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

Creamy Carrot-Ginger Soup

'Tis the season for a warm and comforting soup on a cold or rainy night. Vegetables and fruits have their seasons for a reason. When in season, they provide the most nutritional value, most flavor, and are cheaper. During fall and winter seasons, starchy vegetables are at their peak season to provide warmth and antioxidants that help us fight cold and flu symptoms. Starchy vegetables include: all types of squash, yams, beets, and carrots. Other warming foods include: ginger, mustard, garlic, and onion. To get the most out of your food, make sure you eat a variety of seasonal fruits and vegetables every week.

This carrot-ginger soup is the easiest creamy soup you will ever make. It's dairy-free, gluten-free, and very anti-inflammatory.

Carrot soup

Ingredients 

1 Tablespoon extra virgin coconut oil

1 medium onion, sliced

4-5 large carrots or 1 bunch of carrots, coarsely chopped

4 cups filtered water or vegetable broth

2-inch piece of ginger root, sliced

Juice of 1/2 lemon

Sea salt to taste

Procedure

1.  Heat coconut oil in a medium stock pot. Add sliced onion and pinch of sea salt. Cook until onion is translucent, stirring occasionally. Add chopped carrots and cook for another 5-8 minutes. Add sliced ginger and water and bring to a boil. Simmer for about 15 minutes, covered, until carrots are soft.
2. Carefully transfer everything to a blender and blend until smooth (You may have to do this in batches if it doesn't all fit). Tip: Take off plastic part of blender lid and cover with a towel to avoid spilling. Place hand over towel before starting blender.If you leave the cap on, the soup will overflow because it is too hot.Once soup is blended completely, add lemon juice and pinch of sea salt. Taste and adjust as needed. Serve.

Serves 4-6

Spicy Chai

I recently learned that the word 'chai' means 'tea' in India and other parts of the world. I realized how little I knew about the beverage and what it did for me so I did some research. Here's a brief description: Chai is a drink that contains black tea, a combination of spices, milk, and a sweetener. The spices vary depending on the region, but they all make up a warming and nourishing beverage. Chai is great for digestive health, supports the immune system, and boosts mood. It is full of antioxidants and is anti-inflammatory (if made with dairy-free milk).

I've been making this chai on a weekly basis lately and I'm excited to share the recipe with you. This is a bit different from a chai latte since it doesn't contain steamed milk, but it's still just as delicious and has way less sugar than the concentrates that we find at stores and coffee shops. Enjoy it hot or cold.

Ingredients

4 cups water

1-inch piece of ginger root, sliced

2 cinnamon sticks

6 cardamom pods

5 peppercorns

4 whole cloves

1 teaspoon fennel seeds

2 Tablespoons loose leaf black tea (or 3 tea bags)

½ cup milk, unsweetened (almond milk, coconut milk, cashew milk, hemp milk)

½ Tablespoon coconut sugar

Procedure

1. Grind spices cardamom, peppercorns, cloves, and fennel seeds in spice grinder or mortar and pestle (make your own with a bowl and a rock or back of a spoon).

2. Place water, all spices, and ginger root in a pot and bring to a boil. Reduce heat and simmer for 5 minutes. Turn off heat. Add tea and let steep for 5-6 minutes. Remove tea.

3. Add milk and sweetener and mix. Strain and serve.

Makes ~4 cups

Massaging Raw Kale [Video]

I know what you're wondering. What the heck does massaging kale mean and why would I want to do that?

Kale is a very powerful leafy green because it's packed with nutrients. But raw kale is tough, fibrous, and very bitter, making it hard to digest. It is recommended to lightly steam, sauté, or massage kale before eating it in order for its fibers to bind better with acids in the digestive tract. The more digestible kale is, the better its nutrients are absorbed. Massaging kale is just a simple way to aid digestion and make it less bitter without having to cook it. Once you've massaged kale, you can use it to make a salad or side dish.

Health benefits of kale:

• Lowers cholesterol
• Anti-inflammatory
• Lowers cancer risk
• Detoxifies the body
• High in antioxidants
• High in vitamin K, vitamin A, vitamin C
• High in manganese, fiber, copper, calcium, iron, potassium, and tryptophan

How to massage raw kale:

1. Place chopped raw kale in a bowl. Sprinkle with sea salt and lemon juice and massage with both hands for 2-5 minutes, until wilted and dark green.

Any variety of kale works. You can also get creative and dress it up with other ingredients such as tahini, extra virgin olive oil, avocado, or nut butter.

Source: whfoods.com

Homemade Dark Chocolate

These chocolates are the perfect treat to have at home to avoid the white stuff (refined sugar). They're delicious and ridiculously easy to make. The chocolate base is 3 ingredients, that's it! Then you can add your flavorings and toppings of choice. If you like very dark chocolate, omit the sweetener and just use spices to sweeten. My favorite are turmeric and maca powders.

