Jan 192014
 

We’re all hearing about the benefits of superfruits ~ in this post I’ll review the Mangosteen and share a delicious recipe for Superfruit Mangosteen Dressing!

It’s all over Dr Oz, the internet, health blogs – you name it – superfruits are hot. It is hard not to buy into the hype so I always do some research.  I rarely discuss supplements because I’m here to promote food first.  Human nature is to say shoot, I can eat whatever I want and then just take these supplements and I’ll be fine.

Baloney. First and foremost we need to eat a balanced and nutrient dense diet of mostly plants, and then add any supplementation on top of that. (And remember – always be sure to read the ingredients!) My daily regimen includes eating Mila every day, taking a liquid coral calcium & liquid daily vitamin, sub-lingual complex b-vitamin and I’m trying a few of these superfruits to see what I think.

Mangosteen

Mangosteen

Source

The Mangosteen is a tropical evergreen tree that primarily grows in Southeast Asia. The fruit is sweet, tangy and juicy ~ but it is the purple “pericarp”, or rind, that is high in tannins and contains an organic material called xanthones. The astringent rind of the fruit has been used in a variety of ways ~ to treat pain, inflammation, allergies, various infections, eczema and wounds, dysentery and urinary tract infections, and is also said to be an immune booster.

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

From doing my research please keep in mind that yes, the rind has a high nutrient content; however, it should not be used to cure any ailments, so please do not believe false claims.

Any food or nutrient can only help build your very own body’s defenses against various ailments. Our bodies are amazing symphonies of biochemistry ~ but it is up to us to treat it right. If we ingest fast food drive from the through every day and then drink mangosteen juice, we cannot expect our body to be able to defend itself against ailments.  It is much better to cleanse our bodies of toxins by eating healthfully, balance our bodies through exercise and eating a variety of colorful, organic foods and build our bodies’ defenses through nutrient dense foods ~ such as mangosteen.

Variety of organic and nutrient dense foods is one of main reasons to consider the mangosteen. This is the same reason you may want to consider joining an organic CSA/farm share ~ it enables you to obtain a variety of high quality vegetables you may not normally find at your grocer. Conventional soils are depleted in the US ~ to think that we can lay down some man made fertilizer and believe we are adding everything to the soil that it needs is ridiculous, nature is infinitely more complex, so by choosing organics you are also choosing healthy soil. This is not to say that all organics are without shortcuts and are perfect by any means; however, it is a step in the right direction.

If you ARE looking for a high quality mangosteen product ~ I have a great one in my wholesale membership club with Genesis Pure  and I do feel comfortable supporting and recommending it like I do Mila. I checked out a variety that are available out there and this one is really good. If I found anything in it I didn’t agree with, I wouldn’t talk about it ~ even though it is a product supplied by my own company. It is wild harvested and has no added preservatives or sugars.

I do suggest that you compare other products and do your own research first, any time you are looking to try something out.  Google “mangosteen juice products” and see what comes up.

Other than drinking it, making a light dressing is a great way to use it ~ especially over the organically grown veggies at KyV Farm or Native Sun. It is gently sweet and really pleasing ~ no need to add additional sweeteners!

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

Fresh Salad with Superfruit Mangosteen Dressing

Serves 4
Printable Recipe
Vegan, Gluten Free

Ingredients

4 cups fresh chopped lettuces and greens such as kale or bok choy
1 large fresh tomato, chopped
1/4 red onion, chopped
1 cup sliced cucumber
Salt & pepper, to taste

Dressing
1/4 cup mangosteen juice
2 Tbsp roasted garlic extra virgin olive oil (plain will be fine too)
1 Tbsp apple cider vinegar
1 Tbsp honey

Directions

1. Divide lettuce, tomato and onion evenly over four plates.

2. Whisk dressing ingredients in a small bowl; pour 2 Tbsp dressing over each salad; season with salt and pepper.

Here is Dr Duncan talking about what the mangosteen is good for.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 64.1
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 44.2 mg
Potassium 195.7 mg
Total Carbohydrate 10.5 g
Dietary Fiber 1.2 g
S
ugars 8.0 g
Protein 1.1 g 

Vitamin A 29.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 2.3 %
Copper 1.7 %
Folate 19.7 %
Iron 4.0 %
Magnesium 1.5 %
Manganese 19.4 %
Niacin 1.7 %
Pantothenic Acid 1.2 %
Phosphorus 3.0 %
Riboflavin 3.7 %
Selenium 0.3 %
Thiamin 4.2 %
Zinc 1.2 % 

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

Dec 042013
 

 This sweet, spicy and savory Raw Thai Noodle Salad is easy to make and as an added bonus is also naturally gluten free and vegan.

