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Thursday, October 3, 2013

Wheat-free, oil-free, egg-free Pancakes

I used oats in this recipe, but any hearty grain flour will work. Such as spelt, quinoa, buckwheat, etc.

One more thing I'd like to mention before I go ahead and load the recipe on you. I am OBSESSED with THIS-

It's coconut oil cooking spray! The Gods have answered my prayers.

Oh and this is something I like at the moment too-

It's natural vanilla whey powder. It's very low in sugar and has lots of good stuff in it, and not to mention the fact that it's from grass fed and rbgh free cows! 

Protein Pancakes

-3-4 heaping TBSP of steel cut oats
-2 heaping TBSP chia seeds
-Half scoop of protein powder 
-pinch of baking soda
-pinch of salt
-drizzle of agave
-1/2 tsp cinnamon
-almond milk to thin it out (or water) which is about 1/3 cup?

Blend, and cook on a low medium heat with a non stick pan and some COCONUT OIL SPRAY and you're good to go! I added some frozen blueberries to mine, and topped it with raw honey <3








Monday, August 12, 2013

Avocado Pudding to the Rescue!

We all have those days...

Bloating
Cramps
Gas
etc., etc....

When our tummies get a little out of wack.

Whether it's something we ate,
or something we "drank too much of" the night before.

Regardless, I decided to blend up a few things that have helped me during these cases in the past for my breakfast this morning! Within a couple hours I was totally back to normal and had my happy tummy.


Avocado-Stomach-Ease-Pudding

1/4 of a large avocado (or half of a small avocado)
1 & 1/2 frozen apple bananas, or 1 frozen banana 
splash of almond milk (or you can use coconut water/coconut milk!)
1/2 tsp vanilla
2 heaping tablespoons of chia seeds
2 heaping tablespoons of arrowroot, dissolved in a small bowl with 1/4 cup hot water. Mix the two together until the arrowroot clumps are completely dissolved into a glue-like milk.
2 tablespoons of coconut oil 

Blend together until a thick green pudding!

You can substitute the banana for more avocado and a few dates. If you want to use the whole avocado.
Or add cacao powder for a chocolate pudding!

Try this if you're experiencing digestive problems,
Try this for a vegan dessert alternative,
JUST TRY IT!

Sunday, July 14, 2013

Healthy Switch Up- Tuna Melt

Tuna Melts traditionally consist of tuna salad (canned tuna, mayo, and some other things like celery, mustard, etc.), tomato and cheese in a panini sandwich, toasted, or grilled cheese style

I just hate mayo.
And I'm not sorry about it.

I don't understand the concept of spreading or mixing an egg yolk condiment on things... The texture is like a combination of oily and creamy and I don't find any part of that appetizing or appealing.
Also, egg yolks are loaded with cholesterol, so not recommended for people with high cholesterol levels, heart problems, or obesity.

So here's my version.

Salmon vs. tuna: 
1. Salmon has b6, b12, tuna doesn't. 
2. "Per 100g salmon has 2,018mg of omega-3s compared to tuna’s paltry 243mg." (from men's health) Contributing to healthy skin, hair, brain function, weight loss, getting rid of inflammation and gaining muscle.
3. Tuna has been known to harbor more mercury levels. In fact up to 27 times more!






Bread,
Avocado,
and 
Healthy Salmon Salad
1 can of salmon (I used smoked salmon, which is even more flavorful!)
1/4-1/3 cup thick, plain, non fat, greek yogurt
1/2 tsp dijon mustard
1/2 tsp turmeric
1-2 Tbsp chopped fresh chives, green onion or scallions.
freshly cracked black pepper
hot sauce (optional)


Spread avocado on both sides of bread,
add as much filling as you please, and then....

MELT IT! 


Friday, July 12, 2013

Homemade Vegan (Almond) Yogurt

If you read my post on kombucha,
the same rules apply here!
Probiotics are amazing for your digestion, immunity, energy, and overall well being.

Here is another easy way to get some awesomeness into your system.

