Category: Vegetarian Page 4 of 11

GBOMBS Spaghetti Squash Saute + How-To Video {Gluten-Free, Paleo}

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On January 28, 2016

In Anti-Inflammatory, Clean Eating, Dairy-Free, Dairy-Free, GBOMBS, Gluten-Free, Gluten-Free, How To, Recipes, Tips & Tricks, Vegan, Vegetarian

I’ve been on a squash kick lately! From roasted butternut squash to creamy kabocha squash soup and even squash “pasta,” winter squash is one of my favorite foods because it’s versatile, delicious and nourishing.

Today we’re going to take a look at a squash that many of us have heard of before but might have been too intimidated to try making ourselves – spaghetti squash!

As someone who loved twirling pasta on my fork as a kid, this is a food that is fun to eat and play with…and it has lots of body-boosting benefits, too!

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Winter squash is packed with antioxidants that support our body from the inside out – vitamin A for our skin and eyes, vitamin C for antioxidant protection, fiber for fullness, and folate, a B vitamin that supports our body’s production of mood-boosting neurotransmitters.

For more info about the awesomeness of spaghetti squash, click here.

Now, I’m not going to lie to you and say that it tastes just like spaghetti (because it doesn’t…it’s a bit crunchier and a tad sweeter), BUT it does give you a similar experience and is basic enough to be paired with a variety of sauces – from pesto and marinara to pad Thai.

Check out my video below for the step-by-step instructions for how to prepare spaghetti squash and then buy some for yourself, so you can make one of the recipes below! It’s easier than you think 🙂 If you’re more of a picture person, check out this post I wrote for step-by-step pictures and directions.

I’ve included a recipe below for a winter veggie saute full of GBOMBS like shallots, garlic, dino kale, beans, berries and pumpkin seeds. Here are a few additional spaghetti squash recipes for you to try:

Spaghetti Squash Saute.jpg

Ingredients

1 large spaghetti squash
1/2 cup water
1 tablespoon ghee (clarified butter) or coconut oil
3 cloves garlic, minced
3 shallots, sliced
1 bunch dino kale (AKA lacinato or Tuscan kale), destemmed and chopped
1/4 cups water
1 15-oz can no-salt added cannellini beans, drained and rinsed
1/3 cup dried cranberries
1/3 cup pumpkin seeds, lightly toasted
1 tablespoon raw apple cider vinegar
Freshly cracked black pepper and sea salt to taste

Directions

1. Preheat oven to 400F.
2. Slice a line down the length of the spaghetti squash, about a half-inch deep or make several slits round the squash to allow steam to release. It’s usually too hard to cut in half at this point unless you have a really good knife.
3. Put the squash in a 9 x 13 baking dish in the oven for 25 minutes, so it can soften enough to easily cut it in half. Remove squash from the oven and let it cool enough to handle it. Cut it in half lengthwise. Scoop out the seeds with a spoon.
5. Put the squash cut-side down in the baking dish and fill the bottom of the dish with 1/2 cup water. Return squash to oven for about 30 minutes or until the squash easily pulls away from the shell. Let the squash cool and then scrape out the inside into strands with a fork.
6. In a large sauté pan over medium heat, sauté shallots in ghee (or oil) until fragrant, about 4-6 minutes. Add garlic and sauté 30-60 seconds. Add spaghetti squash, dino kale and 1/4 cup water and toss until the kale is wilted but bright green. Add beans and toss until heated through then add cranberries and pumpkin seeds. Remove from heat and sprinkle with 1 1⁄2 tablespoons apple cider vinegar.

Apple Cinnamon Overnight Oats

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On January 14, 2016

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

When it comes to convenience, versatility and eating for energy, it doesn’t get much easier than overnight oats in a jar!

This is one of my go-to breakfast options and is perfect for busy mornings. Here are just a few more reasons I’m such a fan of overnight oats:

  • Change it up based on what you have on hand and what’s in season
  • Inexpensive ingredients that are pantry staples in our house
  • Eat them right out of the jar or heat them up on the stovetop, if you’d prefer something a little warmer
  • Make them a few days ahead of time for a ready-to-go breakfast
  • Involve your kids and let them get creative with toppings!

I’ve shared recipes for overnight oats before, including these Pumpkin Spice Overnight Oats and these “Berry” Quick Overnight Oats, but today’s recipe is for Apple Cinnamon Overnight Oats!

Oats aerial

I used some of my favorite seasonal ingredients, including crisp apples, warming cinnamon and crunchy walnuts. I used apples two ways – applesauce as the base and chopped apples as the topping. The chia seeds are filling and soak up some of the almond milk, helping everything come together…without cooking it!

I love the combination of apples and cinnamon, especially during the colder months, so that’s what inspired this particular combination.

