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Gluten-free Vegan Chocolate Chip Cookies

5/3/2020

3 Comments

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.

3 Comments

Top 3 Caffeine-Free Coffee Alternatives

4/22/2020

9 Comments

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!

9 Comments

DIY Herbal Spritzers

4/22/2020

4 Comments

As the weather warms up enjoy a refreshing drink that gives your body a nutrient boost. I enjoy these Herbal Spritzers in the morning, afternoon and night. They make a great celebratory drink if you’re cutting down on the booze too.

Step 1:
Make REALLY strong tea. Infuse herbs like they are on their way to become syrup. I have had success slow cooking my herbs for 4 hours or you can simmer them on the stove for 1-2 hours. Simmering the herbs on the stove will make a more concentrated brew because some of the water will evaporate.

My general ratio is 1 cup of dried herbs with 4 cups of water.

What herbs do I use?
I have really enjoyed making an elderberry-immune concoction using elderberries, schisandra berries, reishi mushroom, marshmallow root, licorice, fresh ginger, and cinnamon. But the world is your oyster!

Check out my elderberry syrup and adaptogenic root beer recipes for some inspiration.

The best herbs to slow cook and simmer are roots and barks and berries. If you are using all flowers and leaves, I would cut the brewing time in half.

Step 2:
Let your herbal mixture cool to room temperature. Strain the liquid into a jar using a mesh strainer. If you used berries, make sure to use the back of the spoon to squish all the juice out. Compost the used herbs.

Add 1/4- 1/3 cup honey and shake jar vigorously to dissolve. I use much less than I would if I was making a syrup. Note that this will make your ice cubes a little sticky. You can choose to not use honey if you want an unsweetened version or try another form of sweetener.

I also add a splash of apple cider vinegar for preservation.

Step 3:
Pour your herbal infusion into an ice cube tray. Once completely frozen transfer to another airtight container for storage. I usually do a few rounds of this since I only have one ice cube tray.

I found the best results with a silicone mold where I can push the herbal cubes out.

Step 4:
Serve! Mix one herbal ice cube with 6 oz of carbonated water for a simple herbal spritzer.

Some of my other favorite additions are:
-lemon juice
-lime juice
-cranberry juice
-beet juice
-pomegranate juice
-coconut water

I just use a splash of these to not dilute my carbonated water too much.

BONUS: I also freeze my favorite juices (100% organic unsweetened cranberry and pomegranate) into ice cubes and use them in spritzer beverages as well.

Some of my favorite places to purchase bulk herbs are Mountain Rose Herbs, Starwest Botanicals. and Lhasa Karnak

4 Comments

Healthy Chocolate Banana Cake

3/29/2020

2 Comments

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.

2 Comments

Easy Chocolate or Carob Sauce

3/23/2020

2 Comments

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.

2 Comments

Quick Salmon and Avocado Salad

3/23/2020

0 Comments

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 in bowl with side of greens and sauerkraut

0 Comments

Chicken and Rice Soup

3/22/2020

1 Comment

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.

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!

1 Comment

Adaptogenic Root Beer

3/20/2020

4 Comments

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

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.

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!

4 Comments

Prepare for the Coronavirus

3/2/2020

3 Comments

*Holistic Immune Boosting Tips for the Coronavirus

Nervous about the coronavirus? When it comes down to any virus, vulnerability is more about the host’s ecosystem and less about the infecting pathogen.

The best preventative measures we can do is support our immune system with whole foods, stay calm and practice personal hygiene after being in public places.

Below you will find some of my tips and tips from other folks I found particularly helpful.

What to Eat:

General:
Eat whole foods that are nutrient-dense, skip the sugar, make sure to get your rainbow foods in (colorful fruit and veggies!) and add natural anti-viral foods.

Gut Health:
The majority of our immune system is in our GUT. So that means fermented foods and bone broth! Also cutting back on the alcohol since it is a gut irritant and can drag down the immune system. Supplements: l-glutamine and probiotics.

Antiviral Food
These include coconut oil, raw garlic, oregano, ginger, kimchi and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, turkeytail). (source)

Recipe for elderberry syrup

Vitamin C rich foods.
Vitamin C is probably the most well-known immune boosting vitamin. We can’t make this vitamin ourselves, so it's important we get enough through our food and supplementation! Vitamin C has antioxidant qualities and is proven to prevent and treat respiratory and systemic infections by enhancing various immune cell functions.

What to eat: The foods richest in Vitamin C are citrus fruits, bell peppers, acerola cherries, and rose hips.

If you choose to supplement with Vitamin C, I recommend liposomal forms because they are the most effective for our body to absorb.

Check out this scientific study for more info about the benefits of Vitamin C

Ginger
Fresh ginger is a powerful antiviral food that prevents the adhesion of viruses to the upper respiratory mucosa. This root has potent anti-inflammatory and antioxidant effects and can be sipped as a tea, taken as a “shot”, blended into smoothies or cooked with food.

Recipe for ginger turmeric shot

Check out this scientific study for more info about the benefits of ginger

orange food illustration by Lila Volkas N.C.

lemon food illustration by Lila Volkas N.C.

ginger food illustration by Lila Volkas N.C.

broth food illustration by Lila Volkas N.C.

water bottle food illustration by Lila Volkas N.C.

Broth
Both bone broth and vegetable broth contain a plethora of minerals that are vital “co-pilots” for many of your body’s processes, including our immune system. There is definitely validity to slurping our grandmother's chicken soup when we are sick.

