Grain Free Chocolate Chip Cookies

These cookies are made with almond flour, making them not only gluten free but also grain-free. Almond flour is packed full of protein and essential fat. For more on cooking with nut flours, see my previous post. I get my almond flour at Trader Joe's- it is much more affordable there!

My old "go-to" chocolate chip cookie recipe used oat flour (which is easy to make with oats and a food processor). However, after making these and discovering how moist and delicious they were, this will be my new "go-to."

These cookies are sweetened with coconut sugar. Coconut sugar does not spike your blood sugar and insulin like regular table sugar does. It is also unrefined, meaning it retains all of its natural vitamins and minerals. It has a caramel or maple flavor, giving your recipe a very deep flavor. You can use it as a one-to-one replacement for white and brown sugar.

Chocolate Chip Cookies

• 1 cup almond flour (aka almond meal)
• 1/2 stick organic butter, melted
• 1/2 cup dark chocolate chips
• 1 egg
• 1/4 cup coconut palm sugar
• 1 tsp cinnamon
• 1 tsp vanilla
• pinch of sea salt

Preheat oven to 340 F. Mix together all ingredients. Fold in chocolate chips. Bake 15-20 minutes. 

Brussel Sprouts with Hazelnuts, Sunflower Seeds and Dates

Cruciferous vegetables are part of the bassica genus of plants. They include brusssel sprouts, broccoli, cauliflower, kale, cabbage, collard greens, and bok choy.

Cruciferous vegetables contain indole-3-carbonol, which has been found to inhibit the development of several cancers, such as bladder, breast, colon, liver, lung and stomach. Indole-3-carbonol in these super-veggies has the following effects on cancer:

• They help protect cells from DNA damage.
• They inactivate carcinogens.
• They have anti-inflammatory effects.
• They induce cell death in cancer cells.
• They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (metastasis). 

These effects are powerful and are a testament to food is medicine! Aim to include at least one serving of a cruciferous vegetable in your diet daily.

I typically roast brussel sprouts, seasoning them with coconut oil, salt and pepper, and a drizzle of maple syrup. Here is a new recipe that I tried out tonight. It was delicious- so delicious that I may be including it as part of Christmas dinner. Enjoy!

Brussels Sprout Salad with Hazelnuts, Sunflower Seeds and Dates
Ingredients
1 1/2 lb brussel sprouts
Salt
2 tbsp butter
2 tbsp olive oil
2 tbsp rice vinegar
Juice of 1/2 lemon
4 dates, diced small
1/2 cup hazelnuts
2 tbsp sunflower seeds
Freshly ground black pepper

1. Cut ends off brussel sprouts. Process them in food processor to shred them.
2. Place 1/4 cup water in a large saucepan, add a pinch of salt and bring to a boil. Add sprouts, cover and cook over high heat for 3-5 minutes.
3. For the dressing, melt butter in a pan over medium-high heat until its bubbling and brown; pour into a bowl. Add oil, vinegar, lemon juice, dates and 1/4 tsp salt. Mix well; dress sprouts. Sprinkle in nuts and seeds. Add pepper to taste.


For other cruciferous recipes:
Preventing Cancer with Collard Wraps
Kale chips
Coconut-Curry Chickpeas and Cauliflower 
Cauli Mash
Millet Mashed "Potatoes"

Pumpkin Spice Smoothie

This recipe was inspired by one of my patients. I always love learning healthy recipes and tips from my patients!

This smoothie recipe makes an ideal breakfast- packed full of blood sugar stabilizing protein, antioxidant rich pumpkin, seeds for essential micronutrients and fiber, anti-inflammatory spices.

Thanksgiving is in a few days, and this might be a good breakfast to start the day off right.

Ingredients

• 1/2 can organic pumpkin
• 1 banana
• 2 scoops vanilla protein powder (I like hemp, rice or pea protein powders)
• 3-4 tbsp ground pumpkin seeds
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 tsp cinnamon
• 2 cups unsweetened vanilla almond milk

Combine all ingredients in a blender. Blend on high for 1 minute. Enjoy!

Black bean, sweet potato enchilada

Healthy Holiday Recipe:
Black bean, sweet potato enchilada
This is a delicious entrée ideal for entertaining. It can be made the night before and it travels well, so it’s great for a holiday party or a potluck. It is vegetarian but is sure to impress the omnivores as well.
Sauce
1 15 oz can tomato sauce
1 ¾ cups low sodium vegetable broth
1 tsp chili powder
1 tsp garlic powder
1 tsp dried oregano

Filling
1 tbsp extra virgin olive oil
1 small onion, diced
1 ½ lb. sweet potatoes, peeled and diced (3 cups)
1 15 oz can diced tomatoes, drained
1 16 oz jar prepared salsa
2 ccloves garlic, minced
1 15 oz can black beans, rinsed and drained

Enchiladas
Extra virgin olive oil, for brushing baking dish
16 6-inch corn tortillas, warmed
1 avocado, diced, for garnish
12 oz. goat feta cheese
cilantro, for garnish

1. To make sauce: Bring all ingredients to a simmer in a saucepan over medium heat. Whisk to combine, then remove from heat. Season with salt and pepper.
2. To make Filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3-5 minutes. Add sweet potato, tomatoes, salsa, spices, and ½ cup water; bring to a boil. Reduce heat to med-loww, and simmer 30-40 minutes, or until sweet potatoes are soft. Mash mixture until combined. Add black beans and cook 5 minutes.
3. To assemble Enchiladas: Preheat oven to 350 F. Brush 13x 9 inch baking dish with oil. Spread ½ cup sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining sauce and feta cheese. Bake 20 minutes.
4. Broil last 5 minutes, or until cheese is browned. Garnish with avocado slices and cilantro.

Super Easy Chia Pudding

This takes less than 2 minutes to make. Once you combine the ingredients you chill it for a couple hours and voila-you have a nutrient-packed super pudding! Kids LOVE this! It makes a nice energy-packed breakfast, snack or desert.

I often speak about super foods- kale, coconut, flax, salmon. Chia can rightfully be added to the list. In just a tablespoon, there is 6 grams of protein and 3 grams of omega-3 fatty acids. You may not eat salmon everyday, but you can easily eat this everyday. Chia seeds nourish the brain and decrease overall inflammation.


