All recipes

Easy Nutty Energy Bites

by

Hello Friends, Happy Monday! I wanted to share a really quick and easy recipe my family has been enjoying this summer. These tasty and easy nutty energy bites are a healthful sweet treat that I’m sure will be making their way into my kiddos lunch boxes as they head back to school this week.

You know I love my chocolate and sweet treats, but I want to make them in the most healthful way possible–with wholesome ingredients that won’t sap my energy or derail my health and with sweetness that is balanced by protein and fiber to avoid a blood sugar spike or crash.

Easy Nutty Energy Bites

I love this recipe because its so flexible. This is one of my favorite combinations, but you can use any combo of nuts, seeds, oats, unsweetened coconut flakes, chocolate chips, raisins or other dried fruit for endless variations to suit everyone in the family.

And if you’re short on time or don’t feel like rolling out all of the bites, just grab a spoon and eat it right out of the bowl like you would cookie dough, its that good!

XO,  Kristi

PS – Speaking of school, its that time again! Make sure to check out my blog post Real Food School Lunches in Under Ten Minutes a Day for my favorite healthy lunchbox options and tips for making packing healthy lunches a breeze. Well as much of a breeze as packing lunches every day can be!

Print Recipe
5 from 1 vote

Easy Nutty Energy Bites

These make a perfect, healthful treat to satisfy your sweet cravings without the blood sugar crash and without derailing your health.
Calories: 3046kcal

Ingredients

Stir together:

Add in:

  • 1/3 c chopped walnuts
  • 1/3 c raw pumpkin seeds
  • 1/3 c mini chocolate chips we use Enjoy Life brand allergen free chocolate
  • OR 1 cup total of any combination of nuts seeds, oatmeal, unsweetened coconut flakes or dried fruit you prefer

Instructions

  • Roll the "dough" into small bite sized balls. You may need to adjust the amount of almond butter, honey and protein powder slightly as there is a lot of variation in the thickness of different brands of almond butter and raw honey. If your dough is too sticky to roll out, add a bit more Complete or just put it in the fridge for an hour or so. If its too dry, add a bit more honey or a bit of nut, coconut or olive
  • oil. Adjust as needed, you can't mess these up!
  • Store in an airtight container in the refrigerator and enjoy! These freeze well if you want to save them longer.

Notes

A quick note about protein powders. I used to be a firm believer that protein powders aren't real food. Most aren't. I avoid anything with whey (a highly inflammatory and unhealthful byproduct of the dairy industry), processed or artificial sweeteners, colors, preservatives or additives. Juice Plus Complete is the only protein powder I've found that meets my definition of real food--minimally processed, nutrient dense, whole food, plant based protein from chemical-free, non-GMO legumes. grains, seeds and even mushrooms, one of the only food sources of Vitamin D--and its low glycemic and actually tastes really good! If you're interested in purchasing Complete I'd love to help! Just follow my link or shoot me a message.

Double Chocolate Buckwheat Waffles

by

You all know I love my chocolate, and I also love buckwheat. And these Double Chocolate Buckwheat Waffles, well, they’re pretty magical!

So when my son and I went on a date to a local coffee shop where they sell the most amazing gluten free, chocolate waffles (warm chocolate-y goodness that reminded me of my Buckwheat Brownies) we had to come home and try to recreate them.

After trying out the few recipes I found on Pinterest, none of them were really what we were looking for. So we started experimenting. At least a dozen batches later, my tasters finally said this one was the winner. It’s not quite Honey + Moon’s chocolate bubble waffles (which I highly recommend trying if you’re local), but they’re just as delicious! We don’t have a bubble waffle iron, but if you do please try these out in it and let me know what you think.

Double Chocolate Buckwheat Waffles

If you’re interested in some of the healthful properties of buckwheat, you can read more about that (and get the recipe for Matteo’s Buckwheat Pancakes) here.

Or just dive right in to making these! They’re part healthy breakfast, part dessert, and 100% delicious. They will make the perfect Valentine’s Day breakfast for all of your loves!

XO,

Kristi

Print Recipe

Double Chocolate Buckwheat Waffles (gluten free, dairy free, refined sugar free)

Delicious, healthful, chocolatey goodness in these gluten, dairy and refined sugar free waffles. Egg free/vegan option.
Calories: 2093kcal

Ingredients

  • 1 1/2 cups Buckwheat flour
  • 3/4 c. raw cacao (I like Navitas Organics Raw Cacao)
  • 1 tsp. unrefined sea salt
  • 1 tsp. baking soda
  • 1 tsp organic cinnamon (optional)
  • 1 1/2 c. vegan "buttermilk" (1 T apple cider vinegar or lemon juice + unsweetened, unflavored almond milk, or your favorite plant based milk, to fill a 1-1/2 cup liquid measure; let sit for a few minutes to sour)
  • 2 farm fresh or organic eggs
  • 1/2 c. pure maple syrup
  • 2 tsp vanilla extract
  • 1/2 c. melted coconut oil
  • 1 c. Enjoy Life Dark Chocolate Morsels

Instructions

  • Whisk together dry ingredients in a mixing bowl.
    In a separate bowl, whisk together the buttermilk, eggs, maple syrup & vanilla. Stir buttermilk mixture into the dry ingredients, then add the coconut oil. (This prevents the coconut oil from solidifying if your milk and eggs aren't at room temperature.) Stir until well combined.
    Stir in the chocolate chips. Let the batter sit for a few minutes for the buckwheat to absorb the wet ingredients and the batter to thicken up a bit, If your batter is too thick, add a tiny bit more almond milk. Meanwhile, heat your waffle iron.
    When waffle iron is hot, scoop about 1 cup of batter onto your waffle iron and cook according to your waffle maker's directions. With my waffle iron, the indicator light comes on well before the waffles are actually done. I found setting a timer for 4-5 minutes worked perfectly. If your waffles don't come cleanly & easily out of the waffle maker, you probably need to cook them longer.
    Carefully remove waffles from waffle maker, place on a plate, and keep warm in a 200 degree preheated oven, if desired, while you make the rest of the waffles.
    We enjoy these waffles plain or with berries or banana slices. Feel free to serve with pure maple syrup if you wish! These will keep well in a zip lock baggie for 2-3 days (although I can't say any of ours have lasted that long!) or they freeze well. To reheat, place on a sheet pan and warm in the oven or pop in the toaster.
    Enjoy!!    

