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Sarah Lawrence

Simple Detox Recipes ~ because I love you <3

Special Waves and Warm Welcome to all you new Blog followers!  So glad to have you here.  I can't wait to hear from you and get to know you.  Please join me over on Facebook too --- click the link on the right side of this post.  I just can't get enough of all you lovelies!  xoxo ********** So, last week I completed a 10 Day Detox with a great group of people.  I designed the Detox to be gentle by reducing stimulants like caffeine and sugar before cutting them out, then using a clean dietary approach to support the body’s natural detox pathways.  Gotta tell ya… my Detoxers were ROCKSTARS!  Most lost 4 pounds during the 10 days and one SuperStar dropped 7 pounds and was absolutely glowing.  I confess that I feel a bit guilty to have kept the 10 Day Detox on the hush, but I’m ready to share a secret with you --- (you’re truly the first to know!)  --- On March 4th I am launching my next program:  “10 Weeks to a Healthier You!”  Because I work really closely with my clients, I am only opening 15 spots in this exclusive program.  I will be accepting applications from people who are ready to make some healthy habits a reality, so if this is you, be on the lookout for an update with all the deets tomorrow.  I have great bonuses and goodies for all you Early Birds who want to jump right in!  Just think --- you can be on your way to achieving any of your New Year’s weight loss resolutions in time for Mother’s Day!  Build on the momentum of love from Valentine’s Day and give yourself this gift.  Promise I’ll be back tomorrow with more so you can get in on the goodness.  (You’re totally worth it!) Phew!  Now that I’ve let my secret slip, I feel much better!  (Here’s the song in my head --- “I’m so excited, and I just can’t hide it…”)  Back to business ~ I meant to post and share the love before Valentine’s Day, but life got busy with classroom parties and lots of valentines to prepare.  I want all of you to feel the love so this post is a host of pics and recipes from the detox.   Simple meals make me happy and keep me healthy and they can do the same for you!  Foods that support detoxification are tasty, colorful and filling, but don’t take my word for it… try it yourself and let me know what you think!   Breakfast = Breaking the Fast Liquid nutrition in the form of smoothies and juices is a fabulous way to FLOOD your cells with nutritional love! Mixed Berry Blast 1 cup frozen mixed berries 1 frozen banana 3 kale leaves, stems removed A big handful or two of baby spinach, washed (go for two cause you're a rockstar!) 1 - 1½ cups almond milk Put everything in the Vitamix or blender and whiz 050until quite smooth. My Beeting Heart Juice 1 large organic beet, scrubbed 1 large organic cucumber 3 kale leaves, stems removed 6 swiss chard leaves, stems removed 3 large carrots, peeled 1 red apple Cut all the veg in pieces that will fit in your juicer.  Juice according to your juicers directions or blend in a Vitamix and strain using a nutmilk bag or several layers of cheesecloth. [caption id="attachment_706" align="alignleft" width="256"]Juice shots for my boys and the pint glass for me! Juice shots for my boys and the pint glass for me![/caption]   043 [caption id="attachment_705" align="alignright" width="300"]Juicy Smiles from my 6 year old! Juicy Smiles from my 6 year old![/caption] Mid-day and Evening Meals Go for 80% raw and 20 % cooked whole foods for your lunch and dinner meals.  Raw foods provide live enzymes and accessible nutrients.  Cooked whole foods provide the comfort of warmth and variety in texture. Simple Salad for 4 8 cups of mixed salad greens (mesculin greens, kale, romaine, spinach, chard, frisee, red or green leaf lettuce, butter lettuce, endive, mustard greens, beet greens, dandelion greens) 4 cup diced veg of your choice (tomatoes, cucumber, pepper, red or green onion, celery, carrot, mushroom, beet) 1 diced avocado 1/4 cup of hemp seeds, flax seeds, chia seeds or sesame seeds ¼ cup chopped cashew, almond or brazil nuts ¼ cup fresh herbs (dill, basil, cilantro, parsley, mix of thyme/oregano, mint) 2 cups mixed fresh fruit (optional, but great for variety) The possibilities with salad are never ending.  I use a variety of greens for lots of color and texture. Family Friendly tips: 
