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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

Fresh and Fabulous in 4 Minutes

Fresh, Fabulous Food in a Flash!  Start to finish on this meal is 4 minutes.  If you have a little extra time to let the mushrooms marinate, all the better… but you can SO do this in a pinch.  No excuses!  Need a fast, fresh and nutritious meal?  I invite you to give this a try! Mushrooms are like superheroes of nutrition.  Studies have shown that even 1 ordinary button mushroom a day can cut your risk of breast cancer by 64%!  SIXTY-FOUR percent!  Couple that mushroom with daily consumption of green tea and you increase the cancer fighting power to between 82% (post-menopausal) and 89% (pre-menopausal).  I say, let MUSHROOM MANIA begin tonight!    Raw marinated mushrooms are an amazing treat.  My first experience with them was trying Mimi Kirk’s recipe for Shitake Skewers in “Live Raw.”  Something magical happens when you marinate.  I think it’s the same magic that we dip into when we rub kale because rubbed, marinated kale is the thing that legends are made of!  In any case, marinating doesn’t have to take more than a few minutes, but if you have 30 minutes to let them sit they do become more flavorful and tender.     Everything you eat should contribute to your health.  Instead of fast food meals that make you feel gross and contribute to disease, choosing nutrient dense, plant strong fast food can do nothing but figure into the future of your health.  Here’s the lowdown on the other nutrient superstars in this meal: Cashews – rich in copper, magnesium, and phosphorus; support heart and bone health Hempseeds – rich in protein and omega 3 fatty acids. Onion – anti-inflammatory, anti-cancer, heart protective Cabbage – cholesterol lowering and cancer preventative Cucumber – anti-inflammatory, heart protective, rich in anti-oxidants Meals like this one come together in a flash in my kitchen.  Here’s how I do it:

1.       Grab glass pie plate and assemble marinade; pour, grate, stir.

2.      Toss pre-sliced mushrooms into the marinade; set aside or start warming.

3.      Slice cabbage/lettuce/bok choy and cucumber; drizzle all with vinegar 

4.      Blitz all ingredients for onion sauce in the Vitamix; 15 seconds and done! 

Gingered Mushrooms with Creamy Onion Sauce, Vinegary Purple Slaw and Cucumbers -- serve with Iced Green Tea and Fresh Berries for Dessert [caption id="attachment_588" align="alignright" width="300"]Raw Veg Bowl Raw Veg Bowl[/caption] Gingered Mushrooms – 4 or 5 servings 3 large Crimini/portobello mushroom caps or 3 cups mushrooms, cleaned and sliced ¼ cup nama shoyu or tamari 1 tsp coconut oil ½ tsp liquid stevia or 1 dried stevia leaf, ground 1 Tbsp grated ginger from a big knob of fresh ginger Mix all ingredients except for mushrooms in a shallow dish that is large enough to hold all the mushrooms.  Once the marinade is combined, toss the mushrooms to coat.  You may need to rub them and turn them quite a bit, but rest assured, there will be enough marinade.  Set the mushrooms into a dehydrator set at 105 for 30 minutes.  If you don’t have a dehydrator, simply boil a pot of water (the pot needs to be small enough to be able to support the mushroom dish without the dish falling into the water); take the pot off the heat and set the mushroom dish on top.  The residual heat from the water will gently warm the mushrooms and encourage them to release quite a bit of liquid.  Once warmed, turn the mushrooms in their own liquid and serve.  Alternatively, just set the mushrooms aside for a few minutes while you slice and prep the remaining bits of the meal.  Creamy Onion Sauce 1 cup water ½ cup cashews ½ cup raw shelled hempseed 2 tsp onion powder salt and pepper to taste Blitz everything in Vitamix or blender until smooth; about 15 seconds. Purple Slaw – per serving ½ cup purple cabbage, sliced thin ½ cup lettuce, bok choy or green cabbage, sliced thin splash of apple cider vinegar or rice wine vinegar Cucumber – per serving 2 small yellow cucumbers or your favorite variety splash of vinegar Assembly: I plated this meal with each component in its own space in the bowl.  The onion sauce was on the side in a tasting cup, which made dipping delightful.  A few slices of fresh avocado and a heap of sliced pickled ginger garnished the center and made every bite that much more heavenly!

