Asian Kale Salad


Makes 4 servings

Ingredients:

Salad:

  • 1 bunch of kale
  • 3-4 carrots
  • 1 yellow pepper
  • 1/2 avocado
  • 2 Tbsp. sesame seeds

Garlic Ginger Dressing: 

  • 3 cloves garlic (grated)
  • 1 inch ginger (grated)
  • Juice of 1 lime
  • 3 Tbsp. raw honey
  • 1/2 cup tamari 
  • 3/4 cup olive oil
  • 1/3 cup rice wine vinegar 

Instructions: 

1. Prepare salad by washing kale, and tearing the leaves off the stem. Roughly chop and place in salad bowl.

2. Thinly slice the carrot, and dice the yellow pepper and avocado. Add to the kale. 

3. Mix together all of the ingredients for the garlic ginger dressing. Add as much dressing as you would like and message kale. 

4. Sprinkle seasame seeds on top. Enjoy!





5 Foods to Detox From Your Diet

Do you feel like you stuck your hand into that candy jar filled with Halloween candy a bit too much? Are you on sugar overload, and just feel like its time to get back on track? People are always asking my what foods I recommend to avoid, so here are my top 5.

Detoxing your diet from these foods will allow you to feel more energized, refreshed, and less weighed down by food. Here are my top 5 foods to detox from your diet.

1. Processed Sugar: Sugars are not created equal. You may think that sugars found in fruits are the same as chemically enhanced ones, but they are not. They are recognized and processed by your body extremely differently, and natural sugars aren’t addicting the way that sugars like high fructose corn syrup are formulated to be.

Do you ever wonder to yourself why these ingredients can never be found to buy at your local grocery store, yet they are in almost every packaged food? We train our eyes to look for corn syrup on labels, but there are other names for sugar. Other processed sugar pseudonyms  found on labels to confuse  you are corn syrup, maltodextrin, dextrose, sucrose, dextrin, dextrose, and  so many more.  Growing number of names for sugar has the effect of confusing us about sugar amounts. That’s because, by adding several different types of sugar, companies can list each sweetener lower on its list of ingredients. Ingredients are listed in descending order based on weight so that the first ingredient has the highest weight, which usually means it is the most prevalent. While sugar might rightly be the first ingredient on a package if it was all added as one formulation (say, cane sugar), by adding several different formulations of sugar, each will appear lower on the ingredient list — making the product seem less sugary than it is.

Not only does this make reading labels more trivial but it also allows for consumers to be uninformed and not recognize or realize what they are ingesting. Heres an example of what a label with multiple sugars looks like:

Ingredient-list

Sweetening additives such as corn syrup make food more addictive. Have you ever devoured a bag of chips and thought to yourself, “I wasn’t even that hungry, but I couldn’t stop eating them.” That is because they have been chemically modified and enhanced with processed sweeteners to make you want more of the food. The more food you eat, the more food those companies sell.

2. Farmed Fish: Have you ever walked up to the fish section of your grocery store and stared through the glass at the fish selection, overwhelmed and not knowing what to choose? Should I buy the Salmon, or Tilapia? Well let me make this decision a little easier for you. Whenever you see farm-raised fish next to wild caught fish, opt for wild caught. Why? Because these fish are allowed to feed and live in their natural habitat.

Farmed fish are fed an unnatural diet and live in overcrowded areas. This promotes pollution. Pollution of the water and area these fish are raised in and pollution of the surrounding fish. Large-scale fish farm operations force fish to live in conditions much more crowded than they would in the wild, sometimes leaving each fish less room than an average bathtub. The excess of fish waste and unconsumed feed pollutes the surrounding waters. Additionally, living in such close proximity gives rise to increased disease and infection, which is usually responded to with antibiotics, further polluting the surrounding environment.

Also, many of the chemicals banned in the US are still used in international fish farms for disease and parasite control. Due to a lack of regulation, these chemicals make their way to our dinner table through the large amount of fish we import from other countries.

3. Dairy (Processed and Pasteurized): Did you know that 83% of people who are lactose intolerant, can tolerate raw dairy? You are also more likely to be tolerant of sheep’s and goat’s milk. The dairy industry has exploded and exploited animals over the years by artificially inseminating cows and using their breast milk intended to nurse their babies, for profit. If you enjoy dairy and believe it should be consumed by humans, that’s fine, but to forcefully inseminate and use animals in unnatural ways for one’s benefit, is not right.

Pasteurization is the destruction of certain disease-carrying germs and the prevention of souring milk. It is undoubtedly beneficial to destroy dangerous germs, but pasteurization does more than this-it kills off harmless and useful germs alike, and by subjecting the milk to high temperatures, destroys some nutritious constituents.

