Carrot Walnut Breakfast Loaf

We love having freshly baked breads as part of breakfast in my household, and we typically rotate between banana bread and pumpkin bread. Using what I had on hand this week, I created a carrot walnut bread that is so satisfying! I love the added crunch from the walnuts and the warming spices, like cinnamon, ginger, and nutmeg. Hope you enjoy it as much as I do!

Ingredients:

My favorite way to enjoy this bread - topped with an almond butter drizzle!

• 1 1/2 cups almond flour 

• 2 tbsp coconut flour

• 1 tsp baking soda

• 1/4 tsp salt

• 1 ½ tsp cinnamon

• ½ tsp ground ginger

• ¼ tsp allspice

• 1 cup grated carrots

• 3 eggs

• 3 tablespoons maple syrup

• 2 tbsp coconut oil, melted and cooled

• 1 large banana, mashed

• ½ cup walnuts, roughly chopped

Directions:

• Preheat oven to 350 degrees and line a loaf pan with parchment paper or grease with coconut oil.

• Whisk together almond flour, coconut flour, baking powder, salt, cinnamon, ginger, and allspice in a large bowl.

• In a separate bowl, mix together the banana, eggs, carrots, maple syrup, and coconut oil

• Combine the wet and dry ingredients and then fold in the walnuts.

• Pour batter into loaf pan and bake for about 45-50 minutes or until a toothpick comes out clean when inserted.

• Let cool before serving.

Health Benefits of Walnuts:

• Walnuts are an excellent source of Omega-3 fatty acids, an essential healthy fat. We need more Omega-3 fats in our diet to balance out the Omega-6’s in our diets.

• The Omega-3 in walnuts supports brain health, especially with memory and thought processing. 

• Higher amounts of Omega-3 in our diets is associated with more optimal mental health, and less depression, anxiety, and mood disorders

• The high Omega-3 content in walnuts is also beneficial to heart health by improving circulation, keeping arteries clear, and reducing inflammation

• Walnuts are also rich in a variety of minerals, including manganese, which is essential for reproductive health and to maintain a healthy metabolism.

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

• https://draxe.com/nutrition/walnuts-nutrition/

• https://www.news-medical.net/health/The-Health-Benefits-of-Walnuts.aspx

Delicata Squash stuffed with Brown Rice, Caramelized onion, Spinach and Toasted Walnuts

I have been cooking with delicata squash a decent amount during shelter-in-place since we are limiting trips to the grocery store and they have a long storage life. I’ve experimented with stuffed squash (I even posted a recipe about a month ago) and I am really loving them! Using whatever you have on hand, you can create delicious combinations! This one is so tasty, and I love how the toasted walnuts compliment the nuttiness of the brown rice. I plan to make this over and over again. Enjoy!

Ingredients:

(serves 2 as a main or 4 as a side)

• 2 delicata squash

• 1 cup brown rice, rinsed

• 1 yellow onion, sliced 

• 4 cups spinach 

• ¾ cup walnuts, toasted

• 1 tbsp butter

• 2 tbsp avocado oil

• ¼ cup olive oil

• 3 tbsp red wine vinegar

• 1 clove of garlic, smashed

• Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees F

• Cook brown rice according to package directions.

• Prepare the squash by cutting off the ends, slicing lengthwise and removing the seeds. Coat the squash with avocado oil and sprinkle with salt and pepper. Roast for 35 minutes, or until golden brown and tender.

• In a pan over medium heat, saute onion in butter and a pinch of salt, stirring every so often until caramelized, which will take about 25 min. Deglaze pan with 1 tbsp of red wine vinegar. Add spinach to the pan and cook until wilted. Remove from heat.

• Make vinaigrette with olive oil, 2 tbsp red wine vinegar, garlic, and salt and pepper to taste.

• Pour vinaigrette over cooked brown rice and then add spinach and onion. Stir to combine. Stuff squash with brown rice mixture  and top with walnuts.

• Optional: Garnish with fresh parsley 

Slow Cooked Shredded Chicken

Chicken is an excellent source of lean protein, plus it’s versatile and easy to cook with. You can add it to stir frys, tacos, soups, have it grilled, roasted, poached, slow cooked, and seared in a pan. During shelter in place, this Slow Cooked Shredded Chicken recipe has become a weekly staple in our household. With it, we almost always create brown rice taco bowls with whatever ingredients we have on hand, like beans, sauteed greens, avocado, and salsa. While it takes a little time to make (though it’s very hands-off), the amazing flavor it produces is completely worth the effort!

When buying chicken, look for organic and/or pasture-raised because those chickens are never introduced to hormones or antibiotics and are given space to roam. There’s a lot of confusion about packaging lingo and if you want to know more, check out the first two links in “Sources and Additional Reading” at the bottom of this post.

