Seasonal Salad

" 'Tis the Season" Salad

Merry Christmas 2014!!! I hope everyone who is celebrating has a fantastic and fun filled day.  I am sure most of you, like myself, are not eating spectacularly healthy meals like this one today!  I made this a week ago for my husband and I for lunch and it looked so pretty and so "Christmassy" that I had to post it.  I have recently found myself ordering salads in restaurants featuring beets, goat cheese and fruit, three foods I never used to like, or like in salads (fruit).  Honestly the taste of goat cheese alone turns me off, but when mixed together in a salad like this, I love it.  The dark natural colors give away the intense nutrient benefit of the dish, and yet the taste cannot even be described.  The sweetness of the beets, the spicy peppers, the crunch of the pumpkin seeds and the creamy goat cheese, blend together so well that for once, I promise, a completely vegetarian salad is a fulfilling meal.  So maybe not today, but perhaps tomorrow, or as a side dish to some delectable holiday main course, I guarantee this salad will delight both your palate and your eyes. "Tis the season!"

Chocolate Fudge Pie

Chocolate Fudge Pie

Chocolate. If you follow my blog, you know how much I LOVE chocolate.  So whether it is Christmas Eve, like today, or May, when I actually made this, a chocolate pie is always a crowd pleaser.  This is a twist on a fudge pie recipe that I saw on television once, but using organic ingredients, dark chocolate (antioxidants!!) and my favorite Coconut Oil Pie Crust (using whole wheat pastry flour).  So of course not a healthy food that you can eat everyday, but this is the Holidays, so I thought it was a perfect time to share one of my all time favorite ways to eat chocolate.

Peppermint Sugar Cookie Pinwheels

Peppermint Sugar Cookie Pinwheels

I seriously thought I would have posted a basic sugar cookie recipe already, but I guess I overlooked that last year when posting all my different versions of the original: (Vegan Coconut sugar Cookies and Vegan Chocolate Sugar Cookies). So here is the most basic sugar cookie recipe that I like to use, of course embellished for a Christmas theme.  Obviously you can use all white flour if you want lighter colored and textured cookies, but I love the hearty flavor and nutritional benefits of whole wheat and love giving cookies as a gift that are slightly unexpected and show people that even delicious treats can be healthy as well.  Some would argue that a "healthy cookie" defeats the purpose of a treat, and while I totally understand that sentiment, sometimes it is nice to be able to indulge while knowing you aren't completely sabotaging yourself.  But I honestly dare you to try these without completely falling in love with them because they are ridiculously good, and like all sugar cookies, they taste even better a couple of days after baking.  So you can enjoy them throughout the entire holiday season.

Nutella Filled Cupcakes

Nutella Filled Cupcake

My (baby) daughter just turned six this past weekend and we celebrated with a fantastic pajama dance party at her dance school.  And since I wanted to be considerate of the dance floors and not have a bunch of frosting covered kids running around, I thought this "outside in" idea would work perfectly.  I tried out the recipe a couple of weeks ahead of time to make sure it worked, so there are two sets of photos below.  The recipe I made for my family only used organic whole wheat pastry flour, but to make them a bit more kid friendly for the party I used half organic white flour the second time.  Of course some kids complained there was "no frosting", but once they took a bite and found the inside, there were very few empty plates left. This is one of my more labor intensive baking recipes because you have to use a couple of steps to fill the muffin papers, but the result is totally worth it.  And the cupcake recipe itself is a no fail, go to recipe for "healthy" vanilla cupcakes, with or without filling.  By substituting a little bit of the fat with applesauce and yogurt, as well as the use of organic canola oil, it is not as bad as most cake recipes and 100% better than anything you could buy in a store.  They taste amazing, and this health conscious mom had no trouble eating one as part of breakfast the next day because they are that good.

Gingerbread Muffins

Nothing smells more like Christmas to me than gingerbread.  I suppose peppermint candy canes would be a close second and I will be featuring a recipe with candy canes soon, but the unmistakable aroma of gingerbread muffins, or cookies, baking in the oven is an all time favorite.  I honestly thought I had posted this recipe last year since it is such a staple in my home.  Better late than never!

As always, I use all organic whole wheat flour to add fiber and nutrients, but the real all stars in this recipe are all the spices.  Cinnamon can help regulate blood sugar and reduce inflammation, ginger is a natural pain killer and can ease stomach upset, nutmeg is good for digestion and detoxification of the body and cloves are anti-inflammatory, anti-bacterial and nutrient dense.  Combine those benefits with a tasty filling snack and you have a perfect holiday treat!

Chocolate Hazelnut Butter (Nutella II)

Chocolate Hazelnut Butter (Nutella II)

The last time I tried to make Homemade Nutella, I used a can of coconut milk and melted chocolate and although I enjoyed it and gobbled it up within days, I wanted to try making it again with slightly different ingredients.  This is a twist on my Chocolate Walnut Butter recipe, using hazelnuts instead and switching around the ratio of a few ingredients.  I have to admit, I think both my kids and I preferred this version, although it had been so long since I made the last one, it is a little hard to remember.  I like knowing that what goes into this yummy chocolate spread is all fairly healthy, so that I can enjoy it on toast, or a piece of fruit, or simply with a spoon, and know that I am treating myself in a responsible way.  And it tastes amazing. If you are not as big a fan of chocolate as I am, you should try the Maple Cinnamon Hazelnut Butter recipe instead.  That is definitely my son's favorite and honestly, a close second in my opinion to this one as well.

