Summertime Kale and Seaweed Salad...

All that talk about sea vegetables yesterday really inspired me!  After writing the last post there was nothing more I wanted then a big ‘ole salad full of goodness and sea veggies. I know I’ve been kind of slacking this year, school, work, the new job, and then finally being done with school and just needed to relax and veg out - I’ve neglected this blog. Sure I’ve posted, but most of my posts these days tend to be restaurant, or product reviews. Otherwise they’re posts about what I made for the holidays but no original recipes. I feel bad about that, but the truth is that my eating’s been erratic. I’ve either eaten really healthy - but boring, thus not worthy of being blogged about. Or I’ve gone really over the top, but using the recipes of others. I’m really going to try to change that. I want to post recipes again, I want to be more active here again, and so here’s a start.

Unfortunately when I was making my lunch yesterday I wasn’t doing so with the intention of posting the recipe. I just whipped some stuff together and didn’t really measure anything. So take the measurements as suggestions and approximations and adjust as you see fit. Even if you add a little more of ‘this’ or a little less of ‘that’ I know you’ll enjoy this salad. It’s rich in high-quality nutrients, and packed full of flavor. It really hits the spot mid-afternoon afer a long bike ride, or a good yoga session. Enjoy while sitting out in the summer sun, with a nice cool glass of water or your favorite kombucha!

Summertime Kale and Seaweed Salad 

3 Big Leaves Kale torn into bite sized pieces
1 Medium Carrot peeled and julienne
½ Cucumber peeled and julienne
Red Onion sliced thin (about 1/4 C or to taste)
½ C Corn (Fresh or Frozen)
½ C Frozen Edamame
2 Tbsp Hemp Seeds
Small handful Arame ( 1/4 C or less) Soaked in warm water for five minutes. Then drained and rinsed, then patted dry.
1-2 Sheets Nori (to taste) torn into bite sized pieces
2 Garlic Cloves minced

1 tsp Sesame Oil
1 tsp Rice Vinegar

Dressing 

2 Tbsp Tahini
1 Tbsp Tamari
1 Tbsp Mirin (or Agave)
½ Tbsp Lemon Juice
Sriracha to taste
Water as needed to thin
Salt and Pepper to taste -  optional

- Place your torn kale into a large bowl, drizzle the sesame oil and rice vinegar over top and massage thoroughly with your hands utnil the kale breaks down a bit. Set the bowl aside and continue making the rest of the salad.
- Heat a small pot of water on the stove, when boiling add the Edamame - and if using frozen corn add that too - boil for 2-3 minutes until Edamame and Corn are cooked through. Drain and let cool.

- Mis all dressing ingredients together in a small bowl and set aside.

- Assemble the salad. To the kale add in the julienne carrot, cucumber, sliced red onion, minced garlic cloves. Corn, edamame, Hemp seeds, torn nori sheets, and arame. Drizzle the dressing over top and toss a few times to make sure all of the vegetables get evenly coated.

*** Note - Gluten Free if using GF Tamari.***

Crispy Cabbage and Rice Bowl with Miso Molasses Dressing...

Lately, when it comes to food I’ve been feeling really uninspired and over-stimulated. What I mean by that, is in my mind I’ve been battling two contrasting desires. On the one hand I want to make everything. I want to make all those delicious, gourmet meals that has my mouth watering when I log into the blogosphere, or crack open a cook book, yet on the other hand everything sounds so good that nothing seems right, does that make sense? Plus I just can’t seem to muster the energy to do any ‘gourmet’ cooking. I want food that quick, simple, and easy, I want food that’s low calorie and high in nutritional density, I want food that’s good for my body, food that is fuel. Yet I want it to taste amazing and I want it to seem decadent.

All these contrasting desires have been leaving me feeling so blah in the kitchen, not to mention that I’ve just been feeling really ‘fooded’ out since being back from Vancouver. In Vancouver we didn’t exactly eat junk, but we did eat a lot, and I mean a lot. There are so many good vegan restaurants in Vancouver that we probably ate double the amount of food we normally do, so that’s where this intense desire for simple, and basic food is coming from.  Since our return I’ve been really into smoothies, juices, beans, salads, bowls and superfoods. We ate a lot of that kind of stuff in Vancouver and now that I’m back I want to really focus on good for you whole foods. Unfortunately there are only so many salads and so many bowls that one can make before you start to get bored. As I already said the 100+ cook books in my collection haven’t been much help as I feel kind of uninspired to actually put in any of the work they require.

So lately my meals have revolved around four basic principals, and I actually find that these four things are actually the best things to consider when making a bowl - or even a salad. Firstly a survey of what you have in the pantry and fridge is an absolute necessity. Second it’s good to look for what you have in abundance or what needs to be used ASAP. Third it’s always important to take into consideration any food craving or interest you may be having that day. Lastly pick one culinary or cultural theme, whatever inspires you the most in that moment. Once you’ve gone through these steps putting together a bowl or salad is pretty effortless work.

