Category: Recipes

Celebrate the Smoothie Bowl

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This smoothie bowl can be a beautiful start to your day, a light lifting lunch, a lovely and refreshing midday snack or a cooling Summer’s eve delight.

Smoothie bowls can be made with a variety of fruits and veggies. to make the bowl pictured above:

Blend together until creamy…

  • a handful of sprouts
  • 1/2 cup frozen berries
  • 1/2 of a banana
  • 1/2 cup frozen mango
  • 1/2 cup of pineapple
  • 2 tablespoons of almond butter
  • 1/2 cup of almond milk
  • 1 tablespoon of chia seeds.  Blend and pour into a bowl.
    Top it with, blackberry, mango, pineapple, green apple, walnuts, pumpkin seeds and /or Brazil nuts. (Or any combination you like)

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To make the smoothie bowl above, blend together:

  • 1 cup of pineapple
  • 1 kiwi
  • 1 stalk of celery
  • 1/4 of an avocado
  • 1 frozen banana
  • 1 cup of almond milk
  • scoop of super green powder or handful of spinach
  • 1/2 tsp of maca powder, optional.

Pour smoothie in a bowl and top it with fresh pineapple and blueberries, goji berries, pumpkin seeds and some granola. I hope you give it a try.

Turning to Turmeric

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Here are a couple recipes to enhance your health using this powerful and delicious spice. Fresh or powdered, Turmeric can boost your immune system and curb inflammation.  There have been over a hundred scientific studies done to determine its powerful potential as an anti-cancer nutrient and has been shown to be superior in its ability to reduce systemic inflammation.  So finding ways to incorporate this spice into your daily routine can serve up some serious medicinal side affects.  Food as medicine is the best way to improve your health. Pairing the turmeric with a little black pepper in recipes will increase its absorption in the body giving you a better outcome.  Some studies indicate that the concentration of insoluble oxalates in turmeric could be troublesome for people with an oxalate sensitivity or who are prone to kidney stones, and should not consume more than 1 Tablespoon of turmeric a day.

Golden Almond Milk

  • 2 cups of plant milk (almond, cashew, hemp, oat)
  • 1 teaspoon of turmeric
  • 1/2 tsp cinnamon
  • 1 teaspoon of honey
  • pinch of black pepper

Combine all ingredients in a small pan and whisk until combined. Warm over med-low heat until warmed through. This can also be combined in a blender and blended on high for two minutes until warm. Serve in a mug and enjoy!

Golden Raw Overnight Oats

  • One recipe of Golden Almond Milk
  • 1 cup gluten free rolled oats
  • 1/2 cup sunflower or pumpkin seeds or mixture
  • dried fruit of your choice ( cherries, figs, raisins, goji berries)
  • fresh fruit of your choice ( banana, apple, mango, orange, berries)

Place oats and seeds in a mixing bowl or large jar. Pour milk over oats and mix well. Cover and place in the refrigerator overnight. In the morning, take your desired amount of soaked oats and seeds and place in a bowl. Top with your favorite fresh and dried fruits.  Easy and Yummy!

Turmeric Almond Balls

  • 1 cup of almond butter ( can substitute another nut or seed butter)
  • 1 Tablespoon of turmeric
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon black pepper
  • 1/4 cup honey
  • 1/4 -1/2 cup oats
  • 1/4 cup hemp seeds or sesame seeds
  • 1/4 cup raisins
  • 1/4 cup chopped nuts or pumpkin seeds

In a mixing bowl, combine the almonds butter, spices and honey. Mix well. Then add in the remaining ingredients and stir well to mix.  Form into balls.  Dough should hold together when pressed, if too sticky add more oats or seeds. These are great as travel snacks, on the go, in lunches to as an after school /work snack.

Cherry Fudge Balls

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These would make a festive healthy treat for the upcoming Christmas holiday and also a special valentines treat. They are easy to throw together if you have some dried fruit and soaked nuts.  Soaking can be done a couple days ahead, as drained fruit and nuts will keep in the fridge for about five days in a sealed container. That can save time on the day you want to make everything.

The balls will also keep for several days in the fridge or much longer if frozen. Different fruit and nuts can be substituted to change the flavor profile. Also including a little cinnamon, ginger and cardamom would add a nice Chai flavor.

