New Year's Day Black Eyed Pea Soup

Hello everyone! Long time no see. Lots going on here, so sorry I haven't been a faithful blogger as of late, but I promise to have more regular posts in the new year. Today I somehow managed to wrangle the hubby into posting about his New Year's Day tradition. I can attest it really is quite delicious and an enjoyable break for me to have him cook. I hope you enjoy.....

Making Black Eyed Pea Soup has been a New Year’s Day Loboda tradition for the past 3 years.  There is belief in many cultures (particularly in the Southern USA and Jewish cultures) that eating Black Eyed Peas on New Year’s Day will bring prosperity. And there are many health benefits from eating black eyed peas, for example black eyed peas contain a good source of the nutrients calcium, folate and Vitamin A. You can find more information here.

Whenever I make a recipe with black eyed peas, I prefer to use dried beans and not canned. This is due to two reasons: 1) dried beans are much cheaper and 2) canned beans contain large amounts of sodium and may have BPA in the can liners.

I prefer to do the overnight soak method for cooking dried beans. This allows the beans to be ready for boil the next day. Once they have boiled for a few hours and are tender, they can be used in a recipe. 

The two recipes I like to make with black eyed peas are Black Eyed Pea Soup and Cowboy (Texas) Caviar. The recipe for Black Eyed Pea Soup is below. For those that don’t know Cowboy Caviar, it is very much like salsa with black eyed peas and additional beans (black or kidney), vegetables like onion and peppers and it is vinegar based. Please contact me if you would like that recipe.

Black Eyed Pea Soup

1 tablespoon olive oil

1 onion, chopped

1 green bell pepper, chopped

5 stalks celery, chopped

2 cups chicken or veggie broth (you can add more if you prefer a soup to a stew)

1 cup brown rice

2 cups dried black-eyed peas (approx. 6 cups cooked black-eyed peas )

1 (10 ounce) can diced tomatoes and green chiles

1 (14.5 ounce) can diced tomatoes

2 cloves garlic, finely chopped

Cajun seasoning and cayenne pepper to taste

1       Prepare the Black Eyed Peas according to the  overnight soak method.       Heat the olive oil in a large saucepan, and cook the onion, pepper, and celery and garlic until tender. Pour in the chicken broth, and mix in rice, black-eyed peas, and diced tomatoes.  Season with Cajun and Cayenne. Bring to a boil, reduce heat to low, and simmer 45 minutes, or until rice is tender. 

Frozen Bananas made Easy

 Frozen bananas add so much creamy deliciousness to a smoothie - even above and beyond what a regular banana adds. When I first started freezing bananas I would put the whole banana into the freezer and then have a hard time peeling it when I wanted to use it. Luckily I quickly reaized that it is much easier to use the banana if I peel and break the bananas into smaller pieces prior to freezing them. This makes for an easy 2 second task as opposed to a 2 minute, frustrating one. I love buying bunches of super ripe, discounted bananas and then having a bounty in my freezer - ready for smoothies or banana ice cream at any time.

Into the freezer I go

The Perfect Fall Smoothie

The onset of fall has brought a bounty of winter squashes to my CSA boxes. The other day I was pondering what to do with them when it hit me - roast them and make pumpkin smoothies (well, pumpkinish as none of my winter squashes are actually pumpkins. I did get one pumpkin but Jane quickly stole that and drew faces and put stickers all over it so I couldn't cook it up after that).

First I rinsed off the squashes (for the first batch I chose the kabocha and acorn squash) and then cut them in half and scooped out the seeds - which I roasted alongside the squashes. Next I cut the squashes into slices and roasted them for approximately 30-40 minutes on 400F (seeds should only roast for about 20 minutes). When the squashes were soft I pulled them out of the oven and let them cool. Once cooled I scooped them out of their skin and put them into a bowl. This made about 4 cups. If you don't want to roast the squash yourself, you can use pumpkin from a can.

There are several delicious ways you can use roasted winter squash in a smoothie. I have made two variations, one with banana and one with oatmeal. The oatmeal one is a little bit thicker and tends to keep me satisfied a little longer, although both are quite filling. Try them both and let me know which one you prefer.

oatmeal version

Pumpkin(ish) Smoothie

1 cup roasted winter squash (acorn, butternut, kabocha, pumpkin, etc) or canned pumpkin

2 Tbs chia seeds or flax seeds

1 banana (preferably frozen) or 1/3 cup rolled oats (preferably soaked in almond milk for at least an hour or two and up to overnight)

1 cup almond milk (can substitute real milk or any nondairy milk)

1 tsp pumpkin pie spice

1 tsp cinnamon

5 drops vanilla stevia (or 1 packet stevia or 1 Tbs maple syrup or 1 Tbs Honey - not necessary if using a banana)

Put all ingredients into a blender and blend until a smooth consistency is reached.

