Category: Gluten-Free Page 2 of 5

Shredded Brussels Sprouts Salad with Walnuts

Isn’t fall food the best?

What’s not to like?

Soups, stews, chilis, squash, apples, Thanksgiving, and

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I’ve always liked certain vegetables that other kids didn’t like, including Brussels sprouts, but I think the Parmesan cheese shower I coated them with as a kid helped hide the taste. I think I liked the taste of the cheese…not so much the bitter taste of the overcooked Brussels sprouts.

Brussels sprouts get a bad rap because most of us have only ever eaten them steamed or boiled to death, which releases all of the not so pleasant smells most of us associate with Brussels sprouts.

BUT it doesn’t have to be that way? Brussels sprouts don’t have to be awful.

They can be incredibly delicious, especially when roasted, sautĂ©ed, or prepared raw, which is what we’re doing for today’s recipe. I first served this dish at a Healing Foods cooking class I taught in Baltimore recently, and it was a hit.

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It gave me an excuse to use the food processor, which I demo’d on a Facebook live video. Using a food processor is SO MUCH FASTER and more efficient than chopping things like Brussels sprouts by hand.

The brand I recommend and have had the most success with is Cuisinart. I have an 11-cup style and a 14-cup style, and the 11-cup is sufficient for most things I do on a daily basis. You can find the best deals on their food processors on Amazon.

Brussels sprouts are in the cruciferous veggie family, which includes all-stars like broccoli, cauliflower, cabbage, arugula, collard greens and kale.

The compounds in Brussels sprouts help activate cancer-fighting enzyme systems in your body and support detoxification (cleaning out the gunk). Upping your intake of these mini cabbages can also help reduce inflammation and your risk of chronic diseases like heart disease and cancer.

If you’ve always been a Brussels sprouts hater or skeptic, I encourage you to give this recipe a try. Serve it up to family and friends – I bet they’ll never know they’re eating Brussels sprouts!

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Shredded Brussels Sprouts Salad with Walnuts

Ingredients

1 pound Brussels sprouts, ends trimmed
1/4 cup lemon juice (about 1.5 lemons)
Zest from 1/2 lemon
1/2 tsp coarse sea salt
1 tsp Dijon mustard
1 tsp 100% pure maple syrup
1 clove garlic, peeled and grated or finely minced
1 shallot, finely chopped
1/4 tsp black pepper
1/3 cup extra virgin olive oil
1/3 cup walnuts, lightly toasted and chopped
1/4 cup naturally sweetened cranberries (optional)

Directions
1. Working in small batches, place brussels sprouts in feed tube of processor fitted with shredding blade. Pour shredded Brussels sprouts into large bowl.

2. Whisk dressing ingredients (lemon juice through black pepper) together starting with the lemon juice, streaming in the olive oil last. Toss with brussels sprouts to coat evenly. Add more dressing if needed. To soften Brussels sprouts, refrigerate salad at least 30 minutes.

3. Top with walnuts and dried cranberries.

This salad will hold up well for a few days in the fridge 🙂

Do you have any favorite Brussels sprouts recipes? Feel free to share them below!

Triple Orange, Fennel & Beet Salad with Arugula

Wouldn’t you love to know how to make the most of your food, so you waste as little as possible AND stay nourished with delicious food?

I’m here to help 🙂

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In the first part of a two-part series I’m teaching about the restorative, healing power of food, I shared several anti-inflammatory, antioxidant-rich, nutrient-dense recipes. All of the recipes are free from wheat, milk, eggs, soy, shellfish, and peanuts, which are some of the most commonly allergenic foods.

In their book, The Elimination Diet, Tom Malterre and his wife Ali Segersten point out that 80% of their patients felt significantly better after removing dairy and gluten from their diet. I found that all of my symptoms – allergies, congestion, frequent colds, dry skin, acid reflux – were reversed when I changed my diet and removed dairy and gluten.

One of the reasons I started this blog was to share recipes and inspiration for you to make changes based on what your body is telling you it needs.

We made homemade almond milk, chocolate-covered cherry smoothie, white bean and fennel soup, sauteed greens with pumpkin seeds, and the recipe in today’s post. I was inspired to make a salad with beets and oranges as I was reading Dr. Michael Miller’s book Heal Your Heart. But I wanted to upgrade it by adding in some stomach-soothing fennel, anti-inflammatory avocado, and anti-cancer arugula.

Not only that but this recipe features all three components of the orange – zest, juice and whole segments. It’s a great way to reduce food waste and make the most of the dollars you are spending!

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Ingredients

4 beets, diced (Love Beets is my favorite brand)
1 fennel bulb
2 oranges
1/4 tsp coarse sea salt
1/2 tsp fresh ginger root, peeled and grated
1 tsp raw honey
1/2 cup extra virgin olive oil
1 avocado, diced
1/4 cup pecans, chopped

Directions

  1. Prep fennel following these steps from The Kitchn and put in a large bowl. I used a mandolin to thinly slice it.
  2. Peel one orange, cut into slices, then pull segments apart. Set aside.
  3. Zest half of second orange using a microplane grater into a medium bowl. Cut the orange in half and squeeze the juice into the bowl, being careful to remove the seeds. Whisk salt, ginger, and honey into bowl with juice and zest. Whisk in olive oil until it starts to thicken.
  4. Pour half of dressing over fennel and let sit for 10 minutes, so orange juice can soften fennel. Add beets and orange slices and toss to combine. Add arugula, avocado and pecans and toss gently to combine. Add additional dressing if needed. Serve immediately.

