Mango Turmeric Smoothie Bowl

You may be seeing a lot of turmeric infused items on the menu. It's become a super popular ingredient to use lately. Why? Because of its anti-inflammatory properties. This spice has been used for centuries, but it seems like in the US we are just catching on. 

I have been taking turmeric supplements every morning, to help relieve joint pains,  reduce puffiness after waking up, and help my digestive system work properly throughout the day. I take this first thing when I wake up in the morning on an empty stomach so my body absorbs the nutrients quicker. 

You can also add this spice to savory curries, sweet smoothies or smoothie bowls, homemade breads, and it would be great if added to homemade granolas or trail mixes. A little of this goes a long way. 

Turmeric is extremely rich in antioxidants which help to protect your body's cells and keep them intact, and stimulates your bodies antioxidant enzymes. A lot of studies and research has been done testing the effects of turmeric on patients dealing with depression, cancer and alzheimer's, and they've shown significant improvement and even the ability to ward off these diseases. Powerful stuff! 

All the more reason to take turmeric daily and add it to everything! Hope you enjoy this recipe, let me know what you think in the comments below! 



Makes 1 smoothie bowl

Ingredients:

  • 1 package of  Shine Organics Elevate
  • 1/2 cup frozen mango
  • 1/2 cup frozen peaches
  • 1/2 cup coconut milk
  • 1 tsp. maca powder (optional)

Toppings

  • Pistachios
  • Strawberries
  • Banana
  • Blood orange
  • Coconut flakes
  • Kiwi

Instructions:

1. Blend together all of the smoothie ingredients until smooth. 

2. Pour the smoothie mixture into a bowl and add on your favorite toppings! Enjoy!


Sweet and Savory Crostini's

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



Here is my sweet and savory crostini recipe! These can be made for breakfast, a quick snack, or even as appetizers.

The best part about crostini’s are how versatile they are. You can combine so many different toppings together.

I wanted to celebrate seasonal ingredients, like Heirloom tomato’s and figs. You can buy these locally grown foods now in grocery stores, so take advantage of it while you can!

When you buy local seasonal products, you’re not only supporting local farmers and businesses, but you’re also eating food that is fresh and hasn’t been shipped. You also receive more nutrients from locally grown foods, because of them being picked when they have ripened on the branch. It’s really a win-win situation.

The savory mashed avocado, heirloom tomato, and tahini recipe is creamy and refreshing, and the tahini adds a nice nutty flavor. I mean who doesn’t love mashed avocado?!

The sweet almond butter, fig, and honey recipe is the perfect combination! If you love figs like me, you won’t be able to stop eating these. This has a hint of sweetness, and the texture of the fig on top of the gooey almond butter melts in your mouth. 



Savory Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 1 ripe avocado
  • 1/2 small lemon juiced
  • Heirloom tomatoes
  • 1 Tbsp. Tahini
  • Salt and pepper 

Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. Meanwhile, mash avocado with juice of 1/2 of a lemon, and salt and pepper to taste. 

3. Assemble by spreading a good amount of the mashed avocado on top of the crostini, thinly sliced heirloom tomato, and a drizzle of the tahini of top. 

4. Enjoy!



Sweet Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 3-4 fresh figs
  • Almond butter 
  • 3 Tbsp. Raw Organic honey


Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. To assemble: spread almond butter on top of crostini, sliced fig, and drizzle honey on top. 

3. Eat, and enjoy! 


Heal Your Gut: The Food Combination Diet

It takes a great amount of energy to digest every meal, and your body needs a healthy gut flora in order to do so properly. What happens if your digestion isn’t working properly? The undigested food stays in your digestive tract and isn’t broken down, creating a toxic environment and allowing yeast, viruses, cancer cells, and parasites to grow inside you. Making you more prone to illnesses, causing your blood to be more acidic, and essentially damaging your inner ecosystem.

Food Combing is a way of eating that allows food to be processed and broken down more efficiently. This way of eating also alleviates symptoms of bloating, stomach pains, indigestion, constipation and gas. All digestive related issues. Not only will food combing heal your digestive issues, but it will also help you lose weight. There are many guidelines to follow within this diet. Here is a breakdown of the basics:

1.) Fruits should be eaten alone on an empty stomach and melon should be eaten alone entirely. Fruits digest extremely quickly that by the time they reach your stomach, they are already partially digested. If they are combined with other foods they will rot and ferment in your stomach, which cause bloating and stomach pains. Melons shouldn’t be combined with any other fruits or foods because they will ferment those other foods in your stomach. “Melons are best taken alone because the sugar and other nutriments are in a less stable form than the nutrients of other fruits. It decomposes much more quickly than other fruits. Consequently, if it is held in the stomach awaiting the digestion of other foods, it will decompose (ferment) and cause a great deal of gastric distress.”

2.) Protein and starches should not be eaten together. If you eat proteins and starches together, they tend to neutralize each other and inhibit digestion. The undigested food will then cause your blood to become more acidic. To prevent this from happening, its best to avoid combing proteins and starches including grains like rice and quinoa and starchy vegetables like potatoes in the same meal. Instead, have non-starchy vegetables like leafy greens, and ocean vegetables like seaweed with your protein meals to achieve optimal digestion.

food_combining_chart

3.) Fats and oils combine with all foods except fruit, but should be used and eaten sparingly. They won’t inhibit the digestion process, but will slow it down.