Notes

MAKES APPROX. 6 FULL SIZE WAFFLES (24 QUARTERS) OR 9-12 SERVINGS
You can substitute an equal amount of coconut palm sugar in place of the maple syrup if you prefer. I've tried both and it works great.
I haven't tried this recipe with flax eggs, but I think it would work fine for a vegan/ egg free version. If you try it, please let me know!
I'm a dark chocolate girl, so I love the dark chocolate morsels, but we also tried this recipe with Enjoy Life milk chocolate mini chips and they work just fine too.

Summer Tomato Corn Salad

by

Hello friends!

One of the fun things about focusing on eating fresh fruits and vegetables is that your meals change with the seasons and what is available locally at any given time. In the summertime, the way I cook changes completely. In the winter I tend to make a lot of soups, stews, chili, crock pot meals and heavier pasta dishes. When we have an abundance of local goodness from the farm and our farmers market, I love to eat as fresh and close to the earth as possible.

I actually don’t know if you can really call most of what I do during the summer “cooking”. And this hardly even qualifies as a recipe. But its still one of our favorite summer dishes.

Summer Tomato Corn SaladWhen we make sweet corn, I always cook a few extra ears for this salad. If your corn is really fresh and tender, you don’t even have to cook it! I chop the freshest most delicious tomatoes we have (preferably a mix of sungolds, grape or cherry, and different colors of heirloom tomatoes) and then add the leftover corn (cut from the cob).

Drizzle with a good quality extra virgin olive oil, sprinkle with sea salt and pepper. and a generous handful of fresh basil. Summer heaven on a plate!

This salad is delicious on its own or as a side salad with an organic, pastured chicken breast.

Print Recipe

Summer Tomato Corn Salad

Calories: 235kcal

Ingredients

  • 2-3 cobs sweet corn kernels removed (please use organic, non-GMO corn)
  • Aprrox. 1 lb fresh local summer tomatoes 3 medium tomatoes or a combination of sun gold, grape, cherry and heirlooms
  • Approx. 1/4 c. Fresh basil leaves thinly sliced
  • Extra virgin olive oil
  • Sea salt & pepper to taste

Instructions

  • Combine corn, tomatoes & basil in bowl. Add extra virgin olive oil, salt and pepper & toss gently to combine.
  • Enjoy immediately or store, refrigerated, up to 2 days.

Make sure to check out the Upcoming Events on my website and follow me on Facebook for all of the latest news!

Have a great week! Especially those of you heading back to school this week!!!

XOXO,

Kristi

PS:  If you’re heading back to school this week and need some lunch box inspiration, check out my blog post on Real Food School Lunches in Ten Minutes a Day!

Chocolate Crisp Rice Protein Treats

by

Hello Friends! I promised you I would post this Chocolate Crisp Rice Protein Treats recipe this week, so here it is!

Chocolate Crisp Rice Protein Treats

I can’t really take the credit for this one. I originally got this recipe from my friend and mentor Bonnie Schnautz, ND of BRenewed Wellness Center. But it is so deliciously addictive and is a regular at our house so I have to pass it on to all of you!

I make these with Juice Plus Complete, my favorite whole food, plant-based protein powder. When it comes to protein powders, I’m extremely picky. Plant-based is a must. I avoid anything with whey (a highly processed by-product of the commercial dairy industry loaded with hormones and antibiotics) or any artificial flavors, colors, sweeteners or other questionable additives. Complete contains 15 different plants including nutrient dense legumes, ancient grains, broccoli sprouts, pomegranate, spirulina and even mushrooms. It is also high fiber, low glycemic, non-GMO and is NSF certified to be free of chemicals, heavy metals and any other contaminants or fillers.

Chocolate Crisp Rice Protein Treats

Try these for a delicious treat or (don’t tell my kids) they could even be a high protein, nutrient dense breakfast bar. Just don’t eat the whole pan at once!

Print Recipe

Chocolate Crisp Rice Protein Treats

Ingredients

  • 1/2 c. all natural organic peanut butter (make sure to buy a brand with no sugar added. We use Aldi's Simply Nature brand)
  • 1/2 c. raw honey
  • 1 scoop 1/3 c
  • Chocolate Complete
  • or your favorite whole food plant-based protein powder
  • 1-1/2 to 2 c. gluten free crisp rice cereal (I use
  • Barbara's Organic Brown Rice Crisps
  • )

Instructions

  • Stir together the peanut butter, raw honey and Chocolate complete. Mix in the crisp rice cereal. I start with 1-1/2 cups and then add more as needed. It really varies depending on your brand of peanut butter and how runny or thick your honey is.
  • Press into an 8x8 pan and cover tightly. I keep ours in the refrigerator. If you like them softer, room temperature is fine too. Enjoy!

Delicious Dairy Free Pesto

by

Pesto might be one of my favorite summer foods. In Liguria, Italy, the home of pesto, it is made with basil Genovese and often served with a small, dense, twisted pasta also native to Liguria called trofie. Traditionally in Pasta al Trofie, blanched red potatoes and green beans are tossed with the trofie and pesto.

Sadly, I haven’t found anyone who makes gluten free trofie, but I do so love fresh pesto! Right now while my patio pots are overflowing with fresh herbs and we have an abundance of green beans from the farm, I’m really loving making this recipe and using about a third of it as the topping for my Garlic & Herb Wild Salmon, about one third stirred into green beans prepared per these instructions from thekitchn.com and the final third we spoon over a side dish of rice. The perfect light summery dinner.