Maple Cinnamon Hazelnut Butter

Maple Cinnamon Hazelnut Butter

A jar of something similar to this could go for upwards of $20 in a grocery or specialty store and I guarantee it wouldn't taste even half as good as this amazing, easy to make hazelnut butter. Adopted from my recipe for Chocolate Hazelnut Butter (Nutella II), this spread omits the chocolate and instead lets the flavors of the hazelnuts and cinnamon take center stage.  Since it is more like a regular peanut or almond butter, this is great as a sandwich spread, or on toast, or even mixed into oatmeal for some flavor and sweetness.  The best part of all of my nut butter recipes is the simplicity of combining all the ingredients in a food processor and letting the machine do all the work.  And if you aren't completely satisfied with the taste or texture the first time it is easy to add a little more of one ingredient or another until it is just right for you.  And although I know buying nuts and real maple syrup is not cheap, I know it is less expensive, and more nutritious, to make a recipe like this yourself. And it is a perfect project to get your kids to join in on, if only to be expert taste testers.  I know mine certainly enjoyed that part!

Pumpkin Cheesecake Bars

Pumpkin Cheesecake Bars

Happy Thanksgiving, and early Christmas all baked into one!  This delectable dessert brings together my favorites from both holidays (pumpkin and gingerbread) into one taste of heaven. Not too sweet, and full of flavor, this dessert was so good that the large pan of them were eaten by my small family of four within a couple of days.  I actually put half of them into the freezer, only to take them out two days later for breakfast. I found a recipe like this online, but used whole wheat flour, cut the sugar in half and replaced the cool whip with organic whipped cream and a touch of sugar. They do take a little more work than most of the desserts I throw together, but this one is worth the extra effort.  So even if you don't have time today to make something extra for the big feast, this sweet treat will be in season for at least another month, if not all winter!  Happy Holidays everyone!

Healthy Happy Meals: A Local Fight to End Childhood Hunger

 

Healthy Happy Meals

As a mother, I can think of very few things that would be as heartbreaking as not being able to adequately nourish my own children.  My two kids are lucky that they have healthy, delicious food available to them all the time and will most likely never know what it feels like to go to bed hungry or not know where they are going to get their next meal.  Unfortunately, not all kids are so blessed.  Millions of children in the United States, supposedly the most prosperous country on Earth, live in homes that are "food insecure."* For many of these kids, the only guaranteed meals they get are the ones provided at school.  But what happens on the weekends, especially long weekends, or extended holidays?

Last Spring I attended a PTO meeting at my son's elementary school because there was going to be a presentation by the dietitian from my local grocery store. I wanted to meet her and was curious to hear her advice about healthy eating and maybe give me some suggestions for this blog.  I was able to do all of those things, but the best part of the meeting was when the principle asked the PTO if they would provide a start up fund for a food assistance backpack program for kids at the school that the principle knew were in need.  I had recently seen a television segment about a program just like that at an inner city school and although I knew there was a need where I live as well, I didn't necessarily have the contacts or resources to start something on my own.  But the idea jumped out at me as something that I really wanted to be involved in, so I contacted the principle as soon as the meeting was over to offer my services in whatever way she would need.  Shortly thereafter, the principle, the dietitian and I sat down and drew up plans to start our own backpack program, which we entitled "Healthy Happy Meals."

Lacking the funds to provide assistance every weekend, we decided to focus on long weekends and predictable snow days and to fill the bags with the equivalent of two breakfasts and two lunches.  Since the items have to be non perishable, some of the choices are limited, but we came up with a bag that I think is not only fun for the kids, but nutritionally balanced.  It is only meant as a supplement to whatever food they will hopefully have at home as well, but as the principle has said, anything to help alleviate this problem is important, since a hungry child is not a child who is ready to learn, laugh or have fun.  We successfully sent home bags with about 40 kids over Easter break and Memorial Day weekend, using the money from the PTO with the plan to extend the funding to the community this fall.

So a couple of month ago, we held a fundraiser at the local Shoprite and sold the bags for $3.00 a piece (the generous family owned store fronted us about $ .80 per bag).  People were able to use a ticket with a code on it to buy as many bags as they wanted when checking out and the total was recorded and the bags were sent to the school. We packed most of the bags on the premises, so that people who weren't sure what we were doing or putting in the bags were able to see it all first hand.  Over the course of about six hours, spread over three different days, we sold close to 600 bags, which is more than enough to provide Healthy Happy Meals to numerous elementary age children for the next couple of long weekends.

What amazed me last week, right before we were set to send the first group home with kids, is that Dr. Oz highlighted a teacher who created a very similar project at her school after hearing that one of her students had not eaten since the previous Friday.  I almost lost my breath while watching it because the story is so similar to what happened with the principle at my local school.  That could easily have been her up there being congratulated and applauded for her efforts to help curb child hunger.  I am just honored that I have been able to take part in such a worthy cause and cannot wait to see how much more we are willing to do in the future.  Attached is the link to the Dr. Oz episode, as well as a newspaper article about the program we did here locally.  So this Holiday season, when you are busy planning your own parties and feasts, and worrying about eating too much, remember that there are people in your community who only wish they had that same problem. Please do your part and help out, whether it means donating a few more items than usual to the local food drive, helping out at a food pantry or homeless shelter, donating your grocery store's free turkey to a family in need, or finding out if there is a program like this... and if not, maybe figuring out how to start one. Because no child should ever go to bed hungry.



http://www.doctoroz.com/episode/holiday-cheat-sheet-eat-your-way-through-season-without-gaining-pound?video_id=3888009619001

http://www.poconorecord.com/article/20140926/NEWS/409260319/-1/WAP100&template=wapart


* http://www.feedingamerica.org/hunger-in-america/impact-of-hunger/hunger-and-poverty/hunger-and-poverty-fact-sheet.html

Items in the "Healthy Happy Meal"

ready to go in a backpack

Curried Onion Soup

Curried Onion Soup

If you live in the North like I do and have a backyard garden, this is the time of year when you have to watch helplessly as mother nature claims the last of whatever you might have been growing and you are forced to pull up the remnants of your once fruitful plants in anticipation of watching your land be covered in snow.  But if you tended your garden well and stored certain produce correctly, you may still have a few precious root vegetables lying around.  To be honest, I made this soup back in September when the last of my onion crop looked past its prime and  I figured I had better pick them before they began to rot.  But I know of a lot of local gardeners with fresh onions still being picked or brought out of storage.  Obviously, you can purchase all that you need for this soup at your local grocery store as well, but when I made this, I was lucky enough to have a lot of fresh produce still available right out my back door.

