Dec 242012
 

Mint and chocolate are one of my most favorite flavor combinations.  I love that aromatic freshness with the rich chocolate.  When I noticed that the chocolate mint coconut milk was on sale at Native Sun I just had to give it a try…..but what to do with it other than put it in coffee or drink it straight….somehow the oatmeal idea popped into my head and I thought that sounded like a fun option. If you like chocolate and mint I think you’ll like this too!

Creamy Choco-Minty Oatmeal

 If you are looking to save calories you can simply make the oatmeal with water and then pour a bit of the chocolate mint milk on top – but if you can splurge on this creamy version it is well worth it.

This recipe is not overly sweet so feel free to add some additional agave or honey if desired and for Mila lovers – this is a perfect recipe to stir a Tbsp into.

I know what I’ll be making for breakfast on Christmas morning!

Creamy Choco-Minty Oatmeal

 Creamy Choco-Minty Oatmeal

Serves 1
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Market, Dec 7 through Jan 6 2013

Ingredients

1/2 cup rolled oats** (for gluten free diet be sure to use gluten free oats)
1/2 cup vanilla un-sweet non-dairy milk
1/2 cup chocolate mint coconut milk (plus extra for topping at finish)**
1/2 tbsp agave (or local honey for non-vegan)
Dash of coarse sea salt
Dash of cinnamon
5 vegan chocolate chips (or regular semi-sweet for non vegan**)

Directions

1. Mix oats through cinnamon in a small sauce pot. Bring to a boil over medium high heat – reduce heat and cook about 5 to 6 minutes or until desired thickness.

2. Spoon into a bowl and top with extra chocolate mint coconut milk and chocolate chips.

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 286.9
Total Fat 9.5 g
Saturated Fat 3.5 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 328.0 mg
Potassium 100.5 mg
Total Carbohydrate 48.2 g
Dietary Fiber 6.0 g 

Sugars 19.1 g
Protein 5.5 g
Vitamin D 12.5 %
Vitamin E 25.0 %
Calcium 15.1 %
Iron 12.3 %
Magnesium 2.1 %
R
iboflavin 2.2 %
Thiamin 10.0 % 

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

Dec 192012
 

Happy Holidays!  Before I get to the last of my rolled cookie recipes…..(this one posted because of MANY requests)….

….I want to show some love to an amazing lady I met through my Lifemax businessAndrea Peltier.  This is my second post in my “inspirational women” series and in this world of negativity and chaos it is so nice to share a little something positive and uplifting about someone.  Is there anyone in your life you can do the same for today?  Just wait and see how great it makes you feel! Besides – who doesn’t love a good story?

Andrea is the mother of three – in fact, we met up at a convention last October in Orlando and she brought her four week old baby while her husband is deployed overseas.  He will not be back until April and will then get to meet his beautiful baby,  I was so impressed with her fitting her children into her life and showing them the importance of being self-confident and self-sufficient – these kids will definitely be a step ahead in life.

Andrea is on the right from a recent party.

  I caught up with Andrea again recently at a recent Christmas party, during which we had a white elephant gift exchange and (though my donation was a chia pet) I ended up with the most amazing gift – two handmade ornaments that said “health” and “wealth” with a card that noted how many times the ornaments we choose have meaning to us and are symbols of what we love and desire. SO true.  I fell in love with these ornaments and shared one with my dear friend Jodi for being an amazing business partner and friend.  (I’ll have to order us another set so we can each have both Jodi!)

Andrea – thank you for inspiring me to take the initiative to get up and out and live life – no excuses!

If you would like to order handmade ornaments from Andrea please contact her at PAndreaE5@gmail.com.

 __________________________________________

Now – for these COOKIES!

I know I have now posted several variations of these round cookies so this variation is the last.

This recipe, that originated with my friend Theresa, has been passed around so many times to various business partners because it is SO amazing.  Peanut butter, chocolate and coconut make this cookie more like a decadent girl scout Samoa than a healthy energy bite! Everyone that eats these cookies asks where they can find the recipe so I made them for a recent KyV Farm workshop.

I love that I was able to start a business with so many inspirational women AND a food that has 3000mg of plant based Omega3′s and can be used as egg replacer in raw cookies.   This is a GREAT way to get lots of Omega 3s into kids without having to get them to swallow a huge pill or eat fish, and I love that they can help with making these.

