HAZEL CLOUD'S POPOVERS

This recipe is a healthy overhaul of my grandmother’s incredibly tasty popovers.

What’s in it

• 3 large cage free organic eggs

• 1 ½ cups coconut milk

• 1 T grass-fed butter, melted

• 1 ½ cups Bobs Red Mills 1:1 baking flour

• 1 t sea salt

• Avocado oil spray to grease the pan

How to Make it

1.    Take the eggs and milk out of the fridge and bring to room temperature

2.    Preheat the oven to 450F

3.    Place the popover pan on a cookie sheet and put in the heating oven

4.    Whisk eggs, milk and melted butter together until frothy (about one minute)

5.    Mix flour and salt together, and sift over egg mixture

6.    Whisk until just combined but don’t over mix, a few small lumps are fine

7.    Remove tray from oven and spray with avocado oil (in and outside the cups)

8.    Fill each cup ½ - ¾ full

9.    Bake 20 minutes then reduce the oven temp to 350F and bake another 15 minutes (do not open the door when you lower the temp, keep the door closed)

10. Remove popovers from the pan and place on a wire rack (to maintain crispness).

11. Put a tiny slit in each bottom to release steam

12. Serve with grass fed or vegan butter

Why it’s HEALTHY

The original recipe had whole milk, vegetable oil, regular flour and table salt. In this healthier version we highly recommend cage free organic eggs which are far healthier than eggs that come from factory farmed hens.  We replace milk with non-dairy coconut milk because all those hormones from pregnant cows can really muck with our hormonal balance. Sea salt is minimally processed and has trace minerals like magnesium. And we recommend Bobs Red Mill Flour as a good gluten free alternative easily substitute in any recipe that calls for traditional flour.

 

 TIPS

1.The most important ingredient is steam. Preheating the pan makes a big difference, as does starting with all of your ingredients at room temperature (this forms an emulsion which traps air). 2. Spoon and level the flour, don’t scoop! 3. Allowing the batter to rest at room temperature while the oven preheats will result in an airier texture (as opposed to chewy). 

 

Healthy Hot Chocolate

What’s in it

• 2 cups unsweetened plant milk (oat, cashew, almond or coconut are all great)

• 1 heaping T organic unsweetened cocoa powder

• 1 T pure maple syrup

• ½ t pure vanilla extract

• Ground cinnamon to taste

• Optional – ¼ t chili powder if you want to add some kick, and powdered vitamin C and lions mane mushroom for a health boost

* makes one serving

How to Make it

1.     Warm the plant milk on the stove over medium heat until hot but not boiling, about 5 minutes

2.     Turn the heat to low, Add the rest of the ingredients and whisk to combine and heat another 1-2 minutes

3.     Top with a sprinkle of cinnamon and serve

WHY IT’S HEALTHY

Store-bought mixes and coffee shop hot chocolates often have 35-40+ grams of added sugar PER serving. That’s more than any of us should have in an entire day. This recipe uses pure maple syrup to sweeten the cocoa which is one of the healthier forms of sugar as it is brimming with minerals. Cocoa is high in antioxidants and several minerals, especially manganese, magnesium, phosphorus, potassium, iron and zinc. A 2015 meta-analysis found that adults who consumed higher amounts of chocolate benefited from a significantly lower risk of developing heart disease or dealing with a stroke or death. The flavonoids found in cocoa are also thought to improve circulation and nitric oxide levels in the blood, which enhances the function of your blood vessels. Additionally, there’s evidence that cocoa can help improve blood pressure, insulin sensitivity, blood sugar levels and reduce inflammation. Cocoa is among the top sources of flavonoids and other antioxidants of all foods. Flavonoids have been found to have potent antioxidant and anti-inflammatory effects”. Cocoa has been found to balance brain neurotransmitter levels, and this is especially helpful during PMS when serotonin levels tend to drop. Cocoa seems to have natural mood-boosting effects due to how its compounds affect the conversion of certain amino acids, such as tryptophan, into “feel good” neurotransmitters, like serotonin. The antioxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease. 