Apple OatsOats aerialI had some fun making a video “how-to” in case you’re a more visual person and want to hear more about the benefits of each ingredient.

The full recipe is listed below, so check it out and give it a try!

Apple Cinnamon Overnight Oats

This is a quick and easy breakfast option for the busy person on the go! Make 2-3 ahead of time so you can prep once and eat multiple meals. It’s a time saver!

  • 1/4 cup unsweetened applesauce
  • 2 teaspoons chia seeds
  • 1/2-1 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • Pinch ginger
  • Pinch nutmeg
  • Pinch fine grain sea salt
  • 1/3 cup whole rolled oats (I use gluten-free)
  • 1/2 cup almond milk
  • 1/4 apple (chopped)
  • 4 walnuts (chopped)

  1. Stir applesauce, chia seeds, cinnamon, ginger, nutmeg, vanilla, and sea salt in the bottom of a mason jar.

  2. Add the oats and almond milk and stir everything together to combine. Cover with a lid and store in your fridge for at least 30 minutes, ideally overnight.

  3. Remove from fridge and stir in toppings. Eat directly from the jar or warm on the stove. Enjoy!

Optional toppings: 1 tablespoon nut butter, toasted coconut, hemp seeds, pumpkin seeds, 100% pure maple syrup, to taste

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Rich & Creamy Brassica Tea Rice Pudding {Gluten-Free}

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On January 11, 2016

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

In my last post, I shared insights about detoxing from award-winning celebrity dietitian, Ashley Koff. It turns out that our body naturally detoxifies itself on a regular basis and that we can bring specific foods into our diet to support that process.

One of those foods is broccoli. Most of us have heard that broccoli is one of the best vegetables we can eat to support our health, but few of us know why.

Tom Malterre, a highly regarded functional medicine-trained nutritionist, gave a TEDTalk a few years ago about the incredible benefits of broccoli, calling it “the DNA whisperer” because of its powerful protective properties.

Glucoraphanin (say glu-co-RAPH-an-in) is one of the key nutrients in broccoli that makes it known as a “superfood”. Our body converts glucoraphanin into a potent antioxidant and cellular protector called sulforaphane. 

According to Brassica.com, 40% of Americans wish they could get the benefits of broccoli without having to eat it. That’s where something like truebroc™ tea can help.

You can find truebroc™ tea locally at Whole Foods Harbor East, Baltimore Coffee & Tea, and at Wegmans, but you also order it online no matter where you live by clicking here.

brassica box

For more information about Brassica Tea and truebroc glucoraphanin, please visit truebroc.com or facebook.com/truebroc. Follow us on Twitter @truebroc.

I first mentioned truebroc™ tea in my last post and promised to share a recipe with you that incorporated it, so today I’m going to let you know how to make your own rich and creamy Brassica Tea Rice Pudding.

When I first saw the recipe, I realized I had all of the ingredients on hand except for the arborio rice, which is commonly used to make a creamy dish called risotto. I found it in the bulk section of MOMs Organic Market, a local natural food store, but you should be able to find it in the rice or gluten-free section of your grocery store.

Tea Rice Pudding - new 3

Recipe & photo credit: Amy Fischer, RD

I wasn’t sure how the dish would turn out as I was making it, but I ended up with a rich, creamy and almost caramel-ly (can we make that a word?) bowl of deliciousness! 

I have tried rice pudding at a few restaurants as a dessert, but this was the first time I’d made it and was the best-tasting one yet. I’ve made it twice and have had it as part of my breakfast and as dessert.

I made a few modifications. I backed off slightly from the recommended amount of water in the beginning. I cut it back by 1/4 cup, which resulted in a creamier texture the second time around. Also, I didn’t have vanilla bean powder on hand, so I used vanilla extract, and I used maple syrup instead of honey. I considered subbing in short grain brown rice, but, if you plan to do that, just simmer it a bit longer, as it will take more time to cook. It probably won’t be as creamy and might be a bit chewier but it’s worth trying!

Tea Rice Pudding 5

Recipe and photo credit: Amy Fischer, RD

Servings: 4-6

Ingredients

1 cup brewed Brassica Tea with 30mg of truebroc™ glucoraphanin from broccoli
1 cup filtered water (I used 3/4 cup)
1 (13.5 oz.) can coconut milk (I love the brand Native Forest)
½ cup arborio rice
2 egg yolks
¼ cup coconut sugar
2 Tbsp. raw honey (or maple syrup to make vegan)
1 tsp. vanilla bean powder
¼ tsp. cinnamon
Pinch of sea salt
Optional toppings: ginger, raisins, greek or coconut yogurt