While it’s not traditional, I like to use half basil and half parsley in my pesto and I substitute walnuts for the traditional pine nuts, both for cost & availability reasons and because walnuts have so many health benefits! I increase the amount of nuts and add an extra pinch of sea salt to make up for the missing cheese, which YOU won’t miss at all, I promise.

Buon appetito!

Print Recipe

Delicious Dairy Free Pesto

Ingredients

  • 1 cup fresh basil leaves tightly packed
  • 1 cup fresh flat leaf Italian parsley leaves
  • 2 cloves fresh garlic
  • 1/2 tsp sea salt plus more to taste
  • 1/4 tsp fresh ground black pepper plus more to taste
  • 1/2 cup toasted walnuts
  • About 2/3 cup good quality extra virgin olive oil

Instructions

  • Place first 6 ingredients (everything but olive oil) into food processor and pulse until finely chopped. With the food processor still running, gradually pour in the olive oil, until the pesto reaches a smooth and thick consistency. Taste and season with additional sea salt and pepper, as needed.
    Serve over pasta, vegetables, rice or anything your heart desires!

Paleo Carrot Cupcakes

by

Happy Easter, friends!

I absolutely love spring. It has been beautiful here the past few days and getting outside for soccer games and walks around the neighborhood is so good for my soul! Easter is also one of my favorite holidays, maybe because its spring and also, I think, because the focus is on faith and enjoying time together rather than all of the other trappings that makes some other holidays so hectic and stressful.

Today I have a new recipe for you that is perfect for your Easter celebration this weekend and a book recommendation.

Paleo Carrot Cupcakes

Paleo Carrot Cupcakes

When our daughter turned one, I wanted to make carrot cake cupcakes for her birthday. Of course they had to be gluten and dairy free, but I also wanted them to be free of refined sugar and oils and as healthful as I could make them. I looked at dozens of recipes and none were quite what I wanted. So I used all of my healthy baking tricks and created these. They were a big hit with the whole family. So much so that I made them again for my husband’s birthday a month later and for Juliette’s 2nd birthday as well.

These cupcakes are so healthful, high protein and nutrient dense they could easily be breakfast muffins. Without the icing, they are completely free of any refined sugar. For moist, delicious and nutritious muffins, add in the walnuts and golden raisins and skip the icing. Shhh …. don’t tell my family they’re really super healthy muffins, they think they’re getting cupcakes.

Since I was making these for birthday “cupcakes” and now an Easter treat, I did add icing with powdered sugar to make them a bit more fun and festive, but that is completely optional.

The maple icing is my dairy-free version of a buttercream icing and its delicious with these cupcakes. I love to top them with carrot & walnuts too, but that isn’t necessarily my kiddos favorite. So eat them plain, iced, or with whatever toppers you and yours will enjoy!

Paleo Carrot Cupcakes

Might I suggest, if you are looking for a delicious, fun and healthful treat for your Easter brunch these might be the perfect thing. They will be making an appearance at our house next weekend!

If you’re looking for other Easter treats, you might also consider my Buckwheat Brownies (gluten free, dairy free and refined sugar and oil free) or these amazing little Salted Caramel Almond Clusters.

Lessons from The Blue Zones

The past few weeks I’ve been reading a book called The Blue Zones by Dan Buettner. Buettner and a team of researchers have spent years finding and researching places around the world with extraordinarily high concentrations of centenarians. They have found five such “Blue Zones” and Buettner tells stories of the centenarians he has met in each of the Blue Zones and outlines the diet and lifestyle factors which appear to contribute to the health and longevity of people of these regions. It’s a fascinating read for anyone interested in healthy living. The amazing thing is not just the longevity of the people of these regions, but their health as they age. He tells stories of 80 or 90 year olds he mistakes for 60. And they continue to be very active, walking every day, working in their farms, vineyards and gardens, caring for grandchildren and great-grandchildren, spending time with friends and family and contributing their communities well into their 80s, 90s and 100s.

Here are some of the common factors which appear to increase both the life span and more importantly, the health span of people in these regions:

