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Sarah Lawrence

Sweet Potato Walnut Pilaf

I don't know about you, but I am always trying to think of ways to feed my family healthy foods that taste great, are easy to prepare and economical too!  Tonight, I'm sharing part 1 of this two-fer dish.  It's quick (30 minutes including prep), tastes great and will do double duty for you tomorrow night!
Nutritional-Know-How: I use sweet potatoes because they are rich in vitamins A, C, B6, B3, B1, B2, copper, manganese, pantothenic acid, biotin, potassium and fiber!  These high pigment powerhouses are anti-inflammatory wonders, help balance fibrinogen.  It's important to include a little bit of fat when eating sweet potato to unlock the potential of the beta-carotene in your body.* Walnuts not only add an earthy flavor but also contain an omega-3 called alpha-linolenic acid(ALA), copper, manganese, molybdenum and biotin.  Walnuts are a great source of gamma-tocopherol (a form of Vitamin E that has been shown to provide significant for the heart). The levels of potassium, calcium and magnesium along with other antioxidants in walnuts has been shown to help regulate blood pressure, metabolic syndrome, type 2 diabetes and bone health.* Mushrooms are anti-cancer nuggets that are amazingly supportive of the immune system.  They became a part of our daily diet when I reviewed the studies cited in some work by Dr. Joel Fuhrman that found that "frequent consumption of mushrooms has been shown to decrease the risk of breast cancer by 64%" -- and we're not talking about a ton of mushrooms... we're talking about the equivalent of 1 button mushroom a day!!! * Millet is a great choice for many reasons... it's gluten free, high in protein(6 g/cup) and fiber(2 g/cup), rich in copper, manganese, phosphorus, and magnesium.  It looks a lot like couscous and can be substituted for couscous to make recipes gluten free!*

Sweet Potato Walnut Pilaf IMG_7582 Here's what you need to get started:
  • 2 lbs organic sweet potato, cut into small cubes
  • 1 Tbsp olive oil
  • 1 small onion, minced
  • 1 cup mushrooms, minced
  • 1 cup millet, uncooked ~ rinsed and drained
  • 2.5 cups water + 1 Tbsp broth powder OR 2.5 cups broth
  • 1/2 cup walnuts, chopped
  • 1 cup parsley, minced
  1. Preheat your oven to 400 degrees F.  While you're waiting, spread the cubed sweet potato onto a baking sheet, drizzle it with the olive oil and a sprinkle of salt.
  2. In a small skillet, over medium heat, sauté the onion and mushroom for about 5 minutes or until fragrant and soft.
  3. Add millet and water/broth and bring to a simmer, then cover and reduce the heat.
  4. The oven should be hot enough now, so go ahead and put the baking sheet with the sweet potato on in and set your timer for 20 minutes.
  5. When the timer goes off take the sweet potato out of the oven and shut that off.  Remove the lid from your millet and taste it to see if it's done.  It's okay for millet to have a little bite to it, but you can also take it further to get it softer if you prefer.  When you're satisfied with the millet, turn off the heat, toss in the cooked sweet potato, the chopped walnuts and parsley.  Taste and season with salt and pepper as you like.
ENJOY!  And pop over tomorrow for Part 2 -- you're going to love what we do with the leftovers!   *Sources: Sweet Potato Walnut Mushroom Millet

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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

Easy Anytime Cookies

So, here’s a confession… I don’t buy food “treats” for my family often.  And, I’ve been told by my 10 year old that he needs more than fruits and veggies some days.  So, I’m stepping up my game and getting back into the healthy treat mentality.  I thought I had successfully won my people over on the whole foods 100% of the time, but what works for me isn’t working for them.  While I’m not conceding and running out to buy Ho-Ho’s and RingDings and neon orange cheese puffs, I feel good bringing homemade, lovingly made, whole food snacks back into the picture on a more regular basis.  What’s more… I am SO incredibly proud of my son for being able to iterate his needs.  He is a gorgeous example of doing what it takes to know what his body needs.  These cookies are quick to mix together, easy to freeze and slice off what you need and totally customizable to your tastes.  Easy, Anytime... easy anytime cookies. You can thank my boy for these… try them and let me know what you think!   [caption id="attachment_673" align="alignleft" width="640"]Easy Anytime Cookies Easy Anytime Cookies[/caption]   Easy Anytime Cookies 1 1/2 cups almond meal 1 cup brown rice flour or 1/2 cup brown rice flour + 1/2 cup quinoa or amaranth flour ½ cup potato starch (optional, but improves texture) 1 Tbsp vanilla powder (I use Authentic Foods) ¾ cup peanut butter 3 ripe bananas (if you prefer less banana flavor use green bananas) 1 cup mini chips (Enjoy Life vegan chips are great) or nuts or raisins or other dried fruit ** add in a Tablespoon of flax meal, chia seeds or hemp seeds for some omega 3 goodness!   Combine all ingredients except chips/add in's in your mixer bowl.  Using the paddle attachment, mix on medium speed until combined.  Then add in chips or nuts/fruit and mix gently to incorporate. Tip the dough onto a clean board and shape into a log.  Slice off the number of cookies you want to bake.  Wrap the remaining dough in parchment, plastic wrap or in a zip loc bag and freeze until ready to use. Place the dough slices on an ungreased baking sheet and bake in a preheated 350 degree oven for 12-15 minutes.  The smaller your cookies, the less time they will need to cook. Frozen cookies will bake in about 15-18 minutes.

