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Clean Eating Archives · Page 11 of 20 · Rachel's Nourishing Kitchen

Category: Clean Eating Page 11 of 20

Fancy Pants Curried Cauliflower Steaks & Mash {Paleo, Vegan}

By

On March 18, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, GBOMBS, Gluten-Free, Paleo, Recipes, Vegan, Vegetarian

When it comes to eating well, one of the key things we’re told to do is “eat the rainbow” and include a variety of brightly colored foods in our diet.

I totally agree, but the unfortunate part is that advice leaves out foods that are well…white and colorless.

Like cauliflower.

Cauliflower doesn’t get nearly as much love as its green buddy broccoli, but it should!

It’s just one of the many health-boosting, inflammation-fighting, detoxifying foods in this recipe.

cauli closeup

I was inspired to come up with this dish when I was doing an assignment focused on anti-inflammatory foods for the Culinary Nutrition program I finished this winter.

If we can reduce inflammation, we set ourselves up to feel better, look more alive, prevent disease and even get to a healthier weight. Dr. Mark Hyman has written extensively about inflammation and how to reduce it. Click here to learn more about it from him.

For this dish, I wanted to use as many anti-inflammatory foods as possible, including cauliflower, turmeric, ginger and garlic.

  • Cauliflower, a cruciferous vegetable, contains the antioxidant sulforaphane, which is known for its powerful anti-inflammatory and anti-cancer properties. Here’s my first post about cauliflower and the rest of its amazing health benefits.
  • Turmeric contains over two dozen anti-inflammatory compounds with curcumin being the most potent.
  • Ginger extract regulates pathways that halt the activation of genes involved in the inflammatory response.
  • Allium vegetables like garlic contain sulfur compounds that prevent inflammation in the body.

This recipe puts a creative spin on “steak and potatoes” by using cauliflower “steaks” and “mash.”

I was inspired to share this recipe that puts a vegan-friendly spin on a specialty dish just like the crew at the Wynn Las Vegas.  New York Times Bestselling author of The Conscious Cook and vegan chef Tal Ronnen creates vegan and vegetarian menus for every restaurant at the Wynn, and I hope to have the chance to try his food firsthand one day. Since not everyone (myself included!) can make it to Vegas for a fancy meal, making a dish like this one is the second best option!

**Don’t let the ingredient list intimidate you (it’s mostly spices!). Also, I was VERY thorough on the directions and have included step-by-step pictures of the process below to help you visualize how it works. Give it a shot!*

cauli2name

Ingredients

1 small head garlic
1 teaspoon coconut oil or extra virgin olive oil
1 large head cauliflower
Sea salt and black pepper
3 tablespoons coconut oil or extra virgin olive oil
1 teaspoon ginger root
2 cloves garlic, minced
1 teaspoon ground cumin
1⁄2 teaspoon ground turmeric
1⁄2 teaspoon ground coriander
1⁄4 teaspoon red pepper flakes
2 tablespoons extra virgin olive oil
1⁄2 teaspoon sea salt
1/3 cup reserved water from steamer
Black pepper, to taste
Juice from 1 lemon
1⁄4 cup pine nuts, lightly toasted
Small handful of parsley, chopped

Step-by-Step How To Photos (Written Directions Below)

How to Make Cauliflower Steaks

How to Make Cauliflower Steaks (Directions Below!)

How to Make Cauliflower Mash

How to Make Cauliflower Mash (Directions Below!)