  1. Move more — Stay active! Intentional exercise is wonderful, but just adding more movement to your every day life appears to make a big difference. Walk more. Park at the back of the parking lot and walk further to the store or office. If you work at a desk all day, get up and walk around the office for five minutes every hour. Climb stairs. Ride a bike. Garden. Play a recreational sport. Stretch while you’re watching tv in the evenings. Do yoga. Do isometrics while you’re standing in line at the grocery store. Chase your kids or grand kids around. The healthiest people don’t sit still and continue to stay active as they age.
  2. Eat less — Okinawans say “hara hachi bu“ before every meal–a Confucian-inspired adage that is a reminder to stop eating when their stomachs are 80% full. We tend to eat until we’re full. Okinawans eat until they are no longer hungry. This is a significant difference. As one researcher notes, “We gain weight insidiously, not stuffing ourselves, but eating a little bit too much each day–mindlessly.” (Buettner at 271) As a result of this attitude, people in each of the Blue Zones tend to consume fewer calories every day. Reducing calorie intake has been shown in many studies to prolong life, and an expanding waistline correlates with an increase in almost every western disease including heart disease and diabetes.
  3. Eat a whole food, plant based diet — In addition to eating fewer calories, people in the Blue Zones also eat nutritionally dense, real unprocessed foods, rather than the calorie-dense and nutritionally deficient foods commonly found in the western world. Each of these cultures also eat a very limited amount of meat. Strict Seventh Day Adventists of Loma Linda, California (the only American Blue Zone) are vegetarians. The other Blue Zones traditionally only had access to meat on rare occasions and reserved it for Sundays or holidays. Traditional Sardinians, Nicoyans and Okinawans eat what they produce in their gardens, supplemented by duram wheat (Sardinians), sweet potato (Okinawans) or maize (Nicoyans). “[S]cientists analyzed six different studies of thousands of vegetarians and found that those that restrict meat are associated with living longer.” (Buettner at 275-76) Beans, whole grains, garden vegetables, fruit and nuts are the basis of all of these longevity diets. If/when you do eat meat, make sure it is from grass-fed or pastured, hormone and antibiotic free animals. When it comes to animal products, spend your grocery dollars on quality, rather than quantity.
  4. Have a purpose — Okinawans call it ikigai and the Nicoyans of Costa Rica call it plan de vida. Both phrases translate essentially as “why I wake up in the morning”. An 11 year study of people ages 65-92 found that individuals who had a strong sense of purpose, a goal in life, both lived longer and were sharper and higher functioning than those who did not. This may be as simple as caring for grand children or a hobby you enjoy. Volunteerism–helping others–is also important to feelings of fulfillment and healthful aging. Exercising your brain by learning a new language or doing things that are novel and complex has also been shown to decrease memory loss and may decrease risk of Alzheimer’s. (Buettner at 281)
  5. Relieve stress — Its so important to our health to find time and ways to slow down, relieve stress and increase our serenity and people in the Blue Zones all seem to do this well. Sardinians pour into the streets every day at 5 pm to socialize with their friends and neighbors. Nicoyans take a break every afternoon to rest and socialize. Traditional Okinawans each have a group of life-long friends called a “moai” that they visit with every evening before dinner. For Adventists, Saturday Sabbath is an entire day when they stop their work, homework, sports and weekly activities. They spend the day focused on God, family and spending time in nature (which often includes a hike). All of this results in a greater sense of well-being and lower stress. (Buettner at 284) Chronically elevated stress hormones causes chronic inflammation, which accelerates aging and increases our risk of all of the so-called “age-related” diseases such as heart disease, diabetes, Alzheimer’s and even cancer.
  6. Belong to a faith community — Centenaries in the Blue Zones are all people of faith. Studies have shown that attending religious services make a difference in how long a person lives. One study found those who attended religious services at least once a month reduced their risk of death by about a third, an impact about as great as that of moderate physical exercise. Faith in God and a higher purpose lowers stress levels and promotes peace. “It appears that people who pay attention to their spiritual side have lower rates of cardiovascular disease, depression, stress and suicide and their immune system seems to work better.” (Buettner at 288)
  7. Make Family a Priority — Centenarians in the Blue Zones “tended to marry, have children, and build their lives around that core. Their lives were imbued with familial duty, ritual, and a certain emphasis on togetherness.” (Buettner at 290-91) “By the time centenarians become centenarians, their lifelong devotion produced returns: Their children reciprocate their love and care. Their children check up on their parents, and in four of the five Blue Zones, the younger generation welcomes the older generation into their homes. Studies have found that elders who live with their children are less susceptible to disease, eat healthier diets, have lower levels of stress, and have a much lower incidence of serious accidents.” (Buettner at 291) Another study found that elders who live with their families had much sharper mental and social skills.

These are not isolated factors, but tend to go hand in hand. For example, moving more, faith in God or a higher power and close relationships with family all help to relieve stress. I highly recommend reading the stories of fascinating centenarians from around the world and I think you will be inspired to adopt a longevity lifestyle too.

Buona Pasqua! A blessed Easter to you and yours. I hope you each enjoy this special time with nourishing and delicious food and, just as importantly, make the time to nourish your body, mind and soul by connecting with your faith, family, friends and getting outside to enjoy God’s beautiful creation.

XOXO,

Kristi

Print Recipe

Paleo Carrot Cupcakes (gluten free, dairy free, refined oil & sugar free)

These nutrient dense and delicious carrot cupcakes are make the perfect healthful Easter treat or first birthday cupcakes. Free of gluten, dairy and refined oils.
Prep Time30 minutes
Cook Time25 minutes
Total Time55 minutes
Servings: 18 cupcakes
Calories: 355kcal

Ingredients

  • 1 ripe banana mashed well with a fork (1/2 cup)
  • 4 oz. unsweetened organic applesauce
  • 1 c. grated carrots I have also used pulp from my carrot, orange and ginger juice
  • 1 c.
  • almond butter
  • 1/4 c.
  • coconut oil
  • , melted I put a glass jar in the oven while it preheats to melt the coconut oil
  • 3 eggs
  • 4 T
  • pure maple syrup
  • 2 tsp. vanilla
  • 1 c.
  • almond flour
  • 1 tsp.
  • baking soda
  • 1 tsp.
  • sea salt
  • 2 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1/2 c. golden raisins optional add-in
  • 1/2 c. chopped walnuts optional add-in
  • Dairy Free Maple "Butter"Cream Icing
  • 1 c.
  • Nutiva Shortening
  • I have also used 1/2 c. coconut oil and 1/2 c. palm shortening
  • 1 tsp. vanilla
  • 1/2 c. pure maple syrup
  • 2 to 3 cups powdered sugar

Instructions

  • Preheat oven to 350 degrees and grease or line muffin tins to hold 18 muffins.
  • In a medium bowl, stir together all ingredients in the order listed. Add the golden raisins and walnuts if desired. Mix until well combined.
  • Scoop batter into greased or lined muffin pan, filling each cup 3/4 of the way full.
  • Bake at 350 degrees for 20-25 minutes, or until cupcakes are golden and baked through. Cool completely.
  • While cupcakes are cooling, make the icing. Combine the shortening and 2 cups powdered sugar in the bowl of your stand mixer, fitted with the paddle attachment. Add maple syrup and vanilla and mix well. Mix until combined, adding more powdered sugar as needed to achieve the desired consistency. Ice completely cooled cupcakes and enjoy!

Healing Chronic Inflammation & 3 Healthy Treats (Strawberry Smoothie, Banana Swirl Ice Cream & Healthy Mocha Frappuccino)

by

Hello friends!  I’ve been working on some behind the scenes organizational things here at Nourished for Life and I have some really exciting things planned for the year that I can’t wait to share with you!

In February and March we have 4 workshops (2 individual workshops & 2 different workshop series) scheduled. Please check out the Specials and Upcoming Events for all of the details. Sign up for one or all of these opportunities and bring a friend or two with you! They are all going to be so much fun and packed full of amazing info to help you wherever you are in your health journey!

If you follow me here or on Facebook, you know I’ve been “shredding” this month and I have to tell you I LOVE this program and I love how great I feel. Shred 10  is a ten day program to help you detox and jump start your health. We use tons of whole food nutrition, avoid harmful & inflammatory foods, drink plenty of water, eat your last meal by 6 pm to allow your body time to digest and really rest and rejuvenate during the night, get at least 8 hours of sleep and 20-30 minutes of movement every day. Most of our participants feel so great that they stick with it well beyond the ten days.

Healing Chronic Inflammation

I am gluten and dairy free and eat real, whole unprocessed foods and avoid sugar and caffeine most of the time. But even I found myself having a few too many cheats and treats over the holidays and in need of a detox program. It doesn’t take very much of these inflammatory foods for me to start seeing signs of chronic inflammation such as really dry, red & itchy skin, breaks outs and joint pain. I started having quite a bit of knee pain and at bedtime on New Years Eve was a bit horrified to see my knees were swollen and black and blue! I’m 41 and have 4 young kids. My youngest is 2 and I plan to be able to keep up with her and dance at her wedding. I also know these symptoms are big red warning flags telling me my body is in a state of chronic inflammation, which will lead to more serious health problems if I don’t do something about it. Chronic inflammation is at the root of so many health conditions and diseases.

So I started shredding January 2 and I’m thrilled that I’m back to feeling great! I even wore a dress that showed my knees and high heel boots to church on Sunday. It’s amazing how even a small amount of inflammatory foods can cause such havoc on our bodies! And amazing how quickly our bodies can heal when we nourish them properly with real whole foods and a healthy lifestyle.

Common signs of chronic inflammation include:

  • skin issues (eczema, psoriasis, red, blotchy or itchy skin, blemishes or break outs)
  • ongoing swelling, joint  or muscle pain
  • seasonal allergies and asthma
  • IBS or digestive problems (bloating, gas, diarrhea or constipation)
  • food allergies and sensitivities
  • fatigue or lethargy
  • high blood pressure
  • blood sugar problems

Please don’t make the mistake of thinking these symptoms are just part of life, or a normal part of aging! Many health conditions and diseases are associated with chronic inflammation, including things like heart disease, cancer and autoimmune conditions like multiple sclerosis, ulcerative colitis, Chron’s disease or rheumatoid arthritis. Please pay attention to your body and take steps to eliminate chronic inflammation.

If you suffer from any of these signs of chronic inflammation, a whole food, plant based diet and healthful lifestyle changes can help. If you want to reduce your risk of disease, feel bettter, have more energy or achieve your ideal weight, the Shred 10 is a great way to get started and see a big difference in your health in a short period of time. The program includes a terrific guidebook with a wealth of info and recipes, private health coaching from yours truly and a private Facebook group for added support, encouragement and accountability. Our last group was amazing and I’m so excited for our new group starting February 6. Please contact me if you’d like to be included or learn more! You won’t be sorry!

A 3 month private health coaching package is also a great option if you need help fighting chronic inflammation through diet and lifestyle changes. Contact me to schedule your Initial Wellness Consultation and take advantage of my January coaching special.

I start almost every day with a green smoothie and since I’ve been shredding, smoothies and shakes have been a big part of my life the past few weeks! You can find my favorite green smoothies here. Today I’m sharing three of our other favorites.

Strawberry Smoothie, Banana Swirl Ice Cream & Healthy Mocha Frappuccino

Strawberry smoothies are my oldest daughter’s favorite.

Banana Swirl is in honor of my youngest daughter, who LOVES Daniel Tiger’s Neighborhood. In one episode Daniel tries some new healthy foods and finds out he likes them! He and his mom make a banana smoothie in the blender for dessert and Mom Tiger calls it “Banana Swirl”. So if you have a toddler, find that episode on Amazon Prime and whip up some Banana Swirl together!  Use ripe, already frozen bananas and it can be a smoothie or ice cream, depending on how much milk you add.

My current favorite is my copy cat Healthy Mocha Frappucino. Save your pocket book and your health and make this at home instead of going through the drive thru at Starbucks!  If you use protein shakes, I love and recommend Juice Plus Complete, which is a whole food, plant based protein powder that will keep you full, stabilize  your energy and help control cravings.

So that’s my smoothie round-up for today. Try them all and let me know in the comments which one is your favorite!

Print Recipe

Strawberry Smoothie, Banana Swirl & Healthy Mocha Frappuccino

Ingredients

Strawberry Smoothie

  • 1 c. Almond milk
  • 1 very ripe banana peeled and frozen
  • 2-3 cups frozen strawberries
  • 1 scoop vanilla
  • Juice Plus Complete
  • plant based protein powder optional

Banana Swirl

  • 1-2 cups
  • full fat canned coconut milk
  • 3 very ripe bananas peeled and frozen

Healthy Mocha Frappuccino

  • 1 c. Almond milk
  • 1 scoop chocolate
  • Juice Plus Complete plant based protein powder
  • 1-2 cups ice
  • Optional -- add 1 shot of decaff espresso or a drop of peppermint extract

Instructions

  • When your bananas get very ripe on your counter (partially brown and super sweet) peel and freeze in a gallon size zip lock baggie for smoothies or muffins.
    Place all ingredients in a high powered blender, like a [Vitamix| http://amzn.to/2jeVVWv], in the order listed. Make sure liquid is in the bottom of the blender. Add additional milk as needed, to get the desired consistency or thickness.
    We like to eat Banana Swirl as an ice cream, so I tend to use less milk. If you want a smoothie consistency, use more milk.
    When using canned, full fat coconut milk, shake the can well before opening. If it is cool in your home, the cream will separate from the coconut water and will be at the top of your can. Stir well and use equal amounts of cream and water, or add more of the water for a thinner smoothie. Save the remaining coconut water and/or cream for another use!  