Healthy Oatmeal Raisin Cookies

What’s in it                                                          

·       1 can of chickpeas, drained

·       ¾ cups water

·       1 cup nut or seed butter (cashew works great)

·       ¾ cups oats

·       1 t vanilla extract

·       ½ t baking soda

·       ½ t baking powder

·       12 pitted medjool dates

·       Pinch of sea salt

·       ¾ cup raisins

HoW TO MAKE IT                                                           

1.     Preheat the oven to 350 F

2.     Line a large cookie sheet with parchment paper

3.     Place the chickpeas, vanilla, water, dates and salt into a food processor, and process until smooth.

4.     Add nut butter and continue to blend until well combined

5.     Add baking soda and powder and blend briefly

6.     Add oats and pulse to combine

7.     Stir in raisins, then scoop out the dough about 2 T at a time.

8.     Put each spoonful of dough on the backing sheet with space between

9.     Bake at 350 F for 12-15 minutes until the tops have goldened slightly.

10.   Let cool on a tray until just warm before serving.

Enjoy!

Recipe credit: healthyveganeating

Healing Detox Tea

AS THE TEMPERATURE COOLS, IT’S THE PERFECT TIME TO BOOST YOUR MICROBIOME WITH THis DETOX TEA

(Did you know that 70% of your immune system is in your gut?) 

Prepare detox tea in a large thermos, and sip it throughout the day.  This tea tastes great and is super healing for our gut.

THE POWER OF DETOX TEA

Temperature – Think of how you clean things - hot water always works better than cold.

Similarly, heat opens the channels inside the body for more efficient waste removal. The body is like a vast network of roads - your major arteries and veins and the channels of lymph that flow just below your skin. These channels are responsible for moving blood and lymph, distributing nutrients to organs, and removing waste from the body. Often these channels get clogged like a freeway pileup. The simple warmth of the tea is a vasodilator opening blood vessels and lymph vessels that widen the roads and clear the way.

Think about what happens when you put your hands in cold water.  Your fingers turn white because cold reduces blood flow to the area. When you drink cold liquids, the same thing happens to your digestive system. Blood vessels constrict and blood flows out of the area. You want blood to flow to your digestive tract to facilitate healthy and efficient digestion. This is what warm liquids accomplish.

Spices – cumin, coriander and fennel are three of the most powerful spices for stimulating digestion, increasing metabolism, and waking up a sluggish gut.

·      Cumin includes potent antioxidants and fiber and stimulates the enzymes in the body that support strong digestion. Studies have shown that cumin also soothes inflamed mucous membranes in the digestive tract.

·      Coriander is a digestive aid, and its properties are enhanced by heat. It relieves gas, indigestion and spasms and reduces inflammation.  Coriander has also been shown to inhibit the joint swelling associated with rheumatoid arthritis.

·      Fennel relaxes the smooth muscle in the digestive tract. It’s also good for relieving excess gas and indigestion and encouraging the body to burn fat.  Fennel also tends to suppress excessive appetite and is particularly good at moving lymph out of the body.

Place one teaspoon each of cumin, coriander and fennel in a loose-leaf paper teabag* and let steep in a thermos of hot water for 15-20 minutes.  Remove the bag and sip the tea throughout the day, finishing before 6pm. OR SAVE TIME by adding a half cup each of the spices (while you’re at it, throw in a handful of clover) and seal in a glass jar. Fill a single serving loose leaf tea strainer and steep in the thermos for the same amount of time. 

*make sure the teabags you purchase are chlorine free and biodegradable.  If using paper tea bags, make about 20 at a time and store them in a glass jar in my cabinet.  

The Perfect Pesto

What’s in it

·       2 cups basil

·       1/3 cup pine nuts

·       3 cloves garlic

·       ½ cup extra virgin olive oil

·       ½ cup parmesan cheese

·       ½ t sea salt

·       Black pepper to taste

Optional – if you have any fresh parsley add a handful along with the basil. You can also substitute walnuts for pine nuts, and 1 t of nutritional yeast will add to the taste as well as the nutrient profile.

