Homemade Peanut Butter (sugar-free)!

When it snows and your noon class gets canceled, what else do you do besides cook? Okay well maybe that’s just me, but snow day = kitchen marathon. I’ve already made these pancakes:

And of course added my own twist with cacao nibs, unsweetened coconut, banana rounds and chia seeds.

Now, it’s time to tackle my first ever batch of homemade peanut butter….

So many of the brands you’ll find in stores contain sugar and if you haven’t heard, sugar overload is killing us. I’ve wanted to make my own peanut butter for a while, but it wasn’t until a recent trip to Houston, TX that I picked up some fresh, raw peanuts from Frobergs Farm that I finally got the motivation.

Turns out, it’s super easy if you have a food processor! Give it a try. Warning: you might never go back to the store bought stuff.

Homemade Peanut Butter (Sugar-Free)

Makes 1 pint (or 1 wide mouth, 16 oz mason jar)

Ingredients:

For the Peanut Butter –

1lb roasted peanuts, shelled
1 tsp pink Himalayan sea salt (or slightly more to taste)
2 – 2 1/2 Tbs coconut oil, melted

For roasting the peanuts –

1lb raw peanuts, shelled
1 tsp pink Himalayan sea salt
1 Tbs coconut oil, melted

Directions:

Preheat the oven to 350 degrees F.
Place peanuts in a large bowl and toss with the melted coconut oil and salt until well coated.
Place on 1 non-stick or lined sheet pan, making sure to spread them out into a single layer. Roast in the oven for 30 minutes, rotating the pan halfway through cooking.
Remove the peanuts from the oven and let them cool before eating/using for Peanut Butter. They will continue to become crunchy as they cool.
To make peanut butter, remove the skin by rubbing the peanuts together in your hands held over a salad spinner, allowing the peanuts and skins to fall into the bowl. Once the skin has been loosened from all of the peanuts close the salad spinner and spin until all of the skin has been separated from the peanuts. (This step is optional – an idea taken from Alton Brown. I skipped it and had a few skins in the mix that didn’t just naturally fall off in roasting and it still turned out well!).
In a food processor, combine roasted peanuts, melted coconut oil and sea salt to taste. Pulse until smooth or slightly crunchy – we all have our preference!

Note: you can store this in an airtight container in the fridge for up to a month.

February 10, 2017February 9, 2017

Something for Sundays: Papaya Coconut Granola

Work weeks are hectic and weekends are no longer for rest – at least that’s the way I’m feeling these days. In an effort to fit it all in we have less and less time for essentials like sleep, feeding ourselves and down time. What would happen if we all set aside just a few hours, once a weekend, to stay in, read a book, make some food and just plain relax?

Big batch recipes are a great use of our limited down time – good bang for your (time) buck! With that in mind, I’m launching a new series on my blog “Something for Sundays” to provide big batch recipe ideas that will help you maximize your relaxation time. You may have to hang around the house – dare I suggest, read a book, watch a movie, or listen to a podcast – but you won’t have to be too hands on with these recipes. First up…

June 3, 2014

Gluten-Free Pie Crust

Whether you are one of the estimated 3 million Americans living with Celiac Disease, have a known allergy or sensitivity, or are just curious to see how you might feel, making the switch to a gluten-free diet isn’t easy. Gluten hides in sneaky places like salad dressings, soups and even cosmetics. Beyond deciphering which food and beauty products are truly gluten-free, we all still want and need to enjoy life, and a big part of that big picture happiness is eating. That’s why one of my main nutrition counseling aims is to help those that want or need to be gluten-free learn how to shop and cook without sacrificing on flavor and enjoyment.