XOXO,

Kristi

Buckwheat Brownies

by

Happy Monday, friends!

As we head into this hectic holiday season I have to confess, I am already worn out! In the past three weeks we have had Halloween (thankfully the kiddos all took it pretty easy on me on their costumes), celebrated 4 birthdays, the end of the soccer season, wrestling, hours of Nutcracker rehearsals, a traveling husband, a teething toddler and then said toddler also had a cold (which means neither toddler nor mama have slept much in the past couple of weeks).

I can only imagine how poorly I would be functioning right now if I wasn’t fueling my body with real whole foods. During these especially hectic and sleep deprived phases of life, we need the nourishment that comes from plants even more. Which is why I take my Juice Plus religiously and do my best to get my green smoothie in every single day, even when I am so tired I can barely see straight. The phytonutrients from all of those fruits and vegetables provides more nourishment and sustained energy for my body than all of the caffeine in the world ever could.

But, after all of that talk about plant nutrition, I hope you will forgive me for sharing a brownie recipe today. Because once in a while we need chocolate too, don’t we?

Buckwheat Brownies

My son has been gluten and dairy free for six years now and his baby sister and I have since joined him. In the last six years I have tried a LOT of brownie recipes. When I bake, I like to use the most healthful ingredients I possibly can. But I have to be honest–the recipes I’ve tried with black beans and other mystery ingredients just don’t cut it for me. Neither have any of the other gluten and dairy free variations I’ve tried, whether healthy or not. None have ever measured up to the perfectly moist, rich, chocolatey, chewey not cakey, dense but not too dense, gooey but not too gooey brownie I have in my head.

That is, until these. It turns out buckwheat–one of my favorite flours–is the perfect solution! You can read more about the health benefits of buckwheat (and get our favorite pancake recipe) here. No one will ever know these brownies are gluten free unless you tell them. They are moist, amazing, and unlike many gluten free baked goods they stay moist and keep well (tightly wrapped) for up to a week.

Buckwheat Brownies

I use Nutiva coconut sugar, which is still sugar and should only be eaten in moderation as a special treat. But it is more healthful than conventional white sugar, which is heavily processed, bleached and almost always made from GMO sugar beets. Nutiva’s coconut sugar is organic and non-GMO. It is unrefined, which means that unlike white sugar which is completely empty calories devoid of any nutrition, coconut sugar retains some small amounts of nutrients from the coconut. According to Vani Hari, the Food Babe, coconut sugar has 10,000 times the potassium, 20 times the magnesium and 20 times the iron of conventional white sugar. It also contains inulin fiber, which slows the absorption into the blood stream. It also has just over half of the glycemic load of white sugar, which helps you avoid that blood sugar/insulin spike and crash.

I also like baking with Nutiva Shortening, which is a blend of coconut oil and red palm oil. Both are naturally solid at room temperature (so no hydrogenation, the process which turns Crisco shortening and margarine into toxic trans fats), minimally processed, healthful fats. It makes a close to perfect substitute for butter. But if you can have dairy, real organic butter works great here too.

Buckwheat Brownies

I may have mentioned it before, but its worth repeating: When baking with gluten free flours, use a scale! Baking by weight is so much more accurate than volume and allows you to substitute flours or make adjustments to a recipe with a lot more success!  You can buy a good, inexpensive scale from Amazon. I have this one.

Buckwheat Brownies

You may be wondering why a health coach who preaches the evils of sugar is sharing a brownie recipe. But I love chocolate and I’m completely fine with an occasional treat when it’s made with the most healthful ingredients possible.

My personal rules for sweet treats and desserts (that I follow most of the time) are:

1) Make them out of the most healthful ingredients I can (and avoid artificial colors, flavors & sweeteners, high fructose corn syrup, trans fats and unpronounceable preservatives and additives as much as humanly possible).

2) Enjoy sweet treats after a healthy meal, never on an empty stomach. This helps to avoid the blood sugar spike & sugar headache I get from eating sweets on an empty stomach. And if I have already enjoyed a satisfying meal, one treat should be sufficient to satisfy my chocolate or sweets craving.

3) When you eat a sweet treat, make it a good one and enjoy it mindfully. I try not to eat treats that aren’t worth it and I never eat them on the run. It’s so easy to get in the habit of grabbing something to munch on anytime you walk by the pantry or as you sit in the car or at your desk. Try to get out of the habit of mindless snacking. This will make a huge impact on your health. Choose your snacks wisely–fruits and vegetables as much as possible, and when you do choose to eat a sweet treat, sit down and savor every bite!

Buckwheat Brownies

Enjoy and Happy Thanksgiving, friends! I hope you are all surrounded by loved ones this week and take the time to count your blessings! I am thankful for YOU and for the commitment you make to your health and the health of your family with the choices you make every day!