4.) Foods digest at different rates, so it’s important to wait for what you ate previously to be digested before eating again. Here are the times to wait between eating foods that don’t combine:

  • Two hours after eating fruit
  • Three hours after eating starches
  • Four hours after eating proteinThis will ease the digestion process, and allow for the food to leave the stomach and reach the intestines before introducing a different food group into your stomach.What are the benefits of following this way of eating, you might be wondering? Well first off, you will avoid feeling bloated and gassy after meals. You also will have more energy, and not feel sluggish after eating. Food is nourishment, and you should feel rejuvenated after eating, not like you want to take a nap. You also will have clearer skin. If you breakout on your forehead a lot, it’s a sign of poor digestion. You also will get rid of constipation and promote a healthy gut flora that will be able to break down food efficiently without harming your body’s ecosystem. Your sleep will improve and you will be able to concentrate more easily throughout the day and think more clearly. I highly recommend incorporating this way of eating to heal your digestive system and digestive symptoms that may be holding your back. You can read about more ways I recommend to improve your digestive health here.

5.) Foods digest at different rates, so it’s important to wait for what you ate previously to be digested before eating again. Here are the times to wait between eating foods that don’t combine: Fats and oils combine with all foods except fruit, but should be used and eaten sparingly. They won’t inhibit the digestion process, but will slow it down.

6.) Protein and starches should not be eaten together. If you eat proteins and starches together, they tend to neutralize each other and inhibit digestion. The undigested food will then cause your blood to become more acidic. To prevent this from happening, its best to avoid combing proteins and starches including grains like rice and quinoa and starchy vegetables like potatoes in the same meal. Instead, have non-starchy vegetables like leafy greens, and ocean vegetables like seaweed with your protein meals to achieve optimal digestion.

7.) Fruits should be eaten alone on an empty stomach and melon should be eaten alone entirely. Fruits digest extremely quickly that by the time they reach your stomach, they are already partially digested. If they are combined with other foods they will rot and ferment in your stomach, which cause bloating and stomach pains. Melons shouldn’t be combined with any other fruits or foods because they will ferment those other foods in your stomach. “Melons are best taken alone because the sugar and other nutriments are in a less stable form than the nutrients of other fruits. It decomposes much more quickly than other fruits. Consequently, if it is held in the stomach awaiting the digestion of other foods, it will decompose (ferment) and cause a great deal of gastric distress.”

  • Two hours after eating fruit
  • Three hours after eating starche
  • Four hours after eating protein
  • This will ease the digestion process, and allow for the food to leave the stomach and reach the intestines before introducing a different food group into your stomach.

What are the benefits of following this way of eating, you might be wondering? Well first off, you will avoid feeling bloated and gassy after meals. You also will have more energy, and not feel sluggish after eating. Food is nourishment, and you should feel rejuvenated after eating, not like you want to take a nap. You also will have clearer skin. If you breakout on your forehead a lot, it’s a sign of poor digestion. You also will get rid of constipation and promote a healthy gut flora that will be able to break down food efficiently without harming your body’s ecosystem. Your sleep will improve and you will be able to concentrate more easily throughout the day and think more clearly. I highly recommend incorporating this way of eating to heal your digestive system and digestive symptoms that may be holding your back. You can read about more ways I recommend to improve your digestive health here.

Peach Fig Coconut Berry Smoothie

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Peach season may be ending, but don’t worry because frozen peaches are always available to buy! Did you know that frozen fruits and vegetables are sometimes more nutritious than fresh fruits and vegatables? This is because the frozen fruit and vegetables are picked when ripe and frozen immediately. Instead of being picked prematurely to ripen off the vine.

Tips to making the best smoothie:

1. Use frozen fruit: Whether you freeze your fresh fruit at home or you buy it in the store, adding frozen fruit to your smoothies will make sure your smoothies are icy cold. Adding ice instead of frozen fruit works as well, but it waters down the flavors of your smoothie and doesn’t make your smoothie as cold as frozen fruit does.

2.Use a liquid that goes with your smoothies flavors: Coconut water, and almond milk are the liquids I always choose to use. Water works as well, but I like the coconut flavor that the coconut water adds, and the almond milk provides a nice creaminess. I always use my homemade almond milk recipe, which is super simple and delicious! When making more tropical flavored smoothies opt for coconut water and when wanting a more creamy smoothie use almond milk.

3. Add in leafy greens: I love to add in fresh spinach or kale into my smoothies and smoothie bowls. Just a little goes a long way, and the sweetness of the fruits always cover up the bitterness of the greens. You smoothie will be rich in nutrients and you’ll get  a serving of greens!

4. Use nuts, nut butter, or vegan protein: Add more protein to your smoothies with protein rich foods like nuts, nut butter, hemp seeds, or vegan protein. After working out its great to drink a protein rich smoothie, because it digests easily and helps your muscles recover and grow. My favorite brand of vegan protein powder is Sunwarrior Protein, because all of their ingredients are plant-based and recognizable; no harmful additives, chemicals, or added sugars.

5. Use berries: Berries are lower in calories and sugars compared to fruits like mango, pineapple, and banana. They are also rich in fiber, and antioxidants.

This smoothie is filled with peach flavor, and the fresh coconut water gives it a tropical feel.

Ingredients:

Makes 2 smoothies

  • 4 small frozen peaches
  • 4 small fresh figs
  • 1 cup fresh blueberries
  • 2 dates
  • water from 1 small coconut
  • 2 TBSP homemade almond milk
  1. Blend ingredients together in blender until smooth. Serve and enjoy!

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!

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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!