Organic Pumpkin Pie w/ Organic Spelt Crust
8 Ingredient Recipe
1 5oz can of Evaporated Milk or 5 oz Coconut milk
1/2- 3/4 cup organic agave
1 teaspoon ground cinnamon
1/2 teaspoon ginger
1/4 teaspoon ground cloves
2 eggs or 2 Flax eggs
1 Whole Foods Spelt Crust (Located in frozen section)
Preheat oven to 425ºF. Get out your Farmer’s Market Organic Pumpkin. This is a wonderful brand product without any additives or preservatives. Also tastes wonderfully fresh.
Next Combine the agave, cinnamon, ginger, ground cloves, and pumpkin. Add in eggs or flax eggs and evaporated milk or coconut milk for our vegetarians. Stir until combined. Pour the mixture into the spelt crust. Then bake at 425º for 15 minutes. Then lower the temperature to 350ºF and bake for another 30 minutes. Be sure to keep an eye on it as some ovens cook faster or slower. You may need less or more time. If you find the crust is getting dark but needs more time you can cover the crust section with aluminum foil to prevent from over cooking.
These are delicious and fast and only take a few ingredients to make. Great to prepare with children or family getting them involved in a healthy and delicious treat. There is no added sugar to this recipe and only 4 ingredients. You can also make this without the chocolate for a chewy soft peanut butter cookie and only 3 ingredients saving some time and making them even more affordable.
Chocolate Peanut Butter Cookies
Time: 15 Minutes or less
Serves: 12 * Depends on size you can make them bigger or smaller yielding more or less
4 Ingredient Recipe
1 Cup Organic Natural Peanut Butter
1 Cup Medjool dates, without pits
1 Egg or 1 Flax Egg for Vegetarians
1/2 Cup Dark chocolate Chips or Broken pieces of dark chocolate
Preheat oven to 350. Take your ingredients out. First start with your dates adding them to food processor. I used the Bard Valley Natural Delights brand which I think were just delicious.
Next take your egg and peanut butter. I used the organic Simple Truth brand for peanut butter with no added sugar or salt. Be careful with the peanut butter as many brands will add loads of sugar, salt and preservatives that you don’t need. For the eggs I used the Simple Truth brand vegetarian cage free large brown eggs without hormones or antibiotics.
Now place 1 egg in with the dates in a food processor or blender such as Vita-Mix blending for 4 minutes until consistency is smooth.
Now you want to get your chocolate chips ready. I didn’t have any so I used what I had on hand a dark chocolate bar chopping it into pieces, which worked just great. I used the Green & Blacks Organic Dark 85% Cacao bar.
Your date and egg mixture should look like this. Next you want to add in 1 cup of peanut butter, blending until you get a smooth consistency.
After you get a nice smooth mix you are going to add your 1/2 cup dark chocolate chips, or in my case cut up bits of a chocolate bar. Since I used a chocolate bar and couldn’t get small enough pieces I blended it for just a second to get the big pieces into smaller chunks. Now you want to get out a baking sheet. You can either spray it with cooking spray or use, coconut oil to oil the pan. Use a tablespoon to get a consistent size which will help with the bake time. I used a fork two directions pressing the cookie down flat. Bake for 10-12 minutes on 350. When done pull out and allow to cool and then eat.
Exploring with Tofu
Have you heard about tofu, but just aren’t sure what to do with it? If that is you don’t be afraid of what you aren’t familiar with. Tofu is a super versatile type of vegetable protein that cooks up quick, is inexpensive, and takes on the flavor profile of any food.
I prefer the firm organic types as they have a denser consistency which brings a bit of heartiness to any dish. There are many different types of firmness from soft to extra firm so you may want to try different ones to see what you enjoy most. For example when I make the ever popular tofu tacos at home the soft works best and I utilize the crunchy tastes and complimenting textures of bell peppers, onions and cilantro. When I am making a stir fry or a tofu scramble I prefer the hearty dense extra firm type. Get out there and experiment trying new types of protein and soon you will discover your favorites. Be sure to leave a comment and tell us which type and brand you used, what you liked about it and how you prepared it. We will be selecting reader/subscriber comments to feature.
I typically like to cut it up into pieces for a stir fry (see above). Then I take the tofu with a little bit of coconut oil and some onions and pan sear it a bit until warm. I love to add different veggies on hand to add to it like fresh spinach, carrots, onions and more. Try it yourself and you will find new ways to make tofu.
Once your tofu is sauteed and golden you can add it to brown rice and sliced bell peppers. I typically make up the tofu when I have leftover brown rice and it makes a delicious stir fry. You can top it with hot sauce or salsa to spice it up and it makes a quick and affordable meal loaded with healthy protein in a flash.
There are so many powerful fruits and vegetables out there of so many shapes, colors, textures and tastes. Each time you are at the store pick up something you haven’t tried before or are not familiar with. You will be pleasantly surprised that there are many delicious vegetables and fruits that you have not given a chance that are looking for you. When you pick something up new, look it up, see what it offers in terms of nutrition and become familiar with its wonderful attributes. Then once you know how amazing it is test it, try it, cut it, slice it and make something that you haven’t before. Be sure to look up common preparations to this new item so you discover what you will enjoy, and what would be most tasty to your friends and family. Learning about new foods is really a great way to find new likes as well as what they bring to the table. I challenge you to get out there and pick something new up even if it is just one piece and explore what awaits to meet you one bite at a time. This is also great to do when gathering with family or friends introducing new delicious and wholesome fresh foods to others.
Be sure to comment us back on any amazing foods you discover and what you like about them, and how you prepared them. We will be picking readers/subscribers items and doing health segments on foods from the comments.
This is a simple delicious soup loaded with great nutrients. Makes a quick meal or snack when you are short on time. Enjoy this warm or cold all year around.
Sprouted Lentils w/ Roasted Corn & Quinoa
Time: 15 minutes
10 Ingredient Recipe
Naturally Vegan & Vegetarian
4 Cups Raw Sprouted Organic Lentils ( These were soaked from dry then sprouted in 2 day period)
1 Cup Roasted Organic Corn, cut (leftover corn works great from night before)
1/2 Organic Red Onion, chopped
1 Medium Organic Zucchinni, chopped
1 Medium Organic Tomato, chopped
1 Cup Fresh Organic Cilantro, chopped
1 Large Cup Organic Quinoa, cooked (I prepare this in advance and have it ready on hand)
1 Organic Green Onion, chopped
1/2 Raw Organic Jalapeno, sliced
Sea Salt & Pepper to taste
The first thing you want to do is get your blender out and your ingredients. On a cutting board take your washed veggies and cut them up. Add your roasted cut corn to the cutting board or surface as well. This will simplify the process making this fresh soup fast and delicious.
Next take your blender and add 3 cups of sprouted lentils, 3/4 of the corn, 1/4 of the onion, half of the tomato, 1/2 of the green onion, 3/4 of the cilantro and as much fresh jalapeno that you want depending on the level of heat you are looking for. If you are not into spicy you can simply omit the jalapeno. What you want leftover of the cut items is enough for topping the soup with fresh corn, sprouted lentils, onions, tomatoes and cilantro and green onion. Then take the leftover for toppings and put them either in a nice dish or plate and set aside.
After getting everything ready to blend you are going to top it with sea salt an fresh ground pepper. I used about 1 Teaspoon, which will depend on how much salt you like and typically use. We are low sodium users in our household so use your discretion based on your taste. If you are new to cooking or have never made a soup this way it may be best for you to blend first and taste then sprinkle a small amount of sea salt and taste again. Remember with salt you can always add more, but you can’t add less once its done. I say this laughing from great experience. I have had numerous delicious creations that were perfect and then I over salted and Wow it went from great to terrible quick, so you do want to be careful and use your great discretion and instincts. If this does happen ever you can dilute or add water to the recipe.
Now you want to cover and blend until it becomes a nice consistency. Once done taste and make sure the seasoning is just right for your liking. Then add the cooked quinoa to it and mix thoroughly. You can heat it if you desire or eat it raw. Place the mixture in a bowl and top with sprouted lentils, cilantro, red onion and tomatoes for a delicious popping taste and texture.
If you do not have the quinoa prepared in advance it will take 15 minutes to prepare. It prepares quickly first rinse it add it to a pot with 1 cup dry to 2 cups purified water. Bring to a boil. Then reduce to a simmer for 12 minutes. If you are in a rush typically making it up in advance and having it on hand is a great help.
If you are looking to prepare healthy meals but find you don’t have the time you would like to make something from scratch, there are some wonderful brands that whip up a quick meal without breaking the bank. We are talking about the Fantastic Foods Brand which is a vegan Taco Filling mix. It is super simple you just throw it in a pot with some water, we add a bit of coconut oil, heat and your ready. These make wonderful fast vegan tacos in a flash and it is a very inexpensive meal. The box runs from $1.50-2.50 depending on where you buy it. The company does also sell it direct by the larger quantity cases where you can get the price down further. For the busiest day in your week this is a super option that tastes great and can be made super quickly.
