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Clean Eating Archives · Page 12 of 20 · Rachel's Nourishing Kitchen

Category: Clean Eating Page 12 of 20

Love in a Bowl White Bean & Fennel Soup {Vegan, Dairy-free, Gluten-free}

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On February 2, 2015

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

The cold weather we’ve been having lately has put me in a serious soup/stew/chili-making mood.

And since my husband gave me this cast iron Dutch oven for Christmas, making these one pot meals has been easier than ever!

Atwater’s, Great Sage, and Zia’s Cafe are my favorite places in Baltimore to buy soups for lunch or dinner when I’m out on the road, but I also like making them myself.

Today’s recipe is for a hearty, colorful White Bean & Fennel Soup that is bursting with flavor. It’s full of powerful, anti-inflammatory veggies like onions, garlic, fennel, and kale, along with fiber-filled beans and a tasty blend of Italian herbs.

When you eat it, it’ll make you smile and warm your soul. That’s why I call it Love in a Bowl 🙂

crockpot bean soup ennel bean souplove in a bowl

Ingredients

1 tablespoon coconut oil or extra virgin olive oil
1 medium onion, chopped
1 fennel bulb (stalks removed) and thinly sliced (see how to pictures below directions)
3 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
3/4 teaspoon coarse sea salt, divided
1 box or can no/low-sodium fire roasted or plain diced tomatoes, with juices (don’t drain)
6 cups vegetable broth
1 bay leaf
4 cups dino kale, destemmed and shredded
1 (15-ounce) BPA-free can cannellini beans, drained and rinsed (We love the brand Eden)
Juice from half a lemon, more to taste

Directions

  1. In a large Dutch oven or 8-quart pot, saute onion and fennel in coconut oil until tender, about 5-7 minutes.
  2. Add garlic, herb blend, pepper, red pepper flakes, and 1/4 teaspoon salt and stir constantly for 30 seconds.
  3. Add tomatoes with juices, broth and bay leaf and bring to a boil. Reduce heat, cover and simmer for 30 minutes.
  4. Discard bay leaf. Add remaining 1/2 teaspoon sea salt and kale, and continue simmering until kale is tender, about 5 minutes.
  5. Stir in beans, and simmer until heated through, about 2 minutes.  Taste and add more salt and/or pepper if necessary. Finish with lemon juice. Serve & enjoy!

In case you missed it, make sure you check out this post for the easiest and cheapest way to make your own vegetable broth from scratch.

How to chop fennel

My Top 10 Healthy Snack Upgrades for Super Bowl {Dairy-Free, Gluten-Free}

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On January 31, 2015

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

My husband, Bill, is a die-hard Packers fan and, being from Baltimore, I’m a Ravens fan.

My hubby and his friend Josh after the Packers won the 2010 Super Bowl. My sister, Jane, and I celebrating after the Ravens won in 2012.

My hubby and his friend Josh after the Packers won the 2010 Super Bowl. My sister, Jane, and I celebrating after the Ravens won in 2012.

As you might imagine, given the outcomes of the recent playoff games, neither of us is all that excited for this year’s Super Bowl matchup.

Sure, we’ll watch it with friends and hope for a good game and some funny commercials, but it won’t be the same as if one of our teams had made it to the big game.

Even though the excitement for the game isn’t there, Super Bowl parties always mean FOOD, so here I am with some recipes for you!

I pulled together my favorite dips, snacks and potluck-style dishes that are great upgrades to typical Super Bowl party food. They’re crowd-pleasing AND nourishing 🙂

super bowl snacks

Like everything on this blog, all of these recipes are dairy-free and gluten-free AND get a big thumbs up from Bill, family and friends!

Creamy Queso Dip – A friend of ours FROM WISCONSIN liked this “cheeze” dip…even though it doesn’t contain any dairy! If someone from Wisconsin likes a non-cheese cheeze dip, then I think it’s safe to say anyone will.

