For the Love of Coffee

Hmmm… a warm cup of coffee in the morning just can’t be beat. It’s a national pastime, heck, it’s a day-long activity for many (thank you, Starbucks, for making that such an easy reality).  The “milk or sugar?” simplicity of dressing up your coffee is far behind us. There are dozens of ways to personalize your brew, but not all are good for your body.  I won’t go into detail on the pitfalls of artificial sweeteners (stay away!) or how the sugary, artificially made, flavored creamers in the store are chemical $h*t storms (stay away again!).

I will, however, share with you a great option for dressing up your morning cup-o-joe without compromising flavor or your health.  It’s dairy-free, flavorful, creamy and easy to make… and it blends seamlessly into hot coffee.  What am I talking about? Cashew Creamer.  It’s my all time favorite. I could almost drink it right out of the jar. (I actually love it in my chai tea to make it a latte.)  It takes just a few ingredients and a blender and you’ll have enough to get you through a week of morning goodness. Frothing it in a Nespresso Aeroccino frother makes it even better!

Do you have a healthy way to doctor up your coffee? Please share it in the comments; I’d love to hear from you.

Enjoy!

Cashew Creamer

Gather these ingredients:

1 ½ cups raw cashews, soaked for 4 hours, then drained

2 cups filtered water

1 pitted date

1 tsp. cinnamon

½ tsp. cardamom

¼ tsp. coriander

1 tsp. vanilla extract

Put it all together: 

Put all the ingredients into a high-speed blender and blend on high until well combined.  If you want a thinner consistency add ½ cup water or more to your preference.

Keeps for one week in the fridge in a sealed container (using a mason jar is a good option).

This is also good poured over fresh berries for dessert.

 {print recipe}

Sweet Treats for Fall

Dessert. Taboo? Maybe. Maybe not.

I absolutely believe there is room in a healthy diet for dessert. But here comes the caveat: it depends on what you pick, how much you eat and what else you’ve been eating. Under the best of circumstances, for example, eating a plant based diet, with lots of real food and no processed 'food-like' substances, you’re probably ready for a splurge here and there. While if you are busy eating a daily diet of processed foods, refined carbohydrates and you aren’t sure when the last time something leafy and green made it to your mouth, then you might want to reconsider what you choose to splurge with. 

Whichever camp you fall in, or any in-between, if you're going to treat yourself, you want to make sure it tastes good and isn't full of crappy ingredients.  With that in mind, I have three new favorites to share with you.

SHORTBREAD WITH A TWIST

Why I like these: the ingredients list is short and full of items you can find on the grocery store shelves. They are gluten free and non-GMO project verified with no artificial ingredients. They contain just the right amount of crunch, vanilla and chai flavor.  The small, bite-size shape is good for keeping the crumbs to a minimum.

BITE-SIZE PEANUT BUTTER AND CHOCOLATE

Why I like these: Mostly because I love peanut butter and chocolate together, but also, they are made with organic and sustainably sourced ingredients. The ingredients list is leaps and bounds better than a traditional Reese’s peanut butter cup.  No mystery ingredients like polyglycerol polyrecinoleat or TBHQ. You can indulge in one or two small pieces to get a sweet-fix without having to overload on calories or sugar. 

CREAMY, FROZEN, FLAVORFUL TREAT

When I sampled this at my local Whole Foods, I wasn’t expecting to have my taste buds met with such creamy goodness.  These frozen treats are GMO free, gluten free, soy free and are packed with 20 grams of protein... and have live active cultures, aka probiotics.  I’ve tried the Banana-Vanilla and the Chocolate – both are delicious!

Want to see more recommendations? Just let me know in the comments below.  Happy Splurging!

(Healthy) Valentine's Sweets That are Easy to Love

Did I just say healthy and sweets in the same sentence? Yes. It is not a typo.  While all sweets need to be eaten infrequently, there are ways to enjoy them without going overboard in the 'bad-for-you' category.  I, for one, love a yummy dessert and Valentine’s Day is one of the occasions where I like to splurge.  But at the same time, I don’t want to stray from eating clean, so I choose carefully.  If you want to indulge this February 14th, without too much guilt, I’ve got a few recipes to share.