10 Tasty New Food Finds from Natural Products Expo East 2016

What a whirlwind the past few weeks have been!

From the Natural Products Expo East in Baltimore to the Culinary Nutrition Expert Retreat in Toronto, a Holistic Health Conference in Madison, Wisconsin and the New Jersey Veg Fest yesterday, and teaching a few workshops in between, I’ve been on what felt like a natural health tour of North America.

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I’ve also gotten some clarity around how I want to focus and what I want to share. I feel drawn to go deeper on this blog than I have been in the past few months. I’m grateful for your patience with me as I’ve been a bit less regular with posts over the past month, but the clarity I’ve gained during that time was worth it.

One of the reasons you’ve told me you come to me with questions or follow me on Instagram and Facebook is to be up to date on the latest and greatest natural food products that I use in my own home and recommend to you. I know one of the most frustrating aspects of starting to eat well and remove foods like dairy and gluten is the overwhelm you feel when you step into the store and blankly stare at a wall with 20 options for one product.

How do you know which to choose?

I’m here to make it easier AND to introduce you to some fun, new products before they hit stores. For the past three years, I’ve attended the Natural Products Expo East in Baltimore as Press because of how much this community supports my efforts on social media (THANK YOU!).

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I want to pay it forward by sharing with you my top finds from the expo. As with all of my recommendations and recipes, they are all gluten-free and dairy-free.

I think you’ll be excited to see what is going to be coming to grocery stores in the coming weeks and months!

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1) Hilary’s Eat Well Breakfast Sausage Patties

I first found out about Hilary’s Eat Well veggie burgers two years ago at my first Expo. To be honest, I wasn’t someone who ate veggie burgers; I thought they were pretty nasty and full of a bunch of ingredients I wouldn’t have in my own pantry.

These burgers are different. They are one of the ONLY foods we have in our freezer at all times. Bill loves to have them for breakfast, topped with an egg or on top of a sweet potato hash, and we also love them toasted and then crumbled up on a salad. I featured these burgers in my mason jar salad recipe at the end of the summer. They are SO good!

To make things even better, they now have a breakfast sausage version. It contains all real food for ingredients (i.e., no weird soy protein isolates) AND is dairy-free, gluten-free, soy-free, and egg-free. The two versions I tried were Apple Maple and Spicy and my favorite was definitely the Apple Maple.

Where to Find Them: Click this link to find a store near you where you can buy all of Hilary’s Eat Well products.

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2) Farmhouse Culture Ginger Beets & Kraut Krisps

Since over 70% of our immune system sits in and around our digestive system, eating fermented foods is one of the best things we can do to boost our immune system, not get sick, clear up our skin, reduce bloat, and have regular bowel movements (at least 1/day!).

I’ve been a fan of Farmhouse Culture’s Kimchi and Sauerkraut for about a year now and a few months ago I started taking their Gut Shots to support my digestive and immune systems. When I stopped by their table and saw their new branding (love it) and their new products, I was stoked!

The ginger beets were amazing and would be delicious chopped up and put on a salad or just eaten as a snack. But one of the coolest snacks I tried all day was the Kraut Krisp. With almost 50% sauerkraut, organic corn masa and a shelf stable probiotic blend in the seasoning mix, this is a chip you can feel good about eating. The dill pickle is amazing! I’m hoping to see both of these yummy foods in my local store soon!

Where to Find It: Here is the link to their Store Locator. On the link is a Product Request form that you can print out and take to your local store!

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3) Beetnik Organic Frozen Meals 

We discovered beetnik Organic frozen meals about a year ago.What I love about them is that they are made with real, whole food ingredients and taste more like a homemade meal than a frozen one.

They are Bill’s #1 go to choice for lunch at school when he hasn’t packed leftovers or planned ahead. As an elementary school teacher, he’s lucky if he gets 20 minutes to enjoy his lunch, so convenience is key, but so is staying fueled and energized throughout the day.

Bill has liked every single one he has tried, and I know he’ll be excited to check out some of their new flavors like Ragu Alla Bolognese, Pollo Alla Cacciatora, Organic Lemon Chicken with Cauliflower Rice, Organic Shepherd’s Pie with Grass Fed Beef, and Organic Beef Chili with Sweet Potato. The first two are pasta sauces, and the last three are paleo-friendly and grain-free.

Where to Find Them: I buy them at MOM’s Organic Market or Roots Market, but you can use this store locator to find them near you.

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4) Miyoko’s Creamery {Dairy-Free Cheeses}

When you stop eating dairy, one of the things you miss the most is the creaminess of cheese. Fortunately, food has come a LONG way, and brands like Miyoko’s give us the opportunity to get that beloved texture back 🙂

At the Expo, they were sampling their Smoked Farmhouse, Fresh Loire Valley and Double Cream Chive cheeses as well as a few others. They also have Garlic Herb, Sundried Tomato Garlic, Winter Truffle and Herbs de Provence varieties. Organic cashews are the base of their cheeses and give them a rich and creamy texture

Where to Find It: I buy mine at MOMs Organic Market or Whole Foods but you can use this store locator to find where they are sold near you!

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5) Soul Sprout Snacks

After undergoing a rebranding from Two Moms in the Raw (who I’ve written about here) to Soul Sprout, these snacks are better than ever. They have granola bars, almond butter truffles, nut bars, grain-free cereal, and almond protein crackers.

Their plant-based snacks are made with sprouted ingredients and have recently undergone a makeover in the ingredient list. They used to use agave as a sweetener but upgraded to coconut sugar, which is less controversial and even more delicious.