Everyone has heard of French Onion Soup, which is a hearty, and often buttery, beefy soup smothered in toast and cheese.  Onions are one of the most healthful foods on the planet and have been consumed and revered for their medicinal properties since ancient times, so in my opinion, the more you can include them in your diet, the better.  Even if you have to cover this soup with bread and cheese, at least you are getting the onions into you first.  What is so great about this recipe is that by adding the flavor of green curry and coconut oil, you transform a traditional soup into something exotic and surprising.  The addition of the chick peas adds some protein and the kale adds a boost of antioxidants and texture.  So as the weather turns and you are craving something to not only nourish your body, but warm your soul, give this soup recipe a try.

Creamy Broccoli and Pea Soup

Creamy Broccoli and Pea Soup

Having just finished a bowl of this soup for the second night in a row, I knew I couldn't wait any longer to share the recipe.  It is honestly my new favorite soup, not only because it is healthy and filling, but because it is so easy to make.  I know when my meat and potato loving husband asks me "what is in this... it is really good!" that I am on to something.  Usually when you order Broccoli and Cheddar "Soup" in a restaurant you get some glorified cheez wiz and chicken broth concoction with tiny pieces of broccoli in it.  Not exactly nutritious, or appetizing, in my opinion.  While most of the ingredients in the following recipe are full of vitamins, minerals and fiber, there is a considerable amount of cheese as well, which you could easily reduce if you are watching your weight or your heart health.  I divided this soup into five hearty servings and the nutrition information (listed below) is still not that bad.  And it is an easy way to get yourself and your family to eat their greens, and some fiber, which is always a good thing.  I love that I was able to sneak in a whole block of organic tofu for some extra protein... no one would ever know it was in there, just that this soup is extra creamy without the addition of any actual cream. Best yet?  It uses frozen vegetables, so you can make it year round, it's affordable and really easy to throw together.  You can even make it ahead and let it simmer on the stove for an hour or two which is great on a busy weeknight with kids getting home at different times and needing help with homework.  So when the weather turns cool this week, why not give this soup a try?

Nutella Cake

Nutella Cake

I love Nutella.  I know it isn't good for me, but it is delicious, and so every once in awhile I have to let go and make something incredible out of this addictive food.  I got the idea for this dessert after making both my Chocolate Peanut Butter Protein Brownies and my Almond Butter Birthday Cake, and wondering what it would taste like if I substituted Nutella for the healthy nut butters and maple syrup in these recipes.  The result is this cake, which tastes as good as it looks and had my daughter exclaim that it is "the best cake you have ever made mom, ever!"  I think I actually cooked mine a few minutes too long and if you were to slightly undercook it, so it was gooey in the center, it might be even better.  But if you like fudge, and brownies and chocolate, and of course Nutella, then you have to try this cake.  It has to be better for you than simply eating spoonful after spoonful straight from the jar as I have sometimes found myself doing!

Spicy Chipotle Bean and Corn Chili

Spicy Chipotle Bean and Corn Chili

Considering I just finished the last of the portioned out meals I had in my freezer of this soup, I figured it was time to post this amazing, and incredibly spicy recipe.  I got the inspiration for this dish from the same dried beans I used in my Curried Pumpkin Bean Soup with Kale, but since I purchased black beans I wanted to make something with more of a southwest flavor.  I had never cooked with chipotle peppers in Adobo sauce before, but I had a can in my pantry and remembered hearing Rachel Ray many years ago, go on and on about their amazing smoky flavor and how it can change the whole feel of a dish.  I don't remember her saying that they are extremely spicy however, so if you are not someone who likes your food to burn a little then you could definitely leave them out and replace them with some smoked paprika or a different type of pepper.  The greatest thing about this recipe, is that it is literally the most clear cut "throw everything into the pot, cover and wait" concoction I have ever made.  I don't think I even stirred the soup once, since I left the house to take my daughter to a birthday party all afternoon the day I made this.  I just stirred together all of these amazingly healthy ingredients together in my crock pot, turned it up to high and walked away.  And about six hours later, dinner was ready.  My favorite way to eat this is with a generous heap of plain Greek yogurt (about 1/3 cup per cup of chili), but it would also make a fantastic dip, especially as part of a layered dip for a party perhaps, or on top of nachos.  It made a lot as well, so I had many meals individually portioned out in my freezer which is fantastic on a cold rainy day like today.  Now I will just have to make myself another batch!

Love Your Body, Without Apology

Earlier this week I had the privilege of participating in a discussion at East Stroudsburg University entitled "A Conversation about Learning to Love Your Body Without Apology".  A wonderful friend of mine, who knows my personal history and struggles with body image, is an alumni of ESU and a member of the school's Feminist Alliance organization which put together the event.  Initially it was supposed to be a formal event where those who wished would read a monologue, and although about a dozen of us still did, it was in a much more casual setting, which was great because it encouraged commentary and conversation that would not have been possible otherwise.  My hope is that this was just a stepping stone to more involved projects, with more students and community members attending.  And eventually my friend and I are planning to bring some of the amazing young women we met that night to do a similar presentation at the local high school and middle school.  The teenage years are not easy, and the more that young women, and men, are encouraged to share their insecurities, fears, accomplishments and strengths, the stronger they will be as adults.  And the first step to being a productive citizen is to be proud of who you are, and love yourself, your body and your mind, without apology.

The following is the monologue that I prepared and shared with the group:

     Her nose is perfect.  She has great hair.  She has amazing abs. She is really tall.  Look how strong her arms are.  I wish my boobs were firmer, my butt was bigger, my hair longer, my feet smaller, my legs skinnier.  I hate being short. I hate being tall.  I want, I hate,  I need, look at her, look at her. Just look.

