Blog

Super Easy Super Green Sauce Recipe

5/19/2020

Super Easy Super Green Sauce Recipe

green sauce in jar on white table with basil and cilantro in background

I love this green sauce so much I want to put it on everything!

During shelter in place I have been feeling a bit lazy about getting my leafy greens in. And some times I am just really not in a salad or sauté mood.

This green sauce is excellent "vegetable insurance" to make sure I get a dose of nutrient density with my meal. All it takes is a little bit of effort up front for a big payoff later.

Ingredients:
1 bunch cilantro
½ bunch parsley
1 bunch basil
1 cup arugula
⅓ cup hemp seeds
¼ cup nutritional yeast
½ tsp salt + more to taste
¼ tsp granulated garlic
¼ cup olive oil
3 tsp vinegar
2 tsp lemon/lime

Bouquet of parsley, cilantro and basil with cat look up at it

leafy green vegetables in vitamix blender

Instructions:
Blend all ingredients in a high speed blender or food processor until well combined. About 4 minutes.

Enjoy as a dip, spread, pesto or sauce!

Keeps in the refrigerator for up to 5 days.

Ways I like to enjoy the super easy super green sauce:
-Green sauce chicken salad by mixing chopped chicken in this sauce and having it on crackers or on top of a salad.
-Spread on a sandwich.
-Pesto on pizza.
-Dip for crackers or vegetables.
-Spread in a wrap.

This recipe is also very flexible! Sometimes I will add avocado for a more creamy texture. If you are not a cilantro fan, you can also swap it out for extra basil or arugula.

leafy greens in blender with cat looking up

tortilla with green sauce and chicken

Siete tortilla with the green sauce, chicken, radishes, and homemade sauerkraut

Gluten-free Vegan Chocolate Chip Cookies

5/3/2020

Gluten-free Vegan Chocolate Chip Cookies

Super delicious, satisfying and healthy gluten-free, dairy-free, vegan cookies.

Recipe makes about 14 cookies
Dry Ingredients

1 cup oat flour
1/3 cup arrowroot flour**
1/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt

Wet Ingredients

1/3 cup coconut oil*
1/3 cup coconut sugar
Flax egg (4 teaspoons ground flax + 4 tablespoons water, whisked together, set for 15 mins)
1 teaspoon vanilla extract

Add-In Ingredients

1/3 cup chocolate chips or carob chips (I like Missy J's)

Optional Topping

Sprinkle of vanilla sea salt or regular sea salt. (Oaktown Spice Shop's Vanilla Sea Salt is so good!)

Gluten free vegan carob chip cookies with a hand holding one

* Your coconut oil should be soft enough to scoop, but not rock solid. I recommend 10 seconds in the microwave. If it starts to get liquid-like then you will have to refrigerate until solid again.
** You can also use 100% oat flour for this recipe.
Tip: You can freeze balls of cookie dough in the freezer and bake from frozen.

Gluten free vegan carob chip cookies on tray

INSTRUCTIONS

Preheat the oven to 375°F. Line a baking sheet with parchment paper.
Make the flax egg in a small bowl. Set aside.
In a medium mixing bowl, whisk together the dry ingredients: flour, baking powder, baking soda and salt. Set aside.
Add coconut oil, coconut sugar, flax egg and vanilla extract. Whisk until incorporated.
Using a hand mixer gradually add the dry ingredients into the wet ingredients until well-incorporated and a dough forms.
Fold in chocolate or carob chips.
Using a 2-tablespoon cookie scoop, scoop and drop balls of cookie dough onto the baking sheet. Sprinkle a pinch of sea salt on the top if you want!
Bake 8-12 minutes.
After removing from the oven, give the baking sheet a few light taps to flatten the cookies.
Allow cookies to cool on the baking sheet for 15 minutes before enjoying.

Top 3 Caffeine-Free Coffee Alternatives

4/22/2020

My Top 3 Caffeine- Free Coffee Alternatives

I love coffee, but unfortunately coffee doesn't love me. A few years ago I realized that my daily cup of coffee was hurting my stomach, making me break out and causing me to feel really anxious. I slowly transitioned it out of my life and my skin and mental health thank me for it.

