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

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

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

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

Pumpkin Spice Smoothie

It's about that time. Pumpkin everything! Although I prefer starting my day off with greens, today I decided to switch up my green smoothie for a non-green but still nutrient dense smoothie. Pumpkin spice came to mind. And it was perfect.

Pumpkins are not only delicious and great to bake/cook with, but they also provide good nutrition. They are high in fiber, high in antioxidants, and low in calories which provide health benefits such as: aid weight loss, support immunity, support vision health, and reduce risk of cardiovascular and heart disease.

Here is my version of a pumpkin spice smoothie. Protein is optional, but it is great for stabilizing blood sugar and keeping you full longer.

Ingredients

1 heaping scoop of protein powder (I used brown rice protein powder, unflavored)

1/2 cup pumpkin puree (unsweetened, homemade or canned)

2 medjool dates, pitted (can use a banana to sweeten instead)

3/4 cup coconut water (can use nut milk)

1 Tablespoon sunflower seed butter (can use any nut/seed butter)

2 teaspoons vanilla extract

1 teaspoon maca powder (optional)

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/8 teaspoon ground ginger

6 ice cubes

Procedure

• Place all ingredients in blender and blend until smooth. Serve.
• Garnish with coconut flakes, nuts, seeds, or more cinnamon.

Makes 1 serving

How to Make Almond Milk [Video]

Almond milk is a delicious and healthy alternative to cow's milk. It's fresh, light, and dairy-fee, which supports those with lactose intolerant or dairy sensitivity. Making your own at home is both fun and more nutritious because it doesn't contain additives, artificial sweeteners, and preservatives that the store-bought almond milk does.

Almond milk is low in calories, and high in vitamins, minerals, and healthy fats. Making it at home is very simple and often money saving. In 10 minutes, you will have fresh almond milk to add to your oats, smoothies, sauces, or simply drink as is.

Plain almond milk has a great rich flavor, but you can use a natural sweetener to give it additional sweetness and flavor. I love mine plain.

You will need

Blender

Nut milk bag or cheese cloth

Large bowl or pitcher

Ingredients

1 cup raw almonds (soaked overnight in filtered water and drained)

5 cups filtered water

Flavoring options

1/2-1 Tablespoon vanilla extract

2 pitted dates

1-2 teaspoons cinnamon

pinch of sea salt

Procedure 

1. Soak almonds overnight in filtered water. Soaking overnight makes them more digestible and increases nutritional value. If you forget to soak them overnight or don't have much time, soaking them for at least an hour is good enough.
2. Drain almonds and rinse well.
3. Add almonds and water to blender and blend until smooth, about 3-5 minutes.
4. Place nut milk bag or cheesecloth in bowl and pour mixture through it. Gently squeeze to strain until all liquid is extracted from solids. Enjoy!

Spicy Avocado Soup

I've been playing with my new Vitamix way too much. It's been weeks of soups, puddings, and smoothies. I have made variations of avocado soup before, but this one is my favorite so far. This is a perfect summer soup, creamy and refreshing. It's very easy to make and you don't need any fancy equipment. Any type of blender will do.

Ingredients

2 avocados

2 garlic cloves

2 green onions

1 cucumber, peeled

1 teaspoon tamari (can omit)

3/4 cup water or vegetable broth

1/2 cup fresh parsley or cilantro

1/4 teaspoon cumin

1/4 teaspoon coriander

1/8 teaspoon cayenne

juice of 1/2 lemon

pinch of sea salt

pinch of black pepper

Procedure

1. Place all ingredients in a blender and blend until smooth, about 2 minutes. Taste and adjust flavor to your liking. Serve and garnish with cayenne pepper or fresh herbs.

Serves 4

Balsamic-Ginger Glazed Carrots and Chard

Summer is one of my favorite seasons. I love going to the farmers market and being surrounded by all the wonderful colors of fruits and vegetables.

Have you seen those beautiful rainbow carrots yet? And the amazing varieties of cucumber? What about the juicy peaches and plums?

I can spend hours at the market just admiring (and tasting), but mostly, I go to get influenced to create new and delicious recipes. This week, I chose to make something different with carrots.

Carrots are available year round, but they have the most nutrients, freshness, and flavor when they are in season (fall and summer). They are an excellent source of vitamin A, vitamin K, fiber, and antioxidants (vitamin C and beta-carotene). They are anti-inflammatory, a good source of complex carbohydrates, and help cleanse the liver.

Ingredients

1-2 Tablespoons unrefined sesame oil (enough to coat the bottom of the pan)

1 bunch rainbow carrots, washed and cut into 2-inch pieces

4 large leaves red chard, chopped

1 garlic clove, minced

1-inch ginger root, minced

2 Tablespoons balsamic vinegar

juice of 1/2 lemon

sea salt

Procedure

1. Cut off the large end of carrots. Cut carrots in half long wise, then cut into 2-inch pieces with a diagonal cut.
2. Heat sesame oil in a large pan. Add carrots and a generous pinch of sea salt and cook for 5 minutes.
3. Add garlic, ginger, balsamic vinegar, and lemon juice and cook for another 5 minutes or until carrots are tender.
4. Add chard and sauté for another few minutes until chard wilts. Serve.

Note: You can garnish with chopped herbs and/or seeds.