Directions

  1. Preheat oven to 425F.
  2. Peel and discard the papery outer layers of the head of garlic. Using a sharp knife, cut 1/4 inch from the top of cloves, exposing the individual cloves of garlic. Pour 1 teaspoon of oil on top and tightly wrap the head of garlic in foil or parchment paper. Place directly in oven, and roast for 30 minutes or until soft to the touch.
  3. While the garlic is roasting, remove the leaves and trim the stem end of the cauliflower, leaving the core intact. Using a large knife, cut the cauliflower from top to bottom into two 1-inch-thick steaks. Season each steak with salt and pepper on both sides. Set aside loose florets for the cauliflower mash.
  4. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Sear the cauliflower steaks until golden brown, about 4 minutes per side. Transfer steaks to parchment-lined baking sheet.
  5. Whisk together the remaining 2 tablespoons of oil, ginger, garlic, cumin, turmeric, coriander, and red pepper flakes. Brush the mixture onto both sides of the cauliflower steaks. Roast steaks in oven, about 15 minutes.
  6. While the steaks and garlic are roasting, put the loose cauliflower florets in a steamer basket over 1-2 inches of water in a pot. Cover and steam until cauliflower softens (about 10-12 minutes). You should be able to stick a fork through it easily. Set aside 1/3 cup of the steam water.
  7. Put steamed cauliflower in a food processor and add 1⁄2 of the head of roasted garlic (squeeze each clove out by pushing on the bottom of each one after you’ve let it cool). Add olive oil, sea salt, black pepper and reserved cooking water to the food processor. Pulse until smooth. Taste, and add more garlic if you prefer.
  8. Remove cauliflower steaks and garlic from oven. Place half the cauliflower mash on each plate, top with a cauliflower steak, and then squeeze lemon juice over each steak. Sprinkle toasted pine nuts and chopped parsley over each steak, and ENJOY!

Healthy Shamrock Shake {Paleo, Vegan}

By

On March 16, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, Gluten-Free, My Story, Paleo, Recipes, Vegan, Vegetarian

My favorite St. Patrick’s Day memories were spent down in Savannah, Georgia during and after college over spring break.

Their annual parade is one of the biggest St. Patty’s Day shindigs in the South. It was a lot of fun, and Savannah is a beautiful city – definitely worth the trip if you’ve never been!

My friend Lindsay and I in Savannah for St. Patty's Day circa 2006

My friend Lindsay and I in Savannah for St. Patty’s Day circa 2006

It’s that time of year again – time for all things green and Irish. Time for some signature, seasonal food and drinks. One of my absolute favorite comedians, Jim Gaffigan, even gives the holiday a shout out in one of his hilarious skits:

“How are we supposed to know St. Patrick’s Day is coming up without the Shamrock Shake? Thank you, McDonald’s.”

McDonald’s isn’t my favorite, but I love minty foods as much as the next person (and celebrated just about every birthday of my childhood with a Carvel mint chocolate chip ice cream cake).

To help me make the most nourishing choices, so I can feel my best and most energized, I strive to follow a few food principles from Michael Pollan that simplify what and how to eat for optimal health. Here are 3 of my favorites:

  1. Avoid food products that have more than 5 ingredients.
  2. Avoid food products containing ingredients that a third-grader cannot pronounce.
  3. Eat all the junk food you want as long as you cook it yourself.

McDonald’s Shamrock Shake has a whopping 54 ingredients and as much sugar as almost three 20-ounce Cokes. And I’m pretty sure most third graders would have trouble pronouncing the word, “carrageenan,” one of the controversial ingredients in the shake.

The good news?

You can make a healthier, nourishing version yourself. This is a Shamrock Shake you could enjoy every day!

shakebanner mintbottle

Shamrock Shake

Try this upgraded version of the seasonal classic!

  • 1/4 avocado
  • 2 tablespoons hemp seeds (hulled)
  • 1 cup fresh baby spinach
  • 1/4 teaspoon peppermint extract (OR 3 drops peppermint essential oil)
  • 1/2 teaspoon vanilla extract
  • 2 Medjool dates (pits removed)
  • 1 cup unsweetened almond milk
  • 1 cup ice

  1. Blend all ingredients except ice until you reach a smooth and creamy consistency. Add ice and blend until everything is combined. Top with a dollop of non-dairy whip, if you’d like!

