Chinese fried rice with plantain spring rolls

This absolutely scrumptious fried rice with plantain crust spring rolls is one you
will want to make constantly, switching vegetables and adding seafood or just a simple vegetarian dish.  Chinese food is one of my favorite meals and if I can make it healthy, it's worth not going out to get it, especially knowing how unhealthy most restaurants make it. Consider all of the unhealthy fats they use, the high amounts of sodium, and unhealthy carbs.  I would rather have this often knowing I'm doing my body good and truly enjoying my meal.

The ingredients for the fried rice will be highlighted below and the plantain spring roll recipe will be in the next blog post:

This recipe is for 2 people.

Make 1/2 cup of quinoa and set aside.

While the quinoa is cooking, take a pan on medium heat and grease it with a half of a teaspoon of grass fed butter and one half of a teaspoon of coconut oil .  Add organic boneless chicken, cut up into small cubes, sprinkle with salt (i use himalayan salt) and add to the pan, close the lid and let cook for 20 minutes.  Open lid and add one quarter of a large onion chopped up, close lid and let it cook for 3 minutes.  Open lid and add 1 cup of peas, 6 white mushrooms, a teaspoon miso paste, a sprinkle of chili reds (this one is optional, it depends how spicy you like it) a dash of salt, a dash of black pepper, and a dash of paprika.

When I say a dash, I mean like a quick sprinkle all around the top of the dish, but if you want more or less than that it's optional.  Also add a tablespoon of sechuan sauce and a tablespoon of soy sauce. I use gluten free.  Close lid for 5 minutes on medium, open up, add 5 slices of jalapenos and toss, add the quinoa and toss it around. In a small pan scramble some organic eggs and add to the mix.and done!

I do use other vegetables at times like bok choy, sprouts, carrots, etc... you can totally be creative with this dish.  The great thing is you are getting your protein, good fats and loads of vegetables.

I serve it with my delicious spring rolls made with plantain dough and it is so satisfying! Stay tuned for the next post where I will give the recipe for these sweet delights!

Oat crusted apple cobbler with fall spice kefir ice cream

In planning my Thanksgiving meal as healthy and delicious as possible, this one recipe came to mind. The smell of apples baking with spices such as cinnamon and nutmeg, always reminds me of this special holiday.  This is such a treat for that sweet tooth when you are trying to keep it healthy.

***For this recipe I used this spice called "apple pie spice" very similar to "pumpkin spice" which has a mixture of cinnamon, nutmeg, lemon peel, cloves, and ginger.  I have used the spices separately but I love these mixed spices in one jar.

{TIP: For an AMAZING smell in your home, add apple or pumpkin spice to water and boil.  It smells like you're baking a pie.  It is a very soothing smell, and great when you have company!}

This one recipe here is good for 4.  Preheat oven to 350.  In a small deep pan we are going to make the steel cut oat filling, add 4 cups of water, sprinkle one teaspoon of apple pie spice, one cup of steel cut oats, on the stove, boil for 5 minutes, then simmer for 30 minutes and set aside.  Spread a teaspoon of grass fed butter on a sheet pan and let it melt in oven and remove.  Cut up into small chunks, 3 apples of your choice and spread them on the pan. I like the macintosh or granny smith because of their semi tangy flavor, it complements the sweetness we are topping them with. Sprinkle a teaspoon of apple pie spice to the top of the apples, one tablespoon of melted grass fed butter, put in the oven at 350 for 50 minutes.

The apples should look just like they do above in the picture when done.  In a sheet pan add one cup of organic rolled oats topped with a half of a teaspoon of apple spice and pop in the oven for 12 minutes on 350.  In a nine inch deep pan like shown above with the apples, add the steel cut oat filling top that with the apples, and top that with the rolled oats.  Add a tablespoon of melted grass fed butter, and one tablespoon of honey and a tablespoon of coconut sugar.  Pop in the oven for 45 minutes uncovered.

I love ice cream with my pies.  Kefir makes a delicious ice cream substitute.  Take a small bowl and add 2 cups of plain organic kefir.  Toss in a tablespoon of raw honey, one tablespoon of coconut sugar, a half of a teaspoon of vanilla extract and a half of a teaspoon of apple spice.  Put in the freezer and every half an hour for an hour and a half toss it around and place back in the freezer. Top the cobbler with it and eat!

HEALTH BENEFITS OF THIS DESSERT 

Cinnamon- helps treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, erectile dysfunction and much more.  This amazing spice is known to help prevent Alzheimer's, may help stop the destructive process of MS, helps with HIV, lowers the effects of high fat meals, and excellent for diabetics.

Kefir- This probiotic filled drink is a fermented, enzyme rich drink resembling yogurt. Known for healing intestinal disorders, like constipation, diarrhea, irritable bowel disease, allergies, atherosclerosis, intestinal disorders, respiratory diseases, cancer and many more.    

Plantain crusted eggplant calzone

This eggplant calzone is one you can have without the guilt of the bread, and it is truly DELICIOUS!

HEALTH BENEFITS OF PLANTAINS:

Plantains, also known as plátanos, are closely related cultivars of fruit or dessert banana. In general, they treated as vegetables in the kitchen much like fellow tropical produces such as potatoes, taro, breadfruit,yam, sweet potatoes, etc. Indeed, they are one of the staple sources of carbohydrates for larger populations in Asia, Oceania, Africa, and Central Americas for centuries, served in main courses.