Protein-Packed Pumpkin Spice Dip – This recipe is so good it was selected to be in an ebook this winter! I love the taste of pumpkin, and even though it’s winter and not fall, I’m still a big fan of this dip and think your friends will be, too. Serve it with sliced apples or pears and you’re good to go.

Raw Caramel Apple Dip – This is my go-to dip to bring to most parties. People love it and are always surprised to find out the ingredients. It’s silky, sweet and slightly salty…and is made from only 5 ingredients!

Elevate Your Tailgate Buffalo Hummus – I showed my coworkers how to make this at a cooking class this fall, and they loved it! If you’re looking to upgrade your buffalo chicken dip, try this healthier version instead 🙂

Taste the Rainbow Super Food Salad – You can keep this one simple and just use the basic ingredients (dressing + kale + shredded carrots + pumpkin seeds), or you can add all the other stuff. When I bring this salad to a party, I always get requests for the recipe afterwards.

MYO Chipotle-Style Bean Burrito Bowl – When I teach my How to Eat Healthy Without Going Broke workshop, I always serve this dish, and people rave about it. In one class, someone even said, “I don’t like black beans or avocado…but I loved this.” It’s a great potluck-style option to bring – double the recipe for a crowd!

Basil-Walnut Pesto Sauce with Cucumber Slices – People DEVOUR these. I first made them for my anti-inflammatory cooking class in the fall and then brought them to a Christmas party. They were gone within an hour. Trust me on this one – these will be a hit.

Paleo Pecan Pie Poppers – I whip these up as a convenient “on the go” snack and love the combo of crunchy, chewy, sweet and salty. These may not be the most conventional appetizer choice, but think of them as a healthier and sweeter version of a “popper.”

Green Goddess Guacamole – Guacamole is pretty much one of the best things ever, isn’t it? I didn’t even try it until I was in my mid-20s because I thought it was made with mayonnaise, which I’ve never liked. Turns out, it’s amazingly delicious 🙂 Whether you make this recipe or one of your own, guacamole is a great healthy dip that’s full of healthy, beauty-boosting and energizing fats.

And last but not least, there’s always crock pot chili – a great option to bring to any party or potluck. Serve with a dollop of guacamole or some diced avocado 🙂

chili 2

How to Make Your Own Almond Milk & Why I Ditched Dairy {Step-by-Step Video!}

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On January 29, 2015

In Clean Eating, Dairy-Free, Gluten-Free, Paleo, Recipes, Tips & Tricks, Vegan, Vegetarian

Mother’s milk is an integral part of our first food memory. It single-handedly sustained and nourished us through our initial months and years of life.

It’s no wonder we have such an emotional tie to milk and the products made from it. 

From Polly-o string cheese and Parmesan cheese to yogurt, ice cream, and frozen yogurt, I loved dairy products for most of my life. If you had told me there would be a time when I wouldn’t eat them, I would have told you that you were nuts 🙂

almond milk 2

But ever since I cut out milk products three years ago, I’ve felt better than ever.

For years, my body was sending me signals that I basically ignored and never knew were connected to my body’s intolerance to dairy. When I cut it out, my sinus congestion disappeared, I stopped getting bronchitis twice a year, and my post-nasal drip went away. That meant no more Sudafed, Advair, Mucinex or Tylenol Cold & Sinus – all medications I used to take multiple times throughout the year.

My skin and digestion also improved significantly – less dryness and zits and less bloating and gas (just being honest!). Giving up dairy is also one of the reasons I was finally able to get off of medicine I used to take daily to control acid reflux.

Since cutting out dairy, I’ve had to find tasty alternatives to something most of us drink or use in things like smoothies every day – milk. I’ve been drinking almond milk for years but always bought the boxed versions from the grocery store.

almond milk1

During my culinary nutrition program this fall I was finally inspired to make my own almond milk. It was easier than I thought. I just had to do it.