Try adding half a zucchini for a thicker consistency 🙂

I’ll have to tinker with it a little bit to get it to be more like a thick “shake” vs. a smoothie consistency, but if you’re looking for something green and minty to celebrate the holiday, try this recipe!

 

 The next time you’re craving a Shamrock Shake, make one yourself! 🙂

Happy St. Patrick’s Day!

shamrock shake1

Chewy Cherry Chocolate Brownie Bites {Gluten-Free, Paleo, Vegan}

By

On March 13, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Products I Use, Recipes, Vegan, Vegetarian

Chocolate + peanut butter = awesome

Chocolate + caramel = awesome

Chocolate + sea salt = awesome

Chocolate +…just about anything = awesome!

I recently wrote about my favorite chocolate place in Baltimore, which features combinations of chocolate most of us would never think of that happen to taste aaaamazing.

In the spirit of yummy chocolate treats, today’s recipe features chocolate + cherries, another winning food combo that doesn’t get enough love.

My friend, Anna (check out her photography site!) recently posted an action shot of her daughter Paisley after enjoying this chocolate-covered cherry smoothie.

paisley2

Bill and I have been making that smoothie a lot lately for breakfast, and the flavors in it inspired today’s recipe for chewy cherry chocolate brownie bites.

YUM.

Several ingredients in these brownie bites are anti-inflammatory, health boosting and super satisfying, including almonds, walnuts, and cacao powder.  Those three foods also made my Top 11 Sweet Treat Staples pantry list.

Cherries are known for their inflammation-fighting, antioxidant-rich properties, and their tart flavor works really well with the slight bitterness from the chocolate and the sweetness from the dates.

My friends and coworkers, Michela and Jillian, were all over these when I brought them to a party last week. Jillian called them Cherry Bombs, which is pretty appropriate since they are like an explosion of flavor! 🙂

cherry choco bitescherry bomb

Yield: 20-24 bites

Ingredients

  • 1/4 cup raw cacao nibs
  • 1/2 cup raw almonds
  • 1 cup raw walnuts
  • 1 cup Medjool dates, pitted (about 10-12 dates)
  • 3/4 cup dried bing cherries, unsweetened (Trader Joe’s sells these cheapest)
  • 1/3 cup almond butter
  • 1/3 cup raw cacao powder
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 teaspoon fine grain sea salt + a pinch

Directions

  1. In a food processor fitted with the “s” blade or a coffee grinder, process the cacao nibs until they are broken into smaller pieces. Set them aside.
  2. Put the almonds and walnuts in the food processor and process until finely ground, about 45 seconds.
  3. Add the rest of the ingredients and process until the mixture becomes sticky – about 2 minutes.
  4. Form into balls about 1 inch in diameter, and roll them in the crushed cacao nibs for some crunch! Store them in the fridge. They taste even better after they’ve had a chance to sit for a couple of hours, so all the flavors can meld.

Creamy Rosemary Sweet Potato Soup {Dairy-Free, Paleo, Vegan}

By

On March 7, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, How To, My Story, Paleo, Recipes, Vegan, Vegetarian

Creamy foods are comforting and satisfying.

Since removing dairy products from my diet, I’ve had to get more creative about ways to recreate the silky texture that dairy provides.

soup

One of the best ways to do that is using cauliflower, one of the GBOMBS vegetables (AKA some of the best foods we can eat!).

These roasted garlic cauliflower mashed “potatoes” and this creamy caulifredo sauce are some of my favorite ways to use cauliflower to create creaminess!

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Because winter feels like it is never going to end here on the East Coast, I’ve been in hibernation mode and have been really into soups lately. I thought I would try blending cauliflower in with a soup to make it creamy and delicious without the downsides of dairy, so that’s what brings us to this recipe!

This soup is simple to make and uses basic ingredients that are easy to find at any grocery store or farmer’s market.

We used Japanese sweet potatoes, which is why the soup is white instead of orange, but any sweet potato will work.