Plantains are great sources of a variety of vitamins and minerals including:

• Fiber: Helps to keep bowel movements regular and reduce constipation
• Vitamin C:  This antioxidant helps build up your immune system and scavenge free radicals
• Vitamin A: Plays a role in vision and enhancing skin complexion
• B6 (Pyridoxine): Beneficial in treating neuritis, anemia, and decreasing homocystein levels which are often associated with coronary artery disease and stroke episodes.
• Potassium: Important components of cell and body fluids that help control heart rate and blood pressure.

Pumpkin coconut cookies

This is the one cookie left for the picture after they were made, they were sooooo delicious we attacked them!! The pumpkin butter is such an amazing goodness, I could eat the whole jar all on its own.  It is the easiest recipe to bake and you will LOVE it if you love pumpkin and coconut.

I will highlight the ingredients as I go.  Preheat oven to 375.  You will need 4 eggs, cracked in a bowl, 1 teaspoon of vanilla extract, 3/4 of a cup of coconut flour, 1/2 of a cup of coconut oil, 1/2 of a cup of raw honey, and 2 tablespoons of pumpkin butter.  Blend all of this well.  Pour it in a bowl and add 1/2 of a cup of organic unsweetened coconut flakes and mix this together in the bowl.  

Line large sheet pan with parchment paper and scoop out the mixture with an ice cream scoop and lay on the parchment paper.  With the palm of your hand, flatten the mixture ball out so it is still about 1/2 inch thick.  Bake for 18 minutes.  You do not have to flip them so once the timer goes off, just remove from oven and let them cool for about 5 minutes on the counter.  Add a teaspoon or more to of the pumpkin butter to the center of the cookie and spread just like the picture above. These are my favorite eaten warm, but you can cool them as well and they are delicious.

HEALTH BENEFITS OF HONEY

I am sure most of you know how powerful honey is.  It has been a natural sweetener way before sugar became available in the 16th century.  Honey production flourished in ancient Greece and Sicily while animals other than humans have long raided honeybee hives, risking stings for its sweet reward.

This blend of sugar, trace enzymes, minerals, vitamins, and amino acids, is unlike any other sweetener on the planet.  It takes 60,000 bees, collectively traveling up to 55,000 miles and visiting more than 2 million flowers, to gather enough nectar to make 1 pound of honey.  Once the nectar is gathered, the bee stores it in its extra stomach where it mixes with enzymes and then passes it to another bees mouth.  This process is repeated until the nectar becomes partially digested and is then deposited into a honeycomb.

Once there, the honeybees fan the liquid nectar with their wings creating the thick substance known as honey.  

“Away from air and water, honey can be stored indefinitely, providing bees with the perfect food source for cold winter months.”

1. Honey makes excellent cough "medicine" Research shows honey works as well as dextromethorphan, a common ingredient in over the counter cough medications, to soothe cough and related sleeping difficulties due to upper respiratory tract infections in children

2. Honey treats wounds Honey was a conventional therapy in fighting infection up until the early 20th century, at which time its use slowly vanished with the advent of penicillin. Now the use of honey in wound care is regaining popularity, as researchers are determining exactly how honey can help fight serious skin infections.

Honey releases hydrogen peroxide through an enzymatic process, which explains its general antiseptic qualities, but active Manuka honey contains "something else" that makes it far superior to other types of honey when it comes to killing off bacteria.7

3. Honey improves your scalp Honey diluted with a bit of warm water was shown to significantly improve seborrheic dermatitis, which is a scalp condition that causes dandruff and itching. After applying the solution every other day for four weeks, “all of the patients responded markedly.” According to the researchers:9

“Itching was relieved and scaling was disappeared within one week. Skin lesions were healed and disappeared completely within 2 weeks. In addition, patients showed subjective improvement in hair loss.”

4. Helps boost your energy A healthy, whole-food diet and proper sleep is the best recipe for boundless energy, but if you’re looking for a quick energy boost, such as before or after a workout, honey can suffice. This is particularly true for athletes looking for a “time-released fuel” to provide energy over a longer duration

5. Reduces allergy symptoms Locally produced honey, which will contain pollen spores picked up by the bees from local plants, introduces a small amount of allergen into your system. Theoretically, this can activate your immune system and over time can build up your natural immunity against it.

Chili stuffed acorn squash

This delicious hearty dish is the perfect comfort food.  It is a great dish when the weather turns chilly and great for around the holidays.  I love to stuff the squash with chili, chicken, or just vegetables and beans, and always topped with a sprinkle of cheese! This also makes an amazing side dish topped with a little butter, cinnamon, salt and pepper.  Below is step by step how I make this delightful dish. The ingredients are highlighted.

Take an acorn squash and cut it in half, turning each half over on a sheet pan after greasing it with a teaspoon of grass fed butter or you can use oil if you prefer.  I like the butter because it gives the squash a caramel like flavor around the edges as you see above, it is heavenly on its own!  Bake at 350 for an hour.  Flip the halves over and put back in for 15 minutes.  While this is cooking in the oven, and I mean from the moment you first pop it in the oven, grab a pan and grease it with just a half of a teaspoon of the butter or oil on medium, and add a lb of grass fed ground beef. 

Close the lid for 15 minutes, then toss it around and let it cook another 15 minutes.  Add to the beef some taco or chili seasoning or like I do, I add a half of a teaspoon of cumin, a quarter of a teaspoon of oregano, a dash of cayenne, a dash of chili red flakes, 2 tablespoons of hot sauce (i like it spicy, if you don't then you do not have to add these last 3 ingredients)  I also add a teaspoon of white vinegar, 3 diced green olives, a quarter of a white onion diced, 5 smashed up garlic cloves, sprinkle about a tablespoon of chopped up cilantro, a half of a red pepper diced up, a half of a tomato diced up, salt and pepper to your liking.  