  • 2 cups walnuts, soaked for 4 hours, rinsed and drained
  • 1/2 cup tart dry cherries, soaked for 15 minutes until soft
  • 3 dates, pitted and soaked with cherries
  • 6 Tbs. of cacao powder
  • 2 Tbs coconut sugar, ground fine
  • pinch of fresh ground black pepper (optional)

Put 2 Tbs of cacao powder and 1 Tbs of the coconut sugar in a small bowl, add the pepper, stir to mix  and set aside. Add the walnuts to a food processor and pulse until finely chopped. add remaining ingredients and process until a dough is formed and the mixture is pretty smooth.  If you choose not to soak the nuts, the dough may be dry, so I recommend adding a tablespoon of water to make it more like fudge. Using a tablespoon or scoop, make small balls rolling in your palm and then placing in the powdered cacao, sugar, pepper mixture. Coat each ball with the powder and set in a serving bowl or on a plate. Take a bite, close your eyes and taste deeply!

Hot Cocoa Evolution

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As you may already know, I love warm drinks once the temperatures drop below 45. So I’ve been experimenting with making warm drinks that pack a nutritional punch. This one starts out as pure indulgence, but then morphs as the leftovers evolve into a nutrient rich treat. So come along on this delicious journey….

I really wanted a hot cup of Cocoa, so instead of making nut milk and warming it on the stove and mixing in cacao powder and coconut sugar, I decided to try making in totally in the blender. So I chose to use cashews and Brazil nuts for the milk base and added to the blender one cup total of the mixed nuts. Then I add 3 cups of pure water, a half cup of good quality bittersweet chocolate chips or a chopped bar (70%+ cocoa, and only cocoa butter, cocoa, and cane sugar or stevia. I like Theo and CocoPolo). You could also use cacao powder in place of the chocolate bar. If using powder, you’ll need to add some sweetness, so honey, stevia or coconut sugar are my top choices. Then I add a teaspoon of vanilla and blend for two minutes. The friction created in the blender, heats the mixture and creates four to five cups of lovely hot cocoa. (You can decrease the amounts for less, but then you wont have any leftovers to evolve.)

So I drank a cup and shared a cup, ooh la la! But I had leftovers, so I placed that in a jar and put in the fridge.  Later I was in the mood to experiment again so I made a hot cup of Rooibos tea, added the tea to the leftover cocoa, put in a 1/4 teaspoon of cardamom and 1/2 teaspoon of cinnamon and blended that until warm. I enjoyed another warming elixir, good for the soul and immune system.  Then with leftovers from this, I added some oats and chia seeds to a jar, poured the leftover drink into the jar, sealed it and gave it a shake and allowed it to sit for a couple minutes and then shook it again. Placed it in the fridge and there it stayed overnight,

The next morning I had a Cocoa Rooibos Oat Chia Pudding for breakfast. I topped it with some chopped nuts and dried fruit and…Delish!

Next time I plan to add some superfood powders like maca and ashwaganda. These usually get into my smoothies, but I want to add them to my hot drinks for their added benefits of energy and stress modulation.

I hope this gave you some ideas you can take away to treat yourself to some goodness and make multiple uses from one recipe starting point.

Roasted Chimichurri Bowl

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This is a nice collection of roasted vegetables with a grain that is topped with creamy chimichurri herb sauce and avocado. You can make it your own by varying the roasted vegetables and grain.

I used brown Jasmine rice, Portabella mushrooms, bell peppers, red onion, garlic, rainbow carrots, and kale.

Cook rice by combining 1 cup of rice per 2 cups of water, bring to a boil and then cover and lower temperature to low and simmer for 35 minutes. Strain off extra liquid.  To roast the vegetables, cut vegetables into 1 inch thick slices, and lay on a roasting pan lined with parchment. Brush olive oil over each vegetable and sprinkle with salt.  Roast in a 400 degree oven for 25 minutes.  To roast the kale, wash and remove stem, tearing leaves into large pieces. drizzle with olive oil and massage to coat the leaves. Spread onto a parchment lined pan and roast for 10 minutes until softened and slightly crisp.

To make the chimichurri sauce, blend together one bunch each of chopped parsley and cilantro, a couple stems of mint, a teaspoon of dried oregano, 1/2 cup olive oil, and the juice of one lime, 1 teaspoon each of coconut aminos and cider vinegar and one clove of garlic. Blend this until smooth.  Spoon this over the rice and vegetables.  This sauce can also be used as a dip or sandwich spread, or added to soups and dressings to ramp up the flavor.

