Captures of Yoga & Superfood Smoothies Workshop

What a wonderful weekend. We were so happy to share smoothies and knowledge with everyone at the Yoga & Superfood Smoothies Workshop on Saturday. There was some great Q & A and hopefully everyone is trying out their new recipes this week! We're grateful for Dave Ford's yoga practice, our amazing helper, Maddy Smith, the beautiful well-lit space (aMuse Art Gallery & Meeting Place) in the Mission, and everyone who brought their good energy. It was pretty cool to do yoga in an art gallery. Let us know if you'd like to see a similar event, we'd be happy to host if there's interest - contact Regina at reginafelice@apurifiedlife.com

xx

Cauliflower Mash

Cauliflower is often an underestimated. It seems like such a plain vegetable, yet it's loaded with nutrients and health benefits. Nutritional Highlights of Cauliflower:

• High in vitamin C - immune support, cardiovascular support
• Rich in antioxidant phytonutrients - help lower the risk of developing different types of cancer
• Vitamin K - highly anti-inflammatory
• Sulphur - anti-inflammatory, shown to kill cancer stem cells, helps detoxification
• Vitamin B6 & Choline - two B vitamins important for brain health
• Fiber - aids digestion

This side dish has been one of my go-to's at home lately. My personal chef clients love it as well. It's comforting and doesn't leave you feeling stuffed. It makes a great dairy-free and low-carb alternative to mashed potatoes, especially for those watching their weight. It even tastes better, in my opinion.

I make a batch at the beginning of the week and then sauté or roast a ton of vegetables to go with it. Great for lunch, dinner, or snack.

Ingredients 

1 Tablespoon extra virgin coconut oil

1 yellow onion, sliced

1 large head cauliflower, chopped

1-2 cloves garlic, mashed

1/4 - 1/2 cup water

1 Tablespoon extra virgin olive oil or coconut oil (melted)

Sea salt and black pepper, to taste

Fresh herbs such as chives, parsley, or cilantro to garnish (optional)

Procedure

1. Heat coconut oil in a large pan or pot. Add onion and sauté over medium heat until slightly softened, about 3 minutes.
2. Add chopped cauliflower, garlic, and water (enough water to cover the bottom of the pan). Cover the pot with a tight fitting lid and turn down heat to low. Simmer for 5-10 minutes, stirring occasionally and checking to make sure there is still liquid at the bottom of the pan. If water has evaporates, add a little more. Steam until cauliflower is slightly tender.
3. Remove from the heat and place in a food processor or high-speed blender. Season with oil, sea salt, and black pepper. Blend until it reaches mashed potato consistency. Taste and adjust seasoning. Mix in herbs at this time if desired, or garnish with them.

Note: If you do not have a food processor or high-speed blender, you may mash cauliflower with a potato masher. Cauliflower might need to be cooked a bit more to make it easier.

Serves 2-4

What's your favorite way to prepare cauliflower?

Herb & Seed Crackers

I used to be a huge fan of Mary’s Gone Crackers, until I came to realize that I could easily make my own with a blend of seeds of my choice. Delicious, nutritious, gluten-free, soy-free, and so simple to make. What more do you need? These herb seed crackers are the perfect make ahead snack to have for the week (although they might not last longer than 2 days). Enjoy them with a spread of avocado, hummus, nut butter, or pair them with a salad for a quick lunch.

Ingredients

1 cup ground flax seeds/flax meal

1/2 cup raw sunflower seeds

1/2 cup raw pumpkin seeds

1/4 cup raw sesame seeds

3 Tablespoons chopped fresh rosemary

Pinch of sea salt

Pinch of black pepper, optional

2 cups water

Procedure

1. Preheat oven to 350 F.
2. Place all ingredients in a large bowl and combine well. Let sit for 10-15 minutes, until thickened but still pliable.
3. Divide mixture into two baking sheets lined with parchment paper. Spread evenly into a thin layer, about 1/4 inch thick. Bake for 30 minutes. Flip over and bake for another 20-25 minutes, until browned. Let cool and break into pieces. You may also score them before putting in the oven if you want perfect shaped crackers.
4. Store in an airtight container for 3-5 days.

Note: You can use any fresh herb or blend that you like. My favorite is rosemary. 

What herb will you add to your crackers? Be creative and share with me what you come up with.

Raw Chocolate Macaroons

The best things come when you least expect them. I wasn't even thinking or craving chocolate, but these sweet things snook up on me as I was standing in front of my pantry in search for something to do. These raw chocolate macaroons pack a punch of vitamins and minerals and are gluten-free, nut-free, and dairy-free. They're a quick little treat to boost mood and energy. Honestly addicting.

Enjoy!

