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Foreword
Dali Rivera
Table of Contents
Foreword Breakfast Delights Yogurt Blueberry Muffins Susans Famous Breakfast Salad Caras 5 Minute Breakfast Egg Tart with Fruit Plate Cottage Cheese Pancakes Oatmeal Protein Pancakes Light Savory Lunches Exquisite Salmon Tostadas Signature Avocado Salsa Wrap Minty Fresh Quinoa Salad Chicken Unfried Rice Greek Salad with Shrimp Vegatable Burrito Oriental Prawn Voodles with Cashews Summer Salads Avocado Mango Salad Lorens Simple, Sensational Lemony Kale Salad Scrumptious Salad of Green Drinks & Smoothies 5 5 6 8 9 10 11 12 12 14 16 18 19 20 21 23 23 25 27 29
Horchata Sues Energy Smoothie Sherbert Smoothy Kids Will Love! Guiltless Desserts Chewy Vegan Gluten Free Oatmeal Cookies Maple Glazed Chai Popcorn Guiltless Fudge Cups Gooey Chewy Chocolaty Goodness! Super Easy Summer Sun Fun Treat
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Breakfast Delights
Yogurt Blueberry Muffins
The simplicity of this recipe makes it a fan favorite for those busy families that need a grab-n-go breakfast muffin. Pair with a banana or mixed fruit, and this becomes a great kick-start to the day. Ingredients: 1 1/2 cups all purpose flour 1/2 cup white wholewheat flour 1/4 cup agave nectar 1 tsp baking powder 1/2 tsp baking soda 1/4 cup canola oil (or other low saturated fat oil) 2 egg whites 1 cup fresh blueberries 6 oz vanilla lowfat yogurt (Greek yogurt) 1 tsp vanilla extract Directions: Preheat oven to 375 F. In a large measuring cup or bowl whisk together the yogurt, egg whites, oil, agave nectar and vanilla extract. In another large bowl whisk together the flours, baking powder, baking soda and salt. With a rubber spatula fold the wet ingredients into the dry ingredients and stir only until the ingredients are combined. Gently stir in the blueberries. Do not over mix the batter. Evenly fill the muffin cups with the batter. Place in the over and bake for 15-20 minutes or until a toothpick inserted in the center of the muffin comes out clean. Transfer to a wire rack and let cool for about 5 minutes before removing from pan. Courtesy of Chef Joe Crockett, Healthy Kids Inc. www.healthykidsinc.com
(make more if you are preparing in advance for more than one salad.) - Roasted Chopped Walnuts = a hand full *for roasted walnuts - heat oven to 400, lay them on a cookie sheet and roast for about 20 minutes or until they are turning deep golden brown. Once cooled coarsely chop. Store in fridge or add right to your salad. - Fresh Mushrooms Sliced = as many as you like. To Taste: - Parm Cheese OR Seasalt (for a dairy free option) - Black Pepper - Olive Oil (I love it and use a generous amount)
Directions:
Dump everything in a bowl and toss! As you toss the egg yolk, Parmesan Cheese, Black Pepper and Olive Oil mix together to create the "dressing". Optional: Grape tomatoes AND /OR red onion.
Check out WTFSHOULDIEAT.COM for more tips on gluten / grain free living.
You could throw this breakfast together in about 5 minutes flat. It is full of valuable nutrients and protein. Serves 1
The Pancake tsp Coconut Oil 1 Egg 1 Tbs Yogurt 1 Tbs Oatbran (Preferably Gluten Free) Optional Extras Tsp Cinnamon tsp Vanilla Extract tbsp linseed or shelled hemp Method 1. Heat the coconut oil in a large frying pan 2. Mix the egg, yogurt and Oat bran and any extras you want to add together 3. Add the mixture to the frying pan rolling it around to cover the surface. Cook on a medium heat until golden and then turn over to the other side Serving Suggestion: The topping can be your choice of any fruit or berries you have available in your house. I have used sliced bananas and strawberries here but you can also use blueberries and raspberries. If you want a little extra sweetness you can always add some good quality maple syrup or agave nectar.