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Sarah Lawrence

Spanakopita in a SNAP! (Gluten Free, Dairy Free, Nutrient Dense)

On busy school nights, quick dinners are helpful.  This comes together in a flash and is full of flavor.  My cheat is using frozen organic cut leaf spinach.  It is loose in a bag rather than a frozen block so it thaws in about 2 minutes in the pan rather than 15!  You can absolutely use fresh greens, fresh onion and garlic if you have the time; using fresh vs. dried and frozen adds about 20 minutes onto the cook time. Want raw?  No problem!  I make a raw Spanakopita Salad using the same recipe and fresh raw ingredients.  Beacuse I find raw onions difficult on the stomach, I choose sweet vidalia onions when I can get them or red onions. While I love raw food and am about 90% raw, it just so happens it's a cool New England night and something warm feels good to me!  Without further ado, here you go... (try it for yourself and let me know how yours turns out!) Quick Vegan Spanakopita Sarah's Spanakopita 2 lbs frozen organic cut leaf spinach or fresh, minced 1 lb frozen kale or fresh, minced 1/2 lb fresh mushrooms, minced 2 Tbsp dried garlic or 3 cloves fresh garlic, minced 2 Tbsp dried onion flakes or 1/2 onion, minced 1 cup hot water Combine ingredients in a cast iron skillet and cook over medium heat until the spinach is thawed, the mix is fragrant and most of the liquid is gone. While the spinach is cooking, grab your blender or food processor and whiz this up: 1 cup raw unsalted cashews 1/2 cup nutritional yeast 2 Tbsp raw apple cider vinegar 1 tsp dried oregano 1 Tbsp dried dill 1 tsp dried garlic powder 1 tsp salt This quick nut cheese is nothing like feta's salty briny flavor, but it is tangy and has great flavor. To plate, spoon out about 1 cup of the spinach mixture and top it a spoonful of the nut cheese and a good sprinkle of sesame seeds. Enjoy with white beans(go for canned if you don't have home cooked ones in your fridge) dressed with a squeeze of lemon juice and a sprinkle of tarragon or oregano and add a cup of berries for a sweet, fiber-rich and nutrient dense meal that has all your essentials -- Greens, Beans, Onions, Mushrooms, Berries and Seeds A refreshing drink with this meal is Cucumber water --- if you have a juicer, go ahead and juice a few big cukes, then add to a pitcher of water with a sprig of mint and a slice of lemon.  If you don't have a juice, slice a cucumber and put it into a pitcher of water with the mint and lemon.  Mild, fresh and good for you! My question of the day:  (Talk to me!  I love reading your comments!) What are your favorite tips and tricks for making quick, nutrient dense, meals?

