Category: Vegetarian Page 9 of 11

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

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!

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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.

Teaching everyone about the health benefits of basil!

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.

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

Process garlic cloves in the food processor until the garlic is minced.
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.
Turn on the food processor and drizzle in the olive oil in the top hole.
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.
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 Rachel Druckenmiller

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!

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

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.

No-Bake Orange Cranberry Breakfast Bites {Paleo, Vegan, Gluten-Free}

By Rachel Druckenmiller

On December 15, 2014

In Clean Eating, Dairy-Free, Gluten-Free, Holidays, Nourish, Paleo, Paleo, Products I Use, Recipes, Vegan, Vegetarian

I was inspired to make these when I was making a batch of healthy donut holes for a presentation last week.

Mmm delicious!

I had some dried cranberries left over from another recipe for a grain-free apple tart that I made recently, and I had one or two oranges in my fridge.

Oranges and cranberries go well together, especially with a hint of ginger, so I did a little experimenting and ended up with these little hunks of yumminess!

These are a quick and easy option for a grab-and-go breakfast, pre or post workout snack, afternoon snack, or even dessert, just like last week’s Paleo Pecan Pie Poppers!

These could also be called “Energy Bites” because of the combination of healthy fats and protein from the nuts and almond butter, fiber from the dates, and blood-sugar stabilizing cinnamon. The orange zest is also energizing and adds a little something special.

They are SO GOOD! There’s just enough orange flavor from the zest, and it pairs nicely with the tartness from the cranberries and mild bite from the ginger.

These little treats are addictive. You’ve been warned

Yield: 16-18 Bites

Ingredients

1/2 cup raw almonds
1/2 cup raw walnuts
1 cup Medjool dates, pitted
1/4 cup dried cranberries (Try to use cranberries sweetened with apple juice instead of sugar)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1 teaspoon orange zest (Use a microplane or other fine grater to grate the skin of the orange…AKA the “zest”) OR 3 drops therapeutic grade Wild Orange essential oil
1/4 teaspoon sea salt
1/4 cup raw almond butter
1 teaspoon vanilla extract
Optional: shredded, unsweetened coconut

Directions

In the food processor fitted with the “s” blade, grind the almonds and walnuts until finely ground.
Add the dates, cranberries, spices, orange zest and salt and grind until blended.
Add the almond butter and vanilla extract and process again until completely mixed.
Form into balls about 1 inch in diameter, and, if you like coconut, roll in shredded coconut.

Paleo Pecan Pie Poppers {Vegan, Gluten-Free}

By Rachel Druckenmiller

On December 10, 2014

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

Today’s post is brought to you by the letter “P.”

This recipe is great as a fueling pre or post workout snack or as a quick energy boost when you hit a morning or afternoon slump.

The SECRET to all-day energy is eating foods that contain a combo of healthy fats + protein + fiber, and these pecan pie poppers have all three!

They also make a yummy dessert.

Caramel-ly, chewy dates + smooth and subtly salty almond butter + crunchy pecan = deeeelicious!

These poppers are super simple to make and require no cooking or fancy equipment. Just a knife, a bowl, and a spoon.

I made these at my inflammation-busting, energy-boosting cooking class last week, and everyone raved about them! One of my friends liked them so much that we packed extras for her to take to work as snacks.

Keep these on hand for a sweet, crunchy, and energizing on the go snack or sweet treat!

Ingredients

12 Medjool dates
¼ cup almond butter
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
1 teaspoon 100% pure maple syrup (optional – adds a touch more sweetness & moisture if your almond butter is on the dry side)
pinch fine grain sea salt
12 pecans

Directions

Slice down the middle of each date on one side and remove pit.
Stir almond butter, cinnamon, vanilla extract, maple syrup and sea salt together in a bowl.
Using a spoon or knife, stuff each date with approximately 1 teaspoon of almond butter.
Stuff 1 pecan into almond butter mixture in each date as shown in the picture above.

Then…stuff the whole thing in your face Enjoy!

Chai-Spiced Yogi Tea: How to Make It Yourself (SO EASY!)

By Rachel Druckenmiller

On December 5, 2014

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

I love tea.

There’s something calming and comforting about wrapping your hands around a warm cup of herbal tea, especially chai tea.

I used to get chai tea and chai tea lattes from Starbucks this time of year, but my recipe assignment last week for the culinary nutrition program I’m taking gave me a chance to make it myself!