  1. Let you kids choose the veggies and fruits for the salad. 
  2. Once your greens are washed have your kiddos tear the leaves into fork friendly pieces.
  3. Fill it up!  We have a large oval platter that is great for serving salad family style.  How much salad do you need?  It is really easy to judge once you’ve served salad family style a few times because you will be able to eye-ball it based on your experience.  I know that if we fill up the platter with greens, pile on the veg and add the toppings that the whole thing will go… so all I need to say is “Fill it up” and my people can have fun while practicing a healthy habit.
  4. Let your kids serve themselves if they are old enough to manage a fork.  It’s a life skill.  I find that my kids take what they need and it’s usually more than I would have put on their plates. 
  5. Pour on the props!  Praising the kiddos (and any reluctant adults at the table) is a great way to ensure that they will feel good about making healthy choices.  Praise builds confidence, so when they try a new combo, give them credit and ask them how things taste and if they would make the same salad again.
*** Just think, it’s as easy as P-I-E ~ Praise Involve Encourage! [caption id="attachment_704" align="alignleft" width="640"]Simple Salad for 4 Simple Salad for 4[/caption] [caption id="attachment_711" align="alignleft" width="640"]Simple Salad for 4 with Beet Hearts and berries Simple Salad for 4 with Beet Hearts and berries[/caption] Raw Bowl with Beans 1 cup raw mushrooms, sliced 2 cups kale or spinach, stems removed and leaves sliced into strips ¾ cup raw sauerkraut (homemade or one like Bubbies) 1 cup cooked beans of your choice (homemade is great; no sugar if using canned beans) 040 Triple Nut Veg Burger 1 large onion, quartered 2 stalks celery, quartered 1 clove garlic 1/2 cup almonds 1/2 cup cashews 1/2 cup walnuts ½ cup hemp seeds 1 bunch parsley, stems removed 2 slices gluten free, dairy free millet bread or GFV breadcrumbs ¼ cup nutritional yeast 1/2 tsp sea salt ½ tsp freshly ground black pepper 1/3 cup lemon juice ½ cup white beans (optional, makes patties a firmer texture) Put onion, celery, garlic, nuts, seeds and parsley into your food processor and pulse until everything is fine but not a paste.  Tear the GFV bread into pieces or add the breadcrumbs, nutritional yeast, salt and pepper and pulse again.  Add lemon juice a little at a time to get the mixture to a consistency that you can shape into patties. Heat a cast iron skillet (or your favorite skillet) and place ½ cup size patties on until one side is golden, then flip.  Serve. An alternative to cooking these bad boys is to shape them and pop them into your dehydrator.  The flavor remains bright and the texture becomes much firmer than what you get in the skillet, even with the bean option.  I like the non bean burger, dehydrated and crumbled into lettuce leaves with salsa for a tasty taco like yum. ***Depending on the size of your veggies you should get at least 6 patties, likely a few more. [caption id="attachment_712" align="alignleft" width="640"]Triple Nut Veg Burger Triple Nut Veg Burger[/caption] Tomato Vegetable Soup  ~ you may want to double this one and freeze half 1 tablespoon extra virgin olive oil 1 cup chopped red onion ¼ teaspoon sea salt 2 cloves garlic, minced 1 cup shredded carrot 1 cup chopped celery 1 24-ounce jar diced tomatoes or 2 lbs fresh tomatoes, diced 5 cups low-sodium vegetable stock (gluten free) 2 cups cooked white beans, drained and rinsed ½ tsp freshly ground black pepper ½ tsp cayenne, chipotle or smoked paprika (optional) fresh parsley leaves, garnish Heat oil in a soup pot over medium heat.  Add garlic and onion and sauté for a few minutes.  Add the remaining ingredients and bring to a simmer.  Cover and cook for 15 minutes.  Sprinkle with parsley just before serving. 026