Close lid and let it cook so all of the flavors come together for a good half an hour on low to medium heat so the beef keeps the sauce of all the ingredients.  After a half an hour open the lid and add 4 sliced large white mushrooms.  Close for another 15 minutes. Add some black or red beans and toss.  Scoop up the chili and fill in the acorn squash, and sprinkle with some of your favorite cheese, I added my favorite raw cheddar.  Pop back in the warm oven just a minute to have the cheese melt and serve!!

HEALTH BENEFITS OF ACORN SQUASH

*boosts the immune system, prevents certain types of cancers, improves vision, and protects the skin, strengthens the bones, reduces blood pressure, regulates blood sugar and circulation, and improves digestion.

*more nutrient dense than the other summer squash relatives with its significant levels of vitamin C, vitamin A, thiamin, pantothenic acid, and other B- family vitamins, and its range of minerals is truly impressive, including potassium, magnesium, manganese, iron, copper, phosphorous, and calcium. 

Cabbage pad thai

Did you know that this inexpensive, and widely used vegetable can create miracles? (See the health benefits below) This satisfying plant based noodle dish is so delicious, you wouldn't know you were eating all vegetables.  Try sneaking this in your smoothies and a few raw slices in your salad, or make a nice cole slaw out of it.  One of my all time favorite dishes is pad thai, and since I tasted cabbage noodles, I have not missed the real pad thai, and I can eat this anytime I want without the guilt! It cooks so quick, you can make this dish on the fly as your main dish, or even as a quick side dish. This one I made with all vegetables but I do add shrimp or salmon to it at times, and also some chicken or eggs.  I will highlight the ingredients you will need.  Here is the recipe:

Take one head of green cabbage, cut the cabbage in half, turn one half over and slice it like you would an onion, thin like pad thai but if it comes out thicker, it is great too.  Set this aside.  One half of a cabbage is awesome for the two of us, but make it all if you like, it's a vegetable, eat as much as you like!  But for the recipe we are using one half.

Cut up about 7 mushrooms (any kind you like) and slice up a quarter of a small sweet onion nice and thin.  Crush or mash 3 garlic cloves, a half of a teaspoon of ginger and about a tablespoon of cilantro all together.  Cut up in small chunks some bok choy, about a half of a cup.

In a small bowl add one teaspoon of miso paste (I use white but use any type you like) add a tablespoon of gluten free shoyu sauce, and whisk well together.

In a pan, turn on to medium and add a teaspoon of coconut oil to grease the pan and add the sliced onions, cook them for about 5 minutes so they are a bit translucent, then add the bok choy.  Add the garlic, ginger, and cilantro mix and the mushrooms.  Keep stirring them around for about 3 minutes and add the cabbage.  Stir this mixture around and close lid for 5 minutes.  Open up and stir it again, adding the miso and shoyu.  Add some salt and pepper (about a quarter of a teaspoon each or more depending on your tastebuds) and also add a dash of red chili flakes.  Stir and add a cup of spinach. DONE!

I like my noodles (cabbage) a bit al dente, but if you like them really soft, just cook them for an extra 5 minutes.  Serve with a side of avocado and cucumber salad topped with some red wine vinegar and a little salt.

Benefits of CABBAGE:

Frequent use of cabbage is fabulous for treating ulcers, constipation, skin disorders, headaches, eye disorders, gout, arthritis, aging, Alzheimer's disease, eczema, jaundice, scurvy, rheumatism, obesity, and a ton more!

It's abundant in Vitamin C, one of the best antioxidants, fighting free radicals in your body which is one of the causes of aging including wrinkles.

Very rich in fiber which is in roughage.  This is a terrible deficiency in the average diet.  Lack of fiber leads to gastrointestinal problems, the horrible constipation, headaches, indigestion, skin diseases, and cancer.  Fiber will help with weight loss, adding bulk to the bowels, and at only 33 calories a cup, it is a perfect addition for weight management.

Rich in beta carotene, this is a wonderful remedy for any eye disease.  Prevention is key and this is a great source.

It contains glutamine, which is a strong anti-inflammatory.  reducing the effects of many types of inflammation, irritation, joint pain, allergies, fever, and skin issues.

Rich in Vitamin K, which helps protect our nerves from damage and decay making this cruciferous vegetable help improve your defense against Alzheimer's, dementia, and neural degeneration.

For bone health, it is fantastic!  It is rich in calcium, magnesium, and potassium.  These 3 essential minerals are integral in the protection of bones from degradation and the onset of conditions such as osteoporosis and bone weakening.

It contains iodine, helps with proper functioning of the brain and nervous system, and known to be necessary to keep your thyroid healthy.

Tip: Let's remember that over cooking this vegetable or any other vegetable, will cause it to lose many nutrients, so be gentle when cooking it and cook it on as low as possible if you want to reap all of the benefits!

Homemade white kidney bean soup

Don't you just LOVE eating something so yummy, satisfying, and yet so healthy? I know that has been my mission in the kitchen, always to experiment so I do not miss out on things I do love that I refuse to have.  This fall white bean soup is our very favorite in the Alvarez household.  We make a big pot and have it for the rest of the week. The thick juice that's created by the white beans is like no other bean, it's very flavorful even without the herbs and spices I add.  Did you know white kidney bean is added to some weight loss products?  That is because it is the most fibrous of all beans, making you full quick and keeping those pipes squeaky clean! This recipe does take a good 3 and 1/2 hours to make but this can be done while you're home watching a show or taking a nap even since most of it is left to cook on its own. Below I will highlight in bold letters the ingredients you will need.