All I can say is WOW.

I had never made my own tea before, but this recipe is definitely a game changer, AND it was super EASY!

First of all, the recipe makes 8 cups of tea, which is enough for at least half of a week for me. Here are a few more reasons to try this recipe for yourself at home:

The spices in this recipe and the ginger are cleansing, healing, comforting, and warming to the body – perfect for this time of year! For more information about the incredible health benefits of the spices in this tea, click here.
Cinnamon, ginger, cardamom, and cloves simmering on the stove smells AMAZING.
It’s cheaper than buying tea by the box!

If you’d like, you can also add in your favorite non-dairy milk, but I just drank it as is. Deeelicious!

I’ve already made it twice in two weeks and will be serving it t0 everyone attending my cooking class tonight.

Ingredients (8 cups)

8 cups water
6 cinnamon sticks
2 tablespoons cardamom seeds (pop them out of the pods for stronger flavor (that’s what I recommend) or use whole pods for a milder flavor)
2 tablespoons whole cloves
2 inches fresh ginger root (sliced)
1/4 cup raw honey
almond milk as desired

Here’s the full recipe from the awesome Meghan Telpner! Just make sure you strain it with a fine mesh strainer as shown above after simmering everything. We don’t want to be eating cinnamon sticks

*Helpful Hint: I buy my spices in the individual jars at MOMs Organic Market; you can also find them at Roots Market and other natural food stores. It’s MUCH cheaper than buying an entire jar of something when you only need 1 or 2 tablespoons or a few sticks. You can also order spices online, but a natural food store near you should have fresh spices in bulk if your grocery store doesn’t.

My Husband Faces His Fears…And Celebrates with This No-Bake Peanut Butter Cup Pie {Vegan, Gluten-Free}

By Rachel Druckenmiller

On November 30, 2014

In Clean Eating, Connect, Dairy-Free, Gluten-Free, Inspiration, My Story, Savor, Vegan, Vegetarian

Sometimes we experience moments in our lives that are so profound, so impactful that we can’t help but be affected by them.

I experienced one of those moments today.

My husband, Bill, faced some of his biggest fears today as he humbly yet commandingly held the attention of a room full of people, sharing his story of growth through community over the past 6 years.

When our pastor and friend, Ryan, called Bill 3 weeks ago to ask if he would share his story at church, he stepped up to the challenge, despite his fears and reservations.

Like many people, Bill has had a lifelong fear of public speaking. And like most men, he wasn’t exactly jumping at the opportunity to share his thoughts and feelings with a room of over 100 people. When Bill was first asked, he panicked and decided he needed some proper training, so he spent the following twenty minutes googling public speaking courses. He found some good ones, but they were all UK based (Here’s some great public speaking courses to attend in London if these are of interest to you!). However, I managed to calm him down and he came round to the idea of no training and just practicing with me instead.

Being emotionally vulnerable isn’t something our culture encourages men to do, and those who do put their fragile egos at risk.

Bill opened up by highlighting the irony of how he can easily speak in front of a room of elementary school students in his job as a phys ed teacher, where conversations typically consist of debates over who did what, who likes whom or who has to go to the bathroom.

Speaking in front of a group of peers is an entirely different ballgame.

He shared how he used to be terrified of speaking in public. He would intentionally sit on the outskirts of a room full of people in our small group, sometimes dozing off as a result of the heat in the room, hoping to go unnoticed and not be asked to contribute to the discussion.

He talked about how he grew in his understanding of what it really means to be a man in a guys’ group he was a part of through our church as he studied the book The Way of the Wild Heart.

He got choked up as he shared how he felt years of emotional burdens lifted as he and the guys in that group shared their stories and struggles with each other.

He opened up about the impact of a retreat we went on last September on our ability to communicate more effectively and lovingly as a couple.

In Rhinebeck, New York for the Getting the Love You Want couples retreat

Sometimes what we are so afraid to share with other people is the very thing that will connect us to them, the very thing they are so frightened to unveil themselves.

Sometimes it just takes one person with the courage to be vulnerable.

I’m so proud of my husband for being that person.

I’m proud of the man Bill has become and the leader he is in our relationship, in his job, and in our church.

I’m proud of the example he sets for what it means to be a humble, teachable, gracious, forgiving, kind, caring and loving man.

I’m proud to be his wife.