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Sarah Lawrence

You can't beet this juice

[caption id="attachment_590" align="alignleft" width="300"]Ruby Red Energy Juice Ruby Red Energy Juice[/caption]
Veggie juices and smoothies are a quick solution to morning nutrition.  While a juicer can make the process a breeze, you can also employ your high speed blender, a nut milk bag and a little therapeutic hand work for the same result.  Prefer to keep your foods full of fiber?  No problem!  Add a few small apples to the blender along with a splash of water and you can create a velvety, sweet smoothie that will perk you up all morning long while providing filling liquid nutrients that are equally easy on your GI tract. 
  When choosing greens for this or any juice/smoothie, consider Romaine not only for it’s watery sweetness but also for Vitamin A, K and C; spinach for manganese, magnesium, iron, calcium and potassium as well as Vitamins K and C; kale for Vitamins K, A and C as well as a bunch of minerals.  Every leafy green is pretty much a nutrient dense powerhouse.  Greens are also a source of ALA which is an Omega 3 fatty acid.  Omega’s 3’s are making headlines all over the nutrition world these days, and you can get yourself a plant strong shot of them first thing out the gate every morning by including greens in your juices and smoothies.  Vitamin and Nutrient levels differ based on variety, so my approach is to use a combination of the greenest greens every day.  But if I had to choose just one green, hands down, it would be kale… Kale will add slight bitterness to your drink, but it is full of glucosinolates (pronounced “glue-co-sin-o-lates”) which our bodies break down into isothiocyanates or (ITCs) (pronounced “I-so-thigh-o-sigh-a-nates”).  While those are a mouthful to say they are worth the trouble!  ITC’s are major players in cellular detoxification as well as being documented cancer preventers and cancer fighters.  It may sound like I’m pitching you something in an info-mercial when I say, “but wait… that’s not all!”  Truth is, that’s not all!  Kale is rich in antioxidants (specifically lutein, beta-carotein and quercetin, but there are at least 40 more); these antioxidants protect your body from all kinds of oxidative damage.  They are like a clean up and repair crew at a cellular level.  They are the anti-inflammatories in nature’s medicine chest.  You want these guys on your varsity team and juices and smoothies like this one are a painless way to play.     If you’re an info junkie, like me, click to check out The George Mateljan Foundation website for a lot more documentation on kale.  You can also look up other foods… in case you’re curious! Red Rising 1 ruby red grapefruit, peeled (any grapefruit will do, but ruby reds are a little sweeter) ½ lemon, peeled (unless it’s organic, then throw it in peel and all) 1 big beet, raw (scrubbed and quartered) 1 lb greens liquid stevia (optional)
  1. Place ingredients in Vitamix or high speed blender in the order listed so the juiciest items hit the blades first.  Blend until smooth.
  2. Pour the puree into your nut milk bag.  Twist the top closed and start massaging the juice out of the bag.
  3. If you need to adjust for sweetness, try a drop of liquid stevia.  Personally, I find the slight bitterness of this blood red juice to be just perfect, but if you’re not used to the bitter flavor or prefer something with a hint of sweetness, give it a drop and a stir and go from there.
Berry Good Variations (wink!):  Add 1 cup of raspberries, strawberries or cherries. Alternative:  Add 2 apples and about ½ cup of water to create a smoothie rather than juice.  Blend as above, but do not strain.  Just pour and enjoy.

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Sarah Lawrence

Banana Goji Berry Smoothie

Add this guy to your smoothie list… this one tastes like banana while having the antioxidant benefits of the goji, omega 3’s from the flax oil and the killer nutrient punch from the kale.  It’s an earthy orange color and my kids gave it two thumbs up!  Nervous about adding kale or greens to your smoothie?  I was too... but the thing is that you really don't end up tasting them.  In this recipe, you taste the banana and the goji's and the color masks the greens well.  In some of my other recipes, I use blueberries or other berries to make the smoothies more appealing to the eye while also making them taste like fruit.  The BIGGEST ISSUE with adding greens to smoothies is usually the texture.  If you have a vitamix you'll be fine because that thing blends just about anything to a silky smooooooth perfection.  If you're using another blender you may find the texture to be grainy.  If that's the case you can try steaming the greens without any seasoning and then adding the wilted greens to the blender.  Another thing to note is that smoothies are a great way to incorporate your powdered probiotics.  I use a product that has a very high count of beneficial bacteria to manage my autoimmune imbalance.  Even though I use the unflavored version, it doesn't taste good when mixed with just water, so I pour out everyone elses portions of smoothie and then add in my packet, blend and I'm good to go! Looking for other smoothie recipes?  Use the search box on this page and type in “smoothie” or check out my smoothie page.  I am working to update the list.  We start every day with a fruit and vegetable packed smoothie, so I’ve not even typed up a fraction of the ones we’ve made… [caption id="attachment_505" align="alignnone" width="300" caption="This one is a nice earthy orange color"]Banana Goji Berry Smoothie[/caption] Banana Goji Berry Smoothie (serves 3) 3 bananas 2 cups almond milk 2 Tbsp flax oil ½ goji berries 2- 3 cups kale (I just pack the Vitamix with kale and blend) Blend everything in the Vitamix until smooth. Serve.

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Sarah Lawrence

Lemon Goji Smoothie

image

Kids developed this smoothie this morning and it was quite a neon shade of orange but tasted of lemon all the way!  A keeper!  They called it "lemon-neon"...

Lemon-neon smoothie
3 carrots
3 small oranges, skin removed
1 organic lemon, skin removed from half
1/2 cup Goji berries
1banana
3 Brazil nuts
2 cups water

Place all ingredients in vitamix.  Blend until smooth.  Taste.  Sweeten with a few drops of liquid stevia if needed.

It was a perfect foil for our omega 3 liquid supplement as well as a hefty dose of probiotics! 

P.s this is my first mobile upload... a bit of a test.  Figure I need to post when its convenient or I may not have time to post!  Fun android phone!


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Sarah Lawrence

Apple Walnut Muffins (gluten-dairy-egg free)

Apple season is upon us and the bushel of apples on my kitchen counter are calling to me to use them!  These apples are so beautiful that you can shine them up on your pant leg and sink your teeth right in for an oh-so-sweet-crisp-tangy-amazing bite and be at one with the apple bliss.  That's a given.  But, so are these... Cinnamon apples, apple chips, apple slices, apple granola, apple smoothies, apple sorbet, apple butter, apple pie, apple cake.... and, ah, apple muffins! I make mini muffins more than full size muffins not only because they're cuter, but because they are easier to pack in lunch boxes, easier to freeze and just the right size to have with a cup of tea.  Check out the alternative fruit and nut combinations and have fun making muffins with or for your loved ones!  Know that you're getting whole grains and healthy fats in these little gems. Apple Walnut Muffins [caption id="attachment_478" align="alignright" width="300" caption="Apple Walnut Mini Muffins"]Apple Walnut Mini Muffins[/caption] (yield 24 mini or 12 regular muffins) Flour blend: ½ cup sorghum flour ½ cup quinoa or millet flour ½ cup amaranth flour ½ cup arrowroot flour 1 tsp xanthan gum ½ tsp salt 1 tsp baking soda 1 tsp baking powder 1 tsp gluten free vanilla powder (or add 2 tsp gluten free vanilla liquid extract to the liquid mix) Liquid blend: ½ cup rice syrup or 3 medool dates, softened in ½ cup water and blended until smooth or ½ cup maple syrup 1 Tbsp chia seed ¼ cup hot water ¼ cup coconut oil 1 ripe banana, mashed 1 tsp apple cider vinegar Fruit/nut mix*: 1 ½ cups apple, small diced ¾ cup walnuts, chopped *other fruit/nut combos to try are pear/almond, banana/pecan, peach/cashew.  Substitute these fruits for the apple at the 1 ½ cup portion, however, for great results make sure to choose very firm, almost under-ripe fruits since these are all juicier or more liquid forming than apples.
  • Preheat oven to 375 degrees.
  • Line the muffin pan of your choice with paper liners.
  • Combine the flour blend in a mixing bowl.
  • Combine the chia and hot water in a small bowl and set aside until the chia absorbs the water.
  • Combine the chia gel with the remaining ingredients for the liquid blend in another mixing bowl.  Make sure that the banana is very well washed and everything is quite a smooth liquid.   If you aren’t partial to the nubby bite that chia adds to baked goods, you can blend the liquid mixture in a Vitamix or other blender until the chia is smooth.
  • Pour the liquid blend into the flour and stir well to combine.  Fold in the diced apples and nuts.
  • Scoop tablespoon size portions into mini muffin cups or ¼ cup portions into regular muffin cups. 
  • Bake the mini’s for 12 minutes or until golden; bake regular muffins for 18-20 minutes.
  • Check the done-ness of one muffin by inserting a wooden tooth pick into the center and pulling it out.  If there is a goo on the stick, you need to bake for a few minutes longer.
  • Remove the muffins from the oven and transfer them from the tin to a cooling rack.  Gluten free baked goods have a tendency to be more moist than glutenous baked goods, so allowing these muffins to cool and get great air flow underneath the papers will help ensure bottoms that aren’t soggy.
  • Serve or freeze (freeze on a baking sheet and then transfer the frozen muffins to a zip lock or freezer safe container).