At least that’s how it works for me. This is the method I employed to make dinner Thursday and surprisingly it came together rather well. As it happened I had a lot of cabbage, rice and various seeds. The cabbage needed to be used. I wanted something sugar-free and nutritionally dense, and I was interested in an Asian sort of flavor. The miso molasses dressing might sound strange to you, but I assure you it’s quite good. Molasses is great because it’s relatively low in sugar with a low-glycemic load plus it has a bounty of trace minerals like copper, iron, calcium, magnesium, manganese, potassium, B6, and selenium. The cool thing is that you don’t even need to eat that much molasses to get the nutritional benefits, a Tbsp is enough to enjoy the nutrition. It’s also much lower in calories then other liquid sweeteners - such as Agave or Maple Syrup. So when I decided to add a touch of sweetness to my miso dressing that’s why I chose to try Molasses. “What’s the worst that can happen?” I reasoned, and much to my surprise it turned out fantastic.

I also love the combination of slightly wilted cabbage with crispy kimchi, crunchy seeds, a creamy dressing and cooked rice. All these things just seem to go together in perfect textural harmony. Give it a try and you’ll see what I mean!

Crispy Cabbage and Rice Bowl with Miso Molasses Dressing 

1 C Brown Rice
3 C Shredded Green Cabbage
1 C Shredded Red Cabbage
½ Large Yellow Onion
5 Green Onions Sliced
1 Tbsp Hemp Seeds (per serving)
1 Tbsp Black Sesame Seeds (per serving)
1 Tbsp Ground Golden Flaxseed (per serving)
1 tsp Toasted Sesame Oil
1/3 C Kimchi (per serving)


Miso Molasses Dressing 

1/3 C Rice Vinegar
½ C Water
4 Tbsp Mellow White Miso
1 ½ Tbsp Molasses
2 Garlic Cloves
1 Tbsp Nutritional Yeast
1 Tbsp Toasted Sesame Oil

- Cook brown rice according to package instructions.

- Heat sesame oil in a large pan over medium-high heat. When hot add the cabbage and the onion and stir-fry for 6-8 minutes until onion begins to turn soft and cabbage is sightly wilted. Do not overcook, you want the cabbage to still have some texture!

- Combine all dressing ingredients in a blender and blend on high until smooth.

Assembly.

- Divide the rice amongst 2 - large portions - or 3 - smaller portions - bowls. Divide the cabbage mixture evenly between the bowls and sprinkle each bowl with 1 Tbsp hemp seeds, 1 Tbsp black sesame seeds, and 1 Tbsp Ground Golden Flaxseed.

- Garnish with desired amount of sliced green onions, and add 1/3C of kimchi to each bowl. Top with desired amount of dressing and serve!

*** Note - Can be made soy-free if using a soy-free miso like Chickpea Miso.***

Chocolate Berry Superfood Smoothie...

I love all kinds of smoothies but there are three kinds that I enjoy more frequently then others. One is the obligatory green smoothie, the second is a berry combo smoothie, and the third is the chocolate protein nut butter smoothie. I tend to drink green smoothies more often in the summer, a lot of berry smoothies in the winter and the chocolate nut butter combo is a wild card. I’ll take it whenever, wherever. Lately however I’ve been enjoying this third variety more often. It seems to be my new ‘go-to’ smoothie on working days, the added protein from the protein powder and nut butter, plus the cacao and the maca keep me energized long into the day.

The only problem is that I get board pretty quickly when forced to eat the same thing all the time. So Monday I was craving a smoothie, something chocolate and creamy like my typical pre-work smoothie but the idea of the same old same old just had me feeling blah. I thought about making a berry smoothie as I have a lot of delicious berries newly on hand but that just sounded so plain. After a few moments spent pondering my dilemma in my kitchen something dawned on me. “Who ever said you can’t combine a berry smoothie with a chocolate nut butter smoothie?” No one that I know of anyway and so that’s exactly what I did.

It may sound weird to you to combine berries with chocolate and peanut butter but I assure you it’s quite delicious - mind blowing really - and while the color leaves a little something to be desired the taste is phenomenal. And really, that’s all that matters isn’t it?

Chocolate Berry Superfood Smoothie 

1 Scoop Sun Warrior Chocolate Protein Powder
1 3.5oz pack frozen acai berry puree
6-8 frozen strawberries
1 Banana
1 tsp Lucuma Powder
1 tsp Maca Powder
1 Tbsp Hemp Seeds
1 Tbsp Earth Balance Coconut Peanut Butter
3/4 C Unsweetened Almond Milk
4 Ice Cubes

- Place all ingredients into a high speed blender and blend on high for 60-90 seconds until smooth and all the ice is crushed.

Enjoy before or after an energizing workout, or on days you have to go to work!

*** Note - You can use any kind of peanut butter or protein powder you like, but I find the Sun Warrior Protein Powder has a superior taste. As for Earth Balance's Coconut Peanut Butter, I highly recommend this. Not only is it freaking delicious but adds another flavor note to the overall smoothie. More about this peanut butter in a review post to come.***

Acai Berry Breakfast Bowl...

I’ve been in love with the idea of an Acai breakfast bowl ever since I tried my first one at a Choice Health Bar in Lahaina, Maui a couple of years ago. It became a favorite breakfast for me while I was in Maui. There was nothing better then waking up to the sun, walking on the beach listening to the waves roar and then going into town for a delicious and filling yet totally nutritious breakfast. Every time I ate one of those Acai bowls in Maui I felt like I was eating energy, like I was eating power. It’s such a great way to fuel your day, and eating a rainbow of fruity filled goodness for breakfast just puts you in an immediately positive mood.