For those of you that haven’t heard of this amazing food, Mila, and want to know more – click here.

 Theresa’s No Bake Energy Bites

Serves about 24
Vegetarian, Gluten Free
Printable Recipe

Ingredients

2 cups rolled oats
1 cup creamy peanut butter (or nut or seed butter of choice)
2/3 cup honey
2 cups shredded coconut
1/2 cup Mila
3/4 cups mini semi sweet chocolate chips
3 tsp vanilla
1/4 tsp salt

Directions

1. Mix all ingredients; refrigerate 30 minutes; roll into 24 1-inch balls and store in an air tight container.

Nutrition Facts
24 Servings
Amount Per Serving

Calories 217.1
Total Fat 12.2 g
Saturated Fat 2.7 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 2.8 g
Cholesterol 0.0 mg
Sodium 53.1 mg
Potassium 91.8 mg
Total Carbohydrate 24.9 g
Dietary Fiber 3.3 g
Sugars 15.3 g
Protein 4.7 g

Vitamin B-6 2.6 %
Vitamin E 5.3 %
Calcium 1.8 %
Folate 2.0 %
Iron 4.0 %
Magnesium 4.3 %
Manganese 4.6 %
Niacin 7.2 %
Phosphorus 5.8 %
Riboflavin 1.2 %
Selenium 1.2 %
Thiamin 2.3 %
Zinc 2.2 %

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

Oct 152012
 

Curried Pear Crumble

Mildly sweet, a bit salty and aromatic curry….VERY light and satisfying. 

Those were the words I jotted down when I was writing up this recipe.  We weren’t especially hungry after dinner but wanted something  sweet.  I opened the pantry door and Ziggy Marley was staring out. That was it! The Ziggy Marley organic Coco’mon curry flavored coconut oil, I got from Native Sun!  Lots of times I find curry dishes with raisins so I knew I could create a dessert with this. I grabbed the oats and agave too and whipped this dish up in a minute.

If you have regular coconut oil, that will work too but if you can find the Ziggy Marley brand, I say go for it.  His website features this quote, “If I was given a choice and saw something that was genetically modified and saw something else from nature, I would choose the stuff that’s from nature. I don’t want to put anything into my body that’s not natural, that wasn’t created by nature, because we are a part of nature.” What’s not to love?!

My four year old daughter and I shared this crumble – she called it pear pie – and we both loved it.

Curried Pear Crumble

Curry? In a dessert? Yes! Get a little crazy!

This recipe will appeal to both the folks that love curry and those that aren’t too fond of it because the amount of curry added is so slight and the curry in the coconut oil is not overpowering.  But if you are a curry lover I encourage you to add more curry powder!  There are many different curry blends and we tend to think of curries with savory dishes, but the one I chose had some nutmeg and ginger in it along with other spices such as black pepper and cumin – all these flavors come together and compliment the sweet pears and raisins.

What I love about natural desserts where you incorporate fruit is that they actually have vitamins and minerals that you won’t find when you rip open that prepackaged dessert. Those of you that follow me regularly probably note that I leave the long list of vitamins and minerals under the calories fat and carbs; why? Because that is what is important for your body to function!

EAT REAL FOOD!

Curried Pear Crumble

Curried Pear Crumble

Serves 2
Vegan and Gluten Free
(Be sure to buy “Gluten Free” oats if you have Celiac)
Printable Recipe
**Items on sale from October 7th through November 6th

 

Ingredients

1 ripe red Bartlett pear**
3 Tbsp rolled oats (Country Choice)**
1/2 tsp curry coconut oil (Ziggy Marley brand)**
1 dash curry powder
1 dash coarse grind sea salt
1 tsp agave nectar (Madhava)**
1/2 Tbsp raisins

Directions

1. Preheat oven to 400F. Slice pear and remove core; layer in a small baking dish sprayed with non-stick cooking spray.

2. Mix oats, coconut oil, curry powder, salt, agave and raisins in a small bowl; spread evenly over pears; bake 12 minutes or until top is brown and pear is soft.

