healthy breakfast recipe : nut berry quinoa bowl

breakfast is one of my favorite meals, and i never, ever, go without it.

for me, breakfast is always nutritious and healthy. it jump-starts my metabolism. it’s the fuel that gets me going so i can face the day ahead. i cannot emphasize how vitally important breakfast is to get you started on your day. you've just had maybe 6 to 10 hours of not eating – your body needs sustenance and is ready to be refueled.

some mornings i like to have quinoa porridge for breakfast. i mix between quinoa and chia, quinoa and steel -cut oats, this cereal, this cereal or this cereal. 

quinoa, pronounced keen-wah, is a grain-like seed. quinoa is complete protein food, which means it includes all of the eight essential amino acids that are needed for growth and repair. it is a complex carbohydrate, high in vitamins and minerals, and gluten free. sometimes i use quinoa flakes and other times i use the traditional quinoa seed. it is so very easy and quick to do, plus it is jam-packed with nutrition.

nut berry quinoa bowl

ingredients:

1/4 cup quinoa

1/2 cup water

1/4 cup almond milk (more or less)

1 TBSP maple syrup

toppings: almonds, hemp seeds, chia seeds, berries, banana, goji berries, bee pollen (one of the most nutritious foods on the planet, which contains a myriad of health benefits).

directions:

1. add quinoa and 1/2 cup water to saucepan. cook on low to medium heat, stir every so often, until it has reached a creamy texture (about 15 minutes).

2. add a dash of maple syrup to sweeten.

3. remove quinoa from pan and add to bowl and let cool for a few minutes.

4. add almond milk and stir.

5. add toppings 

feel free to get creative and add anything you desire!

how do you like to eat quinoa?
what do you like to eat for breakfast? 

wiaw: thirteen - pumpkin spice muffins

i have an awesome recipe for pumpkin spice muffins to share with you for what i ate wednesday today at peas and crayons !

my continuing gratitude to Jenn, the girl genius who started this revolution. ♥

muffins are such a classic little treat. great for breakfast, an afternoon snack, with a cup of tea or even dessert. these gluten-free pumpkin spice muffins, made with oat flour and almond flour, are light, fluffy and satisfying.

this is the first muffin recipe i've posted. "my little taste tester" (who happens to be my beautiful, loving son) and i had a conversation last night about my recipes during which he gave me his blessing to post this one for pumpkin spice muffins. he gave his approval by gobbling down a full batch one or two muffins after dinner.  gobble gobble.

a stamp of approval from "my little taste tester" means that these pumpkin spice muffins are ready for “prime time"!

enjoy.

pumpkin spice muffins (gluten-free, vegan, paleo, sugar-free, dairy-free, egg-free, oil-free)
adapted from a muffin recipe by Kelly at nosh and nourish.

2 cups flour (i used one cup almond flour + 1 cup oat flour) *or sub with your favorite flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt
2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp cloves
dash of allspice
1 cup cooked pumpkin purée
1 large banana, mashed (or 1 cup full fat coconut milk from a can)
1/2 tsp vanilla
up to 80 drops of stevia. or other sweetener *or 1/2 cup maple syrup, honey, coconut nectar or agave

optional add ins:
1/4 cup pecans
1/4 cup chocolate chips (i used enjoy life minis)

optional topping:
1-2 TBSP pumpkin seeds

directions
1. in a large bowl, mix together the dry ingredients (flour, baking powder, baking soda, sea salt, cinnamon, nutmeg, ginger, cloves, and allspice).
2. in another bowl, mix together the wet ingredients (pumpkin, coconut milk, vanilla, and sweetener).
3. stir the wet ingredients into the dry ingredients.
4. optional:  fold in pecans and chocolate chips, if using.
5. line your muffin tin with muffin cups or coat it with coconut oil (like me).
6. spoon the batter evenly into muffin cups.
7. optional: add some pumpkin seeds to each one (for a little extra crunch).
8. bake at 350ºF 25-30 minutes.
9. cool and enjoy!

makes 10-12 muffins depending on how full you fill each muffin cup.
i filled mine 2/3 full and ended up with 11 muffins.

