Category: snacks

Spiced Seed / Nut Butter

Chef KimLeave a Comment on Spiced Seed / Nut Butter

For this you can use any seed butter or nut butter you like best. Each one will bring its own unique flavor and nutritional profile.  Sunflower seed butter tends to be on the slightly bitter side, with sesame butter (tahini) even more bitter.  Cashew and Macadamia nuts are on the sweet side.  Almonds are pretty neutral. You can definitely blend butters to get a unique flavor.  I tend to stay away from peanut butter because it is often laden with mold and aflatoxin causing allergic response and inflammation.

To one cup of nut / seed butter add:

  • For an Asian flavor profile:
  • 2 Tbs ginger
  • 2 Tbs coconut aminos or tamari
  • 1/4 tsp cayenne
  • For a Mediterranean flavor:
  • 1 Tbs Cumin
  • 1 tsp smoked paprika
  • 1 tsp turmeric
  • pinch of salt (pink or grey)
  • a little water or lime juice to get things to mix

Beet Hummus

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  • 1.5 cups cooked chick peas or 1 can
  • 1 cup steamed beet puree
  • 1/2 cup chopped zucchini
  • 3 Tbs tahini
  • 2 Tbs lemon juice
  • 2 Tbs olive oil
  • 2 tsp cumin
  • 1 garlic clove, minced

In a food processor or blender, place the chick peas, beet puree and zucchini. Blend until it starts to become creamy.  Stop the blender, scrape down the sides of the container and add remaining ingredients. Blend until thoroughly combined. Serve as a dip, spread or as a filling for green leaves, peppers or tomatoes.

Citrus Cinnamon Chia Pudding

adminianLeave a Comment on Citrus Cinnamon Chia Pudding

This easy, yet yummy cleansing breakfast or snack is packed with calcium and omega-3 fatty acids that are so important to get into our diets. Plus the vitamin C and cinnamon help with immune, and blood sugar regulation. All around Good!

  • 1 cup of nut /seed or coconut milk
  • 3-4 Tbs chia seeds
  • 1 tangerine, orange or grapefruit
  • cinnamon to taste

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Celebrate the Smoothie Bowl

Chef KimLeave a Comment on Celebrate the Smoothie Bowl

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

Chef KimLeave a Comment on Turning to Turmeric

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!

Smoothie Bowl

Chef KimLeave a Comment on Smoothie Bowl

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.