Let’s face it, life without bread, pancakes, pasta and most desserts would be pretty devastating for me and most people. Luckily, there is so much culinary creativity out there these days that you can have your gluten-free cake and eat it too. While I’m not tackling an actual cake in this post, I am bringing you the foundation of endless sweet treats: Gluten Free Pie Crust. This crust is light and flaky and can be made vegan by swapping coconut oil for butter. Fill it with your favorite seasonal fruit, a hint of healthy sugar (coconut palm sugar, agave, real maple syrup), a squeeze of lemon and some fresh herbs for a surprising and yummy twist and you’ll forget you’re eating something considered “alternative.”

Gluten Free Pie Crust

What You’ll Need:

1 cup spelt flour (or your preferred gluten-free flour)
1/2 cup almond meal
1/2 cup organic butter or coconut oil
1-2 tsp coconut palm sugar or cane sugar
1/2 tsp sea salt

How to Make It:

Soften butter or coconut oil in microwave until just melted.
Mix all dry ingredients together in a large bowl. Add your liquid and mix again.
Form into a ball and refrigerate for at least a half hour (you can also freeze this for up to 3 months).
When ready to bake, remove from refrigerator and place between two pieces of parchment paper. Roll it to desired thickness with a rolling pin. Drape the flattened dough over your preferred pie dish or tart pan. Don’t worry if the dough falls apart a bit, just press it into all corners and all the way up to the rim and make sure it’s distributed evenly so it cooks through.
Bake at 400 F for 10 min on its own then reduce to 350 for another 35-40 min with your desired filling inside.

April 4, 2014

Chicory Almond Milk Latte (Vegan & Caffeine-Free)

I recently did a 3-week cleanse, eliminating all gluten, dairy, added-sugar (including alcohol) and caffeine from my diet. In the end, caffeine (or the lack there of) seemed to make the biggest impact on my mental and physical sense of well-being. It’s not that I was drinking 5+ cups of coffee a day–in fact, I rarely had more than one–but as someone who is admittedly type A and stress-prone, the stimulant effect of caffeine was doing more harm than good.

Without caffeine I fall asleep faster, wake up feeling more rested and have far fewer spikes in anxiety throughout the day.

That being said, I’m someone who loves a latte from time to time and while decaf espresso is better than regular, it still contains caffeine. Everything in moderation, I still intend to have my decaf almond milk latte’s from Whole Foods every now and again, but on a more regular basis I’ve devised a delicious caffeine-free alternative loaded with superfoods.

Here are the highlights of three nutrient-dense ingredients in my caffeine-free, vegan latte:

Chicory Root:

detoxifying coffee-substitute
naturally caffeine-free
antimicrobial and antifungal properties
phenolic antioxidants help reduce inflammation and prevent disease

The taste isn’t a dead ringer for coffee, but as someone who loves(/d) black coffee it comes pretty darn close.

Cinnamon

regulates blood sugar
reduces LDL cholesterol
anti-inflammatory properties which reduce cytokines linked to arthritic pain
reduces chronic inflammation linked with Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, brain tumors and meningitis
alleviates menstrual pain
may be effective for infertility because it contains cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women

Coconut Oil

contains lauric acid (a medium chain triglyceride or MCT) which increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels
rich in antioxidants, which helps boost immunity
when MCT breaks down helps liver break down fats and increase metabolism
may help regulate blood sugar and reduce abdominal fat

Chicory Almond Milk Latte

What You’ll Need:

{makes 2 servings}

1 Tbs chicory root tea
10-oz water
8-oz unsweetened almond milk (see recipe for my Homemade Almond Milk below)
2 medjool dates
2 tsp coconut oil
1/2 tsp cinnamon
1/4 tsp each ground cloves, nutmeg, cardamon and white pepper

How to Make It:

Steep 1 tablespoon of roasted chicory root tea in 10-oz of boiling water for 3-5 minutes.
In a blender, add 8-oz unsweetened almond milk, 2 medjool dates (pits removed), 2 teaspoons of coconut oil and all the spices.
Once tea is steeped, add tea to blender and blend on high for 1 minute until frothy.
Serve in two coffee mugs with a dash of cinnamon or cocoa powder on top.