*Kelly's original recipe called for brown rice flour, coconut sugar, flax eggs, and a banana. i substituted the brown rice flour with oat flour and almond flour; the coconut sugar for stevia; i omitted the eggs altogether and used coconut milk instead of mashed banana. kelly topped her muffins with streusel while i topped mine with pumpkin seeds.

what's your favorite fall food? 
aside from food, what's your favorite thing about the fall season?

no-bake honey oatmeal cashew butter chocolate chip bites

...try saying that ten times fast.

easy on-the-go snacks are the best option for me and "my little taste tester". i love to seek out a mission to create a new healthy snack that will fuel our bodies for whatever the day brings.

enter….no-bake honey oatmeal cashew butter chocolate chip bites.

i found a base recipe online and have worked it and re-worked it over and over again to suit our tastes.

one of the greatest things about these little bites is how flexible and creative you can be with these little bites. there has yet to be a time when I was not able to make a quick batch for lack of on-hand ingredients in my pantry. as long as you have a few ingredients on hand, like oats and nut butter, you can make these yummy treats.

i have substituted the chocolate chips for raisins, dried cherries, blueberries, or cranberries. i've added in nuts, protein powder, or other cereals for texture. i like to mix things up by using almond butter in one batch, peanut butter in another, cashew butter in the next batch, or even macadamia nut butter or pecan butter.

the options are endless here.

no-bake honey oatmeal cashew butter chocolate chip bites

ingredients:

1 cup oat flour (or regular oats ground up in a blender or food processor)
1/2 cup oats or muesli mix (I used Bob's Red Mill gluten-free muesli)
1/2 cup crispy rice cereal (I used GoGo Quinoa's quinoa choco-puffs)
1/4 cup unsweetened, dessicated coconut (shredded coconut or coconut flakes work too)
1/2 cup cashew butter (almond butter, peanut butter, or other nut butter)
1/2 cup honey (could try maple syrup, agave, brown rice syrup)
1-2 teaspoons vanilla
1/2 cup chocolate chips

directions:

1. in one bowl, mix together oat flour, oats, crispy rice cereal and coconut. 
2. in another bowl, mix together nut butter, honey and vanilla (or melt on low heat).
3. stir the nut butter mixture into the oat mixture.
4. form into 1″ balls and place on parchment or wax paper-lined baking sheet (or use a square/rectangular pan to make bars instead, then drizzle melted chocolate on top)
5. put them in the refrigerator for 15 minutes.
6. and voila…they’re done!

These can then be put into zip lock bags or containers to store in the refrigerator (or freezer for longer term storage).

Enjoy!

Mighty Minestrone Soup

Minestrone Soup has a lot of ingredients. While I'm not usually a huge fan of this sort of soup, this particular recipe is an exception. I've made it a several times, using a different concoction of ingredients each time I make it. "The Taste Tester" certainly loves it too and I think the effort of making it is worth it.

Be warned, this recipe serves about 8-10 so make sure you have enough people around to eat it; or freeze some for later :)

Mighty Minestrone Soup

3 TBSP Olive Oil
1 cup diced Onions
1 cup diced Leeks
1 cup diced Carrots
1 cup diced Celery
1 cup diced Turnip
1 cup Sweet Potato (or other potato)
10 cups Vegetable Broth or water

Heat olive oil in a large pot. Add onions and cook until soft. Add leeks, carrots, celery, turnip, and sweet potato (or potato). Cook until vegetables are soft, about 10 minutes.

Add vegetable broth. Bring to a boil. Then add:

3 bay leaves
3 cloves garlic, crushed
1/4 cup fresh basil, or 1 TBSP dried basil
1/2 tsp marjoram
1/2 tsp oregano
1/2 tsp thyme
1 tsp salt (or Herbamare)
1-2 cups cooked beans (red kidney beans, navy, pinto, lima, or your choice)
1 cup tomato sauce, tomato juice, or diced tomatoes

Cook soup for 15-20 minutes. Then add:

1 cup diced kale or broccoli

Cook 5 minutes longer. When ready, add:

juice of 1-3 lemons
1/2 cup diced parsley

For a richer soup, add:

1/2 cup of cooked brown rice or 1/2 cup cooked barley.

