Jan 112015
 

Luscious Lemon Citrus Dressing is perfect for the beautiful, sun-drenched Florida citrus that is in season right now. It is delicious massaged into a kale salad, or even just over a bed of lettuce.

Luscious Lemon Citrus Dressing

Luscious Lemon Citrus Dressing

Let’s Talk Trends

There are TONS of 2015 trend predictions out there. Some of them I’m not so sure about, such as the new MC Hammer Yoga Pant.

MC Hammer Yoga Pant

MC Hammer Yoga Pant

And a disturbing food trend towards butter – not only for the ethical reasons, but also for health reasons.

Others are so tremendous that they should be adopted as classics. My three favorite such trends for this year are…..

1. Whole Foods. It’s about time! Predictions state that we will start turning our backs on processed foods and start focusing our attention on REAL FOOD. I can’t tell you how many times I am checking out at the grocery store when someone behind me has soda, Gatorade, chips, frozen dinners, breads and desserts – spending exorbitant sums of money on nutrient deficient food-like substances.

2. Unique Produce. Kholrabi, Daikon radish, Calabaza squash, Romanesco cauliflower – things most people don’t normally eat. Consuming this variety of produce will give people a diversified number of vitamins and minerals that are so beneficial for health.

This is the perfect time for me to mention joining a CSA/Farm Share. CSA is called shot for Community Supported Agriculture. People come together at the start of the growing season and pay a farmer for a share of their vegetables that season. You pay up front and then collect your vegetables every week, or every other week, depending on what you decide. If you are in North Florida be sure to check out KyV Farm as well as my Green Resources page for additional options.

 

Luscious Lemon Citrus Vinaigrette

Luscious Lemon Citrus Vinaigrette

3. Fermented Foods. I recently received my copy of the Beauty Detox Solution by Kimberly Snyder that I had mentioned in my last post (yay!) and in one of the chapters she discusses fermented foods – fermented vegetables in particular. She has a recipe for a probiotic and enzyme rich salad made by sealing raw cabbage in container and allowing the natural lactobacillus bacteria to grow and create a wholesome, probiotic-rich food.

The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You

I can’t wait to try all her recipes – including a fermented salad recipe. You can find lots of her yummy recipes here.


 

This Luscious Lemon Citrus Dressing fits well into the first two categories. I simply combined a variety of vegetables from my own garden and my CSA with KyV Farm such as several kale and lettuce varieties, heirloom tomatoes, green onions etc. and topped them with this mouth-watering, fresh citrus vinaigrette made from Meyer lemon and a variety of fruits pulled off the trees around my home. I hope you enjoy it as much as my family does!

Do you have any food predictions for 2015? What would you like to see? Are there any that disturb you?


Lucious Lemon Citrus Vinaigrette

Lucious Lemon Citrus Vinaigrette

 Luscious Lemon Citrus Dressing

About 5-6 2-Tbsp Servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1/4 cup fresh citrus juice (I used Meyer lemon, orange and Satsuma)
1/4 to 1/2 tsp kosher salt
Fresh ground black pepper, to taste
1 Tbsp Dijon mustard
1 Tbsp agave, coconut nectar or local honey
1/4 to 1/3 cup cold pressed, unrefined olive oil

Directions

1. Blend fresh squeezed citrus, salt, pepper, mustard and sweetener in a blender; slowly drizzle olive oil until emulsified.

Estimated Nutrition Facts
5 Servings (2-Tbsp)
Amount Per Serving

Calories 117.9
Total Fat 11.2 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.0 g
Cholesterol 0.0 mg
Sodium 188.7 mg
Potassium 32.5 mg
Total Carbohydrate 5.6 g
Dietary Fiber 0.1 g
Sugars 4.0 g
Protein 0.1 g

Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 0.7 %
Vitamin C 18.7 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 0.2 %
Copper 0.4 %
Folate 0.8 %
Iron 0.1 %
Magnesium 0.4 %
Manganese 0.3 %
Niacin 0.1 %
Pantothenic Acid 0.3 %
Phosphorus 0.2 %
Riboflavin 0.2 %
Selenium 0.1 %
Thiamin 0.5 %
Zinc 0.1 %

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

Make Time to Do What You Love

Make Time to Do What You Love

**Please Note: This post contains and affiliate link for the Beauty Detox book – something I’m sharing with you that I’m so excited about! If you choose to purchase it too, you will be supporting Florida Coastal Cooking at no additional cost to you. Thank you!

Jan 052015
 

Garlic Kale Pesto Pasta is my new seasonal favorite dish – easy to prepare, full of flavor and is versatile enough to continue changing with the seasons.

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

It was like stepping into another planet when we got out of our truck to visit our friends from college, Don and Kathy, who live in South Florida. It was a world of Ferraris and Lamborghinis, of personal shoppers at Neiman Marcus, thousand dollar shoes, of late night partying, glitz and glamour.

Being a girl from New England that grew up in a middle-class American family I am amazed at the differences between how people live.

Everyone I met was so nice and genuinely were caring people. I just couldn’t help but feel out of place. I’ve come across people with wealth – my next-door neighbor lives in a beautiful home on the river and is rich by definition.

 I can’t say I live in poverty either. I have been very blessed and Chris and I have worked very hard. But compared to the group we met, we are paupers.

We knew Don and Kathy from the time they lived modest lives, working hard to get them to the point of affluence. We are so proud of them and are so grateful to know such genuine and loving people. They have a BEAUTIFUL home and tons of nice things – yet are so grounded.

It was their friends, Craig and Melanie that we were visiting on New Year’s Eve that are off the charts wealthy. They live in a huge, extravagant development employing an army of landscapers, maids, butlers, and other various staff. As the story went, Melanie’s grandfather had started a business and later sold it for $400 million.

 Four. Hundred. Million. Dollars.

 It’s hard for most of us to even imagine. All of the money was then willed to Melanie’s dad who shared it with his family. They spend their days doing philanthropy work and run an event business.

As I mentioned in my previous post I have been reading Napoleon Hill’s book, Think and Grow Rich. In the book, the plan encourages one to set the level of wealth they wish to acquire and fixate that in their mind with a clear plan of what they intend to give in return. As a diehard lover of camping, and the show Tiny House Nation, I began to grapple with the idea of desiring such a lifestyle. People in this community live in cavernous homes, most of the rooms never to be used. Here I am, reading my book and supposedly planning for wealth beyond my wildest imagination when I suddenly began to struggle with the question:

 Do I really want all this?

I suppose you don’t have to have such a large house and attend swanky soirées. But do I even want the responsibility that goes along with obtaining such wealth?
I mean, how does one know if one’s friends are real or if they only associate with them because of wealth?

I suppose just by writing this I have answered my own question.

I don’t ever want to try to keep up with the Joneses. It is exhausting.

It would be one thing if the money dropped in my lap, and a totally different scenario to desire it enough to focus on that amount and make the decision to do anything it takes to get there.

 I know in my heart that I do have a burning desire for a significant income so that I can help others and live a comfortable life myself, but not necessarily to obtain more stuff. After working for so long in corporate America, sitting in a cubicle in order to acquire material things, I realized what I really value is time, a connection with nature, and my family. It was never more apparent than when I lost my dad so suddenly.

He passed away and all his material things were still left. You can’t take them with you.

Though I’m not where I want to be as far as income goes, I’ve made the decision to enjoy the ride, to always be learning, and to make real connections with people.

I’m so glad we went to visit our friends because it helped me make a few decisions about the direction I want to go. And I even learned a few things that inspired me.

 Kathy is a healthy eater too. She prepared a delicious pesto pasta dish before our night out at Melanie’s. The pasta was so delicious that I knew I had to recreate it when I returned home. The pesto was the perfect dressing for the warm pasta – and she used fresh tomatoes from her garden.

This dish is my version of the one she made; but using kale from my garden and sweet peppers from my CSA at KyV Farm since I didn’t have tomatoes on hand.

Kathy’s fresh pesto inspired me to make a few positive changes in my diet.

A few of the changes I want to make when it comes to diet are to eat more raw, dehydrated and fermented foods.

Raw:
While we were there visiting, Kathy pulled out a book to try and find a recipe before she made the pesto. I browsed through and fell in love and ordered it right away! SO many simple, fresh and raw recipes – stay tuned for variations of them this year!


The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You

Consuming raw foods is such a great way to preserve the enzymes that are lost in the cooking process.

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Dehydrated:

Next I plan to use my Excalibur dehydrator more. It is a great way to add variety to raw foods and to preserve extra fruits and veggies.

 Excalibur 3926TB Food Dehydrator, Black

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Fermented:

Finally, I want to add more fermented foods. My daughter’s naturopathic doctor has added fermented foods as part of the recovery of her diagnosed Leaky Gut. I think that fermented foods would do us all good. Fermentation is when a food goes through a lactofermentation process that preserves the food, creates enzymes, probiotics, B-vitamins and Omega 3’s. The key for my 6-year old is the probiotics to aid in digestion. I was told these German fermentation crocks are the best – but one can also ferment in glass jars as well.

7 L (1.9 Gal) K&K Keramik German Made Fermenting Crock Pot , Kerazo F2

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Serves 4
Vegan, Gluten Free
Printable Recipe

 

Ingredients

8oz quinoa pasta noodles
1 bunch kale, de-stemmed
Handful fresh green onions
1 clove garlic
1/4 cup cold pressed olive oil
1/4 tsp salt
3 Tbsp pine nuts
2 Tbsp raw pumpkin seeds
1 cup sliced sweet peppers

Directions

1. Cook pasta to package directions and set aside.

2. Blend kale, green onions, garlic, olive oil, salt and pine nuts in a blender; toss over pasta; stir in sweet peppers.

Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 275.3
Total Fat 11.5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.0 g
Cholesterol 0.0 mg
Sodium 226.6 mg
Potassium 548.6 mg
Total Carbohydrate 39.7 g
Dietary Fiber 7.3 g
Sugars 2.8 g
Protein 7.7 g

Vitamin A 485.3 %
Vitamin B-12 0.0 %
Vitamin B-6 16.9 %
Vitamin C 229.9 %
Vitamin D 0.0 %
Vitamin E 12.1 %
Calcium 12.7 %
Copper 20.8 %
Folate 8.2 %
Iron 17.1 %
Magnesium 17.1 %
Manganese 67.0 %
Niacin 6.6 %
Pantothenic Acid 1.4 %
Phosphorus 9.9 %
Riboflavin 12.5 %
Selenium 2.5 %
Thiamin 14.3 %
Zinc 10.7 %

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

Please note:
The names in my story were changed for privacy.

This post contains affiliate links. These are products I love or that I’m saving for. My dad left me his gorgeous Excalibur dehydrator when he passed away and it is something I treasure. The fermentation crock is something I’m saving for. For now I am using jars. Should you choose to purchase any of these items I would be so grateful if you would use the links I provided. This will support the cost of running this blog – I receive a few pennies on the dollar at no additional cost to you. Many thanks!

Do the Best

Dec 292014
 

Time to get back to my roots with Sautéed Beet Greens with Zucchini and Brown Rice. Simple. Seasonal. Delicious.

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

…one of the tricks of opportunity. It has a sly habit of slipping in by the back door, and often comes disguised in the form of misfortune or temporary defeat. Perhaps this is why so many fail to recognize opportunity. ~ Napoleon Hill, Think and Grow Rich

A shocking email landed in my inbox just before Christmas. My consulting work with one local business that I really enjoyed had been absorbed into other internal roles. After a year of event planning – cooking demos, workshops, dinners and more, that experience had come to a very sudden end.  Though I knew there would be changes coming, and it was not personal, my ego was bruised because I wasn’t told in person and the timing of the holidays made it tough to answer questions about how my favorite consulting gig was going.

Thoughts are things.~ Napoleon Hill, Think and Grow Rich

Instead of being defeated, I got up and brushed myself off. I made the decision to shift my focus. I picked up my book “Think and Grow Rich, by Napoleon Hill”, about the power of positive thinking and visualization.

I took a moment to be grateful for the side business that I started in 2012.

My network marketing business. I can feel the eyebrows raising, so let me first explain. Network marketing, the REAL network marketing, is something everyone should do. Not the hyped up, over the top, say-anything-to-swindle-me kind of thing that exists in everyone’s imagination (that exists in corporate America too), I’m talking about the develop yourself, empower yourself, confidence building, seek to help others, overcome negativity, give hope and health kind of business. If it wasn’t for that business, I would never have come across this book. Though my side business doesn’t define me, it is not all I’ll ever do, it is part of how I have become who I am, and as I shift focus to my passion of finding a way to help children, animals, the environment and people in general, I use my business knowledge as a stepping stone to get where I want to go.

One of the weaknesses of mankind is the average person’s familiarity with the word “impossible”. ~ Napoleon Hill, Think and Grow Rich

For 2015 here is what I’ve decided to do.

Business:
I will gather myself, take a step forward every day towards my dreams and goals, and always be open to opportunity. Working with this business was only part of my consulting role (though a large part that I loved). I also enjoy educating others about food, cooking, essential oils etc. I will continue on with that, as well as continue with my own education.  I will always consider myself a student.
I am working on a product that will combine all the areas I’m passionate about. I will finalize and launch this year.
I will consider and make a decision about creating a mastermind group – a group of business minded and open minded people just as concerned about health, environment, animals and people as I am. Once the decision is made, I know we will find each other.

Blog:
I will finish the cookbook I spent the day working on after I received that email and will have it published by the end of January.
I will figure out how to revamp this blog to get rid of formatting issues. Somehow the photos end up scattered and I can’t figure out why!
I will continue to seek ways to increase my photography skills.

Spiritual:
I will spend time each day reading a motivational and inspirational work.
Each morning I will continue my focus on visualizing the future I desire as if I have already achieved it; focus on gratitude and spend time being present.
Once per day I will watch a video that enriches my spirit. I found Gabrielle Bernstein’s website and signed up for her email updates at http://gabbyb.tv/

What I’m letting go of:
Self judgment
Self doubt
Worry and anxiety


 As Marie Forleo says, the best discussions happen after the post. I would love to hear from you.

Have you been dealt a surprising setback at an inopportune time? How did you deal with it?
or
What are your focuses for 2015? What do you want to let go of?

Leave a comment and someone else that has experienced the same thing!

Did something in this post resonate with you? If so, share with others!


These greens were perfect to get me back on track. Tender zucchini and flavorful and nutritious beet greens were just what I needed. It is so nourishing for body and spirit to eat simply and seasonally. Beet greens are rich in carotenoids such as beta-carotene and lutein/zeaxanthin ~ high in antioxidants and provide wonderful benefits for the eyes. They may even aid in the prevention of macular degeneration.

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

 Vegan, Gluten Free
Serves 4
Printable Recipe

Ingredients

1 tablespoon of olive oil
1/2 onion, sliced
2 cloves of garlic, minced
1 zucchini, chopped (Kyv Farm CSA)
1/4 tsp salt
1/4 tsp garlic powder
Fresh ground pepper
4 cups of beet greens (KyV Farm CSA)
2 cups cooked rice
1 tsp cider vinegar
Hot Sauce or crushed red pepper, to taste

Directions

1. Heat skillet over medium high heat; add olive oil; add onion, sauté about 4 minutes; add garlic sauté 2 minutes, add zucchini, cook 7 minutes; add beet greens 5 minutes; add cooked rice and vinegar; taste and re-season if necessary.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 163.3
Total Fat 4.6 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 234.4 mg
Potassium 512.2 mg
Total Carbohydrate 27.9 g
Dietary Fiber 4.1 g
Sugars 1.0 g
Protein 3.7 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 6.0 %
Vitamin C 25.1 %
Vitamin D 0.0 %
Vitamin E 3.2 %
Calcium 5.7 %
Copper 6.3 %
Folate 4.0 %
Iron 7.7 %
Magnesium 9.7 %
Manganese 14.4 %
Niacin 1.9 %
Pantothenic Acid 1.7 %
Phosphorus 4.2 %
Riboflavin 6.3 %
Selenium 1.2 %
Thiamin 4.4 %
Zinc 1.9 %

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


You have the power

You have the power

Dec 072014
 

What better way to start the holidays than planning the menu?  Christmas parties, visiting families and fun times with friends usually all center around food and drink. Hopefully my Best Vegan Holiday Recipes from around the web will give you some great ideas to make your holiday special!

This year I will be celebrating Christmas at my mother in law’s house. Luckily we don’t have to travel far! Both my mom and my husband’s parents live five minutes away, and his sister and her husband are about twenty minutes away. I’ve yet to come up with what my contribution will be. My mother in law typically makes a roast, cheese covered vegetables and traditional butter-laden Christmas cookies, so I will be coming up with a delicious side, main and dessert that everyone can enjoy (vegan AND omnivore).  I’m thinking garlicky greens, Jamie Oliver’s nut roast and my Samoa bites made with sunflower seed butter. Hmm…I do think I’ve figured out my contribution just while writing this!

What are you doing this holiday season? Do you have to travel? If so, do you bring your own food?

Hopefully you gain inspiration here! Let’s start with breakfast!

Eggless Breakfast Taco – be sure to serve with LOTS of yummy sauce!

Eggless Breakfast Taco ~Made with Chickpea Flour

Eggless Breakfast Taco ~Made with Chickpea Flour

French Toast Casserole – Paula Deen Style (But Vegan) – PETA

Sweet Potato Skillet Hash – My New Roots

Sweet Potato Hash - Image and Recipe Credit to My New Roots

Sweet Potato Hash -Recipe and Photo from My New Roots

Soups:

Roasted Rutabaga and Parsnip Soup – by Gena Hamshaw, Care of Kris Carr

Roasted Rutabaga and Parsnip Soup - Image and Recipe by Gena Hamshaw, Care of Kris Carr

Roasted Rutabaga and Parsnip Soup – Image and Recipe by Gena Hamshaw, Care of Kris Carr

Unconventional but delicious. Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

Cheesy Chia Seed Soup

Apps:

Lemony Artichoke Dip – Terry Walters

 Vegan Stuffed Mushrooms – Pea Soup

Vegan Stuffed Mushrooms - Image and Recipe Credit to Pea Soup

Vegan Stuffed Mushrooms – Image and Recipe Credit to Pea Soup

Grilled Balsamic Bruschetta

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Sides:

Vlad’s Very Garlicky Greens – Alton Brown

Chestnut Stuffing – Terry Walters

Roasted Baby Leeks with Thyme – Jamie Oliver

Roasted Baby Leeks - Image and Recipe Credit to Jamie Oliver

Roasted Baby Leeks – Photo by Jamie Oliver

Balsamic-Maple Brussels – Kristy Turner, Care of Taste Space

Balsamic - Maple Brussels - Image by Chris Turner and Recipe by Kristie Turner, Care of Taste Space

Balsamic – Maple Brussels – Image by Chris Turner and Recipe by Kristie Turner, Care of Taste Space

Mains:

Lentil, Apple Walnut Loaf (One of my all time favs.) – Terry Walters

Nut Roast – Jamie Oliver

Nut Roast  - Image and Recipe Credit to Jamie Oliver

Nut Roast – Jamie Oliver

Desserts:

Raw, Vegan Carrot Cake – by Christine Roseberry, Care of Kris Carr This one is not traditional but who doesn’t love carrot cake??

Raw, Vegan Carrot Cake - Image and Recipe by Christine Roseberry, Care of Kris Carr

Raw, Vegan Carrot Cake – Image and Recipe by Christine Roseberry, Care of Kris Carr

Chocolate Tahini Macaroons – Taste Space

No Bake Samoa Bites will be the hit of the party for ANY party, cookie swap or just to have on hand. They are TO DIE FOR. Reminiscent of the Girl Scout Cookie – but healthier.

No-Bake Samoa Bites

No-Bake Samoa Bites

Raw Vegan Eggnog from My New Roots

Raw Vegan Eggnog - Image and Recipe Credit to My New Roots

Raw Vegan Eggnog – Image and Recipe Credit to My New Roots

I hope you enjoy the Best Vegan Holiday Recipes. Happy Holidays from Dawn!

FCC Christmas Photo

FCC Christmas Photo

Nov 222014
 

Change things up this Thanksgiving with this Vegan Caesar with Arugula and Kale. TO. DIE FOR. You may just lick the bowl. Right in front of the whole family.

A few exciting things have happened.

Vegan Caesar with Arugula and Kale

Vegan Caesar with Arugula and Kale

1) My CSA/Farm share just started up, 2) I got arugula in my first basket and 3) I figured out a way to prepare it where I actually enjoy it. Thank you Kris Carr. She posted links to 9 awesome arugula recipes and the first one I tried by Isa at Post Punk Kitchen was this Arugula Caesar recipe.

With just a few tweaks to make it my own, I knew I had found a gem. As a side note, my daughter was not nearly as thrilled about the recipe as I was. Hmpf.

Speaking of my daughter, allow me a shameless digression to plug our work; we just finished our second children’s book together in a series called Agnes and the Martian. The book is called Agnes and the Martian’s Camping Adventure. Shocking I know – if you know me, you know we love camping. We even have a blog about THAT.

 Back to the story at hand. Thanksgiving and this salad. What do you plan to make? Are you going to try something new this year? I plan to make coconut pumpkin soup (vegan version), a veggie lentil loaf, roasted Brussels stuffing, and this salad.

Vegan Caesar

Vegan Caesar

Vegan Caesar with Arugula and Kale

Serves 6
Vegan, Gluten Free
Printable Recipe

Dressing:
1/4 cup tahini
1/4 cup water (plus more for thinning)
1/2 tsp apple cider vinegar
2 teaspoons fresh grated garlic (see note)
2 tablespoons nutritional yeast flakes
2 teaspoons whole grain dijon mustard
1/4 teaspoon salt

Salad:
1 bunch kale, chopped
Handful of baby arugula
15 oz can chickpeas, rinsed and drained (about 1 1/2 cups)
1 avocado diced
Fresh black pepper to taste

Directions

1. Mix dressing ingredients in a blender. Place kale in a large bowl; massage dressing into kale; stir in arugula until well coated; top with chickpeas, avocado, and black pepper; toss well.

Nutrition Info
6 Servings
Amount Per Serving

Calories 253.8
Total Fat 11.4 g
Saturated Fat 1.6 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 500.3 mg
Potassium 691.4 mg
Total Carbohydrate 31.0 g
Dietary Fiber 9.5 g
Sugars 1.9 g
Protein 10.2 g

Vitamin A 304.4 %
Vitamin B-12 22.2 %
Vitamin B-6 112.5 %
Vitamin C 88.0 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 18.0 %
Copper 27.7 %
Folate 39.8 %
Iron 19.5 %
Magnesium 18.0 %
Manganese 60.5 %
Niacin 55.7 %
Pantothenic Acid 10.3 %
Phosphorus 23.0 %
Riboflavin 106.3 %
Selenium 10.6 %
Thiamin 122.2 %
Zinc 15.9 %

*Percent Daily Values for Vegan Caesar with Arugula and Kale are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

312d351d8f1bc13f1225669f901a83bc

Nov 052014
 

Bean Burger, Avocado and Sweet Potato Stacks are a delicious way to start celebrating the Thanksgiving Season.

Creamy avocado and tender sweet potato proudly stand atop a bed of hearty kale for this feast – perfect as a unique dish for a dinner party and simple enough for a weeknight meal.

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

There is so much to be thankful for this year. In this post (that is long overdue) I thought I might list a few of these wonderful blessings.

I spend time each morning doing three things when I wake up. I quiet my mind for just a few minutes, visualize where I want to be in life, as if I’ve already achieved it, and spend a few minutes focusing on gratitude.

I have a safe, warm home to live in.
Running water.
My health.
My husband and daughter.
A loving family.
Wonderful friends.
Plenty of healthy food.
Transportation.
Freedom.
Time. Time to be quiet and time with my family and friends.

Though my blog has been taking a bit of a backseat to a few projects I’m working on, it is a wonderful outlet, and I’m so grateful for all of my readers. Thank you to all of you. Over the years I have met so many other bloggers and readers that I’m blessed to be a part of this amazing community.

May you spend today focused on gratitude as well, and may it bring back to you love, joy and positivity!


News:

Before I leave you with the recipe – I’ll share information about my next upcoming live cooking demo. It will be on November 18th at Native Sun in Mandarin, 6pm. You will leave with a belly full of pumpkin soup, delicious samples and tons of tips on having a stress free holiday. The details and how to sign up will be released soon on Native Sun’s Event Page. Seating is limited so save the date and I hope to see you there!


Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

 Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 large sweet potato
1 tsp coconut oil
1/8 tsp Himalayan salt (or any salt will do)
4 bean burgers, premade, like Sunshine Burgers, or homemade
2 ripe avocados, peel and seed removed and sliced
1/4 red onion, sliced

Kale Salad
1 bunch kale
1/4 red onion
1 tsp olive oil
1 Tbsp Dijon mustard
1/2 Tbsp maple syrup
1 1/2 Tbsp balsamic vinegar
1 clove garlic, minced
2 Tbsp raisins

Directions

1. Preheat oven to 375F; massage sweet potato with oil and sprinkle with salt; poke holes event over skin with fork; wrap sweet potato in foil; bake 40 minutes or until soft. Remove from oven and cool.

2. Meanwhile, remove leaves of kale from stems and chop; slice red onion thinly and top kale; mix olive oil; mustard; maple, balsamic and garlic in a small bowl; pour over kale and onion mixture; massage until kale begins to break down and fibers soften. Top with raisins.

3. Heat bean burgers; slice sweet potato; layer 1/4 kale mixture, one slice sweet potato, two slices of avocado, bean burger, another slice sweet potato; another slice avocado and some fresh onion on each of four plates.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 498.2
Total Fat 28.3 g
Saturated Fat 4.6 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 9.4 g
Cholesterol 0.0 mg
Sodium 425.9 mg
Potassium 979.4 mg
Total Carbohydrate 53.4 g
Dietary Fiber 19.3 g
Sugars 9.2 g
Protein 11.6 g

Vitamin A 529.5 %
Vitamin B-12 0.0 %
Vitamin B-6 30.2 %
Vitamin C 131.9 %
Vitamin D 0.0 %
Vitamin E 14.8 %
Calcium 16.3 %
Copper 25.9 %
Folate 25.4 %
Iron 15.3 %
Magnesium 15.1 %
Manganese 53.1 %
Niacin 15.3 %
Pantothenic Acid 18.6 %
Phosphorus 12.3 %
Riboflavin 16.7 %
Selenium 3.2 %
Thiamin 13.3 %
Zinc 8.4 %

*Percent Daily Values for Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Gratitude

Gratitude

Oct 162014
 

I have it! Just for you, a (MUCH) healthier Uncrustables alternative!
Whole grain, sugar free, wheat free, nut free, dairy free, preservative free, GMO free, kid tested and easy to make!

Healthier Uncrustables

Healthier Uncrustables

My daughter has many demons to battle – food allergies and chronic ear infections. I have written many times about her allergies, but I haven’t spoken much about her ear infections. Recently, upon a order from the pediatrician to have her third set of tubes in I put the breaks on. WHY is this happening? Obviously the tubes are a bandaid covering up the real issue.

After a trip or two to Naturopathic Doctor, Dr Jon Repole, we are working through a proper diagnosis that engages several holistic methods including diet, probiotics, chiropractic adjustments, massage, essential oils and agitating the lymph system. After discussing diet, I realized I had been adding quite a bit of wheat back in and she was consuming too much sugar in the form of jelly, honey etc. Though her external allergies were ok, it may be part of the cause of the fluid and inflammation in her ears.

Part of my process of changing her diet, and the diet of our whole family, is to read ingredients on food labels and look for healthier alternatives. Dr Repole made the suggestion to switch from Ezekiel bread to a local company called DeLand bakery with a very simple ingredient list.

I know how hard it is to change a child’s diet in an attempt to make it healthier and want to help parents out there struggling with the same issues. I sometimes eat lunch at my daughter’s school and the processed and packaged “food” is typically on the plates – Uncrustables and Lunchables are commonplace for kids that bring lunch from home. Though this is a few more steps – the nutrient content, exclusion of preservatives and GMOs is well worth it.

 


THEIRS

Ingredients

BREAD: GMO ENRICHED UNBLEACHED FLOUR (PROCESSED FLOUR REQUIRES NUTRIENTS TO BE ADDED BACK IN) (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, FERROUS SULFATE, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, UNBLEACHED WHOLE WHEAT FLOUR, GMO HIGH FRUCTOSE CORN SYRUP, GMO SOYBEAN OIL, CONTAINS 2% OR LESS OF: SALT, YEAST, DOUGH CONDITIONERS (TRANS FAT DISTILLED MONOGLYCERIDES, DATEM (DOUGH CONDITIONER LINKED TO ASTHMA), ENZYMES (WITH AMYLASE (FROM BACTERIA, FUNGUS OR SWINE. MAY BE GMO), LIPASE, ASCORBIC ACID (PRESERVATIVE), CALCIUM PEROXIDE (USED TO BLEACH FLOUR. BANNED IN CHINA AND THE EU), AZODICARBONAMIDE (INGREDIENT IN YOGA MATS LINKED TO ASTHMA AND ALLERGIES!!!!), WHEAT STARCH]).

PEANUT BUTTER: PEANUTS, DEXTROSE (FORM OF SUGAR), SUGAR, MONO AND DIGLYCERIDES (FOOD ADDITIVE), CONTAINS 2% OR LESS OF: FULLY HYDROGENATED VEGETABLE OILS (GMO TRANS FAT) GMO SOYBEAN AND/OR COTTONSEED AND/OR RAPESEED), SALT, MOLASSES.

GRAPE JELLY: GRAPE JUICE, GMO HIGH FRUCTOSE CORN SYRUP, GMO CORN SYRUP, CONTAINS 2% OR LESS OF: PECTIN, GMO CITRIC ACID, POTASSIUM SORBATE (PRESERVATIVE).

vs.

MINE

Ingredients purchased at Native Sun Natural Food Market

BREAD: DeLand Oat Bread: Oat bran, Oatmeal Flour, Filtered Water, Sea Salt, Baking Powder (Gluten Free option is available.)

SUNBUTTER: MaraNatha Sunflower Seed Butter: Roasted Sunflower Kernel Seeds, Sea Salt.

JELLY: Dates, Water, Himalayan Salt


 

Healthier Uncrustable
Healthier Uncrustable

Healthier Uncrustables Alternative

Vegan, Wheat Free

Ingredients

2 slices DeLand oat bread
1 Tbsp date “jelly” (see directions below)
1 1/2 Tbsp MaraNatha sunflower seed butter

Directions

1. Lightly toast bread; spread on sunflower seed butter and date paste; cut off crusts.

**Date “Jelly” Directions: Soak 1 lb pitted dates in 1 cup water overnight. Blend dates, water and 1/8 tsp Himalayan salt until a smooth paste is formed.
***I haven’t tried this yet, but make a bunch up and place them in the freezer and pull out as needed. I bet they will work great!

Nutrition Facts
1 Serving
Amount Per Serving

Calories 330.0
Total Fat 12.0 g
Saturated Fat 1.5 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 290.0 mg
Potassium 120.0 mg
Total Carbohydrate 44.8 g
Dietary Fiber 5.0 g
Sugars 16.8 g
Protein 7.8 g

Vitamin E 20.3 %
Calcium 2.5 %
Copper 18.8 %
Iron 7.0 %
Magnesium 18.8 %
Niacin 9.0 %
Zinc 7.5 %

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

10352995_759944347377903_8962077502933136771_n

Sep 052014
 

I am so excited about this flourless Chickpea, Olive Oil and Garlic Naan recipe that I could do cartwheels!

Chickpea Garlic Naan Recipe

Chickpea, Olive Oil and Garlic Naan Recipe

With a lovely bread-like texture and light crisp crust I’m wondering what took me so long to create something delicious with chickpea flour. My friend Vivian has been telling me for months that I had to try it. She uses it to make pancakes, breads, tortillas and more. I played around with the liquid ratios and found that you need to thin the flour quite a bit and let it bake up. Next time I might try coconut oil and see how that goes. I could definitely see making this for a crowd so I might try it out at the next cookout! If you do the same, don’t be shy with the olive oil – use a bit extra and let it really soak in, and try mixing some roasted garlic in with the batter. This is best served immediately out of the oven and my version is only 80 filling calories per square so go ahead and enjoy two squares. I won’t tell.

(I’m even MORE excited about the recipe in the next post….stay tuned. Hint…see the below photo. Can I say OMG?)

Chickpea Garlic Naan Recipe

Chickpea Garlic Naan Recipe

Chickpea Garlic Naan

 Vegan, Gluten Free, Flourless
Serves 12
Printable Recipe
Inspired by Vivian, Owner of KyV Farm

Ingredients

2 cups garbanzo bean flour
scant 3 cups water
1 tsp garlic powder
1/2 tsp salt
1/8 tsp pepper
2-3 Tbsp olive oil

Directions
1. Mix flour, water, garlic powder, salt and pepper in a large bowl until well blended. Let sit 2-4 hours to fully incorporate all ingredients.

2. Prepare 9×13 pan with oil, brush evenly over surface; pour batter into pan.

3. Bake at 375F for 25-30 minutes, or until a knife comes out clean; remove from oven, cool, cut into 12 squares; sprinkle with additional sea salt if desired. Serve immediately.

*Reheat any left over bread.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 80.1
Total Fat 3.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 106.8 mg
Potassium 3.1 mg
Total Carbohydrate 9.0 g
Dietary Fiber 1.7 g
Sugars 1.7 g
Protein 3.5 g

Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 0.4 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 1.4 %
Calcium 0.7 %
Copper 0.0 %
Folate 0.0 %
Iron 4.3 %
Magnesium 0.1 %
Manganese 0.2 %
Niacin 0.0 %
Pantothenic Acid 0.0 %
Phosphorus 0.1 %
Riboflavin 0.0 %
Selenium 0.1 %
Thiamin 0.1 %
Zinc 0.1 %

*Percent Daily Values for Chickpea Garlic Naan Recipe are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs. Do What Makes you Oh SO Happy

Aug 192014
 

Last year I was mad as hell seeing what kids at my daughter’s school were eating. It could NOT be called food! Join my crusade to FIGHT BACK. This is my post on healthier plant-based vegan back to school lunches.

You guys – we need to start getting PISSED about what kids are eating. Let’s control for ourselves and make the time to help our children eat healthy. We cannot rely on the government with their “do as I say, not as I do” mentality. On one hand they support eating fruits and vegetables, on the other hand, all the crop subsidies go to GMO corn, wheat and soy. They consider fruits and vegetables a “specialty crop”. What?! Talk about mixed messages. For those of us not on subsidized meal programs it’s time to boycott school lunch!  Support programs such as Tour de Fresh – organizations working to bring fresh salads and education to schools.

This is a real example of a kindergarten school lunch last year. These children are not in an impoverished area. Compared to the rest of the world, this district is considered affluent, with some of the best schools in the country. What a great “balanced lunch” option.

#lunchFAIL

#lunchFAIL

Yes there was a vegetable option but do the kids choose it? NO! Kids need EDUCATION. Studies show they are more likely to choose healthier options if they are taught what the healthier option is and why. Getting them involved is also essential. Join a farm share and have them pick vegetables for themselves!

Ha! Good timing. KyV’s Farm Share is available for fall right now!  

TAKE BACK LUNCH

Let’s give up the excuses and start packing a variety of healthy lunches that aren’t packed with puss filled dairy and nitrate-filled processed meats and GMO wheat.

WE need to eat healthy first. Use these ideas for your own lunch!

Do not let your child end up like THIS:

 

GREAT LINKS:

Tons of Bento Box ideas, Veggie Bento Love

Vegan Lunch Recipes (with downloadable cookbook), Eating Well

50 Vegan Sandwiches, Connoisseurus Veg

 Veg Kitchen, ideas and recipes!

FCC TIPS:

  • Make lunches for two or three days in a row so you can grab-and-go.
  • Ditch the plastic bags! Use re-usable containers, utensils and washable napkins. You will save money in the end. Promise.
  • When in doubt try Pinterest for ideas.
  • Use your muffin tin to create quinoa, NON-DAIRY cheese and veggie meal muffins.
  • Break out the cookie cutter to cut fun shapes out of fruits, veggies and sandwiches!
  • DO be sensitive to kids with allergies. Even if your child doesn’t have them – it is horrific for parents that do. I just paid $253.00 for an epi pen AFTER insurance AND a coupon. It SUCKS so don’t complain if you can’t give your kid peanut butter. You could be buying epi pens instead.
  • For children on subsidized lunch programs – there are ways to make very inexpensive and healthy lunches. With planning it can be done. Contact me and I will walk you through it.

RECIPES:

SANDWICHES, WRAPS AND ‘ZA

Collard Sushi

Collard Sushi

Crazy Collard Sushi (Minus Sprouts)

 

Fu Wrap

Fu Wrap

Fu Wrap

BB, Banana and Hummus Wrap

BB, Banana and Hummus Wrap

Black Bean, Banana and Hummus Wrap (subtract the onion)

Mini Pizzas (Photo care of Lunch Box Bunch)

Mini Pizzas (Photo care of Lunch Box Bunch)

Mini Pizza from Lunch Box Bunch!

BBQ Bella Tempeh Joe

BBQ Bella Tempeh Joe

Is your kid a Sloppy Joe lover? Try this BBQ Bella and Tempeh Sandwich

SOUPS

Watermelon Gazpacho, Eating Well

Watermelon Gazpacho, Eating Well

Gazpacho Recipes (Cold Soups), Eating Well

Bowl Licking Good Lentil Soup

Bowl Licking Good Lentil Soup

Bowl Licking Good Lentil Soup. Kid tested, mother approved.

GRAINS

Apple Fried Rice

Apple Fried Rice, from Swasthi’s Recipes

Apple Fried Rice from Swasthi’s Recipes

Sweet Citrus Barley

Sweet Citrus Barley

Sweet Citrus Barley with Pistachios

Pineapple Fu with Basmati Rice

Pineapple Fu with Basmati Rice

Pineapple Fu with Basmati Rice

SALADS

Nut butter, Raisin and Barley Salad

Nut butter, Raisin and Barley Salad

Nut butter, Raisin, Apple and Barley Salad (Sub sunflower seed butter for peanut butter.)

Quinoa Salad in a Jar

Quinoa Salad in a Jar

Salad in a Jar

Veggie Pasta Salad

Veggie Pasta Salad

One of my favorite pasta salads! Add any protein. Use brown rice pasta for gluten free option.

Snazzy Salad

Snazzy Salad

I love this idea for making a “salad” with fun shapes they can dip. Photo care of Parenting Mag.

CRAZINESS

Breakfast for lunch!

Overnight Oats

Overnight Oats

Overnight Oats

Fruit and Yogurt Calcium Bowl

Fruit and Yogurt Calcium Bowl

Plain, non-dairy yogurt with fresh fruit

Cereal for Lunch

Cereal for Lunch

Cereal for lunch! I love these ONE INGREDIENT puffs. Add a side of homemade non-dairy milk and fresh fruit. Fun!

SNACKS

All Natural Zucchini Muffins

All Natural Zucchini Muffins

All Natural Zucchini Muffins, All-Time Top Reader Fav

Roasted Sweet Potato Hummus

Roasted Sweet Potato Hummus

Roasted Sweet Potato Hummus,
Serve with celery, carrots, broccoli, tomatoes etc. (See that snazzy salad above!)


Nut and Gluten Free Granola

 Here is a delicious snack and topping idea for yogurt or banana ice cream. It is nut, grain and dairy free. Enjoy!

Nut and Gluten Free Granola

Nut and Gluten Free Granola

Nut and Gluten Free Granola

Serves about 8 1/4 cup servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1/2 Tbsp coconut oil
1/2 cup dried bananas
1/4 cup raw pepitas (pumpkin seeds)
1/4 cup raisins
1/4 cup chopped crystalized ginger (optional)
1/4 cup dried cranberries
1/4 cup non- dairy chocolate chips
1/8 tsp sea salt

Directions

1. Spread coconut oil over a small baking sheet; toss all remaining ingredients together directly on the baking sheet to coat with coconut oil; toast 3-4 minutes, or until just browned.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 151.2
Total Fat 8.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 36.8 mg
Potassium 97.7 mg
Total Carbohydrate 16.4 g
Dietary Fiber 2.0 g
Sugars 13.2 g
Protein 2.4 g
Vitamin A 0.5 %
Vitamin B-12 0.0 %
Vitamin B-6 2.2 %
Vitamin C 0.4 %
Vitamin D 0.0 %
Vitamin E 10.2 %
Calcium 0.8 %
Copper 4.5 %
Folate 2.4 %
Iron 3.7 %
Magnesium 1.7 %
Manganese 5.4 %
Niacin 1.8 %
Pantothenic Acid 2.9 %
Phosphorus 5.1 %
Riboflavin 0.9 %
Selenium 4.6 %
Thiamin 0.8 %
Zinc 1.5 %

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


For the grand blog-post finale, my biggest secret surprise is that my daughter and I just self-published our first children’s book together on Amazon and Kindle……

It is called The Adventures of Agnes and the Martian!

The Adventures of Agnes and the Martian

The Adventures of Agnes and the Martian

Most parents want their children to be able to discover and live their passion, achieve their dreams, and succeed at what they put their mind to. 

One year ago I left my 13-year corporate job to take on the world and make it a better place, and wanted to pass that determination on to my daughter. Together we created our book, the Adventures Agnes and the Martian.

This book is our way of inspiring children on the path to following their dreams.

As a thank you for getting this far in the post and listening to me blather on, for a limited time I would like to offer – drum roll please -

A free digital copy of our book, The Adventures of Agnes and the Martian!

 email me at dawn(at)floridacoastalcooking.com for your copy!

I know, I know, you are overcome with emotion. Seriously though, it is a cute book if I do say so, and since I love ya – I just have to share. It is for readers from preschool through 1st grade. Preschool and kindergarten my need some help with the reading.

Camping MADNESS

Camping MADNESS

I would love to get your thoughts on this book as I attempt to learn how to market a self-published book with no background in marketing. Who knows, I might fall flat on my face, or I might help my daughter soar with the eagles!

If you like it, and could share it on social media, or even better, review on Amazon, I would forever be in your debt.

She acted out the scenes in all the photos, and then (with a bit of help) tried her hand at drawing in the “Martian”. This was a bedtime story my Nana used to tell me as a child, and now I get to pass it on to my daughter, and children everywhere. We are even planning the next book already and I’m thinking we might call it, Camping Madness with the Martian and Agnes. What do you think?

Jul 302014
 

 Your alarm wakes up out of a dead sleep and you hit the snooze button…. four times. Finally you drag yourself out of bed, get dressed and when you walk out the door a wall of heat and humidity hits. It is time to fight back naturally with hydrating FOODS for Summer.

Hydrating Foods

Hydrating Foods

Recently I led a workshop at Native Sun about fighting summer fatigue and having more energy naturally.  The research is so surprising, I just can’t keep it to myself!.

Interestingly, one of the primary ways to fight back is through proper hydration, and hydrating foods should always be first on your list. The chart above shows some top hydrating foods. One of the BEST and simplest salads to hydrate is mixture of fresh berries, cucumber and watermelon.

Now let’s talk about the effects of dehydration.  Dehydration impairs your thinking, digestion, energy, how you move, aches and pains and can even age your skin.  It can be one of the main reasons for headaches, dizziness and irritability.

Taking in too little fluid is a major cause – your body loses fluid and electrolytes. Electrolytes are minerals in your body fluids that carry an electric charge. Why is this important? Because they affect the acidity and pH balance in your body, they regulate the amount of water you retain, and they are not found in water. They are in natural sodium, calcium and potassium to name a few.

Water Content of Fruits and Vegetables

Source

In turn, one great way to hydrate properly in the summer is not only through water, but also through sodium balance!

The right kind of sodium is key to proper body function. It keeps fluids in balance, maintains blood pressure, digestion and metabolism, supports muscles and nerves, and is key for calcium absorption. It has even been called the “youth mineral” because of it’s benefits for our joint and ligaments – keeping them young and healthy.

A word of caution when it comes to sodium balance and endurance athletes or anyone working outside in the heat – you are at higher risk of hyponatremia. Hyponatremia is when your blood sodium falls below a level 135 of milliequivalents per liter (mEq/L). According to the National Institute of Health, the normal range is 135 to 145 mEq/L from depleting your sodium stores through sweat and drinking too much water. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can dilute the sodium content of your blood.

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Don’t simply add table salt.

Table salt (NaCL) is mined from underground salt mines, processed, refined and stripped of the natural sodium and then anti-caking agents are added. What you want is the true organic sodium (Na). Most Americans are actually deficient in Na and consume way too much NaCl. While table salt stores in our bodies, any excess in natural sodium will be excreted.

Instead of adding table salt to your diet, add some foods that naturally contain sodium. Natural sea salt, fruits and vegetables.

  • Beets 65 milligrams sodium per beet
  • Celery and Carrots 50 milligrams in one stalk or one carrot
  • Spinach 125 mg per cooked cup
  • Swiss chard 300 mg per cooked cup
  • Also, asparagus, barley, lentils, coconut, okra, kale, raisins, red cabbage
Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

The organic sodium in these foods actually alkalizes the body and helps neutralize acidity from fried foods, meats, cheeses, alcohol and any processed foods etc. Without organic sodium, our bodies are clever, they will neutralize the acid from the mineral stores in our bodies – including our bones.

Finally, add Omega 3’s to your diet. Many people think flax when they think Omega 3’s; however, flax is a phytoestrogen like soy, and can alter the body’s hormone balance. The best form of plant based Omega 3 I have found is milled chia. I eat two tablespoons daily of a blend called Mila and have been doing so for three years. Mila specifically has been cleaned of mold, dirt and insect pieces that you find in generic chia. It is then carefully milled, or sliced open, to create more surface area for your body to suck up the nutrients. Finally, each crop is tested for nutrient content and blended for consistent levels of fiber, Omega 3 and other vitamins and nutrients. The fats in Omega 3 foods hold on to hydration in the body and help it from being excreted. Chia has extreme absorption qualities and can absorb many times it’s weight in liquid, keeping you hydrated longer. If you have ever heard of the book Born to Run, chia is the food utilized by the Aztec Indians of the Copper Canyon. They would take chia on their long and arduous runs for nutrition and hydration!

* Info on Mila * To try some use US11065661 * Video *


Have you heard of these ideas on fighting fatigue, tiredness and dehydration? What are some of your tips?

If you liked this post, please comment and share with others!


Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Vegan, Gluten Free
Serves 2
Printable Recipe

Ingredients

1 cup non-dairy yogurt
1 pint fresh berries
2 Tbsp milled chia such as Mila
Sprinkle of natural sea salt

Directions

1.  Pour 1/2 cup yogurt into each bowl; top with 1 Tbsp Mila; divide the berries evenly; sprinkle natural sea salt.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 142.3
Total Fat 5.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 188.5 mg
Potassium 109.6 mg
Total Carbohydrate 16.3 g
Dietary Fiber 7.1 g
Sugars 8.2 g
Protein 8.0 g

Vitamin A 1.5 %
Vitamin B-12 0.0 %
Vitamin B-6 1.3 %
Vitamin C 19.7 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 0.5 %
Copper 2.2 %
Folate 1.1 %
Iron 3.7 %
Magnesium 6.4 %
Manganese 10.2 %
Niacin 1.3 %
Pantothenic Acid 0.7 %
Phosphorus 6.3 %
Riboflavin 2.1 %
Selenium 0.6 %
Thiamin 2.3 %
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.