Pomegranate Power Bites

This healthy treat is made entirely from only three whole foods (plus spices) and is vegan, gluten-free, grain-free and raw. My secret ingredients are cardamom and pomegranate molasses which give it a Mediterranean vibe. With my nutrition clients, I tend to steer clear of prescribing any pre-packaged diet (e.g. Paleo, Thrive, etc) and instead tailor healthy lifestyle strategies to where they are and where they want to be with their overall well-being. The Mediterranean diet, however, is something I can get behind with clear conscious and confidence. Less of a diet and more of a lifestyle, it has been scientifically linked to reducing inflammation, decreasing the risk of diabetes and lowering cholesterol and high blood pressure. It’s all about eating tons of fruits and vegetables, choosing whole grains instead of refined, cooking with heart healthy fats like olive oil, eating less meat and more fish and legumes, seasoning with spices rather than tons of salt, cutting back on sweets and drinking some red wine here and there–sounds like a life I’d like to lead!

I’ve posted several Mediterranean diet-friendly recipes on MOARfit over the years–like my Pesce alla Puttanesca, Quinoa Black Bean Zucchini Burgers and Farro and Leek Risotto–but I’ve yet to provide a healthy snack option. This one happens to be sweet thanks to pomegranate molasses and dates, and is perfect a few hours before a workout or immediately after because of its carb: protein ratio.

Here’s a quick summary of the health benefits of Pomegranate Molasses:

This sweet and tangy elixir is made of pomegranate juice, sugar and lemon (p.s. you can make your own, though I didn’t for this recipe). The main ingredient, pomegranate juice, may prevent or slow the accumulation of cholesterol in your arteries. Pomegranate molasses contains tons of the powerful antioxidant, vitamin C, which as you likely know thanks to products like Emergen-C seriously boosts your immune system. It also delivers several B vitamins including B1, B3, B5 and B6. Vitamin B1, or thiamin helps your body produce energy and is key to healthy muscle, cardiovascular system and nervous system function; vitamin B3, or niacin, benefits your skin, nervous system and digestive system; vitamin B5, or pantothenic acid, is important for healthy growth (eat up kiddos!); and vitamin B6, or pyridoxine, helps your body digest and use proteins and transport oxygen via red blood cells throughout your body.

POMEGRANATE POWER BITES

What You’ll Need:

{makes 20 1″ bites, or 10 servings}

2 cups raw organic almonds and/or cashews (mixed or not)
8 Medjool dates, pitted
3 Tbs pomegranate molasses
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp cardamom
1/4 tsp fine sea salt
1/2 cup shredded unsweetened coconut (optional: for rolling)

How to Make Them:

Soak almonds and/or cashews in water for 2-3 hours. Drain.
Combine all ingredients in a food processor (not a blender!) and pulse until it comes together in a dough-y consistency. (You may want to add a few splashes of water depending on your food processor).
Refrigerate for at least 30 minutes.
Shape into 1″ balls and roll in unsweetened coconut.
Store in the freezer for up to 3 months. Remove 10-20 minutes before serving to avoid brain freeze.

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.

March 31, 2014

Chickpea, Quinoa & Kale Taco Salad + Radicchio Wraps = Super-Bowl

Step up your lunch game with this vegan, gluten-free, Meatless Monday superfood taco salad recipe. Try saying that ten times fast.

If you’re underwhelmed or unsatisfied by your attempts at green salads, don’t throw in the towel on healthier habits. Salads don’t have to be all rabbit food. In fact, adding healthy whole grains, nuts or seeds and legumes to the mix will increase satiety (that feeling of, one, I’ve had enough and, two, it was downright tasty) and decrease the desire to graze after the meal. The fiber, healthy fats and proteins these ingredients bring to the table help improve digestion, stabilize blood sugar and nourish your muscles and mind.