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creativecalligraphy

Hearty Oat Breakfasts: fiber rich and good for Fall

The cool night air is spilling over into our mornings; soon it will be hanging on to our daytimes... Fall is here!  Put away your tee-shirts and release those comfy sweaters from their hibernation. While we enjoy gluten free oats year-round because they are a great fiber rich, whole grain gluten free option, we especially enjoy them in Fall and Winter for their warming properties.  I love preparing oatmeal for my children as a nutritious breakfast.  On days like today when our oldest goes straight from school to gymnastics, it gives me great joy to power him up in the morning with one of these oat meals.  Adding quinoa to our oats is a simple way to ensure that we are protein rich and ready to face the day!  Quinoa is a good source of manganese, magnesium, iron, copper and phosphorus.  The fiber in these recipes is also impressive... through my personal tally based on the dry weight of our starting ingredients, the Apple Oat Meal contains about 9 grams of fiber per serving(5 from the oats, 3 from the quinoa, 1 from the apple).  9 grams is about 1/3 the RDA for most people.  Not bad for a bowl of oatmeal! The American Heart Association guidelines for daily fiber intake vary by age.  To give you an idea of what you need and what your children need, check out these numbers:  Gender/Age Fiber (grams) 1–3 years (19 grams) 4–8 years (25 grams) 9–13 years: Female: (26 grams); Male: (31 grams) 14–18 years: Female: (29 grams); Male: (38 grams) 19-50 years: Female: (29 grams); Male: (38 grams) 50+: Female: (30 grams); Males: (30 grams)  The recipes I share with your today use seasonal fruits with oats and quinoa.  One recipe starts with leftover, cooked, unseasoned quinoa and the other starts with raw quinoa and cooks the seed along with the oats.  Both take about 15 minutes from start to finish, so you can easily get this nutritious breakfast on the table even on a busy morning! Enjoy! Harvest Apple Oat Meal Harvest Apple Oat Meal (makes 4 servings) 2 cup gluten free oats 4 cups water ½ cup organic raisins 1 cup cooked quinoa maple syrup, optional Apple Cream 1 organic apple, quartered or chopped ½ cup raw cashews, soaked if necessary Place oats, raisins and water into a pot. Cook over medium heat for 10-12 minutes. Stir occasionally to ensure that the oats don’t burn and everything cooks evenly. To make the apple cream, place nuts and apple in your Vitamix and blend until smooth and creamy. If you are working with a regular blender, soak the cashews in ½ cup water for an hour before blending and chop the apples before adding them to the blender. You may need to add more water to get a creamy consistency if you use this method, but it is equally yummy (it just takes some prep time.) Stir the cooked quinoa into the oats and spoon into your serving bowls. Drizzle with maple syrup if desired and top with a dollop of the apple cashew cream.   Peaches and Cream Quinoats (makes 3-4 servings) ½ cup quinoa, rinsed 1 cup gluten free oats 3 ripe peaches, diced 3 cups water Cashew Cream 1 cup raw cashews 1 ½ cups water 2 medool dates, pit removed Place grains, water and half of the diced peaches into a pot. Cook over medium heat for 15 minutes. Stir occasionally to ensure that the grains don’t burn and everything cooks evenly. To make the cream, place nuts, water and dates in your Vitamix and blend until smooth and creamy. If you are working with a regular blender, soak the cashews and dates in the water for an hour before blending. You may need to add more water to get a creamy consistency if you use this method, but it is equally yummy (it just takes some prep time.) Spoon grains into your serving bowls and top with the cashew cream. Enjoy!

