I’ve made reference to it before, and now am giving it its full due as I pay tribute to my new favorite food, the sweet potato. Peak season for sweet potatoes is almost up, and while you’ll find them year round in the markets, now is the time to capture the sweet essence of this highly nutritious vegetable. Click to continue reading »
So now it appears I’m on a coconut kick! Once I toasted the flakes for the carrot soup, I decided to try a sweet creation…and with Easter just around the corner… Click to continue reading »
Happy spring! In our continuing ‘celebration’ of all things green, today’s feature is the avocado. This is the beginning of the season in California for the Hass variety, whereas in Florida, the green skinned variety is best in the fall. Hass avocados are a tad richer and creamier than the other varieties.
Besides being delicious, avocados are a super food for the heart. They are high in ‘healthy fats,’ containing oleic acid – a monounsaturated fat said to help lower cholesterol. They are also high in potassium which regulates blood pressure, and high in folate which contributes to reducing women’s chance of heart failure. (Heart attacks are the number one cause of death for women over age 65.) Click to continue reading »
By popular demand, here is the cake you have requested – just in time for the holidays! OK…but first, please indulge me with some exciting news about the origin of this recipe.
Four years ago I graduated from Bauman College as a Nutrition Educator (how am I doing so far?) It has been a fascinating and educational journey to date. And while I love sharing every healthful morsel I can summon, my passion begins in the kitchen (well, I suppose is starts in the ground…) as I endeavor to design delectable dishes (say three times fast) with what nature offers us in its purest form. Click to continue reading »
Buckwheat is one of my favorite fruits. That’s right – buckwheat is actually not a grain, but a fruit seed related to rhubarb. This also means there’s no ‘wheat,’ so it’s a wonderful option for those looking for gluten-free grain alternatives. Click to continue reading »
Recently I’ve been making the rounds discussing healthy foods for the new year and featuring an item which I use in my everyday diet. Loaded with Omega 3s, it’s a great alternative to flax seed when I’m short on time to pull out the grinder.
If you missed the ads in the late seventies, I’ve attached a picture of the Chia pet for your viewing pleasure. (Actually it started out as a ram, but morphed into many other types of animals after breeding:)
What does this have to do with nutrition, you might ask? An amazing amount as you will see… Click to continue reading »
As my sourdough starter activates, rye berries soak, and granola bakes…I actually found time to squeeze in this yummy recipe from a new fave book, “Baking with Agave Nectar,” by Ania Catalano. (I mean we all need our just rewards!) These cookies use seasonal ingredients which are colorful (green and red:), high in fiber and mostly available at Trader Joe’s. (I’m sure you have agave nectar on hand since my post on all the health benefits over white sugar. ) And shhh – they’re vegan! Even as we get down to the wire, these are quick and easy. You, too, might find a moment to whip up a batch – for dessert on Christmas, a last minute gift, or a high protein pick me up for the big guy.
Cranberry Oat Jumbles
1/2 C grapeseed oil
1/2 C agave nectar
1/4 C firm organic silken tofu
1 TB vanilla extract
1/4 tsp. almond extract
1 C spelt flour (or whole wheat)
1 C rolled oats (not quick cooking)
1/4 C ground flaxseeds
1/2 tsp. baking soda
/12 tsp. sea salt
1 tsp. ground cinnamon
1/2 C dried cranberries
1/4 C sunflower seeds
1/4 C raw pumpkin seeds
Preheat oven to 325. Line two baking sheets with parchment paper.
Blend oil, agave, tofu, vanilla and almond extracts in food processor until smooth, about 2 minutes. In large bowl, combine the next 6 ingredients and mix well. Fold in cranberries and seeds. Drop by tablespoons onto prepared baking sheets. Bake for 10 to 15 minutes, until lightly browned.
You may be surprised to see ‘sugar’ in my title, but this is one of those recipes that I just can’t pass up for the holidays. Of course, you know that walnuts are high in Omega 3’s and cinnamon helps regulate blood sugar – so every now and then we make an allowance for another ingredient. In the picture, I used Sucanat, which is evaporated cane juice that still contains minerals (vs. other sugars which are denatured and have been stripped of nutrients.) These minerals are also essential in digesting and assimilating cane juice into the body. I was going to try agave nectar but the crystals add an important texture to this recipe.
Cinnamon and Sugar Walnuts
16 oz. raw walnuts (organic preferred)
3 TB grapeseed oil (has a high smoke point)
1 TB pure vanilla extract
1 tsp. cinnamon
1/2 C Sucanat
1/4 tsp. sea salt
In large bowl, mix walnuts. oil and vanilla. Drain off any excess oil. Blend cinnamon, sugar and salt and add to nuts. Toss them until well coated. Spread onto a parchment covered cookie sheet and bake at 325 for 30 minutes. Watch closely and stir nuts every ten minutes or so to keep from burning (you can see my oven runs hot.)
Once completely cooled (1-2 hours), you can package them up – if there are any left:)
Note: Sucanat has a grainy texture which is more coarse than white sugar.