You will need to soak 2 cups of kidney beans overnight in a pot with water covering the beans, sometimes I make navy white beans if kidney is not available. The next day, dump that water, add 10 cups of water to the 2 cups of beans to a big pot, close lid on medium for 2 hrs.

While the beans are cooking, you want to make "sofrito" that is a seasoning my mother always keeps in the fridge to use on almost every Cuban dish she makes, and now so do I.  As you see in the second picture, that is the mixture.  All you do is take a half of a green pepper, a half of a big white onion, or 1 small one, about 10 garlic cloves and a half of a tablespoon of himalayan salt.  Add to blender and pulse this mix so it is chunky and not creamy as you can see in my blender above.  I will pour this entire mixture in my beans but sometimes I make extra and keep it in the fridge for other dishes.  Now you will set this aside.  After the 2 hours, open up the pot and pour this in.  Also add a half of a teaspoon of black pepper, a half of a teaspoon of cumin, a half of a teaspoon of himalayan salt but you can add more according to your preference.  Add 3 tablespoons of olive oil.  

This is OPTIONAL, smoked ham (ofcourse we buy the healthiest kind, pasture raised, no nitrates or hormones, or biproducts) but we love it for the flavor.  You can add instead smoked turkey bacon, or just keep it plant based.  I have added yukon gold potatoes cut up in cubes in the past, but I don't now because of the starchiness and heavyness of the carb.  They are a delicious addition though if you want to use them.  Close the lid and leave for 1 and 1/2 hours on medium and add 2 cups of arugula once you open the lid.  Watercress instead of arugula is how my mom always makes it, which is delicious as well but it's not available often where I shop.  I like to add it at the end so the arugula does not disappear during the cooking process.

I love to eat my beans with a side of quinoa, hot sauce, and a slice of avocado.  In doing this I do not miss my rice which we always ate with beans growing up.  This is one delicious comfort food you can have all week as a main dish or a side dish.  Enjoy!!

BENEFITS OF WHITE KIDNEY BEANS

*packed with folic acid, protein, fiber, and complex carbs, this should be a part of any weight loss program.
*they produce alpha-amylase inhibitors which help regulate fat storage in the body.
*one of the most concentrated forms of a trace mineral called molybdenum which is required to make and activate a number of detoxifying enzymes important for good health
*converts sulfites into safer sulfites.  Sulfites (which are added to some alcohol) are known to cause adverse health reactions such as migraines, tension and cluster headaches, as well as asthma symptoms.

Chocolate Peanut Butter Cup

This is my favorite treat, especially how I drink it with a spoon and a straw, it's a MUST! This delicious concoction supercharges me and gives the right amount of nutrients in one drink including protein, antioxidants, good fats, and tons of health benefits from all of the ingredients.  This is one I drink right before a workout for the boost, stamina, and endurance.  It is also one I drink if I want a satisfying yummy dessert.

Note: Cut up bananas in one inch rounds and freeze just like in the picture above.  Soak organic dates in a bowl overnight, with water covering them.  Have your almond milk or coconut milk, or any type of nut milk you prefer ready.  I use almond milk for this recipe.  

In the blender add:

8 oz of almond milk (or the milk of your choice)
1 tablespoon of crunchy organic peanut butter
2 tablespoons of raw organic cacao powder (we buy the one mixed with maca) 
4 frozen banana rounds
2 pitted soaked dates
12 small ice cubes or 6 big ones

Blend well until creamy and smooth.  Pour into a glass, add a straw, and most importantly, what absolutely makes this so delicious for me is adding some peanut butter to a spoon and scooping up the shake with it, taking it to your mouth and taking in a bit of that peanut butter at a time.  It is such a treat especially with the crunchies in the peanut butter.

**HEALTH BENEFITS OF BANANAS

The list I could write would turn into a book, that is how powerful this one fruit is.  Here is a few:

* aids in depression, helps with SAD (seasonal mood disorders) and PMS symptoms with its high levels of tryptophan which converts to seratonin, the happy hormone
* keeps your bowels healthy whether you are constipated or need aid after diarreah restoring electrolytes and soothing the digestive tract
* high in the electrolyte potassium which adds electricity to our system required to make our heart beat
* packed with iron, it is excellent for anemia, strengthening the blood
* eat before a workout for lots of energy and blood sugar level stability
* they coat the lining of your stomach, helping it combat destructive acid, helping with acid reflux and heartburn
* high levels of b vitamins, antioxidants, and magnesium.
* loaded with potassium, it helps keep you alert, and lowers high blood pressure
* increases calcium absorption, helping build strong bones

Mojito dressing

This is a staple in our kitchen! We always have a bowl of it right on the counter and use it every single day.  It is our mojito dressing, so delicious, so healthy, and so simple to make.  This is the base we use for our salad dressing, on our veggies after we steam them, as a dip, a dressing for our wraps and we drizzle it on our meals at times at the very end.  It is used in some latin countries for nearly everything. Instead of buying those unhealthy dressings off the shelf with unnecessary, unhealthy ingredients, use this instead. We have some ideas below you can add to this mix to make it unique depending on what you're in the mood for.

