Green Smoothie Bowl

Ah, smoothie bowls. One of the latest health crazes! So colorful, so nutritious, so filling.

But are they?

Do you ever wonder why smoothie bowls try to seem super healthy, but they are actually frozen yogurt bowls in disguise? Do you ever find yourself rushing to finish a smoothie bowl before it melts into nothing? Do you feel immense regret when forking over $12-15 dollars for a bowl of sugar-water that leaves you wanting more?

I sure do.

There must be a healthier, cheaper, less melty choice out there.

After several attempts at making “island style” smoothie bowls at home, I may have stumbled upon the best ever smoothie bowl of all time. This one doesn’t melt away, and it is actually healthy, not just because of the green color. This smoothie bowl wins on so many levels.

1. It combines the benefits of several superfoods

2. It doesn’t melt; instead, it maintains its fluffy consistency for hours

3. It is cheaper per oz than smoothies you’ll get at a cafe

Since it includes spinach, spirulina, psyllium, and protein, it really rocks the nutrition game. And, depending on what you top it with, many nutritionists might consider this bowl to be “a complete protein.”

The psyllium is the secret ingredient. Much like flax seeds or chia seeds, psyllium husks absorb and retain water. You don’t need to add much liquid, and absolutely no ice, for this smoothie to become nice and fluffy in your standard kitchen blender.

Yes, buying spirulina, psyllium, protein powder, and whatever toppings you like will require some initial spending, but you’ll have smoothies for weeks! Frozen spinach isn’t too expensive, and you can even buy fresh spinach and freeze it. Freeze old bananas and use them when you can. Apples can last a pretty long time in the fridge. It’s up to you! Decide what’s best for your wallet and go with that.

And now, for the recipe you’ve been waiting for:

Green Smoothie Bowl

• 1-2 cups frozen spinach

• 1 serving protein powder of choice, unflavored

• 1 serving spirulina

• 1/2 banana or apple

• 2 tbs psyllium husks

• No more than 1 cup of coconut water, milk of choice, yogurt, or water. I use water or coconut water.
  

Toppings (you can use whatever you like, I used these!)

• 1/2 banana

• Fresh figs

• 1/4 cup granola of choice

• Handful of seeds of choice

Sweet Potato Breakfast Bumps

Cooler temperatures have me gravitating towards root vegetables, hearty flavors, and tasty baked treats. Unfortunately, I rarely allow myself to eat treats at breakfast time, instead opting for cold cereal, a spinach-berry smoothie, or overnight oats. 

Last year, I dabbled in no-flour baking with my banana bumps. Bananas are a wonderful combination of starchy-sweetness; and, in their mashed form, they make the perfect bonding agent for baked goods! Interestingly enough, sweet potatoes are very similar to bananas in that they can be easily used in baking. In addition, sweet potatoes are a great source of beta-carotene, vitamin C, vitamin B, potassium, and fiber. 

Over the fall months, I've successfully made at least two sweet potato dessert-style cakes (maybe I'll make another one and write about it!). They turned out incredibly moist and sweet, without any added sugars. So, thinking back to my banana bumps...why couldn't I substitute sweet potatoes for bananas? 

What follows is the triumphant metamorphosis of a root vegetable into a delicious breakfast treat!

Sweet Potato Breakfast Bumps 

Ingredients

• 1 1/2 large sweet potatoes
• 1 1/2 cups oats
• 1/4 cup sweetener, such as agave, honey, or maple syrup
• 1 1/2 teaspoons cinnamon
• 1 handful raisins 
• 1 handful sunflower seeds or pumpkin seeds (You can sub any sort of dried fruits or seeds!)
• (I wanted to add ground flax meal, but I forgot. Next time!) 

Preheat the oven to 350, and wrap your sweet potatoes in tin-foil. Bake for one hour or until you can stab them easily with a fork. Leave the oven on because you will bake your cookies for about 20 minutes after mixing the batter. 

Hint - If you cut the potatoes into smaller pieces, they will bake faster.

Another hint - bake the potatoes the day before to save time. 

Grease a baking sheet, and set aside. 

Next, whip the potatoes at a high speed, leaving the skins on for added nutrients and fiber. Add all the dry ingredients to the potatoes until evenly distributed. 

Make 1/4 cup sized lumps and place them on your baking sheet. They won't rise, so it doesn't matter how close you place them on the sheet. 

Bake for 20 minutes, cool, and enjoy!

Hippie Lasagna

Hippie Lasagna. It's for the final days of summer before the denial kicks in with those first fall leaves. Hippie Lasagna. The perfect blend of crisp California cuisine and the comfort of cheesy Italian pasta . Hippie Lasagna. It's for people who hate reheating things in the microwave because there's only one way to serve Hippie Lasagna: cold. 