Nutrition Facts
2 Servings
Amount Per Serving 

Calories 114.2
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 78.0 mg
Potassium 126.7 mg
Total Carbohydrate 22.3 g
Dietary Fiber 2.9 g
Sugars 4.3 g
Protein 1.4 g

Vitamin A 0.4 %
Vitamin B-6 2.0 %
Vitamin C 5.7 %
Vitamin E 2.7 %
Calcium 1.9 %
Copper 9.8 %
Folate 3.6 %
Iron 5.6 %
Magnesium 8.0 %
Manganese 39.9 %
Niacin 1.3 %
Pantothenic Acid 2.6 %
Phosphorus 8.9 %
Riboflavin 3.4 %
Selenium 1.3 %
Thiamin 8.8 %
Zinc 4.7 %

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

May 202012
 
Blueberry Pie Oatmeal
Growing up, my parents and I would go camping regularly in Sandwich Massachusetts which is on Cape Cod. 
Every visit to Shawme Crowell State Park we would visit a little restaurant called the Marshland to get a dozen blueberry muffins.
They were big and soft and sweet and blueberry-licious with a little crystallized sugar crust on top.
Now that my camper repairs are nearing completion (you can read all about my repairs of water damage here), camping has been on my mind.  I miss Cape Cod and the big fat blueberry muffins from the Marshland! 
Pic of camper I just took this morning!
As a tribute to those blueberry muffins I created this dish that incorporates the Mila I’ve added to my diet.  Mila is the raw seed blend I told you all about, with it’s super high omega3s, fiber, calcium and tons of vitamins and nutrients.
Mila is awesome for weight loss, digestion, energy and brain function.
In fact I’ll share a little secret, I was on an antidepressant called Bupropion until just recently, because of Mila, I’m now fully off of ALL pharmaceuticals and have replaced them with simply this blend of raw, organically grown seeds and feel so much better.
If you would like to try some for yourself you can order here! There’s an old saying that says, you’re worth it. 
Sunflower from KYV Farm

This oatmeal is just as delicious, yes I’m serious, as the original, but healthy enough to eat every day.

This simple breakfast is a little sweet, a little cinnamon and very blueberry. 
Blueberry Pie Oatmeal
The vanilla almond milk makes the oatmeal creamy and the swirl of blueberries is blueberry muffin all over.  It makes me I feel like I’m back at the Marshland right now!
Blueberry Pie Oatmeal
 Summer Blueberry Muffin Oatmeal with Mila
Serves 1
Vegan, Gluten Free



Ingredients


1 cup unsweet vanilla almond milk, plus a dash extra to moisten the blueberry mixture
Dash of salt and cinnamon
1/2 cup gluten free rolled oats
1 tsp raw agave (or regular agave or honey for non vegan will work)
1/2 cup frozen blueberries
2 Tbsp Mila (I used 3 Tbsp though)


Directions


1. Bring almond milk, salt and cinnamon to a boil in a small pot over medium high heat. Reduce heat and cook 5 to 7 minutes; stir in agave.


2. Mix blueberries with mila in a bowl, add a dash of almond milk to moisten. Pour oatmeal over top and swirl with a spoon.



Nutrition Facts
1 Serving
Amount Per Serving

Calories 309.5
Total Fat 10.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 335.8 mg
Potassium 321.9 mg
Total Carbohydrate 45.9 g
Dietary Fiber 12.1 g
Sugars 10.0 g
Protein 9.3 g


Vitamin A 10.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.3 %
Vitamin C 3.2 %
Vitamin D 25.0 %
Vitamin E 53.9 %
Calcium 28.6 %
Copper 1.3 %
Folate 1.4 %
Iron 18.8 %
Magnesium 5.0 %
Manganese 16.7 %
Niacin 2.0 %
Pantothenic Acid 1.0 %
Phosphorus 15.9 %
Riboflavin 3.7 %
Selenium 0.1 %
Thiamin 11.7 %
Zinc 0.4 %


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

Apr 192012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines.
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.


For an ideal pairing we look for wines that that compliment Sweet Potato and Tahini Burgers Citrus, Mango and Avocado Salsa we look at the tahini, sweet potato, citrus and mango.


The Wines selected to taste are Warwick ‘First Lady’ Cabernet Sauvignon and Barboursville Viognier.

Sweet Potato and Tahini Burgers
with Citrus, Mango and Avocado Salsa

These sweet-spicy burgers are super easy to put together – only six ingredients. They can be baked, grilled or pan seared.  The mango salsa a spur of the moment inspiration that compliments the burgers so well it is a match made in heaven.  Mangos are on sale for a dollar and avocado is super cheap right now, too.  I had a jalapeno on hand to add a kick and some fresh Florida oranges and limes to add a nice tang.  For a side, I a added some nice steamed edamame with a sprinkle of coarse sea salt.

