Blood Orange Immune Booster

This juice is packed with vitamin A and C to boost your health and immunity. Sweet and savory with a kick from the cayenne this juice is divine. Blood oranges have a deep crimson flesh with a sweet raspberry like flavor. Unlike other citrus fruits, blood oranges contain anthocyanins, the same red flavonoid pigments that give blueberries their intense color and amazing antioxidant properties. Carrots are loaded with beta-carotene, which helps with eye sight and glowing skin.Both bell peppers and cayenne belong to the capsicum family. A powerful anti-inflammatory, cayenne pepper is commonly used for cleansing and detoxifying.

Blood Orange Immune Booster

2 blood oranges
2 carrots
1 red bell pepper
pinch of cayenne


Run the oranges, carrots and bell pepper through a juicer. Pour into a glass and sprinkle with cayenne to taste!

Roasted Red Pepper Sauce

This roasted red pepper sauce is a recipe from Myra Kornfeld's Healthy Hedonist. Besides being beautiful it is both healthy and delicious. The roasted garlic makes this sauce rich and creamy without the addition of dairy. The sweet juicy peppers burst with vibrant color and the cayenne lends a warm subtle heat. This sauce is a wonderful recipe to have in your repertoire and is a staple in my kitchen. Serve it over vegetables (roasted asparagus is my favorite) , salmon, quinoa...

Organic chicken marinated in lemon, thyme, garlic and coconut oil topped with roasted red pepper sauce, served with baby spinach, kraut and sweet potatoes with avocado!

Roasted Red Pepper Sauce
by Myra Kornfeld, Healthy Hedonist

Makes 2 cups (4 servings)

Pulp from 2 heads roasted garlic http://www.fig-mintblog.com/2011/05/roasted-garlic.html
1/4 cup extra-virgin olive oil
4 red bell peppers, roasted  http://www.fig-mintblog.com/2011/06/roasted-peppers.html
or 2 cups bottled roasted red peppers, drained
2 teaspoons red wine vinegar
3/4 teaspoon salt
freshly ground black pepper
cayenne pepper

Place the garlic, olive oil, peppers, vinegar salt, black pepper to taste, and a pinch of cayenne in a blender and blend until smooth. Taste, add a bit more salt if necessary. If you are serving the sauce heated, pour it into a small saucepan and heat just until warm.

The sauce will keep, covered and refrigerated, for up to 5 days.


Myra Kornfelds Healthy Hedonist was the biggest inspiration for my culinary education. The healthy Hedonist was my food bible for years! I would literally wake up every morning and skim through it cover to cover. I have made almost every recipe in this book and they are all simple, healthful and unique. Myra teaches classes at the Natural Gourmet Institute, where I completed my chef's training program.  She is also the author of The Voluptuous Vegan and The Healthy Hedonist Holidays. Check out her website http://www.myrakornfeld.com 

Bison Burgers with Coconut Butter

The first time I was told about the meat and nut breakfast as a means to improve my body composition, I rolled my eyes (refer to links below) I like sweets for breakfast! Fruit, smoothies, sweet potatoes, "pancakes". Scrambled eggs are about a savory as I go. And at the time nothing sounded more unappealing as starting my day with a steak.

But the more I have been eating paleo my tastes have changed, and I becoming more interested in seeing how different foods effect my body, moods and cravings throughout the day. After doing some additional research I decided to try it out for myself. Because this is so vastly different than how I normally eat I set a goal for 5 days. I began each day with bison, salmon, chicken or eggs paired with a small handful of nuts or a heaping TBSP nut butter.

My first day I noticed how steady and calm but energized I was all morning. I was also completely satiated. Not overly full but certainly not reaching for the emergency quest bar in my bag. I was strong and focused in my workout and my boxing trainer commented on my healthy "glow." Which I attribute to my significant increase in both bison and venison. Throughout the week I noticed how alert, focused and sustained my energy was. I had no nervous anxiety, cravings or blood sugar crashes. And after a few days I actually craved my morning meat!

I recently discovered Elk Trails Bison at Saturdays USQ farmers market and am suddenly obsessed with bison meat! It is an excellent source of protein (21.6 grams per 100 grams) , high in omegas 3's AND leaner than fish and chicken.