Chia Pudding

• 1/4 cup of chia seeds

• 1 cup unsweetened almond or coconut milk

• 1 tbsp raw organic honey (more or less depending on how sweet you want it)

• Flavors of your choice- vanilla, cocoa powder, blueberries, strawberries, pumpkin spice

Combine the above ingredients. Stir well. Refrigerate for at least 2-3 hours.

Preventing Cancer with Collard Wraps

Cece and her grandmother, "Mimi," planted collard greens this summer. They have flourished over the past couple months, and my go-to recipe for these greens are collard wraps. I've posted about collard wraps in the past. I've been experimenting with different fillings, and I especially like this one (see below). The basic idea is that you use collard leaves to make wraps in place of tortillas.

One of the beauties of collard wraps is that they make you feel ultra-gourmet. You can whip them up for a dinner party as they have a nice aesthetic appeal and do not require a lot of time or effort...not to mention, they taste divine and the nutritional benefits are endless!

Collard greens belong to the cruciferous vegetable family.  Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol. Sources of cruciferous vegetables include broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts and kale.

A study in China found an inverse relationship between cruciferous vegetable intake and breast cancer risk. In addition, the Nurses’ Health Study revealed the association between a high intake of cruciferous vegetables (defined as five or more servings per week) and a 33% reduction of non-Hodgkin’s lymphoma.

The flavonoid indole-3-carbinol found in cruciferous vegetables modulates several nuclear transcription factors. Indole-3-carbinol also induces phase 1 and phase 2 enzymes in the liver that metabolize estrogens and other carcinogens. This provides rationale that a high consumption of cruciferous vegetables, including collard greens, should be included in cases of breast cancer.

Ok, ok...enough with the nutrition lesson and on with the recipe!

Collard Wraps with Black Beans and Olives

Ingredients:

• 8 large collard green leaves
• 1 can of black beans, drained and rinsed
• 1/2 cup chopped kalamata olives
• 1/2 cup cheese (I like to use shredded parm, but crumbled goat cheese would be good as well. If you are vegan or sensitive to dairy, you could use dairy-free cheese or sprinkle on nutritional yeast). 
• Italian seasoning- thyme, oregano. 
• Marinara sauce

Instructions:

1. Preheat oven to 350 F. In a large saute pan or soup pot, blanch each collard green leaf in about an inch of boiling water for 30 seconds-1 minute. Remove from water and pat dry. (I do 2 at a time and pull them out after 30-60 seconds in boiling water. Then add the next 2...)
2. Fill each collard (on stem end) with 2 tbsp of beans, 1 tbsp chopped olives, 1 tbsp of cheese or cheese alternative, and spices.
3. Wrap like you would a burrito wrap. Place in a greased pyrex pan.
4. Top each collard wrap with 1 tbsp marinara sauce. 
5. Bake for 30 minutes.

Here is a nice visual of how to make the wraps. Get creative and experiment with the filling. Hope I have inspired you to make collard greens part of your diet!

Coconut Flour Blondies

I have been baking with coconut flour a lot these days. I like it because it is grain-free so it is well-tolerated even by those who have problems digesting and metabolizing grains. And in general, I am a big fan of coconut-- coconut flakes, coconut milk, coconut oil, coconut water and now, coconut flour! If you are curious about the health benefits of coconut, here you go!

I use the "Let's Do Organic" brand of coconut flour. You can easily find it at any health food store!

These blondies make a nice desert for you and your family. They are grain-free (thus gluten-free) and refined-sugar free.

Coconut Flour Blondies

• 8 dates, pitted
• 1/2 cup coconut flour
• 1/2 cup almond flour
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/2 cup coconut oil, melted
• 1/4 cup maple syrup
• 2 eggs
• 1 tsp vanilla
• 1 cup semi-sweet chocolate chips

1. Preheat oven to 350 F. Combine all wet ingredients in a food processor- dates, coconut oil, maple syrup, eggs and vanilla. Process until smooth.
2. Combine all dry ingredients (almond flour, coconut flour, baking soda and salt) in a bowl. Mix together.
3. Add wet ingredients to dry ingredients and mix.
4. Add in chocolate chips.
5. Spread dough in greased 8x8 inch pan. Bake for approx. 22 minutes. Let cool completely before serving.

Enjoy!

Coconut-Curry Chickpeas and Cauliflower

This dish is super satisfying. Creamy, savory and sweet all in the same bite. I especially like it because of the nutrition is provides. Lulu, my 9 month old, devoured it (despite it having a bit of a spicy kick to it). The coconut provides nourishing good fats for a healthy nervous system and developing brain; the curry powder makes this dish an anti-inflammatory power-house; and the cauliflower is a member of the anti-cancer cruciferous vegetable family. And did I mention it only takes about 25 minutes to make?! You can't go wrong with this one!

Ingredients
1 tbsp coconut oil (could also use olive oil)
1 small yellow onion, minced
1 carrot, thinly sliced
3 cups small cauliflower florets
2 tbsp curry powder or paste (or more if you are seeking extra anti-inflammatory benefits)
1 (14.5 ounce) can diced tomatoes, drained
1 cup vegetable broth
1 can chickpeas, drained
1 cup frozen peas
1 can unsweetened coconut milk
1/2 tsp salt
freshly ground black pepper
unsweetened dried coconut flakes (optional as a topper)

Heat the oil in a large saucepan over medium heat. Add the onion, cover, and cook until softened, about 5 minutes. Stir in the carrot, cauliflower, and curry powder to taste. Add the tomatoes and broth, cover, and cook until the vegetables are softened, about 10 minutes. Stir in the chickpeas, peas, coconut milk, salt and pepper to taste. Cook uncovered until the flavors are well blended and the mixture thickens slightly, about 10 minutes longer. Serve hot. Top with coconut flakes if desired. Serve over quinoa or brown basmati rice.

Source: Quick-Fix Vegan  by Robin Robertson

Twice Baked Sweet Potatoes Topped with Spiced Nuts

If you and your family are as big of fans of sweet potatoes as we are, you'll love this recipe! I am always looking for healthy new twists on how to prepare the antioxidant-rich root vegetable. Cece helped me make these and she termed them "sweet potato boats." Enjoy!