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Walking through Native Sun last week I stopped and did a double take. Kelp noodles. Hmm. Interesting.
I’m embarrassed to say I have never worked with these noodles of the sea. I bought them and then visited the noodle website on line for more info.

“Kelp Noodles are a sea vegetable in the form of an easy to eat raw noodle. Made of only kelp (a sea vegetable), sodium alginate (sodium salt extracted from a brown seaweed), and water, Kelp Noodles are fat-free, gluten-free, and very low in carbohydrates and calories. Their noodle form and neutral taste allow for a variety of uses including salads, stir-fries, hot broths, and casseroles, while their healthful content provides a rich source of trace minerals including iodine, which kelp is well known for. Their unique texture completes the package, making Kelp Noodles a one-of-a-kind healthful and tasty alternative to pasta and rice noodles. Best of all, no cooking is required. Just rinse and add the noodles to any dish and they are ready to eat!”

Love the healthy convenience of a ready to eat raw food! One of the main reasons raw is great is because the healthy enzymes stay in tact since they are not heated above 115 to 118F.

nutrition_facts_kelp_noodles

nutrition_facts_kelp_noodles

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Once I opened the bag and rinsed, I had to dress them up. I chose fresh carrots, sesame seeds, raw broccoli and aromatic cilantro to add to the noodle base and, in just a few minutes time, was able to whisk a spicy, sweet and salty sauce to massage into the mixture.  This mixture can be heated, but it was delicious cold! This salad has a wonderful crunch from the veggies that work so well with the thin, semi-chewy noodles that have the perfect amount of bite.

 Have you tried kelp noodles? What do you typically do with them?

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Serves 5 1-cup servings
Vegan, Gluten Free
Printable Recipe

**On sale now at Native Sun Natural Food Market Nov 7 through Dec 6, 2013

Ingredients

Salad
1 pkg kelp noodles, rinsed and drained
1 small head broccoli (and stalk), chopped **
2 green onions, sliced
1 cup chopped red cabbage
3 carrots, julienned
2 Tbsp black sesame seeds
2 Tbsp white sesame seeds
Handful fresh cilantro, chopped (Fresh from KyV Farm)

Sauce
1/4 cup raw nut butter of choice
2 Tbsp liquid aminos
1 Tbsp ume plum vinegar (or rice vinegar will be fine)
1 Tbsp raw organic agave or raw local honey (non-vegan)
2 tsp organic chili sauce (Sriracha)
1/2 Tbsp raw sesame oil (optional)

Directions 

1. Whisk sauce ingredients together in a medium bowl and set aside.

2. Add salad ingredients to a large bowl; pour dressing over salad mixture; mix with hands to combine and coat the noodles and vegetables evenly.

Nutrition Facts
5 Servings
Amount Per Serving 

Calories 174.2
Total Fat 11.6 g
Saturated Fat 2.1 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 5.0 g
Cholesterol 0.0 mg
Sodium 751.3 mg
Potassium 394.6 mg
Total Carbohydrate 14.5 g
Dietary Fiber 4.1 g
Sugars 6.9 g
Protein 6.1 g

Vitamin A 99.1 %
Vitamin B-12 0.0 %
Vitamin B-6 11.8 %
Vitamin C 62.0 %
Vitamin D 0.0 %
Vitamin E 10.9 %
Calcium 11.4 %
Copper 17.6 %
Folate 14.1 %
Iron 10.4 %
Magnesium 15.4 %
Manganese 19.9 %
Niacin 13.4 %
Pantothenic Acid 4.0 %
Phosphorus 13.2 %
Riboflavin 6.0 %
Selenium 3.6 %
Thiamin 8.2 %
Zinc 8.0 %

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

 

Nov 252013
 

 Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary. Need I say more?