Here are 3 recipes that satisfy a sweet tooth while sticking with healthy, unprocessed ingredients… and you won’t have to sacrifice taste. 

Chocolate Chia Pudding – there are dozens of versions of chia seed pudding. This one is really chocolaty.  {print recipe}

Almond Butter Cups – love the hint of cinnamon in these! {print recipe}

Lime Cheesecake Squares – from Clean Eating Magazine, this re-invented recipe saves you more than 200 calories over the original and slashes sugar and fat by eliminating sweetened condensed milk and cream.  {Click here for link}

May your Valentine’s Day be full of smiles, love and (healthy) sweets.

New for 2015!

One recurring request I’ve had is to post more dinner or main meal “clean eating” options.  It seems that breakfast and lunch are not the most challenging meals to keep clean and that the end of the day seems to be where healthy, clean eating habits are most often put to the test.

 In an effort to help you end your day on a good note (at least when it comes to food), I’m introducing “Meal of the Month” for 2015.  I’ll post a complete meal (with recipes or links to recipes) that incorporates the ideals of clean eating: organic grown, fresh, healthy fats and ingredients you recognize… and avoiding heavily processed and refined, factory made ingredients whenever possible.

Since February brings with it Valentine’s Day, I thought I’d start with a meal that includes a delicious dessert that won’t add guilt for indulging. This meal is a favorite around here and finds its way to our dinner table quite often.

Main: Turkey and Farro Zucchini Boats – This recipe is from Clean Eating and usually makes more filling than we can fit in the zucchini shells, which gives you leftovers for later. It says to soak the farro overnight, but 4-5 hours of soaking time will also work - just be sure to cook for about 20 mins. and taste test for doneness before you remove the farro from the stovetop in step 1.

Side: Roasted Green Bean ‘Fries’  - No recipe needed, just wash and trim organic green beans, then dry and lightly toss with a bit of olive oil.  Spread on a baking sheet and sprinkle with sea salt and pepper.  Roast in a 400 degree F oven until they turn brown and wrinkly.  Serve hot and eat like fries.

Salad: Winter Salad with Apple Cider Vinegar dressing.  You can have a little fun with this one.  The recipe is more like a list of guidelines.  Start with your favorite salad greens (spinach?, arugula? mixed greens?) and add in sliced pears (or in-season fruit), toasted walnuts (or pecans), a bit of goat cheese (or feta) and some pomegranate seeds (or not).  Toss the mixture with a dressing of raw apple cider vinegar (full of health benefits!), extra virgin olive oil, a teaspoon of Dijon mustard, salt and pepper.

Dessert: Baked Apples – Or baked pears. This recipe is from a previous post. Take the time to make your own whipped cream by whipping organic heavy cream with a bit of vanilla, some orange zest and a tablespoon of coconut sugar. 

There's a whole year ahead and many more meals to share... if you like what Grow in Wellness has to offer, please share with a friend.  Enjoy!

It's That (Pumpkin) Time of Year Again

October isn’t my favorite month, but October brings pumpkins and that means pumpkin pie and pumpkin pie is definitely a favorite of mine!

This fruit is more than just a big round gourd to carve into a jack-o-lantern for Halloween and pumpkin goes beyond filling a piecrust for your Thanksgiving table. It can be a gourmet filling for ravioli or the base of a hearty fall soup. It’s great in risotto and homemade pumpkin bread, too.  Its flesh and its seeds are filled with nutrients and health benefits and can be eaten in a variety of ways.

Here are a few benefits of pumpkin:

·      1 cup of cooked pumpkin gives you 200% of the recommended intake of Vitamin A. It’s full of carotenoids, which aid your vision.

·      There are 3 grams of fiber in a 1 cup serving which helps fill you up and keep your digestion balanced.

·      Contains beta carotene, an anti-oxidant which helps to prevent cancer

·      Gives you vitamin C, which aids collagen production and keeps wrinkles at bay.