Soup is ready to serve!

Great with fresh baked bread, garlic toast, and a salad.

This minestrone soup recipe will keep refrigerated for 3 days, or freeze in heavy duty zipped bags or portion sized containers for 3 to 6 months if well sealed.

If you decide to make this soup, please be sure to let me know what you think!

ENJOY!

Marvelous in My Monday #7 (My 1st Award + A Smoothie Recipe)

When I started writing this little blog, I had no idea that there was such a thing as a Blog Award. I always thought a BLOG AWARD is when someone leaves me a sweet comment, likes my post or follows my blog.

Imagine my surprise and delight when this sweet little lady nominated me for the Super Sweet Award. Thank you, sweet Jessie, for your kind nomination for the Super Sweet Blogging Award and for always making me smile with your sweet, loving comments. I am truly honored and humbled.

I knew nothing about blog awards and I thought that because I was nominated I would have to compete with all the other nominees and that there would be one winner.

Fortunately, this community is much less complicated than that.



Rules for the Super Sweet Blogging Award:

1. Give credit to the person who nominated you.
2. Nominate a Baker's Dozen (13) other blogs.
3. Post the award on your blog.
4. Answer the following 5 "Super Sweet" questions:

Cookies or Cake? C is for Cookie! That's good enough for me! 

Chocolate or Vanilla? Vanilla.

Did you know that vanilla comes from the stem of an orchid? Me either!

Try using WHOLE vanilla bean in a chocolate smoothie + ice = Total  Annihilation!

What is your Favorite Sweet Treat? "Taste Tester" kisses are the ultimate sweet treat!

Almond Butter with Maple Syrup is pretty sweet too though. A perfect muffin topper, apple or banana boat dipper, celery spread, or straight off a spoon or finger.

When do you Crave sweet things the most? Late at night. Mid-afternoon can be pretty bad too.

If you had a Sweet Nickname, what would it be? Sweet Maria (like a Sweet Marie chocolate bar, only a whole lot sweeter!)

A boy in highschool used to call me "Sweet Maria".  It used to annoy the heck out of me. When his hot guy friends started calling me "Sweet Maria" too, I eventully started to like my nickname. I never did like the boy though (in a "like" like sort of way). Sorry Sandi.

Nominations for this award:

The Adventures of MJ and Hungryman Min is a super sweet writer, wife, baker and photographer who is currently in school working on her Master's in Nutrition.

The Raw Serenity Australian wellness warrior and green smoothie addict Lisa shares fantastic plant-based vegan recipes and talks about her incredible wellness journey, which has led her to take control of her health and overall well-being.

Char Eats Greens Char is a passionate nutritionist, veggie lover, marathon runner, wife, soon-to-be momma, and fellow Canadian gal.

Miranda's Munchie's Miranda is another Canadian lady who blogs about her journey towards a healthy lifestyle and a positive mentality.

fridge scrapings Lou is a vegan mama who loves to cook healthy eats and tasty treats for the whole family.

Every Day is a New Adventure Alyx is a fun-loving food-lover, wife, daughter, sister, lover, friend, bookworm, for-fun photographer and pillow hog. Join her adventure and link-up to her weekly Sunday Confessions, a time for honesty and openness. Confess to anything and everything you choose.

Colour Me Happy Allie takes snapshots, tells stories, and makes life a little more inspirational.

Wayfaring Chocolate Hannah writes about chocolate, desserts, travel, and, most importantly. laughter.

The Bliss Project Manon is a teacher, runner, dancer, yogini, dessert-lover, and fellow participant in the Be The Change: 30 Day Yoga Challenge.

A Spoonful of Sunshine Theresa is a fun food and fitness lover who is very passionate about outdoor activities, food, and a healthy lifestyle.

susonia.com Susan, a Canadian mom, is on a quest to a healthy life filled with funky foods, fitness, fun and happiness

fitness, food and photography A full-time working mom who married her high school sweetheart. I love her food philosophy: "when you eat crap, you feel like crap".