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Prep Time: 10-15 Minutes Servers : 4 Ingredients: 1 Package of Corn Tostadas - Preferably Oven Baked ( Oil Free) 2 Cans of Wild Alaskan Pink Salmon (Boneless & Skinless) 1 Large peeled & then chopped cucumber 1 Tbsp of Salt Cup of Chopped Chives 2 Large Lemons 1 oz Fresh Basil 1 oz Garlic Powder
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For Toppings: 2 Sliced & Chopped Avocados 1 Cup of Shredded Red Cabbage 2/4 Cup of Black Olives
In a large mixing bowl: Pour freshly squeezed lemon juice over the chives. Sprinkle with salt. Add the rest of the ingredients & stir them in. Drain salmon over colander. Finally, add it to the bowl of ingredients. Mix well until salmon has been thoroughly meshed with the mix. Follow with toppings. Place two tostadas over desired dish per individual. Add of a cup of the salmon medley over each tostada. Sprinkle a dash of shredded red cabbage over tostada, add a spoonful of chopped avocado and finalize with a few black olives for zing! Take a look at the colorful creation and set intentions of gratitude to whom prepared the meal. Enjoy! Diane is a Health & Lifestyle Coach certified through the Institute of Integrated Nutrition in New York. She is kept young & hip primarily through her active lifestyle as a mom to two children. Quick Bites are her specialty as is prioritizing tasty & quick meals for the busy life of a mom!! For more quick tips on how to make mommy life easier, reach her by email at: redcarpetready11@yahoo.com.
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Excerpt from 9 Ways 90 Days to Enjoy Food & Life: A step-by-step action plan to simple healthy eating & lifestyle, by Melanie A. Albert, Founder & CEO EXPERIENCE NUTRITION If you have never tried an avocado, now is the time. I did not even like avocados until a few years ago. One of my brothers made a simple fresh avocado salsa with his home-grown yellow tomatoes and fresh garlic. Ever since that day, when I first tasted the delicious avocado salsa, I love it and teach the recipe to everyone in my hands-on nutrition cooking workshops with former NFL football players, doctors, kids and adults of all ages. This simple avocado salsa (or guacamole) is the best. Add it to your tailgating parties, make it for a snack or lunch, or serve it at a BBQ. Its so delicious that you will want to eat it every week. Full of good-for-you fats, fresh veggies and a squeeze of lemon, enjoy your avocado salsa with cucumbers, carrots or celery. Organic Ingredients 4 avocados 2-3 heirloom or cherry tomatoes 3-5 green onions Cilantro, basil or lemon thyme Raw garlic
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Fresh lemon Sea salt to taste Your favorite add-ins: Olives, celery, rainbow carrots, cucumbers, garbanzo beans, anything you like Ezekiel wrap
Simple Steps 1. Chop & mix all ingredients 2. Wrap in the Ezekiel tortilla wrap 3. Enjoy! EXPERIENCE NUTRITION improves the lives, health and nutrition of the sports community, athletes, sports fans, corporations and kids to enjoy healthy food and a healthier life through interactive nutrition education: speaking engagements, nutrition cooking classes & events, books and videos. Learn about our programs, get nutrition tips and recipes, featuring former NFL players and wives, and buy our new book available Summer 2013: 9 Ways 90 Days to Enjoy Food & Life: A step-by-step action plan to simple healthy eating & lifestyle. www.EXPNutrition.com www.facebook.com/experience.nutrition.now @nutritionauthor
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1. Bring water to a boil in a medium saucepan. 2. Rinse the quinoa under cold water for several minutes to remove the bitter film on it. 3. Once water is boiling, add quinoa and reduce heat to a simmer. Cook for 20 minutes, or until all the water is absorbed, and the quinoa is light and fluffy. Spread out onto a flat baking pan to cool. 4. While the quinoa is cooking and cooling, prepare the rest of the ingredients as follows, and put them all into a big bowl: - Quarter the cucumber lengthwise, slice into small chunks - Halve the tomatoes - Remove the mint leaves from the sprigs, and chop finely
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- Halve the avocado, remove the pit, remove the soft flesh from the skin, and cut into inch chunks (if youve never done this before, click here to watch me show you how) - Remove the garlic from the skin, and mince finely 5. Once all ingredients are in a large bowl, add the pumpkin seeds and juice the lemon directly into the bowl, making sure that all the avocado pieces are covered with the lemon juice so that they dont turn brown. NOTE: if this salad is being prepared in advance and you want it look super pretty, wait until just before serving to mix in the avocado and mint. Splash the avocado with a little extra lemon juice before you add it to the bowl so it will stay nice and green. 6. Add the olive oil, salt and pepper, and toss all the ingredients together, making sure they are well coated. 7. Add the cooled quinoa to the rest of the ingredients, and toss together. 8. Taste the salad, and add more salt and pepper if needed. 9. Serve on its own for a snack or small lunch, or use as a side dish for lunch or dinner.
