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