In the video below, I show you exactly how to make almond milk in a step-by-step, foolproof way. I also share my favorite natural sweeteners and flavor enhancers to add to almond milk to make it taste delicious.

http://youtu.be/rNtP354yApU

Resources From the Video

almond milk banner

Ingredients

1 cup raw almonds
6 cups filtered water (2 cups for soaking, 4 cups for blending)
1 teaspoon vanilla extract
Sweetener of choice: 1-2 tablespoons 100% pure maple syrup, raw honey or coconut nectar OR 2 pitted Medjool dates

Directions

  1. Soak almonds in 2 cups of water at least 3 hours or overnight.
  2. Rinse almonds in colander and then pour nuts into blender. You don’t NEED a high-speed blender like a Vitamix or Blendtec to make this, but it helps.
  3. Add 4 cups of water to blender and blend on high for about 1 minute.
  4. Position nut milk sack over a large bowl or 8 cup measuring cup and pour liquid from blender into nut milk sack. Pull drawstring at top and GENTLY squeeze milk out of sack, leaving the pulp in the sack.
  5. Rinse blender and then pour strained milk back into blender. Add sweetener of choice and vanilla extract and blend for 10-15 seconds.
  6. Drink immediately or store in a glass jar in the fridge for 3-5 days. You can also pour the milk into ice cube trays and freeze it so it lasts longer and then add it to smoothies without worrying about it going bad 🙂

The Easiest and Cheapest Way to Make Your Own Vegetable Broth

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On January 27, 2015

In Clean Eating, Dairy-Free, Detoxifying, Gluten-Free, Paleo, Recipes, Tips & Tricks, Vegan, Vegetarian

Until about a month ago, I had never made my own vegetable broth.

I always bought boxes of broth at the grocery store for about $3 a pop because I assumed it was too much work and way too difficult to make it myself.

Turns out I was wrong!

Not only is it easy, but it’s also CHEAP. The secret is using vegetable scraps you would have probably thrown away, so you don’t even have to spend extra money 🙂

I learned about this technique when I attended a soups and stocks cooking class at Pure Sweets & Co. in Philadelphia earlier this month.

It’s just one of the ways they make using all organic vegetables more sustainable and affordable because they use the ENTIRE vegetable…no waste!

Once you see how EASY it is to make your own broth, I bet you will actually do it!

veggie broth banner

Ingredients

  • Scraps, peels, stems, skins, ends, nubs from a variety of vegetables (garlic, onions, mushrooms, potatoes, carrots, celery, herbs, squash, turnips, broccoli) – use a variety or you will have a one-note broth 🙂
  • Water

scrap soup how to pics

Directions

  1. Save your scraps. Whenever you are prepping vegetables or herbs, put all of the stuff you would normally throw away (butts/ends, stems, skins, tops, leaves, peels) into a bag and store the bag in your freezer.
  2. When you’re ready to make your broth, simply fill about 1/3 of an 8-quart pot with the vegetable scraps and the rest with water. If you have extra fresh veggies like carrots, onions, or parsley, you can chop them up and throw them in, too.
  3. Bring pot to a boil then lower heat to a simmer and cover. Let simmer for 1-2 hours. The longer it simmers, the richer the flavor will be.
  4. Let broth cool to room temperature, then strain off the vegetables so you’re left with just broth. Compost the scraps.
  5. Pour the broth into glass jars, leaving AT LEAST 2 inches of air above the broth before you seal it, so the broth has room to expand in the jar once you freeze it. If you don’t leave enough room, the jar could crack from the pressure…which may have happened to me once already…Oops! (By the way, we swear by this canning jar funnel to prevent spills. It’s totally worth it.)
  6. Store broth in the fridge for up to one week or in the freezer for up to six months.

We had lots of scraps…sooo now we have about 32 ounces of vegetable broth 🙂 Stock up on those mason jars for storage! You can find them at Home Goods, Michael’s, Target, Walmart, and online.

Do you have any favorite soup recipes or requests? I have white bean and fennel soup and creamy butternut squash recipes coming up soon. Let me know if you have any requests!

Cozy Crock Pot Lentil Chili: Set It And Forget It! {Vegan, Gluten-Free}

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On January 21, 2015

In Clean Eating, Dairy-Free, Gluten-Free, Recipes, Tips & Tricks, Vegan, Vegetarian

I love my job! I have so much fun sharing my passion for healthy eating and delicious, nourishing food with my co-workers, our clients, and with all of you! 🙂

Yesterday, I taught a new workshop called Eating for All-Day Energy.

We talked about the challenges of having low energy and what we tend to eat and do when we feel that way. In most cases, we reach for another coffee or snack without giving much thought to how those choices impact our energy.

E4E3

I shared my top four secrets for eating for energy and will be sharing the first of those with you today.

Many of us are riding “the blood sugar roller coaster,” dealing with a series of cravings and energy spikes and crashes all day long. We often feel tired, irritable, moody, and not as energized or focused as we’d like to be.

blood-sugar roller coaster

The truth is, what we eat affects us.

If we want to feel energized, then we have to FUEL and NOURISH our bodies with foods and drinks that give us energy.

So, here’s tip #1:

To have all-day energy, stabilize your blood sugar by having the following combination of foods at each meal:PFF

When we eat meals that have protein + healthy fats + fiber, we stabilize our blood sugar and help it release slowly over time rather than dealing with sudden spikes and drops. (I’ll be sharing more details about exactly how blood sugar works in a future post but wanted to keep it limited for today.)

  1. Protein (nuts: almonds, walnuts, pistachios, pecans, Brazil nuts, macadamia nuts, cashews; seeds: pumpkin, chia, hemp, flax, sunflower, sesame; lentils, peas, beans, tempeh (recipe to come!), nut butters, and grass-fed/farm-raised meat, poultry, eggs, and fish)
  2. Healthy Fats (nuts and seeds, avocado, nut and seed butters, wild caught salmon, pasture-raised eggs, extra virgin olive oil, coconut milk, coconut oil, guacamole, tahini (sesame paste), ghee (clarified butter), grass-fed butter if you can tolerate some dairy)
  3. Fiber (vegetables, especially leafy greens; summer squash; cruciferous veggies like broccoli, Brussels sprouts, cabbage and cauliflower; fruit, especially berries, peaches, cherries, apples, pears and plums; beans, peas, lentils; gluten-free grains like quinoa, brown rice, wild rice, millet, oats, and amaranth).

At the end of the class, I shared two demos of recipes that will keep you full AND sustain your energy, including this yummy chili.

Everyone loved it! It’s easy to make, too. You just have to saute a few vegetables and spices for about 10 minutes and then dump everything into a crock pot for 8 hours. Set it and forget it! 🙂

chili 2

This meal is a GREAT option for stabilizing blood sugar, especially if you serve it with some diced avocado on top. There’s PROTEIN in the lentils, FIBER in the lentils and vegetables, and HEALTHY FATS in the avocado.

Lentils fill me up more than just about any other food, too, so you might find the same to be true for yourself.

Don’t let yourself be intimidated by the length of this ingredient list – 1/3 are spices, 1/3 are common veggies, and the rest is pretty basic, too. The only things you might have to buy are the lentils and roasted red peppers…and maybe the tomato puree and diced tomatoes if you don’t already keep them on hand for things like marinara sauce. Every grocery store sells those ingredients.

This is a hearty, filling, heart-warming, nutrient-rich meal. Enjoy it for breakfast, lunch or dinner!

crock pot chili

chili 3

Ingredients

  • 1 tablespoon coconut oil
  • 2 medium onions, chopped
  • 6 garlic cloves, minced
  • 1 cup carrots, chopped
  • 2 tablespoons chili powder
  • 2 teaspoons cumin powder
  • 1 teaspoon dried oregano
  • 1/8 teaspoon ground cayenne pepper (add more if you like more of a “kick”)
  • 1 (28-ounce) can or jar tomato puree, no sodium added
  • 1 (28-ounce) can or jar crushed or diced tomatoes, no sodium added (I like Pomi brand)
  • 2 roasted red peppers, diced
  • 2 cups dried green lentils or French lentils
  • 1 teaspoon 100% pure maple syrup
  • 1 bay leaf
  • 1/4 teaspoon black pepper
  • 4 cups filtered water
  • 3/4 teaspoon sea salt
  • Optional: avocado slices and scallions for toppings

Directions

  1. Heat oil in a large saute pan over medium heat. Add onions, garlic, and carrots and saute until onions are soft, about 5-7 minutes.
  2. Add chili powder, cumin, oregano, and cayenne to vegetables and saute for another 1-2 minutes.
  3. Add tomato puree, crushed or diced tomatoes and roasted red pepper and stir to combine.
  4. Transfer mixture from saute pan to crock pot. Add lentils, maple syrup, bay leaf and water. Stir to combine all ingredients.
  5. Cover and cook on low for 8 hours.
  6. Remove bay leaf and stir in salt before serving.

Top with diced avocado and chopped scallions for a good dose of healthy fat and a pop of color!

Do you have a favorite chili recipe or energy-boosting snack or meal? Feel free to share below 🙂

Melt-In-Your-Mouth Apple Crisp {Gluten-Free, Paleo, Vegan}

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On January 16, 2015

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

With all of the cold weather we’ve been having lately in Baltimore, I’ve been in the mood for warming, grounding comfort foods.

Apples are one of those foods that are perfect this time of year, and baking them brings out the fullness of their flavor, especially when paired with flavors like cinnamon and nutmeg.

Most fruit crisps are made with gluten-containing flour and refined sugar, so I wanted to upgrade them by sharing this recipe with you.

This apple crisp melts in your mouth, and it’s gluten-free, paleo, vegan and refined sugar-free.

Enjoy! 🙂

applecrisp apples

Ingredients

Filling

  • 8-10 apples, cored and cut into 1/2 inch-thick thick slices (a combo of Pink Lady and Granny Smith would be great!)
  • 1/4 cup arrowroot starch (can use corn starch if you don’t have arrowroot but I highly recommend arrowroot starch for thickening!)
  • 1 tablespoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon allspice
  • 2 tablespoons 100% pure maple syrup
  • ¼ cup lemon juice (+ 1 tablespoon for lemon water to prevent apples from browning)
  • 2 tablespoons coconut oil (solid)

Topping

  • 2 cups almond meal (I ground up 1 cup of almonds in my food processor until they reached a fine texture)
  • 1 cup chopped nuts and seeds (any combo – I used a combo of walnuts, pecans and pumpkin seeds)
  • 1 teaspoon ground cinnamon
  • ½ teaspoon sea salt
  • 2 tablespoons 100% pure maple syrup
  • 1/3 cup coconut oil, solid

Directions

  1. Preheat oven to 375F.
  2. Set apples in a bowl of lemon water until ready to use, so the apples don’t brown. Once all apples are sliced, drain apples in a colander and put them in a large mixing bowl.
  3. Mix cinnamon, nutmeg, allspice and arrowroot starch in a small bowl. Sprinkle evenly on top of apples. Then pour maple syrup and 1/4 cup lemon juice on apples, tossing evenly to coat.
  4. Pour apples into an ovenproof 9 x 13 baking dish and sprinkle a few clumps of coconut oil on top. Cover with foil and bake for 45-60 minutes or until apples are fork tender.
  5. Meanwhile, place almond meal, nuts/seeds, cinnamon, and salt, in a food processor and process until combined.
  6. Place topping in a bowl and add the maple syrup and coconut oil. Massage everything with your fingers until it starts to form a crumble.
  7. Remove baked apples from oven and remove foil. Sprinkle crumble evenly across the top, covering the apples.
  8. Return dish to oven and bake uncovered for another 30-35 minutes or until the top is golden brown and the apples are soft when pierced with a fork.