Give it a try, and let me know what you think! 🙂

IMG_8875Soupbanner soupIMG_8876soup2

Ingredients

Directions

  1. In an 8-quart stockpot, melt the coconut oil over medium-high heat.
  2. Saute onion, garlic and a 1/2 teaspoon sea salt and cook until soft, about 4 to 5 minutes.
  3. Add the sweet potatoes, rosemary, and vegetable stock and bring to a boil.
  4. Once boiling, add the cauliflower and cover the pot with a lid. Reduce the heat to a simmer until the vegetables are very tender, about 20 to 25 minutes.
  5. Turn off the heat and stir in the remaining 1/2 teaspoon sea salt and black pepper. Using an immersion blender or regular blender*, blend until very smooth.
  6. Return soup to pot and whisk in the maple syrup. Add more sea salt and pepper, to taste.
  7. Keep the soup warm over low heat until ready to serve. Top with fresh cracked black pepper and a few lightly toasted pumpkin seeds, if you’d like!

*Note: If using a blender, vent it either by removing the lid’s pop-out center or by lifting one edge of the lid as you blend. Drape the blender jar with a kitchen towel. Blend the soup in batches, filling the jar about 1/3-1/2 for each batch.

Asian-Inspired Cilantro Pesto {Dairy-Free, Gluten-Free}

By

On February 27, 2015

In Clean Eating, Dairy-Free, Gluten-Free, Paleo, Recipes, Savor, Vegetarian

Pesto sauce is one of my all-time favorite condiments.

I was never a big fan of sauces or anything on top of my food for most of my life, but I always had a heart for pasta and all things Parmesan, so, naturally, I liked pesto sauce 🙂

I shared a basil walnut pesto recipe a few months ago that has been a BIG hit among my friends and in my cooking classes.

You should check the recipe out by clicking here!

plate of pesto

This recipe is from my wonderful teacher, Meghan Telpner, whose culinary nutrition program I just finished this winter. She comes up with some amaaazing recipes (all of which are also dairy-free and gluten-free), and this pesto is no exception.

I was a little thrown off at first glance because she calls it Coriander Pesto. Cilantro is the Spanish word for coriander leaves, so when a pesto recipe calls for coriander, grab a bunch of cilantro (kinda confusing, right?).

I wasn’t sure what to expect before making this recipe because I’m not a HUGE fan of cilantro – I do like it, but a little goes a long way.

I became a believer very quickly once I dipped my finger in to the bowl to taste test the pesto after blending.

From the “bite” of the fresh ginger to the rich taste of the toasted sesame oil (one of my fave flavorings!) to the saltiness of the tamari and sweetness of the honey, this pesto is a flavor-packed, anti-inflammatory powerhouse!

cilantro pesto

Ingredients (try to use organic ingredients as much as possible)

  • 1 bunch cilantro, leaves and stems washed and spun dry
  • 1 inch fresh ginger root, peeled and chopped coarse
  • 2 cloves garlic, peeled and chopped coarse
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon extra virgin olive oil
  • 1/3 cup almond butter
  • 2 tablespoons low sodium tamari (use coconut aminos if paleo)
  • 2 teaspoons raw honey* (the original recipe calls for agave, but I used raw honey)
  • 1/2 lemon, juiced
  • 1/8 teaspoon cayenne pepper, or to taste (the original recipe called for 1-1 1/2 teaspoons which is WAAAY to spicy for me, but do what makes your taste buds happy!)

*Notice I used raw honey instead of agave and WAY less cayenne than the original recipe called for.*

Directions

Click here for the full recipe!

Sweet & Salty Super Food Chocolate Bark {Dairy-Free, Paleo}

By

On February 25, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, Gluten-Free, Paleo, Products I Use, Recipes, Vegan, Vegetarian

Chocolate.

bark2

It’s one of the foods we think we “can’t have” when we eat in a way most people would consider healthy.

Fortunately, chocolate is one of the foods that absolutely can (and should!) be part of a nourishing, satisfying way of eating.

When it comes to chocolate, quality matters.