Mojito dressing base:

1. 1 cup olive oil
2. 3 garlic cloves
3. 1/4 cup organic fresh cilantro
4. 1/4 teaspoon himalayan salt

I like to make it fresh every 3 days so this is how much I make at a time.  You can make more to last you longer,  but not more than a week since this recipe calls for fresh organic cilantro and garlic and does turn color if out for too long.

In a mortar and pestle as you can see in the picture, you can mash the garlic and cilantro with the salt until it's almost a paste because of the release of its juices while mashing them together.  If you do not have a mortar and pestle, you can try using your food processor.

When it's mashed really well as you see in the picture, add to the olive oil in a bowl.  You want to cover it until use.  It's that simple to make, and the flavors get better as the garlic and cilantro sit in the oil longer.  Now like I said before, this is a base for our dressings.  These are some additions we mix in with it.

NOTE: when it comes to dressings, before you add it, dress up your salad and veggies with some herbs such as oregano, pepper and a little salt, so you only need to use very little dressing.  I love adding some crushed red peppers for a little kick.

1.  Vegenaise (an eggless mayo we get at Whole Foods) is great when we feel like a creamy dressing, we add just a half a teaspoon to a half a teaspoon of the mojito to our salad.

2.  Vinegar, whether it's rice, white, apple cider, or red wine vinegar, we add just a half a teaspoon to a half a teaspoon of the mojito dressing as a light dressing.

3.  We toss a teaspoon of the mojito dressing with a half a teaspoon of mustard and vegenaise for our wraps.

4.  We add a teaspoon of soy or teriyaki sauce to a teaspoon of the mojito dressing and toss well with sometimes a quarter of a teaspoon of miso paste and add to our chicken, steak, fish, veggies, quinoa or anything else you like.

Keep in mind that this is something you can use on its own or toss up with something else to make it the perfect tasting homemade sauce.

CILANTRO health benefits:

1. full of an array of antioxidants and healing phytonutrients.  The juice of the leaves are used for medicinal purposes.  It is an antiseptic, aphrodisiac, helps with digestion, and a natural stimulant.

2. high amounts of calcium, potassium, and vitamins such as A, K, C, and some Bs.

3. antibiotic tested and proven effective at killing food-borne bacteria, such as salmonella.

4. excellent source of omega 3 and 6.

5. helps control blood sugar, stimulating the secretion of insulin, lowering blood sugar.

6. lowers bad cholesterol.

7. used as a heavy metal detox, detoxifying mercury, lead, and aluminum among others.  Blend cilantro juice with chlorella powder and drink everyday for brain power.

8. provides calming effects to the nerves that enable sleep to come easier.

Chocolate Raspberry Macaroons

"At last -- Coconut Flour, a delicious alternative to wheat and grain, that's packed with dietary fiber and it's a good source of protein too"

Warning: these cookies are very addicting! I find myself wanting these more than a plate of dinner.
The great thing is they are healthy made from coconuts, dark chocolate, and healthy fats.  The problem some may encounter is you think you can eat a whole batch because they are made of healthy ingredients so in moderation these are the perfect dessert! Although Rob walks you through this recipe in the video, I will jot it down for you here, so you can see it as well.  The ingredients are highlighted in the recipe below.

Pre heat oven to 375.

Prep work:

1. In a pan add 1/4 cup coconut oil and 1/4 cup of raw or grass fed butter and melt (we love the flavor butter gives it but if you prefer no dairy, just use all coconut oil)
2. chop up about 3/4 of a cup of dark unsweetened chocolate or you can buy cacao nibs or dark chocolate chips.

In the blendtec blender we add:

1. 4 eggs
2. 1/8 teaspoon of himalayan salt
3. 1/2 teaspoon of vanilla extract
4. 1/2 cup raw honey
5. pour the melted oil and butter in the mix.

Spin just enough to blend all the ingredients.

Add to that mix in the blender 1/2 cup unsweetened organic coconut flakes, and turn blender on low. While it's blending, add little by little 1/2 cup organic coconut flour.  Add the chocolate to the mix and blend.  Make sure it is the perfect amount because it can throw the texture of the cookies off by adding a little too much or too little of the flour.

Take a sheet pan and put parchment paper on it.  Take the mixture and roll them into balls and flatten them on the parchment paper.  Put them in the over for 18 minutes.  Keep oven light on and check on them periodically because every oven seems to be slightly different.  Just make sure they are lightly brown.

Take them out and add organic raspberry jelly (with that being the only ingredient in the jar) or you can always spin your own raspberries in a blender and add to the top middle of the cookie.  Pop back in the oven for 3-4 minutes.

Take them out and let them cool.  You can also put them in the fridge like we do to cool them down faster so we can eat them sooner!

Enjoy!

Coconut flour:

1. Contains the highest percentage of fiber of any other flour with a whopping 58%
2. Gluten-free and hypoallergenic 
3. Works well as a part of a weight loss program because of its high fiber content which promotes a feeling of fullness
4. Has fewer digestible carbs than other flours and even some vegetables

Creamy Oatmeal Smoothie

This is one way to get your oatmeal and a smoothie all together in one for a delicious breakfast or any time of the day! I love it in the mid afternoon at times if I want an ice cream, this fulfills that craving. Now if you want it gluten free, make sure you buy the organic oats.  From what I have learned in my research, organic oats do not contain gluten, only the non-organic kind which has been harvested next to other grains that contain gluten such as rye and barley.  Also be sure to buy the ones not mixed with any other ingredients, just plain organic oats.  I like the steel oats and rolled oats myself, these being very close to their natural form, unrefined oat grotes (whole grain oats) and very little heat is used in the making process .