In Her Chucks Heather is a wife, mommy, kitchen queen and music teacher who shares her joy of life through her posts.

I will leave a note with each of my nominees stating that if they don’t want their award to contact me. If I receive any declining bloggers, I will post another nominee(s).

Congratulations to all the winners!

And now...

A Marvelous Smoothie Recipe
*I realize I mis-spelled the word Blueberries in the photo and I didn't correct it!. Judge me if you want to but I'll still love you! <3

HARCORE SUPERHERO FUEL!

1 Banana, fresh or frozen (I prefer frozen)

2 (or more) cups frozen berries of choice
2 handfuls Baby Spinach
Handful of pumpkin & sunflower seeds
1 TBSP almond or cashew butter
1 TBSP chia seeds
1-2 TBSP hemp seeds
dash of vanilla
Fresh apple juice, enough to liquify*
*Instead of using apple juice, 
toss in a chopped apple and use water as your liquid

*Add-ins (depends on your preference):
1 TBSP Super Green Food Powder
1 TBSP flaxseed oil or hemp seed oil
1 TBSP maca powder
1/2 serving vanilla protein powder

Place all ingredients in a high-speed blender
and whip into creamy perfection.

And that, my lovelies, is why I'm feeling Marvelous in My Monday!

Thank you miss Katie for hosting this Monday morning block party!
You truly help put a nice, shiny sparkle in my Monday!

Marvelous in My Monday #6

Happy Monday! Sweet and lovely miss Katie came up with this idea to make Monday’s more marvelous. Every Monday, bloggers share something marvelous and begin the week on a positive note.

Read more Marvelous in My Monday stories HERE

A Marvelous Recipe Share -- Little Miss Cornucopia's Cinnamon Raisin Cookies

These soft and chewy cookies with a light cinnamon flavor are super easy to make. They go great with a warm cup of tea on a cold, brisk day.

Use goji berries, dried cherries, or chocolate chips instead

1 1/2 cups cashews, ground
1/2 cup apples, peeled, cored, grated
1/3 cup agave
2 TBSP coconut flour
1 TBSP cinnamon
2 tsp vanilla
1/4 tsp sea salt
1/4 cup raisins, chopped

Process all ingredients in a food processor. Transfer mixture to a bowl and chill for an hour in the refrigerator.

To shape the cookies, roll dough between the palms of your hands into balls then flatten by pressing into a disc shape.

Place in dehydrator for 10 hours, turning midway through dehydrating.

I've never baked these in an oven but I suggest giving it a try if you'd like. Adjust temperature accordingly :]

Marvelous Truth

As the forest changes colors, leaves drop, temperatures decline and birds migrate overhead we are reminded that change is constant, constantly. Transitions in our personal lives can be challenging, as we often fear the unknown and become overwhelmed by choices.

Whether it is a change in career, health, home, family or relationships, change presents an opportunity to evaluate our life’s direction, engage in personal reflection and cultivate personal growth. 

Personally, the last 3 years have been filled with many different changes, challenges, and exciting new opportunities. Separating from my son's father; becoming involved with a married man (who failed to mention that he was married); working full-time for the first time in 5 years; moving from place to place; wiping out on my roller blades; wearing a knee-brace and crutches for 6 weeks; becoming addicted to pain medication; eating the worst foods imaginable; dealing with health issues; and falling into a deep, dark depressive state of mind. The emotions and hardships that I created for myself have sent me on a tremendous ride that at times seemed to last a lifetime.

My transitional process into the life that I am now living has taught me about my inner strengths, my weaknesses and the importance of self-care. The demands of today’s society can make life busy, stressful and overwhelming at times and we often forget to prioritize our personal health, needs and desires. Taking the time to develop a better sense of self reminds us how important we truly are and how we must nurture ourselves to reach our full potential. A healthy body, mind and soul makes us feel vibrant and vital. Taking care of ourselves even allows us the skills necessary to take better care of others.

For myself, finding the time daily to help my body unwind and trigger the relaxation response helps prevent chronic stress from negatively impacting my health now and in the future. Five to ten minutes per day may be all I need to re-energize and de-stress. Taking a power nap, meditating, having a bath, getting a massage, giving myself a pedicure, taking a walk, journal writing, or even indulging.