Topping
 1 cup hazelnuts or blanched whole almonds (I used both)
1 tbsp ground coriander
2 tbsp ground cumin
1 tsp sea salt
1/4 cup sesame seeds

1. Preheat oven to 350 F. Spread almonds and/or hazelnuts on baking sheet, and toast 5-7 mins. Transfer to bowl.
2. Add coriander, cumin, and salt to nuts. Mix well.
3. Coarsely grind nut-spice mixture in a food processor or grind with mortar and pestle. Transfer to bowl and stir in sesame seeds.

Twice-Baked Potatoes
5 medium sweet potatoes
1 tbsp olive oil
4 oz crumbled goat or feta cheese

1. Preheat oven to 350 F. Poke sweet potatoes all over with fork; bake on baking sheet 1 hour, or until soft. Cook 10 minutes.
2. Halve sweet potatoes, scoop out the flesh into a bowl and mash with oil until smooth; fold in feta without breaking up crumbles. Place potato skins on baking sheet, spoon mashed sweet potato into the skins, and sprinkle each with 1-2 tbsp of the nut topping above.  Bake 10-15 minutes.

Spiced Chocolate Pumpkin Seed Balls

These make a great  post-nap (or after-lunch) snack or desert. I love making fruit and nut/seed balls with Cece. We have fun getting our hands sticky while rolling the mixture into balls, licking the bowl and eating the finished product together. These are packed full of energizing minerals, antioxidants, protein, and essential fats. The ginger and pumpkin pie spice give them a kick of flavor with the finished product reminiscent of a chai tea meets mocha. Enjoy!

Ingredients

• 3/4 cup raw pumpkin seeds
• 2 tbsp unsweetened cocoa powder
• 1-2 tbsp ground flax
• 2 tsp fresh grated ginger
• 2 tsp pumpkin pie spice (or a blend of nutmeg, ginger and cinnamon)
• 1/2 cup pitted Medjool dates
• 1 tbsp maple syrup
• 2 tbsp ground maca powder (optional- see post on maca for all its health benefits. It is super energizing as it tonifies your hard-working adrenal glands!)

Blend ingredients together in a food processor. Process until the mixture holds together when pinched between 2 fingers. If they are not sticky enough add a tiny amount of water so that they hold together. Roll into bite-size balls and freeze.

Recipe adapted from Daily Bites blog. Check out this blog- lots of yummy dairy-free, gluten-free recipes.

Pesto Lentil Patties

These make a nice alternative to your everyday beef or veggie burger. They are packed full of protein and best of all FLAVOR!

I used the kale walnut pesto to flavor these lean mean lentil machines. If you or your family are not fans of kale, then this is the recipe for you! It tastes just like pesto with the added benefits of the super-food, kale.


Pesto Lentil Patties

Ingredients:

• 1 1/3 cup dry green lentils
• 2 cups vegetable broth
• 1-2 medium zucchinis, shredded (I used 1.5 zucchinis)
• 1-2 cloves garlic
• 2 cups breadcrumbs or almond meal (I used 4 pieces brown rice bread, toasted and cut into small chunks)
• 1/3 cup kale walnut pesto or any homemade or store-bought pesto
• 1 egg
• salt and pepper

Bring broth to a boil. Add lentils and reduce heat to simmer. Cook lentils until they are soft and liquid is absorbed (about 20 minutes).

In a large glass bowl, combine shredded zucchini, garlic, breadcrumbs, pesto, cooked lentils and salt and pepper.  Place lentil mixture in fridge for 10 minutes to allow to cool. Preheat oven to 375 F.

Once lentil mixture is cool, add egg and mix thoroughly. Form mixture into patties (about 1/3 cup per patty).  Place on parchment paper lined baking sheet or greased baking sheet. Bake for 15 minutes and then flip patties and bake for another 15 minutes. 

Serve with green salad or roasted veggies. Top with salsa or feta cheese.

Sweet Potato Chocolate Chip Cookies (Gluten-free, Dairy-free)

These cookies are grain-free, dairy-free and refined-sugar free. They contain all the goodness of sweet potatoes, including potent antioxidant, Vitamin A. Vitamin A is fat soluble so in order to utilize this beneficial nutrient, you need some fat in your meal or dish. This recipe contains good quality fats in the form of coconut oil, coconut milk, almond butter and almond meal. The almond butter and almond meal also add protein to the cookies, which is always something I am looking for in a baked good. This helps stabilize your blood sugar when you indulge in something sweet. This is one healthy and tasty treat!

I tweaked the recipe from the one found on the Primitive Foodie blog. The recipe on this site included 5 eggs- I didn't see a need for this many! I used 2 and they turned out perfect! Also, she uses coconut flour in this recipe (I used almond flour instead). Coconut flour would be fine...I just didn't have it!


Ingredients

• 3 cups chopped sweet potatoes (about 3 medium potatoes. I leave the skins on for added fiber and nutrients)
• 1/3 cup almond meal (aka almond flour)
• 2 tbsp coconut milk
• 1/2 cup almond butter
• 2 eggs
• 1 tsp vanilla extract
• 1 tbsp honey
• 1 tbsp maple syrup
• 1 tbsp cinnamon
• 1 tbsp pumpkin pie spice
• 1 tbsp fresh grated ginger
• 1 tsp vanilla extract
• 2 tbsp coconut oil, melted (or butter)
• 1 tsp baking soda
• 1 tsp baking powder
• 1 tsp sea salt
•  1/2 cup chocolate chips
• 1 cup raisins

Boil sweet potatoes in water until soft (about 15-20 minutes). Once the sweet potato is cooked thoroughly, drain water and transfer to a bowl. Add almond meal, cinnamon, pumpkin pie spice, ginger, honey, maple syrup, coconut oil, baking powder, baking soda and almond butter. Set aside and let cool for 15 minutes (can put in fridge for faster cooling). Preheat oven to 350 F.

While cooling, whisk the eggs, vanilla, coconut milk and sea salt together in a separate bowl.

Once sweet potatoes are cooled, combine egg and milk mixture to the sweet potato mixture. Mix well. Add chocolate chips and raisins.