Do you want to start eating healthy but dont know where to start? Do you think that eating healthy has to be expensive and time consuming? Have you tried to eat healthy before, but life just gets in the way? Ashley Srokosz, Registered Holistic Nutritionist, works with women who want to eat healthy while saving time and money. Visit www.lovewhatyoueat.ca to get your FREE guide to getting started, along with tons of other healthy tips and tricks. facebook.com/AshleySrokoszRHN Twitter @lovewhatyoueat
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Vegetable Burrito
This is one of our favorite kid-friendly recipes for busy moms trying to juggle health and convenience. This recipe is perfect for those busy nights when a baseball game is only 30 minutes away or youre preparing for dance class and need a quick grab-n-go dinner. With a little planning, this healthy recipe can actually be wrapped and rolled in just a few minutes (tip: make your veggie mix the night before). Most exciting for moms is that one veggie burrito has at least 2 servings of vegetables. Hows that for a guilt-free family meal? Ingredients: 1/2 cup shredded carrots 1/2 cup chopped broccoli 1/2 cup cauliflower 4 ounces shredded low fat cheddar cheese 1/4 cup fat-free Ranch salad dressing 1/2 tsp chili powder 1 cup torn spinach leaves 1 pinch salt 1 pinch fresh ground black pepper 4 whole wheat tortillas diced chicken breast (optional)
Directions: 1. In a large mixing bowl, combine the carrots, broccoli, cauliflower, cheese, Ranch dressing, chili powder, and a pinch of salt and pepper. 2. Lay tortillas on a flat surface and spoon about 12 cup of the veggie mix and 14 cup of the lettuce down the center. Fold over one end of the tortilla over the mixture and roll tightly around the mixture. Recipe courtesy of Mandy Curry, Co-Founder of Healthy Kids Inc- dedicated to helping busy families adopt a healthy eating lifestyle. Find HKI at: http://healthykidsinc.com Video Link to Chefs Cooking Tutorial showing viewers how to make this dish: http://healthykidsinc.com/planner/week-46-planner/crunchy-veggie-burritos/
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HERE
3. 4. 5. 6. 7. 8. 9.
slices lengthways using a vegetable peeler. Cut lengthways to make them thinner in width if you like. Slice your mushrooms Heat a good glug of the avocado/coconut/olive oil in a large frying pan on a moderate heat and add the mushrooms, ginger and garlic. Saute until the mushrooms are nicely softened. Add the cashews to the pan and heat through for a few minutes Now add your pile of voodles to the pan and stir well. Cook them just until they soften slightly. A minute should do it. Now splash some tamari/soy sauce/coconut aminos and a glug of toasted sesame oil into the pan and mix to finish off. Transfer to a serving bowl and eat! My name is Andrea Saunder and I am truly blessed to work with amazing women on their health and happiness goals. I use my skills as a certified holistic health coach to help busy, stressed out women regain their energy mojo and achieve their happiest selves. Check out my website for fun, creative health advice and recipes [http://lifeafterbread.co.uk] Join in the food and health fun on Facebook [http://www.facebook.com/lifeafterbread] and Pinterest [http://pinterest.com/lifeafterbread/] and Twitter [https://twitter.com/lifeafterbread]
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Summer Salads
Avocado
Heres what youll need: 1-cup of chopped cilantro (really its up to your liking) 1-big (HAS) Avocado (large) 1-mango (large if possible) 1-lime
Salad
Avocado and Mango Salad, here we come! Yup, you may not think these flavors may go well together, but once you try it, youll want some more.
This salad will be sufficient for about four servings if you use a large size mango and avocado. Rinse the cilantro. Finely chop it up (on your Madeira or Luna cutting board) until you have one full cup. Peel the avocado by cutting into it all the way through lengthwise until you hit the pit, without pulling out your knife, rotate it so that you continue to cut all the way around and you end up where you started. This will allow you to open the avocado in half. Remove the pit. Now you are ready to cut vertical lines into the avocado halves and then horizontal ones, as if making a grid. The easiest way to take the avocado out now is by using a spoon. Gently slide the spoon against the avocado skin and scoop out your diced avocado. You can start mixing it into your finely chopped cilantro, or place it in a separate bowl. Next, rinse your mango. You can begin by cutting as much as you can from each side of the mango. If you have never done this before, the best way to peel and cut a mango is by cutting off the skin (however, some people like me eat the skin and its pretty tasty).