When I came back to Chicago however there were no Acai bowls to be found in any of my local haunts and so I gradually began to forget about the awesome power of acai in the morning. It wasn’t until I returned home to Vancouver this past month that I was once again reunited with my love of the acai bowl. My husband and I were in North Vancouver doing some touristy stuff since we’d been able to snag some free time away from family drama. Since we were out there I wanted to take him to a cool, raw, vegan, smoothie bar I’d discovered last year. Lo and behold when we arrived at the tiny busting smoothie bar they had a sign for their own version of an Acai breakfast bowl. - More about that bowl in particular and the smoothie bar in a review post - promise. - Needless to say I was desperate to order it for breakfast, and once that acai touched my tongue you could consider my love rekindled.

Why it had never occurred to me to make my own acai breakfast bowls upon returning home from Maui I will never know, but after having one again in Vancouver I knew I wouldn’t be able to live without it again. The following recipe is my take on an acai breakfast bowl, and it’s one of the very first things I made once we were back in Chicago. The cool thing about an Acai bowl is that they’re pretty versatile, you can load them up however you like, and add in what you want. I remember Choice Health Bar in Maui had more then just one version of the bowl listed in their breakfast menu - some of them quite elaborate - but for my take I wanted something simple, refreshing and delicious.

This bowl wins on all points, you simply must make it. Think of it as a smoothie you can chew, and prepare to be amazed!

Acai Berry Breakfast Bowl 

1/4 C Frozen Blueberries
6 Frozen Strawberries (8 if berries are small)
1 3.5oz pack of Frozen Acai Berry Puree
1/3 C Acai Berry Juice
3 Ice Cubes
1 ½ tsp Agave Nectar
1/4 C Granola
1 Tbsp Hemp Seeds
2 tsp Ground Flaxseed
2 tsp Chia Seeds
1 Sliced Banana
Handful of Fresh Blueberries

- Combine frozen blueberries, frozen strawberries, acai berry puree, acai berry juice, agave nectar, chia seeds, flaxseed, and ice cubes in a high speed blender. Blend on high until the mixture is smooth and completely pureed. You can add a couple more ice cubes for a thicker consistency if you like.

- Pour the mixture into a bowl. Then top with your favorite organic vegan granola - I used a vanilla strawberry blend - hemp seeds, the sliced banana and fresh blueberries.

Enjoy immediately, sitting somewhere where you can enjoy the sun!

*** NOTE - If you need this recipe to be gluten-free make sure you purchase and use a gluten-free granola ***

Swiss Chard Salad with Sauteed Stems in A Dijon Vinaigrette...

Last night I felt like making a salad to go with our dinner, but I didn’t have any lettuce and I didn’t have any kale. I had cabbage but we’d just eaten a cabbage salad with dinner the night before and so I wanted something different. The only other green I had available was a huge bunch of Rainbow Swiss Chard that I bought on Sunday simply because it looked beautiful and because it was on sale. I took a good look at those big beautiful leaves and thought ‘why not? You can make a salad out of this can’t you?’ In fact I knew it was possible to make a salad out of Chard because I’d made a Romaine and Chard salad more then a year ago, but chard is just one of those greens that while I love it, I never really use it. Plus I was worried that without the subtle sweetness of romaine the chard would be too bitter. Of course since I didn’t have anything else to offset the flavor I had to do my best and make it work somehow.

In the end this salad exceeded all expectations, and for whatever reason it really felt like a winter salad. Maybe because of the dark leafy leaves, or maybe because Chard is more associated with winter, I don’t know but it felt appropriate and it tasted fantastic. Since I didn’t want to waste the stems and because I didn’t want to eat the stems raw I decided to saute them, I like sauteed chard stems, they taste vaguely of beets and I think it was a perfect topper for this salad. They were tasty, tender-crisp, made a beautiful presentation and throwing them into the salad is a great way to utilize the whole plant.

Though it may sound strange to you at first trust me when I say this salad is fan-freaking-tastic. My husband and I loved it so much we gobbled up massive bowls of it, and barely had room left for the soup I’d made as our main course. It’s got a great combination of flavors and textures, and each one really lingers on the tongue. Try it!

Swiss Chard Salad with Sauteed Stems in A Dijon Vinaigrette

1 Large bunch Rainbow Swiss Chard
1 Red Onion sliced thin
2 carrots grated
½ C dried Blueberries
1/4 C Toasted Pecans (optional)
2 Tbsp Hemp Seeds or more to taste
1 tsp olive oil

Dijon Vinaigrette 

3 Tbsp Hemp Seed Oil
2 Tbsp Apple Cider Vinegar
1 ½ Tbsp Dijon Mustard
4 Medjool Dates
1/4-1/3 C Walnuts
1-2 Garlic Cloves to taste
½-1 Tsp Onion Powder
Sea Salt and Black Pepper to taste
Dash of White Pepper
1/4 C Purified Water to thin or more/less as needed.

- Remove Chard leaves from stems. Set stems aside and cut leaves into bite sized pieces. Toss the Chard leaves into a big bowl and add grated carrots, dried blueberries, pecans, and hemp seeds. Set aside.