Recent figures published regarding the spread of tuberculosis by milk show, among other facts, that over a period of five years, during which time 70 children belonging to a special organization received a pint of raw milk daily. One case only of the disease occurred. During a similar period when pasteurized milk had been given, 14 cases were reported.

Besides destroying part of the vitamin C contained in raw milk and encouraging growth of harmful bacteria, pasteurization turns the sugar of milk, known as lactose, into beta-lactose — which is far more soluble and therefore more rapidly absorbed in the system, with the result that the child soon becomes hungry again. This is because when the milk is pasteurized it becomes mainly sugar.

Some milk alternatives that are available in stores or can be easily made at home are nut milks, hemp-seed milk, coconut milk, and rice milk.

4. Non-Organic Produce: Buying organic guarantees that your food is Non-GMO as well as less harmful to your body. Pesticides are substances meant for attracting, seducing, destroying, or mitigating any pest. They are a class of biocide. They are meant to kill insects, and imagine how powerful they are to kill tons of insects. Now imagine the effect they have once ingested into your body. They negatively effect and kill precious cells in your body.

Pesticides have also been linked to causing cancer.  Farmers who frequently use pesticides have an increased risk in non-Hodgkin’s lymphoma. Scientists believe that the use of lawn chemicals has been a significant factor in the 50% rise in non-Hodgkin’s lymphoma over the past 20 years in the American population. Pesticides have also been linked to malignant lymphoma in dogs.  Pets are exposed to higher doses of pesticides because they are closer to the ground where concentrations are the highest. Over a million people are diagnosed with cancer in the US reach year.  10,400 people in the US die each year from cancer related to pesticides.

It’s still important to eat fruit and vegetables regardless of being organic or not. Heres a list of the dirty dozen fruits and vegetables:

12 Most Contaminated

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (Imported)
  • Spinach
  • Lettuce
  • Potatoes

12 Least Contaminated

  • Onions
  • Avocado
  • Sweet Corn (Frozen)
  • Pineapples
  • Mango
  • Asparagus
  • Sweet Peas (Frozen)
  • Kiwi Fruit
  • Bananas
  • Cabbage
  • Broccoli
  • Papaya

5. GMO Foods: GMOs, or “genetically modified organisms,” are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. These experimental combinations of genes from different species cannot occur in nature or in traditional crossbreeding.

Virtually all commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.

How common are GMO foods? In the U.S., GMOs are in as much as 80% of conventional processed food. Thats a pretty scary statistic. Knowing that more than half of the processed food that consumers eat has been genetically modified into food-like substances.

Not only are GMO foods harmful to your health and digestive system, but they also are harmful to to the land used to grow these GMO crops. They have tainted the soil and water surrounding farms, and the harmful pesticides travel to other areas and are ingested by other animals.

Sources:

http://lowcarbdiets.about.com/od/whattoeat/a/sugars.htm

http://www.huffingtonpost.com/2012/09/13/other-names-for-sugar-maltose-dextrose_n_1874487.html

http://www.huffingtonpost.com/2010/03/31/9-surprising-fish-farming_n_518724.html

http://www.realmilk.com/health/raw-milk-vs-pasteurized-milk/

http://www.toxicsinfo.org/Lawn/Pesticides%20&%20Cancer.htm

http://www.organic.org/articles/showarticle/article-214

http://www.nongmoproject.org/learn-more/

Autumn Squash Soup

photo 7
photo 7

This squash soup is heavenly. Creamy, buttery roasted squash blended into a magnificent soup. It’s only right to create a seasonal dish in honor of Autumn..

I threw together a soup with what items I had in my kitchen. You can make this soup with just one type of squash or two, whatever you prefer. I also added a sweet potato to the mix to thicken the soup and add more sweetness. The toasted walnuts on top add a nice crunchy texture and nutty flavor. The perfect combo!

Did you know that fruits and veggies with an orange color have certain healing properties?

They contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A.

  1. Aids in eye health and reduces the risk of macular degeneration of the eye
  2. Reduces the risk of prostate cancer
  3. Lowers blood pressure
  4. Lowers LDL cholesterol (the bad cholesterol)
  5. Promotes healthy joints
  6. Promotes collagen formation
  7. Fights harmful free radicals in the body
  8. Encourages pH balance of the body
  9. Boosts immune system
  10. Builds healthier bones by working with calcium and magnesium

I roasted all of my ingredients before blending into a soup to bring out the richness and sweet flavors of the squash and sweet potato. This recipe is super simple and easy to make at home. Hope you enjoy adding this to your menu this Fall!

Processed with VSCOcam with f2 preset

Ingredients:

  • 1 medium butternut squash (roasted)
  • 1 acorn squash (roasted)
  • 1 small sweet potato (roasted)
  • 1 garlic clove
  • 16fl oz vegetable broth (or 1 bouillon with 3 cups of water)
  • 2 cups or more of water
  • 1/3 cup walnuts
  • salt and pepper to taste
  1. Preheat oven to 400’F. Roast sweet potato in aluminum foil.
  2. Cut Acorn squash in half and take the seeds out and place skin side facing up in roasting pan.
  3. Peel the skin off of the butternut squash, cut roughly into 2’in pieces, and coat with coconut oil or olive oil and salt and pepper. Add the garlic roughly chopped in to the butternut squash pan. Roast all vegetable until cooked. This should take about 30 minutes. Make sure to mix the butternut squash every 5 minutes or  so.
  4.  Heat up your vegetable broth in a soup pot, and place all your roasted vegetable in to the pot. Only use the meat from the acorn squash and remove the skin from the sweet potato.
  5. You might need to add water slowly to your soup mixture if it’s too thick. Add a cup or two of water and blend the roasted vegetables with a hand blender. If your soup needs more liquid, add more water until soup reaches the right consistency.
  6. Add salt and pepper to taste.
  7. Heat pan on medium heat and toast walnuts.
  8. Serve the squash soup with toasted walnuts on top! Enjoy! 

Peach Pistachio Pancakes- GLUTEN-FREE and VEGAN

IMG_7360 These fuzzy fruits are in season and all over the place! Super sweet and delicious! I've been adding peaches to just about any recipe I can lately, and let me tell you, you can't go wrong.

These peach pancakes are super fluffy, gluten-free, and vegan. I made a pistachio milk earlier this week and added it to this pancake mixture which turned out to be a great combination! Not only will you save tons of money making your own nut milk, but you will also be able to control what goes in to it. There are so many chemical additives in store-brand nut milks, that its not as healthy as you may think.

Peaches have super healing properties! They are beneficial to your skin and eye health. Peaches are filled with antioxidants, and vitamins A and C. Peaches also aid in weight loss, they are full of fiber and keep you feeling fuller longer, and only contain 35-50 calories in one peach! They are also known to detoxify your body. Peaches are a diuretic, and help flush out any toxins in your body. Peaches are also known to reduce stress and anxiety.

Pistachios are filled with protein, fiber, and potassium. One serving of pistachios has the same amount of potassium as half a large banana! These nuts also contain more than 10% of the dietary value of fiber, minerals and vitamins like B6, thiamin, phosphorus, and copper. A serving is one ounce, which is 49 pistachios! So eat away at these nuts, you get to eat more nuts per serving than any other nut!

The sweetness of the fresh peaches, creaminess of the pistachio milk, and crunch from the whole pistachios will have you thinking you're eating dessert for breakfast. These are the fluffiest most satisfying pancakes out there! Be creative, you can substitute different fruits, and nut milks depending on whats in season!

Yields 4 large pancakes

Ingredients:

1. Mix together in bowl the gluten free pancake mix, pistachio milk, pistachio nuts, coconut oil,  and cinnamon.

2. Thinly slice peaches. Add to mix or add to pancake batter after pouring onto skillet.

3. Heat about 1 TBSP more of coconut oil in pan. Pour a little more than 1/4 cup of pancake batter, and place about 4 thin slices of peach into pancake. Cook on one side for about 4 minutes, until pancake batter begins to bubble in the center, and is brown.

4. Flip pancake over and cook on other side until pancake is cooke through and golden brown. About another 3-4 minutes.

5. Repeat steps 3-4 until all your pancakes are made. Top pancakes off with fresh peaches and maple syrup, and enjoy!

Nut Milk Recipe

IMG_7417
IMG_7417

You may be thinking to yourself, why didn't I think of this sooner? Thats what I thought when I made my first batch of nut milk. Its super easy and simple to make, and you really don't need that many ingredients. So why do we keep buying store-brand nut milks?! Because its right there when you shop for your groceries? Okay I get it. Its "easier." But let me break it down for you. How much are you spending on nut milk? My boyfriend and I were going through 1-2 half gallons of nut milk a week, and in New York City it costs $5 per half gallon. Equalling $5-$10 of nut milk a week. A half gallon equals 8 cups.