Directions

  1. Brew 1 cup of tea using 2 Brassica Tea bags.
  2. Combine 1 cup tea, 1 cup water, 1/2 cup Arborio rice & a pinch of salt in a medium saucepan. Bring to a boil then turn down to a simmer, stirring frequently, cover & cook for ~25 min.
  3. Uncover and continue simmering and stirring frequently. Stir in coconut milk & continue to simmer approximately 10 min or until the rice is tender.
  4. In separate bowl, beat egg yolks with honey, coconut sugar, cinnamon & vanilla. Slowly add some of the rice mixture to the egg yolks and with a whisk, combine.
  5. Add mixture back into the rice and stir until combined well and egg is mixed in. Remove from heat. The mixture will still be loose but will thicken as it stands or when chilled. Serve warm or chilled. Add toppings before serving. Enjoy!
Tea Rice Pudding 7

Recipe and photo credit: Amy Fischer, RD

For more information about Brassica Tea and truebroc glucoraphanin, please visit truebroc.com or facebook.com/truebroc. Follow us on Twitter @truebroc.

Disclosure: I received free tea in exchange for writing this review, but I had tried and liked the product and what it stood for before this opportunity arose! All opinions are my own, and maintaining the integrity of all content on this site is of utmost importance to me. I will never promote products I don’t love and use myself! 🙂

Curry-Lime Chickpea & Protein-Packed Pasta {Gluten-Free}

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On November 30, 2015

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

After getting back from a long weekend away for Thanksgiving and my sister-in-law’s wedding (which was SO fun!), we hadn’t thought much about what we’d be eating for dinner this week.

So, when I got home from work tonight, I checked the pantry and fridge and used a few things we had on hand to whip up this recipe. That’s the value of having a well stocked pantry – even when you have no time and no plans, you can create a delicious dish pretty quickly without making a trip to the store.

This meal came together in about 20 minutes and was filling, delicious and nourishing (the trifecta of food awesomeness!). It showcases GBOMBS – some of the most anti-inflammatory, disease-fighting, immune-boosting, health-promoting foods we can eat!

If you’re not eating pasta because of the gluten or refined flours, keep reading! I have a solution for you 🙂

Meet, Tolerant Foods pasta.

Tolerant Green Pasta

I first tried their pasta last fall at the Natural Products Expo East in Baltimore. At the time, the only pasta I ate was brown rice pasta (ingredients = brown rice + water), but I was curious to try Tolerant’s pasta because it was made from one ingredient.

Beans.

Or, in this case, lentils.

We had tried the black bean variety and the red lentil version, but this year I was introduced to the latest and greatest addition – green lentil pasta.

Here’s why this pasta is so awesome.

Unlike regular highly processed pasta that’s usually made from enriched flours that can send our blood sugar (and energy levels and weight) on a roller coaster, Tolerant’s pasta is PACKED with satiating protein and fill-you-up fiber. 

Just over 1/3 of a box of the green lentil pasta has a whopping 21 grams of protein and 11 grams of fiber. It’s also full of energizing B-vitamins, iron and zinc. It’s also made with non-GMO, organic ingredients.

Green lentil label

What’s not to like??

The pasta cooks up in 8 minutes, making it a great option for a quick dinner. And because of its pale green color, it looks more like pasta than the red lentil or black bean pasta, so it would be an easier sell with kiddos or bean-based pasta skeptics.

It’s sold at a higher price point than a box of Barilla, but I focus more on nutrients/dollar than calories/dollar, so it’s worth it to me.

MOMs and Whole Foods sell Tolerant pasta (sometimes on sale!), but you can also buy their stuff online at Vitacost or Amazon. Check out this link to use the store locator to find where Tolerant sells their products near you.

Then, make this recipe 🙂 (And don’t mind the less than stellar pics taken from my iPhone without daylight!)

Curry Lime Chickpea PastaChickpea Pasta Pan

Ingredients

  • 1 tablespoon ghee (clarified butter) or coconut oil
  • 1 8-ounce box Tolerant pasta (or other gluten-free or bean-based pasta)
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger root, peeled and minced
  • 2 teaspoons curry powder
  • 1 15-ounce can chickpeas, no salt added, drained and rinsed
  • 1 cup full fat coconut milk
  • 4 cups fresh baby spinach, chopped
  • 1 1/2 tablespoons fresh lime juice
  • Coarse sea salt and pepper to taste

Directions

  1. Cook pasta according to package directions. Set aside 1/3 cup pasta water. Strain pasta and leave in strainer.
  2. Heat ghee or oil in large skillet over medium-high heat.
  3. Add onions and saute 5-7 minutes or until they start to soften. Add ginger, garlic, and curry powder and saute another minute or so. Add pasta water and stir to loosen up anything stuck to the pan.
  4. Add chickpeas, coconut milk and pasta and reduce heat to medium. Stir to combine. Add spinach and toss until coated and slightly wilted. Add lime juice and stir to combine.