     Nobody is perfect.  No one goes through life completely satisfied with how they feel every day, how they look in the mirror or how their clothes fit. But we are all perfect.  Our bodies are marvelous creations that have been formed by the choices we have made and the circumstances we have been presented with.  As women, our bodies are beautiful and strong, miracles of nature that we far too often take for granted.

     I hate to admit that I spent years torturing my body and in the end I achieved nothing but self-destruction, depression and misery. Sure I was skinny, but I was miserable and half dead inside.  From the age of 14 until 23 I struggled with anorexia, sometimes acutely when I needed hospitalization and sometimes more in my head than in my outward appearance or actions. I was never heavy, never suffered from abuse; honestly I had nothing to complain about.  My life was “perfect”.  I should have been ok. I was one of the “lucky” ones.  And yet even I was not safe from my own mind.  I understand more fully the reasons now for why I suffered so much back then, but I can’t change the past, nor do I wish to.  I only have control over what I do today and how I restructure my thoughts whenever I begin to falter.

     There may have been a lot of reasons why I fell prey to an eating disorder and later to a strong bout of alcohol abuse, but I know one main reason why I survived.  At the age of 23, I got pregnant.  Obviously this could look like just another bump in a road to disaster and I would not recommend this path to anyone.  Having a child is usually the worst thing you can add to an already shaky life.  But it worked for me.  For years I had been searching for my purpose in life, my passion, a way to focus all my strengths without the need to be perfect.  And the only consistent answer I had ever given when asked what I wanted to be when I "grew up," was "a mom."  So getting pregnant, and having an amazing man by my side through it all, saved me.  My son, saved me. I know that in my heart and honestly believe that if it wasn’t for him, I may not be standing here in front of all of you today.

     This is not to say that every day since I heard the words “you are pregnant” my life has been easy or all my problems have been solved.  But it forced me to look outside of myself while learning to absolutely love all that my body is capable of doing.  I had something and someone to focus my energy on, and I started to be kinder to myself.  I began to really grasp the concept that what I put in my body really mattered, not just as far as how many calories it had and what it would do to my shape, but in regards to the simple fact that “we are what we eat.”  If I want to feel strong and healthy, I need to eat properly, and focus on a diet rich in fruits, vegetables, whole grains, proteins, vitamins and minerals.  I need to trust that my body knows what it needs and to give into my cravings whether it be a piece of fruit, a bar of chocolate or a jar of pickles.  My body knows what it needs if I quiet my mind long enough to listen. 

     Of course I still slip up, both in action and in thought.  In the past year alone I have found myself working out too much, eating too much or too little at times, drinking too many beers on a Saturday night, or not letting myself rest when all I really need to do is breathe. But I don’t punish myself because of it.  I am kind.  I look at myself in the mirror as others would (sometimes by not focusing on my face and looking solely at my body as if it was someone else’s- that really can work!) and I try to find things I love about myself.  Every day. If I feel the demons of my past creeping up, I close my eyes, and just let myself feel.  Feel my breath enter and exit my body and just be.  Think of the feeling of extreme relaxation I experience before drifting off to sleep, the sweet complex taste of a simple strawberry against my tongue, the complete exhaustion of my muscles after running for 3 miles, aching for breath and relief but bursting with adrenaline and pride.  My body can do all those things; this one body that I have been given, that I have tortured, scrutinized, bullied and finally learned to love. 

     This body made life. That is really cool.  And it is the only vessel I have been given to get through this life of mine. So I need to treat it well.  All I have to do is look into the eyes of my two marvelous children and I know what I have to keep fighting for, who I have to be an example for, and what I have to be proud of.  But I am also proud of me, who I am, with all my flaws, mistakes, bumps and bruises.  I have the ability with this imperfect body of mine to offer comfort and security to my children, express my love for my husband of almost ten years, prove my own strength by running for 30 minutes without stopping, and running a 200m race in a little over 30 seconds even though I know my athletic prime is long gone.  I keep on trying, because what do I have to lose, except everything?  I am here now, I am alive, and for that, I am thankful. 

     I am not perfect, I will never be perfect, but I am perfect just the way I am.

Curried Pumpkin Bean Soup with Kale

Curried Pumpkin Bean Soup with Kale

Usually when people cook with pumpkin in the fall it is to make a dessert, such as pumpkin pie, muffins or cookies.  But there are plenty of savory uses for the beloved pumpkin as well.  I was hoping to have a few home grown sugar pumpkins to cook with this year since I planted about a dozen seeds back in the spring, but unfortunately despite many flowering vines, our garden only produced one pumpkin, that is currently helping to decorate the front step.  So for this recipe, and most of the recipes in which I use pumpkin, the canned variety is a fantastic substitute.  I got the inspiration for this soup from a couple of bags of dried beans that I bought from my local organic farm that were so pretty, like little works of art, I had to try them. The best way to cook dried beans, in my opinion, is low and slow in a nice soup, and nothing is easier than throwing a bunch of ingredients into a crock pot.  I had never made a pumpkin soup before, despite my mom telling me all about different creamy squash soups she has made and seeing recipes online and on TV.  I just wanted to make sure it didn't taste too much like pie, or too much like plain squash, but hit a balance right in the middle.  So in addition to the curry powder, I still added in some traditional pumpkin pie spices along with a decent amount of onion and garlic.  The house started to smell amazing within a couple of hours and when I finally opened up the lid to add in the kale, fresh from my garden, I couldn't wait to taste the soup.  The combination of sweet and savory flavors, the hint of spice from the cayenne, combined to make a truly satisfying vegan dish that my husband, son and I all enjoyed.  And every one of the ingredients are their own nutritional superstar, so it is a meal that your body will truly thank you for. I guarantee it will give you energy, boost your immunity and give you that little extra something you need to get through whatever this autumn day may throw your way.