White Bean and Kale Soup

This cooler weather has brought on some serious soup cravings. Last night I made a delicious, low calorie and highly nutritious soup that I just have to share. Prep time took about 20-30 minutes and overall cooking time took about an hour.

White Bean and Kale Soup

Ingredients
4 cups white beans (can use 2 cans or cook from dried)
4 cups chicken or veggie broth
4 plum tomatoes (can substitute with 1 can of diced or crushed tomatoes)
4 garlic cloves
1 onion (chopped)
2 carrots (chopped)
fennel bulb (chopped, optional - I added this in at the last minute and I thought it made a great addition to the soup, although not everyone likes fennel. You could also add celery.)
4 cups chopped kale (can substitute other greens such as collard greens or chard)
2 TBS Italian seasonings - (I used dried thyme and rosemary)
2 TBS coconut oil (can substitute olive oil if you don't have coconut oil)
salt and pepper to taste

Directions
1. Saute garlic, onions, carrots, and fennel with the herbs in the oil until they become soft (about 10 minutes).
2. Add the tomatoes, 3 cups of broth, the greens and 2 cups of beans (or 1 can, including the liquid) to the sauteed veggies and bring to a boil.
3. In a blender or food processor, blend 2 cups white beans (or one full can) with the remaining 1 cup of broth to a smooth consistency.
4. Add the blended bean mixture to the boiling soup and reduce to a simmer.
5. Cover and simmer for 15-30 minutes. Greens should be soft.

What is all the hype about GMO's?

Lately there has been a lot of commotion about genetically modified organisms, or GMO's. To create GMO's, scientists are gene-splicing vegetable seedlings with toxic herbicides and pesticides.This results in a plant that is protected from the insects that would otherwise damage them. This is not only introducing toxins into plants from the ground up, but Americans are now ingesting these unnatural plant varieties that our body doesn't recognize and it can have disastrous effects. In a recent study, a whopping 70% of female rats (50% of male rats) that were fed a GMO corn diet died prematurely - almost all from cancer.

There are currently no studies on the long term effects of genetically modifying our food supply and many countries are boycotting American exports for this reason. There is even a growing group of people that believe GMO's are responsible for the allergy academic.

GMO's have been in the news recently due in part to a bill coming for a vote in California next month that would require food companies to label their food if they use GMO's. The food companies are highly opposed to this as it will likely result in a drop in their sales. However, this will be a huge win for consumer's right to know if it goes through. Monsanto is the number one company that produces GMO seedlings and has millions rallying against them. To learn more about Monsanto and the fight in California visit the website millionsagainstmonsanto.org.

What can you do to avoid GMO's? The best thing you can do is make sure that you choose organic products for the top genetically modified foods. Foods must be GMO free to be certified organic. The top 10 genetically modified foods are: Corn, Soy, Cotton, Papaya, Rice, Tomatoes, Rapeseed (Canola Oil), Dairy Products (choose Organic or rbGH free), Potatoes and Peas.

Sweet Potato Hummus

A few weeks ago I made a sweet potato hummus that blew my taste buds away. It was so creamy and delicious I just had to share it with all of you. The thing I love about this recipe is that by altering the spice you can create all sorts of different palate pleasing options. I made the recipe using curry powder but I think using cinnamon and a tad bit of something to sweeten it (maple syrup, coconut sugar, date paste, etc) would be delicious as well. Or you could go all Mexican on it by using cumin and a little chili powder.

Sweet Potato Hummus (adapted from Choosing Raw)
Ingredients
1 large sweet potato - cooked, skin removed, and cubed
2 cups chickpeas (or white beans which will give it a smoother texture, this is what I used)
1 1/2 tsp sesame oil - can substitute with a different oil based on the taste profile you are going for
1/4 cup tahini paste
1 tsp curry powder (sub cumin, cinnamon, chili powder, the possibilities are endless)
salt and pepper to taste


1) Place sweet potatoes in the processor.
2) Optional step: warm up your beans. This really isn’t necessary for great hummus, but guess what? It’s a really, really good trick of the trade. Either microwave your chickpeas for 1 minute (OK, for the record, I don’t much like microwave cooking, but I don’t think it’s going to murder any of us if we do it once upon a hummus), or pour the chickpeas and their canning liquid into a little saucepot and get them warm. Drain them after, but reserve the liquid. That’s it — not a lot of effort for a step that will really improve your hummus.
3) Place chickpeas (warm or not) into the processor along with the sesame oil, tahini, curry, salt and pepper. Run the processor. Take 1/2 cup (this should be all that’s left) of the canning liquid from the beans (it’s got starch in it, which will help make the hummus super delicious) and drizzle it into the processor to help create the perfect texture.
If you run out of liquid but the hummus needs to be thinner (this, by the way, should happen — all in all, I needed about 3/4 c. liquid for my batch) start drizzling in regular old water. Stop now and then to scrape the bowl. When the consistency is even, smooth, and thick but not pasty, you’re done.
4) Sprinkle hummus with paprika, and serve. 