Don't limit these burgers to breakfast! For dinner I LOVE serving these bison burgers with plenty of veggies and 1/2 an avocado topped with ground flax, cacao nibs, cinnamon and a side of coconut butter (inspired by fitnessgal). I know it sounds a little strange but I can't get enough of this combo.

bison burger with steamed veggies, avocado topped with flax, cacao nibs, cinnamon & coconut butter

Bison Burgers
1 serving

4-6 oz ground bison meat

Form into a patty and season with salt and pepper.
Heat 1 tsp coconut oil in a non stick skillet. Cook burger about 2-3 minutes per side (depending on how rare you like it)

I have been topping my bison burger with a heaping TBSP of coconut butter and cinnamon for breakfast. Avocado is also an excellent fat if coconut butter is not your thing.

Below are two short articles on Charles Poliquin's rotating meat and nut breakfast

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx

How to make the meat and breakfast work for you!

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/2029/Tip-588-How-To-Make-The-Meat-Nuts-Breakfast-Work-For-You.aspx

Planning Ahead

I have recently been talking with friends about the trouble of eating healthy within their busy schedules and the convience of eating out or grabbing food to go. I do love to eat out as a treat but I really like to know whats being put into my food. I feel unworthy when my sister refers to me as a chef.  I feel like I really "prepare" my own food vs cooking up complicated recipes. I like to have prep days where I make food for the week so I always have healthy options in the fridge.

A well stocked kitchen makes healthy meals minutes away. Here are a few tricks to get started...

Hardboil eggs- make great snack on the go. I also love to add them to salads for added protein.

A perfect hardboiled egg

Combine eggs in a small pot of water. Bring the water to a boil, then simmer for 1 minute. Turn off the heat and let the eggs sit for 8-12 minutes (depending on how soft you like the yolk) . Pour off the water and shake the pot, cracking the shells (makes them easier to peel) and run cold water over the eggs (to stop them from cooking). Store in the fridge.

hard boiled eggs, baked sweet potato with macadamia-cashew butter, avocado and CA citrus

Bake a few sweet potatoes- I dont know if it is me but I just love my sweet potatoes cold! Topped with  nut butter or avocado, tossed into salads...

Steam or Roast Veggies and store in the fridge. I always look for seasonal vegetables at the farmers market. Trader Joe's carries pre washed and cut combo bags for no fuss prep work.

Dressings and sauces- I'm not going to lie but in the winter I don't think I consume a single salad but when the weather warms up I can't get enough. I like to bottle my own dressings, pestos and sauces.

Simple Vinaigrette

To a bowl add...
3 TBSP vinegar -  http://www.katzandco.com I love the Zinfandel or Trio Red Wine
1 TBSP lemon juice
1 tsp honey
sea salt and pepper
1/2 cup extra virgin olive oil

Place all ingredients (except the olive oil) in a bowl, stir to combine and then whisk in 1/2 cup EVOO.

Grilled Chicken - I always have tupperwares filled of chicken in my fridge. I usually grill about 3-4 at a time so I have some lean protein on hand for a quick meal. I also love grilled salmon.

Overnight oats- Currently I am avoiding grains but overnight oats are a great trick to have up your sleeve.  Simply combine 1/2 cup rolled oats, 1/2 mashed banana, 1 scoop sunwarrior protein, 1 cup almond milk and a pinch of cinnamon and mix together. Refridgerate over night, eat cold the next day. If I am taking my oats with me to work I like to do the process in a tupperware container. Minimal cleanup and perfect for when you are on the go!

I also always make sure my kitchen is stocked with raw nuts, nut butters, avocados, fresh fruit as well as frozen bananas and berries!

homemade almond-cashew butter with cinnamon

My current favorite lunch is a big bowl of steamed veggies topped with grilled chicken and avocado! Simple, clean AND all the ingredients can be made ahead of time and thrown together last minute!

grilled chicken with avocado, steamed broccoli, cauliflower and baby carrots

Homemade Date Syrup

My shipment of medjhool dates from http://flyingdiscranch.com/ arrived this morning! I can't wait to stuff them with almond butter and chocolate, bake them wrapped in bacon, roll them into energy balls and make my own syrup...

 

I typically stay away from sugar and artificial sweeteners like they are the plague. I love dates as a sweetener because they are a whole food. Though they do contain a lot of natural sugars they are also high in fiber, potassium and calcium.

This totally natural and raw syrup could not be simpler! You literally need dates and water (the lemon juice just helps it keep). You can also flavor it with vanilla or spices. Try it over pancakes, banana scrambles, in place of honey in the paleo creamer or anywhere you may want a little extra sweetness :)

Date Syrup 
 
10 large dates

1 3/4 cup water

1 TBSP lemon juice

Soak the dates in the water for about 20 minutes to soften

Start blending at a low speed to break up the dates. Then increase the speed and blend well for a few minutes until syrupy.  Store in the fridge for up to 3 weeks!

Paleo Coffee Creamer

I know there is a lot of controversy on whether coffee is healthy or harmful. I personally believe the benefits of a daily cup of joe outweigh any alleged harmful effects. Its all about moderation :) Though there are many reasons to give up coffee I kicked my habit simply because I was having problems digesting dairy. I don't drink soy, and almond milk just doesn't do it for me in my coffee. I prefer my nuts in the form of butters! Well when I came across this recipe for a paleo coffee creamer (link below) I was beyond excited.  Just in time for iced coffee season! One of my greatest pleasures of spring.

Paleo Creamer
Recipe by Fit Moms and Full Plates

1 can full fat coconut cream (Trader Joe's) or coconut milk
2 TBSP melted coconut oil

1 raw egg

2 TBSP honey

1/2 TBSP almond extract

seeds from 1/2 vanilla bean or 1/2 TBSP vanilla extract

1/2 tsp cinnamon

Combine all ingredients in a blender, blend. 

Store in fridge for up to 2 weeks.

Iced coffee from Cafe Grumpy with Creamer.
Yes, I was the creepy girl at Grumpy's with my own "milk" 

I rarely share other peoples recipes on my blog but this creamer is something really special. Check out Fit Mom's Full Plates for some fantastic recipes! Here is the link to Pam and Dani's Paleo Creamer recipe! Thanks ladies :)

http://fitmomsfullplates.com/2012/10/04/paleo-coconut-milk-coffee-creamer/


Note: If you live in NYC and can get your hands on Juice Press's lait de coconut it is to die for. BUT it contains no stabilizers so the creamer will only last for a few days. 

my Quest for a chocolate chip cookie

For the most part I really do stick to eating whole foods. But I am not going to lie, I do have a soft spot for protein bars and powder (It's my inner meathead). I have recently been hearing a lot of hype about Quest bars, so I purchased a box of the cookie dough bars for my trip to St. Barths. Figuring it would be a healthy snack for me while my friends indulged in pain au chocolat. The bars on their own were quite good, BUT baked at 350 for about 10 minutes they transform into a pretty spot on replica of a fresh baked chocolate chip cookie. I will not make imaginary cookie eating a daily ritual but in a pinch they are a delicious high protein, high fiber low carb and sugar option.

Sweet Potato- Banana Pancakes

As they say, third time's a charm (my first two attempts at grain-free pancakes are in a previous post). These sweet potato banana pancakes are out of this world! Light and fluffy but comforting and filling without weighing you down. I still am having a hard time wrapping my head around pancakes being guilt free! This is something I can get used to...

Sweet Potato Banana pancakes with raw honey

Sweet Potato-Banana Pancakes

In a food processor or blender combine:

1/2 baked sweet potato
1/2 banana
2 eggs
1/2 tsp cinnamon

Process into a smooth batter.

Heat and non stick skillet with grass fed butter or coconut oil. Spoon the batter into pancakes and flip when golden!

Serve with honey or maple syrup.

Avocado Pudding

I don't know what excites me most about this avocado pudding?! The lovely color, the rich creamy texture or the fact that it contains only 2 ingredients! Whatever it is this pudding is divine. If I were only able to eat one food for the rest of my life I think it may have to be the avocado :)

avocado pudding topped with bananas, raspberries, cacoa nibs and bee pollen 

Avocado Pudding

1 ripe avocado

1 ripe banana

a few drops of stevia or honey (this is optional depending on the sweetness of your bananas)

Toppings of choice! 

Add ingredients to a food processor and process, scrapping down the sides if necessary! 

Breakfast Bowl

I recently returned from a relaxing sun filled week in St. Barths. My vacation consisted of friends, lounging on the beach and french island food. I love being able to escape the endless winters of New York. Though as much as I love to get away it also makes me appreciate what I have at home.

What did I miss most? My kitchen! Being away made me realize how much time I actually spend in the kitchen and how it is such an important part of my life both mentally and physically. 

This week I am making a real effort to eat a proper breakfast. My typical breakfast is usually simple scrambled eggs or a smoothie. This breakfast bowl is inspired by @primallife,  one of my favorite people to follow on instagram. Emma is located in Sweden, her blog is always filled with unique and exciting paleo recipes.  I always look forward to waking up in the morning to see her creations of the day. The perks of being hours behind :)

Winter is coming to an end and I am craving more vibrant and fresh foods. This bowl is a combination of chopped fuji apples, raspberries, avocado, baked sweet potato (cold) topped with macadamia cashew butter, plenty of cinnamon and two hard boiled eggs. Simple, satisfying and filled with colors, textures and flavors. Yummy!

Check out Emma's Blog for healthy delicious inspiration!

http://www.primallife.se

Banana Pancakes

Good Morning and Happy Friday :)  I haven't eaten pancakes in YEARS! But have lately been inspired by all of the amazing photos on instagram and figured it was about time I treat myself. This morning I woke up early and was ravenous!  I have been sticking to a paleo diet and am really feeling the benefits. Both in my workouts and overall well-being. These pancakes are high in protein and grain free. Who says pancakes can't be part of a healthy diet?

This big old mess was my first attempt at banana pancakes. Though they did not hold together I devoured them anyway and they were absolutely delicious.

Blueberry Banana Pancakes with Almond/Cashew Butter and Honey

Blueberry Banana Pancakes

In a food processor or blender combine-

1 banana
2 eggs
1 TBSP coconut flour
1/2 tsp cinnamon

Process

Heat and non stick skillet with coconut oil or grass fed butter. Spoon the batter into pancakes and top with blueberries. Flip when golden!

I served these with a spoonful of homemade almond/cashew butter and a drizzle of honey

My second attempt held better then my first. I had some homemade pumpkin puree in the freezer and figured it would be the perfect place to use it up.

Pumpkin Banana Pancakes with Maple and Peanut Butter Sauce 

Pumpkin Banana Pancakes

1/2 banana
2 TBSP pumpkin puree
1 TBSP coconut flour
1/2 tsp cinnamon

I plan on perfecting these so stay tuned! Next up?! Sweet Potato-Banana...

Coconut Crusted Cod

This Coconut Crusted fish could not be more simple! The fish first takes a dip in an egg wash and then is lightly coated with coconut flour.  Coconut flour is rich and naturally sweet. It is a great alternative to wheat and other grain flours. It is high in fiber, low in carbohydrates and gluten free. I love the contrast between the flaky white fish and the crispy golden crust.

coconut crusted cod with lemony spinach and hawthorne valley sour kraut

Coconut Crusted Cod

2 cod or other white fish fillets
1 egg lightly beaten
2 TBSP coconut flour

Season the fish fillets with salt and pepper. Then coat in the beaten egg.

Lightly coat the fillets with coconut flour.

Heat Coconut oil or grass fed butter on medium heat in a non stick pan. Add fish and cook about 4 minutes on each side. To serve sprinkle with sea salt and a squeeze of lemon

Pretty In Pink

One of my favorite things to do in the morning is make smoothies! My stomach doesn't seem to be able to handle much more than water and berries. So I have deemed my good friend Jake my guinea pig.  Luckily he works next door of my apartment and his day begins at 8:00 am, so he is always available for my early texts. It has become somewhat of a morning ritual. I usually begin the exchange seeing if he is craving chocolatey, fruity or nutty! And then the fun begins. There is something very therapeutic about combining so many ingredients in my Vitamix and transforming them into energizing dessert worthy health shakes. Alchemy at its finest! I am sure my neighbors love the sound of my roaring blender first thing in the morning. But it is one of my simple pleasures and I have yet to get any complaints.