Whole Wheat Beer Bread

Whole Wheat Beer Bread

On a cold fall day, nothing smells better than bread baking in the oven.  But usually there is a lot of prep work involved in making a decent loaf of bread: hours waiting while the dough rises, kneading it until your forearms ache... etc... but not with this recipe.  Honestly you could prep this bread in under 5 minutes, or in the amount of time it takes your oven to heat up. And if you bake at all, and drink beer, I am pretty sure you have the ingredients in your kitchen right now.  I remember seeing gift sets and fundraiser deals for "Beer Bread Kits" that cost anywhere from $5 - 10. But once you know how simple it is to make your own dry mix for beer bread, you will never feel the need to buy one of those again.  This bread is so flavorful, hearty and easy to make that there is really no reason not to.  Pair it with a delicious homemade soup or simply serve it with some butter, jam and a side of cheese and fruit.  It is best warm from the oven, so get going and make some tonight!!!

Harvest Turkey Salad

Harvest Turkey Salad

Happy Canadian Thanksgiving!!  I made this recipe back in the summer when I was craving a taste of fall.  I love that my local grocery store sells rotisserie turkey breasts, so the hard part of the meal prep is done for me.  Of course a real home cooked turkey would be even better which is why I have been waiting to post this recipe until Thanksgiving time.  By combining some of my favorite flavors from a Holiday meal, I turned a traditional chicken salad recipe into something completely unexpected.  The crunch of the apples and pecans, the tart sweetness of the cranberries, the spice from the horseradish and the aromatic herbs and spices make an ordinary piece of turkey turn into an awesome taste experience.  I made a sandwich out of it on local whole wheat bread for my husband, but my portion never made it out of the bowl because it tasted so good I gobbled it up with the spoon I used to mix it.  So if by any chance you have any turkey left after your feast up there in Canada today, I highly recommend trying this recipe out in the days to come for a unique twist on leftovers.  I know I will be making it again in November after my family's big turkey meal!!

Cheerios Bars

Cheerios Bars

I don't know many people who do not love Rice Krispie treats, but as the name suggests, they are a treat, and should not be eaten very often.  Puffed white rice has no nutritional value and is processed in the body the same way that white sugar is, so when you add marshmallows (I don't even want to know what those are made of!) and butter, you might be left with a yummy snack, but it doesn't help you or your kids out in the long run.  By switching the cereal to healthy whole grain Cheerios, with a touch of flax seed mixed in, and substituting almond butter and raw honey for the marshmallows and butter, you can create a delicious, sweet treat that is high in fiber and protein and will give you and your kids the energy they really need to face a busy day.  I made these for one of our first soccer game filled weekends this past month and both of my kids gobbled up large pieces for breakfast and I took along an extra for me to eat on the run as well.  They are great with a thin layer of chocolate on top, but it isn't necessary and are best eaten slightly cold.  So although I do still get a craving for a taste of childhood and will make regular Rice Krispie treats (maybe using puffed brown rice instead!) every once in awhile, this recipe is definitely a better choice.

Crock Pot Cake

Whole Wheat Coconut Slow Cooker Cake

Now that the weather is getting cooler, I have found myself using my slow cooker more often, since there is nothing better than throwing a few ingredients into the magic pot, closing the lid and enjoying the smell and the ability to relax as a meal is prepared for you.  But did you know you could also use your slow cooker for dessert?  I honestly thought I had posted this recipe last year, but I guess I actually made this cake before I began my blog and although I have made other versions of it since, I never got around to posting anything.  But today at the gym, something came up about using a slow cooker and not having a liner, and I stated that I never use a liner, and although I sometimes worry that the smell from the last meal I cooked might linger, that has never actually happened.  And I know this because while you might not taste last week's chili when cooking a potato soup, I would have noticed it when I made a cake in my crock pot.  As soon as I said the words "cake" and "crock pot" in the same sentence, two different people asked me to share my recipe, as they had never heard of using a slow cooker to bake, and were intrigued. I was sure this recipe had already been posted, so I checked on my phone over and over again, but came up empty.  So I knew I had to get home and remedy this situation as soon as possible.  So although I do not have more than one photo to display my "crock pot cake", I assure you it is worth the minimal effort involved.  And if you aren't a fan of coconut cake, you can basically try any basic cake recipe you like and I am fairly certain you will get the same result.  My personal favorite, since I love chocolate, is to use my Chocolate Birthday Cake recipe.  The cake comes out extra moist, almost gooey, reducing the need to even use frosting.  Plus it will make your house smell amazing for hours. And trust me, nothing smells better than a cake cooking, low and slow, filling your house with sweetness and warmth... you cannot buy that experience in a candle!  So next time you want to treat yourself and don't want to hang around over a stove, give your old crock pot something to cook besides dinner!

Homemade Cheese Crackers

Homemade Cheese Crackers

I love cheez its.  My kids love cheez its.  But there are a whole bunch of ingredients in them that I do not love, so although I do still buy them on occasion, I knew there had to be a better option.  I have bought the expensive organic versions in an attempt to give my kids a healthier option, but as my daughter stated "they don't taste the same."  No, they don't, and granted, she also was not a huge fan of these crackers, but she is really, really hard to please.  My son, husband and I on the other hand, LOVED these and thought they tasted exactly like cheez its... and devoured them within 2 days.  So although my cheese loving daughter, who helped make them every step of the way, might not be a huge fan, I had to share them because they are fun to make and delicious to eat. 

Almond Butter Birthday Cake with Nutella Frosting

Almond Butter Birthday Cake
with Nutella Frosting

It's hard to believe that a little over a week ago my baby boy turned 10.  Since it was a school day and a busy one at that, with soccer practices in the evening, I figured I had better make a cake that was nutritious enough to have for breakfast (although on your birthday I think eating any kind of cake at whatever time is perfectly acceptable).  My son is not the biggest fan of chocolate (that gene must have skipped a generation) but he does love rich, dense desserts, and is particularly fond of almond flavoring.  So after a summer spent making numerous batches of high protein chocolate brownies with both peanut and almond butters, I decided to tweak the recipe a bit and substitute the cocoa powder with a little bit of organic whole wheat pastry flour, the dark chocolate with white chocolate, use all almond butter and add in some pure almond extract for flavor.  Like a lot of my baking experiments, I had no idea how it would turn out and hoped that it would not only taste good, but hold it's shape as a cake and cook evenly in two round cake pans.  And let me tell you, it came out even better than I could have expected.