I served these with celery and broccoli but pita bread would be an excellent choice as well. Definitely filling enough for a whole meal or quite the appetizer at your next party.

Spotlight On: Lentils

Lentils are one of the quickest to prepare but mightiest in nutrients members of the legume family. Lentils come in a variety of colors, including brown, pink, green, red, yellow and black. They are a great source of fiber, help lower cholesterol, and are great at preventing blood sugar levels from rising quickly after a meal.  Lentils are also a great source of vitamins, minerals and protein. The chart below shows all of the nutrients contained in lentils.

Nutrients in
Lentils
1.00 cup cooked (198.00 grams)

Nutrient%Daily Value

molybdenum198%

folate89.5%

fiber62.5%

tryptophan50%

manganese49%

iron36.6%

protein35.7%

phosphorus35.6%

copper25%

vitamin B122%

potassium20.8%

Calories (229)12%

Tips for Preparing and Cooking Lentils

Unlike dried beans, lentils do not need to be soaked prior to cooking. Before you rinse them, you should carefully look through the dried lentils to ensure there are no small stones mixed in with them. After rinsing, use two cups of liquid to one cup of dried lentils. Bring the water to a boil and then add the lentils. Once the lentils return to a boil, turn down the heat and simmer for 20-30 minutes (time varies based on the color of lentil you are using). The longer you cook them the softer and mushier they become. More firm lentils are ideal for salads or soups while softer lentils are better for dishes like dal. 

Below are a few of our favorite lentil recipes:

Spicy Lentils(Jon's go to recipe, originally found on allrecipes.com here)

These lentils are perfect to use in tacos in place of meat or on a mexican style salad

Ingredients:

• 1 tsp coconut oil
• 1 cup finely chopped onion
• 1 clove garlic, minced
• 1 cup dried red lentils
• 2 1/2 cups chicken broth
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• salt and ground black pepper to taste

 Heat coconut oil in a skillet over medium heat. Place onion in skillet and cook, stirring, until tender, about 5 minutes. Add garlic and cook another minute.Stir in lentils, broth, chili powder, cumin, and oregano. Bring to a boil, reduce heat to low, and simmer until lentils are tender, about 30 minutes. Season with salt and pepper.

Red Lentil and Golden Raisin Dip

This dip is perfect for veggies

Ingredients:

• 1 1/2 cups red lentils, soak overnight
• 3 1/3 cups water
• 3-4 cloves garlic
• 1 tbsp cold-pressed, virgin coconut oil
• 1 cup red onion chopped (here’s a tip)
• 2/3 cup golden raisins (you can use any kind of raisin)
• 2 tbsp fresh squeezed lemon juice
• 1 – 1 1/2 tsp fine ground sea salt to taste
• 1/2 tsp garam masala
• 1/2 tsp cumin
• Pinch cayenne (optional)
• Fresh ground black pepper to taste

Take your soaked lentils and rinse well. Place in saucepan and cover with 3 cups water. Bring to a boil, reduce heat to medium and simmer uncovered for 10 minutes until cooked (tips for cooking lentils).While lentils are cooking, place coconut oil in a pan and heat to medium. Add onions and brown for about 10 minutes. After 10 minutes, add raisins and garlic and about 1/3 cup water and cook together over medium heat until all water is absorbed—about 5 minutes.Place all ingredients in the food processor and pulse until creamy.

Lentil Soup(from allrecipes.com)

Ingredients:

• 1 onion, chopped
• 1/4 cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 bay leaf
• 1 tsp dried basil
• 1 (14.5 ounce) crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• 1/2 cup spinach, rinsed and thinly sliced
• 2 tbs vinegar
• salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stil in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper. 

Vitamin D - Quickly Becoming the Nutrient of the Decade

Sunlight is an important source of Vitamin D

Proper Vitamin D levels in the body affect your health in many ways. In addition to preventing bone diseases such as rickets and osteoporosis, it has been shown to aid in: regulating the secretion of insulin by the pancreas, heart and blood pressure regulation, muscle strength and brain activity.  It can also reduce the risk of contracting the flu. At least 5 studies have shown an inverse relation between vitamin D levels and lower respiratory tract infections.
Vitamin D has been shown to be biologically linked to 36 organ tissues in the body, which implies that insufficient levels of vitamin D negatively impacts these tissues.