- Mince the reserved Swiss Chard stems then add them to a medium sized pan with the tsp of olive oil and sliced red onions. Saute over medium-high heat for 5-8 minutes until stems are tender-crisp and onions are translucent. Remove from heat and add them to the salad.

Note - It’s okay if the pan that you’re cooking the stems and onions in gets a bit dry, you don’t want the mixture to be liquidly so you may even want to use less then 1 tsp of oil. Just enough really so that they cook nicely, get a bit of flavor and don’t stick to the pan. 

- To make vinaigrette place all ingredients in a food processor or high speed blender and blend until completely smooth. Taste for flavor, and consistency and thin the dressing as needed and adjust flavor to taste.

- Poor the vinaigrette over the salad and using two wooden spoons gently massage the dressing into the salad making sure all chard leaves get covered. Massage the salad for roughly 5 minutes until the chard leaves wilt slightly and soften.

- Divide amongst bowls and enjoy!

PS: In summer when fresh blueberries are in season you can make this salad with those instead of dry. You could also probably substitute the nuts for a nut that's a little more summery, like a Macadamia. Yum! 

Superfood Lassi....

You all know by now - I’m sure - how much I love my morning smoothie, but the past few months I’ve been lazy. I’ve been relying on protein powders like Vega and now Hemp Protein to make a quick and easy meal in a glass each morning. It’s delicious, it’s convenient, I don’t have to think about what to put in it - almond milk, banana, almond butter, flax seeds and protein powder, done! The added bonus is that those powders make the smoothie filling, filling enough that it usually keeps me satisfied until lunch when I’m at work. The drawback to it is that over time it gets boring to drink the same smoothie each day, plus drinking a protein powder smoothie is significantly decreasing the amount of nutrition I’m getting from whole fresh organic fruits and vegetables.

The other drawback is that I don’t feel very energized. Not like you think I would considering the claims of a lot of these protein powders. The past few months I’ve felt lazy, lethargic, and tired. I’ve been going to bed early - for me - waking up late - for me - sleeping poorly, napping every afternoon for longer then I should be, and I seem to generally get less done each day. For a while I didn’t even notice this was going on. It was just one of those things that got lost in the shuffle of the day. A few weeks ago something finally clicked and I realized that there was no logical or reasonable explanation for why I was feeling so tired and lazy when I was getting far more sleep then is typical for me.

Now, I can’t solely blame the protein powder smoothies. If you buy organic brands with no or low sugar content and good vitamin and mineral content they’re fantastic in a pinch. However for me at least they were becoming part of a bigger problem, an overall lack of adequate nutritional intake.  I was still eat reasonably healthfully, - it's not as if i'd been gorging on vegan mac and cheese, vegan pizza, and vegan cupcakes - I was still taking my vitamins and eating plenty of veggies, but the kinds of foods I was eating on a day to day basis were different. I was eating a lot of cooked foods, a lot of one pot meals - and other meals - that were high in starch, grains and carbohydrates. There was a lot of tofu, seitan and tempeh, too much sugar, and not enough fresh fruits and vegetables. I wasn't eating enough dark leafy greens, I was eating virtually no salads, and hardly any pure raw food at all. For breakfast i'd I have the protein smoothie, for lunch it would typically be leftovers from the night before, then dinner would be a new dish of one of the above mentioned items i'd been relying to heavily on. How did this happen? I have no idea, it probably started when I got back from vacation, and grew gradually worse as late summer turned into autumn and heavy, hearty winter fare began making it's way into my kitchen again. As i'm sure everyone knows, once you get into a slump you kind of just stick there for a while until something finally snaps you out of it.

For me, this revelation that I was in a food slump began to enter my conscious when I joined the CSA last month, which coincided with my Husband and I's efforts to begin eating only organic foods - at least as much as possible, i'd say we're doing this about 90-95% at the moment. Joining the CSA basically forces you to use what you have on hand unless you want to go shopping which kind of defeats the purpose of the CSA. It also forces you to eat what's in season, which is something I really like. Buying only organic food sort of forces you to do the same thing. The CSA doesn't provide us with everything we need and so I have to pick up a produce item here or there, and if one wants to eat all organic it is far cheaper to buy those foods that are in season. Both the CSA and buying only Organic also sort of force you to do more with less, they force you to be creative and find new ways of cooking foods. I've really enjoyed this little experiment over the past few weeks, and I've noticed the change it's brought about in me. However the final break in the slump came with my undertaking of a knew culinary challenge.

During the month of October there was a big movement for people to commit to a diet free of processed foods, for just the month of October. The goal was to eat only whole, fresh fruits and vegetables, and simple seeds, nuts, legumes, beans and grains. You weren't suppose to use any processed ingredients  and if you did buy something processed it had to fall within two specific rules. 1) The item has to be something you could conceivably make at home with common pantry ingredients  and 2) It had to have minimal ingredients and be as minimally processed as possible. I really wanted to embark on this challenge but since October was also Vegan Mofo and I'd already committed to my sandwich project I couldn't. Well, there's nothing to stop me from taking the challenge now is there? So I've been trying to eat this way for the past couple of weeks, slowly weaning myself off of sugar and processed foods, buying only processed foods that fall under those two guidelines. Buying things like Soy Sauce, Miso, Non-dairy milk, vegetable broth, a few non-dairy yogurts here and there, a little tofu and tempeh, and canned beans. All things I could make at home but don't for convenience sake, because really, who's going to sit around and spend several weeks fermenting soybeans to make miso? Even i'm not that hard-core - not yet anyway. Although I have slowly been phasing out canned beans in favor of dried, and I actually really like it. Canned beans are fantastic for quick and easy meals but making beans from scratch isn't as hard as I initially thought it was.