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Sometimes an unexpectedly happy email pops into your inbox ~ maybe it is from an old friend, maybe it is a response to a job opportunity or maybe it is from Mommypage for an interview!

This is an AWESOME resource for moms out there!

Mommypage  is an online community of like minded women to share stories, advice, recipes, craft ideas, coupons and more. You can be caught for hours browsing around the useful information and connecting with people.

_mp-Newsletter-Swap-Banner250x250

When I got the email asking if I would be open to sharing some recipes and writing up an interview I said of course!

I was so excited to be able to share a little snapshot of information about plant based diets and how it can benefit people and especially their children. Here is one of the questions I was asked….I loved this question because it enabled me to expand on the difference between vegan and plant based. Yes there are lots of reasons to go vegan, but when it comes to health for our bodies and the environment, plant based is a great way to go. It essentially is vegan but is based around as many whole foods as possible.

Are you raising your daughter to be vegan? Do you think parents should consider this food lifestyle for their kids?

No, I’m simply teaching her the principals of plant-based nutrition – why it is healing, what happens in the body, the effects of animal foods and where food comes from – especially the conditions of the animals in factory farms.  Every man, woman and child should learn about the centralized feeding operations that supply our meats and dairy and the ties between the USDA and these industries.  Many times the bottom line is not our health, it is money.  She has a dairy allergy and I don’t buy or cook with meats but she will occasionally have local honey. Also important to note is that even if someone calls themselves vegan they can still eat junk food all day!

No, I don’t think people should consider a “vegan” lifestyle for their kids, instead consider a whole foods plant-based lifestyle where they eat plants as close to the source as possible.

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

 While you are reading Mommypage I have a fabulous recipe for you to nosh – guilt free! There is something about fresh citrus in a dressing. It is so zingy, invigorating and sunny! This time I threw the whole orange in – yup the pulp and all – and I loved the texture. Feel free to juice the orange first instead, but you will miss out on all that glorious pulp!

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Serves 4-6
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Nov 7 thru Dec 6

Ingredients

4 cups chopped romaine lettuce
3 small pears**
3 small apples**
1 tsp chopped fresh rosemary
2 Tbsp dried cranberries
1/8 tsp sea salt & dash fresh ground pepper
2 Tbsp chopped natural almonds

Dressing
1 fresh orange, peeled
1 (to 2) Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp local honey or agave
2 Tbsp water

Directions

1. Mix salad ingredients in a large bowl; mix dressing ingredients in a small bowl; toss dressing over salad mixture.

2. Garnish with fresh rosemary.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 213.4
Total Fat 7.3 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 498.9 mg
Total Carbohydrate 38.3 g
Dietary Fiber 7.3 g
Sugars 24.1 g
Protein 3.2 g

Vitamin A 31.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.3 %
Vitamin C 66.3 %
Vitamin D 0.0 %
Vitamin E 15.9 %
Calcium 7.1 %
Copper 8.9 %
Folate 24.0 %
Iron 7.7 %
Magnesium 8.8 %
Manganese 24.8 %
Niacin 2.5 %
Pantothenic Acid 2.4 %
Phosphorus 4.3 %
Riboflavin 6.6 %
Selenium 2.1 %
Thiamin 6.0 %
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.

Aug 282013
 
Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Since leaving my corporate job I have been so much busier than I thought I would be – but every minute has been filled with gratitude, peace and excitement about the future.  After 13 years in the structured day of corporate finance I expected to have anxiety with the change of moving into a self directed environment. In reality I have found that I am even more productive and get more done because I’m EXCITED to face the day.  Work doesn’t feel like work.  Being self directed though is not an excuse to let my eating habits fall by the wayside. Hence this big salad – I could eat it all week and easily incorporate variations each day.

I shared some with my mom as well – after one taste she declared that she could become vegan if I made this for her every day.
It is all in the dressing and the CRUNCH from the veggies.

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

This salad is perfect by itself or served over spinach and lettuces (as shown in these photos), topped with tofu cubes or avocado.

Why is RAW great? Because the disease fighting phytonutrients and digestion-friendly enzymes stay in tact.  Edamame packs a protein punch to keep you full and satisfied longer.