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Sarah Lawrence

Taco Bell Peppers with Spicy NutMeat

[caption id="attachment_568" align="alignleft" width="300"]Taco Bell Peppers with Raw Nut Meat Taco Bell Peppers with Raw Nut Meat[/caption] About 90% of what I eat is raw food. Not only do I find meal prep quick and easy, but tasty too! Try a few bites of my Taco Bell and you’ll see! Walnuts are a meaty nut and while there are a ton of raw taco filling recipes out there, I've come to rely on my concoction that blends walnuts and portobellos with a great texture and satisfying flavor. Taco Bell Peppers with Spicy NutMeat A few crisp Bell Peppers, your choice of color Avocado, sliced greens of your choice tomato, sliced or cubed Salsa, fresh or purchased (optional) NutMeat Ingredients: 1 cup walnuts 1 portobello mushroom cap, black gills removed; minced ½-1 tsp chipotle chile powder (adjust to suit your taste) 1 tsp cumin 1/2 tsp olive oil 1 Tbsp Bragg’s Liquid Amino’s Pulse all of the NutMeat ingredients in your food processor until mixture resembles ground meat. It only takes a few pulses. Alternatively, you can put the nuts in a plastic bag and crush them by bashing them with a fairly solid can (I use canned tomato for this) or roll over the bag with your rolling pin. You can also use a chefs knife and mince the nuts and mushroom by hand. Using hand methods will take a bit longer and will yield a slightly uneven texture, but the taste will be the same once you mix all the ingredients together. When I made this using hand skills, I used my mortar and pestle to grind the spices into a small amount of the nuts and then mixed everything. The smaller the mushroom bits, the more the mixture will resemble ground meat --- texture does make a difference, especially when you are introducing a raw food as a substitute for something as familiar as taco meat! Set the nut mixture aside while you clean and prep the peppers. This step involves nothing more than washing your produce, slicing off the green stem portion and cleaning out the seeds with your hands. For portioning the peppers I used, I found that 3 segments worked, but you will need to gauge that with your peppers since some peppers have 4 lobes and some 3. Work with the natural segmentation of your pepper and make slices that will become the vessel for your tacos. Prepare your remaining veggies and then assemble by laying down some greens in the cavity of the pepper shells. I go greens, salsa, avocado, tomato, nut meat… repeat, plate and eat! If you want an easy variation that is not raw, consider adding some cooked black beans on top of the nut meat. Equally tasty and a nice transition into a high raw meal.

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Sarah Lawrence

No Bake Strawberry Crumb Bars (gluten free, dairy free, vegan)

[caption id="attachment_557" align="alignright" width="300" caption="No Bake Strawberry Crumb Bars"]No Bake Strawberry Crumb Bars[/caption] Inspired by a picture I saw on Pinterest of some tasty looking Strawberry Crumb Bars, I thought it would be fun to make a gluten free, high raw version for my family.  Basic date-nut bar mixture combined with homemade gluten free granola, topped with strawberries mascerated with chia seeds to help them form a firm raw layer, then topped with crumbs from the bar base.  Quick prep, a little time to chill and we were in dessert bliss.     Want a totally raw version? Omit the granola and increase the nuts to 1 cup. The bars will be thinner, but no less tasty!  No Bake Strawberry Crumb Bars 1 ½ cups pitted medool dates(about ¾ lb) ½ cup raw cashew nuts (see note) 1 cup gluten free granola or ¾ cup gluten free quick cooking oats (Bob’s Red Mill) 1 Tbsp coconut oil ½ of a banana (about ½ cup) 1 cup organic strawberries, greens removed 1 Tbsp chia seeds *Note: pecans, walnuts and macademias should also work, but they have much stronger nut flavor.  I chose cashews for their mild, creamy flavor. Place dates, nuts, granola and coconut oil in your trusty food processor and whiz until everything is uniform in size.  You’ll get something that looks like crumbs. Remove 1 cup of this crumb mixture and set it aside. Add the banana to the mixture remaining in the food processor and pulse a few times until you get a ball of dough.  This is your crumb bar base. Line your pan of choice with a piece of plastic wrap or parchment paper.  Put the base mixture into this pan, press it to the edges and flatten it with your fingers to get an even surface.  Doesn’t need to be perfect and you totally get to lick your fingers when you’re done! Put your food processor bowl back onto the base with the blade (you don’t even need to clean it! SCORE!) The strawberries and chia get a turn in the bowl now until you have an almost smooth, but somewhat chunky strawberry mash.  Remove the blade from the bowl and use a spoon or spatula to scrape the sides and all around the bowl to ensure that those gorgeous little chia seeds are incorporated.   Spoon the strawberry chia mixture over the crumb base that you’ve already got in the pan.  Spread it out so it covers that first layer. Now, take the reserved crumb mixture and sprinkle it over the strawberry chia layer.  All that’s left to do is put the whole pan in the fridge and give it a chance to firm up so you can slice it.  I usually give mine an hour or more to chill.  You can leave it overnight and even up to a few days if you’re making a batch in advance of a party or for snacks, etc. To serve, I take the edges of the plastic wrap or parchment and loosen the whole bar.  I wiggle it out of the pan in an air lift fashion and put the slab onto my cutting board where I decide on what size to make my servings.  We like smallish squares or dainty rectanglular pieces, but you can cut into whatever size your heart desires.  You could even go right at the thing with a fork...  It’s all good!  Not quite firm enough to pick up with your fingers.... freeze them if you want something that is finger friendly.  Going the frozen route also limits your serving window to about 30 minutes from the time you plate them.  Otherwise, it's forks all around! No matter which way you make them, Enjoy!

