vanilla chia pudding

This raw pudding is similar to tapioca pudding. Chia seeds contain powerful nutrition. They are an excellent supply of calcium and have the ability to increase brain power and body strength. Since the seeds absorb so much liquid they help your body remain hydrated for longer. They also regenerate healthy body tissue and have cleansing fiber action. Quite the refreshing dessert or morning breakfast.

makes 4-6 servings

Ingredients:

1/2 cup raw cashews (soaked for 3 hours unless you have a high-power blender)
1 1/2 cups water
1/4 cup honey or maple syrup
1 whole vanilla bean or 1 Tbsp. vanilla extract
pinch sea salt
5 Tbsp. whole chia seeds

Directions:

1. Place the cashews, water, sweetener, vanilla and salt into a blender and blend until smooth and creamy. Pour into bowl.

2. Add the chia seeds and whisk. Let soak at room temperature for about 1 hour, then cover and transfer to refrigerator to soak and thicken for at least 2 hours.

3. Scoop into bowls and top with fresh fruit, nuts, cinnamon or whatever you like.

graham crackers

I love making healthy snacks. These graham crackers are quite healthy (for a sweet treat) with whole grain flower, flax, and coconut sugar. I got the idea from Lovetobeinthekitchen.com. (sadly I can't take credit for the photo since I forgot to take pictures of the finished product)

Ingredients:

2 1/2 cup whole grain flour (I used kamut)

2 Tbsp. ground flax

1/2 cup coconut sugar

1/2 tsp salt

1 tsp. cinnamon

1 tsp. baking soda

1/2 cup chilled butter, cubed

1/4 cup honey

1/4 cup water

1 tsp. vanilla

Directions:

1. Whisk together flour, flax, sugar, salt, cinnamon, baking soda. 

2. Add cubed butter and cut in by hand or in mixer or food processor.

3. Add honey, water, and vanilla and mix until combined. Add a bit more water if dough is too dry.

4. Shape dough into a flat disk and place between 2 sheets of wax or parchment paper

5. Roll dough out until about 1/8 inch thick. Cut into squares or use a cookie cutter to make shapes. Combine scraps and repeat.6. Place on parchment lined baking sheet. Prick in several places with a toothpick. Sprinkle lightly with cinnamon-sugar if desired and bake for about 15 minutes.

no bake raspberry cheesecake

This decadent treat only takes minutes to prepare and satisfies sweet cravings in a healthy way.

cream cheese (you can use low fat but is it really worth it :)
mascarpone cheese
fresh or frozen (thawed) raspberries
stevia or raw honey to taste
dash of vanilla extract

crumbled graham cracker (optional). I used this homemade version

1. Blend together equal parts cream cheese and mascarpone with desired sweetener and vanilla. Add a generous amount of raspberries and blend until creamy. That's it! Serve right away or chill.

kale chips

Salty and crunchy and so nutritious. This super yummy superfood snack makes eating your greens so easy.

Ingredients:

2 large bunches kale (I used some local no sprays purple kale)

Sauce:

1 cup raw cashews (soaked for a couple hours if you don't have a high power blender)
1 cup water
2 Tbsp. freshly squeezed lemon juice
1/4 cup nutritional yeast (besides adding amino acids and protein, minerals, and B vitamins, it adds a cheesy flavor)
1 tsp garlic powder (or 2 garlic cloves)
1 tsp. sea salt

1. Rise the kale and remove tough center rib. Tear leaves into large pieces and place in large bowl
2. Place all sauce ingredients in a blender and blend until smooth and creamy. Pour sauce over kale and massage it in.
3. Place kale in single layer onto large baking sheets lined with parchment paper (you may have to do a couple batches) and bake for about 2 hours at 200ºF, or until crispy. Flip kale chips part way through baking. As soon as they have crisped up remove from oven and let cool before storing in containers or bags at room temperature. These should stay fresh for at least a week (if they can last that long without being eaten)

chickpea salad with honey garlic lime dressing

This is a perfect summer salad. The dressing is SO GOOD and brings all the flavors together wonderfully. Adapted/modified from howsweeteats.

makes about 6 servings

ingredients:

3 cups chickpeas (prepared from dried or 2 -15 oz. cans, drained and rinsed)

4 green onions

2 ears corn, grilled or cooked in boiling water for about 3 minutes, cut from the cob (yeah, the corn missed out on the photo session)

1 pint cherry tomatoes, quartered

1 avocado, sliced or chopped

3 Tbsp. chopped fresh basil

1/4 tsp. salt

1/4 tsp. pepper

3 Tbsp. olive oil

2 Tbsp. red wine vinegar

1 1/2 Tbsp. honey

3 garlic gloves, minced

1 lime, zested and juiced

directions:

1. In a large bowl, combine the chickpeas, green onion, corn, tomatoes, avocado, and basil. Toss well with salt and pepper.

2. In a small saucepan add the oil, vinegar, honey, garlic, lime juice and zest. Heat over low heat and whisk until the mixture is warm and the garlic begins to sizzle.

3. Pour the liquid over the salad and toss well to coat. Cover and refrigerate for at least 30 minutes before serving.

red white and blueberry popsicles

Here is a fun recipe I happened upon when searching for good 4th of July recipes. A fun and healthy treat to celebrate our nations birth! It only requires a few ingredients and some patience. Adapted from the view from great island

makes about 10 popsicles

Ingredients

1 heaping cup raspberries

1 cup blueberries

1 cup yogurt (I made a honey vanilla Greek Yogurt)

honey (optional)

popsicle molds

popsicle sticks

funnel and measuring spoons

1. Puree raspberries and blueberries (separately), thinning with a little water so they pourable. You can also thin the blueberries with yogurt to brighten up the color*. Add a bit of honey if the berries are too tart.

2. Puree yogurt with vanilla and honey if desired. Thin with a little water if needed.

3. Using a funnel and tablespoon, carefully pour 1-2 tablespoons of blueberry puree into the bottom of each mold. If there is some dripping along the sides use a popsicle stick to scrape it down. Let it freeze until firm, about an hour.

4. Pour in about 2 teaspoons of the yogurt through the funnel for the next layer. Cover with foil and add the popsicle sticks, pushing down a little into the blueberry layer, and allow to freeze.

5. Now add about 2 teaspoons of raspberry puree with the funnel for the next stripe. Put in freezer until solid.

6. Continue alternating yogurt and raspberry puree until you have filled the mold. If you are short on time you can do a single stripe of each color: blueberry then yogurt then raspberry.

7. Un-mold the pops by turning upside down and running under warm water or by immersing the mold in a sink full of hot water for 30 seconds.

* if the blueberry puree is too purple you can add your own blue food coloring made from red cabbage and baking soda. Instructions are here. It's pretty cool.

red white and blue parfaits with honey shortcake

These patriotic treats are simple to make and quite healthy for a dessert

Ingredients

shortcake: (adapted from thrivinghome.com)

1 1/3 cup whole grain flour (I used half kamut and half spelt or you could use a gluten free mix)

1 tsp. baking powder

2 eggs

1/2 cup honey

1/3 cup coconut oil

1 tsp. vanilla extract

1/2 cup milk (could use a nut milk as well)

blueberries

raspberries

lightly sweetened whipping cream (I added vanilla and coconut sugar) or whipped coconut cream (chill 2 cans overnight, scoop out cream from top, add vanilla, desired sweetener and a pinch of sea salt and whip)

1. Mix together flour and baking powder

2. Combine eggs, honey, oil, vanilla, and milk

3. Add wet ingredients to dry and mix well. Pour into well greased 8x8" baking pan.

4. Bake at 350º for about 20 minutes. Allow to cool

5. Whip cream

6. Assemble: 

a. cut out shortcake into small pieces or cut into circles with cookie cutter or glass or whatever you can find that is the right size :) Place in the bottom of a glass

b. add blueberries

c. top with whipped cream

d. finish with raspberries

coconut cashew curry

Here is another recipe from the book I mentioned in the previous post called Nourishing Meals.  I had to make some changes based on the ingredients I had. SO. GOOD. Even the kids enjoyed it.