Please be advised that this recipe is still a dessert, so of course it shouldn't be eaten everyday as part of a healthy diet, but as far as a cake goes, it is much better than average.  If cut into 12 or 16 slices, each piece will contain about 20g of mostly heart healthy fats, only about 15g of sugar, a couple of grams of fiber and about 10g of protein.  Not too shabby for a birthday cake, and since you make it yourself it doesn't have anything artificial or processed in it.  Of course I did ruin all that when I added in some colored sprinkles and frosted it with Nutella, but you only turn 10 once (double digits!), so I had to add a little something extra.  You could definitely make a regular buttercream frosting for this cake, but I love Nutella and sometimes getting something straight from a jar when you have a billion other things to do in a day is the best option.  I know my son loved this cake and we all enjoyed it (for breakfast) a couple of times last week.

Indian Slow Cooker Potato Soup

Indian Slow Cooker Potato Soup

I have seen recipes all over social media recently for making potato soup in a crock pot.  One of those posts was the inspiration for making this meal as well, but of course I had to put my own twist on it and make it not only using more nutritious ingredients, but with a different set of basic flavors as well.  I am sure it would be delicious using butter, cream, cheddar cheese and bacon, and perhaps I will try something simpler another day,* but why be predictable when you can have an adventure in your kitchen instead?

All of the recipes I saw called for a can of condensed milk and it was that one ingredient, which I have yet to find an organic version for in my store, that made me want to try an alternative instead.  I also like to make recipes that are vegan for my followers who don't like to use any animal products, and although this recipe in its current form is not vegan, it certainly could be made that way by switching out the chicken stock for vegetable stock and using vegan versions of cheese, or omitting that condiment altogether.  Honestly, the rich Indian spices and flavorful, in season, organic potatoes are what make this soup so satisfying.  And like all crock pot meals, it takes only minutes to prepare, and the slow cooker does all the work for you.  You could certainly add a bit of turkey bacon on top afterwards, or some curried chicken even, but I love this soup with just a large helping of full fat plain Greek yogurt and a lot of fresh herbs.  And on a cool fall day like today, nothing tastes better.

* a potato soup recipe from last year: Baked Potato Soup

Chocolate No Bake Date Nut Bars

Chocolate No Bake Date Nut Bars

I wish I always had a pan of these in my fridge, but they are so good that they were gone the day after I made them.  So I guess I had better make them more often!  Using mostly raw, healthful ingredients, these chocolate bars are one of my favorite creations ever.  My kids think they are candy, yet I know they are full of nutritious raw nuts and dried fruit and are perfect before or after a good workout, a kids' soccer game or as a late night treat when you just need something sweet but don't want to over indulge.  I actually calculated out the nutrition information for these and was pleasantly surprised at how good the numbers are.  They are high in protein and fiber, low in calories, and although high in fat and sugar, it is the good kind of fat and all the sugar is naturally occurring from the dried dates.  You do need a high powered food processor to make this recipe, but other than that it is as simple as can be and ready to eat in less than an hour.  And they taste way better than any packaged product you could find in a store.

Super Soy Smoothie

Super Soy Smoothie

As someone who works out frequently, I know how important it is to get adequate protein into my diet.  But since I don't like to consume a lot of animal products, finding enough good quality sources can sometimes be tricky. This super simple smoothie recipe is an answer to that problem.  I know that when people hear the word "tofu" they get all scared thinking of the tasteless blobs of white gunk that are a very poor substitute for meat in most dishes.  But in this recipe, the tofu serves as the creamy base for a sweet, chocolaty after workout drink and if you didn't know that there was tofu in it I guarantee you would not figure it out.  Depending on how thick you want your shake, you can use different textures of organic tofu, ranging from silken (thin) to firm (makes more of a pudding like consistency).  The firmer the tofu, the more protein, but I have tried it with all different types and would recommend them all.  I have also blended it with frozen berries, homemade Chocolate Walnut Butter, homemade Chocolate Macadamia Nut Butter and Homemade Nutella, but regular peanut butter or almond butter work well also.  If the nut butter is not sweetened, you may want to add in a spoonful of maple syrup, depending on how sweet you like your smoothies to be.  Honestly, the combinations are endless.  And using raw organic whole tofu is undeniably a lot better for you than any protein powder you can find in a store, and it tastes a whole lot better as well.  (Even my meat loving husband and son like these!)

Baked Mini Eggplant Parmesan

Baked Mini Eggplant Parmesan

Everybody has heard of Eggplant Parmesan, and of course the typical Italian restaurant version is almost always delicious, with thick layers of breaded and deep fried eggplant surrounded by rich tomato sauce and pounds of cheese.  Unfortunately, in versions like that, not only is the nutritional value of the amazing eggplant lost under piles of fat, the flavor is often hidden as well.  This recipe brings the rich flavor of the vegetables back to the forefront and is more like a cross between the traditional baked version and a caprese salad.  I purposefully left the amount of olive oil in the recipe vague because it all depends for me on how much the eggplant slices absorb, how greasy I want them to be and since I usually just pour it on the pan and then add a little more or leave a little extra unused, I never know for sure how much it actually is in the end.  And this way you can use as little or as much as you want.  You could probably also use a good olive oil spray instead if you are really watching your calories and I guarantee it would still taste just as amazing.  However my favorite part about this recipe is that I used mini eggplant, very small and skinny ones, so it would be perfect as an appetizer or a passed hors d'oeuvre.  I just thought they were cute and really fun to eat, and it tasted especially great with a side of whole wheat toast topped with Radish and Carrot Greens Pesto.