Time Saving Tip: To save time for the salsa, simply buy a quality store bought mango or citrus salsa in the refrigerated produce section of your grocery!


From 1791 through 1902 Warwick Wine Estate in South Africa was originally known as  ‘De Goede Sukses’, the Good Success farm.  It was later renamed Warwick after being purchased by Colonel Alexander Gordon of the Warwickshire regiment.  In the 60′s the winery traded hands again when it was purchased by Norma Ratcliffe and her husband Stan.  After initially selling the grapes wholesale to other wineries, Norma studied the art of winemaking and began producing her own wine in 1984.  She was the first female wine maker in South Africa, thus the ‘First Lady’ Cabernet Sauvignon is named as a tribute to Norma.

The winemaker’s notes, “The wine has a deep and intense ruby red colour. The nose reveals lots of red berries and sweet black cherries, complemented by sweet vanilla and chocolate oak background. The smooth ripe, round tannins make this wine easy to drink while still retaining a full body. The balanced acid creates a firm finish that is complemented by a lingering sweetness.”


Barboursville vineyards reside along side the Blue Ridge Mountains of Virginia, owned by Gianni Zonin of Gamnbellara Italy who is a 7th generation winemaker. This Viognier Reserve is grown by the general manager-winemaker Luca Paschina who has a degree in oenology; the study of all aspects of wine. 

It looks like I have found my calling – I must go back to school for an oenology degree. I wonder if this is an offering at FSU.  If not, I will simply have to attend the the Instituto Umberto in Alba Italy as Luca Paschina did.
Gregg from Broadbent Selections sent me some additional information on the vineyard that I thought was interesting, “this second-generation estate house at Barboursville plantation was designed by Thomas Jefferson, one of only 3 residences he designed for his friends. The Barbour family continued to occupy this residence until it was destroyed by accidental fire at Christmas, 1884, and returned to the elegant Georgian villa next door for several generations, now The 1804 Inn”

The Viognier, pronounced Vee-‘O’-nyaaay, is fermented in steel with tropical and floral tones.  It does well with aging of 4 to 5 years.  The photos of the vineyard are gorgeous-I would love to visit and take some of the cooking classes offered at their restaurant.

Categories



Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.


Rating Scale


Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.


Category #1 The Dish

Rating of Nice.  I would definitely make these burgers again as long as I could make the salsa with them.  I think that is what really made the dish.  It had all the elements I love - sweet from the mangos and sweet potato, aromatics from the cilantro and a spicy kick from the Cajun seasoning and jalapeno peppers.  The tahini wasn’t a prominent flavor, it just added enough to give it a nutty hint in the background. These were awesome with a bit of Arizona Gunslinger hot sauce on the side. 


Category #2 The Wine

Warwick Cabernet Sauvignon 2009 gets a rating of Damn That’s Good.  I’ve started a little wine journal now so I can sit down and write the first things that come to mind.  I’m still amazed when I go and look at reviews afterwards and the reviews actually coincide with my perception.  For this Cabernet the first thing I wrote down was chocolate/cocoa and no aftertaste. After sitting and swirling a bit I added perfect balance of dry and sweet, not too heavy.  Smoky mesquite.  Great with grilled foods.  My husband happened to be cooking on the grill at the time which may have had some influence there.

Virginia Voignier Reserve, 2010 also gets a rating of DAMN THAT’S GOOD.  I had to write that one in caps for emphasis.  On first taste I wrote honey, mango and tad sweeter than Chardonnays, higher percentage of residual sugar ?  I loved the honey-lemon color.  I also wrote down grass reminiscent of summer fresh cut grass which is interesting because in a review of the wine I read “herbal frame” – I wonder if my interpretation was the grassiness.

Category #3 The Pairing

Both get a rating of Yum.  Each brought the dish up to another level in it’s own way.  If I had rated the dish higher, the wines would have elevated the pairings to a DTG. 
The smoky-cocoa cabernet brings out the spicy elements of the dish and has a light enough body to not overpower the sweet potato burgers. 
The Viognier complimented the sweetness of the mango and sweet potato; the wine acquired an added layer of a lemony-citrus flavor when paired with the dish-refreshing and smooth.