Ingredients:

• 4 boneless, skinless chicken breasts, salted and brought to room temperature (an assortment of chicken pieces will also work - including legs, thighs, etc…)

• 1 yellow onion, diced

• 4 cloves of garlic, minced

• 2 ½ tsp cumin

• 1 ½ tsp chili powder

• 1 tsp salt

• 2 cups chicken broth

• 2 tbsp olive oil

Instructions:

served as part of a taco bowl

• Preheat oven to 325 degrees F.

• In a Dutch oven, saute onions with a pinch of salt in olive oil over medium heat until soft, about 8 minutes.

• Add garlic, cumin, chili powder, and remaining salt and stir for a minute.

• Add the chicken breasts and chicken broth and bring to a simmer. Then cover with Dutch oven with a lid and place in the oven for 1.5 hours.

• Remove from the oven and shred chicken with two forks. 

  * IF you have a slower cooker, throw all the ingredients in there and cook on low for 6-8 hours or on high for 3-4.

  *Serving suggestions: Top a brown rice bowl with this shredded chicken or use it as a filler for tacos!

Here are some health benefits of including chicken in your diet:

• Chicken is an excellent source of protein, which we need to build muscles, to build and repair tissues, and to make enzymes and hormones.

• Chicken is abundant in selenium, which is essential for hormone health, a healthy metabolism, thyroid function, and immune functioning.

• Eating chicken (and meat in general) helps boost our Vitamin B6 intake, which we need to keep blood vessels and metabolism functioning well and our energy levels high.

• Chicken has both tryptophan and Vitamin B5, which create a calming effect in our body and can be helpful in reducing stress.

Sources and Additional Reading:

• https://www.mindbodygreen.com/0-14083/5-facts-that-will-make-you-think-twice-before-eating-chicken.html

• https://www.thekitchn.com/your-chicken-label-decoded-heres-everything-you-need-to-know-meat-basics-210558

• https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet

• https://www.activebeat.com/diet-nutrition/top-10-health-benefits-of-eating-chicken/

• https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-chicken.html

• https://www.thehealthsite.com/fitness/health-benefits-of-chicken-sa214-123172/

Chocolate Chip Oatmeal Cookies

I am definitely doing a lot of baking these days with so much more free time on my hands… and also, feel like I am just craving sweets a little more than usual! Here is my recipe for a classic chocolate chip cookie. I personally like my cookies a little oaty and rustic, and that’s exactly how these ones are. Hope you enjoy these delicious sweet treats as much as I do!

Ingredients:

(makes 12-15 cookies)

• 1 cup rolled oats 

• 1 cup and 2 tbsp oat flour (I make my own by blending oats)

• 1 tsp cinnamon

• ½ tsp baking soda

• ½ tsp salt

• ¼ cup coconut oil, melted and cooled

• ⅓ cup coconut sugar (maple syrup will also work)

• 1 ½ tsp vanilla

• 1 egg

• ⅓ cup dark chocolate chips

Directions:

• Preheat oven to 350 degrees F.

• In a large bowl, combine the oats, oat flour, cinnamon, baking soda, and salt.

• In a smaller mixing bowl, combine coconut oil, maple syrup, vanilla, and egg.  

• Add the dry ingredients to the wet ingredients and stir to combine. Stir in chocolate chunks.  Refrigerate for about 5-10 minutes, which will make the dough easier to form into cookies.

• Take dough out of the refrigerator, and make 12-15 cookies and place on a parchment-paper lined baking sheet. Flatten with the back of your hand.

• Bake cookies for 10-12 min

Sweet Potato and Quinoa Veggie Burgers

I made these veggie burgers the other night with some pantry ingredients and sweet potatoes and they were SO delicious, flavorful, and filling. Even my husband, who was not too psyched about the idea of veggie burgers, was super into these! This recipe is easy and quick - perfect for a Meatless Monday or any day you feel like cooking without meat. And I am loving having the leftovers heated up for lunch this week!

Quinoa is cooked frequently in our household, as it’s a gluten-free grain/seed that is high in protein, high in fiber, and is a great source of antioxidants. To read more about the health benefits, check out my recipe for Savory Quinoa Breakfast bowl on my website!

Ingredients:

(makes 4-6 “burgers”)

• 1 large sweet potato

• 1 can of cannellini beans, rinsed and drained

• 1 cup of cooked quinoa

• 1 egg, whisked

• 2 garlic cloves, minced

• 1 shallot, minced 

• 1 tsp cumin

• ½ tsp smoked paprika 

• ½ tsp chili powder

• ½ tsp salt

• ¼ tsp pepper

• 2 tbsp avocado oil

Directions:

• Preheat the oven to 425°F. Poke the sweet potato in a few places with a fork and place on a baking sheet. Roast until tender when pierced with a fork, about 45 minutes. Let rest until cool, then peel.

• In a mixing bowl, mash the sweet potato. Add the cannellini beans and continue mashing to make a rough mixture. Add in the egg, quinoa, garlic, shallot, cumin, chili powder, paprika, salt and pepper and stir to combine. Use your hands to make 4-6 patties.