Taking care of ourselves also helps transitions to flow more naturally. Fear, uncertainty, doubt and anxiety may be companions on the path to change but self-care and self-awareness help us avoid letting these negative emotions dictate our lives and motivate our decisions.

Embracing change and celebrating all of life’s transitions while allowing ourselves the time and space to reflect and reconnect provides an invaluable journey in self-growth.

It’s weird to be in the middle of a transition, even though I’ve been working toward it for years. It’s like a road vs the map, the body vs the intellect, the experience vs the theory. It’s like being on a roller coaster where the only way to have fun is to relinquish control. Not easy for someone who likes to take control..but being terrified all the time is worse.

I do everything I know to support the process: eat well, take supplements, cleanse my body through exercise, yoga and meditation, talk honestly to the people around me, receive bodywork, write, sleep enough, miss too many emails and learn to trust. Remember to stop and breathe into whatever is; even briefly. It makes a huge difference.

Where am I headed? I suspect I will finally be able to feel relaxed in myself, more real and able to relate without so much anxiety. I’ll simply be able to do what I’m doing with less strain, reach out to my son and to those I love with more love, enjoy healthy friendships and contribute my patch of peace to the species while being able to accept our collective pain as part of our process instead of wanting to fix the world so that I can feel safe. I suspect I won’t need and create so much drama in my life.

I take a deep breath. It’s enough for now.

Thank you for listening; you who read this have become part of my path...by witnessing my process you support it.

What I Ate Wednesday #8

Spooky Snacks & Healthy Halloween Treats

Sweet potatoes, butternut squash and pumpkins are turning up around every corner, so I've started to incorporate them more and more into my meals. Yummy!

I never liked pumpkin. I never even wanted to try it. My Mom would occasionally serve warm pumpkin pie on Thanksgiving or Christmas...but I never ate it. Don't ask me why. I think it's because it just never looked very pretty.

Then one day something happened...and I finally decided to try me some pumpkin pie. I fell in love. I didn't love the actual pie itself (it was too mushy and still not very pretty) but the flavor was something new that my mouth had never experienced before.

This party would not be possible without the lovely miss Jenn, over at Peas and Crayons. Once again, thanks for being a perfect hostess, Jenn <3

Pumpkin Spice Protein Balls: dates, pecans, pumpkin seeds, coconut, pumpkin puree, vanilla, cinnamon, nutmeg, pumpkin pie spice. Rolled in coconut, dipped in chocolate. A little bit of pumpkin pie packed with antioxidants and protein.

Sweet Potato, Red Cabbage and Kelp Noodles with Miso: kelp noodles, red cabbage, sweet potato, sprouted beans, fresh cilantro Miso Dressing: brown miso, garlic, lemon, water, olive oil.

Cocoa Granola: buckwheat groats, sunflower seeds, raisins, goji berries, walnuts, cacao powder, maple syrup, coconut palm sugar, dates, cinnamon, lucuma powder, coconut, vanilla, cayenne pepper.

Kale and Avocado Salad with Cranberries: kale, avocado, red onion, tomato, lime juice, garlic, pumpkin seeds, cranberries, sea salt, smoked paprika, cayenne pepper.

Pumpkin Seeds: a perfect snack

Pumpkin Pie Smoothies

Cooked, cooled pumpkin, or organic canned pumpkin has more flavor than raw pumpkin. If you prefer to use canned pumpkin, I suggest using plain canned pumpkin, not the kind that already has pumpkin pie spices in it.

Pumpkin Pie Smoothie (Vegan)

1/2 cup organic pumpkin pie mix
1 cup unsweetened, almond milk (or make your own)
1 tsp ground cinnamon
1/2 tsp nutmeg
1 large carrot, chopped
2 cups fresh baby spinach (or other leafy green)
2 frozen bananas

Blend all ingredients until smooth.

Pumpkin Pie Smoothie (Raw Vegan)

Soak 2 cups of pie pumpkin, cut in chunks, overnight in water with 1 TBSP of lemon juice to help reduce the starchiness.