Where to buy

All the wines will be for sale locally at the Grotto in San Marco. Please call first to ensure they are in stock.  You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing.  Anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Sweet Potato Tahini Burgers

with Citrus, Mango and Avocado Salsa

Inspired by Lunch Box Bunch
Serves 6
Vegan, Gluten Free, Dairy Free

Ingredients

Burgers
1 can of sweet potato
2 cans cannellini or pinto beans, rinsed and drained
2 heaping Tbsp tahini
2 Tbsp maple or agave syrup
1/2 tsp Cajun seasoning
1/3 cup oats, pulsed in magic bullet, blender or food processor to grind it a bit

Salsa
1 mango, seeded and chopped
2 oranges, peeled and chopped
1 avocado, seeded and chopped
1/4 jalapeno pepper, chopped
1 tsp minced fresh ginger
Juice of 1 lime
Handful fresh cilantro, chopped

Directions

1. Preheat oven to 350F.  Add all burger ingredients to a food processor and pulse a few times, so just mixed.  Form into patties and place on a baking tray rubbed with oil.  Bake for 20 to 30 minutes, turning halfway through.  Turn on broiler to high at the end to crisp outside – about 1 to 2 minutes or until browned.

2. Meanwhile mix the salsa ingredients in a small bowl. 

3. Top each burger with a generous heaping of salsa and serve with Barboursville Viognier or Warwick First Lady Cabernet.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 381.5
Total Fat 8.2 g
Saturated Fat 1.3 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.1 g
Cholesterol 0.0 mg
Sodium 113.4 mg
Potassium 1,199.3 mg
Total Carbohydrate 67.5 g
Dietary Fiber 14.4 g
Sugars 8.3 g
Protein 15.8 g

Vitamin A 185.7 %
Vitamin B-12 0.0 %
Vitamin B-6 20.7 %
Vitamin C 65.9 %
Vitamin D 0.0 %
Vitamin E 5.8 %
Calcium 18.3 %
Copper 35.7 %
Folate 42.5 %
Iron 36.5 %
Magnesium 31.7 %
Manganese 78.9 %
Niacin 8.5 %
Pantothenic Acid 12.9 %
Phosphorus 27.3 %
Riboflavin 14.1 %
Selenium 5.2 %
Thiamin 25.9 %
Zinc 19.1 %

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

Please note that as an ammendment to the Black Bean Soup post I would like to change my rating of the Pares Balta to a Damn thats Good. I’ll definitely be ordering more of because of it’s summer drinkability factor as well as the new information provided that this wine is produced with absolutely now animal products so it’s perfect for a plant based diet.

Apr 102012
 
I finally got around to trying Happy Herbivore’s super easy bean burgers.  These will now be my go-to recipe when I need something super quick and easy. 
This will work with any can of beans and some oatmeal.  By using the broiler you can speed up the cook time to around ten minutes and get a nice char on the outside of the burger.  My daughter had a blast mushing the burgers with her hands and rolling them into balls. Something I never let her do when we cooked with meat as I was afraid of her getting sick from the raw meat.  We made little sliders for her and the burgers for me.  She ate every bite of her slider.
I paired these with some left over fresh salad I made from the lettuce, carrots and gorgeous heirloom tomatoes from KYV farm and some added some frozen sweet potato fries - broiled right along with the burgers.  Couldn’t have been much easier.
If you have extra these will freeze well too.
Ten Minute – Five Ingredient Black Bean Burgers
Inspired by Happy Herbivore
Serves 4
Vegan, Gluten Free, Dairy FreePrintable Recipe
Ingredients
2 cups cooked and drained black beans (or use a 14.5 oz can)
1/3 cup Gluten Free instant oats (or 1/2 cup rolled oats pulsed in the food processor)
1 Tbsp steak seasoning
1 Tbsp coarse ground prepared mustard (or whatever you have)
2 Tbsp Gluten Free Ketchup
Directions
1. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Bake first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.
2. Top with whatever you like!
**Check the label on the cooking spray to ensure it is gluten free.  It’s best to simply use an oil mister to be sure.