Varying the vegetables and substituting millet, quinoa, buckwheat groats, and even oats cooked in a broth will allow you to make this dish with what you might have on hand, while keeping the flavors fresh and the nutrients dense and filling.

I hope you enjoy this warming dish, which is full of antioxidant and immune boosting nutrients.

Super Boosting Red and Green Tea

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This is a powerful and delicious combination to increase your digestive function and feed the the ‘good guys’ in your gut.  You want your gut microflora to be in the best possible form as you enter into this holiday season. Stress, rushing through meals, extra sugar and treats, all things we often experience more of this time of year, really can wreak havoc on our digestion.  When we are not digesting and absorbing properly, the way we feel is most often affected. This deliciously warm concoction hits the mark by stimulating digestive secretions and providing:

  • polyphenols for optimal gut microflora and microbials to keep candida and the bad guys in check
  • melatonin to help regulate our body’s light sensors
  • phytonutrients for cellular health
  • deliciousness to satisfy the taste buds.  All Good!

Brew a cup of Jasmin Green Tea and allow it to steep for 5 minutes, covered.  Add one Tablespoon of Tart Cherry Concentrate, the juice from 1/2 lemon, and 2 teaspoons of local raw honey.

I like warm drinks this time of year, but this can certainly be enjoyed cool or on ice, or even blended into a slushy.

ENJOY AND TOAST YOUR GUT!

Healthy Traveling Tips

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Love to travel, but not sure how to eat in airports, on the plane or while running from one gate to the next? Airports are notorious for unhealthy food choices, but in the last couple of years there have been some attempts to bring in some healthy options. To stay on top of your health, you have to have time to look for them or pack your own, so your not consuming coffee, sugar, and fat while compromising your health. You want to arrive feeling your best, so you can enjoy time exploring and enjoying your designation. I’ll share a couple tips for traveling healthy from my own experience.
Fist, staying hydrated is so important, so drink 20 oz. of clean water before leaving home, and take an empty water bottle with you. A bottle with a filter is ideal, because you can fill it with tap water once you get through security and save $5 you’d sped on a bottle. If you plan to dine in one of the many airport restaurants, ask for water wth lemon. Water helps everything in the body work better, it even relieves pain. Carrying chia seeds to add to the water can provide a boost of protein, omega 3 fat, fiber and they help the body to absorb the water better and fill you up between meals.
Packing or purchasing fresh fruit and veggies gives you the highest amount of nutrients per calorie. Fruits are the highest food source of vitamins and vegetables are the highest food source of minerals and fiber. Fruits that travel well include, apples, citrus, bananas, and cutting up pineapple ,grapes and kiwi into a disposable cup makes a great meal on the go. Vegetable sticks with hummus or nut pates or spreads are stable unrefrigerated for several hours and travel well. Many airport restaurants offer fresh fruit and salads, and it is possible to find juice and smoothie bars.
If you plan ahead a bit, you can make some great travel snacks. If you have a dehydrator, flax crackers and dried fruit are quick and easy to put on trays and then you take them out when dry. Making power balls are an easy stir together snack that packs a good protein boost. Place a half cup of nut or seed butter into a bowl. Add 3 tablespoons of honey or coconut nectar and a pinch of salt. If you like add a scoop of protein powder and some superfood powder, I like maca. Then add seeds, dried berries, chopped figs, apricots or raisins. You can add soaked chopped nuts or crunchy brown rice cereal if that appeals to you. You will stir to coat everything and decide if it will stick together in a ball. If not add a little more nut butter or honey, if it’s too loose add more powder or seeds. Roll into balls and roll in shredded coconut and refrigerate. Place in a Baggie to travel. If there is no time to make your own, shop for organic fresh and dried fruit, trail mixes, protein or nut bars and individual packets of protein and/or greens powder.