NOTE: for this recipe, have some cut up frozen bananas.  Take a banana and cut it up into 1 inch rounds.  Freeze in a freezer bag or container of your choice overnight. Soak 2 dates overnight as well in a bowl with just enough water covering them.

RECIPE:

1. 4 oz of almond milk
2. 4 oz plain kefir
3. 2 soaked dates, pitted
4. a half of an apple cut up
5. 1 fresh cinnamon stick
6. 4 pieces of cut up frozen banana
7. a quarter of a teaspoon of ground cinnamon
8. 1 teaspoon of raw honey
9. a half cup of oats
10. 12 small ice cubes or 6 big ones

Put all the ingredients in the blender except the oats and the cinnamon stick and blend it all well until thick consistency.  Add the oats and blend it a little more so it's stirred in there a bit and so there are little pieces of oats in the smoothie.  After you pour it in a tall glass, add the cinnamon stick. You might need a spoon, it's like an ice cream!

HEALTH BENEFITS OF OATS:

1. reduces oxidative stress naturally.  The antioxidants in oats helps fight free radicals 
2. beta-glucan, the fiber in oats, enhances the human immune system response to bacterial infection
3. beta-glucan has beneficial effects on diabetes.  The soluble fiber slows the absorption of glucose, which keeps sugar spikes and dips at bay
4. rich in magnesium which is key to enzyme function and energy production.  Relaxes blood vessels which prevents strokes and heart attacks, aiding the heart muscle and lowering blood pressure.
5. Helps with weight loss as this food is loaded with fiber so you feel full longer and lowers your cravings for unhealthy snacks.  It is very low in fat, calories, and full of vitamins.  
6. It aids in constipation with its high fiber content.
7. Oats can be used on the skin for a remedy to skin problems such as acne, chicken pox, stress rashes and dermatitis.

Apple Cider Vinegar Elixir

ELIXIR= A magical or medicinal potion

I just love incorporating ingredients in my recipes that I know are going into my body working miracles. And this is no exaggeration when it comes to apple cider vinegar. There has been a buzz about it the past few years although since 5000 BC the Babylonians have been using it as a preservative and condiment.  Legend has it that the queen of the Nile, Cleopatra, drank this cocktail and Hippocrates used this as a medicinal drink. I was stunned by all of the endless write ups on this one elixir.

Now I use it religiously in my dressings, on my hair, on my skin, and as a slim down drink before every meal. I'll share with you a couple of my homemade mixtures.

Why I drink my ACV everyday is a list below, add 2 tablespoons to one cup of water or grapefruit juice and drink a half hour before every meal and anytime during the day.

1. For aiding in weight loss:

a. Data shows some significant weight loss and a decline in body fat around the abdominal area, waist circumference, and triglycerides from daily intake of acetic acid, the main ingredient in ACV.

b. The pectin in apples, being an insoluble fiber, give you that feeling of fullness and satisfaction.

c. The acid in ACV helps your body break down the protein you eat into amino acids. This will help increase the availability of amino acids to create more growth hormone.  Growth hormone plays an important role in weight loss.

d. ACV helps the body release iron, responsible for carrying oxygen to the blood cells, and oxygen is essential to burn energy (calories) in your body.

e. Regulates your blood sugar levels.

2. ACV helps the body maintain a healthy alkaline PH level.  Research shows that higher acidic levels leads to lack of energy, disease and infection to grow.  Cancer cannot survive in an alkali environment, another reason ACV is known for.

3. As part of balancing your PH levels, ACV creates an overall detoxification of the body.  Research shows that it helps stimulate cardiovascular circulation and detoxifies the liver.

4. This miracle vinegar breaks down mucous throughout the body and cleanses the lymph nodes.
Known for its great affects on allergies, it helps stave off sinus infections and their related symptoms which are sore throats and headaches.

5. It brightens skin naturally, you will see your cheeks get a glow right after you drink this mix.  It helps psoriasis, eczema, to dry skin and blemishes.  Just dab some on your problem areas with a cotton ball.

This delicious salad dressing is one light, and simple dressing I love to keep in the fridge to use for days.  Try and stay away from store bought dressings. They contain ingredients you do not need.  It is so cost effective and healthier to make it yourself.  Here is what you need:

1/2 cup of apple cider vinegar
1/2 lemon, juiced
1/4 cup olive oil
3 tablespoons honey
1/2 teaspoon himalayan salt, real salt, or celtic salt

Blend these in a blender.  Bottle up and keep in the fridge.  It is also a delicious addition to any dish you are cooking.

For your hair, it is AMAZING for shine and softness.  If you suffer from frizz, this will help. All you need to do is after you shampoo, tilt your head back and pour a half a cup of ACV from scalp to ends, and run it through your hair with your hands.  Clip your hair up and do everything else in the shower and then rinse off well so you don't smell like it after.  Add your conditioner after that.  You will feel the softness and see the shine.  Sometimes I add three eggwhites to a bowl with ACV and whisk, then put that on my hair as a treatment for a couple of hours.  ACV has also been proven to help with lice and dandruff.

OTHER POWERFUL FACTS on ACV:

5.  Candida- this vinegar is rich in natural enzymes that help your body get rid of candida.  It is a yeast that builds up in the body and causes memory loss, fatigue, infections, sugar cravings, amongst other things.

6. Heartburn- though it might seem funny to treat stomach acid with an acid containing vinegar, there is research suggesting that ACV works by helping stomach acid, and reduces heartburn.  It also helps prevent indigestion and GI stress.