….But it is the drool-worthy dressing I get so excited about. It may seem simple, but this mixture of ingredients will make you beg for more. Fruity and flavorful olive oil, tart lemon, a hint of olive oil and dash of agave or honey to sweeten the deal. You’ll be putting this dressing on everything!

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

 6 servings – about 2 cups each
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Natural Foods Market, August 7 -Sept 6, 2013

Ingredients

3 tomatoes, chopped
3 bell peppers (varying colors), seeded and chopped
1 slice red onion, chopped
1 cup chopped red cabbage
3 celery ribs
3 small summer squashes, chopped
1 cup chopped broccoli**
12 oz shelled edamame

Dressing
1/2 olive oil
2 Tbsp coarse ground prepared mustard
1/2 Tbsp agave or local honey
Juice of 2 lemons
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp fresh ground pepper

Directions

1. Mix veggies and edamame in large bowl; mix well.

2. Mix dressing in a medium bowl or Magic Bullet; mix well and pour over vegetables; toss to coat.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 278.3
Total Fat 20.1 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 13.3 g
Cholesterol 0.0 mg
Sodium 278.6 mg
Potassium 491.5 mg
Total Carbohydrate 18.4 g
Dietary Fiber 3.5 g
Sugars 6.0 g
Protein 9.0 g

Vitamin A 22.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.4 %
Vitamin C 119.4 %
Vitamin D 0.0 %
Vitamin E 15.7 %
Calcium 9.3 %
Copper 6.0 %
Folate 13.1 %
Iron 10.9 %
Magnesium 7.0 %
Manganese 15.1 %
Niacin 5.0 %
Pantothenic Acid 4.0 %
Phosphorus 6.3 %
Riboflavin 9.0 %
Selenium 2.0 %
Thiamin 7.5 %
Zinc 2.7 %

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

Aug 212013
 
Grape Skewers with Lemon Vanilla "Frosting"

Grape Skewers with Lemon Vanilla “Frosting”

 I thought I was SOOOO smart.

At my daughter’s daycare I had created tons of vegan and gluten free lunch and snack ideas that she loved and were easy to prepare.  With all her food allergies to wheat, dairy, eggs, nuts and dyes (like red 40) it was just easier to send our own food in.

But the catch was that most of them could be heated on site by the resident chef.

Upon talking with the food manager at her new school there is no heating of lunches for kids with food allergies.

Ug! Back to the drawing board for cold friendly items.

For those of you with kids – what do you pack for their school lunches? Or do they buy food at the school?

Grape Skewers with Lemon Vanilla "Frosting"

Grape Skewers with Lemon Vanilla “Frosting”

I have found that the key with children is to keep things simple and fun.  Lately her favorite breakfast is toast with sunbutter, three raisins for the eyes and nose, unhulled sesame seeds for the hair.

These skewers fit the bill perfectly. She loves to dip so this is a fun way to help her get a serving of fruit.
Upon tasting the yogurt mixture she promptly announced that it tasted like frosting. Score! We loved the sweet jeweled look of the skewers and the lemony burst in the vanilla yogurt is sure to please kids and grownups of all ages.

Grape Skewers with Lemon Vanilla "Frosting"

Grape Skewers with Lemon Vanilla “Frosting”

Grape Skewers with Lemon Vanilla “Frosting”

Serves 2-4 (1/2 cup fruit with generous 3 Tbsp frosting.)
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup grapes
1 cup blueberries
1 60z vanilla yogurt (I used non-dairy almond yogurt)
1 Tbsp agave (or local honey)
1 pinch coarse sea salt
1 tsp lemon zest

Directions

1. Skewer two blueberries and one grape on toothpicks.

2. Mix yogurt, agave, sea salt and lemon zest in a small bowl.

3. Dip grape skewers into yogurt mixture and enjoy!

**Tip: the grape skewers are delicious frozen too! 

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 98.6
Total Fat 1.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 43.8 mg
Potassium 80.9 mg
Total Carbohydrate 20.6 g
Dietary Fiber 1.6 g
Sugars 17.1 g
Protein 1.0 g

Vitamin A 1.3 %
Vitamin B-12 0.0 %
Vitamin B-6 2.9 %
Vitamin C 15.1 %
Vitamin D 0.0 %
Vitamin E 3.2 %
Calcium 0.7 %
Copper 3.0 %
Folate 1.0 %
Iron 1.1 %
Magnesium 1.1 %
Manganese 6.5 %
Niacin 1.3 %
Pantothenic Acid 0.5 %
Phosphorus 0.9 %
Riboflavin 2.5 %
Selenium 0.5 %
Thiamin 3.6 %
Zinc 0.5 %

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

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

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

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

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.