I added some sea salt throughout, probably about 1/2 teaspoon total. How do you know when you have enough? If your food tastes flat or bland, add a little salt at a time to increase the flavor. The acidity from the lime juice, fat from the coconut milk, and spice in the curry powder give this dish a lot of flavor, so just add salt to your liking 🙂

Our First Baltimore Cookbook Club: The Power of True Community

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On November 20, 2015

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

What does a life lived in radical community look like?

Is community really worth the effort?

I knew I was in for exactly what I needed to hear at the start of Sunday’s service as our friend and pastor, Ryan, asked us to reflect on the answers to those questions and a few other truths about what it means to be in community.

As a culture, we’re moving away from true community.

The internet has fundamentally changed the way we communicate and connect with each other and altered our expectations about what to expect from community. Long-term commitments of any kind (jobs, houses, relationships) are no longer the norm.

We avoid community for a number of reasons. People require energy and effort, which can make true community feel like a burden. Because we know things ABOUT each other but don’t really KNOW each other, we fill in the gaps with assumptions and are more easily offended than ever before.

The hard truth is that it’s exposing to have people REALLY know us.

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So, we’re left asking ourselves: Is community really worth the effort?

The short answer is,”YES“.

As I’ve shared when I first wrote about community almost two years ago, sacrificially giving my time to be with and invest in others is not something that comes naturally to me.

We are all wired to be communal and crave connection, but when you’ve been burned by community in the past, it can be intimidating to put yourself out there again. When we do, we risk being examined, judged, and rejected.

But the greater risk is that we deprive other people of our presence and the gifts and talents we have to offer. 

There’s power in investing deeply in people and in having people invest in us. Sometimes we can feel like we are burdening other people. But guess what?

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When I get stuck in my own thoughts (which happens a lot) and overwhelm myself thinking about all that I could or “should” be doing, I tend to retreat and “check out” socially. I find every reason possible to avoid things like social events that pull me away from a self-centered pursuit or an opportunity to do something I want to do.

That’s why last Sunday night was particularly special.

It marked the start of a community-building opportunity that combines a few of my favorite things: cooking and eating nourishing, delicious food with like-minded people who value living a healthy, purposeful, vibrant life in the context of a supportive community:

Our first cookbook club.

My friend and fellow foodie and health coach, Katie Hussong, and I came upon the idea after seeing a post that went viral on Facebook about Why Cookbook Clubs Should Be the New Way We Entertain.

Katie and Me

Both of us are Culinary Nutrition Experts through the Academy of Culinary Nutrition’s program, so we have a mutual love for creating and savoring nourishing, healing food.

After a series of text messages agreeing we should “do this thing,” we organized our first ever cookbook club, bringing together friends from DC to Philly for a Sunday evening in Baltimore to share dishes from our mentor and culinary nutrition coach, Meghan Telpner.

Meghan recently published her first full cookbook, The Undiet Cookbook, and we used that as the source for our recipes. Everything was nourishing, delicious, made with love and dairy-free and gluten-free.

IMG_2892CC Collage
We brought together fellow health coaches, culinary nutrition experts, and nurses, as well as friends from college, church and our neighborhoods.

Each of us prepared a delicious dish to share and gathered around the community table to savor the meal and get to know each other.

Green Mojito Smoothies and Jamu Juice Shots to kick off the night.

Zucchini Hummus, Balsamic Roasted Root Vegetables, Sweet Potato Grills with Cashew Ketchup, Wild Rice & Chickpea Salad, Thai Mango Salad, and Maple Balsamic Kale with Butternut Squash for dinner.

A decadent array of desserts, including Ginger Cookies, Wild Berry and Apple Crumble, Chocolate Raspberry Delights, and my contribution, the Rawmazing Key Lime Pie, to finish the evening.

key lime

Everything was DELICIOUS! (If you want the recipe for the pie, click here!)

We even had the opportunity to Skype with Meghan, the chef and cookbook author herself!

We had each person introduce themselves and the dish they had made, which was one of the coolest moments of the evening.

Hi Meghan

Me & Katie Skyping with Meghan!

Our bodies and souls were nourished by the food and our time together.

We could let down our guard and just be ourselves.

We ate. We talked. We laughed.

And through it all, we connected.

We were in true community.

This is how we were meant to live!

Community

So, what is holding you back from community?

Who misses out if you don’t show up, if you’re not present and willing to share your gifts and talents?

What makes you feel truly known?

If you’re interested in connecting with community like this, fill out your contact information here, and I’ll put you on our list 🙂

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If want to connect with others and serve Baltimore this upcoming weekend, join me at the Baltimore Crop Circle with Tessemae’s at 900 Druid Hill Avenue in Baltimore from 10:00 am – 3:00 pm on Saturday, November 21st. We will be giving away over 30,000 pounds of FREE fresh produce to the community!