Spoon dough onto a greased pan. Bake 15-20 minutes.

Variation: Use fresh or canned pumpkin.

Blueberry Oatmeal Muffins (Gluten-Free)

With oats, blueberries and almond meal as the main ingredients in this recipe, these muffins make for a great protein-packed, delicious breakfast or snack. Easy to pack in lunches as a desert too- beats a cookie or sugary protein bar and still satisfies your sweet tooth at the end of a meal.

If you are not familiar with almond meal (or almond flour), it makes for a great gluten-free flour that won't spike your blood sugar like many other grain-based flours that leave your stomach growling 2 hours later. Click here for more on cooking or baking with protein-packed nut flours.

Since the almond meal already contains good quality fats, there is no need for a lot of additional oil or butter in this recipe. The apple sauce and the almond meal makes them really moist. I get my almond meal at Trader Joe's- very affordable there!

Blueberry Oatmeal Muffins

Wet Ingredients:

¼ cup organic butter, melted

½ cup honey

½ cup organic unsweetened apple sauce

2 organic eggs

Dry Ingredients:

1 tsp baking soda

¼ tsp sea salt

1 cup oat flour (just grind 1 cup oats in a food processor and voila- you've got flour)

1 cup almond flour/meal

1 cup frozen or fresh organic blueberries

Directions:

Preheat oven to 375 F. Grease muffin pan. Mix all wet ingredients together in one bowl and all the dry ingredients together in another bowl. Gradually add the dry ingredients to the wet ingredients. Then add the blueberries and mix. Pour into a greased muffin pan. Bake for 20-25 minutes. Makes 12 muffins. Enjoy with a tall glass of chilled almond of coconut milk!

Miso Healthy!

If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It adds a delicious savory, cheesy taste to dishes. I add it to broccoli soup to transform it into a "cheesy" broccoli soup. I also add it to sauces and dips for an intensely savory and delicious kick of flavor.

Miso is a paste made from fermented soy or rice. Since it is a fermented food, it is full of the "good bugs," or probiotics, which are essential for a healthy immune and gastrointestinal system. While it is considered a high sodium food, it does not have the same cardiovascular effects as table salt. According to recent research, identical concentrations of sodium obtained from miso vs. table salt were found to have very different impacts on blood pressure. While table salt raised blood pressure, miso did not. So if you have salt-sensitive blood pressure, go ahead and indulge in savory miso!

Miso also aids in the digestion and absorption of nutrients. It does this by stimulating stomach acid secretion, allowing you to get the most bang for your buck from your meal!

I like to cook with brown rice miso. It comes in a paste and is available at any health food store (I get it at Whole Foods). 1-2 tbsp added to soups, dips, salad dressings and stir-fries is an appropriate amount.

Miso-Almond Sauce
Serve this sauce over tofu, chicken, veggies, quinoa or rice. It also makes a good dipping sauce with snap peas and carrots. High in protein too!

• 3 tbsp almond butter
• 2 tbsp lemon juice
• 1 tbsp miso ((I use brown rice miso but any miso will work)
• 1 tbsp fresh grated ginger
• 2 cloves garlic, minced

Whisk together almond butter, lemon juice, miso, ginger and garlic. Whisk in 1/3 cup water.

Carrot Cashew Miso Dip
This is one of my favorite dips! It makes a delicious appetizer when you have guests over. Or keep it in the fridge for an easy snack or light lunch. Serve with rice crackers and celery sticks.

• 3 large carrots, chopped
• 1/2 cup raw cashews
• 1 cup vegetable broth
• 2 tbsp miso (I use brown rice miso but any miso will work)
• 1/4 cup water

In a small sauce pan, combine carrots, cashews, and broth. Bring to a boil. Lower heat to a simmer and cover. Cook for 10-15 minutes or until carrots are tender. In another small bowl, whisk together miso and water until miso is dissolved. Combine carrot mixture and miso/water in a food processor. Process until well combined. Add more broth or water if more liquid is needed.

Kale Walnut Pesto Quesadillas

This pesto is one-of-a-kind! It is packed with flavor AND nutrients- lots of antioxidants, minerals (iron and calcium), chlorophyll (a detoxifying component of green leafies) and omega-3 fatty acids. The pesto is dairy-free, but trust me, you won't be missing the cheese! I add goat cheese to the quesadillas, but if you are vegan or dairy-free you can omit the cheese from the quesadillas and still be satisfied thanks to the flavorful pesto. Here is why I choose goat dairy over cow.

I use brown rice tortillas (available at Trader Joes or any health food store), making them gluten-free. This is an excellent way to pack greens into your family! We had it last night and Cece couldn't get enough!

Kale Walnut Pesto Quesadillas

Pesto (recipe adapted from glutenfreegirl blog)
1/2 cup walnuts
2 cloves garlic, peeled and chopped
1 bunch of kale, chopped and stems removed
1/2 cup fresh basil leaves
1/2 cup olive oil (add more if need more liquid)
salt and pepper
1/2 lemon, juiced
1/4 cup nutritional yeast

Quesadillas
6 Brown rice tortillas
1 cup cooked greens (I use sauteed kale. But you could also use spinach, collards, or chard).
1 cup goat cheese (can use any cheese or no cheese at all- I use shredded goat gouda)
1/2 can black beans, drained and rinsed
butter or coconut oil
Salsa (as garnish)

To make pesto:
Put the walnuts and garlic in food processor and process until its a paste. Add the kale and basil. Pulse until finely chopped. Add olive oil, lemon and nutritional yeast and pulse until well combined. Taste and season with salt and pepper.

To make quesadillas:
Spread pesto on one side of 3 tortillas. Add cooked greens, cheese, and beans. Cover with the remaining tortillas. Heat butter or coconut oil in a large skillet over medium heat. Cook one side of the quesadilla until brown. Flip and cook over side. Cut into triangles. Top with salsa. Leftover quesos make for a delicious (and easy!) lunch the next day!

You will likely have leftover pesto. This makes for a nice spread on sandwiches or a dip for veggies and crackers. It'd be a great spread for pizza too! You can also freeze the pesto and pull it out the next time you want to make these yummy quesos!