Heres an example of what is costs to make almond milk. 1 pound of raw almonds from trader Joe's cost me $6.99. 1 pound of almonds yields 4 cups. With 1 cup of raw almonds I can make 4 cups of almond milk, so with 4 cups of almonds I can make 16 cups of almond milk! Thats twice the amount of almond milk that I would get for a half a gallon of store brand almond milk that used to cost me $5. Lets compareStore brand almond milk filled with harmful chemicals and additives cost me $5 for 8 cups. My homemade, pure, all-natural almond milk costs me $3.50 for 8 cups. WIN! Yes, different nuts vary in price, but I'm sure you will make almond milk the most, because it's super versatile. However, I tried experimented with making pistachio milk! I know right?! Sounds amazing, and it was! Super creamy, with a hint of pistachio flavor, and it came out a beautiful creamy pastel green. Many almond milks contain a harmful ingredient that you should look out for called carrageenan. Carrageenan, which has no nutritional value, has been used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soy milk and other processed foods.  

Research has shown that exposure to carrageenan causes inflammation and that when we consume processed foods containing it, we ingest enough to cause inflammation in our bodies. All forms of carrageenan are capable of causing inflammation. Chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer's, and Parkinson's diseases, and cancer. When laboratory mice were exposed to low concentrations of carrageenan for 18 days, they developed a "profound" glucose intolerance and impaired insulin action, both of which can lead to diabetes.

This is extremely scary to learn, when carrageenan is being added to so many processed products on the market and it being consumed unknowingly. We think almond milk, a great milk alternative, yes. But companies still find a way to sneak in harmful ingredients into our products and body's. Would you consume something that could potentially cancer or diabetes? I didn't think so. If you do have to buy store brand almond milk, I recommend buying Silk's Unsweetened Original Almond Milk, because this does not contain carrageenan. But if you have the time, make it yourself! It tastes so much better, is better for you, and cheaper! Really can't go wrong!

Processed with VSCOcam with f2 preset
Processed with VSCOcam with f2 preset

Yields 4 cups

Ingredients: 

  • 1 cup nuts (almonds, pistachios, walnuts,  or hazelnuts)
  • 4 cups boiling water
  • 1/2 tsp salt
  • 1 tbsp maple syrup or 1 large date  (optional)
  • 1 tsp vanilla extract (optional)
IMG_7294
IMG_7294

1. Soak 1 cup of nuts for at least 12 hours in water.

2. Drain water that the nuts were soaked in.

3. Boil 4 cups of water.

4. Add the soaked nuts and 4 cups of boiling water to blender with salt, and sweetener (maple syrup or date), and vanilla extract if you like.

5. Blend until nuts have been liquified.

6. Strain mixture in a bowl with a fine strainer or cheese cloth to separate milk from the nut meat.

7. Store nut milk in mason jar, and use within 3-4 days.  

Peach Pie Oatmeal

10426218_10154654498450085_7200371421128801903_n Peaches are all over lately! Take advantage while you can! I'll be posting a few scrumptious recipes with these  fuzzy fruits!

Peaches not only are naturally sweet and delicious, but are also great fro skin health and eye health. Peaches are filled with vitamins A and C make which help regenerate skin tissue.

Peaches also cleanse toxins from the body. They have a diuretic effect which helps cleanse your kidneys and bladder. They are also a healthy stress reliever! Peaches help to reduce anxiety and are even referred to as the ‘Fruit of Calmness’ in Hungary.

Peaches also help you lose weight! They are rich in fiber which keeps you feeling full longer. One peach contains about 35-50 calories. They even help to fight obesity-related diabetes and cardiovascular disease. Peaches are rich in phytochemicals called phenols that act as antioxidants.

All these health benefits from a delicious fruit!? I'll take it!

This recipe is perfect for any peach lovers out there. The gooey peaches mixed with maple syrup and oatmeal makes this recipe taste like peach pie for breakfast! I highly recommend you try it for yourself!

Serves 2 people

Ingredients: 

  • 4 small or 2 large peaches
  • 1 mashed banana (optional)
  • 1 TBSP maple syrup
  • 1 cup almond milk
  • 1 cup water
  • 1 tsp cinnamon

Toppings:

  • Shredded coconut
  • Raw Almonds
  • Freshly sliced peach

1. Over medium heat, simmer sliced peaches in maple syrup and cinnamon. Add in mashed banana. Cook until peaches have softened.

2. Add in almond milk, water, and oatmeal. Cook on low heat and stir frequently until oatmeal is gooey and fully cooked. About 10-15 minutes.

3. Top off with shredded coconut, almonds, and fresh peach! Enjoy!