Studies have confirmed that glycine receptors, an amino acid found in bone broth, have been identified on the outer surface of several different types of immune cells. The hydration of sipping broth or soup also helps to care for your mucous membranes and lessen the impact of viruses.

Here is my recipe for bone broth.

Study on glycine.

Stay hydrated!
Water, coconut water, herbal teas, and bone broth. Estimate for how much water you need at a minimum: divide your body weight (in pounds) in half and drink that number in ounces.

If you weigh 150 pounds / 2 = 75 ounces of water per day

What to Do:

Wash your hands
This simple habit may seem obvious, but studies have shown that frequent hand-washing is one of the most important things we can do to protect ourselves during cold & flu season. While the coronavirus is no regular flu, washing your hands every time you arrive at a destination while out and about, and first thing when you get home can’t hurt.

Another important tip is to avoid touching your eyes, nose and mouth without clean hands. These mucous membranes are entry points for viruses and to lessen your exposure, washing your hands is a good idea.

Sleep!
An increase in sleep actually increases the number of your white blood cells. Loss of sleep even for a few hours at night, increases inflammation in our body which makes us more susceptible to catching the flu and having more severe symptoms.
(source)

Daily movement, but don’t overdo it.
Moderate exercise can boost the production of macrophages, the kind of white blood cells that “eat” bacteria and viruses. However, intense exercise can actually temporarily decrease immune function – so don’t go too hard.
(source)

wash your hand illustration by Lila Volkas N.C.

Irrigate your nose.
"While we do not know if nasal irrigation makes a difference for prevention of COVID-19, I believe that one of the MOST preventive things you can do for any viral respiratory illness is to irrigate your, and your children’s, nasal passages with Xlear nasal spray at the end of every day and after any potential exposure (work, school, playgroups, plane travel, etc.). This is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties. You cannot overdo it, and will not get “addicted” to it. Other options for nasal irrigation are a regular saline spray, Neti pot, and other sinus rinses like Neilmed.
**Apart from regular hand washing, I believe that daily and frequent nasal irrigation is one of the MOST important things that we can do to prevent influenza and other viral respiratory infections from taking hold.** This is because after exposure to a virus, the influenza virus tries to invade and multiply in your nasal passages for at least 1-2 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place!"
(quote from this source)

Prepare:

Prepare that you may have to stay home from work or school. If you are sick, plan to stay home to prevent transmission Don’t freak out and buy up Costco, but DO stock your pantry and freezer in case there is a shut down:

Frozen: meat, berries, veggies, bone broth⁣⁣
Pantry: grains, beans, nuts, seeds & root veggies
Canned: salmon, sardines, dolmas, apple sauce, beans and shelf table broth

Supplements

These are my collection of supplements.

Recommendations from Jessica Flannigan, Clinical Nutritionist
-Ester or Liposomal Vitamin C (500mg up to 5 times per day) (immune supportive)
-Cat’s Claw Nano by Quicksilver 350-450 mg per day (antiviral)
-Resveratrol 250mg twice per day (immune supportive)
note that resveratrol downregulated NF-kb which is implicated in lung inflammation.

Recommendations from Healthy Kids: Happy Kids:
Fish oil – Omega-3 essential fatty acids have a host of immune benefits too long to list!
Probiotics – One study showed a dramatic reduction in fever and upper respiratory symptoms in children who took a probiotic with a specific combination of Lactobacillus and Bifidobacterium daily throughout the cold and flu season.
Vitamin C – Vitamin C is a powerful antioxidant which assists our ability to ward off and deal with infection.
Vitamin D3 – Vitamin D3 increases our body’s production of cathelicidin, an antimicrobial compound, to help fight viral and bacterial infections. Make sure your Dnsupplement also includes K2 for absorbability.
Zinc – Zinc is required for the normal functioning of white blood cells. Supplementing with just 15mg of zinc per day in adults has been found to improve our immune cells’ ability to ward off infection.

Resources:

Video: how coronavirus works

* Note: this is not meant as medical advice or an alternative to treatment by a doctor or going to the hospital. If you show early signs of illness, like a fever or a dry cough, contact your primary care physician.

3 Comments

DIY Elderberry Syrup

3/2/2020

0 Comments

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.

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.

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Forward>>

Gluten-free Vegan Chocolate Chip Cookies

Gluten-free Vegan Chocolate Chip Cookies

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

Top 3 Caffeine-Free Coffee Alternatives

My Top 3 Caffeine- Free Coffee Alternatives

Café Capomo

Dandy Blend

DIY Herbal Spritzers

Healthy Chocolate Banana Cake

Healthy Chocolate (or Carob!) Banana Cake

Easy Chocolate or Carob Sauce

Easy Chocolate (or Carob) Sauce

Quick Salmon and Avocado Salad

Chicken and Rice Soup

Chicken and Rice Soup

Adaptogenic Root Beer

Prepare for the Coronavirus

*Holistic Immune Boosting Tips for the Coronavirus

What to Eat:

What to Do:

Prepare:

Supplements

Resources:

DIY Elderberry Syrup

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Gluten-free Vegan Chocolate Chip Cookies

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

My Top 3 Caffeine- Free Coffee Alternatives

Healthy Chocolate (or Carob!) Banana Cake

Easy Chocolate (or Carob) Sauce

Chicken and Rice Soup

*Holistic Immune Boosting Tips for the Coronavirus

What to Eat:

What to Do:

Prepare:

Supplements

​Resources:

Archives

Categories

QUICK LINKS

Company

Support

Resources: