Four Reasons Mila is my Chia of Choice and a Recipe for Chocolate Chip Chia (Mila) Bars

Dairy Free, Egg Free, Gluten Free, Main Meal, Quick and Easy, Raw, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian 12 Responses »

Jun 162013

There are four reasons I choose Mila.

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chia (Mila) Bars

WHY is it better? A fair question. Over the years, I have been approached with many various products – from skin care, to food, to pills and shakes and this is the only product I have chosen to support.

Quality.

We need to eat Omega 3′s, our bodies can not produce them.

There are so many benefits of Omega 3′s including:

Protection against:
heart disease
stroke
rheumatoid arthritis
inflammatory bowel disease
lupus
autism
depression, bipolar, eating disorders
joint degeneration
asthma
Many other diseases caused by inflammation (Google “Omega 3′s, any condition and medical studies” and you will see if Omega 3′s help that condition)

Chocolate Chip Mila Bars

First let me back up and start with why I choose chia in the first place.

Fish Oil: I do not take fish oil pills because of several discoveries during my research over the years; the first being cancer-causing “fish oil lipid peroxidation“, secondly, contaminants such as PCB’s and mercury may be present and thirdly, the side effects such as gas, bloating, belching and diarrhea. Fish oil is a man made supplement and I prefer to eat mostly whole raw foods because of the multiple benefits that come along with it – fiber, protein, calcium, vitamins and nutrients.

So that leaves me with plant based sources – chia and flax.

Flax: For the same reasons that people are scared of soy, flax is on my “consume less” list – flax is a phytoestrogen. Phytoestrogens can change the hormone balance in the body and there has been some evidence that it can promote the growth of cancer tumors. The jury is still out on whether high amounts of soy and flax can help or hurt, but I eat a fair amount of soy so I choose to limit the amount of flax I eat. Flax can also go rancid very quickly and many of the sources are genetically modified – therefore banned in several countries.

Mila vs other brands Chia: Chia grows best in climates along the equator with nutrient dense soil. Lifemax has connected with several farms in these regions and ensured they only grow organic, non-GMO seed. As each harvested crop comes into the warehouse it is randomly sampled by independent laboratories to ensure that the quality of the seed is the same from scoop to scoop. The various crops are blended together to guaranty the high amounts of fiber, Omega 3′s, protein etc. The seeds are then cleaned in a five step cleaning process housed in a facility that ensures there is no wheat or other contamination and therefore is certified gluten free, and finally the seeds are micro-sliced to ensure maximum absorption without damaging the contents of the seed.

Results from scientific study from the North Carolina Research Institute on Mila vs other brands of chia.
Results from scientific study from North Carolina Research Institute on absorption of micro sliced chia

After finding Mila I asked myself – how DO the other brands clean their chia seeds? Have you ever tried to clean a chia seed? They are about the size of the head of a pin, so the likelihood is high that most brands are not being as thoroughly cleaned for dirt, mold and salmonella.

Chocolate Chia (Mila) Bars

I experienced the difference personally.

For years I ate organic chia until my mom’s neurology nurse practitioner sent me a month supply of Mila for my personal review. After eating it for three weeks I noticed better energy and better digestion and three months later won my battle with depression.
I have also seen the difference in my mom with her Multiple Sclerosis – she has much more energy and it helps keep her weight down, thereby making it easier to get around. There are so many stories I’ve come across from people that have been helped by this food that I can’t ignore the fact that it is different.

Chocolate Chia (Mila) Bars

100% FAIR TRADE – this company gives back. This is one of my most favorite reasons!

The small farmers that are taught to grow this organic seed are located in some of the most impoverished countries in the world. Not only can they consume it for their nutritional benefit but also are given a way to make an income for their families though fair trade standards. Fair trade is so important for any product you consume. These standards ensure ethical working conditions for the farmers, prohibit child labor and ensure sustainable farming practices. This comes at a higher price – but is absolutely worth it.

lifemaxfoundation.org

“Our long-term world vision is to educate families in villages to sustain themselves by teaching them to grow the healthiest whole, raw food. Our access to this extraordinary seed gives us the opportunity to affect the well-being of those around the world. Our goal is not only to change their health but also to create an economical infrastructure for the benefit of future generations.”

Lifemax Foundation

Lifemax gives people a way to not only get the food for free but to create a real asset for themselves and their family

I agree with my friend Mikaele at Green Your Spirit. In today’s economic climate people are definitely looking for additional sources of income and this is a food that everyone from your grandmother to your children to your pets needs in their diet. The reality is that most people are now at least aware of Omega 3′s but are not necessarily consuming what their body needs. What a gift to be able to offer people! I love the fact that I’m creating an asset for my daughter in the future.

The most that can be spent on Mila is $1.57 per serving - preferred customer and distributors get it for less. It is definitely worth it to me to spend the money on this blend. Nutrition is the one thing I will not skimp on for myself and my family. This is why I belong to KyV Farm, a organic, local farm share and why I shop at Native Sun. I am willing to pay for the assurance that the food I’m putting into my body is quality.

To purchase a bag of Mila click here. $1.57 per serving.
If you try Mila and love it, you can become a preferred customer and get the food for $1.43 per serving.
For details on becoming a distributor, email me at chefdawn(at)hotmail.com. $1.29 per serving.

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chip Chia (Mila) Meal Replacement Bars

Inspired by Wellness Mama
Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

8 pitted Medjool dates
Rounded 1/8 tsp salt
1/2 cup Mila
3 Tbsp sunflower seed butter (or peanut butter)

Optional
2 Tbsp mini chocolate chips (I used Enjoy Life, vegan)
2 Tbsp roasted sunflower seeds

Directions

1. Place dates in a food processor and process into a paste; add salt, Mila and sunflower seed butter; mix by hand. (If needed add up to 1 additional Tbsp sunflower seed butter if mixture is too crumbly. This will adjust calorie content.) Mix in mini chocolate chips and sunflower seeds and form a large ball; press into a square shape and cut into four equal bars.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 256.8
Total Fat 14.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 125.3 mg
Potassium 198.9 mg
Total Carbohydrate 25.9 g
Dietary Fiber 8.4 g
Sugars 15.8 g
Protein 7.0 g

Vitamin B-6 1.4 %
Vitamin E 10.2 %
Calcium 9.8 %
Copper 11.1 %
Folate 0.8 %
Iron 11.1 %
Magnesium 11.2 %
Manganese 13.2 %
Niacin 5.6 %
Pantothenic Acid 1.0 %
Phosphorus 12.0 %
Riboflavin 0.6 %
Selenium 0.7 %
Thiamin 0.6 %
Zinc 4.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope you enjoy these Chocolate Chip Chia (Mila) Meal Replacement Bars!

The Most Important Thing and a Recipe for Savory Quinoa Florentine

Camping, Dairy Free, Egg Free, Favorites, Gluten Free, Gratitude, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Soy Free, Vegan, Vegetarian 1 Response »

Jun 112013

Before I get to my Savory Quinoa Florentine recipe – I’ll share a tidbit I learned over my long 35 year life.

Quinoa Florentine

Things are not important – experiences are what matter.

Laura S Walker State Park

Make the time to do the important things. What are the important things?

Think about what means the most to you. How would you feel if that thing was no longer there? Could you just get another one?

Ah – there is the key. With material things, we can always get another one. But the people and the experience can’t be replaced.

When people ask me why I love camping “in the dirt and bugs”, experience is why I love it. In a hotel room, you most likely won’t be outside as much. You might do some sightseeing during the day, go back to the hotel and watch some TV as you get ready for dinner. But CAMPING gets you outside – getting to feel, hear and see nature. (As long as you aren’t in one of the converted buses with your satellite dish outside.) No electronics in sight.

Some of the best things about last weekend’s trip…..

Watching my friend Justine enjoying the sunset as her son fishes. Taking my daughter kayaking.
The stillness by the water in the morning.

Laura Walker State Park

Chatting by the fire as a cool breeze blows, sipping a glass of chilled chardonnay.

Laura Walker State Park

My daughter – so proud of her little camper.

Laura Walker State Park

Roasting the perfect marshmallow.

Laura Walker State Park

Quietly spending time with my mom.

Mom Laura Walker State Park

The kids fishing for Lilly pads.

Fishing at Laura Walker

One thing that struck me recently while cleaning out my dad’s office was that all these things – small mementos, things he collected, art work….he wasn’t able to take anything with him. He’s moved on to another place and all he can take with him is love, his experiences and the journey.

I came across a quote in a book about “the dash” that fits perfectly. The dash is that space between the date of someone’s birth and death.
“For it matters not how much we own; the cars or the house…the cash, what matters is how we live and love and how we spend our dash. So think about this long and hard….are there things you’d like to change? For you never know how much time is left that can still be rearranged. If we could just slow down enough to consider what’s true and real, and always try to understand the way other people feel. And be less quick to anger, and show appreciation more, and love the people in our lives like we’ve never loved before. If we treat each other with respect, and more often wear a smile….Remembering that this special dash might only last a little while.” – Linda Ellis

Take the time to enjoy life. Put the phone down. Cook a meal that nourishes your body and soul.

Quinoa Florentine

I love cooking with quinoa because it is one nourishing food we can take the time to cook. 15 minutes is all – and a quick five of rest.

Quinoa Florentine

Quinoa is versatile, and can be dressed up or eaten simply on it’s own – with a bit of salt.

Quinoa Florentine

This quinoa Florentine is more of the dressed up version – but simply and elegantly – with tomatoes, onions, garlic and spinach; cooked just long enough to give the vegetables a nice sweet caramelization, adding the spinach at the last minute to quickly steam it down and save those important vitamins and minerals.

Quinoa Florentine

Serves 4 rounded 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, June 7 through July 6, 2013

Ingredients

1 cup quinoa**
1 1/4 cup water or veggie broth
1 Tbsp extra virgin olive oil
1 pint cherry or grape tomatoes
1/4 tsp salt (plus extra, to taste)
1 onion, chopped
3 cloves garlic
2 Tbsp to 1/4 cup white wine
7 oz to 10 oz baby spinach

Directions

1. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion; cook 7 to 10 minutes or until translucent; add garlic, cook an additional 2 minutes.

2. Meanwhile, heat water or broth over high heat; rinse quinoa with a fine mesh strainer; add to boiling water or broth; reduce heat and cover. Cook 15 minutes; remove from heat; let sit an additional five minutes.

3. Add tomatoes and salt to onion mixture and 1 to 2 Tbsp white wine; cover and cook 20 minutes or until tomatoes burst; uncover cook an additional 5 minutes, adding additional wine as needed; add spinach, cover and cook 2 minutes, or until wilted; uncover and stir well.

4. Reserve 1/2 cup quinoa for later use; stir in spinach mixture; toss gently.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 181.5
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 196.0 mg
Potassium 312.1 mg
Total Carbohydrate 26.9 g
Dietary Fiber 3.6 g
Sugars 1.0 g
Protein 6.4 g

Vitamin A 101.9 %
Vitamin B-6 6.6 %
Vitamin C 36.1 %
Vitamin E 7.1 %
Calcium 7.3 %
Copper 3.9 %
Folate 25.8 %
Iron 24.5 %
Magnesium 10.8 %
Manganese 27.5 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 3.1 %
Riboflavin 6.1 %
Selenium 1.2 %
Thiamin 3.1 %
Zinc 2.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy this Savory Quinoa Florentine!

Roasted Balsamic Mushrooms and Tomatoes

Dairy Free, Egg Free, Gluten Free, Native Sun Recipe, Quick and Easy, Side Dish, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 2 Responses »

Jun 062013

Hen of the woods, bears head tooth, giant puffballs and the shaggy mane.

They aren’t names of characters in a children’s book – they’re names of edible mushrooms!

Roasted Balsamic Mushrooms and Tomatoes

Ever wondered how in the world people identify edible wild mushrooms?

Most of the store-bought mushrooms we eat today are grown on farms in sterilized environments – definitely my suggestion when choosing to nosh on these fanciful little fungi – but how interesting to learn about what folks do in the field when identifying edible mushrooms!

Mushroom Farm

Organic Mushroom Farm

Most mushrooms have small gills under the cap where spores are produced. These spores are released into the air beneath the mushroom, and are also one of the ways edibles can be identified. The cap is placed on a white sheet of paper and the color of the spores examined – this is called a spore print. Some other methods that are used include color, odor, habitat and season, and in modern times, microscopically.

Mushroom Gills

My suggestion, should you choose to try your hand at ingesting wild mushrooms, is to take a class on edibles, get a field guide to mushrooms in your area and to learn as much as possible prior to venturing out because eating the wrong type of mushroom can be deadly. According to the experts- when in doubt throw it out!

There is only one type of mushroom it is VERY important to purchase. And that is the organic mushroom. Mushrooms are so porous that they readily absorb pesticides, fungicides and any metals or toxins in their environment. If you are concerned about the pricing of organic mushrooms – try your hand at growing them at home with a fun little box farm! Here is one example.

Be sure to store your mushrooms in the fridge when you get them home because higher temperatures will result in the loss of nutritional value. Many mushrooms have immune system boosting and anti-inflammatory properties, high amounts of b-12, and crimini (button) mushrooms in particular are a significant source of CLA, or conjugated linoleic acid, a type of fatty acid that can lessen the production of estrogen that some breast cancer tumors rely on for growth.

As for the taste? Earthy, meaty and a touch sweet with the balsamic vinegar and tomatoes with just the right amount of acidity.

Roasted Balsamic Mushrooms and Tomatoes

Serves 3
Vegan, Gluten Free
Printable Recipe

Ingredients

1 10oz pkg button mushrooms
2 vine ripe tomatoes
1/4 cup balsamic vinegar
1 Tbsp oil (I used avocado oil that is heat stable.)
1/8 tsp coarse sea salt
Fresh ground pepper, to taste

Directions

1. Preheat oven to 400F. Wipe mushrooms clean of dirt and slice; slice tomatoes; toss mushrooms and tomatoes in balsamic vinegar, oil, salt and pepper; cook 25 to 30 minutes or until tomatoes and mushrooms are cooked through and caramelized.

Nutrition Facts
3 Servings
Amount Per Serving

Calories 79.9
Total Fat 5.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 111.1 mg
Potassium 388.0 mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.6 g
Sugars 1.8 g
Protein 3.3 g

Vitamin A 5.2 %
Vitamin B-12 0.6 %
Vitamin B-6 7.1 %
Vitamin C 10.7 %
Vitamin D 17.9 %
Vitamin E 4.1 %
Calcium 0.5 %
Copper 16.6 %
Folate 5.3 %
Iron 3.9 %
Magnesium 3.3 %
Manganese 4.4 %
Niacin 19.5 %
Pantothenic Acid 15.2 %
Phosphorus 9.0 %
Riboflavin 24.3 %
Selenium 12.2 %
Thiamin 7.3 %
Zinc 3.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconut Berry Crisp – On The Grill!

Dairy Free, Dessert, Egg Free, Gluten Free, Kid Friendly, Native Sun Recipe, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 1 Response »

May 312013

It’s gettin’ hot in here.

Coconut Berry Crisp

So heat up the grill instead of the oven!
(Although feel free to use the oven too – I tried both ways and they both work well.)

Coconut Berry Crisp

This was the dessert I made TWICE over the memorial day weekend. Fruit crumbles and crisps are probably my favorite dessert because they are so fool proof.

Almost.

The first time I made this recipe I was at a friend’s house. I popped it into their top oven because we hadn’t heated up the grill; I set the timer for an hour and peeked in on it regularly – wondering why it wasn’t bubbling yet. FINALLY the timer went off, but strangely, the top still wasn’t golden as expected. Our friend Kyle opened up the oven and realized it was cold.

I had turned on the lower oven instead of the top oven. Oops.

____________________________________

Like this? You may also like these!

Blissful Blueberry Bake
Curried Pear Crumble
Tropical Mila Crumble
Country Apples and Walnuts
Honey, Balsamic and Fresh Fig Tart

Coconut Berry Crisp

The moral of the story is – go with the grill instead of your friend’s double oven. At least you’ll know it’s cookin’.

This dish is sweet but not too sweet, tangy from the berries and satisfyingly filling from the oats and chia. It is absolutely delicious with a scoop of creamy vanilla coconut ice cream on top.

Coconut Berry Crisp

Coconut Berry Crisp – On The Grill!

Serves 6
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, May 7 through June 6

Ingredients

1 cup gluten free oatmeal
1/4 cup raw cane sugar
1/4 cup unsweet shredded coconut**
2 Tbsp chia (I used Mila)
1/4 tsp coarse ground sea salt (plus a dash extra to sprinkle on fruit)
2 Tbsp coconut oil, melted
2 10-oz bags frozen organic fruit
2 Tbsp agave

Optional
Vanilla coconut ice cream

Directions

1. Preheat grill to medium high- about 350F.

2. Mix oatmeal through 1/4 tsp salt in a magic bullet or small food processor (a few pulses to create a coarse grind); stir in coconut oil.

3. Mix fruit, agave and dash of salt in a small bowl; spray jelly roll baking dish with cooking spray; add fruit mixture; top with oatmeal mixture; place on grill for 1 hour.

4. Top each serving with optional vanilla coconut ice cream.

What is Mila? Here is my story.
Want to try some? Click here.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 200.7
Total Fat 6.8 g
Saturated Fat 4.1 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 97.8 mg
Potassium 66.1 mg
Total Carbohydrate 35.0 g
Dietary Fiber 4.7 g
Sugars 22.0 g

Protein 2.6 g
Vitamin A 0.9 %
Vitamin B-6 2.8 %
Vitamin C 3.9 %
Vitamin E 4.8 %
Calcium 13.8 %
Copper 1.6 %
Folate 1.7 %
Iron 4.5 %
Magnesium 8.2 %
Manganese 7.0 %
Niacin 2.5 %
Pantothenic Acid 1.2 %
Phosphorus 19.4 %
Riboflavin 2.7 %
Selenium 0.1 %
Thiamin 5.3 %
Zinc 0.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutritional Yeast Vinaigrette

Dairy Free, Dressing, Egg Free, Favorites, Gluten Free, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 4 Responses »

May 272013

One of my most favorite ingredients ever!

Nutritional yeast is a vegan support formula where yeast (a form of fungus/mushroom) is grown on molasses, heated to kill the yeast, and finally dried into the texture of flakes. It may be fortified with B Vitamins and has about 70 calories and 8 grams of plant based protein in one 2 Tbsp serving. It has a delightfully cheese-like flavor and I use it in place of any recipe that calls for Parmesan cheese.

Some great uses for nutritional yeast, or “nooch” for short, are sprinkling it on popcorn, creating a cheese sauce for pasta, a thickener for soups, as a replacement for ground oatmeal in my favorite 10 minute, 5 ingredient black bean burgers or this super easy cheesy kale tomato sauce, I love sprinkling it on my daughter’s quesadillas for added protein and on her tortilla pizza for that cheesy flavor.

This perfectly balanced dressing is slightly tangy, a little sweet and savory at the same time. It’s perfect to dress a salad or marinate tofu or tempeh. Enjoy!

Nutritional Yeast Vinaigrette

13 Tbsp
Vegan, Gluten Free
Inspired by one of my most favorite restaurants, the Manatee Cafe
Printable Recipe
**Ingredient on sale now at Native Sun Natural Foods Market May 7 through June 6

Ingredients

1/4 cup + 1 Tbsp extra virgin olive oil
1/4 cup cider vinegar
2 Tbsp nutritional yeast**
2 Tbsp water
1/8 tsp salt
2 tsp agave or honey
1 rounded tsp coarse ground, prepared mustard

Directions

1. Mix all ingredients together in a small jar or dish.

Nutrition Facts
13 Tbsp
Amount Per Tbsp

Calories 55.0
Total Fat 5.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 3.8 g
Cholesterol 0.0 mg
Sodium 21.6 mg
Potassium 29.2 mg
Total Carbohydrate 1.7 g
Dietary Fiber 0.3 g
Sugars 0.3 g
Protein 0.6 g

Vitamin B-12 10.2 %
Vitamin B-6 36.9 %
Vitamin E 3.2 %
Calcium 0.1 %
Copper 0.6 %
Folate 4.6 %
Iron 0.6 %
Magnesium 0.6 %
Manganese 0.9 %
Niacin 21.5 %
Pantothenic Acid 0.8 %
Phosphorus 1.4 %
Riboflavin 43.5 %
Selenium 2.5 %
Thiamin 49.2 %
Zinc 1.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Decadent Black Bean and Quinoa Brownie Fudge

Dairy Free, Dessert, Egg Free, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Quick and Easy, Soy Free, Vegan, Vegetarian 5 Responses »

May 152013

Decadent Black Bean and Quinoa Brownie Fudge

Over a week ago I had this post read to print when the unthinkable happened. In an effort to get back to some normalcy and keep my mind off things I am up and looking at my site and want to share something positive and fun with you – this brownie/fudge recipes.
Mila lovers – this is another great way to eat your Mila.
I’m looking forward to making these again as soon as I can.

______________________________________________

There are certain flavors that just don’t work.

Decadent Black Bean and Quinoa Brownie Fudge

Like toothpaste and orange juice. Yuck!

Black Bean Quinoa Brownie Fudge (Photo after refrigerating)

But there are some things that go together surprisingly well.

Cocoa powder in a chili recipe, bananas and beans in a salsa….

Black Bean Quinoa Brownie Fudge

…black beans and quinoa together in a dessert.

I’ve seen so many black bean brownie recipes recently that, frankly, look too dry. And I found none that had both black beans and quinoa together, so I thought, why not create one! I love my brownies super moist and gooey rather than cakey. If you want a more cake-like brownie try adding more quinoa flour and see how that works.

Decadent Black Bean and Quinoa Brownie Fudge

These little brownies are so moist and rich I had to call them brownie fudge. They are delicious at room temp or right out of the fridge – a perfect snack, dessert or even breakfast. My friend Justine and I each polished off two servings with coffee.

After one bite, Justine’s eyebrows rose in surprise - they’re delicious!

Decadent Black Bean and Quinoa Brownie Fudge

We all know the how great quinoa is for us – the super nutrient dense little seed that markets itself as a grain.

You sneaky little seed, we’re on to you.

Quinoa is high in protein, anti-inflammatory phytonutrients, and has a nice dose of healthy fat.
The high amounts of lysine and isoleucine actually make quinoa a complete protein source. The next time someone asks how you get your protein on a plant based diet and tells you that you can’t get all your nine essential amino acids – tell them to look up the facts about quinoa! Worlds Healthiest Foods is a great resource.

I hope you try these just out of curiosity and are pleasantly surprised as how delicious these are!

Decadent Black Bean and Quinoa Brownie Fudge

Decadent Black Bean and Quinoa Brownie Fudge

Serves 12
Vegan, Gluten Free
Printable Recipe

Ingredients

1 14.5oz can (1 1/2 cups) black beans (unseasoned, rinsed and drained)
1/3 cup agave or maple syrup
1/4 cup virgin coconut oil, melted (or vegetable oil) + 1 tsp to “butter’ baking dish
2 tsp vanilla
1/4 cup pure raw cane sugar
1 chia egg (1 Tbsp Mila + 3 Tbsp water)**
1/4 cup quinoa (ground into flour with a Magic Bullet, coffee grinder or blender)
1/4 tsp salt
3 Tbsp raw cacao powder (or cocoa powder) + 1 tsp
1/2 cup vegan mini chocolate chips (or chocolate chips of choice)

Directions

1. Preheat oven to 350F. Spread 1 tsp coconut oil evenly over 6×6 inch baking dish; sprinkle with 1 tsp cacao powder.

2. Blend black beans, agave, coconut oil and vanilla in a blender; mix sugar, quinoa flour, salt and cacao powder in a bowl and pour black bean mixture over evenly; mix well to combine; stir in chia egg, stir in chocolate chips; pour into baking dish; cook for 20 minutes or until top is firm.

3. Refrigerate 1 hour to overnight and cut into 12 squares.

**I recommend using Mila in this recipe. Why? Read my story. To purchase click here.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 182.6
Total Fat 8.0 g
Saturated Fat 5.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 49.1 mg
Potassium 102.9 mg
Total Carbohydrate 26.3 g
Dietary Fiber 3.0 g
Sugars 12.1 g
Protein 2.9 g

Vitamin B-6 0.8 %
Calcium 1.4 %
Copper 4.8 %
Folate 8.1 %
Iron 5.8 %
Magnesium 6.3 %
Manganese 7.4 %
Niacin 0.7 %
Pantothenic Acid 0.6 %
Phosphorus 7.3 %
Riboflavin 8.1 %
Selenium 0.6 %
Thiamin 3.6 %
Zinc 2.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vivian’s Rockin’ Raw Root Veggie Salad

Dairy Free, Dressing, Egg Free, Gluten Free, Lighter Fare, Low Cal, Raw, Salad, Side Dish, Soy Free, Vegan, Vegetarian 4 Responses »

May 012013

The moment one learns the joy of cooking is the moment things get interesting.

A whole world opens up. Recipes, cookbooks, classes, TV shows and food blogs.

It can be a bit overwhelming to the point that there are so many recipes you would like to create you ask, what will I create next? How do I choose?

And then someone makes a suggestion that sounds so amazing you just have to make that next.

Thank you Vivian.

Vivian’s Rockin’ Root Veggie Salad

My friend Vivian from KyV farm created this deliciously simple recipe to use up any radishes, root veggies, fresh herbs and any hearty greens that can stand up to hanging out in some marinade.

I officially dubbed it Vivian’s Rockin’ Raw Root Veggie Salad.

Vivian’s Rockin’ Root Veggie Salad

Make this basic marinated salad up once and eat 1000 different variations all week!

Add cooked beans and grains, raw nuts, dried fruit, fresh fruit, roasted tofu….

Stuff tacos with it or eat it as a side!

Vivian’s Rockin’ Root Veggie Salad

Once you try it I think you will agree – it’s an awesome way to eat raw root veggies!