All of the nutrient-dense ingredients (kale, quinoa, chickpeas, etc) in this upgraded taco salad fit into those three categories of superfood add-ons. If you take it a step further and replace your tortilla strips or flour wrap with radicchio leaves, you’re kicking it up to a whole new level of good-for-you. The magenta hue of radicchio comes from a powerful antioxidant and anti-inflammatory pigment called anthocyanin. Anthocyanins are members of the same family of phytochemicals found in teas, honey, wines, fruits, vegetables, nuts, olive oil and cocoa–all of which have received a lot of well-deserved positive buzz from the health and nutrition field. The cherry on top–as well as the moderation factor–are a few coins of baked plantains. It’s amazing how a little something special can take a salad from boring to a monumental taste-bomb of deliciousness.

Raddichio-wrapped Quinoa Kale Taco Salad w/ Spicy Avocado Dressing

Makes 6 servings

What You’ll Need

For the Quinoa Kale Taco Salad:

1 small head of radicchio
1 cup dry red quinoa
6 cups chopped kale (stems removed)
2 cups chickpeas (rinsed and drained)
1 cup corn (canned or frozen works)
1/4 cup raw, unsalted pumpkin or sunflower seeds
1/2 red onion, finely diced
1/2 cup fresh cilantro, finely chopped

For the Spicy Avocado Dressing:

1 ripe avocado
Juice of 1 lemon
1/2 cup water
2 large cloves of garlic
1 jalapeno, seeded
1/4 cup fresh cilantro
Sea salt and pepper to taste

For the Plantains:

1 plantain
1 tbs olive oil
1/2 tsp sea salt

How to Make It:

Preheat oven to 400 F.
Slice plantains into coins 1/8″ thick and toss in olive oil and sea salt. Place a cooling rack on a baking sheet and lay out a single layer of plantain coins. Bake for 20 min.Turn oven to broil and cook another 5 min, or until light golden brown. Remove and set aside to cool.
While the plantains bake, cook quinoa according to package directions. When it’s done, set it aside to cool.
Bring a large pot of water to a boil. Blanch the kale leaves in boiling water for 1 min, then remove from heat, drain and let cool.
To make the dressing, combine all ingredients in a food processor or blender, mixing until smooth. Taste and adjust seasoning as needed.
In a large bowl, combine quinoa, kale, chickpeas, corn, pumpkin or sunflower seeds, onion and fresh cilantro. Pour dressing on top, to taste, and toss until everything is well coated.
Peel a few leaves of radicchio to line your bowl or layer your plate with. Scoop about 1 1/2 cups of the salad into your bowl or onto your plate. Garnish with a few plantains and enjoy!

March 11, 2014

Enjoy the Taste of Eating Right

In frigid February, I had the great pleasure of spending some quality R&R time down in Florida with one of my favorite people and his family. Somewhere between the 80-degree weather, sunny skies and bathing suit/sandals wardrobe I was inspired to make one of my mom’s go-to summer salads in the dead of winter.

Now that it’s National Nutrition Month, my Black Bean and Corn Salad with Jalapeno-Mint Dressing seems to be an even more fitting recipe to share. This tasty side salad is Candida Diet-approved, gluten-free, vegan and so healthy it hurts. If you want to make it a full meal, serve it up over a cup of cooked quinoa or black rice.

When I’m trying to “Enjoy the Taste of Eating Right,” I turn to nutritional superstar black beans. Beans in general should be a staple in everyone’s pantry–especially for all my vegans and vegetarians out there–and certainly are in mine. All varieties are an excellent source of plant-based protein and have a lot of the B-vitamins and trace minerals that meat-abstainers often miss in their diet. A one-cup serving of black beans has only 227 calories, 15g of dietary fiber, 15g of protein, and 20% of the recommended daily intake for iron. This high soluble fiber content helps lower cholesterol and stabilize blood sugar levels. If you’re not into black beans, try red or white kidney beans, chickpeas, or lentils instead. Once you find the bean that’s right for you you’ll love the clean energy and healthy digestion they provide–promise!