• In a large pan over medium heat, warm avocado oil. Add the patties and cook for about 5 minutes per side or until golden brown.

• Serve burgers on buns or over a salad. I recommend serving with some fresh avocado and dijon mustard!

NOTE: These are veggie burgers and are more delicate than a meat-based burger. Try to be gentle with them and recognize they might fall apart a little.

Almond Flour Pancakes

Topped here with almond butter, blueberries, and maple syrup

I LOVE pancakes. They remind me of weekend mornings growing up where my dad would whip up a batch of some good ol’ Bisquick pancakes, cooked in slabs of butter and topped with as much maple syrup as we could fit on our plates. Maybe not the healthiest start to the day, but definitely delicious! These almond flour pancakes are my of keeping up with this weekend morning routine, without feeding my body processed flours and ingredients. These are made with a few simple ingredients and you can enjoy them guilt-free!

Ingredients

(serves 2)

• 1 cup almond flour

• 1/4 cup almond milk

• 2 eggs

• 1 tablespoon maple syrup

• 1 teaspoon coconut oil, melted and cooled

• 1/4 tsp salt

• ½  tsp cinnamon

Directions:

• In a medium-sized mixing bowl, whisk together almond milk, eggs, maple syrup, and coconut oil.

• In a small mixing bowl, mix almond flour, salt, and cinnamon. Then pour into the wet ingredients and combine.

• Heat a nonstick pan over medium heat. For each batch on pancakes, add some coconut oil to the pan before pouring in some batter. Cook pancakes for about 2-3 minutes per side.

• Top with maple syrup, yogurt, almond butter, berries, bananas, you name it!

Quinoa Stuffed Delicata Squash

I am obsessed with all types of squash, but delicata is definitely a favorite of mine. I usually roast it in slices and I just love the nutty and sweet flavor that comes out when roasted. In this recipe, I chose to use delicata squash because once the seeds are scooped from the inside, it makes a perfect boat for stuffing with all sorts of goodness, like quinoa!

Right now, we are not grocery shopping quite as often, so it’s helpful to stock up on veggies that really last, like squashes and root vegetables. I made this Quinoa Stuffed Delicata Squash on a night where we really didn’t have too many ingredients lying around, but the end result was so delicious! Feel free to get creative when creating a quinoa stuffing and use whatever ingredients you have on hand - toasted almonds, currants, dried apricots, ground turkey, parmesan, goat cheese, kale, etc… it’ll all taste great! Also, you can stuff a different type of squash too - like acorn or butternut!

Ingredients:

(serves 4 as a side, 2 as a main)

Getting the stuffing ready!

• 1 cup of uncooked quinoa

• 2 delicata squash

• 1 onion (I used a red onion), diced

• 2 cloves of garlic, minced

• 1 can of chickpeas, drained and rinsed well

• 5 ounces of spinach

• 2 cups of chicken or vegetable broth

• 2 tbsp avocado oil

• 1 tbsp olive oil

• Juice from 1 lemon

• Salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees F. Prepare the squash by cutting off the ends, slicing lengthwise and removing the seeds. Coat the squash with avocado oil and sprinkle with salt and pepper. Roast for 35 minutes until golden brown and tender.

• While squash roasts, cook the quinoa according to the package directions, using broth in place of water.

• As the quinoa is simmering, saute the onion in a medium sized saucepan over medium heat with olive oil and a pinch of salt. Cook until onions are softened (about 10 minutes). Add the garlic and cook until starting to brown (about 2 minutes). Add the spinach and cook until starting to wilt. Add the chickpeas and continue cooking for 1-2 minutes, or until chickpeas are starting to warm.

• Combine onion, chickpea, and spinach mixture with the cooked quinoa. Season with salt, pepper, and the juice from a lemon.

• Once squash are finished roasting, remove them from the oven and spoon in the quinoa mixture and serve!

Chocolate Peanut Butter Date Balls

I love making treats that I can keep in the freezer and enjoy whenever I am craving something sweet, and these are no exception! You can feel free to make these your own by adding oats in place of or in combination with shredded coconut. You can use any nut butter you’d like in place of peanut butter. You can even sweeten this mixture with maple syrup or honey in place of dates! While most of us are not making regular trips to the grocery store at this time, with strict shelter-in-place regulations, we have to get creative in the kitchen and use the ingredients we have on hand!

Ingredients:

• 1 cup shredded coconut

• ¾ cups of Medjool dates, pitted

• ½ cup of creamy, all-natural peanut butter (unsalted)

• 2 tbsp ground flax seeds

• ¼ tsp salt

• ¼ cup dark chocolate chips

• 2 tsp coconut oil

Directions:

• Place dates in a food processor and pulse until broken down

• Add in peanut butter, shredded coconut, ground flax, and salt. Pulse until combined.

• Scoop out the dough and roll into balls. Place in freezer for 15 minutes.

• Melt chocolate with coconut oil either in the microwave or on the stove top. Once melted, dip each peanut butter ball in chocolate.