Ingredients

2 cups unsweetened shredded coconut

1/2 cup raw cacao powder

1/2 cup melted coconut oil (measure after you have melted it)

3 Tablespoons coconut nectar (I use Coconut Secret)

1 teaspoon pure vanilla extract

pinch of sea salt

Procedure

1. Mix all ingredients in a bowl. Tightly pack mixture into a Tablespoon measuring spoon and gently drop it over a plate or baking sheet lined with parchment paper. Repeat with the rest of the batch.
2. Freeze for 1-2 hours. Let sit for a few minutes out of the freezer before serving, but don't leave out for too long or they will melt.

Makes ~20

These would be better if dehydrated with a dehydrator, but I don't own one. I encourage you to use it if you do.

Tell me, how do you relieve stress? What methods do you use to keep your focus? 

Dairy Alternatives + Cashew Cream Recipe

Like most foods, dairy has it's controversies. Is it good or bad? If you Google 'dairy and health' you will find thousands of articles supporting why it's good, and thousands supporting why it's bad. We grew up believing that milk is essential for bone health. Truth is, you don't need milk to be healthy nor to get these important nutrients that you would get from milk - calcium, potassium, and vitamin D. There are various reasons why one might omit dairy from their diet: being vegan, lactose-intolerant, paleo, casein sensitivity. Everyone has their own opinion on dairy, but my advice is: If you're going to have it, make sure it's good quality. Dairy isn't how it used to be anymore. It now comes packed with hormones and antibiotics. Reading the label is crucial when selecting dairy products. Learn what's in it and where it's coming from. Whatever it contains will be ingested into your body.

I personally don't include dairy in my diet because I am lactose intolerant. I may have it every now and then (about once a month), and when I do, I choose organic and local goat or sheep as they are easier to digest.

Aside from being a discomfort for those with lactose intolerance, dairy is acidic and can cause inflammation for anyone. This is why I suggest to consume in moderation, about 1-2 times per week, and get calcium from other nourishing and anti-inflammatory foods.

Non-dairy foods rich in calcium:

• Sesame seeds (more than milk)
• Spinach
• Collard greens
• Almonds
• Broccoli
• Sardines
• Kale
• Mustard greens
• Beet greens
• Turnip greens

Here are some healthy alternatives to dairy products:

• Milk: coconut milk, almond milk, cashew milk, hemp milk, oat milk, flax milk - homemade milk is best to avoid preservatives and additives. Recipe for almond milk here.
• Yogurt: coconut yogurt, chia pudding
• Butter: coconut oil, ghee (clarified butter - free of dairy)
• Ice cream: coconut ice cream, rice milk ice cream, blended frozen banana, thick smoothie. Try my vegan chocolate-coconut ice cream, it's delicious.
• Cheese: cashew cream/cheese, nutritional yeast (sprinkle it on food for a cheesy taste)

One of my favorite dairy alternatives is cashew cream. It's simple to make and so delicious. Cashew cream can be used as a dip, spread, dressing, pasta sauce, pizza sauce/cheese, burger topping, and anything else you can think of.

Ingredients

1 cup cashews, soaked in filtered water for at least 2 hours

1 clove garlic

1 Tablespoon extra virgin olive oil

1 cup water or vegetable broth (or less for thicker 'cheese')*

juice of 1/2 - 1 lemon

pinch of sea salt and black pepper

Optional flavorings: fresh rosemary, red chili flakes, fresh thyme leaves, dried herbs, nutritional yeast

Procedure

1. Soak cashews anywhere from 2-4 hours. Drain and rinse.
2. Place in blender with the rest of the ingredients and blend until smooth.

*The amount of water or broth you use will determine the consistency. Only use about 1/2 cup of water to get a more cheese-like consistency. Play around with liquid measurements and see what you like best.

What's your favorite dairy alternative? Please share in the comment section below. 

Sunflower Seed Butter

A few months ago I discovered that I am sensitive to nuts. I know, I felt like my life was over, especially since I was the almond butter queen. I had it every single day and more than once. Perhaps why the sensitivity flared. I used to often get bloated and gassy after eating nuts but never thought anything of it since it wasn't every time or I just wasn't aware enough to make that connection. It wasn't until I did a thorough elimination diet/detox (similar to my 3-Day Detox Plan) that I realized that indeed nuts where causing stomach bloating and inflammation. So although they're packed with nutrients and have great health benefits, my body does not agree with them anymore. And that's okay because there are so many other foods that I can get those nutrients and snack fix from. It's just a matter of getting creative, there are always alternatives.

So I discovered this delicious and creamy sunflower seed butter. If you already purchase sunflower seed butter, do yourself a favor and make your own at home. It is so much better than the store-bought kind and doesn't contain refined sugars and other unnecessary additives. Always read your labels.