I’m traveling to Rome as I write this and I have  a full day of flights and layovers, and I want to share with you what I’ve packed for snacks and found in airport venues. On the way to the airport, I drank a mixture of barley grass juice, protein powder, chia seeds and water. In my carry on, I brought dried cherries and dragon fruit, flax crackers, kale chips and dark chocolate covered almonds. In Detroit my husband and I dined at a Mediterranean restaurant and I had lemon water, chick pea hummus, tabouli and side salad. At JFK, I found a Jamba Juice and ordered the whole super greens juice, which is blended apple,carrot, spinach and kale with a bit of water. On the airplane, it is possible to request a special meal when booking, but the vegetarian meals are usually high in cheese and milk components. I did not order a special meal, but one of the options onboard was a salad topped with asparagus, squash, peppers,onion and a couple shrimp with a side of fruit. It is becoming much easier to travel and stay plant-based with tasty options along the way, but I try to be prepared in case I can’t find anything that fits into my criteria for staying healthy wile traveling. Now, I am much more careful about my choices while traveling to and from my destination because for me it is a stress on my system with the rushing, anxiousness, eating at off hours and the immune attack that is encountered along the way. Once I arrive, I love experiencing the food and culture of a new place – they both go hand in hand most of the time. But I continue to eat a majority of plant based options because they are available and delicious. Other countries are also making allowances for people with compromised systems, such as celiac disease.  I hope these simple ideas I’ve shared will benefit you in your travels.  I wish you a wonderful holiday season.

Smoothie Bowl

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Here’s a new twist on smoothies…filling a bowl with great things that go crunch and topping it off with a smoothie, stir and enjoy the goodness!

IMG_0467[1]My morning smoothie bowl usually consists of a mixture of nuts and seeds (walnuts, almonds, pumpkin, sunflower, flax and chia) then a fresh fruit, here I used apple, and some dried fruit, maybe (figs, apricots, cherries or cranberries). Then I blend a simple smoothie – you can add anything you like. I made this one with a generous spoonful of tahini, 1/2 cup almond milk, a big handful of spinach, some maca powder, ginger and a little maple syrup. I added a little water to thin it out a bit.

Coconut Kefir

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I love having a tangy kefir to pour over granola or muesli (mixture of nuts, seeds and dried fruit) and it is so easy to make and much more economical than purchasing store-bought, but the best part is you control the ingredients, so there is no added preservatives, sugars and gums.

  • 2 cans of full fat coconut milk
  • 1 packet of kefir starter or 1 tsp of probiotic powder

Empty cans into a small saucepan and warm gently over low heat, just until warm. The solid coconut cream should melt and mix with the milk. If you stick your finger in the pan it should feel neutral, neither cold or warm, but body temperature. At this point take the pan off the heat and whisk in the starter or probiotic powder, mixing it well. Pour mixture into a quart jar and cap. Wrap jar in a towel and let sit on your counter or in a cabinet for 24-36 hours without disturbing. The longer you allow it to sit, the tangier it will be. It will thicken as it cultures. When it has cultured to your liking, place in the fridge. It will keep for a couple of weeks.  Add sweetener as you serve it if you like. Try drops of flavored stevia, or a little honey or maple syrup. Sprinkle with cinnamon or nutmeg. Try adding it to smoothies, poured over fresh fruit or add savory herbs, like garlic, thyme, basil, oregano, or mint and use as a dip or sauce.

 

 

 

 

Raw Creamy Oatmeal

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This recipe makes enough for two and some leftover to save or to add to a smoothie. It is creamy, yummy and able to keep you satisfied until lunch. Get creative with stir-ins and toppings.

  • 1 cup soaked steal cut oats
  • 1 tbsp. of yogurt or kefir (optional)
  • 1 apple, cored and chopped
  • 3 dates, chopped
  • 1 tsp. cinnamon
  • 1/4 cup shredded coconut
  • Optional toppings: raisins, chopped dried fruit, chopped nuts, seeds, cacao nibs, orange sections, bananas, berries, puree of squash or sweet potato…

Place the oats in a bowl and cover with water.  If available, add a spoonful of yogurt or kefir and mix well. Cover with a towel or plastic wrap and allow to sit overnight. After the oats have soaked for at least 6 hours, combine everything except toppings, in a food processor and process until desired texture is reached: chunky or creamy.

Place in serving bowls and stir in assorted toppings. Leftovers will keep for several days in a sealed container in the fridge. A larger batch can be made and kept in a glass jar, ready to dish up or take on the run.

*For this recipe, rolled oats can be used. Rolled oats only need 15 minutes of soaking.

This recipe can be varied by adding other dried fruit in place of dates such as raisins, figs, or apricots, and substituting pear or banana for the apple. Add different spices to enhance flavor.