Quinoa Cherry Salad with Chickpeas and Pumpkin Seeds

This quinoa salad is protein-packed, keeping you full and satisfied for hours. It makes for a great lunch. Make a big bowl of it at the beginning of the week and package it up for an easy, delicious on-the-go lunch at work.

This salad is a nutritional powerhouse. For one, as stated above, it's full of protein thanks to the quinoa, seeds and beans. In addition to the blood sugar stabilizing protein, this salad contains dried tart cherries, which have one of the highest levels of antioxidants of any fruit. Pumpkin seeds are one of my favorite seeds because of the minerals they provide, most notably Iron. That means pumpkin seeds are especially good for menstruating women, growing children and anyone who needs an extra energy boost. And last but not least, kale is an essential component of this salad, providing an excellent source of Calcium (yes, Calcium!), Iron, and antioxidant vitamins A, C, and K.

Quinoa Cherry Salad with Chickpeas and Pumpkin Seed

• 1 cup quinoa
• 1.5 cups water
• 1 pinch sea salt
• 4 ounces dried tart cherries
• 4 ounces raw pumpkin seeds
• 1 can chickpeas, rinsed and drained
• 1 bunch of kale, de-stemmed and finely chopped
• 1 tbsp coconut oil or butter
• salt and pepper

Dressing

• 4 tbsp olive oil
• 2 tbsp brown rice vinegar
• 2 tbsp balsamic vinegar
• 3 cloves garlic, minced
• 1 tsp dijon mustard

1. In a small saucepan, bring water to a boil. Add quinoa and salt and cover and reduce heat to low. Simmer for 15 minutes or until quinoa is fluffy.

2. In a medium skillet, saute kale with coconut oil in medium heat for approx 10 minutes or until wilty. Add a few tsp of water if needed. Season with salt and pepper.

3. Prepare dressing by mixing all dressing ingredients together. Set aside.

4. In a large salad bowl, combine all ingredients (quinoa, chickpeas, kale, pumpkin seeds, cherries). Toss with dressing and season with salt and pepper.

Enjoy!

Sweet Potato-Peanut Stew (Gluten-free, Dairy-free)

Most kids (and adults!) love peanut butter and sweet potato...so why not combine them for a healthy dinner? This recipe is reminiscent of an African peanut stew. It is rich in protein and best of all, flavor! So it is sure to leave you satisfied. I served it with kale chips, and it turned out to be a hearty, healthy dinner. If you are allergic to peanuts, you can substitute almond butter.

Sweet Potato Peanut Stew (Gluten-free, Dairy-free)
3 sweet potatoes, chopped into small cubes
1 onion
1 tbsp olive oil or coconut oil
2 cloves garlic, minced
1 tbsp freshly grated ginger
6 cups vegetable broth
1/2 cup red lentils

1 tbsp curry powder

4 tbsp peanut butter
paprika or cayenne pepper (optional- I like to add to this individually to bowls for those who like it spicy)
cilantro (optional as a garnish)
crushed peanuts (optional as a garnish)

1. In a large soup pot, saute onions in oil for 5-10 minutes.
2. Add broth, garlic, and ginger and bring pot to a boil.
3. Add sweet potatoes, lentils and curry powder and reduce heat to a simmer. Cook for approx. 25-30 minutes or until sweet potatoes are tender.
4. Add peanut butter and mix well.
5. Blend stew with an immersion blender or transfer to a food processor. (For a chunkier stew, omit this step).
6. Garnish with chopped cilantro, peanuts, and paprika or cayenne if desired.

Teff: A Super-Grain

Teff is my favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It's higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!


Quick and Easy Injera

Injera is an Ethiopian staple. It is a flat-bread, similar to a crepe or a light pancake. Traditionally it is mixed together and the dough is set aside to ferment for a few days. But if you are like me, you don't have the patience for that. It is made with club soda and apple cider vinegar, which gives it a sourdough taste. Here is a quick and easy recipe that is ready in minutes. Serve with steamed greens and a peanut sauce.

• 1 cup teff flour
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 2 tbsps melted butter
• 1 tbsp apple cider vinegar
• 1 egg
• 1.5 cups club soda (water can be used if you don't have this)

Blend all ingredients together in a blender. Heat butter or coconut oil in a large skillet over medium-high heat. Pour approx. 1/2 cup batter in skillet and cook until a crepe forms, about 4 minutes. No need to flip as it generally cooks through on both sides if heat is high enough. They should be pretty thin, like a crepe.

Ginger Teff Cookie Bars

Even though it's March I can't seem to let go of the taste of fall. I love incorporating spices in my baked goods like ginger, cloves, and cinnamon (all conveniently included in pumpkin pie spice). This is a delicious treat, free of gluten, dairy, eggs and refined sugar.

• 1/3 cup melted butter or coconut oil
• 1/3 cup apple sauce
• 1/3 cup molasses
• 1/3 cup maple syrup
• 1 tbsp vanilla extract
• 1 tbsp fresh ginger, grated or finely chopped
  
• 1.5 cups teff flour
• 1 cup almond flour
• 1 tsp baking soda
• 1/2 tsp salt
• 1 tbsp pumpkin pie spice
• 1/3 cup chocolate chips (optional)

Preheat oven to 350 F. Oil a glass baking dish. In a large mixing bowl, mix together butter, apple sauce, molasses, maple syrup, ginger and vanilla. In a separate bowl, mix together remaining dry ingredients. Add wet ingredients to dry ingredients. Add chocolate chips if using. Transfer dough to glass dish. Bake for 20 minutes.

Also, try these Cocoa Brownies made with teff flour.

Kid-Friendly Sauces

Delicious sauces are a great way to get kids to eat their not-so-favorite vegetables. Cece will eat broccoli, sweet potatoes and spinach plain with no problem. But cabbage and brussel sprouts are a different story. Here are some nice toppers to encourage your little one to devour his or her dinner.

Dairy-Free Cashew Cheese Sauce
If you top your noodles and broccoli with cheese sauce, you'll want to try this healthy alternative. It is super creamy and when paired with noodles, it is reminiscent of homemade mac n' cheese. It is high in protein and monounsaturated fat, providing your family with the ultimate nourishment. I served it over brown rice noodles and broccoli tonight. It also makes a nice dip for raw veggies!