Where to Find Them: I buy mine at MOMs Organic Market, but Whole Foods and The Fresh Market carry their products as well. Look for them at your local grocery store or shop online on their website here.

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6) Jackson’s Honest Chips

I first tried these chips at Expo East two years ago and fell in love. They have become our go to chip and I’ve introduced them to dozens of people through my workshops and cooking classes, and my coworkers are kind of obsessed with them, too. They’re perfectly crunchy and incredibly satisfying.

The founders of the company created the chips as a result of helping their son recover from an illness doctors couldn’t diagnose or treat. They discovered how powerful coconut oil was in his healing and use it as an ingredient in all of their chips. My favorite variety is the sweet potato chips, but they introduced two *new* products at the Expo – Maple Cinnamon Sweet Potato and Rippled Red Heirloom Potato Chips. All I can say is YUM.

Where to Find Them: I buy mine at MOMs Organic Market, Wegmans or The Fresh Market, but you can find them near you using their store locator here.

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7) Cappello’s Cookie Dough

I first fell in love with their chocolate chip cookie dough two years ago at the first Expo East I attended. Their cookies are gluten-free, dairy-free, and grain-free and use almond flour as the base. They introduced three new kinds of dough at the expo: Double Chocolate, Lemon Zest and Ginger Snap. I have a pack of each sitting in my freezer right now along with some of their fettuccine and lasagna sheets that I can’t WAIT to use!

Where to Find Them: I’ve bought their products at MOMs Organic Market and Whole Foods Market, but you can find them near you using this locator.

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8) Simple Mills Crackers & Baking Mixes

I fell in love with Simple Mills baking mixes when I met them at Expo East two years ago. They have the best boxed bread mix, pancake and waffle mix, cake mix, muffin and cupcake mix, and pizza dough. I use their bread mix to make this delicious paleo-friendly, gluten-free stuffing, perfect for the upcoming holidays!

At the Expo, they were introducing their new almond flour crackers. My favorite is the Sun-dried Tomato Basil version, but they also have a Fine Ground Sea Salt and Rosemary & Sea Salt variety. You HAVE to try them!

Where to Find Them: I buy their products at MOMs Organic Market, Target, Home Goods (hit or miss!), or online at Amazon. Use their store locator to find them near you.

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9) Forager Dairy-Free Yogurt

I used to eat yogurt every day growing up. I didn’t like sandwiches as a kid, and yogurt was one of the few foods that was easily portable and filled me up. It took me 25 years to figure it out, but the yogurt I was eating wasn’t the healthiest. It was usually full of lots of sugar and the brands I used to buy (Yoplait and Dannon) rank as two of the BOTTOM FIVE of a list of 129 yogurts rated by the Cornucopia Institute here.

Most dairy-free yogurts have a funky texture and more gelatinous than smooth and creamy. Fortunately, companies like Forager are beginning to step up their game and bring us delicious dairy-free yogurts that taste closer to the real thing. I loved how velvety smooth their cashew milk-based yogurt was and think you will, too!

Where to Find It: I’ve found their other products at MOMs Organic Market, so I’m hoping they will carry the yogurt soon! You can find out more on Forager’s website.

img_827010) Coco-Roons Superfood Cookies

I have to admit it – I used to hate coconut. At Halloween, every Mounds bar or Almond Joy went straight into the trash. No thank you! Over the years, I’ve come to love coconut no matter what form it takes – coconut flakes, milk, oil, and butter. It’s so rich and full of flavor.

One of my favorite desserts are the Coco-Roons made by Wonderfully Raw. My usual go-tos are the brownie and vanilla maple versions, so I was super excited to find out that they rebranded AND introduced two new flavors at Expo – Salted Caramel (YESSSS) and Chocolate Chip Cookie.

Where to Find Them: The best deals are at Home Goods, but you can also buy them at MOMs Organic Market, The Fresh Market, Whole Foods, and Safeway. Check out their store locator for more store options!

Well, that’s a wrap, friends! Those are my first ten finds. I think you’ll love them and can’t wait to share another round of awesomeness in my next post!

Healthy Dining in Portland: An East Coast Foodie’s Guide

Whether you live near Portland, Oregon, have plans to go there sometime soon or are looking for ideas for future vacations, you’ll want to read this post! (Or just scroll to be tempted by the amazing food in the pics!).

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When we booked our trip to Portland, Oregon several months ago, and I told people we were going there, their responses were unanimous:

“You’re going to LOVE it there!”

“You’ll be with ‘your’ people.”

By “my people”, they were mostly referring to foodies that have some food preferences not so easily accommodated here on the East Coast (i.e,. gluten-free, dairy-free, organic). Portland is known for being a very allergen-friendly food city, so you can go just about anywhere and find gluten-free, dairy-free options.

Whenever Bill and I travel, we look for three things:

  1. Delicious, nourishing food
  2. Farmer’s markets
  3. Walkability & hiking

IMG_7081Portland happened to have the trifecta, so we couldn’t wait for the trip to begin. During the six days we were in Portland, we made the rounds and tried over a dozen different eateries, all of which offered and often specialized in gluten-free, dairy-free options that tasted as good as, if not better than, the originals.

If you’re traveling to Portland (or if you live there and want to check out some new spots) AND are looking for nourishing and delicious options, use this list as your guide.

Portland Farmer’s Market

Portland State University, SW Park & SW Montgomery; www.portlandfarmersmarket.org

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We had heard that this market was all the rage and were stoked to check it out on Saturday morning. We liked it so much that we spent three hours there. I love the energy of farmer’s markets. The people. The sounds. The colors. This market was no different.