Radish and Carrot Greens Pesto

Radish and Carrot Greens Pesto

Ever wondered if you could eat the tops of carrots?  I never had until this year when I had a big garden bed packed with too many carrots, so many in fact that I had to keep pulling out tiny ones in order to make room for some of them to actually grow full size.  (Next year I will be a little less liberal with my seed spreading). Every time I pulled up a bunch of mini carrots, too small to properly peel and eat, I wondered if the greens themselves were any good (and safe) to eat.  So finally I looked it up.  Turns out they are good for you, full of the same nutrients as those found in the roots, (the carrot). I only thought to look this up because I also recently planted a fall crop of radishes and as I saw them start to grow I remembered that I had tried planting them a few years ago and for whatever reason I never seem to get more than a thick red stem attached to a bunch of green leaves (no real radish to speak of). So until I figure out what it is I am doing wrong as a gardener, I figured I would find out if you could just eat the radish greens.  And like carrots, you can!  The carrot greens should be used more like you would an herb such as parsley since they have a fairly strong earthy flavor, but the radish greens, besides being a bit spicy like arugula, would even make a nice salad.  But I didn't actually pick enough for that this time because washing tiny little leaves that are often covered with a lot of dirt is not fun.  I did have enough of both however to make this tasty, unexpectedly flavored pesto.  I love using pistachios for pesto since they are one of my favorite nuts and I always have them around, and the rest of the ingredients are pretty basic.  Paired with a meal of Mini Baked Eggplant Parmesan using locally grown organic eggplants and my very own tomatoes, it was a delicious meal highlighting some of the best food the earth has to offer this time of year!

Maple Macadamia Cake

Maple Macadamia Cake

Recipes like this just make me happy.  I spent most of the day outside today with my family and we had a late lunch of grilled turkey hot dogs around 3pm.  So once we were all back inside and dinner time was getting close, I knew that no one would want a big meal and I certainly didn't feel like cooking anything much.  But I did feel like baking and trying out an idea I had stirring around in my head using home made nut butter as the base of a recipe. Initially I had intended this cake to be chocolate, but knowing my kids would be eating it close to bedtime on a school night, I thought that something without a dose of caffeine might be better.  (Definitely plan to make a chocolate version soon as well).  So I grabbed a few ingredients out of my pantry and fridge and literally made this recipe up on the spot.  I had my husband jot down the measurements as I eyeballed everything and hoped for the best.  And my hopes were answered.  This is one of the most delicious, moist and flavorful yellow cakes I have ever made, and it is gluten free and full of super healthy macadamia nuts.  My daughter had hers with some Nutella "frosting" but it is perfect plain as well, and great for an after dinner snack or a quick breakfast. And it was all mixed together in my food processor which made clean up a breeze.  I can't say I was completely surprised by how good it came out, but I am smiling with pride, and a happy tummy,  just the same.

High Protein Guacamole

High Protein Guacamole

School may have started here in Pennsylvania, but it still feels like summer outside, and my vegetable garden is still alive and well, so a recipe like this is perfect for today.  I actually made this for a July 4th party, but despite the avocado, most of the other ingredients are currently in or have been in my garden in years past.  This is basically your average guacamole recipe with the exception that in place of one avocado, you add in pureed edamame, which adds a huge protein and nutritional boost to this already healthy dip.  Since soy beans don't have a strong flavor of their own and when pureed are nice and creamy like an avocado, they mix in perfectly and everyone who tried this dip at the party loved it and asked for the recipe.  If you don't want to use soy but want to add protein, you could easily substitute pureed fresh or frozen and thawed green peas.  One cup of green peas has 8g of protein, less than half of the 17g in soy beans, but still significant. So get dipping and enjoy the summer weather while it lasts!

Green Curry Chicken Salad

Green Curry Chicken Salad

This is no ordinary chicken salad.  With lots of fresh vegetables, herbs and a surprising curried mayonnaise, this sandwich filler or green salad topper is perfect for a busy summer dinner on the run.  I may not have been posting many blogs these past few weeks due to my busy summer schedule and desire to be outdoors rather than sitting in front of my computer, but I have still been cooking, inventing and eating some fantastic meals.  I actually made this chicken salad to take as a dinner to one of my son's end of season baseball games back in June and I have been wanting to make it again ever since.  Using store bought cooked chicken made this meal super simple with just a few fresh ingredients to turn it from ordinary into something that would be worthy of serving to friends and family at a picnic or party. The addition of Greek yogurt not only reduces the fat and calories of the dish, it adds another layer of flavor and contributes to the Indian vibe of the recipe at the same time.  And this salad only gets more flavorful the longer it sits, so it is perfect for those occasions when you want to make something ahead of time. So the next time you reach for that container of store made chicken salad, grab the ingredients listed below and give this recipe a try instead!

Kiwi Salsa

Kiwi Lime Salsa

I came up with this recipe over a year ago after watching a segment on TV about the health benefits of kiwis and learning that they are one of the few common fruits that have lower levels of pesticides when grown conventionally.  So they are fairly inexpensive, highly nutritious and in my opinion, one of the tastiest fruits out there.  I had never thought of using kiwis in a salsa before, but had heard of mango salsas and ones made with other fruits so I thought I would give it a try.  It does take awhile to cut up all the kiwis, but it is worth it, especially if you want to impress all of your friends at your next party or get together.  I made this for my 33rd birthday party and it was definitely everyone's favorite dish.  It was gone within an hour and at least three friends left with a print out of this recipe.  I still get comments about it a year later, so I figured it was time to post the recipe for the rest of the world to see.  Nothing complicated or highly inventive, but amazing nonetheless.  And it looks pretty!  :)

Red, White and Blueberry Salsa

Red, White and Blueberry Salsa

Happy July 4th!!! *  I made this delicious fruit salsa for a party last July 4th.  I got the inspiration from an amazing kiwi salsa recipe I created a few months prior (recipe to come soon!!) that all my friends and family love.  I wanted to stay with the red, white and blue theme this time, so instead of kiwis I used blueberries.  Definitely an unexpected blend of flavors, but they work well together and it is a perfect dish to bring to a hot outdoor picnic. Serve with organic blue corn chips, or on top of chicken or fish tacos!  