Black Bean and Corn Salad with Jalapeno-Mint Dressing

What You’ll Need: (For the Salad)

1 14-oz can of black beans, rinsed and drained
1 14-oz can of corn (low sodium), rinsed and drained
1 large orange, red or yellow bell pepper, diced
1/2 red onion, diced
1 avocado, diced
2 cups of baby spinach, finely chopped

(For the Dressing)

Juice of two lemons
2 Tbs olive oil
1 Tbs Dijon mustard
1 Tbs honey or agave (optional)
1 jalapeno, seeded and minced
2 cloves of garlic, minced
1 tsp cumin
1/2 tsp coriander
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/4 cup fresh mint, minced

How to Make It:

Combine all ingredients for your dressing in a food processor or blender and mix until well blended. (Note: if you don’t have the equipment–and I didn’t down in Florida–then just mince up all the ingredients as indicated and whisk with all you got in a medium bowl to combine.)
In a large bowl, mix all your salad ingredients together, prepped as indicated in the list. Pour your dressing over the mixture and toss until all veggies are evenly coated. Cover and refrigerate for at least one hour before serving (and up to 24 hours). If you don’t plan to eat this within a few hours after making it, hold off on adding the avocado until you’re ready to serve to avoid a mushy and browning meal.

And as always, I’d love to hear what you think in the reply section below!

February 4, 2014

French Country Bean Soup

My winter soup craze continues this week with an easy slow-cooker recipe featuring one of my favorite superfoods: beans. Beans are one of my favorite superfoods because not only are they fat and cholesterol free, but they may even help reduce LDL cholesterol in your blood. They are rich in complex carbs and nutrient dense in health-enhancing B-vitamins, minerals and antioxidants.

My French Country Bean Soup is a healthy balance of fats, carbohydrates and (mostly) plant-based proteins and is infused with the Provençale flavors of tomato, garlic, onions and herbs. It’s hearty, comforting and best-served with a hunk of artisanal sourdough or whole grain bread. In the picture below, you’ll notice I topped mine with a quarter cup of diced avocado to keep it gluten-free yet still filling and satisfying. If you’re vegetarian or vegan, you can also keep this meatless and animal product-free by removing the pancetta/bacon (also making it slightly more healthy).

Perhaps better than the nutritional benefits is that fact that this recipe is EASY. Seriously. In three steps (and 8 hours in the slow-cooker) you will have a delicious meal well-suited for a Sunday supper or a week’s worth of packed lunch.

French Country Bean Soup

What You’ll Need:

1/2 lb (8-oz) thick-cut pancetta or bacon, diced
1 white onion, diced
2-3 cloves of garlic, minced
2 Tbs tomato paste
2 Tbs sherry vinegar
2 14-oz cans diced tomatoes (with liquid)
4 cups of water
1 cup dry red kidney beans (soaked for 8-10 hours)
1 cup dry garbanzo beans (soaked for 8-10 hours)
2 bay leaves (remove before serving)
1/2 cup fresh or 1/4 cup dried parsley
2 Tbs Herbes de Provence
1 Tbs fresh or 1 tsp dried sage
1 Tbs garlic sea salt
Fresh ground pepper to taste

How to Make It:

Saute pancetta/bacon and onions over medium heat for 5-8 min. Transfer to your slow-cooker.
Add all remaining ingredients to your slow-cooker, give them a good mix and let the mixture cook on the ‘low’ setting for 8 hours (slightly less or slightly more time won’t hurt your end results).
When you’re ready to serve, remove the bay leaves and pour into big bowls.

Serve with some toasted hearty, whole-grain bread or a scoop of diced avocado and a side salad.