Hippie Lasagna is simply the best. And, here's how you can make your own! 

Ingredients and Tools: 

• 1 box lasagna noodles 
• 3 medium avocados
• Salt
• 1 lime
• 1 package sprouts 
• 1.5 large tubes of spreadable goat cheese at room temperature
• 1/2 cup (or more) sunflower seeds
• 3 cups of vegetable slaw
• 1 cup pickled onions
• 1 large cucumber
• Salad dressing of choice (we used Brianna's Home Style Saucy Ginger Mandarin Dressing)
• Food processor
• Lasagna tray 

The first thing you'll want to do is prepare the noodles. Boil them in a large pot. Once they are cooked, yet firm, remove them and rinse with cold water. Set these aside for now.

Next, you'll prepare the avocados as you would for guacamole. Mash them in a small bowl. Once you achieve an even consistency, add the juice of one lemon, and about 1 tsp of salt. This will help the avocado mash stay bright green, instead of turning brown. Set this aside. This will constitute your first layer! 

Squeeze the goat cheese into a small bowl and whip the sunflower seeds and sprouts into it. The goal is to make it spreadable. Set this aside. 

Finely slice the cucumber. We used our food processor to get make very even slices in a matter of seconds. Put the cucumber slices into a bowl, and toss them in dressing until evenly coated. Set this aside as well. 

OK, now you're ready to create Hippie Lasagna! 

Make a nice, even layer of noodles at the bottom of your pan. Then, spread your avocado mixture evenly over this layer. For the next layer of noodles, arrange them so that they are situated in the opposite direction of the previous noodle layer. You'll be alternating like this for the entire dish. Now, you'll add your three cups of slaw, evenly spreading this over the noodles. You'll add pickled onions to this layer as well. Then, arrange another noodle layer, followed by a layer of cucumbers in dressing. Add another layer of noodles, then spread the goat cheese mixture on top of that. It may be hard to spread this; you might have to resort to crumbling the cheese mix loosely. Use an extra piece of moist noodle to press down on the cheese, making it even. Then, add your final noodle layer.

Chill, cut, and serve! 

Fig and Maple Nut Bars

Figs are definitely my favorite dried fruit. As a child, I loved Fig Newtons. I'd carefully eat all the cookie parts away, exposing the chewy, nutty, figgy center. I'd eat my prize slowly, savoring each bite.

Not only do they taste like candy, figs contain a plethora of nutrients. Figs are high in fiber, high in potassium, and rich in polyphenals, which offer anti-aging properties. Several studies show that some elements in figs are toxic to certain skin cancer cells, and are useful in treating common illnesses that effect the digestive, endocrine, reproductive, and respiratory systems. Since figs contain a significant amount of B6, they can also be a home remedy for anemia. Figs are known to cultivate good gut bacteria, and they also can provide a natural boost to the body's ability to ward off sickness.

This simple recipe for Fig and Maple Nut Bars makes it easy to incorporate figs into a healthy treat. The process takes a little more than half-an-hour from start to finish. The results will leave you with 12 snack-size bars to eat on the go! 

Ingredients

• 1 cup dried figs, stems removed
• 1 3/4 cup cashews
• 5 tbsp maple syrup
• 1/2 tbsp vanilla 
• 1 cup sunflower seeds
• 3 tbsp coconut oil
• 1/3 cup coconut flakes 

Directions

Preheat the oven to 350 degrees, and line a baking pan with parchment paper. Combine all the ingredients into a food processor. Mix everything up well, until you have a granola-like consistency. The resulting "dough" should be sticky yet loose. Transfer it to the baking dish, and press down with your hands until flat. You'll be cutting this gooey slab into bars when it's finished baking, so make sure the edges are even. Bake for 20 minutes, and allow the pan to cool before cutting the bars. I found it easy to use a pizza cutter for this step. Transfer to a sealed container to keep in the fridge for up to 7 days. You can freeze these as well. 

Enjoy! 

Turmeric Macadamia Tea Latte

Today, I'm exploring the health benefits of turmeric root and macadamia nuts!

Turmeric is a natural pain reliever, and it may help lower risk of cancer; it's one of nature's strongest anti-inflammatory plants. And if that isn't enough, studies show that turmeric can accomplish all of the following:

• strengthen the immune system

• improve cognitive function

• elevate mood

• lower the risk of heart disease

• keep memory sharp

• reduce and prevent arthritis

• help keep us looking and feeling young

Macadamia nuts contain some very important essential vitamins and minerals, such as folate, manganese, vitamin A, iron and B vitamins. Macadamia nuts are also a source of protein, antioxidants, and healthy fats which all help to support bone and brain health. Macadamia milk is growing in popularity as more and more people discover the benefits of a plant-based diet. 