I switched my coffee for tea, but still really I missed the taste. I searched far and wide for the best caffeine-free alternatives to replace my daily mug of joe. You can enjoy these in the morning, afternoon and evening. No need to kick your coffee habit to sip some new delicious herbal beverages.

Enjoy my top caffeine-free coffee alternatives and let me know which one is your favorite!

Rasa Adaptogenic Coffee Alternative
I love the sustainable energy that this beverage gives me. Filled with adaptogenic herbs that help your body deal with stress, this makes the perfect way to start the day.

I add 1 tbsp to my french press and steep it for at least 15 minutes.

This is the only coffee alternative that actually gives me energy rather than just enjoying it for the flavor.

Flavor: earthy and slightly roasted. I think it states more like a strong roasted tea (which it is) over having a coffee flavor.

Café Capomo

Capomo Maya Nut "Coffee" has the closest taste to coffee that I have every found.

If you are looking a zero caffeine sip that tastes like coffee this is your best bet.

Made from roasted maya nuts or breadfruit this beverage is rich in antioxidants and has a delicious roasted taste!

I add 1 tbsp to my french press and steep it for at least 15 minutes. You can also simmer it for 10-40 minutes and then strain out the grounds.

I love adding coconut milk to this to make a maya nut latté.

Flavor: roasted, very similar to coffee.

Dandy Blend

Dandy Blend is a delicious instant herbal coffee alternative made from dandelion root and chicory root.

It has a naturally sweetness from the beet powder that is in the herbal blend.

It is super easy to make, just mix with hot water and stir. Start with 2 tsp in 8oz hot water and adjust depending how dark you like your "coffee". I really like adding coconut milk to my cup of Dandy Blend for a creamy treat.

Dandy Blend also makes a delicious iced beverage! Just add the powder to jar with ice, coconut milk, cinnamon and a squirt of date syrup. Yum!

Dandelion root has many healthful qualities including supporting liver function.

I also like to add Dandy Blend into my banana ice cream to make it "coffee flavor"

Flavor: roasted, creamy and sweet.

Let me know which one you like best!

Healthy Chocolate Banana Cake

3/29/2020

Healthy Chocolate (or Carob!) Banana Cake

Gluten-free, nut-free, vegan, and refined sugar free

Ingredients

1.5 cups mashed banana (3 ripe bananas)*
¼ cup coconut oil, melted
⅛ cup maple syrup
2 tbsp coconut sugar
¼ cup brown rice flour
¼ cup cacao or carob powder
¼ cup arrowroot powder
1.5 teaspoons baking soda
½ teaspoon cream of tartar
¼ teaspoon sea salt
1 teaspoon apple cider vinegar
1 flax egg (1 tablespoon ground flax + 3 tablespoons water)
2 scoops collagen powder (optional + omit if vegan)

Instructions:

Preheat oven to 350 degrees and grease an 8x8'' square pan with coconut oil.
Make the flax egg by mixing the ground flax with the water in a small bowl and let it sit in the fridge for 15 min.
Mix the wet ingredients in a large bowl and the dry ingredients in a small bowl, except for the apple cider vinegar and flax egg components.
Stir the dry ingredients into the wet. Add the apple cider vinegar and flax egg stir gently.
Bake cake for 30-35 minutes, or until a toothpick comes out clean.

Notes:
-You can make this recipe into cupcakes, just shorten the baking time to 18-25 minutes. Check them after 18 minutes.
-I like cooking my bananas before I use them in this recipe. I usually microwave my for 30 seconds- 1 minute to bring extra sweetness out of the bananas and to make it easier to mash them. Not necessary though!*

Recipe adapted from Fueled and Fit.

Easy Chocolate or Carob Sauce

3/23/2020

Easy Chocolate (or Carob) Sauce

This recipe is incredibly simple and delicious!

I used carob chips because I love chocolate, but chocolate doesn't love me and gives me skin rashes :(

This sauce comes out great with either kind chips, so chocolate fans not to worry.

Ingredients:
-2 tbsp chocolate chips or carob chips ( like Missy J's) or chocolate chips.
-1 tbsp coconut oil
-1 tbsp nut or seed butter (I like cashew)

Instructions
-Melt the chocolate or carob chips with coconut oil with a double boiler method on the stove top or in microwave (about 30 seconds).
-Stir in the nut butter after chips and coconut oil have been melted together.