This morning Jake requested fruity. I recently subscribed to Sunwarriors free e-book and the Pink Panther Smoothie caught my eye (and not just because its Pink). I had all the ingredients in my kitchen except for coconut milk. But I did have some fresh almond milk on hand so Pink Panther was todays inspiration. A combination of sweet cherries, creamy banana and powerful super foods. I do taste all the smoothies I deliver and I must say this was by far my favorite.  I can't wait to make this one again. And next time I don't think I will be sharing :)

Pink Panther Smoothie 

1 cup almond milk or coconut milk
1 scoop sunwarrior vanilla protein
1 cup frozen cherries
1 frozen banana
1 date
1 TBSP ground flax
1 TBSP cocoa nibs
1 TBSP bee pollen

Blend!

HU Kitchen

In my quest to maintain a healthy and fit lifestyle I have really learned how to cook and feed myself. Never sure where my food comes from or what is being put into it I eat out infrequently and save it for special occasions. Having had a little experience working in kitchens I quickly learned the way to make food taste good was to add salt and fat. I am not afraid of fat, but the fats I am talking about are not high quality health promoting fats.

I then discovered HU kitchen. HU is short for Human. And its philosophy is based on a preindustrial way of eating. i.e. unprocessed, clean, quality ingredients. Hu resides on 5th Avenue between 13th and 14th streets in an sleek and airy modern space.  Upon my first visit I was a excited but a little overwhelmed with all my options. A juice/smoothie bar, mash bar, prepared foods, prepackaged foods and a cafeteria style hot plate counter. There is truly something for everyone!

HU could not have come into my life at a better time. Recently cutting out dairy and gluten, being the dead of winter, and totally uninspired in my own kitchen. HU was a breath of fresh air. Being able to order anything on the menu without a second thought is not my norm when eating out. I love knowing my food is well sourced and prepared with care and integrity. 

Everything I have ordered is fantastic! The HU Bowls, rotisserie chicken, creamy coconutty cauliflower puree, pineapple with cashew cream... I also love the cold prepared foods. The stuffed portabellos and acorn squash being my favorites.  I am quickly making my way through the menu. 

HU Bowl: Rustic Root Mash topped with Magic Mushrooms and Miso Chicken with a Side of Rotisserie Pineapple with Cashew Cream 

This past weekend I experienced my first Brunch at HU! I ordered  the scrambled eggs with sweet potato hash, house made ketchup and an ice coffee with coconut milk. The hash was sweet and savory, the perfect complement to the soft scrambled eggs. My friend had the Jordy Cakes topped with cashew cream and organic maple syrup. It was such a treat to leave brunch satisfied and energized instead of wanting to take a nap.

Grain Free Jordy Cakes

HU has become my haven from the busy streets of NYC. A casual destination I go to meet friends or have a quiet meal alone. Where I can nourish and fuel my body. Thank HU :)


HU Kitchen
http://hukitchen.com
78 5th Avenue
New York, NY 10011
PH 212-510-8919

Paleo Project... and YES more sweet potatoes!

For the last few months I have been experiementing with eating a Paleo diet with the exception of my Sunwarrior Protein powders and maybe few minor indulgences. A diet consisting of high quality animal protein, vegetables, fruits and nuts. Basically eliminating dairy, gluten, sugar, grains, legumes and all processed foods. Not much different from my usual way of eating. The only major change for me was cutting back on my sushi and my ezekial. Well regardless, I do feel great eating this way . Sweet potatoes have become my main source of carboyhydrates. And alot of fat! Nuts, coconut butter, avocado. I just can't seem to get enough fat!

sweet potato with almond butter and cinnamon

So basically I am addicted to sweet potatoes with nut butter. My new daily obsession is a healthy pairing of a baked sweet potato straight from the fridge topped with homemade almond butter and plenty of cinnamon. Could not be more simple or more delicious!

I recently purchased some Japanese Sweet potatoes at the Union Square Farmers market. They are a bit drier and starchier than a regular sweet potato and taste of chestnuts and honey. They are absolutely divine!!! I paired this one with my macadamia/cashew butter and of course more cinnamon.

japanese sweet potato with macadamia/cashew butter and cinnamon

Raw Macadamia Cashew Butter

1 cup raw, unsalted macadamia nuts
1 cup raw, unsalted cashew nuts

Add macadamia and cashew nuts to your food processor. Process for about five minutes. The first minute or so the texture will be a bit sandy but as the oils release from the nuts it will transform into a creamy butter. Scrape down the sides if necessary. Store in a jar or airtight container in the refrigerator. 