We also made friends with one of the volunteers, Steve, who gave us some pretty stellar recommendations about places to check out while we were staying in Portland. It always pays to talk to the locals, the people who will send you somewhere other than the places all the tourists go. They tend to be way better (and less crowded).

What We Ate / Drank

  • Chai Donut (Petunia’s Pies & Pastries)
  • Everything Bagel (New Cascadia)
  • Honey Mama’s chocolate bars (Sample every chocolate! We bought a 4-pack)
  • Lentil Dal (Portland Curry Co.)
  • Strawberry Ginger Kombucha (Symple Foods)

Harlow Restaurant 

3632 SE Hawthorne Blvd, Portland; 971-255-0138; www.harlowpdx.com

IMG_71580C19EC8E-E8BF-43D9-8524-042A4B24666FIMG_6965Considering we ate here three different times and sat in on a cooking demo they did at the Farmer’s Market, this became our go-to spot. Everything they sell is gluten-free and dairy-free (win!), and they source their ingredients from local, sustainable sources.

We went there for breakfast twice and lunch one time but could have easily spent every meal there because they have such a variety of delicious options including smoothies, juices, bowls, salads, and sides. Their sister shop, Prasad Cafe, has a few locations downtown and their menus are pretty similar, so we were happy sticking with Harlow but would definitely check out Prasad on our next go around.

What We Ate

  • Betty Bowl (with a perfectly poached egg)
  • Chipotle Chili Bowl
  • Turmeric Toddy (iced or hot – I had both – SO GOOD!)
  • Strawberry Short Stack
  • Outlaw Scramble
  • Mercy Blues
  • Pesto Garden Scramble
  • Trail Mix Cookie

Portobello Vegan Trattoria

1125 SE Division Street, Portland; 503-754-5993; http://portobellopdx.com/

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Delicious. Italian food…Vegan.

Say what??

How could a restaurant with cuisine based entirely around cheese, pasta and bread possibly have options that a gluten-free, dairy-free eater (and her husband) could enjoy?

They did! We’re so glad we gave this place a shot. I’m glad we didn’t let its not-so-fancy storefront deter us from checking out what ended up being one of our favorite meals of the entire trip. For starters, our server, Corinn, was sweet and spunky as can be and guided us through the menu. With a variety of gluten-free options (including pizza!), we had plenty of options to choose from and enjoyed every single one – so much so that two dessert-lovers like us didn’t have room for dessert.

What We Ate

  • Beet Tartare with New Cascadia Gluten-Free bread (even Bill said that bread tasted BETTER than the regular bread)
  • Kale Caesar Salad
  • Tom’s Pizza on gluten-free crust
  • Bliss Tea

Blossoming Lotus

1713 NE 15th Ave, Portland; 503.228.0048; www.blpdx.com

FDC8891B-EBB2-4A9C-A3ED-85A23370021AWe picked a beautiful day to check out this restaurant in the Irvington neighborhood. Another dairy-free, gluten-free find, we were drawn in by the pictures of their live nachos on Instagram and Yelp! and knew we had to include them on our self-guided food tour of the city.

What We Ate

  • Live Nachos (man oh man were these good!)
  • Curry Bowl
  • Lotus Benedict

Departure

525 SW Morrison St, Portland; 503-802-5370; http://departureportland.com/

IMG_7155We’re Top Chef fans and have watched just about every season of the show. One of our favorite seasons featured Gregory Gourdet, who is now Executive Chef of Departure Restaurant. His inspiring story of becoming sober and prioritizing nourishing, quality food in that process was certainly one draw to bring us to this trendy rooftop restaurant in the heart of downtown. That, and Farmer’s Market Steve highly recommended it, too!

I loved that they provided both vegan and gluten-free menus in addition to the standard menu, so there was no shortage of options for appetizers, entrees or desserts.

What We Ate

  • Tandoori Spiced Scallops
  • Kani Avocado Roll
  • Shaved Collards Salad

Verde Cocina

Multiple locations; Portland Farmer’s Market; www.verdecocinamarket.com

0BB50060-A2CA-4E70-9E86-44324C75E942Farmer’s Market Steve came through again when he recommended we check out this place for a meal. Fresh, bright Mexican food with handmade, corn tortillas. Bill had a dish for breakfast at the farmer’s market and we liked it so much that we went back for a happy hour at their main restaurant a few days later.

What We Ate

  • Buenos Dias Breakfast
  • Sweet Potato-Black Bean Salad
  • Carne Asada Taco
  • Guacamole & Tortillas
  • Gringas con Mole

Nong’s Khao Man Gai

Multiple locations; http://khaomangai.com/

IMG_7147People flock to this food cart for what might seem like too simple of a dish. But simple done well and with the highest quality of ingredients can be simply delicious
and it was. They had a gluten-free option, too, so I was in!

How’s this description for your taste buds?

Poached, organic chicken with rice simmered in chicken stock and Thai herbs, served with sauce of fermented soybeans, ginger, garlic, thai chilies, vinegar, house made syrup and soy sauce. Garnished with cucumbers and cilantro, and accompanied by a light soup

What We Ate: Chicken & Rice with sauce (Khao Man Gai)

a.n.d. Cafe

5420 E Burnside St, Portland; 503-233-4550; http://andcafepdx.com

IMG_7150This was our last official stop and was a welcome meal after running a 5k through Portland that morning. Once again, we were given a whole menu of delicious dairy-free, gluten-free options. This place was a bit off the beaten path but well worth the run there!