Energizing Blueberry Beauty Blast Smoothie {Paleo, Dairy-Free}

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On January 12, 2015

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

Smoothies are a simple way to “upgrade” your diet, adding in lots of nutrients that keep our bodies clean, energized, and healthy. Since cutting dairy out of my diet, I miss creamy foods, so smoothies are an easy way for me to get that creamy texture I love.

My hubby and I have them for breakfast most mornings. We change them up, so we are getting a variety of nutrients from different fruits, vegetables and super foods.

This smoothie has a lot going for it, including being anti-inflammatory and detoxifying AND being loaded with what Dr. Fuhrman refers to as the healthiest foods on the planet – GBOMBS.

According to Dr. Mark Hyman and other functional medicine doctors and nutritionists, inflammation and toxicity are the two reasons most of us are sick and holding on to extra weight, so we want to load up on foods that help us reduce them, and this smoothie does the trick!

blueberry smoothie

Check out the amazing health benefits of the ingredients in this smoothie:

Blueberries are one of the best foods you can eat. They are low in sugar and their high antioxidant power helps protect your heart and contains potent anti-cancer compounds. In fact, berries are considered one of Dr. Fuhrman’s GBOMBS foods – the most powerful anti-cancer, anti-fat storage foods you can eat.

Avocado, hemp seeds, and flax seeds are excellent sources of anti-inflammatory omega-3 and monounsaturated fats that are not only good for our skin, hair and body but also for our brain (our brain is 60% fat!).

  • Hemp seeds are an excellent source of protein (and won’t cause you to fail a drug test! You can even look at purchasing a home tca drug test to check for yourself if you undergo regular drug tests due to work, for example.)
  • Flaxseed is also loaded with fiber, which helps regulate blood sugar (key to staying energized!), keep us feeling fuller, and promote healthy digestion.

hemp seeds

Leafy greens like spinach are one of the most nutrient-dense, disease-fighting, health-promoting foods in the world. They are detoxifying, anti-inflammatory (“cool” the body), cancer-fighting, oxygenating, alkaline (reduce acidity in our body), and loaded with anti-aging antioxidants and nutrients.

  • It’s important to rotate your greens, too. Check out this link for tips on how to do that. I like to rotate between kale (baby and regular), spinach, collard greens, Swiss chard and Romaine lettuce.

Pineapple. The magic of pineapple is an enzyme called “bromelain” (say it, “BRO-ma-lane”). This enzyme breaks down proteins and foods and is a natural detoxifier (AKA body gunk cleaner outer). It also helps improve circulation and reduce mucus, which builds up in our digestive system, sinuses, and respiratory system. Clearing out mucus is important for overall health and beauty. Click here to learn more about pineapple.

blueberry blast energy flax top

Blueberry Beauty Blast Smoothie

  • 2 cups baby spinach (loosely packed)
  • 1 cup frozen blueberries
  • 1/2 cup pineapple (fresh or frozen)
  • 1/4 avocado
  • 2 tablespoons hemp seeds (shelled)
  • 1/2 tablespoon flax seeds
  • 1 teaspoon raw honey
  • 1/2 teaspoon vanilla extract
  • 1 cup unsweetened almond milk

  1. Put all ingredients in a blender in the order listed and blend until evenly combined, about 45-60 seconds. Add more almond milk, as needed.

**If you don’t have a high powered blender, blend the liquid and greens FIRST and then add the other ingredients.**

Easy Chicken & Broccoli Skillet {Paleo, Gluten-Free}

By

On January 8, 2015

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

One of the questions I’m often asked is, “What are some ideas for quick, easy and healthy dinners my whole family will like?”

Bill and I cook dinner for ourselves most nights of the week, and despite the fact that we love to cook and enjoy being in the kitchen, we value quick and easy meals, too.

This meal comes together in under 30 minutes!

What I like most about this meal is that all of the ingredients are familiar. Sometimes when we start “eating healthy,” we mistakenly think all of the food is going to be “weird,” and we struggle to believe our family will eat it.