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.”

Genesis Pure 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, then click shop and enter representative ID US11065661. $1.57 per serving.
If you try Mila and love it, join the wholesale membership club for $39 bucks and get the food for $1.43 per serving – along with 25% off all kinds of other products!
For details on joining the wholesale membership club, email me at chefdawn(at)hotmail.com.  

Chocolate Chia (Mila) Meal Replacement Bars

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!

May 182013
 

Gingery Pepita Bars – a little spicy, a little salty and a little sweet.

Gingery Pepita Energy Bars

Gingery Pepita Energy Bars

100% delicious.

Gingery Pepita Energy Bars

Gingery Pepita Energy Bars

These are so satisfying and EASY to make – you’ll never spend money on pre-made bars again.  I’ve been making tons of variations of these with whatever is on sale.  I simply add enough dates, raisins or prunes so that the mixture just stays together and then shape into bites or bars.

Bars are perfect to grab on a busy day when you just won’t have a lot of time to eat and make a great breakfast or snack.  The cashews and dates will give you tons of energy, ginger aids in digestion and has anti-inflammatory powers, and pepitas, or pumpkin seeds, are a great source of zinc, protein and iron.

Say no to store bought bars!

Gingery Pepita Energy Bars

Gingery Pepita Energy Bars

 Gingery Pepita Energy Bars

Serves 4
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Market, May 7 – June 6

Ingredients

1/2 cup chopped dried dates
1/3 cup raw cashews
1/4 cup chopped crystallized ginger (ginger chews)**
1/8 tsp coarse sea salt
2 Tbsp whole pumpkin seeds (pepitas)**

Directions

1. Place all ingredients except whole pumpkin seeds in a food processor and pulse until combined.  Mix pepitas in by hand and roll into a ball; press onto parchment paper and form a square; cut into four sections.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 156.4
Total Fat 5.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 221.0 mg
Total Carbohydrate 26.8 g
Dietary Fiber 2.4 g

Sugars 17.3 g
Protein 2.5 g
Vitamin B-6 4.0 %
Vitamin C 0.2 %
Vitamin E 5.4 %
Calcium 1.5 %
Copper 15.5 %
Folate 4.0 %
Iron 5.1 %
Magnesium 9.7 %
Manganese 9.3 %
Niacin 2.8 %
Pantothenic Acid 4.0 %
Phosphorus 8.7 %
Riboflavin 2.4 %
Selenium 4.9 %
Thiamin 2.3 %
Zinc 5.0 %

*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 my Gingery Pepita Energy Bars!

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

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

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

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

 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.

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

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

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

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 Sunflower Seed Pesto 

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

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Grilled Adobo Tofu and Veggies

Grilled Adobo Tofu and Veggies

 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

Fresh Citrus Salsa

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

Cilantro Sunflower Seed Pesto

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

Jan 282013
 
Breakfast and Lunch in a Jar!

Breakfast and Lunch in a Jar!

“Leaving the tiny Bed and Breakfast in the English countryside we looked at our bill and it listed charges for water and electricity.  We walked to our tiny car, hopped in and wound our way through the narrow streets, lined with 10 foot hedgerows and finally managed to find a grocery store – where they charged us extra for the cart and bags.  When we glanced around, everyone was simply carrying what they needed in re-usable sacks.”

Those were my mother’s words when she and my father returned from a wedding in England. The stories of their trip made me even more aware that the US is a throw away society.  If we had to do the same as they do in England, imagine how much more we could conserve.  Have you ever had an experience like this in another country?

Off the top of my head I can think of some of the areas we Americans could improve – kid juices boxes, straws and wrappers, plastic bags and utensils, lights being left on in office buildings and enormous amounts of water to fill pools and water lush, grassy yards.  We are so used to this in our society that we don’t even stop to think about it before we open the lid to the trash can to put an item in.  Where is this going?

