Bullet Proof Golden Milk

Autumn is definitely here, in more ways than just the fact that it’s November. Here is a wonderful way to get some warm, satiating healthy fats into your body with the awesome benefits of turmeric and other spices, featuring a Turmeric Spice Blend from Create Your Health Teas. This recipe is inspired by the classic Golden Milk recipe, but the emulsion blender gives it a modern twist inspired by the Bulletproof diet, and adds to the creamy aesthetics. This is sure to comfort your soul on a chilly evening or morning. The fat from the almond milk and coconut oil makes the turmeric more bioavailable, for an overall wonderful, healing cup of wellness– fuel for the body and the mind! Enjoy!!

bullet proof golden milk turmeric latte

2 cups almond milk
1 tbsp. Turmeric Spice Blend or comparable turmeric spice blend
2 tbsp. virgin coconut oil
1 tbsp. (or more if you like it sweet) Jaggery sugar, Piloncillo, or other natural sweetener Read More

Cocoa-Mint Spirulina Chia Pudding- Say What?

Spirulina has been around the block a few times with all of us. But in spite of its past trendiness and ups and downs with the limelight, it is definitely worth keeping in your pantry due to its many awesome nutritional benefits. Luckily for all of us, there are companies out there that are passionate about keeping spirulina relevant in our lives and finding new, innovative ways to deliver it to us. Whenever that happens, if I happen to be in the know, I get my hands on it and get to work seeing what can be done to enjoy it the best ways possible. That brings us to this incredibly simple dessert that is more of a nutrition powerhouse than it is a transitional dessert, packed with almost 20 grams of vegan protein, vitamin b12, and essential fatty acids. It can be enjoyed as a sugar-free dessert, or as a quick breakfast or snack on the run. This immediately became a regular in my kitchen. It is worth adding that it’s also paleo and keto friendly!

cocoa-mint spirulina chia pudding

1 cup almond milk (the more pure or homemade the better)
4 tbsp. chia seeds
2 tbsp. cocoa-mint spirulina powder
1 tsp. pure vanilla extract
Optional berries for garnish Read More

Delicata, Meet Fennel!

Okay, admit it. I’ll bet that more times than not, when you glance at the delicata squash at the market you think, “Wow that would make a lovely table decoration.” Don’t feel in the dark. It is a cool looking squash. And I am sure you are not alone. Here is the great news though. It tastes better than it looks, and you can eat the whole thing, skin and all. I guess that’s why they call it “Delicata,” although I have done no research to back this notion– just a hunch. This recipe is extremely easy, bringing delicata squash and fennel together like soul mates. Add this to your Thanksgiving menu or serve it as a quick and easy weeknight vegan meal. I recently featured winter squash on my nutrition blog in an article titled 10 Superfoods for your Autumn Grocery List. So dig in, and know you are getting some awesome nutrition. Oh, and you can serve this right out of the oven, or make it a couple hours ahead and enjoy it at room temperature.

roasted delicata squash, fennel & onions

1 delicata squash, seeds removed and cut into manageable strips or half circles
1/2 yellow or red onion, sliced
1 large or 2 small fennel bulbs, cored and sliced into strips
1 or 2 sprigs of fresh rosemary, plus 1 tbsp. of chopped fresh rosemary leaves
2 tbsp. olive oil, separated into 1 tbsp. portions
1 tbsp. raw honey, maple syrup, or agave nectar (I used raw honey)
1 tbsp. Dijon mustard
1 tsp. raw unfiltered cider vinegar Read More

Dessert with an Ayurvedic Angle

A while back I met Navaz Nooshin of Welmor Enterprises. Navaz imports Sweet Wellness Organic Jaggery from India. She gave me a couple different jaggery products to try and I am pleased to be sharing my discovery here with you. Navaz is passionate about educating people on the health benefits of Jaggery, which is basically a sugar cane product that has been around for centuries. Jaggery is made from organic unrefined sugarcane juice. The juice after extraction and removal of external impurities is slowly cooked on a low flame until it reaches a soft pulpy caramel consistency. It hence retains all the vitamins, minerals and fiber. In addition, all the polyphenols and flavonoids are kept intact giving jaggery its medicinal properties. And it is known for having ayurvedic benefits as well. So for me, if you are going to have some sugar, why not get a minimally processed and more nutritious version? The consistency and color of jaggery may take some getting used to. It does not grind down the same way refined sugars do. It is very moist, and even the “powder” that I received from Navaz was more like little moist morsels of sugary goodness. Navaz explains that the consistency can vary, and that was just the condition of the jaggery I received. I didn’t let anything about the consistency stop me from exploring this new sweet pal in my kitchen. I have enjoyed it a lot in warm almond milk beverages, tried using it in a mango chutney, and have sweetened a cup of tea or two, all with some success. But I really wanted to bake something with it. After giving it some time and keeping my imagination open, I found a terrific role for the jaggery powder that couldn’t have been more perfect. In this healthier version of a classic comfort cake, the jaggery contributes to a perfect, caramelized pineapple topping, but with some added nutrition! I look forward to exploring this healthy sweetener more and keeping you posted along the way.

jaggery caramelized pineapple upside down cake with macadamia cream

2-3 T melted coconut oil
1/3 cup organic jaggery powder
1 16-oz. bag frozen pineapple chunks, or about 1 1/3 cups fresh pineapple cut up.
1 1/2 cups gluten free all purpose baking mix (I used Montana Gluten Free)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 cup coconut sugar Read More

a healthy dose of sweetness

This recipe and image has been sitting in my drafts folder for a couple months. I am currently on a 5 day bicycle ride to raise money for climate ride. When I am riding my bicycle for five days straight, my body craves clean, usable nutrition without a lot of hard to digest stuff. This protein bar recipe came to mind so I thought it is time to finally post it for you all. And, I thought it would be a fun for you to try on the weekend because these bars store great for a week long go to snack. By the way, if you are curious about Climate Ride, you can learn more and make a donation here: http://bike.climateride.org/index.cfm?fuseaction=donordrive.participant&participantID=3270

vegan lemony power bars

2 1/4 cups vegan protein powder
1/2 cup hulled hemp seeds
1 1/2 cup pure agave nectar
1/2 cup unsweetened shredded coconut
Zest from 2 lemons
1/3 cup sliced almonds
1 tsp. vanilla extract
1 tsp. lemon extract
1 16-oz. jar pure chunky almond  butter (salted brings out the flavor better)
3 cups hempseed granola (available at Trader Joe’s)
Sunflower seeds for garnish

Warm the almond butter and agave in a bowl together. Mix together with all the remaining ingredients except for the granola. Work in the cereal until it is all mixed well. Press into a 9″x11″ dish. Sprinkle generously the sunflower seeds over the top of the mixture. Press the seeds into the mixture so they don’t fall off the top. Refrigerate the mixture until firm. Cut into squares and enjoy immediately or store for later. These store well at room temperature for up to a week, and freeze well also.