Nutrition Facts

4 Servings
Amount Per Serving (burger with no toppings)

Calories 162.3
Total Fat 1.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 675.9 mg
Potassium 305.3 mg
Total Carbohydrate 28.6 g
Dietary Fiber 8.5 g
Sugars 1.3 g
Protein 8.9 g

Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.0 %
Vitamin C 1.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 2.3 %
Copper 9.0 %
Folate 32.0 %
Iron 12.5 %
Magnesium 15.1 %
Manganese 19.1 %
Niacin 2.2 %
Pantothenic Acid 2.1 %
Phosphorus 12.0 %
Riboflavin 3.5 %
Selenium 1.5 %
Thiamin 16.5 %
Zinc 6.4 %

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

Mar 272012
 
 
These breakfast bars were a unplanned weekend creation. Originally they were intended to be a dessert; however, with over 5 grams fiber, 6 grams protein and 0mg cholesterol, they are perfect for a filling and satisfying breakfast as well. I sprinkled a bit of coarse finishing sea salt over top and that brought out more of the sweetness of the agave. When they are just a bit chilled, the creamy filling with the tang of lemon is perfection – a healthy version of the Little Debbie oatmeal cream pies I loved as a child. They should still be enjoyed in moderation due to the calorie, carb and fat content, but that also means that these will stick with you longer than the empty calories of processed foods.
 

Complex carbohydrates are slower burning and the fat content also helps regulate the blood sugar to keep it from spiking and then dropping causing you to be even hungrier.

__________________________________________________________

Also over the weekend I attended a family dinner.  My mom was a March baby so to celebrate her birthday we went over to TPC Sawgrass for dinner.

For anyone that is local, Nineteen at TPC has a wonderful buffet on Sundays – brunch in the morning and a dinner buffet after 5pm for $15.  They have lots of vegetarian/vegan options; two salads, a pasta bar with lots of veggies and a red sauce, gorgeous fresh fruit and green beans.
 
Me and Mom
 
Dad and Mom

_____________________________________________________________________

Vegan Oatmeal Cheesecake Bars

Vegan Oatmeal Cheesecake Bars

Oatmeal “Cheesecake” Bars

Breakfast Oatmeal “Cheesecake” Bars
Oat mixture inspired by oatmeal chocolate chip cookies, Clean Food, Terry Walters
Serves 16
Vegan, Gluten Free, Dairy Free

Oat mixture

2 cups rolled oats, I used Bobs Red Mill Gluten Free Rolled Oats
1 cup brown rice or all purpose flour, I used Bobs Red Mill Gluten Free Brown Rice Flour
¾ cups unsweet shredded coconut, I used Bobs Red Mill Unsweet Shredded Coconut
1 Tbsp cinnamon
¼ tsp sea salt
½ cup oil
¾ cup agave (or honey if not vegan)
1 Tbsp fresh lemon juice
1 tsp vanilla extract

“Cheesecake” Mixture

2 cups raw cashews, soaked overnight in water
¼ cup fresh lemon juice
¼ cup agave (or honey if not vegan)
¼ tsp sea salt
1 tsp vanilla

Directions

1. Preheat the oven to 350F. Mix the oats, flour, coconut, cinnamon and salt in a medium bowl. Add the oil, agave, lemon and vanilla extract; stir until well combined.

2. Blend the cashews, lemon juice, agave, salt and vanilla in a high speed blender or food processor until smooth and well combined.

3. Spray a 9×9 baking pan with cooking spray and press half the oat mixture in. Spread the cashew mixture evenly over. Pour the remainder of the oat mixture over the entire surface evenly and press gently.

4. Bake 40 minutes or until top is browned. Refrigerate and enjoy.

Nutrition Facts
16 Servings
Amount Per Serving

Calories 395.6
Total Fat 23.0 g
Saturated Fat 7.9 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 179.2 mg
Potassium 84.2 mg
Total Carbohydrate 43.4 g
Dietary Fiber 5.3 g
Sugars 23.1 g
Protein 6.1 g

Vitamin A 10.7 %
Vitamin B-12 0.0 %
Vitamin B-6 17.2 %
Vitamin C 3.3 %
Vitamin D 0.0 %
Vitamin E 7.8 %
Calcium 7.6 %
Copper 3.4 %
Folate 9.3 %
Iron 23.0 %
Magnesium 6.8 %
Manganese 42.8 %
Niacin 13.0 %
Pantothenic Acid 3.0 %
Phosphorus 8.2 %
Riboflavin 7.0 %
Selenium 7.6 %
Thiamin 15.5 %
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.