When combined, turmeric and macadamia can offer an incredible boost to our total health, merging physical and mental benefits. 

I used Milkadamia macadamia nut milk and Numi turmeric tea for this turmeric tea latte. You can make your own turmeric macadamia tea latte by following these simple instructions: 

The basic idea is to use 2 parts milk to 1 part water.

Boil the water, and steep the tea for 8-10 min. A longer steeping time ensures the tea is at its maximum strength since you're going to dilute it with milk.

Then, using a frother (I have been using this one from Nespresso for about 8 years), froth 2 parts macadamia nut milk. Pour the foam carefully over the tea, and enjoy! 
 

Carob Coconut Cashew Chews

If you're like me, you know exactly what items are in your kitchen at any given time. And, if you're like me, you're obsessed with using up everything you have before you buy something new. And, you'd understand quite well how I woke up Saturday morning with a clear vision of making a very specific, delicious treat using ingredients from the cupboard.

I've had a bag of figs lying around for quite a while, and it was time I used them up. I always have cashews on hand. Carob chips are a wonderful alternative to chocolate chips since they're not as sweet, and they have a lovely nutty flavor. 

Ingredients: 

• 1.5 cups dried figs (take the stems off first)
• 2 cups plain, raw, unsalted cashews 
• 1 cup coconut flakes or chips, unsweetened (I used Trader Joe's Organic Unsweetened Coconut Chips)
• 1 teaspoon vanilla
• 1 pinch of salt
• 2/3 cup carob chips (I used Sunspire Vegan Carob Chips)

With a food processor's L-shaped blade, finely chop the figs, cashews, coconut chips/flakes, vanilla, and salt. Don't chop too much - you'll want a "granola" consistency in the end. Press the mixture flat on a cookie sheet lined with parchment paper. Set aside. 

Melt the carob chips with a double-boiler - you don't have to use anything fancy - just a small sauce pan and a glass bowl will do. Luxuriously coat the cashew mixture with the melted carob. Chill for 2 hours or until solidified. 

Cut into squares, and enjoy!

Sunday Slaw

Each Sunday, I create my "Sunday Slaw," a refrigerator staple that gets my household through the week. We lead fairly busy days, with limited time to prepare and eat nutritious meals. This mixture of Brussels sprouts, kale, cauliflower, cabbage, carrot, onion, jalapeno, broccoli, and cilantro makes it super easy to eat life-giving vegetables every day.

I use Sunday Slaw daily as a salad base, upon which I can heap any other desired toppings: avocado, meat/fish/beans, pasta, nuts, seeds, dried fruit, spices and dressing. I can also easily add slaw to any other dishes that make sense, such as dips, soups, or egg-based items, to increase their nutritional value. 

I never thought to write down the recipe since its basically a bunch of vegetables chopped up in a bowl, but a friend of mine asked me for the specifics yesterday, and I thought, well, if she is interested, maybe other people might be interested also. Without further ado, the recipe!

Sunday Slaw

• 1/3 head of purple cabbage
• 8 kale stems (I like crisp, purple kale)
• 1/2 large yellow onion 
• 1/3 head of cauliflower
• 10 Brussels sprout buds
• 1 large de-seeded jalapeno
• 1 whole broccoli stalk
• 3 large carrots
• Any other veggies you desire!
• 3/4 cup cilantro (or dill, or parsley)
• Juice from 1/2 lemon or lime

In a 12-cup food processor, chop all vegetables and herbs (except carrots) until the mixture reaches your desired consistency. Pass the carrots through the shredder attachment after you've chopped everything. Add everything together in a large bowl, and toss until evenly distributed. Squeeze lemon or lime juice over the slaw as a final step. This helps to keep the veggies fresh for the week!

A tip about using a food processor - One thing I've learned is to load it with lighter veggies first, and then add a layer of heavier ones. So, add kale first and top it with something more dense such as onions or cabbage to weigh it down. This helps with the homogeneity of the mixture, and limits the amount of times you have to stop the mixer and spread out the veggies. 

I'd love to hear how you find ways to include fresh vegetables into your diet. What is your secret to eating fresh veggies daily? 

Banana Bumps

Not long ago, I experienced one of those relaxing step-by-step cooking videos where the action is filmed from above, the counter is spotless eggshell white, and the bowls are pastel. All the ingredients are measured out in tiny glass ramekins. The faceless actor were preparing banana and oat cookies, using only banana and oats.