How to Make it

1.     Combine basil leaves, pine nuts and garlic in a food processor and process until very finely minced.

2.     With the machine running, slowly dribble in the oil and process until the mixture is smooth.

3.     Add the cheese and process very briefly, just long enough to combine.

4.     Store in refrigerator for up to 5 days, or freeze,

WHY IT’S HEALTHY

Basil contains powerful anti-inflammatory properties, benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral. Pine nuts are packed with a ton of essential vitamins and minerals (E, K, zinc, magnesium), and, and pine nuts are associated with weight loss and healthy weight management the healthy fat found in pine nuts actually helps improve satiety (the feeling of being full). Research consistently shows a reduction in LDL cholesterol levels when pine nuts are introduced into the diet. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper.

Spiced Garlic Broccolini

What’s in it

·       3 bunches baby broccoli (for 4 ppl)

·       1/3 cup avocado oil

·       6 garlic cloves, thinly sliced

·       2 t crushed red pepper

·       Freshly ground black pepper and sea salt, to taste

How to Make it

1. Bring a large pot of salted water to a boil.

2. Add the broccolini and cook until bright green. About 5 minutes.

3. Scoop out and save 1/2 cup of the cooking water then drain the broccolini.

4. In a large skillet, heat the avocado oil with the garlic, crushed red pepper and a little black pepper. Cook over moderate heat for 1 minute.

5. Increase the heat to high, add the broccolini and toss it to cover with the oil.

6. Add half of the reserved cooking water and toss occasionally, until the broccolini is crisp-tender, about 2 minutes. You can add a little more of the pasta water if needed. Season with sea salt and (optional) serve with lemon slices.

WHY IT’S HEALTHY

Broccoli is an excellent source of phytochemicals that fight free radical damage and antioxidants that protect cells and the structure of DNA. Broccoli is also loaded with vitamins K and C. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper.

Adapted from Jason Travi

Tomato Feta Pasta Salad

What’s in it 

·       ½ pound Banza chickpea rotini (or plant pasta brand of your choice)

·       1 container cherry tomatoes

·       ¾ cup pitted kalamata olives

·       1 pound feta cheese

·       1 jar sundried tomatoes (10-12 pieces), drained

·       6 T extra virgin olive oil

·       2 T red wine vinegar

·       2 garlic cloves

·       1 t capers, drained

·       ½ cup freshly grated parmesan

·       1 cup parsley

·       Sea salt and black pepper

How to Make it

1.     Fill a large pot with water and a little sea salt and heat over high heat.

2.     Drain the sundried tomatoes and chop half

3.     To make the dressing combine the vinegar, olive oil, garlic, capers and half of the sun-dried tomatoes in a food processor. Blend until almost smooth.

4.     Cook the pasta according to package directions.

5.     Drain the pasta and place in a serving bowl.

6.     Meanwhile chop the remaining sun-dried tomatoes, garlic and feta, halve the cherry tomatoes, slice the olives, and mix everything into the pasta.

7.     Chop the parsley and mix into the pasta, along with the parmesan cheese.

8.     Add sea salt and pepper to your desired taste.

Why it’s Healthy

Chickpea pasta does not create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Olives provide polyphenols, antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects. Olives can help boost blood levels of glutathione, which is one of the body’s most important antioxidant nutrients because of its ability to recycle antioxidants. A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives improve gut health and enhance microbiome function.

*this tweaked version of an Ina Garten recipe is designed to boost health benefits

Roasted Asparagus & Cherry Tomatoes Over Angel Hair

WHAT’S IN IT

·       1 package Banza chickpea angel hair pasta (or brand of your choice)

·       1 dozen cherry tomatoes

·       6 stalks asparagus cut into 1 inch pieces

·       3 cloves garlic, cut in half

·       2 T avocado oil

·       3 T grass fed butter, cut into small pieces

·       Handful fresh basil, coarsely chopped

·       Freshly ground salt and black pepper, to your desired taste

·       Optional – grated parmesan cheese to taste

How to Make it

1.     Preheat oven to 400 degrees

2.     Fill a large pot with water and a little sea salt and heat over high heat

3.     Wash the tomatoes and asparagus and chop asparagus into 1-1 ½ inch pieces

4.     Toss with avocado oil and garlic, add salt and pepper to your desired taste

5.     Spread on a baking sheet and bake for 15 minutes (asparagus could take longer depending on size. If so, remove the tomatoes and let them cook a little longer)

6.     After the veggies have cooked for 10 minutes, add the pasta to the boiling water and cook according to package instructions (should be about 4-5 minutes).

7.     When pasta is cooked to your taste, drain and dump in a serving bowl. Add the butter and more sea salt and pepper if desired.

8.     Add the tomatoes and asparagus and lightly stir. Top with basil and (if using) and parmesan cheese.

Why it’s Healthy

The chickpea pasta won’t create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Basil contains powerful anti-inflammatory properties, benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral.  Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamine.

Lemon Blueberry Dutch Baby

What’s in it

·       4 organic eggs

·       ½ cup cashew milk

·       ½ cup gluten free flour (Bob’s Red Mill 1:1 is great)

·       3 T Bobs Red Mill date sugar (or 3 medjool dates)

·       4 T grass fed butter

·       1 t vanilla extract

·       ¼ t sea salt

·       Zest from one large lemon

·       1 cup organic blueberries

How to Make it

 1.    Preheat the oven to 450 degrees

2.     Wash and put aside the blueberries. Save 2 T butter and melt the remaining 2 T.

3.     Place the rest of the ingredients along with the 2 T melted butter into a blender and blend until smooth

4.     In a medium size oven save skillet melt the remaining butter over medium high heat.

5.     Add the blueberries and stir and then immediately add the batter. Stir

6.     Transfer to the oven and cook for 15 minutes.

7.     Cut into pieces and serve with a drizzle of pure Maple Syrup (optional)

Why it’s Healthy

This recipe updates a classic Dutch baby dish with healthier choices for flour and sugar. Date sugar is loaded with antioxidants and if you substitute real dates, all the better. Dates are a good source of potassium, manganese and magnesium and have been proven to decrease cholesterol and boost bone health. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. And we’re using plant milk as dairy is inflammatory for so many people. If you choose to top with maple syrup, pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.  

Hibiscus Peach Agua Fresca

What’s in it

·       1 16-oz. package frozen unsweetened organic peach slices, thawed

·       3 cups brewed and cooled hibiscus tea

·       ½ cup peeled and chopped cucumber

·       1 T pure maple syrup

·       2 T lime juice

·       2 3/4-liter bottles sparkling mineral water (6 1/3 cups)

How to Make it

1.     In a medium saucepan, bring 3 cups water to a boil. Add 2 hibiscus tea bags and let steep for 10 minutes.

2.     When tea has come to room temperature, combine in a blender with the peaches, cucumber, maple syrup, and lime juice. Blend until smooth.

3.     Strain through a fine-mesh sieve into a pitcher. Discard any solid (or compost!).

4.     Place in the fridge to chill

5.     To serve, slowly add sparkling water to the pitcher, stirring gently. Serve over ice.

Why it’s Healthy

Research has found a substantial reduction in systolic blood pressure with patients who drink* hibiscus tea. Hibiscus tea is high in vitamin C which helps keep the immune system healthy and strong by assisting in the production of white blood cells to attack pathogens and infections. Hibiscus tea is loaded with antioxidants and catechins that lower inflammation and reduce oxidative stress in the body. Peaches are soft, sweet, fragrant, and chock-full of vitamins, minerals, and antioxidants (including all five classifications of carotenoids. Just a few of their health benefits include improved digestion, a healthy heart, and a strong immune system. Cucumbers, a natural diuretic, help the body produce more urine to carry out toxins and waste. They’re great for reducing bloating. The skin and seeds contain important compounds including vitamin A that can aid skin health. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Hibiscus Pomegranate Tea

