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.

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. 

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

My Post-Holiday Thoughts and Tips to Get Back on Track

This is the first time I write a blog post with more of "my thoughts" than nutrition advice. I figured it was time to switch it up a bit. I'm in the mood. It's the week after Thanksgiving and some of us are feeling stressed, low on energy, and in need of a detox. Is this you? I believe that a balance is key for a healthy lifestyle. I believe in the 80/20 approach, which consists of eating healthy 80% of the time and being able to indulge 20% of the time. I don't believe in depriving ourselves from the things we love. Everything should be done and consumed in moderation. I personally used to have a hard time reaching that healthy balance. Once I gave in to the foods that I don't normally eat (refined sugar, wheat, dairy, alcohol), I found it hard to stop. Sugar is like a drug, it leaves you wanting more and more, and turns into a vicious cycle. The more we eat it, the more we crave it.

So how do we handle it? It takes time to get there, but it is possible. First of all, we have to learn to be okay with indulging and not punishing ourselves afterwards. It's about building a positive relationship with food and not a negative one. Second, we shouldn't be afraid of foods we love, but rather be mindful when we are eating them and know that they are only a treat and not an every day thing. If we believe that our body can handle it, then we won't stress about it. If we stress about the food we are eating, our body will not digest it well and cause inflammation and other symptoms. The more mindful we are when we eat, the better relationship we build with food. Don't let guilt dominate your eating experience and learn to enjoy every bite. Chew your food. It's so important to listen to our bodies and learn how food affects us to be able to eliminate the foods that don't make us feel good or don't provide us with energy. Throughout the years (yes, it takes time), I have learned to only enjoy foods that make me happy. Over indulging does not make me happy. In fact, I get in a bad mood when I eat a lot of sugar and not enough whole foods (vegetables, fruits, seeds, etc.).

My boyfriend and I took a road trip this holiday weekend and we could not believe how limited our food options were on the road. Dried apricots is all we walked away with at the gas station when we were feeling hungry. Good thing I had some raw coconut treats with us because there was literally nothing there that was going to give us sustained energy. We got smart on the way back and picked up food at Sprouts. We bought ingredients to make hummus & vegetable sandwiches on black rice bread (gluten-free), and a few bananas with almond butter.

It often seems to others that I am "too strict" on myself, when really I enjoy eating how I eat and the lifestyle I live. My body and mind have learned to not crave those foods I used to run to when I was feeling stressed or emotional. Those foods that are associated with "living a little." Based on how I feel with the foods I eat and how happy I am, I have never lived better. I do indulge every once in a while, but I never let myself fall into the trap of wanting more. I now know that my body can handle it without gaining weight or losing track completely, but only if I am mindful that it is just a treat and don't associate it with any negative thoughts.

That said, of course I did indulge a bit this past Thanksgiving and I don't regret it one bit. I came back from my trip refreshed and ready to take on a new month. I decided the best way to start was with a detox, so my mom and I started a 6 day detox yesterday. We want to have more energy, lose the bloating/inflammation, clear our skin, and get rid of cravings.

Here are simple tips you can do also to get back on track:

1. Drink Water. I can't stress how important water is to cleanse the body. Headaches, bloating, cravings, and low energy are all often signs of dehydration.
2. Eat More Greens. The more greens we eat, the less we cravings we have. Vegetables provide the vitamins and minerals we need daily and reduce inflammation. Are you craving sugar? Eat greens. Are you low on energy? Eat greens.
3. Eat a Balanced Breakfast. If your breakfast consists of mostly sugar (breads, pastries, fruit), you will crave sugar the rest of the day. Start your day with a breakfast packed with protein and healthy fats and you'll have more energy for longer.
4. Walk it Out. Walking is one of the best ways to relieve stress. Take a long walk in the morning for the best start to your day or take 10-20 minute walk breaks throughout the day to reduce overall stress in your life. The more we stress, the harder it is to manage weight regardless of how clean our diet is.
5. Eat Mindfully. Always ask yourself before you eat: "Will this nourish me and give me energy?." If the answer is no, then make changes. Be mindful of what you eat and how you feel during and after. Enjoy every bite and remember that you are the only one that can control what goes into your body.

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 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