What We Ate

  • Full Nest with 2 poached eggs
  • Hashtastic with a poached egg

Slow Squeeze Juice Bar

2880 SE Division St, Portland; www.slowsqueezejuice.com

IMG_6795Another gem at the Tidbit Food Farm pod, I swung by Slow Squeeze while I was waiting for my waffle to be finished. The turmeric tonic made with fresh turmeric root, carrot, spinach, apple, cucumber and ginger caught my eye and gave my immunity and digestive system a nice boost before enjoying my Smaaken waffle.

What I Drank: Turmeric Tonic

KURE Juice Bar

Multiple locations; http://kurejuicebar.com/

IMG_7146 IMG_6875This was another gem and a place we hit up twice on our trip – once for lunch, and then the next day for breakfast. They use organic ingredients and are, like so many other places in Portland, gluten-free and dairy-free, so I had lots of options to choose from. No matter time of day it is, you can find something at Kure to give you a nourishing energy boost.

What We Ate / Drank

  • Vietnum Bowl (recommended by Britt from Harlow)
  • Full Moon Salad
  • Eisenhart Smoothie
  • Bowl of the Gods Acai Smoothie Bowl
  • Green eLemonator Juice

Greenleaf Juicing Company

Multiple locations; http://greenleafjuice.com/

IMG_7153Another juice, smoothie, and acai bowl in the heart of Portland, I decided to check it out after seeing their menu of steamed soups. They use a broth of fresh-pressed vegetable juice – celery, carrots, etc. and steam it with an array of vegetables before blending it all in a high-powered blender. It was a little windy the day we stopped by, so a cup a soup was a perfect between-meal snack to hold me over.

What We Ate

  • Zen Shot
  • Spinach & Cauliflower Steamed Soup

Petunia’s Pies & Pastries

610 SW 12th Ave, Portland; Saturday Farmer’s Market; 503-841-5961; http://petuniaspiesandpastries.com/

A gluten-free, vegan bakery. It seemed too good to be true. It was our first purchase at the market, and while we were debating which goodies to purchase, a local came up to the stand and said, “They have the best donuts at the market,” as he noshed on a bagel from New Cascadia, a 100% gluten-free bakery. We were sold. Now, I wouldn’t say this was the most nourishing stop on the trip (after all, we were eating donuts!), but it was one that gave me the opportunity to try a food I hadn’t eaten in years, so why not? Live a little 🙂

What We Ate

  • Chai Donut (yes, please!)
  • Chocolate Mousse Donut

Back to Eden Bakery

2217 NE Alberta St, Portland; Tidbit Food Farm Food Truck Pod; 503-477-5022; www.backtoedenbakery.com

IMG_7152A gluten-free, vegan bakery. Again, I was in heaven! At the recommendation of our AirBNB hosts, whose son is gluten-free, we checked out this place
twice. They have a food cart at what was arguably the best food cart pod for healthy options (Tidbit Food Farm) as well as a storefront in the Alberta neighborhood. We went to both because
why not?

What We Ate

  • The Alberta Park Sundae
  • Peanut Butter Toffee Bar

Smaaken Waffles

2880 SE Division St, Portland; www.smaaken.com

IMG_7157In retrospect, our trip to Portland gave me an opportunity to indulge in some foods I never eat at home because of the lack of places that make them in Baltimore. If I want waffles, I have to make them myself or use Simple Mills boxed mix (so good!), so it was nice to have someone make me one for a change. ALL of their items can be ordered with gluten-free and/or vegan batter.

This was one of the food trucks at the Tidbit Food Farm & Garden (arguably the best food cart pod in Portland!).

What We Ate: I had the special, which was a gluten-free waffle with roasted beets, arugula, and an egg (subbed that in instead of the chùvre). It was fun and messy to eat
and delicious.

Vtopia Restaurant & Cheese Shop

1628 SW Jefferson St., Portland; 971-271-7656; http://vtopiancheeses.com/

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Shortly after posting a picture of our cheese plate from this place, my friend Yvette texted me, “The cheese plate is vegan?!?!?!? No lo creo. No entiendo!!” (Translation: I don’t believe it. I don’t understand!).

When you don’t eat dairy, cheese is one of the foods you miss because, well, nothing else really tastes or feels like cheese
except cheese. Having said that, vegan chefs have gotten incredibly creative with their recipes to reinvent the texture, consistency and tang of dairy-based cheeses by using ingredients like raw cashews.

What We Ate: Cheese Plate with 5 cheeses: Chive & Dill, Peppercorn Brie, Cheddar, Caramelized Onion Camembert, Chocolate Strawberry Brie with gluten-free bread, fruit compote, and pickled vegetables

Salt & Straw

Multiple locations in Portland and Los Angeles; http://saltandstraw.com

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Sometimes you wonder if the long lines outside of popular eateries are just another tourist trap. We decided to take the risk and wait in the 20-minute line (there was ALWAYS a line)…and it was so worth it.

Since I was a kid, my favorite ice cream has been mint chocolate chip. I had it in every birthday cake for as long as I can remember (you know, the Carvel cakes with the chocolate crunchies?).

Since removing dairy from my diet, finding a respectable mint chocolate chip ice cream that doesn’t have a funky aftertaste has been a challenge. So I was skeptical but open when I found out that one of Salt & Straw’s vegan ice cream flavors was none of there than Petunia’s Mint Chocolate Chip Cookie Ice Cream.

HOLY COW! It was worth the wait in every way. It lived up to every expectation – smooth, creamy, minty, crunchy, chocolatey and downright delicious. I didn’t want the magic to end.

Maple Parlor

3538 SE Hawthorne Blvd, Portland; 503-206-4757; www.themapleparlor.com

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Conveniently, it was a block away from Harlow, which made it the perfect stop for our first dessert in Portland. Not only do they have paleo ice cream options (the peanut butter hard serve is to die for!), but they have a toppings bar that is entirely gluten-free. Score!

What We Ate: Twist of Cashew Maple & Peanut Butter Cashew soft serve with Oregon Berry Compote and Granola

Eb & Bean

1425 NE Broadway Portland; 503-281-6081; www.ebandbean.com

IMG_7154Ice cream is such a treat for me because I rarely eat it but absolutely love it. Finding this gem right around the corner from our lunch visit to Blossoming Lotus was one of the highlights of our sweet treat experience in Portland.

What We Ate: Twist of Chocolate Hazelnut Pudding and Coconut Caramel Cream soft serve flavors topped with Honey Mama’s CocoNoNut bar and gluten-free, vegan cookie dough crumbles

Townshend Tea House

Multiple locations; www.townshendstea.com

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We stopped by this tea house on our last night there and were wowed by their tea selection. I’ve never seen so many tea options in my life! They sell tea, kombucha and coffee, and the vibe is super cool. I wish Baltimore had a place like this!

What We Drank

  • Tummy Tamer Tea (post Portobello dinner)
  • Chamomile Mint Tea

Places to Check Out Next Time

  • Ava Gene’s
  • The Bye & Bye
  • Gigi’s Cafe
  • Prasad
  • Xico

Non-Food Fun

IMG_7080Clearly, we like to eat
but we also like to do other things! Check out the list below for some fun ideas for things to do around Portland:

  • Cannon Beach (the rock from The Goonies movie!)
  • Cascade River Gorge
  • Living Room Theater
  • Powell’s Book Store
  • Saturday Waterfront Market
  • Bike Rentals (Nike has orange bike rentals throughout the city)
  • Jet Boat Tour (recommended but we didn’t get to do it)
  • 4T Tour (recommended but we didn’t get to it)

Ginger Lemon Energy Bites {Gluten-Free, Paleo}

We’re approaching the final week of construction on our kitchen (YAY!), which has been going on for almost two months. I’m excited to get back in my kitchen so I can come up with more delicious, nourishing recipes to share with you!

One piece of equipment I’ve had access to throughout the remodel process is my food processor. It is one of the most versatile and useful tools in our kitchen. We use it to shred cabbage and carrots and to whip up hummus, pesto, and chocolate avocado pudding.

But we use our food processor most often to make raw, no-bake energy bites, including these Cherry Chocolate Brownie Bites, Coconut Chai Almond Butter Bites, and Snickerdoodle Donut Holes.

I wanted to come up with a new no-bake bite recipe to celebrate my friend Jinji’s birthday. She makes our favorite chocolate treats that I slowly savor on a weekly basis, so I thought I’d check with her to see what flavor combinations she might like. Lettuce Party Card

Citrus

Coconut

Ginger…LOTS of ginger.

Ginger for Jinji 🙂

I took her inspiration and combined a few tastes and textures that I thought would complement each other and came up with my newest no-bake recipe!

The bite from the ginger, zing from the lemon zest, tartness of the cranberries and a pinch of salt come together in a special way in these energy bites. For more energy bite recipes, check out this page.

Ginger Lemon Bite Closeup Ginger Lemon Bites TrioGinger Lemon Bite Wrapper

Ingredients

  • 1 cup raw cashews
  • 1/2 cup shredded coconut, unsweetened
  • 2/3 cup Medjool dates, pits removed
  • 1/2 cup dried cranberries
  • 1 tablespoon ginger root, peeled and grated
  • 1/2 teaspoon lemon zest
  • 1/4 teaspoon fine grain sea salt

Directions

  1. Process cashews and coconut in a food processor until it reaches the consistency of a fine meal/flour.
  2. Add the rest of the ingredients and process until the ingredients start sticking together.
  3. Shape dough into a small ball with your hands and roll to smooth them out. Store in the fridge or freezer.

Healthier {& Tastier!} at Home: 12 Ideas to “Make It Yourself” & Save Money

I had the opportunity to teach a workshop today for the University of Maryland’s Center for Integrative Medicine Annual Health & Wellness Conference in Baltimore. It was held at the Institute for Integrative Health in Harbor East, where I will be teaching a two-part Eating Empowerment Workshops in May (if you want to have a judgment-free, joyful relationship with food and learn to connect with, savor and nourish yourself sign up here!). 

During the workshop, I focused on making common recipes that we buy at the store at home. Since Cinco de Mayo is coming up, I thought I would put a Mexican spin on my recipes and share how to make my Chipotle-style bean burrito bowl, dairy-free cashew sour cream, and no-bake Mexican brownies.

RNK Chipotle Burrito Bowlwords sourcreamIMG_4708

In addition to the recipes I made in the class, I shared how much cheaper it is to buy bulk foods (beans, grains, nuts & seeds), whole foods (carrots, cabbage), and condiments (salsa, salad dressing, sour cream, hummus) instead of canned, bagged, frozen or pre-shredded versions.

Let’s take a look at some simple math that makes the case for why we might want to consider making some basic food ourselves rather than buying the premade versions in the store.

Two cups of dry brown basmati rice costs about $2.30 and triples in size once cooked, yielding SIX cups of cooked rice. Compare that to ONE frozen or precooked bag of brown rice, which typically contains only two cups of cooked rice…for the same cost as six cups! I’m not a mathematician, but I’d say it’s a much better deal to get six cups of rice for $2.30 than it is to get two cups of rice for the same price. The same ratios and similar savings hold true for dry beans vs. canned beans.