Ingredients:

1 Tbsp. coconut oil
1 tsp. mustard powder (or mustard seeds)
1 tsp cumin (or cumin seeds)
1 Tbsp. curry powder
pinch chili powder
1 can coconut milk
1 cup water
3 Tbsp. almond butter (or cashew butter if you have it)
1-inch piece fresh ginger, peeled and finely grated
3 large carrots, peeled and sliced
1 yam, cut into cubes (or a couple small red potatoes)
1/4 pound fresh green beans, trimmed and cut in half
2 cups cauliflower florets
2 cups chopped savoy or nappa cabbage
1 Tbsp freshly squeezed lemon juice
1 tsp. sea salt
cooked quinoa or rice

garnish:

fresh cilantro, chopped
1 cup raw cashews, roasted (place in baking dish and roast at 350º for about 12 minutes, or just golden)

1. Heat a large pot or skillet over medium heat. Add the oil, mustard and cumin (if using seeds saute for 30 seconds until they begin to pop) then stir in curry and chili powder. Immediately pour in coconut milk and water. Add almond butter and stir. Grate ginger into the pot. Add carrots and yam. Cover and simmer 5-10 minutes, depending on the size of the vegetables.

2. Add green beans and simmer 5 minutes. Add the cauliflower and simmer for 5 minutes more. Add the cabbage, lemon juice, and salt; cover and simmer a few more minutes or until vegetables are tender but not too soft.

3. Serve curry over quinoa. Garnish each bowl with chopped cilantro and roasted cashews.

african peanut and red quinoa soup

I have been working my way through a delightful cookbook called Nourishing Meals Healthy Gluten-Free Recipes for the Whole Family (I also have the newest book by the same authors, Alissa Segersten and Tom Malterre). It is a wonderful book that teaches how to eat in a way that benefits health. They make gluten-free and whole foods recipes that are beautiful and delicious. Here is one dish we recently tried (with a few modifications). This soup is full of vegetables and the quinoa provides extra energy and protein.

Ingredients:

1-2 Tbsp. extra virgin olive oil or coconut oil

1 medium onion, chopped

4-5 garlic cloves, crushed

2-3 Tbsp. fresh grated ginger

4 carrots, peeled and chopped

2 small red bell peppers, chopped

8 cups water, vegetable or chicken stock

7-8 Tbsp. creamy peanut butter (all natural if possible because it doesn't contain hydrogenated oils)

pinch of red chili powder (more if you like more spice. You can also use crushed red chili flakes)

2 cups thinly sliced savoy cabbage

large handful fresh cilantro, chopped

3-4 cups cooked red quinoa

1-3 tsp. sea salt

1. Heat a large stockpot over medium heat. Add the oil, then add onions; saute for 5-10 minutes, until softened. Add garlic and ginger; saute another minute. Then add carrots and red bell pepper. Saute for 3-5 minutes.

2. Add water or stock, peanut butter, and chili powder. Cover and simmer for 15-20 minutes, until vegetables are tender. Stir in cabbage, cilantro, and cooked quinoa. Add salt to taste (if you are using salted stock you may not need much at all).

3. Simmer for a few more minutes, until cabbage is tender. Serve each bowl with an extra sprinkling of crushed red chili flakes and more chopped cilantro if desired.

fruit pops

Tasty and colorful without any harmful food dyes, these fruit popsicles are super easy to make and fun to eat. Use as much organic fruit as possible. Recipe adapted from the Whole Life Nutrition Cookbook.

 Ingredients:

3 cups watermelon puree (about 1/4-1/2 of a melon) or another type of melon puree

about 2 1/2 cups of fresh fruit. Here is one of the many options (mango is also a delicious addition):

1/2 cup fresh blueberries

1/2 cup fresh cherries, pitted and chopped

1/2 cup chopped fresh strawberries

1-2 kiwis, peeled and sliced

1 peach or nectarine

Directions:

1. Cut the watermelon into chunks and puree in blender until smooth. strain out seeds if any.

2. Set out about 12 popsicle molds (you may need more or less depending on the size).

3. Fill each halfway with the fruit mixture then pour in the watermelon puree until filled. Place a popsicle stick in each and freeze for  6-8 hours.

4. To serve, run molds under warm water until the popsicles release.