Step 1: Soak nuts in water over night. I used almonds.

Step 2: Strain the next morning and rinse.

Step 3: Blend with some water. Not too much, but not too little. You want a medium thick paste. Think thinner than nut butter.

Step 4: Leave in a bowl, covered with a cloth or paper towel for one day (about 12 hours) room temp.

Step 5: Add water if you want thinner, a splash of sweetener, vanilla, cinnamon, whatever you please!




Serve it up in smoothies or just by itself!



Monday, June 3, 2013

Gluten Free Blueberry Scones

Luckily for me, I stumbled upon a deal at Whole Foods the other day where they were selling boxes of blueberries for 1.99 each! (Regularly 7.99) So I bought four boxes.

I had to make something with them instead of just eating them out of the box like I did. (I pounded down one whole box in one sitting...)

Scones or pancakes?

I decided on the scones.



1 2/3 cups all purpose gluten free flour
1 1/3 cups gluten free oats
1/4 cup brown sugar
1/2 tsp cinnamon
2 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
1 stick of unsalted organic butter
1 Tbsp olive oil
splash of almond milk (optional)
1 cup organic blueberries (or less... or more)

Preheat oven for 400 degrees F, mix together dry ingredients and then chop up the cold butter into cubes. Mix/massage in butter until it is mixed completely with dry ingredients and then add olive oil, forming a dough. If you feel like this mixture is way to dry to pack into scone sized balls, add almond milk (however much is needed to create a solid crumbly dough). Next, add blueberries and mix gently with hands.

Line a baking sheet with parchment paper and put scones down. I sprinkled mine with a little bit of hemp seeds and dusted cinnamon on top. Feel free to sprinkle with more oats, raw sugar, brown sugar, or whatever you want. This recipe made 8 scones for me, but if you want them smaller you can do so. Bake for 12-15 minutes.


Perfectly, surprisingly, gluten free <3




Saturday, May 25, 2013

Farmers Market Haul + Easy Mushroom Balsamic Sautee

So after working 6 days this week, I decided to make the most of my day and wake up early for a pilates class. Once this was accomplished, I realized I still had some time to head to the farmers market!

I bought some fresh poi, local/organic cremini mushrooms, kale and beets!

So as soon as I got hungry, I was extra excited to use my new ingredients... ESPECIALLY the mushrooms <3



First I chopped up the mushrooms vertically, heated up some olive oil and let them sit in the scaulding oil a bit to sweat. I added a good amount of balsamic, chopped garlic, salt, pepper and a small drizzle of agave.


Can you see the big chunks of garlic? ;)

Once the balsamic vinegar was reduced to a think sauce, I added a bunch of dried rosemary and sauteed until the reduction was fully absorbed by the mushrooms.


Then I threw it on top of a bed of the kale and chopped/skinned beets (that were boiled during all this mushroom madness).


a tri-fecta!!! 





Easy Sunflower Butter Dip


If you haven't tried this stuff... It's time!!
Sunflower seeds are loaded with healthy omegas, minerals, fiber, and the amino acid tryptophan, which  balances serotonin levels and aids a restful sleep.

So I mixed

about 3 or 4 spoonfuls of sunflower seed butter
~1 tsp dijon mustard
~1 tsp garlic chili siracha sauce
and a dollop of greek yogurt
salt and pepper



Great for dipping veggies into.



The Fear of "Paleo Diet" (Lavender/Dark Chocolate Chip Cookies)

I'm sick of these fad diets. Like low carb/no carb/no sugar/candida diet/gluten free/grain free/blahdeeblah. 

The key to maintaining good health (including an ideal weight) is to not adopt a temporary diet that "worked for that lady on the internet" but to adopt healthy choices when it comes to food. 

Listen to your body. If you react to gluten, don't eat it! If you don't, enjoy that scone from the local  bakery you've been eyeing in the window the past week. Everything in moderation, right?