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creativecalligraphy

Coconut Mocha Smoothie

I love a good smoothie in the morning.  There's nothing better than knowing that I am starting the day with a healthy nutrient rich sip.  My boys generally have some smoothie with me as well, so I know that they are getting at least one serving of fruit and veg right out of the gate! Using Tropical Traditions large coconut flakes, I find this smoothie to be really nice.  If you want to intensify the coconut flavor and you have access to fresh coconut, try subbing fresh coconut meat for the flakes.  Want to go over the top?  Sub coconut milk for the water.  You will increase the fat content in a big way, but if coconut flavor is what you need, it's okay to go for it from time to time.  According to recent science, the fat in coconut oil has considerable health benefits.  As with all fats, moderation is key. Wondering how this smoothie tastes?  Surprisingly, with all that spinach, you might expect it to taste "green", but it doesn't.  The cocoa and coconut flavor is dominant and the blueberry provides an undertone.  I like using the berries because of their antioxidant punch.  I make another version of this smoothie minus the berries, but that one feels more like a guilty pleasure than a nutritious start to the day! [caption id="attachment_404" align="alignleft" width="225" caption="Coconut Mocha Smoothie"]Coconut Mocha Smoothie[/caption] Coconut Mocha Smoothie (serves 2, yields 4.5 cups) 1 cup frozen blueberries 1 cup water 4 cups raw baby spinach  3 Tbsp cocoa powder ¼ cup large coconut flakes or fresh coconut meat 1 tsp powdered stevia or 1/2 dropper liquid stevia Blend everything in the Vitamix until smooth.  Serve.     Here's a peek at my lunch today.  Fresh romaine, arugula, kale, escarole and endive + fresh berries and apricot, leftover roasted red pepper and BBQ tofu that I cubed + a luscious dollop of white bean hummus.  A nutritious salad doesn't have to be greens and tomato and traditional veg.  Use what you have.  Use what you love... and you can't go wrong!  (The highlight of this bowl for me were the amazingly sweet peppers that I roasted last night paired with bites of kale and berries.): [caption id="attachment_405" align="alignleft" width="300" caption="Salad with berries, apricot, roasted pepper, BBQ Tofu and white bean hummus"][/caption]

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creativecalligraphy

Beets, Berries and BBQ

There's been a lot of crimson goodness in my kitchen today and every bit of it's been amazing.  Started the day with a gorgeous beet berry smoothie.  If you've never used raw beets in a smoothie before, don't be afraid... they are sweet and pair really well with berries and citrus.  Try 1/2 of a beet per serving if you're okay with beets in general.  If you're not a beet fan, start with 1/4 of a beet and work your way up!  It's hard not to love a vegetable that is so richly colored. Dinner was a tasty BBQ tofu served over fresh garden greens with yellow and red roasted beets, red pepper and tomato.  My favorite bites included morsels of peppery baby arugula and the sweet and tangy BBQ tofu.  Nice. [caption id="attachment_400" align="alignleft" width="300" caption="Beet Blueberry Kale Smoothie"]Beet Blueberry Kale Smoothie[/caption] Beet Blueberry Kale Smoothie (serves 1) ½ red beet, raw 1 cup water ¼ lb dinosaur kale, about 6 leaves 1 cup frozen blueberries Blend everything in the Vitamix until smooth.  Serve.     Barbeque Sauce Recipe ~1 minute prep, 30 minutes simmering~ (Makes about 3 cups) 1 onion 4 cloves garlic 1 bottle Annies organic ketchup 1 ½ cups water 1/2 cup maple syrup 2 Tbsp smoked paprika 1 1/2 teaspoons dried parsley 2 Tbsp Braggs Amino Acid or Gluten Free Tamari 2 Tbsp lemon juice 1 teaspoon liquid smoke 2 Tbsp pomegranate molasses 1 pint fresh raspberries Put all ingredients in Vitamix and blend on low for 30 seconds, then blitz for 1 minute.  Pour into saucepan and simmer over medium heat for 30 minutes. [caption id="attachment_399" align="alignleft" width="300" caption="BBQ Tofu"]BBQ Tofu[/caption]   BBQ Tofu ~about 30 minutes~ (yields 6 pieces which is usually 3 servings) 1 block of extra firm organic tofu, water packed 1 cup BBQ sauce of your choice   Drain the tofu.  If you have time, wrap the tofu in a clean linen towel and set it on a drying rack that you’ve got in a sheet pan.  Put a heavy saucepan on top of the wrapped tofu and let it press the block for 30 minutes.  This setup lets the liquid drip through the drying rack while the sheet pan catches the liquid so there’s no mess.  The longer you press and drain the tofu, the more firm and chewy the final texture will be. Take your drained tofu and set it on it’s side lengthwise.  Slice the block into 3 slabs then cut the slabs in half so you have 6 nice palm sized pieces. Get your grill pan or grill nice and hot.  Oil it lightly.  Brush one side of the tofu pieces with BBQ sauce and put that side down on the grill.  While it’s down, brush the side that’s up.  Leave the tofu to grill for 5-6 minutes on the first side, then flip it and grill it 5-6 minutes on the other side.  Baste the up side and flip the tofu, turning it ¼ turn so you get a checkerboard grill mark.  Grill for another 5-6 minutes, again basting the up side.  Flip for the last time, ¼ turning again and grill for 5-6 minutes.  Baste the top one last time before serving.  