Ingredients

1/4 cup raw cacao powder

1/4 cup coconut oil, melted

1/2-1 Tablespoon coconut sugar or raw honey

Optional Flavorings and Toppings

Vanilla extract

Turmeric

Cinnamon

Ginger

Maca powder

Mesquite powder

Sea salt

Cacao nibs

Raw nuts and seeds

Shredded coconut

Procedure

1. Mix all ingredients in a small bowl. If adding flavorings, add them now.
2. Place mixture in chocolate molds or in a small dish lined with parchment paper. Top with desired toppings and place in freezer until firm (about 20 minutes).
3. Remove from mold or dish. Store in the refrigerator or freezer.

Serves 4

Homemade Tomato Sauce

Have you ever read the ingredient list of your store-bought tomato sauce? You'd be surprised to find that it's most likely loaded with added sugar, preservatives, and excess sodium. I got in the habit of reading labels years ago. It's amazing to find what is in products that are even labeled "all-natural," "organic," "sugar-free," etc. Point is, why spend money on these products that are not good for our health when they're so easy and more flavorful to make at home? Preparing your own sauces, dressings, and dips is fun and provides lots of health benefits.

There are many types of tomato sauces out there. This is my go-to base recipe. It's so simple, yet full of flavor. You can add different herbs and spices to make it your desired flavor (i.e. roasted garlic, chiles, etc.). Use sauce on vegetables, grains, chicken, or fish.

Ingredients

8 Roma tomatoes

2 Tablespoons extra virgin olive oil

1 garlic clove

1 teaspoon red chili flakes (less or more to taste, I like mine spicy)

1/4 red onion (optional, gives it more spice)

Juice of 1/2 lemon

small handful of fresh basil

sea salt and black pepper to taste

Procedure

1. Preheat oven to 425 F.
2. Place tomatoes on a glass baking dish or parchment-lined baking sheet and roast in oven for 15-20 minutes, until tender and skin has cracked.
3. Let tomatoes cool for a bit and once manageable, take skin off and discard.
4. Place tomatoes and remaining ingredients in blender and blend until smooth. Taste and adjust if needed.

Makes ~2 cups

Green Superfood Granola

This granola is one of my favorite treats. It is grain-free, gluten-free, low in natural sweetener, high in healthy fats, and packed with energy boosting ingredients. It won't give you that sugar crash other granolas and cereals may give you due to their high amounts of refined sugars and oils. I sweetened this green granola with coconut sugar, which has a low glycemic index and won't spike your blood sugar. So what makes it green? Spirulina powder (Click the link to see the brand I buy). Spirulina is a nutrient-dense superfood that has great health benefits and is a great supplement to a healthy diet. Spirulina has a strong and overpowering taste, but just a little bit provides great nutrition. The taste can be masked with fresh fruits, vegetables, and healthy fats (add it to your smoothies and you won't even know it's there). Check out my Superfood Ice Popsicle recipe for another nourishing spirulina treat.

Aside from spirulina powder, I also used maca root powder and mesquite powder in this recipe. These are two other 'superfoods' that contain lots of health supporting nutrients even if using small amounts. Both maca and mesquite powders have a nutty, sweet taste to them. I often use them in recipes to add sweetness without having to add an actual sweetener.

This green granola has the perfect balance of bitterness and sweetness to take care of that sweet craving, but also provides a nutrition punch. I crave it all the time but only let myself make it every so often because it's so addicting. Even though it's addicting, it's still good for you compared to store bought granolas. You can enjoy it sprinkled on yogurt, chia pudding, or in a smoothie. Eat it dry as an afternoon snack, or pair it with almond or coconut milk to make a delicious healthy cereal.

Ingredients

2 cups coconut flakes

1/2 cup chia seeds

1/2 cup raw pumpkin seeeds

1/4 cup raw sunflower seeds

1/4 cup raw sesame seeds

1/4 cup melted coconut oil

2 teaspoons vanilla extract

1-2 teaspoons spirulina powder (I used 2 tsps)

2 teaspoons maca powder (optional)*

1 Tablespoon mesquite powder (optional)*

1/2 - 1 Tablespoon coconut sugar (I used 1/2 Tbsp)

pinch of sea salt

*maca and mesquite powders are optional, but since they add sweetness to the recipe, you might want to increase the coconut sugar a bit if you omit them.

Procedure

1. Preheat oven to 225 F.
2. Place all ingredients in a large bowl and mix well.
3. Spread out on a parchment-lined baking sheet and bake for about 25 minutes, stirring every 10 minutes.
4. Remove from oven and let cool. Store in a sealed container.

Makes ~3 cups