7. Mood Enhancement- Aside from growth hormone, amino acids are a part of the creation of tryptophan, which plays a critical role in the release of seratonin.  Found in the brain, it is a "feel good" neurotransmitter. It elevates mood and helps us relax.  It fights off symptoms of anxiety and depression.

Food Matters Is A Must See

Food Matters is a must see for anyone who wants to understand how foods impacts our health and overall well-being. We have watched this several times and still learn something new every time we view it. Get it, watch it and share it with others!

"Let thy Food be thy Medicine and thy Medicine be thy Food"

- Hippocrates. 

That is the message from the founding father of modern medicine echoed in the controversial documentary film Food Matters from Producer-Directors James Colquhoun and Laurentine ten Bosch.

With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what's wrong with our malnourished bodies, it's no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide 'sickness industry' and gives people some scientifically verifiable solutions for overcoming illness naturally.

"With access to better information people invariably

make better choices for their health..."

In what promises to be the most contentious idea put forward, the filmmakers have interviewed several leading experts in nutrition and natural healing who claim that not only are we harming our bodies with improper nutrition, but that the right kind of foods, supplements and detoxification can be used to treat chronic illnesses as fatal as terminally diagnosed cancer.

The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.

The ‘Food Matters' duo have independently funded the film from start to finish in order to remain as unbiased as possible, delivering a clear and concise message to the world. Food Matters. 

"James and Laurentine provide a radiant beacon of hope with steps you can do today to take control of your health and begin healing."

Dr Joseph Mercola - Author of the world's most popular online Natural Health Newsletter.

Stuffed portabella mushroom

I love this hearty delicious mixture of vegetables, the portabella and cauliflower make this a filling, healthy, comfort food!

The ingredients you will need are highlighted in the recipe below:

1. Preheat the oven at 325.

2. Rinse a whole large portabella mushroom and cut the stem off.  Put the stem aside.

3. Spread some coconut oil on both sides of the portabella and lay on a sheet pan, put in the oven for 15 minutes on each side.

4. Dice up a quarter cup of red and yellow peppers, and a tablespoon of onions. Also take the portabella stems and dice those up. Take one garlic clove and mash it well.  If you do not have a mortar or garlic presser, just cut it up really small. Mashing it is the best to release all the juices of the garlic.

5. In a small bowl add a half a teaspoon of miso paste (it can be red or white miso), add a sprinkle of himalayan salt, and black pepper, a dash of red chili flakes (optional if you do not like spicy) a teaspoon of lime juice, and a teaspoon of shoyu sauce toss it with a fork until the miso mixes well with the lime juice.

6. In a pan, add a half of a teaspoon of coconut oil on low to medium heat.  Add the onions, garlic, portabella stems and peppers when the pan and oil are heated.  Toss them for about a minute so they are still crisp and set aside.

7. While the portabella is cooking, take a head of cauliflower and cut in 4.  You will only need one quarter of it for one mushroom. You might have some left over depending on the size.  A little goes a long way.  Cut the hard stem and put the florets in a blender or food processor until they look like grains of rice. Add the rice to a kitchen towel and wring it to get the excess liquid out.  In a pan, add half a teaspoon of coconut oil, and turn it on low to medium. Once it's heated, add the cauliflower rice and cover for 10 minutes.  Uncover and add the pepper, mushroom stems, onion and garlic mix, and the sauce mixture. I add a half a cup of spinach, toss and cover for another 5 minutes.

8. Put your portabella on a plate and add the concoction to the middle.  If you wish as I do at times, sprinkle with a little bit of cheese.

**health benefits of himalayan salt

1. With it's pink like color, this salt has been prized for its nutritional value as it contains 84 minerals in total. 
2. Considered healthier than other table salts because it has no additives or chemicals. 
3. It is used for body detoxification in salt baths by balancing your PH.
4. Supports a healthy and fiery metabolism
5. Improved sleep by supporting blood sugar and hormone balance.
6. Supports weight loss by balancing hormones and improving energy.

Strawberry Daiquiri Smoothie

I was experimenting in my kitchen and when I took a sip, first thing I said was "Oh my!! this tastes like a strawberry daiquiri" The funny thing is the fennel with its licorice flavor makes it taste like it's spiked, what a wonderful surprise, haha!!

NOTE: freeze your pineapple and strawberries overnight.  You can buy ground flax seeds or make your own by using a coffee grinder or like I do, grind it in my blender.  

Recipe:

In your blender add:

1. 6 oz of cherry juice (when you pick your cherry juice make sure on the label it is 100% organic cherry juice, no sweeteners or other preservatives) 

2. 4 oz of organic, fresh squeezed orange juice

3. 2 oz of kefir (if you are not well informed on kefir, i will be writing an entire post on this amazing probiotic cultured food.  There is even a simple recipe I will share to make at home kefir, but for now you can buy the organic plain kefir and if the bottle is swollen, it's even better, it is a perfectly fermented food so it should swell.  
4. 1 cup of organic kale

5. 2 oganic fennel stems

6. 1/2 cup of organic parsley

7. 1 tablespoon of raw honey

8. 1 teaspoon of ground flax seeds

9. 1 quarter of a small organic beet

10. 1 quarter of a hass avocado, or half of a quarter of a large Florida avocado

11. 1 cup of the frozen pineapple

12. 1 cup of the frozen strawberries

13. 1 whole freshly squeezed lime

I added no ice cubes to this one since the frozen fruit did the job perfectly!