January 13, 2014

Potato Leek Soup w/ Watercress for your Meatless Monday

If you’re looking to join the Meatless Monday movement, or simply cut back on your weekly meat intake, my vegetarian and gluten-free Potato Leek Soup is a tasty way to go. It’s heartiness is also sure to warm you up after that polar vortex that nearly sucked us all into a cold abyss last week. I love this recipe because it’s straightforward, filling, inexpensive and uses seasonal ingredients. I made a similar version (Tri-Color Potato Leek Soup) a year ago and have modified this one with a couple of my favorite super foods: ghee and nutritional yeast.

Ghee is clarified butter originating from India, which has a long shelf life when stored in an airtight container. It’s definitely a process to make, but if you do it with a friend (what’s up, C$!) it can be really fun. Not only is ghee a real food (aka none of that margarine junk), but it’s loaded with health benefits. First of all, it contains Vitamins A (good for the eyes), D (good for the bones), E (good for the skin) and K (good for the heart). These all just so happen to be fat-soluble vitamins and since they’re embedded in this dietary fat your body can readily absorb them. Secondly, ghee provides a cancer-fighting antioxidant named conjugated lineolic acid (CLA), which has been linked to preventing cancer. Lastly, ghee is great for cooking because it doesn’t break down in high heat like many cooking oils (e.g. canola and safflower). When cooking oils break down in high heat they produce free radicals, which damage our cells and DNA leading to mutations that can cause certain diseases. Ghee’s smoking point is between 325°F and 375°F, which is much higher than the smoke point of canola or safflower oil so you’re less likely to run that risk while simply sautéing your onions.

Vegetarians and vegans, if you don’t know about nutritional yeast, you ought to. Why? Well for starters, it is an excellent source of non-animal protein. Drilling down into the details, MindBodyGreen boasts that just two tablespoons of this bizarre but tasty substance (“hippie dust”) contain 9 grams of protein, beating out a glass of whole milk, an egg or an ounce of beef. It’s also a great source of Vitamin B-12, a vital nutrient for your body’s nerve and blood cell health. Most sources of Vitamin B-12 are found in animals, making nutritional yeast an important component of a healthy vegan or vegetarian diet. One tablespoon contains a full day’s supply of this critical B vitamin.

Before you hit the grocery store to gather the fresh produce you’ll need, support your community by checking the stocks of your local farmers market (if it’s still up and running). Or if you live in the DMV, give Relay Foods a try. I worked with the Relay team on my first MOARfit Nutrition for Athletes Clinic last summer and completely jumped on the bandwagon. Their online grocery store brings the basics, specialty foods and local produce together in one place–i.e. you get convenience and quality, sustainable ingredients. Ok, enough plugging for now. Let’s get on to that recipe….

Potato Leek Soup w/ Watercress

What You’ll Need:

1 Tbs coconut oil (or olive oil)
1 Tbs ghee (or unsalted butter)
1 sweet onion, diced
2 stalks of celery, diced
3 leeks, cleaned and cut into 1/4-inch rounds
3 cloves of garlic, crushed
1/2 tsp cayenne
Sea salt and pepper, to taste
2 Tbs sherry vinegar
5 medium potatoes (about 5 cups chopped)
6 cups reduced-sodium vegetable stock
1 /4 cup fresh parsley, minced
1/4 cup nutritional yeast*
4-oz fresh watercress (about 3-4 loosely packed cups)

*If you prefer, used a 1/4 cup or Parmesan or Romano cheese instead of nutritional yeast.

How to Make It:

Heat oil and ghee in a large (5-6 qt), heavy pot (I adore using my Cuisinart Dutch Oven for all soups) over medium heat. Add onions, celery and leeks, sautéing 5-7 min or until tender and translucent.
Add garlic, cayenne and salt and pepper, cooking for another 2-3 min then add your vinegar to deglaze the bottom of the pan.
Add potatoes, making sure to coat them in the spices and onion/shallot/leek mixture.
Add vegetable stock and bring the mixture to a boil, then reduce to a simmer for about 15 min. The potatoes should be easy to pierce and pick up with a fork.
Finally, add in your parsley and nutritional yeast. Using an immersion blender (if you have one), purée the mixture in your pot until smooth.
Adjust your seasoning for spice and saltiness.
Serve with a few tablespoons of chopped watercress and enjoy!