XOXO,

Kristi

Print Recipe

Best Ever Buckwheat Brownies (gluten, dairy & refined sugar free)

No one will know these moist, amazing brownies are free of gluten, dairy and refined sugar and are made with nutrient dense buckwheat flour.
Prep Time10 minutes
Cook Time22 minutes
Total Time32 minutes
Servings: 16 Brownies
Calories: 10426kcal

Ingredients

  • 6 oz. Enjoy Life semi-sweet chocolate chunks (or 5 oz. Enjoy Life dark chocolate morsels)
  • 8 (Approx 175 g) T. Nutiva shortening (or organic butter, if you can have dairy)
  • 1 c. Nutiva coconut sugar
  • 2 farm fresh eggs
  • 1/2 tsp. Vanilla extract
  • 87 g approx. 2/3 c. Buckwheat flour
  • 1/2 tsp. Baking Soda
  • 1 tsp. Sea salt
  • 1/2 c. Enjoy Life chocolate chips or chopped walnuts optional add-ins

Instructions

  • Pre-heat oven to 325 degrees. Grease a 9 x 9 baking pain.
  • In a double boiler over medium high heat (or in a heat-proof bowl sitting over a saucepan with an inch or two of water in it) melt the chocolate and shortening and stir together. Let cool and then whisk in the coconut sugar. Whisk in the eggs, one at a time, making sure they are completely incorporated. Then add vanilla.
  • In a separate bowl, whisk together the buckwheat, baking soda and sea salt.
  • Add the flour mixture to the chocolate mixture and stir until combined.
  • Stir in the chocolate chips or walnuts, if desired,
  • Smooth batter into prepared pan and bake a 325 degrees for 20-22 minutes. Do not overbake! If you use a glass or an 8x8 pan you may have to adjust the baking time a bit. Let baked brownies cool and enjoy!
  • These brownies keep well, wrapped tightly, for several days and up to a week or freeze well for several months.

Notes

*I'm usually a dark chocolate girl, but I actually prefer semi-sweet chocolate in these. If you want a lighter brownie with a bit of a caramel taste, cut back to 5 oz of the semi-sweet chunks. If you like a darker chocolate brownie, by all means use the dark chocolate morsels instead.
**If you don't use Enjoy Life chocolate chips (which I highly recommend!) please use a good quality chocolate. It really does make all the difference in these brownies. I've tried them with a common grocery store brand of chocolate and they were just not the same.
***I honestly can't decide whether I like these better with chocolate chips or walnuts. So you choose! They're delicious either way!

Maple Pecan Pumpkin Spice Muffins

by

Maple Pecan Pumpkin Spice Muffins

It’s fall!

I’m already seeing pumpkin everything, everywhere. So in honor of the first day of fall and one of my favorite times of year, I’m joining in the pumpkin love today.

You should absolutely jump on the pumpkin bandwagon this fall too. Not just because its delicious, but because pumpkin is packed full of nutrition. Pumpkin is very high in Vitamin A, one serving providing 245% RDA. It is also a good source of calcium, Vitamin C, several B vitamins (including folate) and a number of minerals including magnesium, potassium and phosphorus.

Maple Pecan Pumpkin Spice Muffins

These amazingly moist and flavorful muffins are the perfect way to satisfy your pumpkin spice cravings with health promoting ingredients and without any sugar or other harmful ingredients.

They are free of gluten, dairy, sugar and refined oils. They are paleo and vegetarian, and can easily be made vegan as well by substituting flax eggs. They are high in protein due to the almond butter, almond meal and eggs. Use eggs from pastured chickens for a healthy dose of omega -3s. And they freeze well too. I love to keep these in the freezer to pull out and pop in the oven for a quick healthy weekday breakfast.

Treat yourself to some delicious, healthful, pumpkin-y goodness!

Print Recipe

Maple Pecan Pumpkin Spice Muffins (gluten & dairy free, paleo)

Ingredients

  • 1 very ripe banana mashed
  • 1 c.
  • Organic pumpkin purée
  • 3 eggs
  • 1 c.
  • Almond butter
  • 1/2 c.
  • Real maple syrup
  • 1 tsp.
  • Vanilla extract
  • 1 c.
  • Almond meal
  • 1 tsp.
  • Baking soda
  • 1 tsp. Unprocessed sea salt (I use
  • Celtic Sea Salt
  • or
  • Redmond Real Salt
  • )
  • 2 tsp. Ground cinnamon
  • 1 tsp. Ground ginger
  • 1/2 tsp. Ground nutmeg

Instructions

  • Preheat oven to 350 degrees and grease a muffin tin well with coconut oil or a bsking spray. If you prefer you can use paper or silicone muffin wrappers, but I really like these muffins with a bit of a crusty edge from baking directly in the pan.
  • Placed ripe, peeled banana in a mixing bowl and mash it with a fork.
  • Add the pumpkin purée and eggs and mix well. Add in the almond butter, maple syrup and vanilla, mixing until the batter is smooth and well combined.
  • Stir in the dry ingredients and spices and mix until combined.
  • Spoon into muffin tins,filling each cup about 3/4 of the way full. You should have 18 muffins. Bake 20-22 minutes. Cool for 10 to 15 minutes and then carefully remove the muffins from the pan and allow them to finish cooling on a wire cooling rack.
  • Enjoy your healthy pumpkin-y goodness!

Cousin Claudio’s Authentic Italian Pasta Sauce

by

sauce

It’s beginning to feel like fall here, which is putting me in the mood for soups, stews and heartier pasta dishes that I don’t usually make in the summer. So today seemed like a good day to share one of our favorites.  I know this isn’t my usual heavy-on-the-fruits-and-vegetables kind of recipe but, while we don’t eat pasta every day, we do love it and this dish is nourishing to the soul as well as the body.

Nick’s Cousin Claudio is a chef in Italy. When we got married there in 2004, one of the incredibly special things about our trip was meeting some of our Italian relatives. We were married in Ripa Teatina, a tiny hilltop town overlooking the Adriatic, in the church where Nick’s great-grandparents were married before they emigrated to the United States, and where some of his cousins still live.

A few days before our wedding, family members we had never met welcomed us into their home for a meal and Claudio cooked pasta for us. This pasta. We didn’t get his recipe, but he gave us basic instructions and when we got home I experimented and made it over and over until we felt like we had finally achieved it. Of course, we call it Cousin Claudio’s Sauce.

(This picture is in front of the little grocery store the family runs.)

One day last year on a hectic school and soccer night, I gave the kids pasta with jarred sauce (which for the record, we do eat). On that night though, my daughter declined to eat her dinner, and when I inquired as to why she wasn’t eating she said sweetly, “Mommy, I just really prefer Cousin Claudio’s Sauce.” Don’t we all, my dear. I’m still not sure whether I should have felt pleased or embarrassed or annoyed. I may have created a monster. I’ve definitely raised a foodie.