Don't restrict yourself from the things you love, however you probably shouldn't eat a pint of ice cream every night... Healthy mind, healthy body :)


So, I saw this recipe for paleo cookies, and immediately I think of the things I've read about the "Caveman Diet". Tons of meat, no seasoning, no processed foods, sugar, etc. I was definitely skeptical! But I actually read further into the ingredients and it wasn't bad at all.

My apologies, but I'm unable to find the original recipe!


2 cups coconut flour
3/4 cup unsweetened coconut flakes
3 eggs
1/2 cup coconut oil
1/2 tsp baking soda
3 Tbsp raw honey
1 tsp vanilla extract
pinch of salt
1/4 cup dark chocolate chips (I just cut a dark chocolate bar up)
2 Tbsp dried lavender leaves/flowers (?)

Mix wet ingredients first, then add dry. Once combined, add chocolate chips and lavender, mix. With a spoon, scoop onto a baking sheet greased with coconut oil and then mold into desired shape. Bake at 375 for about 15 minutes or so, or until light gold brown. My oven is kind of funky so I had to use convection bake for about 14 minutes.


Deliciousness... and I don't feel like a caveman!


Watching Portlandia, eating a kale salad and cookies :)

The point I'm trying to make here is that you don't have to follow a crazy strict diet to get to where you want to be physically. You also shouldn't be afraid to try new foods or new ways of eating. Expand your palate, keep an open mind, but make healthy choices. 



Monday, April 29, 2013

It's Flu Season!

For Christs sake it's always flu season. People are always sick. There's always "something" going around.
What will get you through a cold?

These bad boys.

Essiential Oils in general have relaxation effects on the body, calming our minds. Eucalyptus in specific is a natural decongestant! The smelling is almost like tea tree and is very strong but very nice and minty. The smell will flood your sinuses immediately, especially putting drops around in a steaming shower.

Oil of Oregano is AMAZING. Seriously. It is from the oregano herb (used in most Italian and Greek recipes) and this one I have pictured above in particular is from the Natural Factors brand. It's organic and with EVOO so it's not as pungent and easier to consume than pure oregano oil.
It promotes immunity because it's a natural germ killer and it's loaded with antioxidants. It's great for getting rid candida albicans infections/overgrowths or psoriasis because of this. Believe it or not but I read that people who have HIV/AIDS have taken it, bed ridden and unable to function, and have gotten out of bed weeks to months after consuming oil of oregano 3 times a daily.
As soon as you ingest it (I just drop it straight into the back of my mouth) and it feel a burst of energy and freshness! It also helps clear up mucus if you're congested!

Bio Zinc, but actually zinc by itself if crucial for producing natural killer cells, neutrophils and other white blood cells which function as immunity in the blood. This is what will directly get rid of your cold, it'll raise your immunity! 


But don't forget the importance of enough rest during a cold! This is the most important.

Wednesday, April 10, 2013

Benefits of probiotics and Kombucha

We live in a society where the word "fermented" makes anything sound unappealing.
According to the Merriam Webster dictionary, the word fermentation means the following:

a : a chemical change with effervescence
b : an enzymatically controlled anaerobic breakdown of an energy-rich compound (as a carbohydrate to carbon dioxide and alcohol or to an organic acid); broadly : an enzymatically controlled transformation of an organic compound.

Basically, it's when a sugar is converted into an alcohol, via yeasts or bacteria (or both). Beer, wine, sauerkraut, miso, yogurt, and a long list of other foods go through this process as well.
The result?
Living food.
Why is this good?
It put's a load of "healthy bacteria" aka probiotics in our gut to aid digestion, recover from the use of antibiotics by replenishing what our body needs, boosting immunity, maintaining a healthy weight, minimizes inflammation, treating skin problems, etc. There are a million and one studies on the benefits of probiotics in the human body, however let me just tell you, THEY'RE AWESOME FOR YOU!



Everyone, I'd like you to meet my mother.
My kombucha mother! It's also known as a "scoby" and this is the bacteria aspect of the fermentation process. Its basically a big cartilage like pancake. 
I know what you're thinking....