WHAT’S IN IT

- 12 hibiscus tea bags
- 4 cups boiling water
- 4 cups cold water
- 1 cup unsweetened pomegranate juice
- 1/2 lemon
- 3 sprigs fresh mint
- ¼ cup pomegranate seeds
- ¼ cup frozen blueberries

HOW TO MAKE IT

1.     Boil 4 cups of water in a saucepan, turn off the heat once the water reaches boiling, and add the tea bags.  

2.     After ten minutes remove the tea bags and let the tea come to room temperature.

3.     Pour the tea into a large pitcher, stir in the cold water, pomegranate juice and the juice from half a lemon (or more to your taste).

4.     Add the mint and refrigerate for at least one hour, until well chilled.

5.     To serve, ice individual glasses, add the frozen blueberries and pomegranate seeds and pour the tea. Optional – garnish with mint.

WHY IT IS HEALTHY

Research has found a substantial reduction in systolic blood pressure with patients who drink* hibiscus tea. Hibiscus tea is high in vitamin C which helps keep the immune system healthy and strong by assisting in the production of white blood cells to attack pathogens and infections. In addition, vitamin C promotes a healthy nervous system. Hibiscus tea is loaded with antioxidants and catechins that lower inflammation and reduce oxidative stress in the body. Pomegranate seeds are high in antioxidants, are great blood builders, help to stabilize blood sugar and are helpful in regulating hormones. They restore glucose reserves to the liver and help with focus and concentration. Blueberries are a powerful brain food, a potent prebiotic and also great at restoring the liver.

*Note - there’s no need to boil the tea first if you don’t want to drink 2-3 hot cups a day - hibiscus tea can be made with room temperature water. Use 1 tea bag per 8 oz- and let sit in the fridge for at least 24 hours.  It’s a great base for smoothies, and delicious cold

Apple Pecan Brussels Sprouts

WHAT’S IN IT

6 pounds Brussels sprouts

2 medium shallots, minced

Sea salt and freshly ground pepper

1 cup white wine

1/4 cup ghee

zest of 1 lemon

1 sweet apple, cored and diced

1 cup pecan pieces

1 t chopped fresh thyme, or 1/3 t dried

1/2 cup grated Zamorano cheese (optional)

HOW TO MAKE IT

1.     Heat the oven to 350 F.

2.     Wash, trim and halve the Brussels Sprouts

3.     In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper. Mix together.

4.     Pour the white wine into the dish and place spoonfuls of ghee on top, making sure all areas of the dish have ghee.

5.     Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.

6.     Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

WHY IT’S HEALTHY

Brussels sprouts are packed with antioxidants, are an outstanding source of vitamins K and C and a good source of B vitamins minerals, fiber and omega-3s. Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, and lower glucose and cholesterol. This recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots bump up the flavor AND provide even more vitamins and minerals to help aid the immune system and benefit the whole body.

*recipe from Dr. Josh Axe

Easy Ginger Miso Soup

WHAT’S IN IT

Per person:

• 1 T white miso paste

• 1 t freshly grated ginger OR ½ tsp dried ginger

• ½ clove garlic (grated) OR pinch of dried garlic

• ½ sheet dried nori, cut into thin strips

• Small handful of dried organic shiitake mushrooms

HOW TO MAKE IT

1.     Bring a kettle of filtered water to the boil.

2.     Place miso, ginger, and garlic in a large mug.

3.     Fill the mug halfway with hot water and stir the mixture until the miso has dissolved.

4.     Add nori and mushrooms and fill the rest of the mug with hot water.

5.     Allow to steep for 10 minutes until the mushrooms can soften.

WHY IT’S HEALTHY

The fermentation process to create miso also produces beneficial probiotics which help improve digestion. Despite its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods can. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper.