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Sarah Lawrence

Gluten Free Vegan Cauliflower Pizza Crust

So here we are again with pizza!  I've made what seems like a million versions of pizza crust, because, well... my kids are like most kids and they LOVE pizza.  Back in the day, I loved pizza too.  But the gluten and dairy didn't love me, so we parted ways.  Now I've got some great crust recipes and this one is another keeper.  Check out my other faves and try this version too! (polenta pizza,  socca pizza ).  I have to tell you that I was inspired by a post that kept popping up on Pinterest for this Cauliflower Pizza Crust.  I can’t eat dairy cheese or eggs, so that version won’t ever be on my table… but the idea of adding veg into my trusty pizza crust got me going!  Here’s what happened from my kitchen experiment (I hope you enjoy it as much as we have!)  Other changes I made to my original recipe include testing the batter with flax and without it.  Leaving the flax out yields a thinner crust that is harder to flip and requires some tough love to hold it together… but it’s worth the minute of trouble because what you get is a thin and crispy slice of goodness that you’ll write home to mom about. I have some clients who are quite athletic and have higher protein requirements, so I’ve added ¾ cup of shelled hempseed to the crust for that protein kick.  That gets a solid 3 tablespoons of hempseed into each crust and adds a whopping 11 grams of protein plus a hefty dose a Iron, Magnesium, Phosphorous and Zinc. [caption id="attachment_541" align="alignleft" width="300" caption="GFV Cauliflower Socca Crust"]GFV Cauliflower Socca Crust[/caption]         Gluten Free Cauliflower Socca Pizza Crust (makes 4 personal size crusts – sometimes you get a bonus snack size) 2 cups chickpea flour 1 cup steamed cauliflower, mashed well or riced ¼ cup flaxseed meal (OMIT for thin crust) ¾ cup shelled hempseed (optional) ¼ cup lemon juice 2 ¼ cups water (use 2 cups if you omit the hempseed) 1 tsp onion powder (optional) ½ tsp grated lemon zest (optional) 1-2 tsp seasoning mix of your choice (Italian herbs are nice) 1 Tbsp oil, for your pan Preheat your oven to 450 degrees F. If you have pizza stones, put them in to get nice and hot. For thicker crust: Mix flour, cauliflower, flax, salt, zest and spices in a bowl. Add lemon juice and water and whisk to combine. The batter will be thick. For thin and crispy crust: Mix as for the thick crust but leave out the flax. The batter will still be thick. Lightly coat your cast iron skillet with a bit of oil and heat oil to medium high heat.  You don’t need the full tablespoon of oil now since you will need to recoat the skillet for each pizza base.  I use a basting brush and just dip it in my oil and then swipe it over the surface. Scoop out a 1 cup portion of your batter and tip if out in the center of the hot skillet.  Use a wooden spoon and spread the batter out into a nice circle.  Don’t go too thin with this crust or you may not be able to flip it.  After 5 minutes, use a spatula and see if the bottom has set.  It should be a nice golden color and the top will be looking like it’s getting dry.  Mine develop tiny air holes and I can see steam escaping through some like little geysers.  Others spurt the itty bitty bit of oil that I used to prep the skillet (only a swipe is needed if you have a well seasoned cast iron pan.) To flip, I use two spatulas that are meant for use on an outdoor grill. They are long and flat and are perfect for this sort of thing!  Slide the spatulas under the crust and flip it over. The thin crust batter may not flip easily, but rest assured, all you have to do is flip it and then use your spatula or spoon to smoosh and smooth the surface together.  Once it’s crisp’ed up on both sides it will hold.  Think of it a bit like spackling a wall --- you need to patch it back together if it comes apart but it will be smooth in the end.  The baking really works to crisp up the edges once you’ve loaded it with your toppings. For both thick and thin crusts, let the second side get crisp for a minute and then transfer the crust to a hot pizza stone in your preheated oven.  Ladle on the tomato sauce of your choice and any other toppings that work for you. You can also keep everything in the skillet and let the toppings get warm and bubbly under your broiler.  Your choice; because I make enough to feed my family, I choose to use the oven so I can continue making the pizza bases in the skillet. [caption id="attachment_539" align="alignleft" width="300" caption="thin and crispy crust"]thin and crispy crust[/caption] If you want to make pizza meals in a big batch you can save yourself some time on busy nights.  Make the crusts in your skillet and bake them without toppings for about 5 minutes, then transfer to a wire cooling rack.  You need to cool the crusts completely before storing them.  I had good luck separating my crusts with parchment paper or with wax paper and then popping the stack into a large freezer bag.  Lay everything flat and you’ll be able to remove one crust at a time if you need to.  Thaw in the fridge for an hour or pop right into a preheated 400 degree oven, top it and bake it for 12-15 minutes.

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Sarah Lawrence

Cucumber Hempseed Salad

This fresh, raw salad couldn’t be simpler.  In about 1 minute you too can have a filling dish that provides 18 grams of protein, 4 grams of fiber, 4 grams of Omega 3’s as well as Calcium, Phosphorus, Potassium, Vitamin A and Vitamin C.  And with about 285 calories per serving you can feel good about the choice.  [caption id="attachment_533" align="alignright" width="300" caption="Cucumber Hempseed Salad"]Cucumber Hempseed Salad[/caption] Cucumber Hempseed Salad (yield approximately 1 serving that is about 2 cups, depending on size of your cucumber) 1 cucumber, raw (about 8 inches long) 4 Tbsp shelled raw hempseed (Nutiva is the brand I use) 1 tsp dill 1 tsp raw apple cider vinegar Cut cucumber in half lengthwise and then cut each piece in healf so you have 4 quarters.  Slice into bite sized pieces and put into your serving bowl. Top with remaining ingredients and toss to combine.  Eat!

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