Sometimes I wonder how I got so lucky.

I wanted to celebrate him and what this milestone means, so we grabbed brunch at one of our favorite places – Atwater’s – and I gave him a card letting him know how proud of him I am.

When we got home, I served him this pie. Bill and I both love the combo of peanut butter and chocolate, so we had eyed up this recipe before. I thought today would be the perfect day to make it for him.

If you like peanut butter and chocolate, you need to know about this pie. Talk about an indulgence! It’s chocolately, peanut buttery (trust me, it’s a word), and decadent.

Tempted to try it? Click here for the recipe**! I used cacao powder (not cocoa powder) because it has more health benefits! Click here to learn more about why CACAO is better than COCOA.

**I added 1/2 teaspoon of vanilla extract to the filling. For the crust I ground up 1.5 cups of whole almonds in my food processor until it was a fine consistency because I didn’t have any almond meal. Then, I just added the other crust ingredients to the food processor to combine them before pressing it into the bottom of the pie plate.

Pecan-Crusted Sweet Potato Casserole {Paleo, Vegan}

By Rachel Druckenmiller

On November 26, 2014

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

From butternut squash soup and roasted Brussels sprouts to pumpkin spiced anything to comforting chilis and stews, I LOVE fall food!

We had a Thanksgiving lunch at work this past week, and one of the dishes was a sweet potato casserole topped with pecans. That’s what inspired me to create this dish.

I’m a big fan of sweet potatoes and pecans, especially since both are so nourishing and fueling to our bodies.

Sweet potatoes have lots of health benefits. They are…

Loaded with heart healthy potassium and fill-you-up fiber
Rich in vitamins A, C, and E, which promote skin and hair health
Immune-boosting because of the combo of Vitamin C & beta-carotene
Anti-inflammatory (When we’re inflamed, we hold on to weight and are more likely to develop chronic disease)

And, the most unscientific benefit…

They are REALLY DELICIOUS

Mashed sweet potatoes + pecans = sweet, creamy, crunchy and satisfying…comfort food at its finest.

You don’t even need any super fancy gadgets to make this Pecan-Crusted Sweet Potato Casserole, just a basic hand mixer.

Pecan-Coated Sweet Potato Casserole

This dish is one of our family favorites at Thanksgiving or anytime you want to highlight the flavors, colors and textures of fall.

Filling

4 large sweet potatoes
1 cup full-fat coconut milk (unsweetened)
3 tablespoons pure maple syrup
1/2 teaspoon vanilla extract
1/2 tablespoon ground cinnamon
1/8 teaspoon ground ginger
Pinch nutmeg
1/4 teaspoon fine grain sea salt

Topping

1 cup pecans (chopped)
3/4 cup almond flour or almond meal
1/2 teaspoon ground cinnamon
3-4 tablespoons coconut oil (solid, so it crumbles)
1/2 tablespoon pure maple syrup
Pinch sea salt

Preheat oven to 400F.
Poke holes in the sweet potatoes with a fork and place on a parchment or foil-lined baking sheet. Bake for 1 hour, or until fork tender. Allow to cool slightly then peel the skin off the sweet potatoes.
Reduce oven temperature to 350F.
Place the sweet potato pulp, coconut milk, maple syrup, ground cinnamon, vanilla extract, ginger, nutmeg, and sea salt in a bowl and beat with an electric mixer or in the bowl of a stand mixer, until thoroughly combined and fluffy. Taste and adjust sweetness/spices if needed.
Grease an 8×8 baking dish with coconut oil (or grass-fed butter or ghee) and pour sweet potato mixture into the dish.
In a separate bowl combine the pecans, almond meal/flour, coconut oil, maple syrup, cinnamon and sea salt with your hands until it comes together as a crumble.
Sprinkle pecan mixture on top of sweet potatoes and bake for 18-20 minutes or until the topping is lightly browned. Serve warm.

If you prefer to steam the potatoes instead of roasting them, use this method.

Do you have a favorite sweet potato recipe?

Feel free to share it below! I love hearing from you

Zucchini Pasta with Cauli-fredo Sauce!

By Rachel Druckenmiller

On November 18, 2014

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

The past two weeks have been a bit of a whirlwind.

I haven’t felt quite like myself because I’ve been stretching myself too thin.