Ingredients

4 cups raw sunflower seeds

2 Tablespoons melted coconut oil

1 teaspoon pure vanilla extract

pinch of sea salt

Procedure

1. Preheat oven to 350 F.
2. Place sunflower seeds on baking sheet and toast in oven for 6-10 minutes, until slightly golden. Check at 6 and 8 minutes. It's important to keep an eye on them because they burn easily.
3. Let cool for 10 minutes and place in food processor. Process for about 7-10 minutes. The seeds will release their oils and go from a flour, to a crumbly, to a creamier consistency. Be patient, it takes time. At this point, with the processor still running, add remaining ingredients and process until it reaches desired creaminess.
4. Transfer to jar and keep at room temperature or refrigerated for up 2-3 weeks.

Makes ~ 2 cups

Let me know how yours turns out! Share below or tag me in your picture #apurifiedlife

3 Minute Green Curry Sauce + Vegetable Curry Dish

There are many many types of curry sauces out there. I like to keep mine simple, but flavorful. This sauce took me 3 minutes to make and goes great on vegetables, meats, whole grain, and on salads as dressing. I like to make a batch and use it different ways throughout the week. It keeps for about 5 days in the refrigerator. Below is a recipe for my curry sauce and a very simple and delicious vegetable curry side dish (or main dish with the addition of a good quality protein: raw nuts or seeds, grass-fed chicken, pasture-raised eggs, goat cheese).

Curry Sauce

Ingredients

1/2 white or yellow onion, coarsely chopped

1 can coconut milk

1/2 lemon, juiced

1 garlic clove

2 T organic curry powder

handful spinach or basil

sea salt and black pepper

Procedure

1. Place all ingredients into blender and blend until smooth. The more greens you add, the greener the sauce will turn out and the flavor might change a bit. Play around with it and season to your liking.

Vegetable Curry Dish

Ingredients

1 Tablespoon coconut oil

1 head cauliflower, chopped into bite size pieces

1/2 pound green beans, ends trimmed and halved

1 yellow squash, sliced and halved

sea salt

1/2 cup curry sauce, or more to coat all vegetables

Note: you can use any vegetables you'd like for this dish (carrots, cauliflower, zucchini, squash, sweet potatoes, green beans, broccoli, mushrooms)

Procedure

1. Heat coconut oil in a medium-size pan. Add vegetables and a pinch of sea salt and sauté until tender, stirring occasionally. Add curry sauce to pan and continue cooking for a few extra minutes until vegetables are cooked through and sauce heats up.

Serves 4-6 

Coconut and Cinnamon Granola

I've been on a granola kick lately. It's my current go-to treat, except it's not filled with crap and it keeps my blood sugar stable. It's also gluten-free, grain-free, and nut-free. Of course you can add nuts if you'd like, but I omit them since I am sensitive to them.

This recipe in particular is one of my favorites. Coconut and cinnamon make a great combination and are both anti-inflammatory. I personally leave out the sweetener and it tastes just as delicious. Try it out with and without sweetener and let me know what you think. Enjoy this granola for breakfast with non-dairy milk, as a snack, or for dessert.

Ingredients

2 cups coconut flakes (not shredded)

1/2 cup raw sunflower seeds

1/2 cup raw pumpkin seeds

1/4 cup raw sesame seeds

1/4 cup chia seeds

1/4 cup melted coconut oil

1 Tablespoon natural sweetener (coconut nectar, raw honey, grade B maple syrup), optional

2 teaspoons cinnamon

2 teaspoons pure vanilla extract, optional

pinch of sea salt

Procedure

1. Preheat oven to 250 F.
2. Combine all ingredients in a large bowl and mix well to coat evenly.
3. Spread out on a baking sheet lined with parchment paper and bake for 10 minutes. Stir and bake for another 8-10 minutes, until beginning to brown.
4. Let cool for 15 minutes and store in air-tight container.

Makes ~4 cups

Chia Pudding [Video]

If you know me, you know I love my chia pudding. It's a very easy and tasty energy boost. Chia seeds are packed with fiber, omega-3, calcium, protein, and antioxidants. Chia pudding is a great snack and breakfast option. It only takes 15-20 minutes to prepare and can also be made the night before.

Visit my post on 12 Reasons to Love Chia Seeds to learn more about the great health benefits of chia seeds.

Ingredients

Basic Recipe

3 Tablespoons chia seeds

1 cup almond milk, or milk of choice (recipe for almond milk here)

A few pinches of ground cinnamon

Additional Ingredients for Chocolate Flavor

1/2 Tablespoon raw cacao powder

1/2 Tablespoon coconut sugar, raw honey, or grade B maple syrup

Procedure

1. Place all ingredients in a bowl and whisk for about 30 seconds. Let sit for 15-20 minutes until it reaches desired consistency. Add desired toppings or enjoy as is.

Serves 1