Another food worth making yourself at home is shredded carrots. One 10-ounce bag of organic shredded carrots costs about $2.99. BUT you can get 32 ounces of whole carrots (2 pounds) for only $2.29 per pound and shred them yourself using a box grater or your food processor. Then, you can take your carrot scraps and add them to your frozen bag of other veggie scraps to Make Your Own Vegetable Broth. The savings definitely add up over time! 🙂

I mentioned one of my favorite books about the basics behind how to cook everything, so if you want to check it out, visit your local bookstore or Amazon.

bittman

In addition to using the great tips, tricks and recips in Mark Bittman’s book, here are some other tips, how-tos and recipes to try that are easier (and cheaper) to make at home than to buy at the store:

How to Cook Brown Rice by The Kitchn. (The key is NOT to stir it or uncover it while it is cooking. It will make your rice gummy!)

How to Cook Beans on the Stove by The Kitchn. If convenience trumps cost for you, try precooked canned beans in BPA-free cans by Eden Organics (my #1 fave!) or Field Day Organics.

How to Make Your Own Vegetable Broth from Scraps by Rachel’s Nourishing Kitchenveggie broth banner

Easy Restaurant-Style Blender Salsa by Averie Cooks

Basic Hummus Recipe from Inspired Taste

Easy Tangy Apple Cider Vinaigrette by Rachel’s Nourishing Kitchen

How to Make Salad Dressing from the Academy of Culinary Nutrition

How to Make Your Own Granola {Recipe & Video} from Rachel’s Nourishing Kitchen

Super Food Trail Mix by Rachel’s Nourishing Kitchentrail mix

What are your favorite storebought-inspired recipes to make at home?

Feel free to share below!

Mexican Brownie Bites {No-Bake, Paleo, Vegan}

One of my favorite things to create in my kitchen are recipes for energy bites and balls and no-bake cookies. They are one of the most popular and well-liked things I make.

I wanted to share my latest creation with you today. Because I love chocolate, I thought I’d take a stab at making a no-bake version of Mexican brownies inspired by this recipe.

The only difference between these and my typical fudge bites is the addition of some heat in the form of cayenne powder 🙂 You don’t notice it right away, but it will linger just a bit on the back of your tongue when you finish savoring these little chocolate bites of joy!

Ingredients

1/2 cup raw walnuts
1/2 cup raw almonds
1/2 teaspoon fine grain sea salt
1/3 cup raw cacao powder
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne powder
1 1/3 cup Medjool dates, pitted and coarsely chopped
1/2 teaspoon vanilla extract

Directions

  1. Put the nuts in the food processor and run until finely ground.
  2. Add the remaining dry ingredients and process until evenly combined.
  3. Add the dates and vanilla and run for about 60-90 seconds or until the mixture starts sticking together.
  4. Press dough into parchment paper and cover with another piece of parchment and roll out dough with a rolling pin. Use a pizza cutter or knife to cut dough into rows and then squares. Another option is to shape the dough into 1-inch balls. Store in the refrigerator or freezer.

10 Cauliflower-Powered Recipes {Vegan, Paleo}

I was teaching a workshop about Eating for Energy last week at a company, and one of the employees said she would love some creative ideas for how to use cauliflower, so I thought I’d dedicate an entire post to it.

This one is for you, Deb!

For starters, cauliflower is one of the most nutrient-packed yet under appreciated veggies out there. This less colorful cousin of our beloved broccoli happens to be one of the best foods we can eat, yet very few of us eat it!

mash

Cauliflower is one of Dr. Fuhrman’s GBOMBS, which are the most powerful, nutrient-packed, antioxidant-rich, anti-inflammatory, immune-boosting, disease-fighting foods on the planet! Most of what we eat on a daily basis are GBOMBS. To learn more about them, click here.

Here are just a few more reasons why you’ll want to add more of this cruciferous vegetable to your life:

  • Packed with vitamin C and other powerful antioxidants that helps our cells protect and repair themselves from damage, which is essential for optimizing our health
  • Contains sulforaphane, a compound that has been shown to kill cancer stem cells, thereby slowing tumor growth, AND improve blood pressure
  • Source of potent antiinflammatory nutrients. Chronic inflammation (caused by stress, what we eat, lack of movement, etc.) can significantly increase our risk of cancers and other chronic diseases, so we want to do anything we can to reduce inflammation!
  • Supports our body’s detoxification (“clean up”) process, which is important because we are exposed to so many environmental and dietary toxins on a daily basis

To learn more about the awesomeness of cauliflower, click here or here.

Most of us are familiar with eating raw or steamed cauliflower, but there SO many other ways to use this versatile veggie that taste amazing!

Why not try something a little more exciting? 🙂

You can roast it, make a substitute for mashed potatoes out of it, turn it into a pizza crust, whip up a batch of cauli-fredo fettuccine sauce (don’t knock it ’til you’ve tried it!), and use it to make soups creamy.

Check out the links below to 10 recipes that will make you fall in love with cauliflower.cauli collage.jpg

Roasted Buddha Bowl by oh she glows

Roasted Cauliflower in Lemon Tahini Sauce by Vegetarian Times

Easy Cauliflower Rice by All Recipes

Smoky Roasted Cauliflower by Tori AveySmoky-Roasted-Cauliflower-5-640x480

Fancy Pants Curried Cauliflower Steaks & Mash by RNKcauli2name

Caulifredo Sauce with Zoodles by RNKcaulifredo

Cauliflower Pizza Crust by The Detoxinista

Detoxinista Pizza Crust

Photo Credit: The Detoxinista. Used with permission.