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You can cut the skin off with a peering knife of a potato peeler. You can cut the bottom part that I call the belly button, and set it vertically on your (Maestro) cutting board and look at which direction the oval shaped seed stands. You will see the two broad sides where you will cut along the seed. If your knife hits the seed, maneuver your way around it. Then continue to cut off any excess mango from the seed. Once you have cut the big portions off, dice the mango into small cubes of your desired size and add them to your cilantro and avocado mix. Now you can cut your lime in half and squeeze the lime juice into it. Mix it well and viola! You now have a great salad to munch on or to add as a side dish to a main course such as grilled chicken or steak. You can refrigerate your salad or eat it at room temperature and then add any meats of seafood into it if you like.
Dali Rivera is an Army serviceconnected disabled veteran and the owner of The Maestro Blocks Collection by ERS, LLC. She loves quick, easy and healthy meals because while she runs her company (ERS, LLC), she is mother to her two daughters ages 5 and 6 and cares for her disabled veteran husband and business partner, Henry Rivera while also attending graduate school. If anyone knows the importance of great recipes for on-the-go moms, its Dali! This is also why she invited professionals like her to share their delicious and easy recipes in this erecipe book. Enjoy! Like The Maestro Blocks on Facebook Read our Blog on our website http://www.maestroblocks.com Follow us on Twitter @MaestroBlocks
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Instructions: 1. Place kale in a large mixing bowl with room to toss 2. Whisk together lemon juice, extra virgin olive oil, salt and pepper 3. Pour dressing over kale 4. Massage dressing into kale leaves for a few minutes until all leaves are well coated 5. Place salad in refrigerator for at least 30 minutes (and up to a few days) to allow flavors to blend 6. If desired, sprinkle individual servings of salad with parmesan cheese and/or crushed red pepper when serving
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Prep time: 20 minutes Ingredients: -Quinoa -Greens (a variety) -Zucchini -Sprouts -Grape tomatoes -Avocado
-Garlic -Extra virgin olive oil -Balsamic vinegar Tools: -Medium sauce pan -Spiraler (optional!) -Garlic press
Directions: Rinse the quinoa well, then put 1 cup of quinoa and 2 cups of water in the sauce pan. Heat at high until it reaches a boil. Cover and simmer for 15 minutes, or until the water is all absorbed. *I recommend prepping large amounts of quinoa and keeping it in the fridge, for a quicker dish! Put raw greens (in this photo I used arugula and romaine) in the center of the
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plate. Top with zucchini (spiraled makes for an amazing texture and looks so pretty!), sprouts, grape tomatoes, and avocado. Spoon quinoa around the outside of the greens. Add some pressed garlic on the top, and drizzle with extra virgin olive oil and some balsamic vinegar. Chew slowly and enjoy the protein, calcium, iron, and vitamins in this refreshing meal! Jennifer Hill is a Certified Holistic Health Coach, who specializes in helping the helpers. People who generously give of themselves to take care of others, but find their own needs fall to the side. She works closely and intuitively with her clients to set up attainable goals, and to make some room for self-care and nourishment in their busy lives. She offers one-on-one coaching, group sessions, wellness workshops, and is available for corporate education programs. Find out more at www.newleafhealthcoaching.com
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Total Time: 3 Days, 1 Hour & 20 Minutes, WAIT! Its not THAT bad! Its worth it! Active Time: 20 Minutes, see I told you it was worth it! Serves: 4 (10oz) glasses, but do you really want to share? Ingredients: 1 cup of Canilla Rice 2 teaspoon of Ground Cinnamon (Optional)** 1 Cinnamon Stick 1 tablespoon Vanilla Extract 1 & cups of Boiling Water cup of Granulated Sugar* 2 cups of Cold Water Dash of Ground Cinnamon for Garnish
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Equipment: Pitcher, that can stand heat Pot Dry Measuring Cups Liquid Measuring Cups Measuring Spoons