Best Ways to Serve:
-Drizzle over ice cream. The sauce will harden up once a few moments after it hits the ice cream to make a slightly crunchy shell.

-Dip strawberries. The refrigerated fruit will harden the sauce, just like the ice cream.
-The MVP of this recipe is the coconut oil that makes these chocolate covered strawberries the perfect texture to bite into.

Quick Salmon and Avocado Salad

3/23/2020

Quick Salmon and Avocado Salad

Ingredients
5-6oz canned wild caught salmon, drained ( I like wild planet)
1 tablespoon dijon mustard
1/2 avocado
1 minced celery stalk
1 tsp coconut vinegar or lemon juice
¼ tsp kelp or dulse granules
Salt to taste
Optional: 1/2 tsp dried dill (or 1 tsp fresh dill, minced)

Instructions:
-In a small bowl, combine all ingredients and mix well.
-Serve on a bed of greens, top of cucumber slices, with seed crackers or however you’d like!

Salmon salad ingredients on table

Salmon salad in bowl with side of greens and sauerkraut

Chicken and Rice Soup

3/22/2020

Chicken and Rice Soup

Ingredients
(Makes 7 serving)
1 tbsp ghee
3 carrots diced
2 stalks celery diced
1 onion minced
1 tsp minced garlic
3 small bok choy heads, chopped
1 tsp dried parsley
1 tsp dried thyme
1 tsp sage
1 tsp dulse flakes or kelps granules
2 tsp coconut aminos
1 tsp lemon zest
1 tsp lemon juice
1tsp grated ginger
1 tsp salt
5 cups organic chicken broth*
1 cup rice **
2 organic chicken breasts

Notes:
-Sometimes I use a combo of chicken bone broth and water.*
-Jasmine rice is my favorite**
-If soup is too thick, you can always add more broth.
- I am a major vegetable fan, so sometimes when I reheat and serve the soup I often add more leafy green vegetables like kale, chard, or spinach.

chicken and rice soup in pot

chicken and rice soup close up

Instructions

In a large soup pot, heat ghee over medium-high heat. Add onion, carrots and celery and cook and stir for 3-4 minutes.
Add garlic, parsley, thyme, sage, ginger, coconut aminos and dulse and cook for 1 minute.
Add salt, broth, chicken and rice. Stir and bring to a boil over medium-high heat. Liquid should cover the chicken breasts.
Reduce heat to a simmer, cover. Cook for about 30 minutes or until rice is tender. Stir every 10 minutes.
Remove chicken from pot and shred. Add back to the pot with lemon zest and lemon juice.
Taste and add more salt if desired.
Serve and enjoy!

chicken and rice soup in pot

Adaptogenic Root Beer

3/20/2020

This recipe is dedicated to my inner child who used to guzzle root beer when ever I saw a soda dispenser. Many years and a nutrition degree later, I still love root beer, but am pretty far away from reaching for soda. So I decided to make my own herbal adaptogenic root beer. Cheers to all the root beer and herbal medicine fans out there, this one is for you.

Ingredients:
4 cups water
⅓ cup sassafras bark
¼ cup sarsparilla root
¼ cup eleuthero root
2.5 tbsp wintergreen leaves
2 star annaise
2 tbsp burdock root
1.5 tbsp ginger root
¼ vanilla bean (cut in half with seeds scraped out)
1.5 tablespoon lemon zest
3/4 cup honey

herbs for adaptogenic root beer

Note: With the stove top method, the root beer concentrate cooks down to about 1 cup. While the instant pot method, the root beer concentrate remains at 4 cups.

I have found success with both methods, the more concentrated the mixture, the less you need.

Adjust the honey as needed for your preferred sweetness.

Sometimes I add a splash of brandy to help with the preservation of the mixture.

Herbal adaptogenic root beer

Instructions:* (see note)
Stove Top Method:
Combine all herbs and water. DO NOT ADD THE HONEY. Bring to a boil, reduce heat and simmer, covered, for about two hours.