·      1 cup of cooked pumpkin contains more potassium than a banana. This helps balance your body’s electrolytes, especially after a heavy workout.

·      Pumpkin seeds – aka pepitas- are a great source of magnesium(good for your heart), and zinc (helps your immune system).

As much as pumpkin pie is a favorite of mine, Clean eating is still a priority so I have found a healthy, delicious way to get my pumpkin fix (and I don’t have to wait until Thanksgiving dinner to be over!).  It’s a pumpkin smoothie (recipe below). This smoothie is a great for breakfast or an afternoon snack – the taste of pumpkin pie without all the unhealthy ingredients found in a pie.

Pumpkin Smoothie  (makes 1 serving)

½ cup pumpkin puree

1 ½ cups milk alternative (I use almond milk)

1 serving protein powder

½ banana

½ tsp pumpkin pie spice

3-4 ice cubes

Blend until well combined.

[Print Recipe]

Enjoy!

There has been a lot of press lately regarding the non-existent pumpkin in Starbuck’s Pumpkin Lattes and so of all the seasonal pumpkin items you can enjoy, keep this one off your list!

Afternoon Treat

©shutterstock.com

There are some days when I am not really quite hungry, but want a ‘little something’ to make my taste buds smile. Sometimes it is as easy as biting into a juicy, green apple and other times a handful of frozen raspberries does the trick.  But when those don’t sound appealing, I whip up this frothy concoction and it hits the spot.

I call it Almond Ice Milk and it’s really not much more complicated than it sounds.  It’s a healthy treat that is satisfying to a sweet tooth, too.  The cinnamon helps stabilize your blood sugar and, combined with the vanilla, it tastes like a dessert. Here’s how easy it is: 

12 ounces homemade or minimally processed plain almond milk

1 tsp. cinnamon

2 drops of vanilla stevia (I use Sweet Leaf brand)

3 ice cubes

Put all items in the blender and blend until you no longer hear the ice bouncing around.  Then pour into a large glass and drink slowly, savoring the flavors. 

Enjoy your afternoon treat!

A Guilt-Free Valentine's Treat

Although Valentine’s Day isn’t my favorite holiday, I do love the idea of showering gifts on my loved ones.  Whether you celebrate on the 14th or before hand, as we do, the big day is coming up soon.  So, in honor of all things yummy and sweet, I thought I’d share a guilt-free treat for you to make for your sweetheart (or even yourself). Flowers, balloons and candy are the usual gifts on the “sweetest” day of the year, and I’m sure for some, the sweets take over and you may see your new year’s healthy goals sabotaged.  But being healthy doesn’t mean you have to give up sweets entirely, it just means you need to choose them wisely. 

The philosophy of Eating Clean incorporates the use of seasonal, local produce as well as foods that are minimally processed.  Hmm… how to combine those two things and still have a yummy treat?  Here’s one way to answer that question: Dark Chocolate Dipped Pears. I know strawberries are the old standby for dipping in chocolate, but pears deserve some time in the spotlight, too.

And this is the season for pears… Bosc, Asian, Red and Green Anjou, Comice and Bartlett, just to name a few. Pears are a good source of fiber and contain vitamins B2, C, E and potassium. They help lower cholesterol and give you a dose of antioxidants. And there is nothing quite so good as bite of a fresh, ripe pear.  Especially when dipped in dark chocolate!

It’s probably not news to you that dark chocolate can be good for your heart (how appropriate for Valentine’s Day), but not just any old chocolate bar qualifies.  High quality and carefully picked ingredients are key to a healthier bar.  Good quality dark chocolate contains potassium, copper, magnesium and iron as well as flavanoids, which help lower blood pressure. The method used to process the raw cacao affects the flavonoids.  You do not want to choose one that says processed with alkali (also called “dutching”).  This process breaks down the antioxidants and reduces the flavanoids and nutritional benefit. The higher the percentage of cacao, the greater the flavonoids - and the more bittersweet it gets.  Higher than 80% may be too bitter for some.