• Freeze in an air tight container.

Optional: add the chocolate chips into the dough with a spatula (after all other ingredients are combined) if you’d rather have chocolate chips instead of dipped chocolate peanut butter balls. 

Veggie Pad Thai

I love Pad Thai so much! It’s an incredibly flavorful and comforting dish, perfect for a lazy night at home. By making your own Pad Thai at home, you know exactly what ingredients are being added to your dish and can be assured it’s not loaded with hydrogenated oils and sugars (typical of take-out). Also, while under “shelter in place,” were not eating out much/at all, so this is the perfect way to satisfy some of our take-out cravings!

FYI - I used Forbidden Rice noodles, which is why they are black in color. Any rice noodle will work for this dish!

Ingredients:

(Serves 2)

Sauce:

• ¼ cup coconut milk

• 2 tbsp peanut butter

• 2 tbsp fish sauce

• 2 tbsp coconut aminos (or soy sauce)

• 1 tbsp rice wine vinegar

• 1 tbsp honey

Noodles:

• 6 ounces of pad thai rice noodles

• ½ onion diced

• 3 cloves of garlic, minced

• ½ cup frozen peas

• 1 head of broccoli, cut into florets

• 2 eggs, beaten

• 2 tbsp coconut oil

• Juice from 1 lime

Garnish (optional):

• ¼ cup of chopped peanuts

• Lime wedges

• Bean sprouts

Instructions:

• Bring a pot of water to a boil and cook rice noodles according to their directions. Rise with cool water and drain. Set aside.

• In a bowl, whisk together the sauce ingredients and set off to the side.

• In a large skillet, heat the coconut oil over medium heat. Add the onions (and a pinch of salt) and cook for about 5-8 minutes, or until softened. 

• Add garlic and broccoli and cook for another 5 minutes, or until soft. (Optional: add a splash of water to help cook and steam the broccoli)

• Push vegetables to one side of the pan and add the beaten eggs. Scramble eggs until cooked, approximately 2 minutes.

• Add the peas and sauce mixture, stirring constantly for about 2 minutes, or until it’s bubbling and thickens. Add the lime juice and give it all a good stir.

• Turn off the heat. Add the cooked noodles into the pan and toss to combine. Serve.

• Garnish however you’d like!

Optional: Choose whichever veggies you want to use in your pad thai!

Brown Rice Bowl with Sweet Potatoes, Broccoli, and Peanut Sauce

Peanut butter is an American classic. Who didn’t grow up with PB+J as a household staple?! While peanut butter and jelly is still a favorite of mine, I love using this creamy ingredient when baking or to add some richness to a dish, in the form of a flavorful sauce. Peanuts are given a hard time these days and there are many misconceptions around whether they are healthy or unhealthy for us. Peanuts (and peanut butter) are legumes (in the same family as beans, lentils), not nuts. They can be a healthy addition to our diets, but it’s important to consider quality when shopping for these ingredients. Most peanut butters out there contain added ingredients like hydrogenated oils and sugars, which can cause inflammation and weight gain. If shopping for peanut butter, look for organic peanut butter with only one ingredient: peanuts.

Here is a simple recipe that can be adapted however you like! If you have other fresh veggies on hand, like peppers, spinach, asparagus (whatever it may be), feel free to swap those in instead! You can also just make this sauce and use it as a dipping sauce for chicken, beef, or spring rolls. I personally love how both the brown rice and peanut butter have a nutty flavor profile, but feel free to swap our brown rice for a grain of your choosing (quinoa, Farro, buckwheat)!

Ingredients:

(serves 4)

• 1 ½ cups of brown rice

• 2 sweet potatoes, cut into ¾ inch cubes

• 1 large head of broccoli, cut into florets

• 4 zucchini, cut into ¾ inch cubes

• 3 tbsp avocado oil

• Salt and pepper to taste

Peanut sauce Ingredients:

• ½ cup creamy or crunchy natural peanut butter

• 2 tbsp coconut aminos (or soy sauce)

• 2 tsp honey

• 2 tbsp fresh squeezed lime juice

• 2 cloves of garlic, pressed

• 3 tbsp warm water

Directions:

• Prepare brown rice according to package instructions.

• Preheat oven to 400 degrees F. Toss sweet potatoes with half of the avocado oil, salt and pepper. Roast on a baking sheet for about 45 minutes, flipping about halfway.

• With 20 minutes left of roasting for the sweet potatoes, toss broccoli and zucchini with the remaining avocado oil, salt and pepper. Roast for 20 minutes.

• While veggies roast, prepare the peanut sauce. Add more water and lime juice if necessary to reach a smooth consistency.

• Once veggies are cooked, create brown rice bowls topped with vegetables and peanut butter sauce! 

Health Benefits of Peanut Butter:

• Peanuts/peanut butter are a high-protein food, making them a great option for a post-workout snack (to build and repair muscles) or for a midday snack that fills you up between meals

• Half the fat in peanut butter is comprised of oleic acid, which is a health monounsaturated fat (also found in olive oil). It also contains linoleic acid, an essential omega-6 fatty acid. It’s important to keep in mind the importance of balancing our omega-6 intake with omega-3 foods.

• Peanut butter is high in antioxidants, which can help our bodies fight oxidative stress.

• The high amounts of unsaturated fats, vitamin E, and B vitamins found in peanut butter are beneficial to improving brain health!

Sources and additional reading:

• https://draxe.com/nutrition/peanut-butter-nutrition-facts/

• https://foodrevolution.org/blog/is-peanut-butter-good-for-you/

• https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you#section8

• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101

Banana Date Breakfast Cookies

I call these breakfast cookies because they are made with a few simple ingredients that you can feel good about having first thing in the morning. In reality, they are a little sweet (with both dates and bananas) so I typically enjoy one of these cookies when I need an energy boost in the afternoon! Dates are this week’s ingredient of the week and I love having them around! They  are deliciously sweet and are a great way to sweeten up a dish without using any refined and processed sugars. I sometimes throw one into a smoothie, add them so salads as a contrast to salty cheese or olives, and of course I enjoy baking with them!

Ingredients:

• 3 ripe bananas, mashed

• 2 cups rolled oats 

• ¾ cup pitted medjool dates, chopped finely

• ¼ cup coconut oil

• 1 teaspoon vanilla extract

• 1 ½ teaspoon cinnamon

• ½ tsp salt

Directions:

1. Preheat oven to 350 degrees. 

2. In a large bowl, add all ingredients and mix well to combine.

3. Use a large spoon to scoop the dough and place onto a parchment paper-lined baking sheet. Gently flatten the cookies with the back of your hand or a spoon so they’re flat.

4. Bake cookies for 20 minutes, or until they are golden brown. Let cool before serving.

NOTE: These store well in the freezer for a quick grab and go breakfast or snack! (best when heated back up)

Health Benefits of Dates:

• Dates are high in soluble fiber, helping to keep bowel movements regular

• They contain multiple antioxidants, which boost your immune system, help fight inflammation, and protect your cells from free radicals

• They are high in both phosphorus and calcium, which optimizes bones health

• Dates contain potassium, which provides our bodies with electrolytes and maintains water/salt balance

• They are known to promote cervical dilation and can even stimulate uterine contractions when had during the third trimester in pregnancy 

Sources and Additional Reading:

• https://draxe.com/nutrition/medjool-dates/

• https://www.healthline.com/nutrition/benefits-of-dates#section5

• https://www.mamanatural.com/dates-during-pregnancy/

Avocado Stuffed with Crab Salad

We are lucky to have amazingly fresh Dungeness Crab in San Francisco, and it is something I try to take full advantage of! Fresh crab meat is delicate and sweet, and just so satisfying! We got some fresh crab meat this week and decided to throw together an incredibly simple dinner in about five minutes. It’s perfect for a weeknight meal when you want something healthy, yet you don’t have time to do a lot of prep!

Ingredients:

(serves 2)

• ½ lb of fresh crabmeat

• ¼ cup plain greek yogurt

• 1 ripe avocado, halved and pitted

• Juice from 1 lemon

• Salt and pepper to taste

• Optional - fresh parsley for garnish

Directions:

• In a small bowl, mix together crabmeat, greek yogurt, lemon juice, salt and pepper. Taste and adjust seasonings if needed.

• Fill the avocado halves with crab salad and garnish with parsley (optional)

* Serving suggestion: You will have leftover crab salad. I recommend making a simple salad with mixed greens, olive oil, lemon juice and sea salt and topping that with another scoop of the crab salad. 

Health Benefits of Crab:

• Crab meat is high in phosphorus, which is essential for bone and teeth development.

• It’s an excellent source of Omega-3s, an essential fatty acid, which is anti-inflammatory and can balance cholesterol levels.

• Crab meat is an excellent source of copper, a mineral that helps with iron absorption and boosts blood circulation throughout our bodies.

• It’s an excellent source of vitamin B12, which our bodies need in order to produce healthy red blood cells. 

• It’s low in calories, yet it’s still an excellent source of protein and healthy fats (omega 3s).

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/animal-product/health-benefits-crab.html

• http://www.costasinn.com/seafood-facts/health-benefits-of-eating-crabs/

Brown Rice Mushroom Leek Risotto

I love a delicious, creamy, satisfying risotto as much as the next person, however, I find that I rarely actually order this dish at a restaurant because they are always loaded with butter, cheese, and cream. Classic risottos can be so incredibly rich, and when I order it I often end the meal feeling sick. That is why I created a healthier version of one of my favorite dishes - a risotto made with leeks, mushrooms, and a whole grain brown rice. It’s still rich and creamy, but it will leave you feeling nourished rather than ill after enjoying. Hope you love it as much as I do!