All of the projects I’ve been working on have been amazing opportunities, but when I said, “yes” to them separately about 2-3 months ago, I didn’t realize they would ALL end up happening within the same week in November.

I have SO much I want to write about and a ton of new recipes to share, but a few wise friends and family members have suggested that I s-l-o-w d-o-w-n a bit and take a moment to breathe amidst this craziness.

That’s why you may notice fewer blog posts until things calm down and my schedule gets back to normal in the next 2 weeks or so.

One of the things I’m working on is a series of posts about “My Favorite Things,” where I’ll share my favorite gadgets, stocking stuffers and cookbooks, just in time for holiday shopping

I’m also working with a web designer to do some pretty cool things to this blog over the next few months, and I’m really excited to see what happens with that!

I can’t write this post without mentioning that my husband has been nothing short of a saint over the past few weeks in particular, and I’m so incredibly grateful for his support, encouragement and patience. I am very, very blessed.

Although I’ve felt stretched and stressed lately, I’ve gotten to do some really fun and exciting things…many of which were milestones that I couldn’t have imagined happening a year ago!

I trained the staff of a local restaurant to understand the differences among some current dietary trends and types (like paleo, vegetarian, gluten-free, vegan)
I facilitated a documentary movie night at my church where a group of about 20 of us watched Food, Inc. and enjoyed some healthy snacks, including my favorite caramel apple dip and this kickin’ buffalo hummus
I taught my FIRST full cooking class in my friend’s kitchen for a party at her house. I showed the group how to make my favorite kale salad, caulifredo zucchini noodles (recipe below!) and hazelnut truffles.

The process of planning out and prepping for a cooking demo is intense, and I have a new appreciation for anyone who has their own cooking show and what goes into making that happen.

Phew! It’s definitely a lot of work…but I LOVED having the opportunity to teach the group through hands on cooking.

The most rewarding part of the whole experience was hearing people say things like, “Oh my gosh, this is amazing!” and “I’m shocked by how good that tastes.”

It’s so fun to see people get excited about eating nourishing food!

We got to play with my NEW favorite kitchen toy (a Paderno Spiralizer) during the demo as we made our own zucchini noodles in seconds. I’ve included a video below for how to use it.

https://www.youtube.com/watch?v=XbLHyAY_KRI&feature=youtu.be

Zucchini noodles are a great alternative to pasta because they don’t spike our blood sugar or contain gluten like most pasta. You’ll be AMAZED at how similar the texture is to pasta…you can still twirl it on your fork, too! The spiralizer is something you’ll want to add to your wish list.

We topped the zucchini noodles with this creamy cauliflower alfredo sauce. It’s a variation of a recipe I shared earlier this year, but I made some tweaks to improve it! I think you’ll love it.

Enjoy!

Ingredients

4 zucchini, spiralized using this awesome gadget! (You could also sub in your favorite gluten-free pasta of choice – we like the Tinkyada brown rice pasta)
2 teaspoons coconut oil

Caulifredo Sauce

3 cloves garlic, minced
1 tablespoon coconut oil, ghee/clarified butter or grass-fed butter
1 head cauliflower, chopped into florets (here’s how to break apart a head of cauliflower in seconds!)
1 cup water
1 teaspoon sea salt
½ teaspoon onion powder
1 generous pinch of pepper, to taste
juice from 1/2 lemon (about 1.5 tablespoons)

Directions

Sauté the minced garlic in coconut oil or butter in a medium saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant but not browned.
Add the 1 cup of water to the saucepan, along with the cauliflower florets, and bring the water to a boil. (The water will not cover the cauliflower, but that’s okay.) Once the water is boiling, reduce the heat to a simmer and cover the pot for 12-15 minutes or until the cauliflower is fork-tender and very soft.
Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper. Add in lemon juice and onion powder. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids– the steam pressure can blow the lid off your blender!).
Season with additional salt and pepper, if desired, and serve hot. If it seems thick, add more water. If it seems dry, add a liberal drizzle of olive oil.
Place spiralized zucchini in a medium-sized frying pan greased with coconut oil, and stir for 3-4 minutes or until zucchini takes on a cooked pasta texture, sort of wilted and soft. Be careful not to overcook.
Transfer zucchini noodles (AKA “zoodles”) to a plate or bowl and pour sauce on top. Sprinkle this 3-ingredient paleo parmesan cheeze on top and start eating!