The video went on to show variations on the base, such as adding chocolate or peanut butter or raisins. Barring the chocolate, the recipe seemed really healthy and I was amazed that the little "cookies" would bake just fine without wheat, eggs, or extra sugar. Upon finding two overripe bananas in my kitchen today, I took it upon myself to create a magical breakfast treat based on the video. I dub these Banana Bumps.

Ingredients

• 2 ripe bananas (the riper, the better!)
• 1 1/2 cup oats

You can add anything you want to the initial banana-oat combo. This is what I did:

• 1 tsp cinnamon
• 1/4 cup pumpkin seeds
• 2 tablespoons flax seeds
• 1/4 cup coconut flakes
• 1 teaspoon almond extract
• 1/4 cup raisins

Directions:

Preheat the oven to 350. Grease a cookie sheet with coconut oil or olive oil. Mash the ripe bananas in a bowl. Add all the dry ingredients and stir well. Drop spoonfuls of the batter on the greased cookie sheet, and bake 15 minutes or until golden brown. These are best when eaten within two days, but you can always freeze them after they've cooled for a future snack! I intend to eat these for breakfast for the next few days with Skyr or Greek yogurt.

Homestyle Granola

Homestyle Granola

There are so many different types of granola available at grocery stores. Most of them have ingredients that I can't even pronounce! In an effort to consume cleaner foods with less strange ingredients, I have been making more of my baked goods at home. This granola uses recognizable dry ingredients: whole grains, oats, almonds, pumpkin seeds, raisins, coconut flakes, and flax seeds. My fiancé  (soon to be husband!) and I brew our own beer,  and in an effort to produce less waste in the kitchen, I used dried spent grains left over from the beer brewing process in place of regular whole grains for the granola. But don't worry! There is no alcohol in spent grains. The alcohol in beer forms during the fermentation period, after the grains have been removed. If you don't have spent grains, you can of course use regular grains, or simply double the amount of oats in the recipe. 

Enjoy! 

Ingredients

• 4 cups spent grains
• 4 cups old fashioned oats
• 1 cup sliced almonds
• 1 cup pumpkin seeds
• 1 teaspoon cinnamon
• 1 teaspoon allspice
• 1 tablespoon vanilla
• 1 cup honey
• 1/2 cup barley malt
• 1/2 cup blackstrap molasses
• 1/4 cup flax seeds
• 2 cups raisins

Directions

• Mix all the dry ingredients in a large bowl and toss until evenly distributed. Don't add the raisins just yet! Set aside.
• In a saucepan, combine honey, molasses, barley malt, vanilla, cinnamon, and allspice. Heat this gooey mixture until warm and liquefied, but not boiling.
• Add the liquid ingredients to the dry mixture, making sure to coat the mixture evenly.
• Bake on cookie sheets at 250F, stirring occasionally, until granola turns golden in color and loses its moisture.
• Notice how the kitchen smells amazing right now...mmm!
• After removing from the oven, allow the granola to cool and further solidify. It wont be solid when the baking is done, but the sugars will bind when the granola cools. 
• Remove from the sheets, stir in raisins.
• Store in an airtight container. You can leave this in the cupboard and consume within two weeks. If you want to save some for another time, it would be best to freeze the granola. 
• Enjoy with milk, yogurt, ice cream, or by itself! 

Blueberry Parfait

Wild blueberries from Paradise, Michigan

Last summer, while on a family vacation to Michigan's Upper Peninsula, I spent a few hours picking wild blueberries along the beach. It was one of those contemplative, repetitive, yet incredibly rewarding tasks, which resulted in two pounds of my favorite natural treats. I took them home and froze them, planning to use them off-season, when ripe berries are scarce.

I love blueberries not only because they are delicious, but also because they are nutritious. Blueberries have been shown to produce several health benefits, ranging from improving memory, reducing blood pressure, promoting digestion, reversing premature graying, and stimulating hair growth. Since they are so healthful, blueberries are considered by many to be a "super food." 

As you can imagine, there are countless uses for blueberries - blueberry muffins, blueberry pie, blueberry juice, blueberry pancakes, blueberry smoothies, blueberry salad, blueberry jam, blueberry shortcake...the list goes on. As a lover of the simpler things in life, I prefer blueberries in their natural element: raw, unbaked, and unadulterated. And, as a lover of breakfast, I really love blueberries first thing in the morning, with a bit of muesli and yogurt. Below is a simple recipe for blueberries and yogurt - a blueberry parfait!