The UnDiet Cookbook Review {Plus a Yummy Stuffed Sweet Potato Recipe!}

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On November 17, 2015

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

This is so much more than a cookbook.

It’s an inspiring, encouraging, confidence-boosting guide to life that happens to include over 130 awesomely delicious and nourishing recipes.

Whether you’re gluten-free, dairy-free, vegan, paleo, or just trying to live a fuller, more vibrant and balanced life, you need The UnDiet Cookbook in your life!

undiet cover

I had the privilege of learning from the author – nutritionist and best-selling author, Meghan Telpner – as a student in her Academy of Culinary Nutrition training last fall. As founder of the Academy of Culinary Nutrition and author of the bestselling UnDiet: Eat You Way to Vibrant Health and The UnDiet Cookbook, Meghan has committed her life to creating a revolution in health and well-being.

She does it in a way that is non-judgmental, kind, fun and inviting.

Meghan knows that being approachable and FUN is the key to engaging people, especially when it comes to something as sacred as what we eat and how we live.

So often when people are on diets, they settle for subpar food and a life marked by deprivation. They focus on what they “can’t” eat instead of channeling all of that energy toward what will nourish, satisfy and fill them up physically and emotionally.

Meghan is out to change that:

“UnDiet is here to free us from the chains we attach to all of those old, harmful, self-defeating, unhelpful rules we think we need to follow. They only make us miserable […] UnDiet is breaking free from the rules we think we’re meant to follow, and doing what is the very best for our individual health.”

Yes! Yes! Yes!

I totally agree.

She inspires anyone reading to take a build-you-up, positive, encouraging approach to what to eat through killer recipes that not only taste good but make our body feel amazing.

And she has a way of building and promoting community. In fact, I partnered with a fellow Culinary Nutrition alum and friend, Katie Hussong, to host our first UnDiet Cookbook Club, where each attendee made a recipe from Meghan’s cookbook or blog. It was SO fun!

Community

As someone who doesn’t follow one prescribed diet, I’m drawn to Meghan’s “UnDiet” approach. I follow the same philosophy because I’ve found in my own life that there is not one way of eating that everyone in the entire world “should” follow.

We agree that the bulk of what we eat should be plant-based (AKA “plantiful”), but there is room for flexibility, depending on what makes your body feel best and thrive.

One of the things I love about this book is that the UnDiet recipes are free from dairy and gluten (just like every recipe on this blog!), which means all of you can enjoy them.

Though knowledgeable about every diet out there, Meghan prefers to UNdiet, calling herself a “Meghanatarian.” She encourages us to make our choices with “awareness and knowing, doing what feels right for you, your body, your values, your environment, your budget.”

UnDiet2014-132

It’s about pausing long enough to tap into our body’s own intuitive wisdom that tells us what makes us feel awesome and what brings us down.

Through her journey with Crohn’s Disease, Meghan has experienced the healing and restorative power of the UnDiet lifestyle first-hand and is inspired to share what she has learned with the world.

Her intention is that her readers will “get it” and understand for themselves. That way she doesn’t have to say eat this, don’t eat that. She does her best to provide the information with the what’s the why’s the how’s in place, and lets them decide what they’re ready to pick up and run with.

Isn’t that refreshing?

I’ve made over a dozen recipes from the cookbook and have loved every single one.

From Undiet Coffee, Chocolate Chocolate Pancakes, and Banana Berry Oatmazing Muffins to the Vegalicious Quiche, Sacred Scramble, Balsamic Roasted Vegetables, Gracious Glow Soup, Maple Balsamic Tempeh, Baked Apples, Crispy Rice Squares and Rawmazing Key Lime Pie, every recipe we’ve tried has been a hit!

Undiet collage

Meghan’s endearing quirkiness and sense of humor comes through in recipe titles like, “Sunday Night Quickie Chocolate Chip Cookies,” Let’s Stay Together Crackers,” and “Breakfast Patty Whacks”…a few recipes I’ve yet to try but am excited to tackle.

She doesn’t take herself too seriously and consistently communicates the message we shouldn’t either. In the very beginning of the book, she shares her creed, which includes advice like:

“Flirt with farmers.”

“Dance like a four year-old.”

“Make love in the kitchen.”

And, last but not least:

“Today is the day. Make it ridiculously awesometown.”

The UnDiet Cookbook will give you confidence that everyone (yes, even you!) can cook and that it is possible to eat well, be well and live a vibrant life without ever feeling deprived. This is the way we were meant to live.

It wouldn’t be fair to end this love note without sharing one of my favorite recipes from The UnDiet Cookbook.

I’ve made it several times already and like to change up the beans and greens. One time I used cannellini beans and spinach and another time I used black beans and kale. I love versatile recipes like this because they give me a chance to use what I have on hand.