Rainbow Super Food Kale Salad {Paleo}

By Rachel Druckenmiller

On November 12, 2014

In Anti-Inflammatory, Clean Eating, Dairy-Free, Detoxifying, GBOMBS, Gluten-Free, My Story, Vegetarian

Today’s post is inspired by Skittles.

Whenever I hear the phrase, “Taste the Rainbow,” I always think of Skittles.

They were one of my favorite candies as a kid, especially the purple and red ones!

Not so fun when you reach a wet hand into a bag of Skittles after an hour of swimming at the pool in the summer though…

Okay, so this post isn’t exactly about Skittles, but this recipe and the chewy bite size candies do have one thing in common…

They are both very colorful…and look like a rainbow!

I taught a group of a dozen coworkers how to make this kale salad last week and they LOVED it!

In fact, there wasn’t any left for me by the end of the demo – which is a good sign! Here’s what one of my coworkers said about the salad:

“I have a new appreciation for kale. I never eat it but the salad today was so good. I also want to start making my own dressings and that was fabulous.”

See what I mean?? You have to try this salad!

So, what inspired this recipe?

I’m currently going through a certification program to become a Culinary Nutrition Expert, and one of our assignments has been to focus on a particular health condition and come up with recipes and meal plans that would help someone with that issue.

I chose inflammation.

If you’ve ever had any kind of “itis” (dermatitis, laryngitis, bronchitis, colitis, rhinitis, gastritis, arthritis, thyroiditis, etc.), you’ve dealt with inflammation.

Our body is really smart, and it’s naturally designed to protect us from harm.

At its most basic level, inflammation is the body’s response to an attack from a “foreign invader,” such as an injury, infection, bacteria, or virus. It’s designed to help us fight the bad guys, so we can stay healthy.

We want our body to respond with inflammation temporarily when we do something like sprain our ankle or scrape our knee. Inflammation brings a rush of blood, nutrients and fighter white blood cells to the area to start the repair and healing process.

For many of us though, inflammation is driven in part by the food we eat (and don’t eat). Most of the Standard American Diet (abbreviated SAD) is full of pro-inflammatory processed, refined foods loaded with chemicals most of us can’t pronounce and would be more likely to find in a lab than a farmer’s market.

If we can reduce inflammation, we set ourselves up to be much better at preventing or delaying disease and even getting to a healthy weight. Dr. Mark Hyman has written extensively about inflammation and how to reduce it. Click here to learn more from him.

The key dietary recommendation to heal or “cool” inflammation is to consume an unrefined, whole food (ideally organic), high fiber, plant-rich diet, which naturally stabilizes our blood sugar (and energy levels!) – another key to keeping inflammation at bay.

When I was creating this recipe, I focused on making it an anti-inflammatory powerhouse, something that your body would love for you to eat…and that would taste amazing.

Crunchy, creamy, sweet, and the slightest bit salty, this salad has all of the flavors and textures we crave and love.

I’m about to get a little nerdy here, but just go with it

The healing foods in this recipe contain anti-inflammatory compounds like antioxidants, polyphenols, and flavonoids that not only help us reduce inflammation but also boost our immune system, slow the aging process, sustain our energy, and regulate our weight.

Here are just a few reasons why you’ll want to upgrade your diet and add in this super nourishing salad that’s loaded with immune, beauty and energy-boosting ingredients!

Avocado, hemp seeds, tahini, pumpkin seeds, and extra virgin olive oil are excellent sources of anti-inflammatory fats that are not only good for our body but also for our brain (our brain is 60% fat!).
The sulfur-containing compounds in garlic are also anti-inflammatory and immune-boosting.
Leafy green vegetables like dino kale contain flavanoids and antioxidants that reduce inflammation in the body.
Isothiocyanates (eye-so-thio-CYA-nates), sulfur-containing phytochemicals found in red cabbage, regulate the body’s inflammatory response.
Turmeric contains over two dozen anti-inflammatory compounds, the most powerful of which is the antioxidant curcumin, which gives it its bright yellow color.

Ok, now that you’re super stoked about eating anti-inflammatory foods, here’s the recipe! Bring it to your next potluck or holiday party – it’ll be a hit!

Taste the Rainbow Kale Salad

This is my #1 favorite salad of all time and is always a hit at parties and potlucks. Packed with anti-inflammatory ingredients and full of flavor, this salad will turn any kale hater into a fan in no time!