Directions: 1. Measure out the rice, ground cinnamon, cinnamon stick, vanilla, sugar, and water to be boiled 2. Put the dry ingredients and vanilla in your pitcher and set aside 3. Boil the 1 & cups of water in a pot on med-high heat 4. Once the water boils, pour into the pitcher where the rest of your ingredients are and stir with your wooden spoon; cover, set aside, and let the rice mixture soak at room temperature for three days 5. After three days take all contents of the pitcher and put it in the blender 6. Blend the mixture until the rice is ground finely and then transfer to your serving pitcher 7. Add the 2 cups of cold water to the mixture to the horchata and stir 8. Chill the horchata for an hour before serving 9. When you are ready to serve, stir the horchata with your wooden spoon (pulverized rice mixture settles), put ice in your glasses, pour, and garnish with a sprinkle of cinnamon, ENJOY! *You may use brown sugar ** I say the ground cinnamon is optional because not everyone likes the powerful taste of cinnamon, so if you dont really like the taste you can stick to just one cinnamon stick #PastryProblems: Youre asked to contribute to an #erecipebook by @MaestroBlocks & ppl automatically assume youre submitting a #dessert #notSOfast #fastenyourseatbelts HOLD UP! Wait a minute! I may be a pastry chef, but I dont sugar coat everything! Horchata is a traditional Latin American drink made from rice and cinnamon sticks, the rice and cinnamon sticks get into a hot tub of boiling water, along with their friends sugar and vanilla. You then let the ingredients soak a couple days and blend it all up, & VOILA! Youve got yourself some homemade horchata! Its perfect on a hot sunny day when youre just trying to cool off, or just anytime! I chose this
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recipe because its a perfect thirst quencher and an even better dessert! I know, I know, I said I wouldnt turn in a dessert recipe but I lied; sue me! I had to sneak it in somehow! Just pour the lovely drink into your ice cream maker and let it churn! And just like that, youve got yourself some Horchata ice cream! OMG, YUM!!!!!! Tweet Me: @PastryProblems
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About Sue: Suetables is an inspired Canadian-based company that designs, creates and hand stamps personalized, meaningful sterling silver jewelry and ships it across NA. We sell to clients and we wholesale to reps/aka "mompreneurs" across the country to help them create their own little jewelry businesses! www.suetables.com Facebook: www.facebook.com/suetables Twitter: www.twitter.com/suetables Pinterest: www.pinterest.com/suetablesinc/ Tumblr: http://suetables-jewlery.tumblr.com Instagram: http://instagram.com/suetables Blog: www.suetables.com/ca/blog
Delicious and tasty homemade green sherbet that even the kids love it. This sherbet is chemical free and full with great immune system and rich nutrients. Very quick and easy to make, in less than 5 minutes you can have this delicious sherbet in your glass. Ingredients: 1 Cup Apple Juice 1 Mango 1 Banana Handful Spinach 4 Cups Ice 4 Teaspoon Honey Blend everything together in a blender. Viola! Its great for breakfast, as a snack or just because Enjoy!
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Guiltless Desserts
Chewy Vegan Gluten Free Oatmeal Cookies
This recipe gives you those chewy cookies you crave at 2:30p for a post lunch happy dance. Wholesome sweetness that wont ruin your healthy efforts, but provide a wonderful mouth feel that is satisfying. They most certainly are treats to savor and eat recreationally as they are designed to be. I love the baking aroma of these cookies it fills my place with earthy vanilla, clove, and cinnamon. Its like being wrapped in a blanket of deliciousness. The yummy begins in the oven with these cookies. Enjoy! INGREDIENTS: 1 stick Nature Balance shortening (1/2 cup) 1 tsp baking soda 2 cups Trader Joes Rolled oats 1 cup Bobs oat flour 1 cup coconut sugar cup xylitol 1 cup unsweetened applesauce 2 tbs ground flax seed tsp psyllium husk 1 tsp cinnamon 1 tsp powder vanilla or non alcohol vanilla extract 1 dash clove 1/8 tsp 33imalayan salt 1 cup almond butter cup cranberries or raisins 1 tsp orange zest DIRECTIONS: 1. Preheat oven to 350 Fahrenheit. 2. In a large mixing bowl, combine the nature balance shortening, coconut sugar, and xylitol and beat until creamy. Add in the almond butter and beat creamy.