Ingredients:

• 1/2 cup raw cashews
• 1 cup milk substitute (unsweetened soy, hemp, almond)
• 2 tablespoons olive oil
• 2 tablespoons arrowroot flour (you could likely use any flour- whole wheat may work if you eat gluten)
• 3 tablespoons nutritional yeast
• 2-3 tsp lemon juice
• salt and pepper to taste

Place all ingredients in a food processor or blender. Process until smooth and creamy. Pour into a small saucepan and whisk over medium heat for 1-2 minutes.

Peanut Sauce
This sauce is a great tofu- topper. Simply bake tofu at 350 F for 20 minutes. Top with the sauce and then bake for another 12 minutes. It is also great for stir-fries. I like to saute cabbage and top with the peanut sauce. It adds protein and healthy fat to the meal.

Ingredients:

• 1/2 cup peanut butter (can also use almond, cashew or sunflower seed butter)
• 2-3 tbsp tamari sauce (or soy or Braags liquid aminos)
• 1 tbsp honey
• 1/2 cup water
• 1 tsp lemon juice
• 3 cloves garlic, minced

Place ingredients in a bowl and mix together. Drizzle over veggies or tofu.

Almond Ginger Drizzle
This is amazing! The peanut sauce (above) is a staple in our house, so this is a nice, equally delicious alternative. Try it over green beans, tofu, tempeh or stir-fries.

Ingredients:

• 3/4 cup almond butter
• 2 tbsp maple syrup
• 2 tbsp tamari sauce (or soy sauce or Bragg's Liquid Aminos)
• 1 tbsp brown rice vinegar
• 1 tbsp fresh grated ginger
• 1/3 cup water

Combine all ingredients in a bowl and mix together. Transfer to a small skillet and heat and stir over low heat for 3-4 minutes. Drizzle over veggies.

Dairy-free Pesto
I love pesto! It is typically thought of as a topper for noodles, but I like to make pesto quesadillas with it. Spread some pesto on brown rice tortillas, add some crumbled goat cheese, spinach and black beans. Your family will devour these! And they are so easy- great for a quick and healthy week-night meal.

Ingredients:

• 3 cups basil leaves
• 2 cloves garlic
• 1/4 cup pine nuts
• 1/4 cup nutritional yeast
• 1/4 cup olive oil
• Salt and Pepper to taste
  

Place basil and garlic in a food processor and blend until finely chopped. Add the remaining ingredients and process until it is a smooth paste.

Veggie-Crust Pizza

Nothing is more comforting than pizza! Dinner is never a battle when it's pizza night! I have been playing around with using veggies as crusts. The zucchini one is AMAZING! It's sort of like a cheesy quiche as the crust, and then when you top it with your favorite sauce, veggies and cheese--perfection!

Zucchini Crust Pizza
Ingredients:
2 cups packed grated zucchini (4 small zucchini)
2 eggs
1/4 cup flour (whole wheat, brown rice)
3/4 cup grated cheese (I use grated goat cheddar or grated parm)
1-2 tsps Italian seasonings- oregano, basil, thyme
1 tbsp olive oil

1. Preheat oven to 400 F. Coat pizza-pan with raised edges or cookie pan with olive oil spray.
2. Mix together all ingredients in a bowl and transfer to pan. Bake 30 minutes. Remove from oven and let cool for 10 minutes. With a spatula, carefully loosen bottom of crust from pan.
3. Top with your favorite pizza toppings- marinara sauce, pesto, mushrooms, chopped spinach or kale, olives, artichokes, and cheese. Bake for another 15 minutes.

Cauliflower Crust Pizza
Ingredients:
1 cup cooked "riced" cauliflower
1 cup of your favorite cheese (goat mozzarella or parm are my favs)
1 egg beaten
2 tsps Italian spices (oregano, thyme, basil, garlic)
1/2 tsp salt
To "rice" the cauliflower:
Take 1/2 large head of cauliflower, remove stem and leaves and cut into chunks. Add to food processor and pulse until it looks like rice or a grain. Heat on the stove top with a touch of water (not too much!) for approx. 10 minutes or until tender.
To make the pizza crust:
1. Preheat oven to 400 F.
2. Mix all ingredients together in large bowl. Transfer to greased cookie sheet or pizza pan. Pat it down so it is even. You can brush olive oil over top to aid in browning.
3. Bake for 20 minutes. Pull it out of oven, top with your favorite pizza toppings and bake for another 15-20 minutes. Enjoy!

Trail Mix Cookies (Gluten-Free, Vegan)

I've been baking more with blackstrap molasses. I like it because it is a natural sweetener rich in minerals, especially Iron. Our family is vegetarian so the more Iron-rich foods I can include in our diets, the better! I included pumpkin seeds and raisins in this recipe too- other Iron-rich foods. So with the combination of the molasses, raisins and pumpkin seeds these cookies are energy-packed! They also contain immune-boosting ingredients, such as the pumpkin seeds (which are full of Zinc) and coconut oil (anti-viral). I am a fan of allowing your children to indulge in sweet treats, but making them healthy and with ingredients that their growing bodies need!

And bonus for all of you sensitive to gluten, dairy, and eggs-- they are gluten-free and vegan!

Trail Mix Cookies

Dry Ingredients:
3 cups rolled oat
1/2 cup arrowroot powder
1/2 tsp baking soda
1/4 tsp salt

Wet Ingredients:
1/2 cup virgin coconut oil
1/4 cup apple sauce
1/4 cup molasses
1/4 cup maple syrup

Additions:
1/2 cup raw pumpkin seeds
1/4 cup raisins
1/4 cup chocolate chips (or carob chips to make it vegan)

1. Preheat oven to 350 F. Place the dry ingredients in a food processor. Process until finely ground.
2. Add the wet ingredients. Process for 1 minute or until well-mixed.
3. In a separate bowl, add the "additions" to the cookie dough you just made in the food processor. Mix.
4. Roll cookies into a ball and place onto a greased pan. Bake for 10-12 minutes. Don't overcook!

Easy Red Lentil and Spinach Casserole

This is the easiest and most desired dinner dish at our house. Cece commonly requests "pink lentils" for dinner. Red lentils (or to cece, pink) are one of my most favorite to cook with because they are quick-cooking and kids seem to love them.

I realized the other day that I cook a lot of one-pot or one-dish meals... also known as casseroles. I love them-not only for the comfort and satisfaction they leave you (because they tend to be a complete meal all in one) but also for their ease. Having one focus in the kitchen is enough for me. Growing up, we regularly had casseroles for dinner. I now understand WHY! My mom was cooking for 8, and she needed to make a relatively easy meal that everyone was going to like. I can remember her making 3-4 casseroles at a time- freezing them for upcoming weeks. Well, the apple doesn't fall far from the tree. While I opt for some healthier ingredients than my mom chose for her casserole creations (she often used cream of mushroom soup, canned green beans, leftover chicken, white rice, etc), I carry on her tradition in the kitchen through one-dish meals and seemingly cooking for an army. I made 3 of these this afternoon while Cece and Lulu were napping! I just love stocking up my freezer!

This casserole is a complete meal and only involves 3 main ingredients: red lentils, spinach, cheese. I use frozen spinach because I always have it on hand and it makes it even easier!

Easy Red Lentil and Spinach Casserole
Ingredients:

• 1.5 cups red lentils


• 3 cups vegetable broth


• 3-4 cups frozen spinach (You could use fresh- just steam it first. You'll need a lot more to start with as it cooks down considerably).


• Dried Italian herbs- thyme, oregano, basil


• Salt and pepper. I like to use fresh cracker pepper to give it a kick.


• 1 cup of your favorite grated cheese- I like to use parmesan or goat gouda.
  

1. Preheat oven to 350 F.
2. Bring broth to a boil. Add lentils and cook for approx 10-15 minutes, or until liquid is absorbed and lentils are soft. Add herbs, salt and pepper. Set aside.
3. Cover the bottom of a glass pyrex dish (8x8 in) with spinach.
4. Pour lentils over spinach.
5. Top with grated cheese.
6. Bake for 30 minutes.

Enjoy!

Food Cures with Ginger

Ginger root is one of my most favorite herbs. It adds pungency and spice to foods; it is a nutrition all-star; and I think I am partial to it because of my 3 beloved gingers at home- Chris, Cecelia and Louisa! It's very warming, perfect for a rainy or snowy winter day.

Here are some benefits of the aromatic and spicy herb.

Digestive benefits: In herbal medicine, ginger is termed a carminative, meaning it helps decrease and eliminate gas. It stimulates digestion and helps keep the intestinal muscles toned. This promotes an efficient and effective transport of substances through the GI tract, lessening overall irritation. Ginger also helps protect the stomach from damaging effects of alcohol and NSAIDs (ibuprofen), thus preventing ulcers. It's also a great remedy for motion sickness, nausea or vomiting.

Circulatory benefits: You may have been familiar with the above digestive benefits, but did you know that ginger reduces the risk of atherosclerosis (or clogged arteries)? It does this by making blood platelets less sticky and less likely to aggregate. Yay for a healthy heart!

Anti-inflammatory benefits: Ginger is one of the all-star herbs (among many others like turmeric and garlic) that help to decrease inflammation in the body. This is helpful in cases of acute inflammation, like the pain of a sore joint or the pain of menstrual cramps. It is also highly beneficial in the cases of chronic inflammation, which is the root cause of most chronic diseases- like cancer, heart disease, arthritis, auto-immune diseases and diabetes. It's also good for your immune system!

Here are some delicious ginger recipes that ring true to the ole' saying "Let food be thy medicine and medicine be thy food." Food cures!

Hot Spiced Coconut Milk- makes 6 servings, from Clean Start, by Terry Walters
A warming creamy drink for the cold and wet time of year. It is like a chai tea latte. Great for kids too! It's good to get kids used to fresh herbs at a young age.

• 3 cups unsweetened almond milk
• 1.5 cups unsweetened coconut milk
• 1 tbsp fresh grated turmeric
• 1 tbsp fresh grated ginger
• 3 pieces star anise
• 3 cinnamon sticks
• 5 whole cloves
• Zest of an orange
• Freshly grated whole nutmeg

Place all ingredients except nutmeg in a pot over high heat and whisk until smooth. Bring to gentle boil, reduce heat to low, cover and simmer 30 minutes. Remove from heat and serve hot, topped with nutmeg.

Chewy Ginger Almond Cookies- egg free, dairy free, wheat free, refined sugar free
I made these this afternoon, and I must say my house smells so good and cozy! They are easy and quick to make with minimal, simple ingredients. You and your family are bound to love 'em! They include molasses, which is one of my most favorite sweeteners. Molasses is rich in Iron, giving energy to growing kids, menstruating women, and pregnant mamas. They are also protein-packed, thanks to the almond butter which holds them together. Protein and sweets go together because it will balance out the glucose (and resulting insulin) surge you get from the sweets.

• 2 cups oat flour (simply blend 2 cups oats in blender or food processor to make flour)
• 1 tsp baking soda
• 1/4 tsp sea salt
• 1 tsp ground cinnamon
• 1 tsp pumpkin pie spice (or just add nutmeg and clove in addition to the cinnamon)
• 1/2 cup almond butter
• 1/2 cup molasses
• 1/2 cup maple syrup
• 1-2 tbsps grated fresh ginger

Preheat oven to 350 F. Combine all dry ingredients and mix. Combine all wet ingredients and mix. Add wet ingredients to dry ingredients and mix well. Drop batter by heaping teaspoons onto greased cookie sheets. Bake for 10-12 minutes.

Other Ideas for Using Fresh Ginger:

• Add to stir-fries for an added kick to your everyday soy sauce
• Place a few sliced pieces in a mug and pour boiling water over it. Easy ginger tea for an upset stomach or pain!
• Add to your favorite pesto recipe for some added spice.
• Add to oatmeal or granola for a delicious and rejuvenating breakfast!
• Make a delicious peanut sauce with peanut butter, Braag's Liquid Aminos (or soy sauce or wheat-free tamari), honey, touch of water, and ginger.
• Add to your favorite smoothie recipe.
  

Healthy Breakfast--Healthy You

According to our natural circadian rhythm, morning is a time when we should feel most energized...but that is not the case for a lot of people. If you are feeling sluggish in the AM and are relying a bit too heavily on your morning coffee, try these recipes to give you a little "get up and go." Rather than relying on stimulants like coffee and sugar, aim for protein-rich breakfasts, which will stabilize blood sugar and keep you feeling full longer. Eating enough protein is crucial for maintaing a healthy body weight, optimizing energy levels, and maximizing cognition (ie. focus and memory).

All options are gluten-free and cow's dairy-free.

GOOD Options- If you just can't seem to fathom breakfast without cereal, here are some ideas to increase the nutritional value of your morning bowl of cereal:

• Top your cereal with ground nuts and seeds. See post on "Give You Child the Seed of Health" for more info. Ground flax is my favorite.
• Forgo cow's milk and substitute it with UNSWEETENED almond milk, soy milk, coconut milk, or hemp milk.
  
• Eat a hard-boiled egg on the side to increase the amount of protein you consume in the AM.

BETTER Options than your traiditonal bowl of sugary (ie. carbohydrate-laden) cereal:
Ground whole grain porridge is a simple, inexpensive, and healthy breakfast staple that can be cooked in 3-4 minutes just like cream-of-wheat or “farina”. It will keep in the fridge so consider making a few days worth ahead of time and just heat it up in the morning.

Ingredients:
-2 cups water OR coconut or almond milk (for a creamier cereal)
-½ cup unrefined whole grain such as buckwheat, brown rice, oat groats (whole or steel cut oats), quinoa, millet, or corn (polenta).
-Seasonings or protein additions (see below)

Directions
1. Grind the grain of your choice in a clean coffee grinder or strong blender until it’s the consistency of course flour (30-60 seconds). You can grind the grains fresh each day or grind a batch ahead of time and store in a jar in the fridge for 1 month. (For fun, experiment with combining different grains for different flavors!)
2. Boil water or milk substitute in small pot. Turn down heat to low until the water is just simmering.
3. Sprinkle the grain into the liquid while stirring briskly with a whisk.
Cover and let simmer for 3-5 minutes until thickened and well cooked. Stir occasionally to keep from sticking.

Note: Cooking time varies slightly with different grains. Some may need to simply be stirred into the boiling water and covered to let sit for a few minutes with the heat off, while others need a few minutes of simmering. Also, you may need a little less water for larger grains, like rice or barley, than smaller grains like quinoa. This is simply because the smaller grains pack more tightly into the measuring cup than the larger grains. You can adjust to your desired consistency by simply adding more water or ground grain at any point. A generally safe ratio is 1 part grain to 4-5 parts water.
Toppings for Whole Grain Porridge:

• Nuts- almonds, cashews, hazelnuts, walnuts
• Ground seeds- flax, pumpkin, sunflower
• Molasses, honey, maple syrup, butter, unsweetened coconut flakes
• Berries- raspberries, strawberries, blueberries (I keep frozen berries in my freezer year round for a quick and easy antioxidant boost)
• 2 tbsps hemp or whey protein powder
• Almond butter, cashew butter, peanut butter
• For a savory twist- try adding tofu, chicken sausage, tamari, Braags, nutritional yeast , or herbs

Eggs- Eggs are an EXCELLENT source of protein and a great option for breakfast. Here are some ideas for the incredible edible-

• Easy Goat Cheese and Pesto Frittata
• 2 hard-boiled
• A one or two free-range egg omelet with chopped scallions, spinach, spices, salt and pepper. Top with salsa.
• Spinach and Egg burrito- Scramble an egg with a cup of fresh spinach and a dash of almond milk. Add salt and pepper. Fill a brown rice tortilla or a corn torilla (both gluten free) with egg scambler. Top with salsa and avocado.

Smoothies- An easy and practical method of adding more protein to your diet.
Ingredients:
-8-12 oz unsweetened soy, hemp, coconut or almond milk

-2-4 tbsps of hemp or whey protein powder

-1/4 cup fresh or frozen berries (blueberries, strawberries, raspberries)-2 tbsps. ground seeds- flax, pumpkin or sunflower seeds

-3-4 tbsps of frozen spinach OR a handful of fresh greens, such as kale or spinach

-1 tbsp almond butter

Blend all ingredients in a blender. Add more milk if needed to reach desired consistency.

Fruit and Nut Butter- this is a great option for people on the go and for those who do not have a big appetite in the morning. Try an apple, banana topped with a couple tbsps of cashew, almond or peanut butter. Even better, top celery sticks with some nut butter.

Black Bean Brownies

If you and your family have a hankering for something sweet, You MUST try these. Including strange yet healthy items in baked goods/sweets and then knocking people's socks off when they taste it and you reveal the secret ingredient makes my day. It's the simple things in life! Take the decadent chocolate mousse of the gods, for example. Who would've thought that avocado in chocolate mousse could taste so good?!

The secret ingredient in these brownies is black beans. No longer are black beans just for rice and burritos. By including them in a brownie recipe, they add protein and fiber to a once nutrient-poor food. That means that they help to stabilize blood sugar. But don't get me wrong, these still include maple syrup, which is better than white, refined sugar, but your body still metabolizes it as sucrose or sugar. At least maple syrup is rich in trace minerals though... as opposed to its white sugar counterpart, which is devoid of any nutrients whatsoever.

And bonus- this recipe is GRAIN-FREE! That's good news for all of you who are trying to minimize your grain intake or for those who are gluten-sensitive.

Black Bean Brownies

• One 15-ounce can black beans, drained and rinsed well
• 3 organic eggs
  
• 3 tablespoons coconut oil or grape seed oil
• 1/2 cup maple syrup
  
• 1/2 cup unsweetened cocoa powder
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• Pinch salt
• 1/3 cup semi-sweet chocolate chips
  

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

2. Place the black beans in the bowl of a food processor and process until smooth and creamy. Add the eggs, oil, maple syrup, cocoa powder, vanilla extract, baking powder, and salt and process until smooth.

3. Pour the batter into the prepared pan. Add chocolate chips and mix them in well.

4. Bake approx. 20 minutes, or until a fork inserted in the center comes out clean. You don't want to over-bake these because they'll be dry. Pulling them out earlier makes them nice and moist.

Enjoy!