* I have included an updated version of this salsa that also uses tomatoes, and all fresh blueberries.  Both are delicious!

Shrimp Salad with Grilled Polenta

Shrimp Salad with Grilled Polenta

This meal was one of the most exciting creations I have done so far this year, simply because it was the first time I was able to incorporate some fresh produce from my garden into the recipe.  Anyone with a backyard garden knows how exciting the first harvest is, no matter how small.  Initially I thought this up as a quick meal for small family in order to use up some cooked frozen shrimp I had in the freezer.  But the day before, my husband mentioned that a friend and his family were coming over to help him do some building work, so I quickly had to rethink how to stretch the meal to feed a few more people.  I am sure this recipe would taste even better with grilled shrimp, fresh garden tomatoes and peppers, so I definitely plan to try it again later this summer, although by then some of my fresh lettuces may all have been harvested.  Regardless, this time around the fresh herbs, spicy arugula and bitter kale were in perfect balance with the sweet shrimp and grilled polenta.  I had never tried grilling polenta before but my instincts were right and it turned out amazing.  Our guests literally said "I am going to have to try this at home" so I know it was a hit.  And it was actually a perfect meal for entertaining because the shrimp salad can be made a few hours ahead of time and then all you have to worry about is grilling the polenta and tossing a salad. And it tasted like summer on a plate. What better way to start off the season than with a simple, elegant and healthy meal that honestly tastes better outside when shared with friends and family.  Happy Summer everyone!!!

Chocolate Peanut Butter Protein Brownies

Chocolate Peanut Butter Protein Brownies

I saw a version of this recipe the other day on a Dr. Oz post and the healthful simplicity of it caught my eye.  It is very similar to both my Chocolate Almond Fudge Drop and Peanut Butter Fudge Drop cookie recipes I developed a few months back that were a huge hit with my friends and family so I had a suspicion these brownies would be just as great. Actually, I think they are better... and they are definitely quicker and simpler to make since the preparation process just involves pouring the easy to mix together batter into a pan and letting the oven do the magic. Dr. Oz's recipe called for a few different ingredients that I do not normally have on hand and that I think are even more expensive than the ones I included here, so although I would be interested in someday trying yacon syrup and organic raw cacao powder, I used maple syrup and dark cocoa powder instead.  I know that according to some research, my ingredients are not quite as healthful and full of antioxidants, but at least you can buy them in a regular store and they are still better than a lot of not so natural alternatives.  I used organic all natural peanut butter instead of almond butter, but any nut butter would work and I plan to try making them again in a few days with my homemade Nutella and see how that turns out. I have attempted to make chewy, fudgy, flavorful brownies using small amounts of whole wheat flour for years and it has never quite worked out, but these are perfect, and honestly some of the best I have ever eaten.  My kids and I ate a quarter of the pan within hours of it coming out of the oven in an attempt to "test" them, because they were way too good to not keep cutting small squares.  And they are so high in protein due to the peanut butter and eggs that I wrapped up a bunch to bring with us to our track meet last night to enjoy afterwards.  Both of the kids and I competed in a total of 11 events so if you happened to be there and were wondering why I was trying to run so fast, it was because I knew that one of these delicious and fairly nutritious treats was waiting for me at the finish line!

Chocolate Stout Donuts

Chocolate Stout Donuts

I am sure there are very few guys in this world who do not love both beer and donuts.  I know my husband does, so to make this Father's Day special for him, I decided to combine the two and make donuts using beer.  Maybe that sounds crazy, but trust me, they were delicious.  The dark stout beer gives the chocolate flavor an extra depth and these whole wheat donuts puffed up beautifully and were light, fluffy, and quickly devoured by my hungry family. There is a large amount of organic canola oil in the recipe which gives the donuts that slightly greasy, indulgent flavor that you expect without the unhealthy side affects of deep frying. I especially liked the filled ones using homemade Nutella. I honestly didn't know if they would cook properly but they definitely did and if anything I will just use more filling next time.  And of course you could use store bought Nutella or any other nut butter you prefer.  And these can even be cooked in muffin tins if you don't have a donut pan, but I always find that making homemade donuts is such a great way to get my kids to eat something healthy while disguising it as a treat.  And of course "frosting" and sprinkles always helps it feel like a celebration... which in this case it was.  So plan ahead for next Father's Day and make these treats for all the special dads in your life.

Homemade Nutella

Homemade Nutella

I know you love Nutella.  Everyone does, we just don't like to admit it, or admit that most of the time we eat it straight out of the jar with a spoon.  I am definitely guilty of that even though I know it is made with more sugar than hazelnuts and unfortunately doesn't use sustainable sourced palm oil.  It is just so delicious that although I have tried in the past to not buy it often, it has become a staple in my house because of it's ability to turn a healthy muffin into a "cupcake" and get my daughter to eat just about anything she can dip into it.  The recipe that follows is the best version that I have come up with so far, although I still have about four cups of hazelnuts to work with, so if I get a better tasting one that isn't completely made of sugar I will post that as well.  I honestly think that I am just not a huge fan of hazelnuts unless they are completely masked by sugar and fat, so I may try a similar recipe using walnuts or macadamia nuts (my two favorites).  Needless to say, this homemade chocolate spread is definitely delicious, although it doesn't fool my kids because it tastes more like nuts than sugar.  I have used it on cookies, baked donuts, in smoothies, and even on bread with peanut butter for a quick sandwich before working out.  And yes, I have eaten it with a spoon straight out of the container as well.  And I am sure you will too!!