According to an article by Dr Mercola (Vitamin D is a key player in your overall health) Vitamin D has also been linked to cancer prevention. "A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Vitamin D has a protective effect against cancer in several ways, including:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Beyond cancer, the researchers pointed out that increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure."

It is estimated that 80-90 percent of Americans are Vitamin D deficient and I encourage everyone to get their levels checked. I have not met one person that got their levels checked and was not found to be deficient in this essential nutrient.

How to Dress (a salad) for Success

It is well known that a salad is a great way to incorporate more vegetables into one's diet, but how do you keep it healthy and interesting? There are healthy store bought dressings but they tend to be few and far between or very expensive. I found that once I started making my own salad dressing, I never wanted to go back to the store bought versions (except in a pinch, of course).

Making your own dressing isn't nearly as complicated or time consuming as you might think. The most basic vinaigrette is comprised of:
1 part vinegar (or another acidic liquid such as citrus juice)
3 parts oil
Whisk, shake or blend them together along with many other possibilities such as:
1 tsp mustard
1 handful herbs (basil, parsley, cilantro, tarragon, etc)
miso
garlic
shallot or onion
honey

You can also create creamy, vegan dressings by adding soaked cashews, sunflower seeds, tahini paste or avocado. Some of my go to recipes are below, however I encourage you to experiment on your own as well. All recipes should last 1-2 weeks in an airtight container in the fridge.


Creamy Sunshine (source unknown)

1/2 cup sunflower or olive  oil 

5 Tbsp fresh lemon juice 

2 Tbsp avocado 

2 tsp garlic, minced 

1 tsp brown mustard 

1.5 tsp honey

salt and pepper to taste

Put all ingredients into a blender and blend.

Creamy Herb Sunflower Dressing (from Nourishing Meals)

1 cup raw sunflower seeds, soaked for 4 to 6 hours
1/2 to 1 cup water
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 clove garlic
1/2 to 1 teaspoon sea salt
1/2 teaspoon whole black peppercorns
1 to 2 teaspoons dried basil
1/2 to 1 teaspoon dried thyme
small handful fresh parsley

Place the sunflower seeds in a bowl and cover with water. Soak for 4 to 6 hours then drain and rinse. Place into a  blender with the water (less for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and peppercorns. Blend on high for one minute or until very creamy and smooth. Then add the herbs and blend on a lower speed until combined but not completely pureed.
 Pour into a glass mason jar, cover, and store in your refrigerator until ready to serve.

Chipotle Lime Dressing (from Yumuniverse)

2 tbsp cashews, soaked (you can substitute sunflower seeds)
1/4 cup + 1 tbsp extra virgin olive oil
1/4 tsp ground chipotle pepper (cayenne pepper works too)
1/4 tsp cumin
1/4 tsp fine ground sea salt
3 tbsp fresh lime juice
2 tsp fresh lime zest
2 tsp raw  honey
1 tsp fresh chopped cilantro leaves

blend

Liquid Gold Elixir(adapted from Natalie Rose's Raw Food Detox Diet)
2 cups lemon juice
3 garlic cloves
3 tbs minced ginger
3 tbs soy sauce
3 tbs honey
1 1/2 cups olive oil
Place all ingredients except the olive oil into the blender and blend at medium speed. Slowly add the oil while blending. 

Summer in a Glass

I spent the morning with my good friend and fellow small business owner Nicole of Radford Design Inc. She has been an amazing mentor in starting up my business and today we were working on my website (coming soon - be excited, be very excited). After our work session we took a power walk through the neighborhood and caught up on the happenings of each other's lives while simultaneously solving the world's problems. When I got home I was extremely parched and craving a light and refreshing drink. Of course a smoothie is all that could possibly quench this thirst, so I quickly scanned the contents of our freezer and my newest creation was born. I call it 'Summer in a Glass.'  Although Jon's first reaction was 'it tastes healthy,' he assured me that he meant that in the most sincere way possible and it was really good too.

Watermelon Basil Smoothie

2 cups watermelon (frozen)
1/2 cucumber
handful of basil
1 cup water (or more, to desired consistency)
4 coconut milk ice cubes (see below for details)
2 frozen figs
1 Tbs chia seeds





Often times when a recipe (such as this one) calls for less than one full can of coconut milk, the remaining milk will sit in my fridge and go unused. What a waste of creamy potential, but no more! I thankfully was recently introduced to coconut milk ice cubes. You simply pour the remaining milk into ice cube trays, freeze and then safely store them in a container or plastic bag in your freezer. They make an amazing, creamy addition to any smoothie.