Blueberry Parfait - One Serving

• 3/4 cup unsweetened (plain) Greek yogurt, such as Wallaby's Greek lowfat plain yogurt
• 1/3 (or more!) cup blueberries
• 1/2 tbs flax seeds, ground or whole. Flax is rich in Omega 3s and best absorbed when ground
• Agave syrup, if more sweetness is desired
• 1/4 cup muesli, such as Familia Swiss muesli, with no sugar added
• Sprig of mint (not displayed)

Directions:

Layer all the ingredients in a clear vessel. Try a wine glass! Start with a dab of yogurt, some muesli, blueberries, yogurt, muesli, flax, agave, and then another dab of yogurt and the remaining blueberries. Keep doing this until the glass is full. The result is a satisfying display of B12, fiber, and protein. If you like, you can place a spring of mint on top, and the effect is complete.

Enjoy!

Nutty Coconut Bread

This unique bread features hot chocolate mix, dark chocolate, coconut flakes, and coconut oil to produce a rich, nutty loaf perfect for an afternoon snack.

Ingredients 

• 1¼- 1½ cups very warm water
• 3 tablespoons coconut oil
• 3 tablespoons hot chocolate mix
• 1 dark chocolate bar, coarsely chopped
• 1/2 cup coconut flakes
• 2 cups milled spent grains* (can substutite with bread flour, spelt flour, etc.) 
• 3 cups whole wheat flour
• 1 package instant yeast, bloomed
• 2 teaspoons salt
• 1/2 cup chopped walnuts
• 1/4 cup (or less) cornmeal for dusting the pan

Tools

• Kitchen Aid mixer with dough hook
• Cast iron baking pan
• Coconut oil coated bowl
• Plastic cling wrap

 

Directions

Mix all the dry ingredients together, then add the water, bloomed yeast, and coconut oil. Knead the dough with the hook until the dough comes away from the bowl without being too sticky. Add more flour or water if dough seems too wet or dry. Continue kneading with the dough hook until the dough ball is elastic and shiny, about 5-8 minutes. Transfer to an oil-coated bowl and cover with plastic wrap. Let your dough rise in a warm place for about an hour, or until it has doubled in size. 

Shape into two loaves (or, rolls if you like!), place on cornmeal coated cast iron pan, and cover with plastic wrap. Allow dough to rise another 35 minutes. While the dough is rising, turn on the oven to 410 degrees. When ready, place pan in oven and immediately throw a large handful of ice into the bottom of the oven. Close the door right away and bake for approximately 30-45 minutes, depending on the size of your loaves or rolls. Bread is done when the crust turns to a rich, brown color, and when it sounds hollow if you tap the bottom. Allow the bread to cool for several hours before slicing.

As with my pumpkin sunflower flax bread, this loaf is best when eaten in 1-2 days, and is equally good after being stored in the freezer. I like to cut my loaves into slices before placing them into freezer bags, where they will keep for about a month.

Read more about the origin, importance, and meditative qualities of baking bread from scratch in Everthrive's "Peace of Bread" post from September, 2015.

*Spent grains are traditionally the byproducts of brewing beer. I dry my grains in the oven, and mill them using a small-batch four mill. Check back for more posts on cooking with spent grains in the future! 

Persimmon Preserves and Kiwi Jam

We recently received many pounds of fresh kiwis and persimmons from Napa, California. At a loss, we pondered how we would eat all this wonderful ripe fruit. So, we decided to save it for later. We made jam!

Persimmon Preserves Ingredients

• 4 pounds ripe and soft persimmons, peeled and mashed into a fine pulp
• 1.5-2 cups of sugar, depending on your preference
• 1 package liquid pectin
• 1/4 cup lemon juice

Kiwi Jam Ingredients

• 4 pounds of peeled and mashed kiwis
• 3-4 cups sugar, depending on your preference
• 1 package liquid pectin
• 1/2 cup lime juice

Tools for Jamming

• 4 sanitized 16oz mason jars, lids, and rings
• Large spoon and ladle
• Large pot for cleaning and heating the jars
• Jar grabber

Directions

These directions apply for either kiwi jam or persimmon preserves.

To prepare your jars for canning, fill a large pot with water, mason jars, lids, and rings. Bring the water to a boil and then turn off the heat. Set aside.

In a separate pot, heat the fruit until simmering. Add sugar, lemon or lime juice, and pectin. Cook until a full boil.

With the jar grabber, fetch one jar at a time from the pot, ladle the fruit mixture into each jar, sealing the jars with the lids and rings as you go. Be careful not to burn yourself as everything is very hot.

To seal the jars, return place the filled jam jars into boiling water in the large pot. Boil for 10 minutes. Remove from water and cool the jars overnight.

It's best to store the jars in a cool place and consume within 3 months.