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3. Add the applesauce, ground flaxseed, vanilla, cinnamon, clove, Himalayan salt, psyllium husks and mix in well. 4. Stir in the oats and oat flour. Add the cranberries and orange zest, mix in so they are through out the dough. 5. Place a tablespoon of dough on parchment paper lined cookie sheets, space them about 2 inches apart. 6. Bake about 12 minutes. The smell will intensify and they will be just deeper brown around the edges. 2 Take the cookies out and let cool on a rack for about an hour to set. Once fully cooled they will be chewy. They will keep for 4 days in an airtight container. They also freeze well. Makes 24 satisfying cookies. Psalm Lewis Psalm struggled with weight gain, since age six. She spent her adulthood grappling with morbid obesity. After several failures and successes, she was able to get to a decent weight, but she was wrought with fear of weight re-gain. Psalm was also plagued with the shame that came from the feeling of being victimized by food. She has been there. She is now maintaining a 200 lb weight loss, by choosing the healthy weight lifestyle that works for her. Psalm received training at the Institute for Integrative Nutrition in New York City to be a Certified Health Coach. Along the way, she found the Whole Food Lifestyle and became a Certified Alissa Cohen Living Food Chef Instructor. Psalm is also a Reiki Master and has been initiated under several other systems. She leads monthly raw food and vegan cooking classes. She provides private and group conscious nourishment coaching programs, fulfilling her mission to help others lose the weight, keep it off, enjoy their food, and enjoy their bodies. She facilitates the chronic dieter to create the yummy life they have been craving! Twitter: @collardgal Facebook http://www.facebook.com/CollardGal?freef=ts
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Instructions 1. Preheat oven to 300F. Line a baking sheet with parchment or a silicone baking sheet and set aside. 2. Put the popcorn in a large brown paper bag or container with a lid. 3. In a small saucepan over medium heat, combine all of the ingredients listed above and stir until the sugar has dissolved. 4. Drizzle the mixture over the popcorn, seal the bag or bowl and shake until the popcorn is coated and moist. Spread the popcorn evenly on the baking sheet and bake until the popcorn is dry, 10-15 minutes. Brief Bio: Jennifer M Sterling is a Holistic Nutritionist & Allergen Free Pastry Chef. She can usually be found whipping up delicious allergen free desserts in the Sterling Sweets kitchen. When shes not baking shes speaking parentese to her beautiful son or helping people with food allergies and intolerances rediscover their love of food as a nutrition counselor at Sterling Wellness. www.sterlingsweets.com http://jennifermsterling.com Twitter: www.twitter.com/SterlingSweets Facebook: www.facebook.com/sterlingsweets
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I have to confess, I am a choco-holic, and there you have it. I am a health-coach with a chocolate obsession. Before you make any conclusions let me explain. In the past chocolate ruled my life, we had a love-hate relationship. I ate it, then I felt so guilty. I would have a whole bag of chocolate, feel sick and the next day run to the gym. It was bad. Until I learned the truth about chocolate, well about cacao. Cacao the fruit that gives us chocolate is actually a super food. Raw chocolate that is, has one of the highest levels of antioxidants in the planet, and it also has more than 300 nutritional elements. But please remember that it needs to be raw, and at least 70% cacao. After learning these my view of chocolate completely changed. I understood that if I had it raw, combined with the right ingredients it was actually good for me. I began to experiment, and this is how this recipe came about. It is a perfect treat, dessert, or after-school snack. Packed with antioxidants and protein, is the perfect choice when you are looking for a healthy yummy
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treat. My girls love it, and I am guiltless about giving it to them. One great thing about this recipe is you can make it with rice malt syrup to lower the sugar content or with raw honey. Also because all the ingredients are raw you can actually try it as you go and adjust the sweetness. I also use a little bit of stevia to omit some of the sugar content. Ingredients 1 cup organic virgin coconut oil (it actually boost your metabolism, so no worries) 1/2 cup coconut cream (I use the light variety, just make sure the can has a BPA free lining I use this brand, if you have a high power blender you could make your own coconut milk/cream with 1/2 raw shredded coconut and 1/2 cup of water mix it well until a creamy consistency is formed) 3/4 cup Raw cacao powder 2 tbs raw sesame seeds 2 tbs raw hemp seeds 2 tbs cacao nibs 3 scoops raw protein powder (I love Sunwarrior protein, it is a complete raw protein and has a great texture) 1 1/2 - 3 tsp Stevia granules (NuNaturals has a great taste) 3 tbs Rice Malt Syrup, or 2tbs Raw Honey. pinch of salt (Pink Himalayan sea salt is my fav)
First mix all the wet ingredients in a blender, add the raw protein powder and be sure it is mixed well before adding the raw cacao powder. When you see there
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are no lumps you can start adding the sweeteners, I always start with the stevia, and then adjust the flower and sweetness with the rice syrup or honey. Finally add the seeds and nibs, just mix to combine, they add great crunchiness to the mixture. Line a muffin/cupcake pan (12) with paper-cups and pour the mixture into each cup, filling it half way. Freeze for at least 3 hours, and you are ready to try them. Keep them in the freezer in an airtight container.