Skinsational smoothie

There are a number of foods that will naturally add youth and health to your biggest organ, your skin, when consumed on a regular basis.  I chose a few of them for my smoothie, although I do switch what I put in it all of the time because most fruits, vegetables and nuts are excellent choices. I make this one smoothie that makes me glow right after I drink it.

Notes: have your almond milk ready, the recipe is in one of my previous posts under nut milks.  An hour before you make this, soak a tablespoon of chia seeds in just enough water to cover them. Buy fresh organic blueberries and freeze a cup overnight, also freeze 6 grapes.

In your blender add:

1. 8 oz almond milk-  very rich in Vitamin E and protein (save the almond meal when you make it for a facial mask)

2. One quarter of a hass avocado or one half of a quarter of a big Florida avocado-  Rich in fatty acids and antioxidants- known to increase collagen production and target wrinkles, also if you scrape and mash the pulp closest to the skin, use it as a mask.

3. 1 cup organic blueberries- full of antioxidants

4. 6 organic grapes (any color is fine, but the deeper the color, the better) make sure you include the seed and skin, they are the most beneficial containing resveratrol, known to fight aging and increase longetivity.

5. 1 tablespoon raw honey- besides ingesting it, it is a great topical solution for cleansing sensitive skin, treating dry skin, and even treating acne.

6. 1 quarter of a cucumber- excellent skin hydrator

7. 1 half cup of organic kale- rich source of lutein which is known to reduce wrinkles

8. 6 small ice cubes or 3 large ones

9. I always stir in my chia seeds in my smoothie after it is done but if you do not like the consistency of them just take the soaked chia seeds and remove the excess water and add to other ingredients in the blender- chia seeds nourishes your cells with its high source of omega 3 which makes your skin glow and keeps toxins out.  

Blend well until smooth. Pour and add a straw!

Chocolate covered strawberry smoothie

If I didn't know the difference between eating and drinking I would think this a chocolate covered strawberry!  I just love experimenting with ingredients to see what healthy way I can make my favorite foods.  This one is a winner!

Note: wash, cut the stems, and freeze strawberries overnight, I find that instead of using extra icecubes that can make it watery, if you add the frozen strawberries, it will chill the smoothie perfectly.  Have your almond milk made, if you have cashew or coconut milk, you can use these as substitutes.

In your blender add:

1. 8 oz of almond milk
2. 1 cup of frozen strawberries
3. 2 Tablespoons raw cacao
4. 1 teaspoon of maca {at only 10 calories a teaspoon, this miracle cruciferous vegetable has a nutty flavor, making it perfect for smoothies, it gives you a subtle, non jittery energy from its 55 phytochemicals}
5. a quarter of a hass avocado (if it's a big Florida avocado, use half of a quarter)
6. half a teaspoon of vanilla extract
7. 5 small ice cubes or 3 big ones
8. 1 tablespoon of raw honey or if you prefer use 2 soaked pitted dates

BLEND WELL and drink with a straw! it's so much more enjoyable for some reason!

***Did you know that maca has been considered "THE FOUNTAIN OF YOUTH" by Peruvian natives and Incas for centuries??!! They have call it "magic, the food of the Gods, a natural viagra, a miracle drug." 

*It is part of the radish, broccoli, and watercress family
*Enhances fertility, enhances libido, and the male sex drive and sperm productions 
*boosts your immune system with its 22 amino acids, b vitamins, vitamin c, zinc and calcium
*helps with migrains
*addresses the destructive actions of mental, emotional, and physical stress on the body reducing the effects of cortisol on the adrenal glands.
*regulates the thymus, pancreas, and thyroid gland

Smoothie FAQs

Unlike juicing, where the juice of a fruit and vegetable is extracted leaving the pulp behind, a smoothie is made with the whole fruit and vegetable with added juice, milk, or yogurt making it richer in nutrients and fiber.  Although both are great choices, what some people don't know is how healthy some of the peel and pulp is.  Here is a list of benefits and tips on your smoothies:

1.  The blending process keeps all of that great fiber in from the fruits and vegetables, which helps create a slow, even release of nutrients into the blood stream, avoiding spikes in your blood sugar.

2.  Aside from fiber, smoothies provide an extra boost of vitamins, minerals, and phytochemicals because it often contains fruit skins and pith.

2.  Smoothies tend to be more filling because of the fiber and much easier to make than juicing.

3.  It really is up to you if you want to peel your fruits and vegetables.  The peel makes the smoothie denser, thicker, and adds more nutrients.  Something as thick and hard as a pineapple, oranges, limes, lemons, grapefruit, and avocado peel we want to discard.  When it comes to carrots, I don't peel them because the peel is so thin, and a beet I peel just the hard top off.  When it comes to apples and pears I leave the peel on.  

4.  When it comes to seeds, the avocado seed, peach, plum or date seed obviously gets tossed, but something like grapes, kiwi and berries, those all go in the blender.

5.  Blenders and Juicers are very important in this process.  You want a blender that is gentle on your produce and doesn't heat up the enzymes and break apart the fiber.  It ends up not blending smooth and the taste is pretty bad.  It is a worthwhile investment that will last you a long time.  I have had mine for 10 years now where before I would buy a $50 blender a year.  Do the math!

6.  If you are not going to drink your smoothie right away after blending, store in a dark, tight container in the fridge or on the go so you don't lose many of its nutrients that just air can kill.

7.  Smoothies are excellent for busy people.  You just blend and go, and have all the nutrients you need without eating 10 vegetables in one sitting, you drink them instead!

8.  My favorite benefit is our blood becomes alkali with fruits and vegetables, and cancer cannot survive in an alkali environment!