Red Velvet Protein Juice

I can't take credit for this juice (view video below)  but it is too delicious to keep to myself. This juice literally taste like red velvet cake batter! I am a huge fan of sunwarrior products and this blend is an amazing way to get more protein and vegetables into your diet. And did I mention it taste like cake?!


Red Velvet Protein Juice

1 beet
1 cucumber
3 heaping tablespoons Sunwarrior chocolate protein powder

Juice the beet and cucumber. Add juice and sunwarrior protein to a blender and mix for a few seconds.

Check out Drew Canole's tutorial video on making this juice 

http://www.sunwarrior.com/news/drew-canole-red-velvet-protein-juice-raw-food-recipe/

Strawberry Chip Smoothie

This smoothie was originally inspired by a banana split but turned out tasting just like a strawberry chip milkshake. Yummy! The cocoa nibs are added in towards the end of blending and pulsed to leave a crunch!

Strawberry Chip Smoothie

1 frozen banana
5 frozen strawberries
1 heaping scoop Sunwarrior Vanilla Warrior Blend
1 cup almond milk
2 TBSP cocoa nibs

Place all the ingredients except the cocoa nibs in a  high powered blender and blend well. Add the cocoa nibs and pulse a few times. Voila!

One HOT Potato!

I know I have been on a major sweet potato kick but it is the dead of winter and this one was just too good not to share! Inspired by @fitnessgall, one of my favorite people to follow on instagram. Fitnessgall has opened my eyes to the perfect pairing of sweet potatoes and healthy fats! And I must say it is a lot of fun experimenting with the many nut butters that fill my fridge.

Cold Sweet Potato topped with Cashew Butter, Sunflower Butter, Cocoa Nibs, Walnuts and Cinnamon

This potato is straight up decadent.  Ozzing with a combo of creamy nut butters, sweet cinnamon, crunchy walnuts and raw cocoa nibs. Serve this as a snack, dessert or side dish.

Black Cherry Chocolate Smoothie

This is one of my all time favorite smoothies, and is always in my breakfast rotation. Bursting with  cherries and chocolate I can think of no better way to start my day. This smoothie is rich and decadent and loaded with antioxidants.

Sunwarrior's Warrior Blend, made from a combination of pea, cranberry and hemp protein is slightly  cakey and earthier than the Classic brown rice protein. Which I actually really enjoy in this smoothie, but I do like to alternate between the two.

I like this smoothie on the thicker side so I scale back a bit on the water and am pretty generous with the rest of the ingredients (especially the cherries and protein :)

Black-Cherry Chocolate Smoothie

1 scoop of sunwarrior chocolate Warrior Blend or Classic Protein
1 heaping TBSP raw cocoa powder
1/2 frozen banana
1/2 cup frozen cherries
1/2 cup frozen blackberries
3/4 - 1 cup water

Combine all ingredients and blend for a good 2 minutes or so.

Note: For a creamy fruity "milkshake" replace the water with fresh almond or brazil nut milk.

Sweet Potatoes with Coconut Butter, Cinnamon & Sea Salt

Chocolate and peanut butter. Milk and cookies. Salt and caramel, Apples and cinnamon. All matches made in heaven. BUT sweet potatoes and coconut butter? who knew?!  I am officially addicted to sweet potatoes and these sweet potatoes are absolutely dreamy.

Sweet Potato with Coconut Butter, Cinnamon and Sea Salt

With a little imagination and creativity eating healthy never has to be boring.  This is another case of a pairing that is both healthy and deliciously decadent.

Coconut butter is made from the whole flesh of a coconut, not just the oil. So it gives you all the health benefits of coconut oil as well as dietary fiber, protein, vitamins and minerals.


Sweet Potato with Coconut Butter, Cinnamon and Sea Salt


1 small sweet potato, baked
1 heaping TBSP coconut butter
sprinkle with cinnamon and sea salt!


note: Store coconut butter at room temperature. To soften coconut butter place the jar in a bowl of hot water and stir till creamy.