Anyway, I've really been enjoying this little adventure, and I've been doing great with it, but it wasn't until Friday that I finally kicked the protein powder smoothies in favor of that delicious almond banana oatmeal I made, then Monday I began a new smoothie regiment. I also started a new exercise routine Monday, as well as starting a new holistic body care regiment. These past three days I’ve felt better then ever. I’ve had way more energy, I’ve been staying up later, waking up earlier, and not taking naps in the day. I’ve been getting more done, I’ve been less tired overall, and most importantly I just feel really, really good. I feel fantastic really, and so I wanted to share one of the new smoothie creations I’ve been enjoying this week.

Now I apologize for the less then exciting picture, it is winter here after all so there isn’t much in the way of scenery, and the smoothie itself is a less then brilliant color. It’s a bit of a mauve-brown color thanks to the combination of yellow, green and purple foods but oh well. It’s the taste that matters and this smoothie is fantastic. It tastes like an Indian Lassi, but magical, and full of superfood nutrition. Seriously this smoothie has six superfoods in it, SIX! Goji and Acai berry, Hemp and Flax seeds, Spirulina, and wheatgrass, what more could you ask for? It's the perfect way to amp you up and start the day!

Superfood Lassi

6oz Plain Unsweetened Almond Milk Yogurt
1 Banana
1 Cup Chopped Frozen Mango Chunks
2 Tbsp Goji Berries
1 Pack Frozen Acai Berry Puree (3.5oz)
1 tsp Spirulina
2 tsp Flax Seeds
2 tsp Hemp Seeds
1 Cube Frozen Wheatgrass or 1 Tbsp Powder
½ C Purified Water

- Place all ingredients in a high-speed blender and blend on high until completely smooth. 1-2 minutes. Pour into a glass and enjoy!

Note: While you can make your own almond milk yogurt at home, I chose to buy a store bought brand with an extremely low sugar content, and minimal ingredients. If you prefer you could also replace the almond milk yogurt with a soy, or coconut yogurt.

PS: Stay tuned because I have a lot more healthful recipes, and information to share!

Almond Banana Oatmeal...

How many of you eat oatmeal everyday? Or even a few times a week? I know I don’t, and it’s not because I don’t like oatmeal, it’s just that... well I’ve never really been a breakfast eater. That’s not to say I don’t like a good breakfast now and again but typically when I wake up early I don’t eat much for an hour or two and then I end up grabbing an apple and making a smoothie. It’s quick, it’s easy, and by that time I’m ravenous so it works. Some fruit and a smoothie for breakfast certainly isn’t a bad way to start the day but there are some days where you just want more, and I feel that oatmeal is one of those unutilized breakfast foods. It definitely is in my house anyway. It also comes with the unfortunate stigma of being bland, flavorless and boring.

But oatmeal Is so good for us. It’s filling, it provides sustainable energy throughout the morning, it gives us beneficial nutrients, and best of all it helps to stabilize blood sugar and lower cholesterol which keeps our hearts and arteries happy. As for the taste, well, the oatmeal I made this morning knocks the socks off of any other oatmeal I’ve ever eaten. It’s super flavorful, extremely delicious and pretty quick.

I guess because the weather is getting colder now, I’ve started to crave more hearty winter fare, oatmeal definitely falls into that category and since I was still a bit hungry after my morning apple bu not quite ravenous I decided to take the time and make myself a bowl. For lack of ingredient variety and for the comfort of having something familiar I chose to incorporate ingredients into my oatmeal that I generally through into my morning smoothie. Such as banana, almond butter, flax, and hemp. What’s really great about this oatmeal is rather then add sliced bananas on top after it’s cooked, I cook the bananas right in the oatmeal itself. When bananas cook down they develop a truly amazing sweet, full bodied flavor that’s addictive. It made for a super satisfying morning meal that’s kept me full all day. You have to try it, even if you think you don’t like oatmeal!

Almond Banana Oatmeal 

½ C Steel Cut Oats
2 C Water
1 Large Banana
1 ½ - 2 heaping TBSP Almond Butter
½ - 3/4 tsp Ground Cinnamon
1 tsp Vanilla Extract
1 Tbsp Maple Syrup
1 tsp Hemp Seeds
1 tsp Ground Flax Seeds
2 Dried Apricots Sliced
2 Dried Plums Sliced
Splash of your Favorite Almond Milk (Optional - I used Vanilla)

- In a medium sized saucepan combine the steel cut oats and the water. Bring to a boil, boil for ten minutes then reduce the heat to a simmer and simmer for an additional 20-30 minutes until the water has been absorbed to your liking and the oats are soft and creamy.

- During the last 8 minutes of cooking slice the banana into the pot and stir to combine. Also add in the almond butter and stir to combine. By the time the oats are done cooking the banana slices should have cooked down into the oatmeal leaving no chunks. Though a few bits are okay.