Raw cacao beans and powder (pronounced ka-KOW) have more antioxidants than any other food. Raw cacao isn’t treated by heat (and therefore damaged) like the more familiar cocoa powder, so its supercharged, health-boosting, disease-fighting antioxidant properties remain intact.

When we hear about the health benefits of chocolate, this is the kind we’re talking about.

bark3

Here are just a few more of the health benefits of raw cacao:

This bark recipe is truly a super food recipe because it contains TWO types of chocolate – cacao powder and cacao nibs.

Raw cacao nibs come from the whole cacao beans, so they are a bit bitter but have a nice crunch to them. They work well in this recipe because the sweetness of the bark offsets the bitterness.

I served it last week at a luncheon at work and this past weekend at a women’s retreat where I did a presentation about taking a “Real Food Reset.” It was so much fun!

gfc

I also used almonds, which are rich in heart healthy monounsaturated fats, and provide an additional crunch factor.

In another variation of the recipe, I used pumpkin seeds instead of almonds. Both were delicious!

bark aerial

There’s one more ingredient in this bark that might not be so familiar – goji berries – but don’t let that deter you!

Goji berries, also known as wolfberries, are considered a superfood because of their high antioxidant concentration (when you hear “antioxidant,” think anti-aging, protective and pro-health!). Some of their antioxidant compounds can help protect our vision, too.

They tend to be a bit pricy, but a bag lasts me for several months, so I find that it’s worth it. I buy them on Amazon or at our local Asian grocery store (cheapest place to buy!), Vitacost.com, Wegmans, Whole Foods, Home Goods and most natural food stores.

barkmain

pumpkinseedbark1

Ingredients

  • 1/2 cup coconut oil
  • 1/4 cup coconut nectar, raw honey or 100% pure maple syrup
  • 1 1/2 teaspoons vanilla extract
  • 1/3 cup raw cacao powder
  • 2 teaspoons maca powder (optional but recommended)
  • 2 tablespoons almonds or pumpkin seeds, lightly toasted and roughly chopped
  • 2 tablespoons goji berries
  • 2 tablespoons raw cacao nibs
  • 1/4 cup dried cherries or cranberries, roughly chopped
  • coarse sea salt, to taste

bark2

Directions

  1. Line a 9 x 13 baking dish with parchment paper. Spread nuts/seeds, goji berries, and cacao nibs evenly on the sheet.
  2. Fill a small saucepan with 1-2 inches of water and place it on the stove top. Rest a small glass bowl on top and turn the heat to medium low. Put the oil and sweetener in the glass bowl and whisk together until the oil melts.
  3. Once oil and sweetener are combined, gently whisk in the vanilla extract, raw cacao powder, and maca powder until silky smooth. **Be careful not to overmix or the chocolate will get clumpy.** That’s what happened to us the first time we made this!chocolate melting
  4. As soon as chocolate is smooth and shiny, pour it on top of the nuts/seeds, berries/fruit and nibs to cover them. Shake the sides of the parchment paper, so all of the nuts/berries/nibs collect in the middle and are covered with chocolate then use a spatula to spread it out in an even layer.
  5. Sprinkle a couple pinches of sea salt on top of the chocolate.
  6. Set in the freezer to harden for about 30 minutes.
  7. Remove bark from parchment paper, break into pieces and enjoy! Store in the freezer or refrigerator, as coconut oil begins to melt as it warms up to room temperature.

Hearty Black Bean & Rice Stew {Gluten-Free, Vegan}

By

On February 15, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Vegan, Vegetarian

We’ve been using our vegetable scraps to make homemade vegetable broth and at one point had nearly a dozen mason jars full of broth, sooo we had to find a way to use it!

That’s why we’ve been making LOTS of soups and stews.

bean stew2

This one-pot recipe makes a lot of food and doesn’t require much effort. Once you saute the base vegetables, you just toss in the rest of the ingredients and less than an hour later, you have a big pot of warm, cozy, and hearty stew.