Not so with this dish.

The onions brown and caramelize beautifully, which enhances their flavor, the chicken is tender, and the broccoli is perfectly cooked and still bright green (overcooked army green broccoli doesn’t look or taste appetizing!).

We served this alongside a hearty greens salad with arugula, shredded carrots, and toasted pumpkin seeds.

skilletgood

Ingredients

Directions

  1. Season chicken strips with pepper.
  2. In a large skillet, cook chicken and onion in the oil over medium heat until the chicken is done, about 8-10 minutes.
  3. Stir in garlic, thyme, red pepper flakes, sea salt, broccoli, and lemon juice. Cook, covered, 7-10 minutes. Ours was done in 7 🙂

5-Minute Basil Walnut Pesto Sauce & Cucumber Bites {Paleo, Vegan, Dairy-Free}

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On December 29, 2014

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

If you are looking for ideas for a healthy New Year’s Eve appetizer recipe, look no further! After I shared this dish at a friend’s Christmas party and everyone devoured it, one of my friends there asked me for the recipe so she could make it for her family’s Christmas dinner. This is tried, tested, and approved 🙂 And you can whip it up in 5 minutes!

—————————————————————————————————————-

The first time I shared this recipe was two weeks ago during my very first cooking class. I had so much fun teaching it and can’t wait to do more classes in 2015!

During the class, we focused on making recipes that “cool,” calm and nourish the body. One of those recipes was for an Italian favorite – pesto sauce.

pesto demo

Teaching everyone about the health benefits of basil!

pesto food processor

All of the ingredients in the food processor before they are blended together.

Traditional pesto sauce is made with either parmesan or romano cheese, and since I’m dairy-free, I wanted to come up with a recipe that I could eat.

Something I’ve learned over the past couple of years that was news to me is that conventional dairy products are pro-inflammatory.

They promote inflammation in our bodies – and show up in annoying symptoms like excess mucous production and congestion, and other digestive, sinus and respiratory issues. Many people find that ditching dairy helps them get rid of or reduce all of those symptoms.

I never would’ve thought it was possible that I could go through a winter without bronchitis or congestion, but I have now for 2 years in a row, so I can attest to the fact that going dairy-free works 🙂

After experimenting with about 5 different versions of this recipe for pesto sauce, I finally came up with one that I liked. The ingredients in it are amazing for our health because they are immune & beauty-boosting and inflammation-reducing.

plate of pesto

Inflammation is one of the main reasons most of us are carrying around extra weight and getting sick.

Fat tissue is often inflamed tissue, and as long as our bodies are inflamed, we will have trouble keeping off weight long-term.

Not only that, but inflammation is at the root of most major diseases from digestive issues like heartburn, Crohn’s disease and irritable bowel syndrome to diabetes, heart disease, asthma, bronchitis, sinusitis, and arthritis. For many of us, it’s “silent” so we may not even know it’s happening. We want to eat foods that help us “cool” our body from the inside out, so we can be well.

Check out the amazing anti-inflammatory benefits of this pesto:

  • Garlic. Known as an “allium” vegetable (same family as onions, leeks, shallots, etc.), garlic is a potent anti-inflammatory and antibacterial food. Two of garlic’s sulfur compounds inhibit the activity of inflammatory messenger molecules in our body, thereby reducing inflammation.
  • Walnuts. These brain-shaped nuts are an excellent source of an anti-inflammatory omega-3 fat known as alpha-linolenic acid (ALA). Omega-3 fats also help keep our blood sugar levels regulated, which helps us avoid inflammatory spikes. Extra virgin olive oil, which is also used in this recipe, is another source of healthy omega-3 fats.
  • Basil. This green herb contains an oil that blocks harmful enzyme activity that promote inflammation in our body. It’s also rich in flavonoids (plant pigments found in high levels in deeply colored fruits and vegetables) and antioxidants, which help “cool” and calm our body.
  • Lemon. Citrus fruit high in flavonoids and antioxidants that combat harmful free radicals that damage our body and its cells and promote disease.