Lemon Ginger Tea with Honey

Its cold and flu season and I am doing everything in my power to stay healthy. Loading up on vitamin D, probiotics and fish oil. Burning Olbas in my diffuser, drinking oregano oil, epson baths, plenty of sleep... And of course I have a few tricks in the kitchen as well :)

This spicy tea is one of the first remedies I turn to when I feel a cold coming on. Lemon is high in Vitamin C and ginger and honey boost the immune system. Ginger tea is both soothing yet invigorating and warms the body from the inside out!

Meyer Lemons!

Lemon Ginger Tea with Honey

1 Cup water, boiled
1 TBSP fresh grated ginger
1 TBSP lemon juice
1 TBSP honey

In a single serving french press or small jar combine the ginger and aprox 1 cup of boiling water. Let steep for 5 minutes.

In a mug add the lemon juice and honey. Add the water and stir to combine.

Loaded Sweet Potatoes

This loaded sweet potato is another case of throwing together everything in my fridge and hoping for the best. The less I have to leave my apartment and brave the cold the better, so I always have a few staples on hand. A cabinet filled with raw nuts, dried fruit and pretty much every kind of nut butter you can imagine. Including my new love Sunflower Butter (a seed not a nut, but close enough).  These days my fridge is always stocked with broccoli, brussel sprouts and baked sweet potatoes.

So tonights creation was a sweet potato stuffed with steamed broccoli mashed with avocado,  raisens, sunflower butter and walnuts. This veggie side was hearty surprise, full of healthy carbs and good fats. It was a perfect combination of sweet and salty with chewy raisens and crunchy walnuts. Though the sunflower butter was the real star here! Rich and creamy and packed with protein, vitamin E, magnesium and selenium.

This side was delicious, messy and fun to eat. A true celebration of textures and flavors. I definitely plan on adding this to my dinner rotation. Serve on its own or with a side of grilled chicken. Yummy!

Salted Honey Cashew Butter

This nut butter is absolutely heavenly. Sweet, salty and flecked with fresh vanilla bean. The cashews are baked with floral honey and then processed into a creamy indulgence. Add a scoop to your morning oatmeal or spread on apples or bananas.

Salted Honey Cashew Butter

2 cups raw cashews
3 TBSP honey
1/4-1/2 teaspoon sea salt (try experimenting with different specialty salts, I love flaky maldon salt)
seeds from 1/3 vanilla bean or 1/2 teaspoon vanilla extract

Preheat oven to 325

Line a cookie sheet with parchment paper. Spread the cashews in a single layer on the pan and toss with the honey.

Bake for about 15 minutes, turning once or twice until golden brown.

Allow to cool for about 5 minutes and then scrape into your food processor.

Process  and scrape as necessary for about 12-15 minutes. Until buttery and creamy.
Add the salt and vanilla and process again until smooth.

Beware : This butter is highly addictive!

Roasted Veggie Bowl

When I first began cooking I was very precise and rigid, always following recipes to a T. Now I just love to be creative in the kitchen. Getting my inspiration from what is fresh and in season, and playing with different flavors, textures and techniques. I love veggie bowls because they are healthy and filling and the possibilities are endless.

Last nights dinner was a combination of roasted parsnips, roasted brussel sprouts with lemon zest, steamed broccoli, avocado, walnuts and raisins. I also topped mine with some grilled chicken I had left in the fridge.

I like to prepare the vegetables ahead of time so after a long day  I can just throw everything in a bowl and dinner is served! Simple and delicious :)


Roasted Parsnips

1 lb parsnips, peeled and cut into medium size cubes
1 TBSP olive oil
salt and pepper

Preheat oven to 400.


Toss the parsnips with olive oil and salt and pepper. Spread on a parchment line baking sheet and roast until tender and golden. Aprox 45 minutes.

Ezekial with scrambled eggs and avocado

Something about this simple egg toast is so comforting. I love the sprouted crunchy toast piled high with creamy avocado and warm scrambled eggs. A healthy balance of protein, carbs and good fat!  I could literally eat this every day...

1/2 ezekial english muffin, 1/2 avocado. 2 scrambled eggs, pinch of sea salt

Green Chia Smoothie

It is officially winter and I have pretty much hit my limit of starchy vegetables. Getting in more greens for me is always a challenge. By now I am sure you know how much I love my breakfast smoothies!