Sauteed Greens - a Simple and Healthy Recipe

I recently went to a book club for the book 'To Kill a Mockingbird.' We each had to bring a dish with a southern theme. I immediately volunteered to bring greens, but after talking with a friend who makes southern greens regularly, I knew I'd have to put my own healthy spin on it instead of doing the traditional pork fat version. I searched through my files and dug up a recipe I had found a while ago but had not had the opportunity to make yet. It called for one large bunch of greens (chard, kale, spinach, etc). I cheated a little and bought a bag of pre-cut mixed greens from Trader Joe's. The dish was very tasty, very quick and a big hit at the book club. I encourage you to try this dish with any greens you have on hand or that are on sale at the grocery store (or even better, whichever greens are in season at your local farmer's market).

Quick Cooked Greens (from Edible Perspective)

• 1 large bunch fresh, sturdy greens (or cheat like I did and buy a bag from the grocery store)
• 2t tamari or soy sauce
• 1/2T rice vinegar
• 1/2T coconut oil
• 4oz mushrooms + 1t coconut oil (optional)

Wash the greens, pat to dry, tear the greens away from the stem, and give a coarse chop.  If you don’t pat them dry, they will become soggy when cooked.  

1. If cooking mushrooms, wash, pat dry, and chop however you like.  Heat a large skillet over medium heat with 1t coconut oil.  Once hot, place the mushrooms in the pan.  Stir frequently and cook for 4-6 minutes until just softening and starting to brown.  Remove from the pan and set aside.
2. In a large skillet over medium heat, heat 1/2T coconut oil in the pan.
3. Once hot, add the greens and cook for 4-6min, stirring frequently.  It’s really up to you how cooked you want the greens. 
4. After they are cooked to your liking, add in the tamari [or soy], rice vinegar, and mushrooms [if using].
5. Stir for 20-30sec until well combined.

notes: You can definitely chop up the stems and eat them too.  I would cook those in the pan first, for 4-6min and then add the greens.

Ch Ch Ch Chia

Picture from nuts.com, a great place to buy chia seeds

Do you remember chia pets? Although the chia seeds that I eat on a daily basis (and you should too!) are related to the chia sprouts used in those iconic 80's toys, don't let that scare you off. Chia seeds are an incredible addition to any healthy diet.

Chia seeds have numerous health benefits. They are an excellent source of Omega-3, which is the fat that protects against inflammation and heart disease. They are actually a better source of Omega-3 fats than salmon! They can also aid in weight loss. The seeds absorb up to 10 times their weight in water, helping you to feel full sooner and longer. Chia seeds are an excellent source of fiber and protein, are high in anti-oxidants, and have been linked to a reduction in blood pressure. They also help stabilize your blood sugar by slowing down how fast our bodies convert carbs into simple sugars. In addition to all of these benefits, chia seeds are great for athletes because they help hydrate the body.

Chia seeds can be used in a variety of ways:

• When chia seeds are mixed with water, they form a gel that can be used as a binding agent in baking. 1/4 cup of chia gel (1 part chia seed, 3 parts water mixed together and allowed to sit for 15 minutes) can act as an egg substitute. 
• I like to put chia seeds in my smoothies, to reap the health benefits and also to thicken my smoothie. I add chia seeds 1 tablespoon at a time, blending between each addition, until I reach my desired consistency. 
• You can buy chia flour and use it in breads and other baked goods. It is a 1 to 1 replacement for wheat flour. 
• In Mexico they soak chia seeds in fruit juice and make "Chia frescas." You can also make chia puddings or chia fluff (recipes below).
• You can sprinkle chia seeds in yogurt or oatmeal
• All of the doctors in the integrative practice I go to add chia seeds to their water and drink them. I have done this before and while it isn't an unpleasant way to ingest chia seeds, I love them in so many other ways - I have no problem getting them into my daily routine. 

Here are a few of my favorite chia seed recipes:

Strawberry Chia Fluff (picture and adapted recipe from The Balanced Platter)

2/3 cup (160 ml) full-fat coconut milk (the kind in the can)
2 cups (480 ml) sliced fresh or frozen strawberries
2 Tbsp (30 ml) whole chia seeds*
1/4 tsp pure almond extract (optional)
1 tsp (5 ml) pure vanilla extract
1 Tbsp (15 ml) freshly squeezed lemon juice
I think it is good with no sweetener, but if you want it sweeter to satisfy a sweet craving, you can add one of the following: 
15-25 drops plain or vanilla stevia, to taste
1 Tbs honey or maple syrup

Place all ingredients in a high-powered blender (such as a VitaMix) and blend until perfectly smooth.  Pour into glasses and refrigerate until cold, 1-2 hours (or just eat it right away if you can’t wait–thinner, but still good). Makes 3-4 servings.
*NOTE: If you don’t have a high-powered blender, you can still make this, but grind the chia seeds first in a coffee grinder until they form a fine powder; pour the powder into the blender along with the other ingredients. You could also skip the grinding - the consistency will be more like a tapioca pudding.