I served the pesto on cucumber slices and topped them with some shredded red cabbage. They are PERFECT for a holiday appetizer or just as a snack. Your guests will rave about them if you bring them to a party! 🙂

pesto bites

Ingredients

2 small cloves garlic, peeled (or 1 medium)
2 cups packed fresh basil (I bought one pack of organic basil from Trader Joe’s and it was the perfect amount!)
1/2 cup raw walnuts
3 tablespoons lemon juice (juice from about 1 1/2 lemons)
1/4 teaspoon sea salt
Few dashes black pepper
1/8 teaspoon crushed red pepper flakes
2 tablespoons nutritional yeast
1/3 cup extra-virgin olive oil

2 cucumbers
Optional: shredded purple cabbage

Directions

  1. Process garlic cloves in the food processor until the garlic is minced.
  2. Add the basil, walnuts, lemon juice, salt and pepper, red pepper flakes, and nutritional yeast. Process until a uniform paste has formed. Scrape down the sides of the bowl as needed.
  3. Turn on the food processor and drizzle in the olive oil in the top hole.
  4. Process until the pesto reaches your desired consistency, stopping to scrape down the sides as necessary. Taste and add more lemon juice or salt if necessary.
  5. Cut ends off of cucumber and slice into 1/2 inch circles. Top each cucumber slice with 1 tablespoon of pesto. When I taught my cooking class last week, some of the attendees came up with the awesome idea of putting the crunchy purple cabbage (another super anti-inflammatory food) on top!

Chewy Cranberry Almond Butter Granola Bars {Gluten-Free, Vegan}

By

On December 27, 2014

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

As I’ve grown “bolder” with creating my own recipes, I’ve gone back to some favorites and challenged myself to come up with ways to “reinvent” them (i.e., change up at least 4 ingredients to create a brand spankin’ new recipe!).

One recipe I’ve made before that I really liked was for peanut butter granola bars.

I’ve been on a cranberry kick lately, so I decided to use up my cranberries and make these bars for a friend’s cookie exchange party. I’m really happy with how they turned out!

cran bars

I made them for a second Christmas party and saved a few to have for a snack or as part of breakfast.

These bars are a better option than traditional store bought granola bars because they are full of healthy fats and protein from the almond butter and pumpkin seeds and fill-you-up fiber from the oats.

They’re chewy in the middle and a bit crunchier on the edges. Let me know if you try them 🙂

bars

Ingredients

  • ½ cup smooth almond butter
  • ¼ cup 100% pure maple syrup
  • ¼ cup brown rice syrup
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon fine grain sea salt
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 2 cups whole rolled oats (not quick-cooking or instant – I buy a big bag of gluten-free oats at Trader Joe’s)
  • ¼ cup dried cranberries, chopped
  • ¼ cup raw pumpkin seeds

Directions

1. Preheat the oven to 350°F. Line an 8 x 8-inch baking pan with a 10-inch square of parchment paper.

2. In a small saucepan, mix together the almond butter, maple syrup, and brown rice syrup. Gently heat the mixture over low heat, just until it’s warm enough for the ingredients to incorporate and become smooth.

3. Remove saucepan from heat. Let the mixture cool a bit so that it’s still warm but not hot. Mix in the vanilla, cinnamon, ginger, and salt then add the oats, cranberries, and pumpkin seeds, and mix very well.

4. Wet your hands and firmly press the oat mixture into the pan, pressing on the top and packing the bars as tightly as you can. Bake for 18-23 minutes, or until the sides of the bars are lightly browned. These will harden once they cool, so if they look a little soft when you first take them out, that’s okay!

5. Remove the pan from oven and let cool for about 10 minutes.

6. Lift bars out of pan by pulling up the edges of the parchment paper. Use a knife to slice the bars into squares or smaller rectangles.

7. Store bars in a tightly sealed container at room temperature.

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