Those of you who know us well have probably had Cousin Claudio’s Sauce, as it is one of our favorite meals to share with family and friends. And to this day it takes me back to that simple but incredible meal in a beautiful place with very special people. We are still overwhelmed by and so thankful for their warmth and hospitality.

This sauce is so simple but it is really important not to rush it. Take your time and allow the flavors to develop at each step. The carrots and onions basically melt into the sauce and you will have to look closely to even know they are there. Use a flat or angled wooden spoon and break the meat up into really tiny bits as it cooks. Allow the onions, carrots and meat to all three to simmer together, and then give the wine plenty of time to cook down. If you prefer not to use wine, you can substitute an equal amount of chicken or vegetable broth with lemon juice. You just need the acidity to brighten the flavors. Finishing the sauce with butter adds just the right bit of creaminess, flavor and mouth feel to the sauce. A drizzle of olive oil or ghee and a tiny pinch of salt is a good dairy free substitute.

Authentic Italian Pasta Sauce

This sauce is best served with linguine. It won’t be the same with a shorter pasta shape or capelinni. We used to love DeCecco brand linguine, which is made in Chieti, Italy, very near where we were married and first had this sauce. Now that we are gluten free, the only pasta that measures up for us is Jovial, which is a whole grain brown rice pasta made in Tuscany with traditional methods. Now I use Jovial’s Organic Brown Rice Spaghetti for this sauce now (until they start making linguine!) and it is delicious. Even if you aren’t gluten free, I highly recommend it as a healthier, whole grain option. You can’t even tell the difference. And we’re pretty picky about our pasta!

Authentic Italian Pasta Sauce

I’m feeding a family of six and I love to get 2 meals from anything that takes a bit of time to prepare. So this recipe will sauce 4, 12 oz. boxes of Jovial spaghetti. It can easily be cut in half, if you aren’t feeding a small hungry army like I am.

A few other important tips to make this a truly authenitc Italian pasta experience:

1. Salt your pasta cooking water liberally to season the pasta. Do not add oil to your cooking water. This prevents the pasta from absorbing the sauce.

2. Cook your pasta to almost but not quite al dente, the point where it still has just a bit of bite. This usually means undercooking it by two or three minutes from the package directions so check it often towards the end of the cooking time.

3. Do NOT rinse your cooked pasta. Drain the pasta in a colander and then put it straight into your warm sauce. Toss it well with a pair of tongs and let it sit in the sauce on very low heat for just a few minutes. This allows the pasta to absorb all of the flavors of the sauce while it finishes cooking.

4.Italians do not over-sauce their pasta. The sauce is a delicious condiment to showcase the pasta. So after you let your pasta sit in the sauce for a few minutes, pull it out, put it in a serving bowl, top it with just a bit more sauce if you feel like you need to and then save the remaining sauce for another meal.

Authentic Italian Pasta

I hope you love Cousin Claudio’s Sauce as much as we do. And I hope Claudio will think we are doing his sauce (and his name) justice.

Serve with an arugula salad and enjoy with your loved ones!

Print Recipe
5 from 1 vote

Cousin Claudio’s Authentic Italian Pasta Sauce

Ingredients

  • 2 T extra virgin olive oil
  • 1 sweet onion finely minced
  • 8-10 large full size carrots, finely minced (approx. 3 cups, minced)
  • 1 lb ground beef please use organic, grass fed beef if possible
  • 1 c. Dry white wine can substitute 2/3 c broth with juice of one lemon
  • 2, 28 oz cans crushed or puréed tomatoes
  • 2-4 cups water
  • 2 T butter optional (use olive oil, coconut oil or ghee with a tiny pinch of salt ffor a dairy free version)
  • 2, 12 oz boxes
  • Jovial Organic Brown Rice Spaghetti
  • Parmigiano reggiano for serving optional

Instructions

  • Coat a large skillet or cast iron pant with the olive oil and warm over medium heat.
  • Place carrots In a food processor and pulse until they are minced finely, but not puréed, then add to your skillet. Repeat with the onions.
  • Cook the carrots and onions over medium heat, stirring often, until they are softened but,not yet starting to brown or caramelize.
  • Move the carrots and onions to one side of the skillet and add the ground beef in the open space. Use a flat or angled wooden or bamboo spoon and break the meat up into really tiny bits as it cooks. When the beef is browned, stir it into the vegetables. Allow the onions, carrots and meat to all three to simmer together until the meat is cooked through and any liquid has evaporated.
  • Add the white wine or broth and cook, stirring often, until the liquid is mostly absorbed.
  • Add the tomatoes and stir to combine. Add one cup of water. Bring to a boil and then reduce to a simmer. Allow the sauce to simmer for at least 2 hours, stirring often, scraping down the sides of your skillet and incorporating the bits of sauce from the edges of the pan. Add water, 1 cup at a time, as needed to keep the sauce the same consistency. The color will deepen and turn more orange as it cooks. The longer you allow the sauce to simmer, the deeper the flavor will be. Just keep adding a bit more water as it cooks down.
  • Just before serving, stir in 2 T butter or one of the dairy free alternatives.
  • Bring 6-8 quarts of water to a boil in a large stock pot. When the water has come to a boil, add approx 1 T sea salt to the water. Do not add any oil. Cook the pasta according to your package instructions, but check it a few minutes early and remove it from the water just before it is al dente.
  • Drain pasta in a colander and add it to your sauce. Use tongs to combine the pasta and sauce, making sure all of the pasta is coated. Let it sit over low heat for just a few minutes to allow the pasta to absorb all of the flavors from the sauce as it finishes cooking. Use your tongs to lift the pasta out of the sauce and into a serving bowl. You should have half of the sauce remaining, set it aside for another meal.
  • Serve with grated parmigiano reggiano, if you wish, and enjoy with your loved ones!