Chocolate Chia Pudding(picture and recipe from Hell Yeah its Vegan)

1/4 cup chia seeds
3/4 cup almond milk (can use regular milk or any milk substitute)
2 Tbs cocoa powder
1 tsp maple syrup
1/2 tsp vanilla

Put all ingredients into a covered container, mix and refrigerate for at least 30 minutes. You can add in more almond milk if it is too thick for your liking.  You can also blend it if you want a smooth consistency. Top with fruit, nuts, or granola if so inclined.

Pesto Sauce and a Refreshing Pudding

Between my CSA (which you can read about here) and the thriving basil plant on my back deck (proving that I have a shot at my dream of being a successful gardener one day), basil season is in full swing. This week I have found myself with a considerable amount of fresh basil that needs to be used soon. So I gathered together all of my basil and set out making two very different dishes. First up, a pesto sauce. I put together my own recipe that I thought turned out quite tasty.

Fresh Basil Pesto
2 cups basil
1/2 cup olive oil
2 garlic cloves
1 tbs lemon juice
1/3 cup sun dried tomatoes (packed in olive oil)
1/4 cup pine nuts
salt and pepper to taste

Put all ingredients into a food processor or blender and blend until you reach your desired consistency.

I like to use my pesto sauce in all different ways: dip for veggies, in a pasta, as salad dressing, or as a spread on a sandwich. Tonight I am planning on using the pesto sauce tossed with arugula and a black bean burger perched on top.

After making all of the pesto sauce I found myself slightly hungry and in need of something light and refreshing. I had just a handful of basil leftover so my mind started spinning about how I could use it and fulfill my craving. I threw some things I had on hand together and was quite pleased with what emerged. It was not really a smoothie; more like a pudding. Exactly what I needed to get me through this hot summer afternoon.

Basil and Pear Avocado Pudding
1 pear
1/2 avocado
4-5 basil leaves
1 tbs chia seeds
2 frozen figs (or a banana)
1/4 cucumber
1/4 cup water

Combine all ingredients in the blender and blend until smooth.



What is your favorite basil recipe? 

Spotlight On: Kale

Kale is a green, leafy vegetable in the cabbage family. It is loaded with calcium, iron, and vitamins A, C and K. There are many different varieties of kale including curly, lacinato (pictured),  tuscan, and red russian.

Kale is king in the health community. This is because bite by bite it has the #1 ability among all vegetables to fight cell-damaging free radicals. The dictionary defines a free radical as: "An atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases." Antioxidants neutralize free radicals by donating one of their own electrons, thus stopping the damaging atom in its tracks. 

Now that the science portion of this post is over, let's get down to why I love kale. Kale is very versatile; I can use it in smoothies, juices, salads and whole grain dishes. Below are a few of my favorite recipes:

Green Lemonade Juice

1 head romaine lettuce or celery or 1 cucumber

5 to 6 stalks kale (any type)

1 to 2 apples (as needed for sweetness-- organic Fuji is recomended)

1 whole organic lemon (you don't have to peel it) or lemon juice (I buy bottles from Costco)

1 to 2 tablespoons fresh ginger (optional)
Makes 1 serving

Marinated Kale Salad
1 large bunch kale greens
1/2 cup olive oil
2 cloves garlic, finely diced
1/2 cup vinegar (I prefer apple cider or balsamic but you can also use white wine or rice vinegar)
3 tablespoons soy sauce
1/8 teaspoon cayenne pepper

Makes 2 servings

Slice the greens in thin strips and place them in a bowl. Cover the greens with the marinade and allow to sit for a minimum of two hours or preferably overnight.

Banana Kale Smoothie

2-3 kale leaves

1 banana (frozen is best)

1-2 Tbs almond butter or peanut butter

1 cup almond milk

Handful of ice cubes if the banana is not frozen

Extras (not necessary but will enhance the healthy factor):

1 Tbs hemp seeds

1 Tbs ground flaxseeds

1 Tbs chia seeds

Makes 1 large serving

Kale Chips

1 head of kale

2 Tbs Olive Oil

sprinkling of sea salt

Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut or tear into bite size pieces. Toss with the olive oil and sea salt and lay in a single layer on a parchment paper lined baking sheet. Bake until crisp, turning halfway through, about 20 minutes total. 

What is your favorite way to eat kale? 