And the ingredient list couldn’t get any simpler.

Introducing, “Dressed to the Nines Sweet Potato.”

Stuffed_Sweet_Potato_52137-MT

Dressed to the Nines Sweet Potato

Nut-free
Soy-Free (option)
Grain-free
Protein Powered (option)

Prep Time: 20 minutes
Cooking Time: 45–60 minutes
Serves 4

4 organic sweet potatoes
2 Tbsp avocado oil, coconut oil or organic ghee
1/2 red onion, diced
1 garlic clove, minced
1 (14-oz) can organic beans of choice, drained and rinsed*
6 cups greens, trimmed and sliced into ribbons
2 Tbsp fresh lemon juice
1/4 teaspoon Make-Your-Own Sambal (page 206 in The UnDiet Cookbook), red pepper flakes, or your favorite hot sauce
Sea salt

Optional Add-ons

  • Hemp seeds (protein bonus)
  • Toasted sunflower or pumpkin seeds
  • Fresh sprouts
  • Tempeh bits (prepared as with TLT Deluxe Sandwich, page 83 in The UnDiet Cookbook)
  • Tahini Dressing (page 194 in The UnDiet Cookbook)

* Make it Protein-Powered!

Swap the beans for 1 lb pastured, organic protein of choice such as ground beef, chicken, or turkey. Cook the meat just until browned and then use in place of the beans.

Make It Like So

  1. Preheat the oven to 400°F.
  2. Scrub the sweet potatoes and prick them in a few places with a fork (this gives them room to breathe as they bake). Place them on a baking sheet and bake until soft all the way through, 45 minutes to 1 hour.
  3. While the sweet potatoes are baking, heat the olive oil in a medium pan and add the onion and garlic. Cook until soft. Add the beans and cook for 5 minutes, stirring occasionally.
  4. Remove from the heat and stir in your greens (the heat will wilt them). Add your lemon juice, sambal, and sea salt to taste.
  5. Remove the sweet potatoes from the oven. To serve, slice each sweet potato through the middle and top with beans + greens mix and your optional add-ons.

Excerpted from The UnDiet Cookbook: 130 Gluten-Free Recipes for a Healthy and Awesome Life by Meghan Telpner. Copyright © 2015 Meghan Telpner. Photography Copyright © 2015 Maya Visnyei and Catherine Farquharson. Published by Appetite by Random House, a division of Random House of Canada Ltd., a Penguin Random House Company. Reproduced by arrangement with the Publisher. All rights reserved.

Two Soups for You! {Moroccan Chickpea & Curried Butternut}

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On November 14, 2015

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

It’s the perfect time of year for a nice big bowl of soup. As the weather cools, my body starts to crave foods like that, so I give it what it wants!

Soup is the ultimate savory comfort food for fall. Remember back to when you were a kid and your parents gave you a bowl of chicken noodle soup when we were sick? How about a dippable bowl of creamy tomato soup for your crunchy, buttery grilled cheese sandwich?

Foods like these are comfort foods because they give emotional comfort to us when we eat them.

Today I’m going to share recipes for two soups we recently tried from culinary translator and food as medicine guru, Rebecca Katz.

I recently wrote a post about her cancer-fighting, brain-boosting, longevity-promoting cookbooks and her famous Magic Mineral Broth. If you missed it, check out that post here. You’ll use the mineral broth in both of these soups, which is why we made it in the first place!

Broth

I love the rich flavors of today’s soups, especially the Moroccan Chickpea and Vegetable Soup. When I lived in Spain in college, I was in the southern town of Granada, so I was just a couple hours north of Morocco.

It was at that time that I first started to get comfortable trying new foods and experimenting with what I put on my plate. It also served as my introduction to Moroccan food.

I can’t say that I was always excited to be more adventurous with food, but the payoff has been incredible! I now enjoy so many different types of food and ethnic cuisines I would have not even thought to try before that experience.

The second soup uses my favorite fall squash – butternut – and incorporates healing spices like turmeric, ginger, and cumin along with a rich, creamy can of coconut milk.

Butternut Squash Closeup

I found it to be a little thinner than I prefer, but you can always use less broth to start and then add more to thin it out.

If you’re looking for some immune-boosting, heart-warming, soul food for this weekend or upcoming week, try one of these two soups! They are delicious and packed with flavor.

Get the recipe for the Moroccan Chickpea and Vegetable Soup.

Moroccan Chickpea

And the recipe for the Curried Butternut Squash Soup.

BSquash Soup

Immune-Boosting Magic Mineral Broth

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On November 12, 2015

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

On one of my morning walks, I was listening to an interview that Evelyne Lambrecht of Elevate Your Energy did with “Author, Educator, and Culinary Translator,” Rebecca Katz.