Note: if you like your lattes extra hot, give this a nuke in the microwave for 30-40 seconds or heat your almond milk on the stovetop in advance of putting it in the blender.

Homemade Almond Milk

What You’ll Need:

1 cup raw almonds
4 cups filtered water

How to Make It:

Add almonds and water to blender and mix on high until smooth.
Optional: strain liquid through cheese cloth to remove any pith.

Note: You can also add 1 tsp of vanilla extract to make it an unsweetened vanilla almond milk.

June 13, 2013

Hippie Fuel: MOAR Homemade Granola, please!

Granola is undeniably delicious, but cruncher beware. Like trail mix, granola can be deceptively high in calories and low in nutritional goodness. That’s not to say that there aren’t good varieties out there, but read the labels and look out for ingredients like high fructose corn syrup and ingredients you can’t pronounce. The best way to avoid an unhealthy choice is to make your own hippie fuel from scratch–and it’s pretty darn easy!

Hippie Fuel: MOAR’s Homemade Granola

What You’ll Need:

2 tbs coconut oil
1 cup rolled oats
1/4 cup ground flaxseed
1/2 cup unsweetened reduced fat coconut
1/4 cup walnuts pieces
1/3 cup dried cherries, unsweetened unsulphured
1/4 cup dark chocolate bits (dairy-free)
2 tbs raw honey
1/4 cup almond butter

How to Make Them:

Preheat your oven to 350 ºF.
Heat coconut oil in a medium saucepan over medium heat. Add oats, flaxseed, coconut and walnuts to pan, cooking for 3-5 min until toasty but not burnt.
Remove from heat. Add cherries, chocolate bits, raw honey and almond butter to the now-warm dry ingredients. Give everything a good stir until it all comes together.
Spread the mixture in an even layer across a 1/4 or 1/2 baking sheet. Bake at 350 ºF for 20 min.
Let cool at least 30 min then enjoy!

Makes 6 servings at 300 calories a pop. You can stretch this by adding just a few tablespoons to your oatmeal or yogurt to spice up your breakfast routine. If you’re bringing along the whole bag, make sure it’s to fuel you for a hike, run, bike or another physical activity of choice.

October 29, 2012

10-Day (Moderate) Cleanse

I’ve wanted to try a detoxifying cleanse for some time now, but just couldn’t wrap my head around trying to function while only consuming some purportedly magical concoction of water, lemon, maple syrup and cayenne pepper in an attempt at pursuing the so-called Master Cleanse. If you’re like me and lead an active and busy lifestyle, it would be nearly impossible to follow most detox programs without feeling drained or hangry the entire time.

Moderation and feasibility in mind, I’ve devised a cleanse that keeps it real and keeps you functional. I am not a nutritionist (yet!) or doctor, but I have done my fair share of research. The first two days of this cleanse are 100% raw–intended to scrub out your digestive track the natural way–and all but the final day are in keeping with a vegan diet.

This is a great way to give your system a reset as the seasons change. That being said, while following this please listen to your body. It’s normal to feel hungry at times (especially during days 1-4), but do not starve yourself. If your body is telling you to increase portion sizes, do it. Also, WARNING: do not work out during the first two days of this cleanse as there is little to no protein. I don’t want you doing damage to your muscles. If you desperately need to exercise days 1-2, do some restorative yoga, stretching, or take a long walk. Mainly, avoid any high-impact activities, weight training, or isometric training.

THE PROGRAM:

(The meals below are guidelines. Feel free to use the fruits, veggies, nuts, and whole grains you like best. For example, if you can’t find kale, use any other dark leafy green.)