Ingredients:

(serves 2, generously)

• 1 cup brown rice

• 2 cups mushrooms (I use shitake), cleaned and sliced

• 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

• 3 cloves of garlic, minced

• 2 tbsp olive oil

• 1 tbsp butter or ghee

• ½ tsp salt

• ½ tsp pepper

• ½ cup white white (dry)

• 4 cups chicken or vegetable broth

• ¼ cup finely grated parmesan cheese

Directions:

• Add broth to a small saucepan and keep warm over low heat

• Heat 1 tbsp. butter and 1 tbsp. olive oil in a large saucepan or Dutch oven over medium high heat. Add mushrooms and cook until they are lightly browned and tender stirring frequently. Sprinkle with salt, give a good stir and then remove the mushrooms from heat and set aside.

• Reduce the heat to medium, add the remaining tbsp of olive oil, leeks, garlic, salt and pepper and cook until tender (about 5 minutes)

• Add rice and stir to toast rice a bit (about 2-3 minutes). Add wine and deglaze the bottom of the pan

• Turn the heat to medium low and stir until wine is absorbed. Add broth, a ladle-full at a time, stirring until liquid is just absorbed each time. Keep adding liquid and stirring until rice is fully cooked. If you need more liquid, add additional broth or water. It will take about 45 minutes to an hour for the rice to cook through.

• Once rice is fully cooked, stir in grated cheese and mushrooms and serve!

• Optional: garnish with fresh parsley

Health Benefits of Brown Rice:

• Brown rice is an unrefined, whole grain (unlike white rice) and therefore still has its bran and side hulls, which are rich in vitamins and minerals, as well as an excellent source of fiber.

• One cup of brown rice provides us with more than 80% of the daily value of manganese, which benefits our nervous and reproductive systems and helps us synthesize fats.

• The high fiber content in brown rice is important for healthy digestion and for keeping blood sugar levels stable

• One cup of cooked brown rice has more than 25% of our daily value of selenium, a trace mineral that many of us do not get enough of - selenium is essential to thyroid hormone metabolism and for immune support. Another great source of selenium is brazil nuts!

Sources and additional reading:

• https://www.vegkitchen.com/brown-rice/

• https://growingnaturals.com/2013/11/11-reasons-why-brown-rice-is-considered-a-super-food/

• https://draxe.com/nutrition/brown-rice-nutrition/ 

Banana Walnut Granola

• 2 cups rolled oats

• ¾ cup walnuts, roughly chopped

• ¾ cup coconut flakes

• 1 ½ tsp cinnamon

• 2 tbsp ground flax seed

• 1 ripe banana

• 3 tbsp coconut oil, melted and cooled

• 1 ½ tsp vanilla

• ¼ tsp salt 

• 1 tbsp maple syrup

Directions:

1. Preheat oven to 325°F. Line a baking sheet with parchment paper.

2. In a large bowl, stir together oats, walnuts, coconut flakes, cinnamon, salt, and flaxseed.

3. In a separate bowl, mash the banana. Add coconut oil, maple syrup, and vanilla and whisk until combined.

4. Add banana mixture to the dry ingredients and stir to combine.

5. Pour onto prepared baking sheet and press evenly in a single (thin) layer 

6. Bake 20-25 minutes, stirring occasionally to avoid burning. Remove from oven and let cool.

Broccoli Leek Pasta

This pasta dish is seriously SO good! I went back for seconds and thirds and ate to the point where my stomach felt like it might explode. I love cooking with leeks because they have a sweeter, more delicate, and I think more sophisticated flavor than onions. In this recipe, I’ve also included anchovies, which brings out a delicious umami flavor (plus they are loaded with omega 3 fatty acids). Finally, the brown rice pasta adds a nuttiness to the overall dish and went perfectly (in my opinion) with the sauce. This pasta is a one dish dinner, perfect for a busy weeknight! Hope you enjoy it as much as I do!

Ingredients:

(serves 2, generously)

• 1 large head of broccoli, cut into florets

• 8 ounces of pasta of your choice (I use brown rice pasta)

• ¾ cup vegetable broth

• 2 tbsp olive oil

• 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

• 4 cloves of garlic, minced

• 2 mashed anchovies (omit if vegetarian)

• Juice from ½ a lemon

• Salt and pepper to taste

• Pinch of red chili flakes

• For serving: grated parmesan cheese

Directions:

• Steam the broccoli florets until easy pierced with a fork (about 5 minutes) and then set aside.

• Cook your pasta according to the package instructions. Be sure to save about ½ cup of pasta water once pasta is cooked.

• In a large pan, over medium heat, sautee the leeks in the olive oil until softened (about 5-6 minutes). Add in garlic and red chili flakes and cook (stirring frequently) until fragrant (about 2-3 minutes).