Here is one great way for us to reduce, re-use and recycle some old jars – Layer it up!

Utilizing pre-made foods such as this raw nut and fruit mix and some quinoa and white beans that I had pre-cooked and froze from the bulk bins at Native Sun makes it quick and easy to throw these recipes together.

(These recipes are also being submitted to Thank Goodness it’s Quinoa! TGIQ)

Tierra Raw Nut Mix

Tierra Raw Nut Mix

Everyone is drinking green smoothies now so this parfait/smoothie hybrid is a great way to get your veggies in and take along in the car.   I love this layered one because it looks so pretty and the nuts and raisins give it some texture and sweetness. I don’t know how many people I talk to that say they could never give up dairy – yogurt, cheese or milk.  I promise, not only will you get a serving of kale, you won’t miss the dairy this parfait!

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1/2 banana, chopped into chunks
2/3 cup blueberries + 2 Tbsp
1 Tbsp maple syrup
1 cup unsweet vanilla almond milk
1 large leaf kale, chopped
2 Tbsp raw nut, seed, dried fruit mix, Tierra Raw Mix, Tierra Farms, chopped**

Directions

1. Freeze bananas and 2/3 cup blueberries; blend frozen bananas, blueberries, maple syrup, almond milk in a Magic Bullet or blender. Layer half this mixture in a Mason jar. Top with half chopped nut mixture and 2 Tbsp blueberries.

2. Add kale to remaining blueberry mixture and blend. Spoon into the Mason jar; top with remaining dried fruit mix.

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 Take lunch on the go with this kale and quinoa salad in a jar.

Hearty kale can stand up to being pre-dressed, and once the jar is covered you can simply shake and eat.  This recipe offers a lot of protein – 10.6 grams – so it will keep you fuller longer and the slow burning carbs won’t cause that after lunch crash like you get from eating empty fried carbohydrates.

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

2/3 chopped kale
1 Tbsp any light Annie’s Natural Salad Dressing of choice
1/4 tomato
1/4 cup cooked quinoa (dry quinoa on sale now – cooking instructions)
Dash coarse ground sea salt, fresh ground pepper and garlic powder
2 Tbsp pre-made hummus (I used black bean hummus)
1/4 cup cooked beans

Directions

1. Layer kale, dressing, tomato, quinoa, salt, pepper, garlic powder, hummus and beans in a mason jar.  Enjoy immediately or screw on jar lid to take along for later.

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Kale Maple Blueberry Smoothie Parfait
Estimated Nutrition  Info 
1 Serving
Amount Per Serving

Calories 324.2
Total Fat 13.1 g
Saturated Fat 1.4 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 212.1 mg
Potassium 856.5 mg
Total Carbohydrate 51.4 g
Dietary Fiber 8.2 g
Sugars 29.4 g
Protein 7.0 g
Vitamin A 278.3 %
Vitamin B-6 27.9 %
Vitamin C 94.5 %
Vitamin D 25.0 %
Vitamin E 64.4 %
Calcium 55.4 %
Copper 29.0 %
Folate 9.4 %
Iron 15.6 %
Magnesium 24.1 %
Manganese 92.6 %
Niacin 9.6 %
Pantothenic Acid 4.9 %
Phosphorus 14.3 %
Riboflavin 14.2 %
Selenium 3.0 %
Thiamin 10.3 %
Zinc 14.8 %

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

Kale and Quinoa Salad in a Jar
Estimated Nutrition Info
1 Serving
Amount Per Serving

Calories 225.3
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.2 g
Cholesterol 0.0 mg
Sodium 367.5 mg
Potassium 530.6 mg
Total Carbohydrate 35.8 g
Dietary Fiber 8.7 g
Sugars 3.9 g
Protein 10.6 g
Vitamin A 268.3 %
Vitamin B-6 13.6 %
Vitamin C 71.5 %
Vitamin E 4.5 %
Calcium 10.2 %
Copper 21.2 %
Folate 28.1 %
Iron 23.5 %
Magnesium 15.8 %
Manganese 44.0 %
Niacin 4.7 %
Pantothenic Acid 2.6 %
Phosphorus 30.6 %
Riboflavin 41.9 %
Selenium 6.7 %
Thiamin 12.9 %
Zinc 8.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar!