove fish from packaging and pat dry. Season fish with desired amount of salt on both sides.
Place a non-stick pan on the stove, add olive oil and set to medium high heat. Once the pan is hot, lay the fish down into it. Make sure to have extra space in the pan. Cook fish for 5 min without disturbing or moving the fish. The fish should have a nice golden brown crust. Now flip the fish and cook for another 5 min. Remove fish from pan, place on baking sheet and place in oven for 5 min. Depending on the thickness, you might need to cook the fish longer or less. Once the fish is ready, it should have a nice golden brown color and a flaky texture.
Israeli Couscous
- 1 tbsp vegan butter
- 1 cup Israeli couscous
- 1 1/2 cups chicken or vegetable stock
- 1 tbsp olive oil
- 1/2 cup yellow onion, small dice
- 1/2 cup summer squash, small dice
- 1/2 cup zucchini, small dice
- Zest of one lemon
- 2-3 tbsp chopped fresh parsley (reserve some for garnish)
- Salt and pepper to taste
Instructions:
In a medium pot, add butter and turn heat to medium. Once butter has melted, add couscous and toast for 3-5 min, stirring frequently. Once toasted, pour stock into the pot, turn heat to high and bring to boil. Reduce heat to a simmer, cover with a tight-fitting lid and cook for 15 min.
While couscous is cooking, make vegetables. In a large saute pan, add olive oil and heat the pan to medium high. Once hot add onion, squash and zucchini. Season with salt and pepper. Saute for 5 min and stir every once in a while. Don’t stir too much because you want the vegetables to retain their color.
Once couscous has finished, stir and add in the vegetables, lemon zest, herbs, parsley, salt and pepper. Cover and set aside.
Cauliflower and Onion Purée
- 1 tbsp olive oil
- 3 cups cauliflower florets
- 2 cloves garlic, chopped
- 1 medium yellow onion, sliced medium thickness
- 1/4 cup chicken or vegetable stock
- Salt and pepper to taste
Instructions:
In a medium sauce pot, add olive oil and heat to medium high. Once hot add cauliflower, onion and saute for 2-3 min. Then add garlic and cook for 30 sec. Now pour stock into the pot and bring to a boil. Once boiling, reduce heat to a simmer, cover with lid and cook for 20-30 min. Once the cauliflower is tender, pour contents from the pot into a blender. Blend on high speed, taste, and add salt and pepper if desired. Blend again until you achieve a smooth consistency. Pour puree back into the pot and keep warm.
Cooking order:
1st. Cook Couscous
2nd. Cook Cauliflower Purée
3rd. Cook Chilean Sea Bass
4th. Plate
Plate the dish with a large scoop of the cauliflower puree, spreading it with the back of a spoon to make a large circle.
Lay a large portion of couscous at the center of the puree.
Place the fish on the bed of couscous and garnish with fresh chopped parsley.
Enjoy!
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Zucchini Bread with Coconut Frosting
(serves 8)
- 1 1/2 cups gluten-free flour
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1 tbsp cinnamon
- 1 cup grated zucchini
- 2 eggs
- 1/2 cup coconut oil
- 1/4 cup coconut sugar
- 3/4 cup sugar
- 1 tsp vanilla extract
Instructions:
Preheat the oven to 350°F.
In a medium mixing bowl, whisk dry ingredients including the gluten-free flour, baking soda and powder, salt and cinnamon, and set aside.
Shred a small-medium zucchini with a shredder to make 1 cup. Set aside.
In a medium mixing bowl, whisk the eggs with coconut oil, coconut sugar, sugar and vanilla. Pour dry ingredients into wet ingredients and whisk. Fold in the shredded zucchini. Then pour batter into a greased 4 x 8-inch loaf pan and place in the oven. Bake for 50 min.
Once done baking, remove from the oven and test bread with a cake tester or tooth pick. If you use a toothpick, place it into the center of the bread and if it comes out clean, the bread is ready.
Let cool for 15 min, then slice and serve with frosting.
Coconut Frosting
(1 cup)
- 1/2 cup condensed coconut milk
- 1/2 cup coconut yogurt
- 1/4 tsp salt
Instructions:
In a small bowl, add coconut milk, coconut yogurt (Chef Alex loves the brand CocoJune), and salt. Whisk well and pour into an airtight container. Place into the fridge.