If you want to amp up the Yum Factor (and subsequently deviate from Meatless Monday), add 2 oz of pancetta to the mix after the onion and celery but before the leeks. This will of course remove that vegan and/or vegetarian stamp from the recipe but it does add some depth and richness to the flavor of the soup.

January 7, 2014

Fennel “Cream” Sauce with Blackened Tomatoes

This week’s recipe for a gluten-free, vegan pasta sauce features hearty, healthy fennel. Fennel is packed with dietary fiber, vitamin C, potassium and manganese, and provides a good amount of folate–a B-vitamin critical for proper function of your nervous system. When munched on raw, it has a light anise flavor that mellows out when cooked.

Fun fact #1: I learned from some family friends who grew up in Europe that the Swiss use raw fennel on veggie platters in place of celery.

Fun fact #2: fennel is one of the primary flavors in absinthe.

I adore the flavor of fennel, raw or not, and always have it on hand during the winter months for frittatas, stir-frys and snack time. What follows is my take on a vegan Fennel “Cream” Sauce. I paired it with gluten-free, quinoa pasta, blacked tomatoes (also included in the recipe) and cast-iron grilled chicken. If you’re aiming to keep this vegan, steer clear of the meat and opt for some cannellini beans instead.

Fennel “Cream” Sauce with Blackened Tomatoes

What You’ll Need –

For the Fennel “Cream” Sauce:

1 tbs grapeseed oil
1/2 fennel bulb, plus 1/4 c fronds
1/2 white onion
2-3 cloves garlic
2 tbs sherry or raspberry vinegar
Juice of one lemon
1/4 c nutritional yeast
1/4 c olive oil
1/2 tsp turmeric
1/4 tsp cayenne
Sea salt and ground pepper to taste

Directions:

Heat grapeseed oil in a frying pan over medium-high heat. Add onions (coarsely chopped) and cook 1-2 min. Add fennel (coarsely chopped) and cook another 4-6 min. Once the onion and fennel have softened (the onions will appear translucent and both vegetables will start to brown around the edges), add your garlic–the cloves can remain whole as you’ll be blending this in a food processor–and cook another minute or so. You should start to see brown bits sticking to the bottom of your pan. So as to keep all that yummy flavor in your sauce, splash a couple tablespoons of sweet vinegar into your pan to deglaze. Give the mixture a stir and remove from heat.
Add mixture to your food processor with the lemon, nutritional yeast. olive oil, turmeric, cayenne, and salt and pepper to taste. Pulse until it’s blended to your preferred sauce consistency.
Pour over cooked, gluten-free pasta or go grain-free with a bowl of hearty winter vegetables or sauteed kale.

For the Blackened Tomatoes:

1 tbs olive oil
1 cup grape tomatoes
Sea salt

Directions:

Pre-heat a cast-iron pan over medium-high heat (if you don’t have cast-iron opt for your heaviest frying pan).
Cut tomatoes in half. On the rounded (uncut) side, make a small “X” cut. Drizzle “X” sides with olive oil and sprinkle with sea salt.
Place the tomatoes “X” side down in your preheated pan and let them cook without turning.
After about 2-3 minutes, peel up the edges and look for blackened skin with a little red showing through–and if you aren’t quite there yet, cook them a little longer.
Remove from heat and add to your pasta and sauce mix.

To complete the meal:

1 cup gluten-free pasta
12 oz (or 3/4 lb) protein of choice (I went with free-range chicken)

Directions:

Cook pasta according to package instructions. Drain and set aside.
Fillet the chicken, coat it in some olive oil, salt and pepper (or your favorite marinade), and cook it in the same cast-iron pan (if you have one) as your tomatoes over medium-high heat for about 5 min per side.
Combine pasta with sauce and blackened tomatoes, then top with slices of your chicken (3 oz per person/serving).