- Once oats are done remove the pot from the heat and stir in the cinnamon, maple syrup and vanilla extract.

- Scrape oatmeal into a large bowl if you’re very hungry or divide into two bowls for two smaller portions.

- Top with hemp seeds, flax seeds, and chopped fruit - though you may need more of each of these if your making two portions. Then add your favorite almond milk if you like a wet oatmeal and enjoy!

PS: If you prefer a dry oatmeal this taste amazing just as is, the milk isn’t really necessary. I mostly used it for consistency and for a bit of extra vanilla flavor. Also feel free to experiment with different types of dried fruits. I used Apricots and Plums because that’s what I had, plus I’m quite partial to dried plums in things. Though you could use any dried fruit you like.

PPS: Oatmeal can be made Gluten-Free if you are using Gluten-Free Oats

Tropical Greens Smoothie with Super Seedy Milk...

I love smoothies, I’m sure you know this by now. I especially love them in the summer, but this summer thanks to two extended vacations and a busy schedule I haven’t been feeling much creative inspiration in the smoothie department. I still drink a smoothie each morning of course but over the past month and a half I’d say I’ve mostly been drinking flax-milk chocolate vega shakes. They’re delicious of course but nothing that really needs to be written about.

Well yesterday I decided to try something new. I decided to make some homemade seed milk. I’d made homemade nut milk before and that was fun and easy, so I thought I’d give seed milk a try. It’s even easier then nut milk because you don’t have to filter out any pulp and it gets super creamy without having to soak the seeds first. Of course the recipe makes quite a bit (3-3 ½ C) so today I wanted to make sure I used up some more of it. Of course the next logical question became “What should I use it on/in?” After a bit of thought I decided a good belly-filling smoothie was just the ticket, and since I’ve been thinking a lot about the glorious combination of pineapple and spinach that seemed the natural choice for the smoothie.

The seed milk on it’s own is a bit bitter, as you would expect from sunflower and sesame seeds, so I wasn’t sure how it would pair in a smoothie. However I figured pairing it with sweet frozen pineapple could only make a good thing better and I was right. This smoothie came out so creamy and delicious, really you won’t believe how creamy it is! The seed milk becomes a subtle flavor addition and the tropical flavors really shine through. A perfect blend, and super filling, which is great for a first day meal.

I know it may sound a bit weird “Seed Milk” but trust me, this smoothie is delicious! And the best thing about it is that this is a super quick and easy way to get in some greens and some seeds. Two food groups I think a lot of us often neglect.

Tropical Greens Smoothie with Super Seedy Milk

1 ½ C Frozen Pineapple Chunks
1 Big Handful Baby Spinach
1 Banana
1 C Super Seedy Milk (Recipe Follows)
½ - 3/4 C Filtered Water

- Place all ingredients into a highspeed blender and blend on high for 1 minute or until completely smooth and creamy. Pour into glasses and enjoy with a nice bowl of strawberries!

Note - If desired you can use half frozen pineapple chunks and half frozen mango chunks to give the smoothie a slightly more tropical feel.

Super Seedy Milk

 3/4 C Raw Sunflower Seeds
1/4 C Hemp Seeds
1/4 C Sesame Seeds
4 Medjool Dates
A Tiny Pinch of Cinnamon
2 ½ - 3 C Water (Depending on how thick you want it)

- Place all ingredients into a highspeed blender and blend on high for 1-2 minutes or until the milk is smooth and creamy. Add more or less water for your preferred consistency.

- Store leftover super seedy milk in an air tight container or mason jar in the fridge for 3-5 days. Shake well before using because the milk may settle and or separate when in the fridge overnight.

Kickin’ Kale Coleslaw...

This salad recipe is partly inspired by the one my friend J brought to Easter this year, and partly inspired by the delicious kale salads I ate at Choice Health Bar in Lahaina, when I was in Maui in October. It’s the perfect blend of sweet, tangy and spice. The sweet coming from the dried fruit, the tang coming from the mayo, and the two vinegars, and the spice coming from smoked paprika, pepper, allspice, clove and curry powder. It may sound like a strange combination but trust me when I say they work in perfect harmony together. Paired with earthy hemp and sesame seeds this salad is a powerhouse of awesome flavor, and it got gobbled up faster then anything else when I made it for Earth Day.

One important thing to note about this salad is that, par usual I didn’t really measure the spices as well as I should have. You see I started off with a certain measurement, either 1/4 or ½ tsp and then kept adjusting from there. Unfortunately I neglected to write down what the final mastermind became for some of the spices. With the ingredients I’ve noted as (to taste) I suggest erring on the side of caution and going with the conservative measurement first, then tasting and adjusting to suit your preference. With the garlic and curry powder it’s also important to keep in mind that you want enough of each of those flavors to taste them, but not so much that either one of them is overpowering. You want to shoot for a mild garlic flavor and a mild curry flavor. In fact as you prepare the salad keep in mind that the flavors should be working together not fighting one another, meaning no one flavor should really overshadow the others. Instead they should be layered together to enhance the dish as a whole. With that in mind, you can’t go wrong. I know I at least will be making this salad - or some variation of it - for years and years to come!