• Add in anchovies and give it all a good stir, and then add the broccoli, broth, salt, and pepper. Bring to a simmer and stir every so often for about 10 minutes or until liquid is reduced, working to mash the broccoli with your wooden spoon

• If needed, add pasta water to the broccoli leek sauce one tablespoon at a time until your sauce reaches a consistency of your liking 

• Turn off the heat, taste sauce and adjust seasonings if needed. Squeeze juice from half a lemon, stir to combine, and then add your cooked pasta to the sautee pan to combine. Serve with some grated parmesan.

• Optional: Feel free to blend your sauce if you prefer a smoother consistency.

Health Benefits of Leeks:

• Leeks are an excellent source of vitamin A, which supports healthy development of red and white blood cells and also vision health.

• They are high in prebiotics, which feeds beneficial bacteria in our gut and improves nutrient absorption.

• Leeks provide our bodies with vitamin K, which regulates blood flow and is essential for bone health.

• They also supply us with folate, which supports a healthy pregnancy.

Sources and additional reading:

• https://www.livestrong.com/article/365088-what-are-the-health-benefits-of-leeks/

• https://draxe.com/nutrition/leeks/

• https://www.conserve-energy-future.com/benefits-of-leeks.php

Tart Cherry Sleep Smoothie

This smoothie is the perfect dessert or pre-bedtime snack! It’s full of healthy fats, protein, and complex carbs so it won’t spike your blood sugar before bed. Plus, the key ingredient is tart cherry juice!  Did you know tart cherry juice can improve the quality of your sleep and help you sleep longer? It has been shown to boost your body’s production of melatonin, the hormone that helps regulate the sleep-wake cycle. Read more about it here! Try about 4 tbsp of juice before bed or enjoy this sleepy time smoothie!

Ingredients:

• ¼ cup plain greek yogurt or coconut yogurt 

• ½  cup tart cherry juice

• ½ banana

• 1 tbsp almond butter

• Handful of ice cubes

Directions

• Blend until smooth and enjoy before bed

Olive Oil Almond Flour Cake

This cake is perfectly moist, decadent, fruity, and zesty. It’s a great way to end a meal, as it’s not overly sugary but it still satisfies that desire for a little something sweet. Plus, it’s simple to make and has olive oil as a key ingredient, which is known for its many health benefits. You can get creative with your cake and top it however you like. Here, I’ve topped it with coconut yogurt and organic berries. In the past, I've drizzled it with chocolate sauce (made with melted chocolate chips and a spoonful of coconut oil) and sliced strawberries. You can’t go wrong!

Olive oil is this week’s ingredient of the week! I have a little more to say on this ingredient than I typically do, so if you’re interested, read on! Olive oil is a staple in the diet of many of the healthiest civilizations, like those in the Blue Zones and those following the Mediterannean Diet. While it has many known health benefits, quality matters big time!! Extra virgin is the highest grade of olive oil, and it is made by cold pressing olives, without the use of chemicals or excessive heat. What’s a little scary is that the federal government doesn't closely regulate labeling of extra virgin olive oil, so you may not be getting extra virgin quality even if that’s what the label says. Sometimes they are laced with canola oil and other flavorings to cut costs. Some things to look for when buying olive oil:

1. Look for a label that says extra virgin and ideally cold-pressed.

2. Shop for oils that come in a dark glass bottle - this protects the oil from oxidation and becoming rancid.

3. Look for a harvest or ‘pressed on’ date - this usually means the source if of higher quality.

A few other things to keep in mind. Olive oil should be stored in a dark place, away from light and heat in order to prevent it from going rancid. My go-to brand for olive oil is California Olive Ranch because I think it’s the best bang for your buck. For a list of trusted olive oil brands, check out this link here! Also, extra virgin olive oil has a smoke point of 325-375 degrees F. The smoke point is the point when your oil starts to break down and can then release chemicals and free radicals which are harmful to your body when ingested. Therefore, I recommend cooking with high-heat oils when cooking at high temperatures, like ghee and avocado oil. Read more here.

Ingredients:

• 2 cups almond flour

• 4 eggs

• ¼ cup maple syrup 

• ¼ cup Greek yogurt

• ¼ cup extra-virgin olive oil

• ½ teaspoon baking soda

• ½ teaspoon fine-grain sea salt

• ¼ teaspoon ground cinnamon

• Zest from 1 lemon or orange

Directions:

• Preheat the oven to 325 degrees. Grease a 10-inch cast iron skillet (or round 10 inch cake pan) with coconut oil or olive oil.

• In a large mixing bowl, mix together the almond flour, baking soda, salt, and cinnamon.

• In another bowl, combine the eggs, maple syrup, greek yogurt, olive oil and the zest of your lemon (or orange). Use a whisk to mix well. Pour the wet ingredients into the dry. Stir until combined, and then pour the mixture into your skillet.

• Bake for 30 minutes.

• Let cake cool before serving.

Health Benefits of Olive Oil:

• Olive oil is made up of mostly monounsaturated fatty acids, which can lower LDL cholesterol (bad cholesterol) raise HDL cholesterol (good cholesterol)

• It has powerful antioxidants that are anti-inflammatory

• Healthy fats, like olive oil, helps keep blood sugar levels balanced and keep us at a healthy weight

• It supports brain health (like focus and memory) because our brain is made up of mostly fatty acids

• Olive oil can have anti-aging properties due to an antioxidant called secoiridoids, which helps reduce cellular stress.