Vegetarian beans, red onion, jalapeno and cilantro to a corn tortilla and the tacos were ready. You can make this with a nice little side salad and you have dinner affordably. The tacos come in at .52 cents each and when you add a salad to the meal you are looking at about $2.50 per person to whip these delicious vegan vegetarian tacos up.
This month is Heart Awareness Month and a great time to talk about keeping your heart healthy through diet and lifestyle. With Cardiovascular disease, heart disease and stroke being the leading cause of death in the United States according to the U.S Department of Health & Human Services, we want to be sure you know your best defense to protect your heart. Unfortunately we have over 2,000 Americans each day that die from cardiovascular disease. In an effort to begin reducing these numbers we want to discuss disease prevention so that we can together keep our families as healthy as can be.
We want to start by going over some super great foods that are GREAT for a healthy heart. These are all foods that you want to begin incorporating into your heart-healthy diet right away, if you are not already. If you are already eating these let this be another reminder of why they are so important to have in your diet and why you should continue to eat them regularly. We may not be able to change what has already occurred, but we surely work towards preventing this deadly disease through diet and lifestyle.
Avocados are loaded with heart-healthy fats that allow for the absorption of carotenoids. They have the powerful ability to lower bad cholesterol levels providing 3 grams of monounsaturated fat and 0.5 polyunsaturated grams fat per 1-oz. serving. Avocados remain as the only fruit that contains monounsaturated fat which aids in lowering LDL levels while raising HDL cholesterol levels. Avocados are both sodium and cholesterol free making them a great addition to any heart healthy diet.
Strawberries, blueberries, and raspberries are wonderful for vascular health. They are loaded with anti-inflammatories that reduce both heart disease and cancer risks.
Broccoli has great levels of vitamin C, as well as dietary fiber and contains many nutrients with strong anti-cancer properties. It is rich in lutein and beta-carotene. Broccoli also contains a compound sulforaphane that has been known to increases enzymes to protect heart blood vessels while reducing molecules that damage them.
Fatty fish such as salmon, halibut, and Tuna are great additions to a heart healthy diet. These fatty fish have high levels of omega-3 fatty acids which are known to reduce blood pressure and the risk of developing blood clots.
Flaxseed is another great heart healthy food as it has the ability to improve cardiovascular health. It has great levels of fiber, omega-3 and omega-6 fatty acids. It contains both soluble and insoluble fiber and healthy lignans, which are rich in antioxidants. Numerous studies have shown flaxseed reducing risk of heart disease, stroke, diabetes, and cancer. We love adding ground flaxseed to just about anything and it is a simple way to enrich your diet with a simple sprinkle.
Black beans, kidney beans, lentils and chickpeas are all loaded with soluble fiber, calcium, and omega-3 fatty acids which help in lowering both blood pressure, cholesterol, as well as lose weight.
Almonds, macadamia, and walnuts are all great sources of healthy fats. Research has shown that eating nuts can lower the bad LDL (low-density lipoprotein) cholesterol levels in the blood, which also reduces the risk of blood clots. Nuts can also improve the health of the lining of your arteries. Most nuts contain heart-healthy substances including omega-3 fatty acids, vitamin E, fiber, unsaturated fats, L-arginine, and plant sterols.
Oatmeal is a fiber-rich superfood packed with omega -3 fatty acids, potassium, and folate. It is great for your arteries and also lowers LDL cholesterol levels. Steel-cut oatmeal is the healthiest and best for you as it contains more nutrients and fiber then the instant type that has been processed and stripped. Oatmeal contains soluble fiber which reduces the absorption of cholesterol in your bloodstream and reduce LDL.
Spinach is great for cardiovascular heath as well as cancer prevention and eye health. It contains super levels of beta-carotene, and vitamin C, which work together preventing oxidized cholesterol build up in the blood vessel walls. Folate is also very important to heart health as it works together with B6 and betaine, lowering levels of dangerous homocysteine an amino acids. The potassium and magnesium in spinach also make significant contributions to heart health and both work by lowering blood pressure and the risk of cardiovascular disease and stroke.
Tips for a Healthy Heart
Control your blood pressure
Manage your Cholesterol
Eat Heart Healthy Foods
Healthy Weight ControlHealthy Activity