Hail Caesar Salad!

WHAT’S IN IT (serves 2)

• One head romaine lettuce

• 2 cups chopped kale  

• 2 radishes

• 2 piece of jicama

• 2 green onions

• 8-10 black pitted olives

• Microgreens of your choice (optional)

 Dressing:

• ½ cup unsalted raw cashews

• 2 t tahini

• 2 t Dijon mustard

• 1 t sea salt

• Freshly cracked pepper, to taste

Vegan Parmesan:

• 1 cup raw cashews

• ¼ cup nutritional yeast

• ½ t garlic powder

• ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

• Soak ½ cup of cashews for 3+ hours or overnight

• Rinse well

• Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

• Add more water to your desired consistency

• Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry the romaine and kale

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add significant nutrients to the salad)

WHY IT’s HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Kale is high in vitamins K, A, C and iron, and fantastic for skin health. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Flourless Blueberry Oat Muffins

WHAT’S IN IT

·        3 cups old-fashioned rolled oats

·       1 ¼ cups plant milk (with no added sugar)

·       ½ cup unsweetened applesauce (or make it!)

·       1/3 cup medjool (pitted) dates

·       1 T grated lemon zest

·       ¼ cup lemon juice

·       2 large cage-free eggs, lightly beaten

·       1 t baking powder

·       1 t vanilla extract

·       1 t cinnamon

·       ½ t sea salt

·       1 cup frozen wild blueberries

·       Optional – add chopped walnuts

HOW TO MAKE IT

1.     Preheat oven to 375 degrees

2.     Coat a muffin tin with avocado spray

3.     Blend the dates to a fine mixture in a food processer

4.     In a large bowl combine oats, plant milk, applesauce, dates, lemon zest, lemon juice, eggs, baking powder, vanilla, cinnamon, and salt.

5.     Fold in the frozen blueberries

6.     Divide the mixture among the muffin cups, filling about 1/3 of the way,

7.     Bake until a toothpick inserted in the center comes out clean, about 25 minutes.

8.     Cool in the pan for 10 to 15 minutes, then move to cool further on a wire rack

9.     Serve warm or at room temperature

Note – make ahead and freeze in an airtight container for up to 3 months.

WHY It’S HEALTHY

Oats are a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins.  One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss. Blueberries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection and are a good source of daily fiber. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Cinnamon has wonderful anti-inflammatory effects, which may help lower risk of disease. 

Balsamic Mushrooms

WHAT’S IN IT

·        One-pound mushrooms

·        2 T avocado oil

·       1 t dried marjoram

·       ½ t cumin

·       ½ t freshly ground pepper

·       ¼ t sea salt

·       1 T nutritional yeast

·       2 T balsamic vinegar

·       Optional – ¼ cup feta cheese

HOW TO MAKE IT

1.     Preheat oven to 450 degrees

2.     In a large bowl, mix the oil, spices, salt and pepper

3.     Add mushrooms and toss to coat

4.     Spread the mushrooms on a large, rimmed baking sheet

5.     Roast for 12 minutes

6.     Remove from the oven and drizzle with the vinegar and mix in the nutritional yeast

7.     Re-spread the mushrooms evenly across the baking sheet

8.     Top with the feta cheese (if using) and bake for five more minutes

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.  Marjoram, while similar to oregano, has a milder flavor. It’s more potent when dried but can also be used fresh. Marjoram has been shown to have several anti-inflammatory and antimicrobial properties. It has been used medicinally to help treat a variety of ailments, including digestive issues, infections, and painful menstruation. Cumin helps aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and help to prevent diabetes.

Grilled Watermelon & Pineapple

WHAT’S IN IT

• 2 cups seedless watermelon

• 2 cups pineapple

• 1 T tahini

• 1 T lime juice

• 2 T pure maple syrup

• 1 T mint, minced

• Optional - Sea salt to taste

• 4 skewers

HOW TO MAKE IT

1.     Cut the watermelon and pineapple into cubes.

2.     In a bowl whisk together the tahini, lime juice, and maple syrup.

3.     Heat a grill to high. Thread the watermelon and pineapple cubes onto 4 long skewers Brush the fruit with the marinade.

4.     Cook the watermelon pineapple skewers on each side for 2–3 minutes until grill marks form. Remove them from the heat.

5.     Sprinkle with the minced mint and salt, if using, before serving.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Pineapple is a fantastic source of vitamin C and an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Recipe inspired by Nicole Dandrea-Russert

Blueberry Mint nICE Cream

WHAT’S IN IT

• 2 large bananas

• 4 cups frozen blueberries

• 10 fresh mint leaves

HOW TO MAKE IT

1. Peel and cut the bananas into ½ inch pieces

2. n a high-speed blender or food processor combine all ingredients. Pulse on low to medium-low until crumbly, stopping and scraping down sides once or twice. Blend continuously 30 seconds to 1 minute or until smooth and creamy.

3. Transfer to a freezer-safe container. Freeze at least 2 hours before serving.

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression and relieve respiratory conditions like chronic cough or asthma.

GRILLED PEACHES & NICE CREAM

WHAT’S IN IT

• 4 medium fresh peaches or nectarines

• 2 medium bananas

• 3 T chopped fresh basil

• 2 T pure maple syrup

• 2 T chopped toasted pecans

• Optional - Small basil leaves for garnish

HOW TO MAKE IT

1. Thinly slice two of the peaches

2. Peel bananas and cut into 1-inch chunks. Place peaches and bananas on a parchment lined baking sheet and freeze 2 to 4 hours.

3. Meanwhile, in a food processor combine frozen peaches and bananas with chopped basil. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides. Add 1 T maple syrup if needed for sweetness, more to your taste. Note – if you prefer firmer nICE cream, freeze for 1 to 2 hours.

4. Cut the remaining two peaches in half; remove pits. Grill peach halves cut sides down, uncovered, over medium-high 6 to 8 minutes or until tender and lightly charred.

5. Place grilled peach halves cut sides up in bowls. Add scoops of nice cream. Sprinkle with pecans and, if desired, small basil leaves. Drizzle with the remaining maple syrup.

6. Serve immediately for soft-serve, or for a firmer ice cream, transfer mixture to an airtight freezer-safe container. Freeze 1 to 2 hours.

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Peaches display strong antioxidant properties that have long-term implications for fighting disease and ridding the body of free radicals. Because they contain the powerful antioxidants like lutein, peaches also help to protect your eyes and keep them healthy. The carotenoids build up in the macular tissue of your eyes and help prevent macular degeneration, an age-related cause of blindness and blurred vision caused by damage to macular cells. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

inspired by Shelli McConnell

Strawberry Chocolate nICE cream

WHAT’S IN IT

• 4 medium bananas

• 8 oz frozen strawberries (2⅓ cups)

• 2 T pure maple syrup

• Dash sea salt

• 1 oz unsweetened dark chocolate, chopped

HOW TO MAKE IT

1. Peel and cut the bananas into ½” pieces

2. Lay on a parchment lined sheet pan and freeze for an hour

3. Transfer to a glass container and freeze for at least 1 more hour

4. In a food processor combine frozen bananas, frozen strawberries, maple syrup and sea salt. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides.

5. Stir in chocolate

6. Serve immediately for soft-serve, or for a firmer ice cream, transfer mixture to an airtight freezer-safe container. Freeze 1 to 2 hours.

WHY IT’s HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Organic Strawberries are rich in antioxidants, have 149% of daily vitamin C needs, and are a good source of fiber. They contain flavonoid antioxidants (anthocyanin and catechin) which have been associated with lowering the risk for chronic diseases including cancer and cardiovascular disease. Dark Chocolate contains phenethylamine, which triggers the release of pleasurable endorphins and potentates the action of dopamine, a neurochemical associated with pleasure. Regular consumption of dark chocolate is associated with improved cardiovascular health. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.