{serves 4}

December 9, 2013

Pumpkin Power Cookies (V) (GF)

With December upon us pumpkin fever will soon be coming to an end. Well, I don’t know about you but I’m not ready for that yet. In an attempt to keep my pumpkin love affair going until the well runs dry, I’ve got yet another pumpkin-themed recipe for you.

This recipe for Pumpkin Power Cookies is vegan, gluten-free and low on the glycemic index thanks to the wonders of coconut palm sugar, the latest sugar alternative to hit grocery stores. Made from the crystallized sap of coconut palm trees, this natural sweetener contains potassium, iron and vitamins and may help stabilize blood pressure and regulate spikes in blood sugar. Best of all, it can be used 1:1 to replace the sugar a recipe calls for and even acts like sugar in baking (meaning it creams well with butter and all that jazz).

I’ve raved about the benefits of pumpkin (fiber + vitamins A/C) before but it’s been a while since I’ve used this soapbox for a good old-fashioned dark chocolate speech. Here goes…

I used very dark chocolate (100% cacao) in this recipe. It’s not sweet and it’s not for everyone. Whether you go the vegan chocolate route or choose to opt for something a little milder (say 70-85% cacao), quality dark chocolate is rich in fiber, iron, magnesium, copper and manganese. It is also choc-full (I couldn’t resist) of antioxidants. Studies show that this dark beauty may even help lower bad LDL cholesterol, protect you from sun damage and lower blood pressure.

These cookies will not only satisfy your sweet tooth but are also a great pre-workout snack with 14g of gluten-free carbs to fuel your fire, heart-healthy fats and a few grams of protein (which you don’t want much of pre-workout anyway). At only 110 calories a pop, try munching on two 2-3 hours before your next workout and feel the pumpkin power!

Pumpkin Power Cookies

What You’ll Need:

1 cup brown rice flour
½ cup gluten-free rolled oats
½ tsp baking soda
½ tsp sea salt
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
¼ tsp ground cloves
¾ cup organic pumpkin puree
½ cup coconut sugar
¼ cup extra virgin coconut oil, melted
½ tbs ground flaxseed
1 tsp vanilla extract
2-oz very dark chocolate (70-100%), coarsely chopped or chips
¼ cup pecan pieces (optional)
¼ cup cup dried tart cherries (optional)
¼ cup unsweetened shredded coconut (optional)

How to Make Them:

Preheat oven to 350° F.
In a large mixing bowl, combine rice flour, oats, baking soda, sea salt and spice.
In another mixing bowl (preferably that of a standing mixer), combine pumpkin, sugar, coconut oil, flaxseed and vanilla.
Slowly add dry ingredients (2) to wet (3) and mix on medium speed (or with a brisk whisk) until combined.
Stir in chocolate chunks and any of the optional ingredients until evenly distributed throughout.
Drop rounded tablespoons onto a non-stick cookie sheet. Flatten each mound slightly with a spoon or fork, leaving about 1 inch between each cookie.
Bake for 14-16 minutes.
Move cookies to a wire rack and cool completely (otherwise the might fall apart).

Yields 20 cookies.

Nutrition Info:

With all the fixings – 110 calories; 6g fat; 2g protein; 14g carbs

Without the optional ingredients – 88 calories; 4g fat; 1g protein; 12g carbs

Source: Self Nutrition Data

November 18, 2013

Lemon Ginger Apple Butter for your Meatless Monday (GF) (V)

As the saying goes, an apple a day keep’s the doctor away. The old adage is more than just a common cultural phrase, it’s a health claim backed by science. According to one of my favorite NYT columns, Well, consuming apples is linked to a decreased risk of stroke. Apples are also an excellent source of dietary fiber, which may be effective for those with high blood pressure. Like other colorful fruits, apples contain a number of antioxidants and phytonutrients, including the flavonol quercetin, which has been associated with reducing inflammation in the body.