Kickin’ Kale Coleslaw

4 ½ C Shredded Kale
3 Carrots Grated
1/4 C Raisins
1/4 C Dried Cranberries
3 Tbsp Hemp Seeds
2 Tbsp Sesame Seeds
½ C Chopped Green Onions

½ C Non-dairy Mayo
1-2 Tbsp Apple Cider Vinegar (to taste)
1 tsp Toasted Sesame Oil
1 tsp Umeboshi Plum vinegar
 2-3 Packets Stevia (to taste)
½ tsp Ground Allspice
3/4 tsp Smoked Paprika
3/4 tsp Dried Oregano
½-3/4 tsp Ground Thyme (to taste)
½ tsp Garlic Powder (to taste)
½-3/4 tsp Curry Powder (to taste)
Dash of Cinnamon and Cloves (slightly less then 1/8 tsp each)
Black Pepper to taste

- The easiest way to shred kale is in a food processor. Just pop it in and pulse a few times until you have fine shreds. Don’t puree it! If you don’t have a food processor just slice it thin with a knife.

- Once the kale has been shredded place it in a bowl with the grated carrot, cranberries, raisins, seeds, and onions.

- Combine all dressing ingredient in a small bowl and whisk until thoroughly combined. Taste for flavor and adjust seasoning as needed. For an additional kick you can always add a pinch or two of Cayenne pepper! Enjoy!

Whole Wheat Banana Hemp Pancakes...

I love a good pancake, the problem is I’ve made every single pancake and waffle recipe from every cookbook I own, and even a few I don’t. I needed a change, but I’ve never made my own home made pancakes before. Slightly nervous, but completely determined to come up with something delicious I set to work this morning.

Bananas and Hemp are two things I’ve been craving lately, and I figured they would go well together. The rich earthy taste of hemp, with the sweet creamy flavor of banana was an instant winner, and greatly exceeded my expectations. When I taste tested the batter I thought it was so good, I was tempted just to eat it straight out of the bowl with a spoon, forget the process of actually making pancakes! The other thing I wanted to do with these pancakes was make them as fluffy and moist as possible without using any white flour. White flour is something I find included into too many pancake and waffle recipes. Usually I combat this by substituting half the amount of white flour called for by using half wheat. Or three quarters wheat to one quarter white, but this time I wanted the pancakes to be completely whole grain, so I used whole wheat pastry flour hoping it would do the trick, and it did. So keep that in mind, if you don’t have whole wheat pastry flour and want to use just regular wheat flour instead your pancakes are going to be a lot denser, and possibly less moist. Though I do urge you to make these pancakes at least once my way without any substitutions. They really were the most perfect, scrumptious, and most pancakes I’ve had in a long time, and they packed a super banana punch!

Whole Wheat Banana Hemp Pancakes

1 3/4 C Whole Wheat Pastry Flour
2 ½ tsp Baking Powder
2 ½ tbsp Brown Sugar
1 tsp Ground Cinnamon
½ tsp Salt
1/8 tsp Ground Allspice
1 ½ C Hemp Milk
2 Ripe Bananas pureed
2 tbsp Canola Oil
1 tsp Vanilla Extract
2 ½ tbsp Hemp Seeds

- Combine all dry ingredients in medium sized work bowl. Then make a well in the center, and add all wet ingredients including banana. Mix with wooden spoon until just combined. You don’t want to over mix. A
few lumps are okay.

*** Note - I pureed my bananas in the tiny food processor I have. If you like though you could just mash them really well with a fork, but make sure there aren’t any lumps. ***

- Add in the hemp seeds and stir to combine.

- Heat griddle, or pan to medium heat. Coat with cooking spray if necessary. When pan is hot, drop 1/4 cupfuls of batter onto the pan, using back of cup to spread in an even circle. Cook on medium or medium-low until edges start to crisp and batter on top is bubbly. About 4-5 minutes.

- Flip pancakes over and cook an additional 2-3 minutes until nicely golden brown.

- Serve with Maple Syrup, powdered sugar, non-dairy butter, and sliced fruit if desired.

PS: I served my pancakes with maple syrup and sliced banana and strawberry, with just the slightest dusting of powdered sugar, more for photogenic reasons then anything else.

PPS: Just wanted to let everyone know I’ve updated both my Resources Page and Fridge Page. I’ve added a few more books, and films to the page, as well as quite a few more websites mainly dealing with health, diet, nutrition, but there are also some sites that athletes might be interested in. On the Fridge page I’ve updated about some of the great dairy and meat alternatives on the market. So check it out! And don’t be afraid to leave me a comment once in a while, I’d love to connect with you and hear your feedback!

Nutty Fruity Banana Yogurt Bowl...

You know there are some mornings when you wake up and you just want to poor some sugary cereal into a bowl and scarf it down. You’re tired, you have a busy day ahead of you and the thought of actually taking some time out to make a breakfast is just too daunting. Well I have the perfect solution. Last week I was going through something of a banana craze, which is odd for me considering I don’t really like bananas - never have - at least not in their whole state. Banana flavored things, or banana in something - such as banana bread - okay, but on their own, No. However last week for whatever reason I was mad for bananas, eating at least 2 a day, and sometimes 3. One night I was craving bananas so bad that my husband and I made a Midnight run to the local 24 hour grocery and spent about $5 on bananas. Do you know how many bananas you can get for $5? Well at 55c per pound I’ll tell you it’s quite a lot! Subsequently around the same time I was craving nuts, walnuts and cashews in particular and so the following morning I assembled this simple yet delicious breakfast using some leftover fruit and vanilla soy yogurt that needed to be gotten rid of.