Roasted Garlic Cauliflower Mash by RNKcauli mash cover.jpg

Creamy Rosemary Sweet Potato Soup by RNKIMG_8875Soupbanner

Garlic & Red Pepper Cauliflower Hummus by Our Fifth House

garlic-red-pepper-cauliflower-hummus

Photo Credit: Our Fifth House. Used with permission

What are your favorite cauliflower recipes?

Feel free to leave a comment below with a link!

I love hearing from you 🙂

Charm City Cooks: YumUniverse Potluck {5 Plant-Powered Recipes}

The first potluck I can remember going to was in the large fellowship hall of the Presbyterian Church I attended as a kid. Though there was more food than there were people to eat it, I have such positive memories of coming together with community to share a meal.

Last year, my friend, fellow health coach and culinary nutrition expert, Katie Hussong, and I decided to start a local potluck group called Charm City Cooks. Our goal was to bring people together regularly to share nourishing and delicious meals and create a safe space to build community.

Our first potluck was centered around recipes in The Undiet Cookbook, written by our culinary nutrition instructor, Meghan Telpner.

We had so much fun, we decided to do it again, even though winter weather postponed our plans…twice! On a beautiful, cool and crisp, spring-like Friday evening, we came together to share recipes from the blog, YumUniverse.

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I love trying recipes from other bloggers and introducing you to those wonderful people as well, so you can expand your recipe bank and find new sources of cooking inspiration.

YumUniverse invites their readers to do this:

Discover the infinite possibilities for a plant-inspired, gluten-free lifestyle with veggie junkie, author and recipe developer, Heather Crosby

I’ve experienced so much vitality along with health and beauty benefits since boosting my intake of plant-based foods about five years ago. I believe the life in food gives us life and that colorful, vibrant foods help to build vibrant bodies. That’s why I center most of what I eat around plant-based foods.

YumUniverse has hundreds of beautiful and tempting recipes on their site, so it was hard to choose what to make, but these are the recipes we picked for our potluck:

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Each of us had a little of everything and commented how delicious it was.

As we sat around the table sharing stories, dreams, smiles and laughter, I reflected on how special it is to connect with food and people in a way that nourishes us on so many levels.

This is how we were meant to experience food to its fullest – in community. 

As someone who hasn’t always felt like I “fit in,” being part of tribes like this one has been so healing for me. I love that I can “be me” and be surrounded by other women who are brave enough to do the same.

We’re already planning the next gathering and look forward to what dish each person will be inspired to bring. If you’re looking for something fun to do with your friends or family and want to try new recipes and build community, plan your own cookbook potluck party!

YumUniverse Group

The Charm City Cooks crew after our YumUniverse meal!

How to Make Your Own Granola {Video}

Let’s get back to basics.

With all of the talk and media buzz about the latest and greatest superfoods, sometimes we lose sight of how amazing some of the most basic and familiar foods are.

That’s why today is all about OATS!

oats

Whether you know them by oatmeal raisin cookies, a bowl of oatmeal for breakfast or as a common ingredient in granola, there’s a pretty good chance that you’ve eaten oats before. The oats I recommend buying are whole rolled oats (rather than the packets or “quick oats.”). If I want a chewier texture, I’ll change it up and use steel cut oats.

Oats are PACKED with some pretty awesome body and brain-boosting benefits:

  • With more soluble fiber than any other grain, oats help us stabilize our blood sugar, energy and mood AND help slow digestion and increase feelings of fullness
  • The contain compounds that help lower our cholesterol, which is why they are commonly recommended as a heart healthy food.
  • Second only to quinoa in protein content, oats contain a variety of amino acids, which serve as the building blocks to everything from our skin, hair and nails to our enzymes, hormones and neurotransmitters
  • Oats are rich in antiinflammatory and antioxidantrich compounds that protect our body and our brain

Oats are the star of today’s video that shows you how easy it is to make your own granola using everyday ingredients. It takes less than 5 minutes to assemble and only about 30 minutes to cook. Once you see how simple it is to do yourself, you won’t want the store-bought stuff!

Check out these other posts about two more granola recipes I’ve shared before:

granola closeup

Easy Trail Mix Granola

Ingredients

  • 4 cups rolled oats
  • 1 cup raw walnuts, chopped
  • 1 cup raw sunflower seeds
  • 1 cup shaved coconut
  • 2 teaspoons ground cinnamon
  • 3/4 teaspoon fine grain sea salt
  • 1 teaspoon vanilla extract
  • 1/2 cup honey or 100% pure maple syrup (or a combo of both!)
  • 1/2 cup coconut oil, melted
  • 1 cup dried cranberries, raisins or goji berries

Directions

  1. Preheat oven to 300F.
  2. Combine dry ingredients in a large mixing bowl. Add cinnamon and sea salt and stir to combine. Add honey, coconut oil and vanilla and combine with a large spoon or your hands until all of the pieces are coated and begin to stick together.
  3. Press granola onto a lined baking sheet and cook in the oven for 30-35 minutes, removing the pan to turn the granola with a spatula every 10-12 minutes. For more clumps, firmly press granola onto sheet with the back of your spatula or spoon after you toss it for the first time and don’t toss it again.
  4. When granola begins to smell fragrant and is starting to turn golden, remove it from the oven to cool. Once cool, add dried fruit and toss to combine. Store in a glass jar in the fridge.

If you want granola that clumps together more, substitute 2-4 tablespoons of whisked egg whites in place of some of the oil. 

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