You could really use whatever vegetables you have on hand for this – sub out spinach or Swiss chard for kale or use different herbs, if you prefer.

We had mushrooms to use up, so we chopped them up and put them in to add a bit of a “meaty” texture but without the meat. Plus, mushrooms are one of Dr. Joel Fuhrman’s GBOMBS foods – some of the healthiest foods on the planet!

black bean stew

Yield: ~10 cups

Ingredients

  • 1 tablespoon coconut oil
  • 2 medium onions, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, chopped
  • 1/2 pound cremini (AKA baby Portobello) mushrooms, diced
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon sea salt
  • 2 cans diced tomatoes, no salt added (don’t drain off the juices)
  • 1 15-ounce BPA-free can black beans (we like Eden brand)
  • 2 bay leaves
  • 1 cup long grain brown rice (Trader Joe’s sells 15-minute brown rice!)
  • 6 cups vegetable broth (Click here to see how cheap and EASY it is to make your own)
  • 4 cups dark greens, chopped (we used red curly kale)
  • black pepper to taste

Directions

  1. In a colander/fine mesh strainer, rinse rice under cold water. Set aside.
  2. In a large stock/soup pot over medium-high heat, heat oil. Add chopped onions, garlic, carrots and mushrooms to pot. Mix well. Cook until veggies are soft, about 5-7 minutes.
  3. Add cayenne pepper, oregano and sea salt to vegetables and saute 1-2 minutes more.
  4. Add tomatoes and their juices, beans, bay leaves, brown rice, and broth. Stir to combine. Bring to a simmer.
  5. Once simmering, cover and reduce heat. Cook at a low simmer for 40-50 minutes or until rice is fully cooked. We used 15-minute quick cooking brown rice from Trader Joe’s, so we had a much shorter cooking time.
  6. Once rice is cooked, add dark greens and stir to combine. Add water if needed (we added about 1 cup of water). Cover and let cook about 5 minutes or until greens are wilted.
  7. Remove bay leaves and serve.

Since this made such a large batch, we froze some of the soup in mason jars, so we will have it in the future when we don’t feel like cooking but want a home cooked meal 🙂 If you freeze it, make sure to leave 2 inches of room between the top of the stew and the lid, so it has room to expand!

Energy-Boosting Super Food Trail Mix

By

On February 12, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Inspired, My Story, Paleo, Recipes, Vegan, Vegetarian

I made an announcement a week ago that I had been selected as one of the Top 10 Health Promotion Professionals in the country, and I was SO excited about it!

Well, I found out even more amazing news this week!! I WON the whole thing and was selected as the #1 Health Promotion Professional in the COUNTRY! Ahhhh! I seriously couldn’t believe it when I found out on Tuesday afternoon.

welcoa

The prize is an all expenses paid trip to San Diego for the WELCOA conference in late March AND I will have the honor of being called up on stage to be recognized and be given a few minutes to speak. I was so excited about it that I woke up yesterday morning and wrote what I want to say! I can’t wait.

Here’s the write-up that WELCOA put together about the award. I’m immensely grateful to have this recognition and the opportunity to share my passion and vision with more and more people.

All of my friends, family, coworkers, classmates, and mentors have been so gracious with their kind words this week. Thank you to everyone who has believed in and supported me. I couldn’t be happier!

I’ve definitely been feeling the love as we make our way into Valentine’s Day this weekend 🙂

What better way to celebrate than to share an energizing, beautifying, heart healthy trail mix recipe with you!

As I’ve shared in the past, one of the keys to eating for all-day energy is to make sure we are including a combination of protein + healthy fats + fiber into our meals and snacks.

It’s also important to include lots of nutrient-rich foods (foods loaded with vitamins, minerals, antioxidants, phytochemicals, and other health and beauty-boosting ingredients).

When our body has the nutrients it needs, we’re less likely to have cravings and more likely to maintain our health and weight.

trail mix

Today’s trail mix fits the bill. We make a batch at the beginning of the week, and it lasts us for about 2 weeks.

Most of the ingredients in this recipe (nuts, seeds, berries) are GBOMBS, an acronym for some of the healthiest foods we can eat – foods that fight inflammation, damage to our cells and fat storage. It also contains blood-sugar balancing cinnamon as a natural sweetener.

Check out some of the super awesome health benefits of this super food trail mix. Click the hyperlink for each ingredient to learn more specifics about why it’s such a super-powered food!

Pumpkin Seeds: Loaded with vitamins, minerals, fats, and protein that may promote heart health, immune health, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms

Sunflower Seeds: Good source of magnesium to calm your nerves, muscles and blood vessels; anti-inflammatory, heart healthy fats and vitamins; the detoxifying and cancer preventive mineral selenium; rich in compounds called phytosterols that promote healthy cholesterol levels.

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Almonds: Rich in the skin-beautifying, anti-aging antioxidant vitamin E and full of anti-inflammatory fats and phytochemicals (think, fight-o-chemicals!) that help protect our skin and our heart.

Walnuts: Cancer-fighting properties, promote heart health, contain powerful and protective antioxidants, aid in weight control, boost brain health, and help with blood sugar control in diabetics. Our heart health is something we should all take very seriously. Many people’s diets are poisoned with fast food and sugary snacks. Now more than ever, it is of paramount importance that people learn CPR. In fact, CPR training in Ottawa might help you master the skill.

Goji Berries: Known as the “longevity” fruit in China after being used in Chinese medicine for thousands of years, goji berries are truly a super food. They have been associated with vision and immune health, improved memory, and cancer protection. Find them cheapest at an Asian market or Home Goods. You can also find them in health food stores and on Amazon and Vitacost, but they are a bit pricy.

Cacao Nibs: Raw cacao contains more than 300 phytochemicals and more antioxidants than any other plant food. It’s loaded with compounds that are known to improve heart health, cholesterol, stress levels, and inflammation and naturally boost our mood and feelings of “bliss.” Raw cacao nibs are basically pieces of the raw cacao bean (where chocolate comes from). They are a bit bitter but have a nice crunch, so I usually eat them in a trail mix or sprinkle them on a smoothie.

Coconut: Check out this post about the health benefits of coconut. I wrote about it in my 11 Sweet Treat Pantry Essentials Post.

You can find all of these ingredients at Nuts.com!

super food trail mix jar aerial

Ingredients

1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1 cup raw almonds
1 cup raw walnuts, chopped
1/2 cup goji berries or raisins
1/2 cup raw cacao nibs
1 cup coconut flakes, lightly toasted
1 cup roasted chickpeas (Nuts.com, The Good Bean, Biena and Chickpeatos are great brands!)
1 1/2 teaspoons ground cinnamon
1/8 teaspoon sea salt

Directions

Mix all ingredients in a bowl until evenly coated and store in a glass container in the fridge.

Coconut Chai Almond Butter Bites {Paleo, Vegan, Gluten-Free}

By

On February 10, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Paleo, Recipes, Vegan, Vegetarian

When I lived in Granada, Spain during my semester abroad in college, I spent a lot of time at places called teterias or “tea houses” as they’re known in English.

We sat on ornate cushions at low tables as we sipped aromatic herbal teas and took in the bold scents and colors as well as the relaxed vibe of the room.

teteria

Visits to teterias introduced me to the vibrant and complex flavors of masala chai tea, which is what inspired today’s recipe.

The word chai actually means tea, so whenever you hear someone refer to “chai tea,” they are likely talking about the mix of spices in it known as masala chai.

Depending on who you ask, masala recipes vary, but they almost always include cinnamon, cardamom, ginger, cloves, and black pepper. Some blends also use nutmeg and/or star anise, which has a licorice-like taste.