Nutty Fruity Banana Yogurt Bowl

1 large banana sliced
1/4 C strawberries sliced
1/4 C dark red cherries sliced
1 tsp hemp seeds
1/4 C Walnuts chopped
less then half 1/4 C chopped cashews
1/2C Vanilla Soy Yogurt

- Pour Vanilla Soy Yogurt into a bowl

- Layer in your sliced cherries, strawberries and sliced banana.

= Top with chopped nuts, and hemp seeds and enjoy!

It really is as simple as that. It might take a couple minutes longer then dumping cereal into a bowl but it is a lot more nutritious, and far more satisfying. Another great thing about it is that the fruit and nuts are pretty interchangeable. Use whatever you have on hand, I think Pecans or pistachios would work really well, and to make things even easier use fresh berries instead of slicing up strawberries and cherries. Or just use extra banana. For example 2 bananas instead of the additional sliced fruit.

I do however suggest you try it my way at least once though as it really is amazing. In fact I ended up eating some variation of this bowl for breakfast all week. It’s a great way to start your day, I promise! Even though there’s only one banana in the bowl it packs a heavy banana punch and the other fruits are kind of muted by it, lending to the bowl that hint of sweetness you might be craving in the early or mid morning. I think this bowl Is even tasty and sweet enough to use as a healthful desert, which I may have done more then once.

PS: I’m not really a fan of soy yogurt. Most brands to me taste very soy-like and artificial. However I do highly recommend the Wildwood Brand Vanilla Soygurt, it’s so good you can eat it straight out of the carton. You can also use it for baking. Check it out!

Super Multi-Purpose Cereal Bar....

Rice Krispies Squares - or Rice Krispies Treats as they are commonly referred to in America - are a universally loved junky snack food of children, and is it really any surprise considering children are exactly who they were invented for? A little interesting history here that you may not be privy to is that Rice Krispies Squares were invented by the Home Economics Department of the Kellogg Company as a fund-raising idea for the Youth centered group Camp Fire Girls sometime in the 1920's. The treats originally consisted of Rice Krispies Cereal, melted butter, and melted marshmallows, and their sweet, sticky, yet crunchy texture was apparently an instant winner. Now I don’t know about you, but marshmallow’s to me have always tasted a bit like chalk. That’s not to say I didn’t appreciate Rice Krispies Squares as a kid, they just weren’t my favorite, and since becoming an adult I can’t recall the last time I actually ate a ‘traditional’ Rice Krispies Square.

Since the 1920's many variations on this quick and simple recipe have surfaced, and now I throw my hat into the ring with my slightly healthier, much tastier, protein packed, yet still a bit junky concoction.

Super Cereal Bar

Dry Ingredients

2C Puffed Brown Rice Cereal (I used Nature’s Path, but you can use anything, even actual rice krispies although read the ingredients list because in some countries rice krispies are vegan and in some countries they are not)
1 1/4C Rolled Oats
1/3C Ground Flaxseed
1/4C Sesame Seeds
1/4C Hemp Seeds
1/2C Dried Cherries
1/4C Sweet Cacao Nibs (Optional)
Dash Cinnamon
Smaller Dash Nutmeg

Wet Ingredients

3/4C Organic Peanut Butter
1/3C Brown Rice Syrup
1tsp Vanilla Extract
1tsp Almond Extract
1-2tsp lemon juice
1Tbsp Maple Syrup

- Toss all dry ingredients into mixing bowl and stir to combine.

- Heat a small pot over medium low heat, then add wet ingredients, stir constantly until mixture becomes smooth and warm.

- Pour wet mix into dry mix, fold in and stir until everything is combined and sticking together. ***Note you may need more wet ingredients at this point. You don’t want the mix to be wet and gooey but you do want it sticking. If it’s still dry and crumbly and there’s still a lot of loose ingredients in the bottom of the bowl add another quarter to half cup of peanut butter, and another quarter brown rice syrup to the pot with a dash of extract and lemon juice, stir till smooth and then add once more to the dry ingredients. ***

- When everything is sticking together nicely grease a square or rectangular pan, then press mixture evenly into it. Once mixture has been evenly pressed into pan, cover with parchment paper and refrigerate for 45 minutes to 1 hour. Cut into squares, or desired shapes and enjoy. Will keep in the fridge for 1-2 weeks.

These things are seriously good! I’m telling you, and the greatest thing about them is you can really play around with the ingredients. You could add any kind of seeds you want, you can add any dried fruit that you want, and you don’t have to use peanut butter. You could use almond, or cashew or any nut butter really.
Though I do recommend trying it my way once, as they are very, very tasty!

The other thing I love about these bars is that they can be eaten as a breakfast, a snack, or a desert. They’re perfect for if you need to bring food on a long drive, perfect to bring camping or hiking, and they’re a great ‘on the go’ food. You gotta love a treat that’s multi-purpose right?

Enjoy!!