The topic was Eat Well for a Healthy Mind and Longer Life, and Rebecca’s playful, positive approach and style intrigued me.

I love finding other people in this field who are out to make the world a better place through food, health and healing and who do it in a positive, build-you-up way. It’s what I aim to do as well!

Rebecca says this about her work:

I teach people how to connect the dots between food…big flavor…& vibrant health!

She invented the term “Culinary Translator” to describe what she does, which is essentially translating nutritional science to the plate. She got to this place in life after a stressed-out career in the business world led her to seek a more nourishing life.

She’s an expert on eating for health and healing, especially for when it comes to boosting immunity, protecting the body and brain from chronic conditions (especially cancer), and living longer.

You can find her cookbooks here on Amazon.

Katz Books

We’ve made some of her recipes over the past few weeks and have not been disappointed!

The base of many of her soup recipes starts with her Magic Mineral Broth. Here’s what she has to say about this nourishing, immune-boosting staple:

This rejuvenating liquid, chock-full of magnesium, potassium, and sodium, allows the body to refresh and restore itself. I think of it as a tonic, designed to keep you in tip-top shape.

I’ve made my own vegetable broth before using scraps from things like celery, carrots, onions, scallions and other veggies (find that recipe here), but I wanted to give this one a try.

It’s loaded with healing, nutrient-dense, mineral-rich ingredients like garlic, celery, leeks, onions, sweet potatoes, and kombu (a seaweed that has been a pantry staple of ours for years!).

MMB Ingredients

You can sip this broth on its own, especially when you are feeling a bit run down and want a mineral boost, and you can also use it as the base for any soup recipe that calls for vegetable broth.

We used this broth to make a few of her soups, and I will post about them this weekend, so you can have some new ideas for soups to try this fall and winter.

Click the picture below or click here to get the full recipe for Rebecca’s amazing broth!

Broth

Butternut Squash & Quinoa Harvest Salad {Gluten-Free}

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On November 7, 2015

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

One of the coolest concepts I learned about in my health coach training was food energetics.

Steve Gagne, an expert on the topic and author of the book Food Energetics: The Spiritual, Emotional, and Nutrition Power of What We Eat, taught us about the energetic properties of certain foods.

Now before you start thinking I’m going a little out there on you, listen up!

You may have already noticed this without even thinking about it based on how your food preferences change seasonally.

In the warmer months, we often crave lighter foods – salads, smoothies, raw fruits and vegetables, and chilled soups like gazpacho. These foods are naturally cooling, support our body’s detoxification processes and keep us feeling light during the hot and humid months.

As the fall approaches, we naturally turn to more warming comfort foods – things like hot soups, stews, chilis and squashes. We crave warming spices like cinnamon and ginger. We look forward to holding a piping hot mug of cocoa or tea.

IMG_2662

In other words, during the warmer months we crave lighter, cooling foods. During the colder months, we naturally go for grounding, warming foods and drinks.

Squash is one of those grounding fall foods and happens to be one of my favorites. There are so many varieties of squash that you could have a different one every day for weeks and not get bored!

Today’s recipe pulls in one of my absolute favorite squash and the one most of us are familiar with and have tried before – butternut squash.

In case you want a little how-to about how to cut up this vegetable, check out the guide below. I find that it helps to peel it with a good quality vegetable peeler BEFORE cutting it up, but it works either way. Once you’ve cut it up, then dice it into cubes for this dish. 

Butternut squash how to

I made this recipe for my Going Gluten-Free without Going Crazy workshop in October and it was one of the most liked dishes I served all night!

We combine the roasted butternut squash with my #1 herb of all time – rosemary – and toss it with some dried tart cherries, toasted pecans, and a simple apple cider vinegar Dijon dressing. To add some lightness and a bit of peppery spice, we mix in a bunch of arugula, one of the tastiest salad greens out there.

We’ve since made it multiple times, so it’s quickly become one of our fall staples. It would make the perfect side for Thanksgiving dinner or for any fall or winter meal.

When we were on a trip to Upstate New York last month, we even served it with a (slightly overcooked!) fried egg on top. This one is a keeper 🙂

egg with quinoa salad

Squash Salad Banner

 

Butternut Squash, Quinoa & Arugula Harvest Salad

This salad makes for a hearty side dish to a fall meal and combines some of our favorite fall ingredients – squash, pecans, and cranberries. You can serve it with a side of chicken or fish or add some chickpeas to up the protein content.