Feb 162012
 
Baked Monkey Oats
Baked oats are so satisfying that I made it again this morning. This recipe is very similar to the last but uses fresh bananas……next time I might put a bit of ground flax seed on top as well. YUM!
The nutrition info below is listed for either one or two servings, depending on how hungry you are.
Or you could do like I did and eat all the bananas and nut butters off the top first and then be too full to eat the rest of the oatmeal.
Baked Monkey Oats

Baked Monkey Oats

Baked Monkey Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
½ tsp alcohol free vanilla extract
1 c unsweet vanilla almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
1/2 banana, sliced

Directions

1. Preheat oven to 350. Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract.

2. Bake about 40 minutes and top with peanut butter, hazelnut butter and bananas.

Nutrition Facts

1 Serving
Amount Per Serving

Calories 315.3
Total Fat 12.8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 355.8 mg
Potassium 426.8 mg
Total Carbohydrate 44.6 g
Dietary Fiber 8.1 g
Sugars 9.3 g
Protein 9.6 g

Nutrition Facts
2 Servings
Amount Per Serving

Calories 157.7
Total Fat 6.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 177.9 mg
Potassium 213.4 mg
Total Carbohydrate 22.3 g
Dietary Fiber 4.1 g
Sugars 4.7 g
Protein 4.8 g

Feb 132012
 

When the moon hits your eye like a big pizza pie that’s Amore.

Ahh romance is in the air.

What am I doing for my hubby of ten years this fine Valentines Day you ask? He will be getting a VERY romantic scrub down.

On the house. Yes, I’m getting the house pressure washed.

As if that wasn’t romantic enough, I’m throwing in the driveway and front walk too.

Yup, that’s me, the hopeless romantic.

And this dish will be a perfect breakfast in bed for that special someone in your life. Or in my case, myself. The hubbs isn’t much of a breakfast eater, and hey, he’s getting that scrub down remember?

Sometimes you’ve gotta do something nice for yourself. Mmmm……melt-y chocolate and peanut butter for breakfast. It almost looks like a dessert.

But looks can be deceiving. Yes it IS melt-y chocolate hazelnut and peanut buttery goodness, but it’s almost savory as opposed to really sweet.

Justin’s Hazelnut Chocolate butter doesn’t have as much sugar as Nutella so the taste of the cocoa and hazelnuts really shines through. For a sweeter taste just add a tablespoon or so of good quality maple syrup or sweetener of choice.

Chocolate Hazelnut and Peanut Butter Baked Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
1 tsp raw cacao powder
½ tsp alcohol free vanilla extract
1 c unsweet chocolate almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
6 almonds, chopped

Directions

1. Preheat oven to 350.  Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract. 

2. Bake about 40 minutes and top with peanut butter, hazelnut butter and almonds.

Nutrition Facts

1 Serving
Amount Per Serving

Calories 337.9
Total Fat 15.8 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 355.4 mg
Potassium 222.5 mg
Total Carbohydrate 34.7 g
Dietary Fiber 6.2 g
Sugars 3.5 g
Protein 9.8 g

Nutrition Facts

2 Servings
Amount Per Serving

Calories 169.0
Total Fat 7.9 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 177.7 mg
Potassium 111.2 mg
Total Carbohydrate 17.4 g
Dietary Fiber 3.1 g
Sugars 1.7 g
Protein 4.9 g

Nov 152011
 

Recently I flew up to Jersey, well doped for flying with a glass of wine or two at the airport Chili’s, with high hopes of a Snooki sighting upon arrival.

I know, I should be dealing with my fear of flying rather than drinking wine but that just isn’t as much fun.  And luckily I was flying up at night because technically this was a work trip.

The group that went up with me was an easy going and fun. We worked hard during the day and then after work we all gathered to have a drink or two.
After a few drinks our lively group checked out the menu for dinner.

The topic of what to eat came up and, of course, that led to a discussion about proteins after it was obvious I was looking for a plant based dish.

I was promptly advised that I can NOT get all the essential amino acids from plant based sources.

I asked which ones I’m missing out on then.

No one really knew.

Not one to shy away from a good challenge, especially one dealing with food, I got right to researching.  I knew you could get them all from plant based sources but I didn’t know exactly which ones.

Keep reading to see what I found….

These 9 essential amino acids are the only proteins our bodies can’t formulate on their own so we must obtain them from food sources.

(Here comes the technical info that I researched and compiled for the very noble purpose of winning the argument. Skip to the bottom if you are just here for the cake.)

Plant Based Sources of Essential Amino Acids.

Isoleucine (Ile)  muscle production and recovery, formation of blood clots
Some plant based sources. (Source)(Source)
Soy products such as Tofu
Almonds
Cashews
Low fat sesame seed flour

Leucine (Leu) tissue production and repair, produces growth hormones
Some plant based sources.(Source)(Source)
Soybeans
Lentils
Cowpeas
Raw peanuts
Almonds
Chickpeas
Sesame seeds

Lysine ( Lys) needed for calcium absorption and bone development, production of antibodies
Some plant based sources. (Source)
Nuts
Soybeans (particularly tofu, isolated soy protein, and defatted soybean flour)
Spirulina, and fenugreek seed
Brewer’s yeast
Beans and other legumes

Methionine (Met) fat digestion and prevention of plaque in arteries
Some plant based sources (Source)
Sunflower seeds
Pumpkin seeds
Sesame seeds
Peanuts
Lentils
(To a lesser extent grains and beans.)

Phenylalanine (Phe) brain function and mood
Some plant based sources (Source)(Source)
Soy products
Peanuts
Sesame Seeds
Lentils

Threonine (Thr) protein regulation and recycling in the body
Some plant based sources (Source)(Source)
Bananas
Carrots
Wheat germ
Many nuts
Beans
Lentils
Seeds
Sesame Seeds
Vegetables

Tryptophan (Trp) – produces serotonin, regulates sleep and mood, pain management
Some plant based sources (Source)(Source)
Soybeans
Evening Primrose
Brown rice
Peanuts
Sesame seeds
Bananas
Avocados

Valine (Val) muscle growth, repair and endurance, treats brain damage from alcohol, regulates nitrogen
Some plant based sources (Source)(Source)
Lentils
Peanuts
Soy
Mushrooms
Sesame seeds
Butternuts

Histidine (His) –“ the ‘growth amino’ essential for young children. Lack of histidine is associated with impaired speech and growth.” (Source)
Some plant based sources (Source)
Rye
Wheat
Spirulina
Seaweed
Sesame
Soy
Rice
Legumes

Now everyone is very concerned about getting all the essential amino acids in one sitting. Though it has been proven that we don’t need to do this, it’s always a good idea to eat great variety of natural foods in various combinations such as veggie, legume and grain.

How about pumpkin, chickpeas and oats to start?

Pumpkin Spice Cake

Serves 10
Vegan, Gluten Free
Ingredients
1 cup gluten free rolled oats, such as Bob’s Red Mill
1 ½ cups sucanat or brown sugar
½ tsp salt
2 tsp pumpkin pie spice (or more if you like a lot of spice)
½ tsp baking soda
2 tsp baking powder
2 cans (or 500g cooked) chickpeas, rinsed and drained
¼ cup canned pureed pumpkin
3 Tbsp coconut oil (melted) or oil of choice
2 tsp vanilla
1 cup chopped dried fruit such as cranberries, dates, cherries and apricots
Directions
1. Preheat oven to 350F.
2. Pour 1 cup gluten free rolled oats into a food processor or Vitamix.  Process until well ground.
3. Add 1 ½ cups sucanat and process to fine powder; add salt through baking powder and mix well; pour into a medium bowl.
4. Add 500 g chickpeas, ¼ cup pumpkin, oil and vanilla to processor or Vitamix; process until smooth.  Stir in dry ingredients; blend until well mixed. Stir in dried fruit and press into a 10 inch spring form pan sprayed with cooking spray.
5. Bake at 350F for 35 minutes; let cool 10 minutes.

Nutrition Facts

10 Servings
Amount Per Serving


Calories 267.2
Total Fat 5.4 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 267.5 mg
Potassium 239.3 mg
Total Carbohydrate 54.3 g
Dietary Fiber 4.2 g
Sugars 36.2 g
Protein 4.0 g


Vitamin A 24.6 %
Vitamin B-12 0.0 %
Vitamin B-6 12.8 %
Vitamin C 3.6 %
Vitamin D 0.0 %
Vitamin E 1.0 %
Calcium 2.7 %
Copper 6.7 %
Folate 8.7 %
Iron 8.1 %
Magnesium 4.8 %
Manganese 19.3 %
Niacin 2.1 %
Pantothenic Acid 2.2 %
Phosphorus 5.5 %
Riboflavin 1.6 %
Selenium 2.5 %
Thiamin 1.1 %
Zinc 3.9 %


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