Feeling a Little Dandy?

I cherish my morning coffee. Its not that I really need the caffeine, most nights I get my fair share of sleep, but there is something about the morning ritual that I just love. More often than not my coffee cup is empty before I am ready for it to be.

There is great debate in the health community about whether coffee's benefits outweigh its drawbacks, and I waiver myself on if I should be drinking it or not. Regardless, I do know that reaching for a second cup is not a habit I want to get into.

This is a big reason why I love Dandy Blend. It is an instant herbal beverage consisting of extracts of roasted barley, rye, chicory root, dandelion root and beetroot. It is an excellent way to quench my desire as it has a similar taste and texture of real coffee. It has a less bitter taste than coffee, but all of the complexity. It is 100% caffeine free, alkaline, contains 50 trace minerals, is gluten-free, low-calorie, and has many health benefits. Dandelion root is one of the top herbs in Chinese medicine and promotes liver detoxification. And who couldn't use that? 


I often put my coconut creamer into my dandy tea, but I also like it plain. In addition to drinking it warm, I have put it into smoothies and blended it with ice and almond milk for a frappuccino like drink. If you are trying to wean yourself off coffee, it works well to make a half coffee/half dandy blend drink. 


Dandy Blend is not available everywhere so I encourage you to check here to find the location closest to you where you can purchase it. I promise you won't regret it. Happy sipping!

Breakfast for a Little Champ

Wednesday mornings are sports day at Jane's school. They play really hard outside for 3 hours so I wanted to make sure I sent her off with a belly full of nutrients. Lucky for me she asked for a chocolate smoothie this morning. Smoothies are by far the best way I have found to get all different kinds of nutrients in, plus they are easy to digest so all of her energy can go into her play instead of digesting her meal.

Today's smoothie consisted of spinach, banana, strawberries, cashew butter, cocoa powder, hemp seeds (great for protein and healthy fats) and date paste (you could substitute maple syrup, dates, honey, stevia, or any other sweetener you have on hand).

The measurements do not have to be exact but I used about a cup of strawberries and spinach and 1 Tbs each of the hemp seeds, cashed butter, date paste and unsweetened cocoa powder. I threw all of these ingredients along with 1 cup of almond milk into my blender and it was ready to be sucked down by a very excited little girl. 

She loves being a part of the smoothie making process

Spotlight On: Quinoa

picture by Andrew Scrivani for The New York Times

Quinoa (pronounced keen-wah) is a high protein, gluten-free, grain like crop that is light and fluffy when cooked. It is highly nutritious, containing all 9 essential amino acids and many antioxidant, anti-inflammatory phytonutrients. Quinoa is a good source of manganese, tryptophan, magnesium, phosphorus, fiber, folate and copper. 

Although quinoa is an edible seed in the same family as beets, spinach and swiss chard, it is eaten like cereal grains (rice, barley, wheat, and rye).  Therefore it is often referred to as a "pseudograin".  This crop originates from South America and they have been eating it since approximately 3000 BC. Quinoa has recently become a common food in America and can be found at most grocery stores, including Trader Joe's, Whole Foods, Meijer and even Costco. There are many varieties of quinoa and it comes in several different colors including white, black and red.

At my house we often cook a big pot of quinoa over the weekend and have it throughout the week in various dishes. You can use it as a breakfast cereal, add it into smoothies or salads, eat it with roasted vegetables, or use it in veggie burgers.  Below are a few of our (many) favorite quinoa recipes.

Refreshing Quinoa Salad (adapted from Vegetarian Times)

• 1 ½ cups quinoa
• ½ cup pine nuts (can substitute any nut you have on hand)
• 1 cucumber, peeled and finely diced (2½ cups)
• 3 Roma tomatoes, seeded and finely diced (¾ cup)
• ½ small red onion, finely chopped (½ cup)
• ½ cup chopped fresh parsley
• ¼ cup olive oil
• 3 Tbs. lemon juice
• 2 tsp. grated lemon zest
• salt and pepper to taste

1. Rinse quinoa in a fine-meshed colander. Bring 2 quarts salted water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 12 to 14 minutes, or 
until quinoa is tender and small “tails” bloom from grains.
2. Preheat oven to 400°F. Spread pine nuts on baking sheet, and toast 3 to 4 minutes, or until lightly browned. Cool, then transfer to large serving bowl.
3. Drain quinoa, and rinse under cold running water. Drain again. Add quinoa to pine nuts, and 
stir in cucumber, tomatoes, onion, and parsley. Fold in oil, lemon juice, and lemon zest.

Vanilla Quinoa Pudding
Quinoa in this application results in a cross between rice pudding and tapioca, with more protein than either.