Vivian’s Rockin Raw Root Veggie Salad

Vivian’s Rockin’ Raw Root Veggie Salad

Vegan, Gluten Free
Printable Recipe
Vegetables from KyV Farm

Ingredients

1 watermelon radish
1 golden beet (or any beet but it will color everything red)
4 large carrots (or about 3 cups)
1 small head red cabbage
1 green onion top
2 small green garlic (or 1 clove fresh garlic)
3 broccoli stems
Handful cilantro
Coarse sea salt and fresh ground pepper, to taste

Dressing
1/4 cup olive oil
3 Tbsp red wine vinegar (or balsamic vinegar)
2 tsp mustard
2 tsp agave (or honey)

Directions

1. Chop all ingredients or place in food processor to chop.

2. Whisk dressing ingredients and pour over salad mixture.

**No nutrition info since serving size may vary widely.

11 Vegan and Gluten Free Cinco de Mayo Recipes

Appetizer, Dairy Free, Egg Free, Gluten Free, Vegan, Vegetarian 5 Responses »

Apr 292013

Having a Cinco de Mayo party and just don’t know what to cook? I can help! Here are eleven delicious and healthy ways to celebrate.
Enjoy!

Feisty Vegan Taco Salad

Chipotle Walnut Lettuce Wrap

Festive Mexican Adzuki and Quinoa Bowl with Fresh Salsa

Grilled Corn, Onion and Black Bean Salsa

6 Ingredient Tempeh Fajitas

Mexican Tortilla Bake

Black Bean Soup with Forbidden Rice

Avocado Mango Tostadas

Quinoa and Black Bean Salad with Apricot Lime Vinaigrette

Tropical Mila (Chia) Crumble

Vegan Seven Layer Bean Dip with Cashew Sour Cream and Mila

How I Won the Battle with Depression and Got off Antidepressants – and a Sunny Mila (Chia) Dreamsicle Smoothie with 3000 mg of Omega 3′s

Articles and Reading, Beverage, Breakfast, Dairy Free, Egg Free, Favorites, Food Find, Gluten Free, Gratitude, Kid Friendly, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 9 Responses »

Apr 222013

I felt like a three ton weight was pressing on my shoulders and wanted to just lie in my darkened closet and not come out.

One of the hardest parts was that I looked normal.

Sunny Mila (Chia) Dreamsicle Smoothie

It is not easy to share the details of my life in a public forum like this, in fact I’ve had this post written for a while and continued to put off posting it because I just wasn’t sure I wanted to put it out there, but I’m going to do so in the hopes that I might be able to help someone else.

My life was (and is) seemingly perfect. I have a supporting and loving family, husband and daughter, a wonderful home, a job, I have figured out my passion, I have all my limbs and hey, I live in Florida, how bad can things actually be?

I was suffering from major depression. What made it worse was that I should NOT be depressed, right? I should have felt only happiness and gratitude. And I DID, but I also had a cloud that hung over my head and no matter how much I tried to talk myself out of it, read positive books, think positive thoughts, it would still be there. It was so bad that I would cry almost every day on the way on the drive to work and many days on the way home. When I got to work I would blow my nose, put some cover-up around my eyes, slap on some powder and put my glasses on to cover it up. I was exhausted all the time, so much so that it felt like physical pain. I would tell my mom this almost daily. Mom I’m so tired it hurts.

I had an aging (and very noisy) Labrador, Madison, that would wake me at night and afterwards I wouldn’t fall back to sleep which made the exhaustion worse. One particular weekend stands out in my memory. Some friends, Matt and Stephanie, came in town and several couples were going out for dinner. My hubby was busy doing something that I can’t recall so I was going to go myself. I put on a beautiful new dress that had the colors of the ocean, blues and greens, and drove to my friend Justine’s house 45 minutes away from mine to see them. Everyone was chatting and gathering their things to head to dinner. I tried to put on my game face but I was so worn down that I was wrestling with myself. Just suck it up and go, you’ll be fine. And the next thought, I’m so tired it hurts. I just want to sit at home and wallow. The exhaustion won. I said I’m so sorry, I can’t do it. I have to go home. I’m exhausted. I envisioned everyone mentally rolling their eyes at me. Of course they weren’t, but I was so embarrassed. I’m still embarrassed about that day and sad that I missed seeing Matt and Steph. I was too young to be that tired. Anyone is too young to be that tired.

That memory always fades into another; my husband and I were staying in St Augustine to celebrate the “February Birthdays” with about five other couples, and I was so worried about even making it to dinner, never mind out afterwards for drinks and music. I was so tired that I wanted to forgo dinner at the Floridian and just stay in my hotel room at the Edgewater by myself. I drank two red energy drinks and one and a half of those little energy bottles and was still exhausted. I was so embarrassed that I would resort to drinking such chemicals when I have a food blog about eating a healthy, plant based diet.

Sunny Mila (Chia) Dreamsicle Smoothie

I was on the highest dosage of Bupropion I could be on and I had tried many of the other antidepressants. Nothing seemed to work. My poor mom is a saint for listening to me through all the crying.

On a particularly dark day I said enough was enough and called my physician to see if she would increase my dosage again. I told her I just want to be a zombie. Get through the day. Go home. I don’t want to feel this weight any more. She said no. You are on the highest dosage. It can not be increased any more, Dawn. I cried about that.