Sources and additional reading:

• https://health.usnews.com/wellness/food/articles/what-is-the-healthiest-olive-oil

• https://draxe.com/nutrition/olive-oil-benefits/ 

• https://drhyman.com/blog/2016/03/17/is-your-olive-oil-really-olive-oil/

• https://blackwillowwinery.com/60-minutes-adulterated-olive-oil-featuring-tom-mueller/

Gluten-Free Chocolate Tahini Brownies

With Valentines Day right around the corner, I was inspired to bake something chocolatey and delicious! These brownies are so decadent, you wouldn’t believe that they are somewhat healthy! At least a whole lot healthier than most other brownie options out there!

Ingredients:

• 3/4 cup tahini

• 1/3 cup maple syrup

• 1 tbsp melted and cooled coconut oil

• 1 1/2 teaspoons vanilla extract

• 2 eggs

• 1/3 cup unsweetened cocoa powder

• 1 tablespoon coconut flour

• 1/2 teaspoon baking soda

• 1/4 teaspoon salt

• 1/3 cup chocolate chips (my preference)

Directions:

• Preheat the oven to 350 degrees F.

• In a large bowl, add the tahini, maple syrup, coconut oil, vanilla extract and eggs and mix until smooth 

• In a small bowl, mix together cocoa powder, coconut flour, salt and baking soda.

• Gently fold the dry ingredients into the wet ingredients until the batter is smooth. 

• Fold in 1/3 cup chocolate chips into the batter. 

• Spread batter evenly into a parchment-paper lined or greased 8x8 pan.

• Bake for 22 minutes or until knife inserted into the middle comes out clean.

• After brownies have cooled a few minutes, drizzle with tahini or almond butter and a pinch of sea salt (optional).

Salt and Vinegar Roasted Potatoes

I love salt and vinegar chips - they are a guilty pleasure of mine for sure. Having a bag of Cap Cod Salt and Vinegar potato chips at the beach is one of my absolute favorite things! Here’s a way to get those same tangy flavors with roasted potatoes. These are so delicious! Plus, the apple cider vinegar has so many health benefits you can feel great about adding to your recipe.

Ingredients:

(serves 4 as a side)

Perfectly pairs with grilled chicken sausage and broccoli

• 2 lb. potatoes (I recommend red potatoes, Yukon Gold, or fingerlings)

• 3 tbsp olive oil

• 3 tbsp apple cider vinegar

• 2 tsp salt

• ½ tsp pepper

Directions:

• Preheat oven to 400 degrees F

• Place your baking sheet in the oven for at least 5 minutes before adding potatoes so that it’s nice and hot.

• Cut potatoes into 1-inch cubes

• In a mixing bowl, add 2 tbsp. olive oil, 2 tbsp. apple cider vinegar, 1 1/2 tsp. salt, and pepper. Whisk to combine. Add the potatoes and make sure they are coated in the vinaigrette. Then spread the potatoes onto a parchment-paper lined baking sheet.

• Roast for 55 minutes, tossing the potatoes halfway through.

• Remove the potatoes from the oven. Whisk together the remaining olive oil and apple cider vinager and then pour on top of the potatoes. Season with the last 1/2 tsp of salt. Mix together and serve warm!

Apple Cider Vinaigrette

This is my go-to salad dressing. It has the perfect amount of tang in my opinion and quickly brightens up the flavors of any salad! I’ll make a batch and store it in my fridge so that I have dressing for the week!

Ingredients:

• ¼ cup extra virgin olive oil

• 2 tbsp raw apple cider vinegar

• 1 tsp dijon mustard

• 1 tsp honey

• ¼ tsp salt

• Pinch of pepper

Directions:

• Add all ingredients to a jar and shake (or whisk) until combined

• Add to your favorite salad, like the one pictured here (lettuce, watermelon radishes, avocado, and pumpkin seeds)

Health Benefits of Raw Apple Cider Vinegar

• Apple Cider Vinegar is great for gut health! It will bring beneficial bacteria to your gut, which leads to enhanced digestion and absorption of nutrients. 

• It also has antiviral and antifungal benefits, which also improves microbiome conditions and your immune functioning!

• Although acidic, once ingested, it has an alkalizing effect on the body, which ensures good gut health!

• Apple cider vinegar has been shown to help balance blood sugar levels 

• Finally, it can help lower LDL (the bad) cholesterol and promote heart health

Sources and Additional Reading:

• https://www.amymyersmd.com/2019/07/8-benefits-apple-cider-vinegar/

• https://draxe.com/nutrition/apple-cider-vinegar-uses/

• https://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html

• https://tacanow.org/family-resources/balancing-the-gut-why-do-you-want-to-be-more-alkaline/