What the f**k?!

But it's actually quite delicious and extremely good for you! Especially when you add fresh fruit, ginger, mint, and lemon... It's great. 
Energizing,
replenishing,
soothing.

INSTRUCTIONS

1. Boil a large pot of water with a lot of white sugar. (I'd say about 1/4-1/3 cup to 4 cups of water.)
2. Once sugar is dissolved, steep 3 tea bags in the large pot. (a combination of black and green, one or the other. As long as there is caffiene and it is PLAIN TEA with no flavorings or additives.) 
3. Keep the tea bags in the pot until it cools. You want this tea STRONG!
4. Pour into a large glass jar. Make sure it's GLASS and not metal or plastic. Kombucha likes glass the best.
5. Add the scoby and a little bit of plain raw kombucha. You can also buy a bottle of plain raw kombucha and add it to your sugary tea to make your own scoby! That's how I started.
6. Cover the top with a towel and rubber band so it can breathe.
7. Let it sit for 1-2 weeks in a dark-ish place and you've got yourself homemade kombucha!

You can also add a little bit of raw apple cider vinegar to speed up this process. (Apple cider vinegar is made the same way but with apple juice and is fermented for up to 2 months!)


The first one is kombucha with mint and fresh lilikoi, the second one is kombucha with fresh ginger and gotu kola.







Wednesday, March 13, 2013

Ginger Sesame Marinated Tofu with Red Cabbage Ginger Slaw

Ginger Sesame Tofu

Half a block of firm tofu, cut into slices (however you please)
Chunk of fresh ginger
1 garlic clove
Small chunk of fresh turmeric root
Sesame oil
Shoyu or Bragg's Liquid Aminos
Fresh lemon juice
black sesame seeds

Cut tofu and pat dry, mix the ingredients above (just a little bit of everything) so that the tofu slices are fully covered in a plastic bag. Marinade for about 2 hours.

Pan fry!

Red Cabbage Slaw

~1 cup of chopped red cabbage
1 tsp salt
2 generous tbsp apple cider vinegar
chunk of ginger
1 small clove of garlic
fresh cilantro
fresh spinach
drizzle of shoyu/Bragg's Aminos
3 tbsp plain non fat yogurt
drizzle of agave (optional)

Massage chopped cabbage with salt and vinegar untill fully saturated and the red color starts to bleed. Grate fresh ginger and garlic and chop up cilantro and spinach. Stir everything up, add yogurt and shoyu. If needed, add agave.


Not a big tofu fan... But garlic ginger and cilantro make anything taste amazing. They're also extremely cleansing and good for a metabolism boost!

Friday, March 8, 2013

Balsamic Roasted Chickpea Salad

First, roast the chickpeas.
All you need is a toaster oven, 1 can (no salt) garbanzo beans drizzled in lightly in olive oil, balsamic, salt/pepper. I roasted it @450 convection bake. Watch until a few start to pop, and the skin is somewhat crunchy. 



Plate full of rinsed/washed fresh kale
chopped avocado

For the dressing:
50/50 parts olive oil and balsamic vinegar
1 medium minced garlic clove
1/2 tsp nutritional yeast
1/2 tsp tahini
A few drops of Bragg's Liquid Aminos
a pinch of cumin, salt, pepper



Wednesday, March 6, 2013

energy balls part 2!

I have discovered the best combination yet.

Dried cranberries
Raw cashews
Cacao nibs
Vanilla
Drizzle of agave syrup
Pinch of salt


It's just that simple.
I rolled half of them in in hemp seeds, and left the other half naked.


Nutrients at it's best!
You can also choose to soak the cashews before making this, as they are easiest digested and less acidic than without a good soaking.



For this particular batch, I added BEET POWDER. Yeah. Powder.
I found some at Down to Earth and thought of making pink pancakes! (I made those but didn't feel the need to post them because they didn't turn out delicious like I assumed) But adding a pinch of beet powder to these energy balls will give it a deep burgandy color (no beet taste).