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Sarah Lawrence

Quick Veggie Pad Thai (gluten free vegan goodness)

After the ridiculous story that broke yesterday about pizza being qualified as a vegetable by the USDA for US School Lunches, I just have to write!  When the pizza industry rules the world, it’s a SAD day!   According to an ABC news article the details boil down to cost and big business influence where dairy, wheat and mystery meat are the standard.  Well, this momma doesn’t play that way... and I'm not alone!  I think it’s time that we stand up and say, “There’s a new sheriff in town!” and actually mean it!  UGH!  Stand with me and make a change in your family.  Start where you are able.  If you’ve followed me for any length of time, you know that I adore Dr. Fuhrman.  His “Nutritarian” approach to eating literally changed my health in the span of a few months and has given me back a balanced, nearly pain free body despite my psoriatic arthritis diagnosis.  I make  nutrient dense foods the main players in my meals (I almost wrote that I “try” to make them the main players, but, as my inner Yoda reminds me: “Do or Do Not.  There is no Try.” LOL!)   Now, if any of you follow Dr. Joel Fuhrman, you may have heard this acronym that he uses “GOMBBS” --- it’s an easy way to remember a list of potent antioxidant rich foods that Fuhrman cites not only as being superfoods, but also as being part of a cancer preventative way to eat.  So, GOMBBS foods are Greens, Onions, Mushrooms, Berries/Beans, and Seeds/Nuts.  There is a plethora of science backing the goodness of these guys.  You can read more about that here.  My vegetable rich, GOMBBS filled Pad Thai is an example of how I pack our family meals with all the goodness I can while still making something that tastes great, is high in fiber, gluten free and dairy free (to meet our requirements from allergy and intolerances). I used to make this dish with white rice noodles but have found brown rice noodles that offer more fiber than their counterpart while adding a pleasant nuttiness.  If you can find them, give them a try.  If not, use traditional white rice maifun.  Either way, know that you are making a meal that is colorful, flavorful and healthful!  This makes a generous 6-8 portions and it reheats beautifully for lunch or a meal another day. Enjoy! [caption id="attachment_500" align="alignnone" width="300" caption="Quick Veggie Pad Thai"]Quick Veggie Pad Thai[/caption] Quick Vegan Pad Thai with Veg, Greens and Goji (serves 6, 15 minutes start to finish) 2 packages dry brown rice noodles (maifun) 1 package firm, cubed tofu (I use Nasoya organic), drained 4 cloves garlic, minced 1 lb cabbage or bok choy, shredded ½ lb carrot, sliced thinly on the diagonal or into matchsticks ½ lb celery, sliced thinly on the diagonal or into matchsticks ½ lb onion, sliced thinly ½ lb kale, shredded ½ lb mushrooms, sliced ½ lb zucchini, sliced thinly on the diagonal or into matchsticks (optional) ½ cup peanuts, unsalted 1/3 cup gluten free tamari 1/3 cup rice wine vinegar 1 Tbsp tamarind paste 1/4 cup goji berries dash of sriracha or fresh red thai chili 2 dates green onions, for topping 1-2 Tbsp oil for the pan Put rice noodles into a large bowl and pour hot water over them.  You want the noodles covered with hot water so they soften. In the now, heat a wok or large cast iron skillet and add a bit of oil.  Toss in your garlic and tofu.  We want them to get golden, but not brown.  Stir often with a metal spatula and remove everything to a big serving bowl after about 5 minutes or when yours are golden and fragrant. In the same hot skillet that you just took the garlic and tofu out of, throw in all the veggies except the mushroom and get them going.  These guys are going to work for about 4 minutes. While the veggies are sweating, mix the tamari, vinegar, tamarind, sriracha, goji and dates in your Vitamix or food processor until you have a smooth sauce.  Taste it and adjust the seasoning to suite your taste if necessary. Check the veggies and give them a few good stirs.  Add the mushrooms into the mix.  We are looking for the veggies to get soft, but not mushy and the mushrooms end up keeping a nice toothsome bite since we're arriving to the party fashionably late.  Give the veggies another 3-4 minutes then transfer them to the serving bowl right on top of the garlic and tofu. Add a tiny bit of oil to your pan.  While it’s heating, drain the noodles that were soaking.  Add the noodles to the hot pan and immediately stir them around.  Pour the sauce over the top and use tongs or a big spoon to combine everything.  You want to keep the noodles moving so they don’t stick.  Once they’re hot and the sauce is fragrant tip the veggies, tofu and garlic back into the pan.  Add the peanuts.  Use tongs to combine everything.  Transfer the lot to the serving bowl or straight onto dishes if you prefer.  Top with the sliced green onion and extra peanuts if you like.  YUM!

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Sarah Lawrence

Lemon Goji Smoothie

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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

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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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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