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creativecalligraphy

It's all in a day...

It's been a tasty day here.  Unfortunately, my 8 year old had a rough night of tummy trouble after having some dairy products at school yesterday and so was home taking it easy.  I needed to keep things fresh, mild and mostly raw for him since his stomach was tender.  Easy to do.  Nourishing and light for the rest of us.  Hope you enjoy the 2 smoothies, soup, spring rolls and sorbet that I made today. I made this smoothie for my 8 year old and his tender tummy: Creamy Banana Coconut Smoothie (serves 1) 1 banana ½ cup coconut milk ½ cup almond milk 1 Tbsp chia seeds 1 Tbsp lucuma powder, optional Blend everything in the Vitamix until smooth.  Serve. ************************************************** This one was for me and my 5 year old: Creamy Chocolate Cherry Goji Berry Smoothie Creamy Chocolate Cherry Goji Berry Smoothie (serves 2) 3 bananas 1 cup almond milk 1 Tbsp cocoa powder 2 Tbsp chia seeds 1 tsp vanilla powder 1 cup frozen cherries ½ soaked goji berries 3 cups raw baby spinach Blend everything in the Vitamix until smooth.  Serve. ************************************************** Lunch was a mild miso soup:Miso Happy Kale Soup Miso Happy Kale Soup (Serves 4) ~ 15 minutes ~ With miso in your fridge you can have a richly flavorful, light soup in minutes.  White miso is very mild and my kids love it.  Millet miso is a bit heartier.  Choose a miso paste that you love and you can’t go wrong… 1 onion, diced 2 cloves garlic, minced 1 carrot, thinly sliced 1 cup torn kale 4 cups water 3 Tbsp miso paste Put all ingredients except the miso into a small pot and get things simmering.  Let the pot go for 10 minutes then shut off the heat and stir in the miso paste.  Make sure you stir until the paste works into the soup so no one gets a clump of salty miso.  Serve with a salad of mixed greens, thinly sliced cucumber and a splash of rice vinegar.  ************************************************** Dinner took a little time to prep tonight, but it worked out because my guys were needing a bit of cuddle time.  While the tofu marinated I had quality time with my family.  Doesn't get better than that.  One note about the tofu is that it is a bit salty because of the Braggs in the marinade, but it works with the sweet raw veggies and bite of chili and garlicky goodness in the dipping sauce.  My 8 year old chose not to use the dipping sauce because of the chilis.  I added a slice of avocado to his spring roll to cut the saltiness and give his recovering system some healthy fat. Spring Rolls with Curried Tofu (Serves 4 as a main dish with salad) ~ ready in about 1 hour and 30 minutes, including time to marinate tofu ~ Spring Rolls with Curried TofuThis is a light and tasty meal for a warm evening.  If you don’t have time to make your own curried tofu you can purchase a flavored baked tofu instead.  Using purchased tofu will save you more than an hour in the kitchen, so if you’re short on time, it’s a decent option.  Alternatively, prep the tofu a day or more in advance.  Doing this will allow you to pull out the cold tofu, put the veg into the wraps and be good to go in a matter of minutes. Curried Tofu: 1 block extra firm tofu, sliced into 3 slabs and then each slab into 3 pieces 3 cloves garlic, minced 5 Tbsp Braggs 1 Tbsp sesame oil 2 Tbsp curry powder Wraps: lettuces or greens of your choice thai basil cucumber carrot avocado (optional) rice paper wrappers Dipping Sauce: 2 garlic cloves, finely minced 1 thai chili 1/2 lime, squeezed 1 medool date, pitted 1 teaspoon rice vinegar 1/4 cup braggs or tamari 1/4 cup water Let’s start by prepping the marinade for the tofu since the tofu needs to sit a while to absorb some gorgeous flavors.  In a large ziplock bag, combine 3 cloves of minced garlic, the Braggs, sesame oil and curry powder.  I use Spice Island hot curry powder which contains chilies… so our curried tofu sucks in a big kick of spicy flavor.  Use your favorite and adjust the spice level to suit your taste.   Give the bag a little squish to combine the ingredients then place your tofu slices into the bag, seal it and set it in the fridge for about an hour or up to a day.  The longer the tofu sits, the more marinade it will absorb. While the tofu is marinating, prep the dipping sauce.  The longer this mixture sits, the better the flavor becomes, so it’s a natural next step.  I like to pound the garlic, chili and date in my mortar and pestle to get a paste.  You can mince these ingredients super fine and then work them into a paste on your cutting board using the back of a large spoon if you don’t have a mortar and pestle.  Combine all of the dipping sauce ingredients in a small bowl and let them marry while we wait for the tofu. When the tofu is done marinating take it out of the fridge.  Pull out your skillet and give it a spray or swirl of cooking oil, get that hot and place the tofu slices right on in.  This should take no more than 3 minutes per side to get a nice golden color on the tofu.  The curry powder helps things a lot as well because of the beautiful golden turmeric.  Flip the slices and let the other side crisp up.  Now remove the slices to clean paper towel so we can drain off any excess oil and let the slices cool at the same time. Once the tofu has cooled we can assemble to wraps.  This step is really quick if you have your ingredients ready.  I often let my kids assemble theirs because it’s easy and fun and kids are more likely to eat something that they’ve made themselves! I set out a 9x13 glass baking pan with about ½ inch of warm water in it.  Next to this I lay out a clean linen dish towel that I’ve wet and wrung out so it’s just damp.  Slide one rice paper wrapper into the warm water and let it soak for about 5 seconds before removing it carefully and laying it on the damp towel.  Layer some lettuce, cucumber slices and shredded carrot, then top with a slice of cooled curried tofu and a sprig of thai basil.  Bring the bottom edge up over the filling, fold in the sides like you would a burrito, then roll her up!  Move on to the next one and continue until you are out of tofu or until you’ve made as many spring rolls as you’d like.  The curried tofu makes an excellent sandwich filling and is also great diced up and tossed on salad greens.  So, if you are making only one or two spring rolls tonight, don’t worry about the leftover tofu!   Heck, invite me over and let’s have lunch! Serve with the bowl of dipping sauce, some fresh veg, and a light salad for a complete meal.  Serve them on their own for a light lunch or snack. ************************************************** Our cool and refreshing dessert. Creamy Pineapple Sorbet Creamy Pineapple Sorbet (Serves 4) 2 ripe bananas 4 cups frozen pineapple (1 lb bag from your freezer section) ¼ cup coconut milk shaved coconut for garnish, optional fresh raspberries, optional Put everything in the Vitamix, other high powered blender or your food processor and blend until smooth.  The advantage of using the vitamix is that you can use the tamper to push the fruit into the blades for a super quick blend.  I’m done with this guy in 30 seconds using the Vitamix.  If you’re using another appliance, you may need to stop and stir to get chunks of the fruit to blend.  If the mix gets too soft after blending just pop it in the freezer for 15 minutes to firm it up before serving. Top with shaved coconut and raspberries and serve!