My hair was falling out so I fired my hair dresser thinking that he had over-processed my hair.

Then one day I got an email from my mom’s neurology nurse practitioner, Megan. (My mom has Multiple Sclerosis.) Megan, asked me if I would do a talk on food, nutrition, recipes and my CSA (KyV Farm) for her MS group she runs and I told her of course, I would love to. She said my mom had been telling her about my food blog and she got very excited because she is vegetarian.

Things would come up and I didn’t get around to it, but we continued to talk and become friends. She became a regular follower of my blog and we would occasionally discuss recipes offline.

A while later I did a few posts about flax and chia seed. Once again she contacted me and said she saw I was eating chia seeds. I said yes, and told her how I was eating lots of organic chia and freshly ground flax daily. She asked if I had tried Mila, a raw seed blend. I said no and asked if it is organically grown and non GMO. She said yes to organic and no to GMO. She said I’d be happy to share some with you. I said as long as it’s one ingredient and is a whole, raw food, send it on over. I’d try it.

A few days later I got a large bag of seeds. Being the health nut that I am I cracked it open and began eating it. About three weeks into it I noticed better digestion, more energy and I was falling back to sleep after Madison woke me up at night. Hmm…well that was nice. The seeds I was eating before hadn’t had the same effects. I started getting low and asked her for more. About three months into eating it I noticed something about my depression. Not that I wasn’t getting upset, but that I wasn’t crying all the time. I seemed to be able to get over the hump easier.

Eager to get off any pharmaceuticals, I decided to cut out one day a week of taking them, after a week or two I cut out two days. And so on and so forth.

After a few months I was completely off pharmaceutical antidepressants, and for some reason I didn’t put two and two together. But I finally thought about it and the ONLY thing I had changed was this food.

I did some research. I found many studies about high amounts of Omega 3’s helping the symptoms of depression. The blend I was eating has 3000mg per serving, I know other brands do as well, but for some reason the organic kind I was eating before didn’t touch the depression.

The fact that I had no idea this was one of the “side effects” of eating this whole, raw food until after I was off the meds was what really moved me.

My hair started growing back in. I didn’t realize that many people experience hair loss on high dosages of antidepressants, so now that I was off them, my hair started growing back. Now, over a year later, I don’t even take one medication, my weight is lower and I have more energy. I can’t remember the last time I drank a disgusting red energy drink or took those little energy bottles. I have a cup or two of coffee in the morning because I enjoy it, and that’s all I need. I get up between 4:15 and 4:40 am and typically get to bed around 9 or 10 pm.

I’m so thankful that Megan sent me that purple bag of seeds that was so different than everything I had tried before that I think of her daily with gratitude.

The best part is that the three ton weight is gone. And I’m happy to say I finally did do that talk for the MS group and had a great time.

This is my story. I’m not embellishing or exaggerating. I still absolutely do get upset about things but am able to deal with them a bit better and find my moods much more even. I did join the business with Megan in order to share information about my story and the food that helped me so much and I’m so proud to represent it. I tell people about it like a good movie or good restaurant. If they want to try some, great and if not, that is fine too. I am NOT by any means saying that what I found will cure anything whatsoever, and I’m NOT giving any advice on how to get off antidepressants, all I know is my own experience and how it helped me. Everyone’s bodies are different and react differently to foods. Please also notice that I said it took THREE months. If I had been expecting the effects of this food I probably would have gotten impatient. Because I didn’t know this was a benefit of this food, it was like an added bonus. And what a bonus!

All I ask is that you treat yourself with love and consider the side effects of taking any sort of pharmaceutical BEFORE you start. Your doctor will most likely NOT try to treat any ailment through food and nutrition before going to pharmaceuticals. There are a very few like Megan and if you have found one, hold on to them like gold.

I have no idea what other ailments my body was suffering from those high dosages of antidepressants, not to mention the energy drinks but I am so thankful, every day, that I found this food.

If you have questions about my experience please contact me at chefdawn (at) hotmail.com.

“If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indication it’s not really food, and food is what you want to eat.”
― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Sunny Mila (Chia) Dreamsicle Smoothie

Sunny Mila Dreamsicle Smoothie

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup vanilla almond milk
2 mandarin oranges, peeled and sectioned
1/2 frozen banana, chopped
1 scoop (2 Tbsp) Mila
**If using unsweet vanilla almond milk, you can add a bit of agave, honey or sweetener of choice

Directions

1. Blend everything together and enjoy!

“While it is true that many people simply can’t afford to pay more for food, either in money or time or both, many more of us can. After all, just in the last decade or two we’ve somehow found the time in the day to spend several hours on the internet and the money in the budget not only to pay for broadband service, but to cover a second phone bill and a new monthly bill for television, formerly free. For the majority of Americans, spending more for better food is less a matter of ability than priority. p.187”

― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Nutrition Facts
1 Serving
Amount Per Serving

Calories 252.4
Total Fat 6.8 g
Saturated Fat 0.1 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 184.5 mg
Potassium 460.0 mg
Total Carbohydrate 43.9 g
Dietary Fiber 11.2 g
Sugars 28.2 g
Protein 6.5 g

Vitamin A 10.8 %
Vitamin B-6 14.6 %
Vitamin C 7.7 %
Vitamin D 25.0 %
Vitamin E 50.7 %
Calcium 53.3 %
Copper 4.6 %
Folate 2.4 %
Iron 10.9 %
Magnesium 7.7 %
Manganese 20.9 %
Niacin 1.4 %
Pantothenic Acid 1.3 %
Phosphorus 14.0 %
Riboflavin 5.0 %
Selenium 0.8 %
Thiamin 1.5 %
Zinc 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto PLUS Tips on How to Make Tofu Look Like Chicken!