Salad

  • 1 large butternut squash (peeled and cut into 1-inch cubes)
  • 2 teaspoons fresh rosemary (minced)
  • 2 tablespoons olive oil (extra virgin)
  • 1/2 teaspoon coarse sea salt
  • 1 cup quinoa (rinsed and drained)
  • 1/2 cup dried cranberries or tart cherries
  • 4 cups arugula
  • 2/3 cup pecans (toasted and chopped)

Dressing

  • 1 tablespoon raw apple cider vinegar
  • 2 teaspoons Dijon mustard
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon sea salt
  • 3 tablespoons olive oil (extra virgin)

  1. Preheat oven to 400F. Line baking sheet with parchment paper or silicone baking mat.

  2. In a large bowl, combine squash, rosemary, and 2 tablespoons oil. Season with salt and pepper. Spread in a single layer on baking sheet. Roast in preheated oven for 35-40 minutes, stirring every 12-15 minutes, until squash is tender. Let cool completely.

  3. While squash is cooking, cook quinoa. Rinse quinoa in a fine mesh strainer until water runs clear. Fill medium saucepan with 1 3/4 cups water and add quinoa. Bring to a boil then cover with a lid and reduce heat to simmer for 12-15 minutes. Once water is just barely absorbed, remove pan from heat and leave covered for 5-7 minutes. Remove lid and fluff with a fork. Spread quinoa on a parchment lined baking sheet to cool and prevent it from clumping together. This last step is optional but really helps!

  4. In a small bowl, whisk together dressing ingredients in the order listed.

  5. In a large bowl, combine roasted squash, quinoa and dried fruit. Pour dressing over mixture and gently toss to coat. Season to taste with salt and pepper and add arugula and pecans, gently tossing to coat.

Warm & Cozy Pumpkin Spice Oatmeal {Gluten-Free}

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On November 3, 2015

In Clean Eating, Dairy-Free, Dairy-Free, Gluten-Free, Gluten-Free, Inspired, My Story, Products I Use, Vegan, Vegetarian

Sometimes we read books that transform us and the way we think, and once we’ve read them, we’re never the same.

That’s how I feel about a book I recently finished reading, The Slow Down Diet by Marc David.

I’m putting together a separate post about the key takeaways from the book, but as a sneak peek, one of them is to SLOW DOWN and listen to your body.

Sure, it’s not a mind-blowing revelation, and it’s something most of us have been told before, but I’m finally at a point in my life where I’m open enough to hear it.

The other day, after I woke up, I drank a tall glass of water, sipped my cinnamon tea, set up my oil diffuser (like a candle but better!), and did a video session of Yoga with Adriene.

I’m going through her 30 Days of Yoga series and am LOVING it!

It helps me stay focused and grounded first thing in the morning and brings more oxygen into my mind and body for clearer thinking and a boost to digestion.

After my yoga session, I was ready for breakfast and headed into the kitchen.

I’ve started being more intuitive about what I eat. Instead of just gulping down a smoothie on my way out the door, rushing to get to whatever is waiting for me for that day, I’ve been taking more time with eating. I’ve been pausing before making decisions about what to eat and paying attention to what my “gut” is telling me.

So, instead of robotically slamming a smoothie every day (typical time to belly = 60-90 seconds), I’ve gone back to basics and have been enjoying some of my favorite breakfast foods, foods I can chew.

Foods that are warm. Foods that are packed with flavor and texture.

PS Oatmeal

The first image that popped into my mind as I was standing at the door of the fridge that morning was a warm and cozy bowl of oatmeal, perfect for the cooler weather we’ve been having.

For me, oatmeal is one of the best comfort foods for fall, especially when it’s full of flavors like cinnamon, ginger, clove, and maple.

My favorite oats to use are Bob’s Red Mill Gluten-free Oats. Almost every grocery store sells them. I even got to meet Bob Moore himself at the Natural Products Expo last month.

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It was super cool!

I’ll be sharing a recipe for Banana Nut Oatmeal in November, but in the meantime, give this pumpkin spice version a try and let me know what you think!

PS Oatmeal Banner PS Oatmeal Closeup

Servings: 3-4

Ingredients

  • 2 1/4 cups water
  • Pinch sea salt
  • 1 cup gluten-free rolled oats (old-fashioned, not quick cooking)
  • 1 tablespoon pumpkin pie spice
  • 3/4 cup pumpkin puree
  • 2 tablespoons almond butter
  • 1 teaspoon vanilla extract
  • 1 tablespoon ground flax seed (flax meal)
  • 2 tablespoons 100% pure maple syrup
  • 2 tablespoons chopped pecans, lightly toasted
  • Optional: scoop of unflavored protein powder (I like Vital Proteins collagen peptides)

Directions

  1. Bring water, salt, and oats to a boil in a small saucepan. Reduce heat to a simmer and stir for 5 minutes.
  2. Stir in pumpkin puree, almond butter, vanilla and protein powder and stir. Remove from heat and cover for 5 more minutes.
  3. Stir in ground flax meal and maple syrup.
  4. Pour into serving bowl and top with chopped pecans.

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