Creamy Lemon Tahini Dressing

3 tablespoons tahini
3 tablespoons fresh lemon juice
1 tablespoon maple syrup (or raw honey)
1 tablespoon tamari ((gluten-free soy sauce))
1/2 teaspoon turmeric
1 pinch crushed red pepper flakes
2 garlic cloves (peeled and minced)
1/4 cup olive oil (extra virgin)

Salad

1 bunch kale (dino kale is best)
1 cup purple cabbage (shredded)
1 cup carrots (shredded)
1/2 cup raw pumpkin seeds
1 avocado (diced)
1/4 cup hemp seeds (shelled)
1/4 cup goji berries or dried cranberries

Whisk all dressing ingredients together in a bowl OR place them in a blender for 30 seconds until smooth. Taste and make adjustments to dressing, if necessary. Add a few tablespoons of filtered water to thin it out if needed. I like mine thick.
In a large bowl, place kale greens and add dressing. Massage dressing into kale leaves for about 2 minutes (until volume reduces by about 1/3). Add purple cabbage and toss to coat. Let sit for 15-30 minutes, so the dressing can continue breaking down the kale and cabbage.
When ready to serve, add in shredded carrots, pumpkin seeds, avocado, hemp seeds, and goji berries (if using). Toss to combine.

This salad will stay good for about two days in the refrigerator. The heartiness of the kale greens prevents it from wilting like other salads would.

Double this recipe if you’re bringing it to a party!

You can add in any vegetables you like. Try this salad with some diced bell peppers, chopped broccoli, cooked sweet potato cubes or other vegetables. To make more of a complete meal, add in your favorite animal or plant-based proteins (chicken, salmon, lentils, beans, tempeh). Chickpeas or white cannellini beans would pair well with this salad.

5-Minute Chocolate Hazelnut “Nutella” Truffles {Vegan, Paleo}

By Rachel Druckenmiller

On November 5, 2014

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

I was always a little weirded out by the Ferrero Rocher candy, each piece individually wrapped in gold foil.

As a kid and teenager, I was more interested in things like Sour Patch Kids, Twix, and Peanut Butter M&Ms than some mysterious, fancy, gold-wrapped chocolates.

I’m pretty sure I didn’t know what a hazelnut was either.

I never knew if I was pronouncing it correctly either.

Apparently, I’m not alone. Over 20,000 people have watched the YouTube video for how to pronounce “Ferrero Rocher.”

Including me

Inspired by the concept of a hazelnut truffle and a recipe I found on the blog Running on Real Food, I decided to make my own chocolate hazelnut truffles.

I made these treats today for a group of a dozen of my co-workers as part of an “Upgrade Your Holiday Party Dishes” cooking demonstration at our office. They were a HIT!

In the demo, I showed the group how to make super simple Kickin’ Buffalo Hummus, an immune-boosting “Taste the Rainbow” Kale Salad (recipe to come!), and these fudgy Chocolate Hazelnut Truffles.

They take about 5 minutes to whip up, too. Try these at home, and bring them to an upcoming holiday party or event. I hope you enjoy them as much as we did!

Adapted from Running on Real Food

Ingredients

2/3 cup hazelnuts
10 Medjool dates, pitted and soaked in water 10 minutes
¼ cup raw cacao powder
½ teaspoon ground cinnamon
¼ cup unsweetened shredded coconut
2-3 teaspoons 100% pure maple syrup
1 teaspoon vanilla extract
2 tablespoons coconut oil
1/4 teaspoon fine grain sea salt (I’m sure it’ll work with the coarse kind, but I used fine)
18-20 whole hazelnuts, lightly toasted – set aside (do not blend into dough)
Optional: 1/3 cup hemp seeds, chopped & toasted hazelnuts and/or toasted coconut for rolling/coating

Directions

Drain water from dates.
Add all ingredients from the hazelnuts through the sea salt to a food processor.
Process until well mixed together but while there are still small pieces of hazelnuts. You may have to stop and scrape down the sides with a spatula or break up the ball that forms, so everything is blended.
Roll dough into small balls, wrapping each ball around a whole, toasted hazelnut.
Roll truffles in hemp seeds, chopped hazelnuts, or coconut or just leave them “as is!”
Place in freezer for about 30 minutes or until firm.

Store in an airtight container in the freezer.

Category: Vegetarian Page 9 of 11

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