What to look for? 70% or more cacao content, fair trade, 100% organic and “not processed with alkali”. Brands like Green&Blacks, Lindt, and Endangered Species are good to put in your grocery cart (Hershey’s, Dove, Nestle and Cadbury don’t make the grade – pass on these).

Once you’ve selected your pears and your chocolate, the rest is easy. I used 2 red Anjou pears for this recipe, but you can use your favorite (note: a firmer variety will hold up better in the warm chocolate). I also used one 3.5 oz. bar of Green&Blacks Organic Dark Chocolate (70% cacao content).

Chocolate Dipped Pears

2 ripe pears

1 3.5 oz. bar of 70% dark chocolate

Melt the chocolate in a heatproof bowl over a pot of boiling water. Stir occasionally as it melts and then remove from heat to cool slightly. Wash and slice your pears then dip one end of each slice into the warm chocolate.  Set dipped slices onto a parchment lined cookie sheet and refrigerate for 15 minutes to set the chocolate.  That’s all – they are ready to serve!

Hope your Valentine’s Day is sweet and full of (dark) chocolate surprises!

Cinnamon and Apples... Mouth Watering Goodness

©istockphoto.com

Cinnamon has been one of my favorite spices long before I knew of its health benefits.  It helps stabilize blood sugar, can improve LDL cholesterol and contains properties that help fight against bacterial and fungal infections.  There are even studies being done on how cinnamon can help prevent Alzheimer’s disease. 

But while all those attributes are well and good, it’s the scent and taste of cinnamon that melt my heart (and my taste buds). I love it in my morning smoothie and it finds my weakness when I’m served homemade cinnamon rolls.  It seems to be synonymous with the holiday desserts, not many which are waistline friendly.  Since the last few posts have been about healthier options for the dinner table, I thought you needed at least one option for a healthier dessert.  So below you will find my version of Baked Apples.  They are great served alone or with freshly whipped organic cream or maybe even a coffee spiked with a bit of brandy :)   They also make a great snack on a cold and rainy afternoon.  My mouth is already watering…

Baked Apples

4 organic apples (Honey Crisp or Granny Smith hold up well)

¼ cup coconut sugar

¼ rolled oats

½ tsp cinnamon

¼ tsp nutmeg

¼ tsp orange zest

4 teaspoons organic coconut oil

1 cup hot water

Heat oven to 375F and place rack one level up from bottom position.

Remove the apple cores, leaving some apple at the bottom.  Use a melon baller to create a well about ½”-3/4” wide.

In a small bowl, mix the sugar, oats, cinnamon, nutmeg and orange zest.  Divide the mixture evenly into the middle of the apples.

Place the apples in a baking dish that closely fits them.  Top each one with 1 tsp coconut oil.  Pour the hot water into the bottom of the dish and cover loosely with foil.

Bake for 20 minutes and remove foil.  Cook for an additional 20 minutes or until the apples are cooked through (they will be wrinkly and you can easily insert a paring knife into the side).

Remove from oven and serve with fresh whipped cream.

Homemade Jam...that's healthy!

In an earlier post I talked about the benefits of chia seeds.  I hope you’ve been sprinkling them on your yogurt and adding them to your smoothies!  I recently came across a jam recipe that incorporates chia seeds.  You get a lot of ‘bang’  out of this one… fiber and antioxidants in the raspberries, omega 3’s, protein and added fiber from the chia seeds and a hit of added sweetness from the maple syrup.  

This simple recipe is courtesy of Pamela Salzman’s blog.  It is simple, healthy and delicious! Keeps for about a week in the refrigerator. Enjoy!

Raspberry Chia Jam

1 package of frozen, organic raspberries

2 TBSP + 2 tsp Chia Seeds

1 TBSP 100% real maple syrup or organic raw honey

Defrost raspberries, then put in a bowl and mash lightly. Add chia seeds and syrup, mix to combine well.  Refrigerate 6 hours (or overnight). Stir ingredients and the jam is ready to serve. 

Try as a topping on Greek yogurt, ice cream or on toasted sprouted grain bread, or even with almond butter for a tasty sandwich.  Enjoy!