Instant Pot Method:
Combine all herbs and water. DO NOT ADD THE HONEY. Cover and lock. Set to Manual High Pressure for 30 minutes. Allow to depressurize naturally.

Using a mesh strainer, strain the liquid into a glass jar. Compost the herbs.

Allow liquid to cool to room temp, then add honey, close the lid to the jar and shake vigorously until it is completely dissolved. You can use a blender if you'd like.

Store in the fridge.

Add 2 tbsp to 8oz of bubbly water and enjoy!

DIY Elderberry Syrup

3/2/2020

Make your own homemade immune-boosting elder berry syrup!

It SO MUCH cheaper to make yourself v.s purchasing it at the store and is a tasty way to defend against the cold and flu for kids and adults.

Elderberry syrup is packed with antioxidants, minerals and vitamins A and C. This botanical remedy has historically been used to prevent or shorten symptoms of the common cold and flu.

Ingredients:
-3/4 cup - 1 1/2 cups* organic dried elderberries
-1 cinnamon stick
-2 inches fresh ginger, sliced.
-1 tablespoon schisandra berries
-1/4 cup organic dried orange peel
-2-3 slices of dried reishi mushroom
-2 star anise pods
-4 cups water
-1 cup raw, local honey

*The more elderberries, the thicker and stronger the syrup will be.

Elderberry, ginger, orange and cinnamon in an instant pot

Instructions:
Stovetop:
Combine elderberries, cinnamon stick, ginger, orange peel, schisandra berries, reishi, anise pods and water. DO NOT ADD THE HONEY. Bring to a boil, reduce heat and simmer, covered, for about an hour.

Instant Pot:
Combine elderberries, cinnamon stick, ginger, orange peel, schisandra berries, reishi, anise pods and water. DO NOT ADD THE HONEY. Cover and lock. Set to Manual High Pressure for 20 minutes. Allow to depressurize naturally.

Using a mesh strainer, strain the liquid into a glass jar. Use the back of a spoon to mash the berries and extract even more liquid. Compost the berries.

Allow liquid to cool to room temp, then add honey, close the lid to the jar and shake vigorously until it is completely dissolved. You can use a blender if you'd like.

Store in the fridge.

elderberry syrup in a jar among plants

Dosing:
Prevention and immune health
Adults: 1 Tablespoon 1x day
Kids 2-7: 1/4 Tablespoon 1x day
Kids 8-12: 1/2 Tablespoon 1x day

If you are sick:
Adults: 1 Tablespoon 3x day
Kids 2-7: 1/4 Tablespoon 3x day
Kids 8-12: 1/2 Tablespoon 3x day

Dosing recommendations from
Dr. Aviva Romm, herbalist and MD via Erin Holt Health.

Instant Pot and Slow Cooker Chicken Bone Broth

2/28/2020

*Ingredients
*Purchase organic whenever possible!
-4 pounds chicken backs/feet/wings
- 3 carrots, chopped
-3 celery stalks, chopped
-2 medium onions, peel on, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on and smashed
-1 teaspoon Himalayan salt
- 1 teaspoon whole peppercorns
-3 tablespoons apple cider vinegar
2 bay leaves
-3 sprigs fresh thyme or 1 tablespoon dried
-5–6 sprigs parsley
-1 teaspoon oregano
-18–20 cups cold water

Illustration of bone broth pot stirring itself

Instructions
-Place the bones in a 10 quart capacity Instant Pot or slow cooker, filling it about half full with bones. Add in the vegetables, herbs, apple cider vinegar, peppercorns and salt.
-Fill the Instant Pot or slow cooker with water.

- Slow cooker: turn on and leave for 12-24 hours.
- Instant pot: Lock the lid onto the Instant Pot and set the steam release knob to the "sealing" position.
-Press the "manual" button and set your Instant Pot for high pressure for 120 minutes.
-After the time is up let the instant pot depressurize naturally for 30 minutes.

Slow cooker and instant pot:
-Strain broth into quart size jars and let cool to room temp before storing in the fridge.
-Once cooled in fridge, fat with solidify at the top of the jars, use a spoon to discard fat layer.
-Store in fridge for up to a week or freeze for up to 3 months.