Articles and Reading, Dairy Free, Egg Free, Favorites, Gluten Free, High Protein, How To Video, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Raw, Tips, Vegan, Vegetarian 8 Responses »

Apr 162013

Grilled Adobo Tofu and Veggies
Open your mind……

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

“Many people know that animals around the world are treated badly, yet they turn their minds away.” - Ruby Roth, Vegan is Love

So I say…..open your mind to what is going on in factory farms.

“Were the walls of our meat industry to become transparent, literally or even figuratively, we would not long continue to raise, kill, and eat animals the way we do.”
― Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals

“I would NEVER.” Some people say.
Never give up meat. Give up dairy. Eat tofu.

I do believe I heard that out of my husband’s mouth.

(But curiosity got the best of him.)

It looks like chicken.

“Hey! It’s pretty good!”

Score.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

How did I manage to do this and WHY?

Let’s start with the why.

For the same reason I would pre-prep and pre-make dishes for my CSA….so folks would at least try it. Even ONE meat and dairy free meal helps your body, the environment and, of course, the animals that were not eaten.

“But that’s the challenge — to change the system more than it changes you.”
― Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

The HOW.

Tips on how to make tofu look like chicken.

Step 1: Press well. Do this the day before you are going to eat it or at least a few hours in advance. I LOVE my tofu xpress, or you can simply wrap the tofu in thick paper towels and a kitchen towel, place it between two plates and weight down the top plate with a very heavy book and/or soup cans. If you are pressing it overnight, place in the fridge; if not, it is fine to leave on the counter.

Step 2: Cut around the entire tofu to remove any flat planes and edges – think chicken breast. Save all the little shreds to season and throw on a salad.

Step 3: Now cut the tofu into similarly sized but asymmetrical pieces.

Step 4: Run your knife along the flat planes making small downward cuts to shred the edges a bit and then throw the tofu in the marinade. See the below video and I promise to get a better one soon! Stay tuned…..

(All these steps will also help the marinade seep in a bit better.)

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how.
Warning: The videographer was my 4 year old.

Now that all the nuts and bolts are out of the way, let’s get down to the food.

The weather is getting warmer and people are ready to start grilling! There is nothing like a nice crisp char on some veggies and a mouth-watering, marinated protein-of-choice (tempeh would be great too) - perfect with cool salsa and creamy avocado. This whole concoction, nestled in a bed of aromatic-nutty cilantro and sunflower seed pesto, is a perfect medley of flavor, texture and temperature.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sun Flower Seed Pesto

___________________________________

Grilled Adobo Tofu and Veggies

Serves 6
Vegan, Gluten Free
Printable Recipe
Tip: Press the tofu overnight and then marinate during the day.

Ingredients

1 block organic, extra firm tofu, pressed 1 hour to overnight
2 Tbsp + 2 tsp adobo seasoning
1 Tbsp + 2 tsp olive oil
2 fresh zucchini, sliced
1 onion, quartered and cut into chunks
5oz button mushrooms

Adobo Seasoning Recipe
Notes: You will definitely have left over.
This step can be skipped by purchasing pre-mixed adobo seasoning.
2 tsp each; garlic powder, black pepper, onion powder, cumin, dried oregano
1 tsp chili powder
1 Tbsp paprika
2 Tbsp salt

Directions

1. Mix 2 Tbsp adobo seasoning and 1 Tbsp olive oil in a large bowl; cut tofu into chunks (see tip on how to make tofu look like chicken) and add to bowl; toss to coat and set aside for at least an hour or the day.

2. Preheat grill to medium high; season the vegetables with remaining 2 tsp adobo seasoning and 2 tsp olive oil; toss to coat.

3. Thread veggies and tofu onto skewers in an alternating pattern; spray with organic, non-stick spray.

4. Grill until nice char marks appear and vegetables are soft but not mushy; 5-10 minutes on one side and 5 or so minutes on the next.

Full Nutrition Info

Fresh Citrus Salsa

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tomatoes, chopped
1 navel orange, peeled and chopped
1/4 red onion, chopped
Juice 1 lime
1 avocado, seeded and chopped
1/4 cup cilantro, chopped
Dash coarse sea salt

Directions

1. Mix all ingredients in a medium bowl.

Full Nutrition Info

Cilantro Sunflower Seed Pesto

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup fresh cilantro
1 Tbsp chopped onion
2 Tbsp olive oil
1/2 cup roasted sunflower seeds
1/8 – 1/4 tsp coarse sea salt (depending on taste)
1/4 cup water

Directions

1. Mix all ingredients in Magic Bullet or blender.

!Full Nutrition Info

Enjoy this grilled Adobo Tofu and Veggies

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Sunny Mila Dreamsicle Smoothie

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how. Warning: The videographer was my 4 year old.

Grilled Adobo Tofu and Veggies

Fresh Citrus Salsa

Cilantro Sunflower Seed Pesto

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how.
Warning: The videographer was my 4 year old.