• 3 cups almond milk (or your milk of choice)
• 1 vanilla bean (split, or 1 tablespoon of vanilla extract)
• 1/4 cup maple syrup
• pinch of salt
• 1 cup quinoa

Rinse quinoa. Mix milk, vanilla, maple syrup and salt in a saucepan and set on simmer. Add quinoa and cook for 30 minutes, stirring frequently (but not constantly).Once thickened, remove from heat and allow to cool. Serve warm, or refrigerate. Top with all kinds of delicious tidbits; berries, dried fruit, nuts, cinnamon, etc.

Links to more recipes:
Quinoa and Black Beans
Quinoa Stuffed Peppers
Black Bean Quinoa Burger
Grilled Veggie Quinoa Salad
Quinoa Veggie Burger

Green Pancakes

                                                     (Pancakes with kale)

My 3 year old daughter does not crave vegetables like I had hoped. I fed her so well from the very start: introducing her to every vegetable I could get my hands on and severely limiting her sugar intake. I read that you set their taste buds between the age of 1 and 2, so one would think with this kind of discipline (and effort), she would be the perfect little eater - begging for more greens at every meal and requesting sweet peppers for dessert. This is not even close to the reality that I live. Most meals I have to threaten, bribe, or withhold the "good food" to get a small portion of vegetables into her.

I have, however, found a few ways to get veggies in without a fight. Green smoothies are a key way for everyone to get more greens in their diet, especially kids. Another way I have found is to make one of her favorite foods "more fun" by using veggies to turn it a different color.  Pancakes are an easy food to do this with. If she wants them green I use spinach or kale, if she wants orange I use carrots, and if she wants pink I use beets.

I have a high speed blender so I can throw the veggies in raw and they blend into the mix pretty easily. If you don't have a blender that can do this, you can steam them and then use a regular blender, a mixer or a food processor. 


I usually use the Trader Joe's Multi-Grain Pancake mix. It has relatively few ingredients and I can identify and pronounce each one, which is always a plus. It calls for eggs, milk (I use almond milk) and oil. I put all of these ingredients into the blender along with the vegetable of choice, blend them and then cook as directed on the stove top.

I have also found that she is more likely to eat a food if she has helped prepare it.

In addition to pancakes, I have used this method with eggs, pasta and pizza sauce, muffins, and even brownies.  Get creative and see what you can pull off. The kids (or husbands) don't have to know......

Grilling - Not Just for Meats Anymore

One of my favorite things to make in the summer is grilled veggies. Ideally each week I spend an hour prepping and grilling as many vegetables as I can get my hands on and then I use them in various dishes throughout the week. You can eat them over a salad, with a hummus or bean dip, put them over rice or quinoa with a yummy sauce, make a pita sandwich or wrap, use them in pasta - the options are endless.

First cut the vegetables into whatever size and shape you prefer, then put them in a plastic bag or bowl and toss them with olive oil, balsamic vinegar, salt, pepper and any of your favorite herbs (basil, cilantro, thyme, parsley). Let them marinate in the fridge for 20 minutes to an hour and then grill them. I use various methods for grilling as well. Sometimes I cut them into strips (sweet potatoes, squash or eggplant work well this way) and I put them directly onto the grill. Sometimes I use a grill basket and sometimes I wrap them in tin foil and throw that on the grill. Grilling times vary from 10 minutes (5 minutes each side for the veggies directly on the grill) to 45 minutes. The great thing is that you really can't go wrong. I love to mix it up and have some veggies be crunchy and some soft.

(eggplant and sweet potatoes directly on the grill)

My favorite veggies to grill include mushrooms, squash, peppers, onions, fennel, brussel sprouts, beets, cauliflower, eggplant, asparagus, and broccoli.

(veggies that were grilled on a grill pan)

One of my favorite sauces to go with the veggies is:

Miso Tahini Dressing

Ingredients

• 1/4 cup tahini
• 1 Tbs miso (can substitute soy sauce)
• 1 Tbs lemon juice
• 1/4 cup or more warm water
• cracked pepper

In a small bowl or lidded jar combine all ingredients except the water and mix into a smooth paste. Add the water gradually, stirring frequently, until you reached your desired consistency.
This is also a great dressing for salads. The dressing thickens as it sits so you will probably need to add a little water as it ages to thin it out. 

A favorite dip:

White Bean Dip

Ingredients

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves (optional)
• Salt (to taste)
• Freshly ground black pepper
• 1 teaspoon dried oregano (optional)

Put all ingredients into a food processor and mix until smooth. Use as a raw veggie dip, with pitas or on top of grilled veggies. You can also use this in sandwiches or wraps.

What is your favorite vegetable to grill?