Day	Allowed	Suggested Meals
1	whole fruits &veggies	Breakfast: blueberry beet smoothie w/ grated ginger and lemon Snack: apple w/ cinnamon Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots Snack: ½ avocado w/ apple cider vinegar Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli Dessert: 5-6 figs (or any sweet, whole fruit)
2	whole fruits &veggies	Breakfast: blueberry beet smoothie w/ grated ginger and lemon Snack: apple w/ cinnamon Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots Snack: ½ avocado w/ apple cider vinegar Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli Dessert: 5-6 figs (or any sweet, whole fruit)
3	whole fruits &veggies; and seeds & nuts	Breakfast: pineapple banana kale smoothie w/ ground flaxseed Snack: orange slices Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms Snack: ¼ cup raw almonds (unsalted) Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing) Dessert: raspberries (or any sweet, whole fruit)
4	whole fruits &veggies; and seeds & nuts	Breakfast: pineapple banana kale smoothie w/ ground flaxseed Snack: orange slices Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms Snack: ¼ cup raw almonds (unsalted) Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing) Dessert: raspberries (or any sweet, whole fruit)
5	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
6	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
7	whole fruits &veggies; and seeds & nuts; and beans	Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk ) Snack: apple w/ cinnamon Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion Snack: baby carrots & homemade white-bean hummus Dinner: warm lentil salad w/ chickpeas Dessert: ½ mango w/ cayenne (optional)
8	whole fruits &veggies; and seeds & nuts; and beans; and whole grains	Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup Snack: orange slices Lunch: kale salad w/ chickpeas Snack: ½ avocado w/ apple cider vinegar Dinner: warm quinoa salad w/ grilled eggplant Dessert: ½ mango w/ cayenne (optional)
9	whole fruits &veggies; and seeds & nuts; and beans; and whole grains	Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup Snack: orange slices Lunch: kale salad w/ chickpeas Snack: ½ avocado w/ apple cider vinegar Dinner: warm quinoa salad w/ grilled eggplant Dessert: pear slices (or any sweet, whole fruit)
10	whole fruits &veggies; and seeds & nuts; and beans; and whole grains; and eggs	Breakfast: egg-white omelette with spinach, tomato, mushroom & spices; ½ avocado sliced Snack: ½ cup mixed berries Lunch: kale salad w/ chickpeas Snack: ¼ cup raw almonds (unsalted) Dinner: warm quinoa salad w/ 1 poached egg Dessert: pear slices (or any sweet, whole fruit)

Suggested Shopping List:

Salad greens: baby arugula and spinach
Salad fixings: mushrooms, (grape) tomatoes, cucumbers, bell peppers (any color), carrots, avocados, and any other raw veggies you like
Meaty veggies: eggplant, portobello mushrooms
Fruits: blueberries, strawberries, raspberries, bananas, apples, oranges, mangoes, pineapple, pears, peaches, plums, figs, etc
Hearty greens: kale (mustard greens, collard greens and swiss chard work too)
Root vegetables: parsnips, turnips, sweet potatoes, beets, carrots
Squash: butternut and acorn
Nuts (all unsalted, raw): almonds and walnuts preferrably
Seeds (all unsalted, raw): pumpkin, sunflower, chia (whole or ground), flax (ground)
Whole grains: quinoa and oatmeal (other good ones include faro & barley)
Proteins: pinto, kidney, black, or butter beans; lentils; chickpeas; eggs
Flavoring: onions, garlic, ginger, cinnamon, cayenne pepper, and any other spices you like
Acids: lemons, apple cider vinegar
Oils: coconut oil (or cold-pressed extra virgin olive oil if you can’t find that)
Sweeteners: maple syrup (or raw honey)
Beverages: unsweetened green, white, and herbal teas; water!
Liquids: almond, hemp, coconut or soy milk

The No-Nos:

Salt
Coffee and black tea
Sugar (except small quantities of maple syrup or raw honey)
Oils (except small quantities of coconut oil or cold-pressed extra virgin olive oil)
Refined Starches (a.k.a. “empty calories” like white bread)
Booze (sorry kids–if you need a little sauce before going out, try kombucha)

I’ll be sharing recipes and insights over the course of the next 10 days, so stay tuned!