I have recently been experimenting a lot with overnight oats. Most recipes I find on the internet call for chia seeds. I have yet to embrace the texture it brings to oats, puddings and the like. Something about the gelatinous little seeds just turn me off. But blended up in a smoothie they act as a thickner and add healthy does omega 3's

This smoothie literally tastes like cookie dough. Well I don't indulge in much cookie dough, so I have to get my kicks else ware. Sweet, energizing and GREEN! What more could you ask for out of breakfast.

I usually use water as my smoothie base but the almond milk here makes it super creamy and feel like dessert!


Green Chia Smoothie


2 handfuls of spinach
1 frozen banana
1 scoop sunwarrior vanilla, classic or warrior blend
1-2 TBSP chia seeds
1/2-1 cup almond milk (I used homemade unsweetened vanilla almond milk!)

Place all ingredients in a high powered blender and blend. The longer the better, resulting in a thicker smoothie!

Roasted Vegetable Frittata

I love frittatas! They are the perfect dish to make ahead of time to guarantee a quick easy protein packed meal. Healthy, convenient, portable. Delicious at any time of the day and at any temperature!

This fluffy frittata is filled with rich savory roasted vegetables. I also added some broccoli which I first steamed and then mashed with a fork. I know broccoli is nothing like cheese but it added a fluffy quality the the frittata.

I have been avoiding dairy and had experimented leaving it out. Which resulted in a very dry and eggy frittata,  not recommend. I tried replacing it with coconut milk. Rich and flavorful but I was overwhelmed by the coconut taste. In the end I settled on 2% cows milk. I mean a tablespoon of milk is not going to kill me. I am curious experimenting almond milk. Will keep you posted...


Roasted Vegetables

1 red onion, cut into 1" pieces
2 red bell pepper, cut into 1" pieces
1 yellow bell pepper
1 cup mushrooms, cut in half
2 medium zucchini, cut into 1/2 inch rounds
4 cloves of garlic, peeled
2 TBSP olive oil
1/2 tsp salt
fresh ground pepper

Preheat the oven to 400F. Toss the vegetables with oil, salt and pepper and spread out on a cookie sheet. Roast the vegetables for 45-60 minutes or until softened and browned.

Use about a cup of the vegetables for the frittata. Reserve the rest! They are delicious.

Frittata

2 servings:

3 large eggs
1 egg white
2 TBSP milk
1/4 tsp salt
pepper to taste
A few florets of broccoli, steamed and mashed

Preheat the oven to 375F.

Oil or lightly spray a 6-inch cast iron skillet or a small oven proof pan.

Whisk together the eggs, whites, milk, salt and pepper. Add half the veggies and stir to combine.
Pour the egg mixture into the pan and bake for 30 minutes or until it is set.

Roasted Broccoli Salad

Over the weekend I went to my favorite restaurant ABC kitchen. I by passed the kabocha toast in place of the salad special. A salad of roasted broccoli, sweet potatoes with pistachios and mint. A perfect balance of flavors and textures.

Roasted Broccoli with Sweet Potatoes, Pistachio and Mint

I was inspired by a new way to prepare broccoli but also had some ingredients in my own kitchen that deserved some attention. I recently received a shipment of meyer lemons, walnuts and avocados from California. I also had some baked sweet potatoes on hand so a healthy veggie mix was minutes away.

Though my vegetable side did not match the magic of ABC it was a great success and a welcoming addition to the dinner table. The lemon adds a fresh briteness to the savory roasted vegetables. The potatoes provide a sweet heartiness that makes these veggies fit for a meal. And just because I love texture the avocado and walnuts complete the dish. 

Meyer Lemon Roasted Broccoli with Sweet potatoes, Avocado and Walnuts

Roasted Broccoli

2 lbs broccoli, cut into florets

2 cloves of garlic, thinly sliced

olive oil

sea salt and pepper

1 tsp lemon zest

1 tsp lemon juice

(fresh basil would make a lovely addition)

Preheat the oven to 425

Toss the broccoli with 2 1/2 tablespoons olive oil, sliced garlic, salt and pepper.

Roasted broccoli for 20-25 minutes till golden.

Remove from oven and immediately toss with 1 TBSP olive oil, lemon zest, juice, fresh herbs and salt to taste. 

Combine broccoli with...

Toasted walnuts

Avocado

Baked sweet potato, diced