Im MariaFer a Whole Living Expert. Also a mom, daughter, sister, wife, cook, coach, entrepreneur, food-lover, yogi, runner, walker, reader, health-fanatic, smoothie-maker, environmentalist, organic-fanatic. My mission is to help Moms get more energy to start living the life they dream about, and guide them on how to nourish their families from the inside out. Every family is meant to have a blissfully-nourished life. casahealthy.com casahealthy.com health begins at your home health begins at your home
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Gluten Free Chocolate-Chunk Cookies Makes about 15 Cookies Prep-time: 10 minutes Bake time: 10-12 minutes INGREDIENTS: 1/2 cup unsalted Almond Butter, well stirred 1/2 cup Hazelnut Butter 3/4 cup Succanat 1 large Egg 1/2 tsp Baking Soda 1/4 tsp Salt INSTRUCTION: 1. Preheat oven to 350F. In a medium bowl stir together the first eight ingredients until they are blended. Then stir in the chopped chocolate pieces. 2. Line a baking pan with parchment paper, drop the dough by rounded tablespoonfuls onto the baking sheet. Bake for 10-12 minutes or until lightly browned. Let the cookies cool on the baking sheet for a few minutes before you move them on to a wire rack to let them cool completely. If you make these for your kids you may experiment with substituting the Hazelnut Butter for Peanut Butter. Note: Don't substitute the Bakers Chocolate for Chocolate Chips. You wont get the same texture and gooey chewy goodness. Another Note: The cookies will be 1/4 tsp Ground Cinnamon A pinch of each, Clove and Cardamom, ground 3 oz Dark Chocolate (Baker's Chocolate), broken into small pieces (70% cocoa or greater is best)
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quite soft and may feel undone. Dont attempt to move them when they are still hot. They will be nicely shaped and together once theyve cooled down. Claudia Richey is a Fitness Expert and Ayurvedic Wellness Practitioner. She is the founder of DoshaFit, merging ancient Ayurveda with Modern Exercise Science, and the creator of The Breaking Free Program which teaches women to manage their weight and live a healthy life according to their bodymind type. Claudia teaches Trainers and Health Coaches to help their clients succeed using the DoshaFit Way of Life. You can find Claudias work at www.ClaudiaRichey.com .
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This yummy sorbet recipe came to me years ago when I was looking for a recipe that had no sugar but was sweet and refreshing. I fell in love with it because of it's simplicity and full flavor. It's been a favorite at BBQs and I'm always a welcome guest to summer parties, just as long I bring a big batch of this Tropical Sorbet with me. A dear friend likes to take a big scoop of Sorbet and blends it with 1 ounce of White Rum and 1 cup of Coconut Water. It's her favorite summertime cocktail. I left the rum out of this recipe to keep it kid-friendly and show you how quick and easy desert can be. I hope you will enjoy this just as much as I do!
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Serves 6. Preparation Time: 10 minutes Ingredients: 1 cup frozen, unsweetened Pineapple chunks 1 cup frozen Mango slices or chunks 1 cup frozen Banana slices 2 tbsp Maple Flakes 1/2 cup Coconut Water 2 tbsp freshly squeezed Lime Juice
Fresh Mint and additional Maple Flakes as garnish. How it's made: Place the Pineapple, Mango, Banana and Maple Flakes in the bowl of a food processor. Pulse until finely chopped. 1. Combine the Coconut Water and Lime Juice in a small bowl. Through the feed tube pour the Coconut Water mixture into the food processor while it's running. 1. Process until smooth and creamy, stopping once or twice to scrape down the side of the bowl. 1. Transfer the sorbet to bowls. Garnish with fresh Mint and additional Maple Flakes, as desired. You may also want to transfer the sorbet to popsicle shapes and freeze for a yummy refreshing snack for the kids, or for a barbecue outside on a beautiful sunny summer evening. Web: http://www.DoshaFit.com Facebook: http://www.facebook.com/doshafit Twitter: http://www.twitter.com/wellnessprofit
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