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Sarah Lawrence

Blueberry Pie, Oh My!

With a few pounds of beautiful blueberries left from our first haul of the season, it was high time to make a great blueberry dessert.  What I love about blueberries is that they are such nutrition powerhouses yet they taste fabulous too.  My kids gobbled their servings while I got the satisfaction of knowing that they got a hefty dose of healthy, whole food based fiber, omega 3’s, protein, good fats, vitamin K, Vitamin C, manganese, Anthocyanins and a host of other impressive phytonutients.     And even though my little people know that the things we eat we eat with health in mind, things like this blueberry pie still feel and taste like a treat.  This recipe yields 4-6 servings, is quick to prepare and easy to assemble.  Kid rating was 4 enthusiastic thumbs up.  Drop me a comment and let me know what YOU think!  Image Raw Blueberry Pie Crust: ½ cup cashews or almonds 4 medool dates, pitted ½ cup coconut flakes In Vitamix or food processor, pulse these ingredients until they form a coarse meal. Transfer to a small bowl if making individual servings, or press mixture into bottom of an 8x8 inch pan. Filling: ¼ cup chia seeds 4 cups blueberries (divided, 2 cup + 2 cups) Stevia – 10 drops of liquid stevia or ¼ tsp stevia powder Using Vitamix or other blender, blend chia, 2 cups of berries and stevia until smooth. Add 2 cups of blueberries.  Stir to combine. If you’re making individual portions, start with 1 Tbsp of the crust mixture.  Pat that down on the bottom of your plate or bowl.  Top it with a few spoons of the blueberry mixture and then sprinkle a bit of the crust mix on top. If you’re making a pan, spread the berry mixture over the crust that you pressed into the 8x8 pan earlier. Either way, let everything set up for about 10 minutes in the refrigerator before serving. Note: the blueberry mixture will turn an earthy blue when exposed to the air, so try to work quickly if the darker blue doesn’t appeal to you!

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Sarah Lawrence

Seasonal Salad Dressings

If you're anything like me you won't be able to pass up the incredible bounty of tree ripened fruits that are available at this time of year.  In New England, apples and peaches are plentiful.  Weekend apple picking means a week full of applicious eating.  I've been dicing my red beauties and adding them to salads, oatmeal, smoothies, muffins... and salad dressing.  Flavoring with whole foods is an adventure because moisture content/juiciness varies as well as sweetness/tartness.  So, I can guarantee that your dressing won't taste just like mine... but it will taste great and recipes like this one give you license to play with your food!  You need to taste and adjust and experiment.  The dressings I'm sharing today showcase the beauty of whole food dressings.  You'll get nutrients and healthy fats from the nuts and avocado, so additional oils aren't necessary -- the dressing will come together in a beautifully emulsified and creamy way. Dress salad greens and veggies or change it up and dress a cabbage slaw mixed with apples and serve over naked greens.  Top with a sprinkling of pecans or walnuts and a tsp of chia seeds per serving for that boost of calcium.  [caption id="attachment_484" align="alignright" width="300" caption="Harvest Salad with Apple Dijon Dressing"]Apple Dijon Dressing[/caption] Apple Dijon Dressing (yield 1+ cup, depending on size of your apple) 1 macintosh apple or other tart apple ¼ cup apple cider vinegar 2 Tbsp Dijon mustard ½ cup avocado 2 cloves garlic 1 Tbsp ginger, fresh 4 brazil nuts, optional 1 medool date, optional Combine all ingredients in Vitamix, other blender or food processor and blend until smooth and creamy.   If your apple is quite tart and you need to balance the dressing, adjust the flavor by adding a date and blending again.  The brazil nuts add a hint of creaminess and a ton of selenium, but don’t really effect the flavor.  Use them if you have them for that nutrient boost.   Spicy Peach Dressing [caption id="attachment_485" align="alignright" width="300" caption="Apple Celery Cabbage and Carrot Slaw with Spicy Peach Dressing over romaine"][/caption] (yield 1+ cup, depending on size of your peach) 1 ripe peach, cut in half, pit removed ¼ cup apple cider vinegar ½ cup raw cashews 2 cloves garlic 2 Tbsp ginger, fresh 1 tsp Bragg’s Amino’s sriarcha, to taste, optional Combine all ingredients in Vitamix, other blender or food processor and blend until smooth and creamy.  Add ¼ cup of water, if necessary, to loosen the consistency of the dressing.  Everything depends on the juiciness of the peach, so if the dressing is too thick just add that water and blend again.  Spice up the dressing with sriarcha… I reserve a portion of dressing to toss with greens for my boys and then liven up the remaining dressing by starting with 1 tsp of sriarcha.  If you’re not feeding kids or if you prefer things spicier, start with 1 tsp and taste, then adjust if you want more heat.

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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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