Not only does this spice blend make for a rich and flavorful tea, but it also works well in dessert recipes like this one.

bite2 coco bites

Almonds and almond butter serve as the base of this recipe.

I love using almonds in any form because they are loaded with some serious health benefits:

coconut chai bites

Yield: ~18 bites

Ingredients

  • 1/2 cup raw almonds
  • 1/2 cup + 2 tablespoons shredded coconut, unsweetened
  • 8 Medjool dates, pits removed
  • 1 tablespoon coconut oil
  • 2 tablespoons hemp seeds
  • 1/4 cup almond butter
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cardamom
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon black pepper (yes, you read that right!)
  • 1/4 teaspoon fine grain sea salt
  • 1/2 teaspoon vanilla extract

Directions

  1. Pulse almonds and 1/2 cup shredded coconut in a food processor until completely ground (no chunks of almonds!).
  2. Add the remaining ingredients, except for the 2 tablespoons of shredded coconut, and blend in the food processor until all ingredients are combined into a dough-like consistency.
  3. Lightly toast the remaining 2 tablespoons of shredded coconut until lightly browned.
  4. Roll dough into balls with the palms of your hands, and then roll them in the toasted shredded coconut.
  5. Store in the refrigerator in a glass container. They will firm up in the fridge because the coconut oil will cause them to “set” at that cooler temperature. If you want them to be a little softer, feel free to set them out on the counter for 10-15 minutes before eating. As you chew them slowly, they will feel like they are melting in your mouth because of the coconut oil melting 🙂

Enjoy for breakfast, a snack or dessert!

What are some of your favorite flavor combinations? Let me know and I’ll try to incorporate them into a future recipe!

Chocolate-Covered Cherry Smoothie {Dairy-Free, Paleo, Vegan}

By

On February 7, 2015

In Anti-Inflammatory, Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Nourish, Paleo, Recipes, Vegan, Vegetarian

You guys…THIS IS AMAZING!

Seriously, it’s so good! It tastes like a decadent dessert, but you can have it for breakfast.

I couldn’t decide whether to call it a smoothie or a milkshake, so I opted for “smoothie shake.” 🙂

I was inspired to make this recipe after making a cherry chocolate pudding and thought I would try to make a drinkable version. It’s one of the tastiest things I’ve made and is now Bill’s “go to” smoothie in the morning.

What I like the most about smoothies (or, in this case, milkshakes!) is how easily you can pack lots of energy, immune and beauty-boosting nutrients into ONE glass.

This one is loaded with anti-inflammatory and beautifying foods like hemp seeds, cacao powder, avocado and spinach.

But cherries are the star. They’re a fruit that we’re all familiar with but don’t hear too much about healthwise. Check out all of the health-boosting benefits of cherries below.

cherries

Why I love cherries:

Check out this link from Dr. Mercola or this one from Dr. Joel Fuhrman to learn about even more of the health benefits of these power-packed fruits 🙂

Not only is this smoothie shake fueling and nourishing, it’s also rich, creamy, chocolatey and silky smooth. You have to try it!

choco cherry 1Cherrychocshake1

Ingredients

  • 2 cups baby spinach, loosely packed (this has the LEAST flavor of any greens)
  • 1 Medjool date, pit removed
  • 1/4 avocado
  • 2 tablespoons hemp seeds (my go to protein source for smoothies!)
  • 1 tablespoon raw cacao powder
  • 1/4 teaspoon almond extract (optional but amazing)
  • 3/4 cup frozen cherries (BJs Wholesale club now sells bags of organic frozen cherries)
  • 1 – 1 1/2 cups unsweetened almond milk (check out my video for how to make your own)
  • Pinch fine grain sea salt
  • Optional: sprinkle some cacao nibs on top for a chocolatey crunch!

Directions

Put all ingredients in a blender in the order listed above and blend for about a minute or until smooth and creamy.

**If you don’t have a high-speed blender like a Vitamix, Blendtec or Ninja, blend the liquid and spinach FIRST and then add the other ingredients 🙂

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