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Cherry Carrot Orange Kale Smoothie

Here’s a smoothie that is full of fruits and nutrient dense veggies.  It tastes like oranges and is a pretty purply color.  We have become really comfortable with earth tones and pond tones in our house.  As a result, I don't have to hide the veggies and greens in our green smoothies!  The sneaky chef mentality is excellent if you need to employ those tactics, but I would much rather have kids who know what is in their food and love what is in their food.  Teaching the basics of good nutrition is something that we can do for our children every time we make healthy choices in the kitchen!  My 5 year old happily shares this and many smoothies with me... here we attempted the advanced double straw sharing move: [caption id="attachment_360" align="alignnone" width="300" caption="how to share a smoothie"]how to share a smoothie[/caption]   Cherry Carrot Orange Kale Smoothie (makes about 3 cups which is 1 generous portion or enough for 2 to share) 1 cup frozen cherries 2 oranges, peeled (I only peeled one because we like the bitterness that a little orange skin adds) 3 carrots 2 handfuls of organic kale 2 Tbsp golden flaxseed Put everything in the Vitamix or other high powered blender and whiz until smooth.  Add one cup of water, almond milk or orange juice if you need to thin it out or if you need to stretch for more servings.  If you put the cherries in the bottom of the blender you will see a beautiful red orange mixture form before the kale works down and turns everything purply brown.  It’s a very earthy color... beautiful! 
cherry carrot orange kale smoothie
cherry carrot orange kale smoothie
If you need to sweeten the mix, try adding a date and blending again.  Pour and enjoy!

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