The best part about apples, in my opinion, is that unlike berries and (my personal favorite) pomegranate seeds, they are relatively inexpensive. And at this time of year, it’s easy to source them locally–or better yet, pick your own!

After a recent trip to Stribling Orchard in Markham, VA I was left with a bounty of apples in need of a purpose. Since my slow-cooker is my chosen culinary best friend this fall, I decided to give apple butter a whirl. The result is a deliciously lemon-ginger spiked treat, perfect atop your Sunday morning pancakes or cup of plain yogurt.

Lemon-Ginger Apple Butter

What You’ll Need:

8-10 medium to large apples

zest of one lemon

juice of one lemon

1 inch grated fresh ginger

1 tsp cinnamon

1/2 tsp. allspice

1/2 tsp cloves

1/2 cup Demarra cane sugar

How to Make It:

1. Wash and core apples, then rough chop them (leaving skin on).

2. Fill a 5 quart slow-cooker with your apples then toss together with lemon, zest, spices and sugar.

3. Cover and cook on high for 5-6 hours.

4. Blend the cooked apples until smooth with a hand blender or in a food processor.

5. Let cool then serve immediately or give canning a try to preserve your pickings all winter long.

November 11, 2013

Pumpkin Spice Granola

I really thought my pumpkin obsession had subsided after eating one too many pumpkin-shaped Reese’s peanut butter cups on Halloween. I was truly convinced I’d moved on following my back-to-back pumpkin soup, pumpkin bread, and pumpkin smoothie recipes. I was cured of my fixation–was until I caved and had an almond milk PSL (that’s a pumpkin spice latte for those of you haven’t been to a coffee shop in the last 6 weeks) this weekend. The flame was reignited and the inspiration instantly came to me–I would create my very own PSG (that’s Pumpkin Spice Granola), which it turns out was even better than that PSL.

You’ve heard me rave about the nutritional powerhouse that is pumpkin, so I won’t inundate you with all those fun facts again. Okay well maybe just one sentence to reenforce this gorgeous gourd’s health profile. Pumpkin is packed with fiber, Vitamin A, Vitamin C and a few grams of plant protein, and at only 50 calories per serving is a perfect balance to all that Halloween candy you’ve been eating (guilty as charged).

Without further ado, it’s PSG time!

Pumpkin Spice Granola

What You’ll Need:

5 cups gluten-free rolled oats
1 cup raw pumpkin seeds (pepitas)
1/2 cup coconut oil (liquid or melted)
3/4 cup (or half a 15 ounce can) pumpkin puree
3/4 cup maple syrup or honey
1 Tbs vanilla extract or 1 vanilla bean scraped
1 Tbs ground cinnamon
1 tsp ground nutmeg
3/4 tsp ground cloves
1 inch ground fresh ginger
Optional: 1 cup dried blueberries, chopped dates or tart cherries

How to Make It:

Preheat the oven to 325°F
In a large bowl, mix together the oats and raw pumpkin seeds.
In a blender, blend together the coconut oil, pumpkin puree, maple syrup, vanilla, cinnamon, ginger, nutmeg, and cloves until smooth.
Pour blender mixture over your dry ingredients and stir until evenly coated
Spread the mixture on a lipped baking sheet, pressing it down to evenly cover all the way to the edges.
Bake for 1 hour, gently turning the granola with a spatula every 15 minutes. Flip in sections so that you’re sure to keep some tasty clumps. Also make sure you move some of the granola from the edges to the middle and from the middle to the edges about halfway through cooking so that it cooks evenly.
After an hour, turn the oven down to 300°F and cook another 15 -25 minutes. You’ll know it is done when it is dry to the touch and piece left to cool on the counter turns crispy. Remove from the oven and let it cool.
If you’re adding dried blueberries or cherries, stir them in while the mix is still cooling.
Store in an air-tight container for up to 2 weeks.