Ingredients:
1 cup raw pumpkin, cubed
1/4 cup unsweetened, almond milk (or make your own)
1 tsp ground cinnamon
2 bananas, peeled
1/4 teaspoon nutmeg
1/2 carrot juice
2 cups fresh baby spinach (or other leafy green)

Blend all ingredients in a blender until smooth. Add more almond milk if the smoothie is too thick.

Raw Vegan Chocolate Covered Blueberry Bliss Balls

These Raw Vegan Chocolate Covered Blueberry Bliss Balls are inspired by this recipe from YumUniverse contributor Rea Frey Holguin.

Ingredients:
1 cup fresh or soaked dried dates
1/4 cup almonds
1/4 cup blueberries (fresh or frozen. I like frozen for this recipe)
1/4 cup cocoa or carob powder
1/4 cup hemp seeds
1/4 cup coconut flour
1/4 cup pecans, chopped
2 TBSP fresh lemon juice

In a food processor, process almonds until finely ground.
Add dates and process until mixture forms a ball and sticks together.
Add the remaining ingredients until well mixed.
Roll into small balls and refrigerate at least 30 minutes.

Makes about 30 balls.  

You can also pack these firmly into square pan, which would create about 16 brownies. Store them in the freezer and take them out to thaw when you want one, or four.  You can also store in the fridge in a sealed container.

Optional additions: chocolate chips, cinnamon, hemp protein, coconut, pumpkin seeds, maple syrup, agave nectar, hazelnuts, frozen cherries or strawberries, and more.

Optional Chocolate Ganache:
1/3 cup coconut oil
1/4 cup pure maple syrup, agave nectar, or raw coconut nectar
1/4 cup cocoa powder  

Whisk all ingredients together in a bowl. If mixture becomes too thick, gently warm the bowl over another bowl of hot water before dipping. 

Dip each ball in chocolate. 
Remove with fork and place on a rack (or parchment paper-lined sheet).
Sprinkle with sea salt, cinnamon, coconut, hemp seeds, chopped nuts, or as is.
Place back into the refrigerator until set.

Cran-Goji Berry Bliss Bars

"My little taste tester" is my muse when it comes to making healthy goodies that we an eat on a regular basis, with whole ingredients and no additives.

Homemade, healthy snacks are the way to go. 

This is a recipe for a no-bake, raw bar.  Easy to make and simply delicious.

Cran-Goji Berry Bliss Bars 

Ingredients
 
1 1/2 cups Nuts or Seeds (walnuts, pecans, almonds, macadamia nuts, hazelnuts)
1/2 cup Raisins  
1/2 cup dried Cranberries   
1/4 cup Goji Berries, soaked for 20-30 minutes  
1/2 cup Dates, pitted and packed  
1/2 cup Coconut Oil
1/4 cup-1/2 cup Coconut Flour or Almond Flour (I used both)  
1 tsp Cocoa Powder
1 TBSP Nut Butter (I used Almond Butter)  
2 TBSP Hemp Protein Powder (optional)

Combine all ingredients in a food processor until chunky cookie dough texture is achieved.  
Press into a parchment paper-lined pan or cookie sheet.  
Chill in the fridge until firm, about 30 minutes or longer (or freeze for 15-20 minutes).
Cut into bars and drizzle with chocolate topping and coconut.

Chocolate Topping 

1/2 cup Cocoa Powder
2 TBSP Agave Nectar, Maple Syrup, or Honey  
3 tsp Coconut Oil, melted  
1/4 cup Water  

Stir all ingredients together and drizzle over bars. 
Enjoy!

Store in the fridge or freezer for a few weeks.

Marvelous In My Monday #2

Thanks to Katie...

I have a MARVELOUS recipe to share with you!

Vanilla Nectarine Cream Tart with Raw Crumble Topping 
adapted from Sweetly Raw's Easy Raw Peach Crumble.
 

Serve this marvelous dessert when you want to be fancy and impress.

Makes 12-15 small tarts or 1 pie

MARVELOUS CRUST

1 cup Macadamia Nuts

1 cup unsweetened, dried, fine shredded Coconut

1/3-1/2 cup Cocoa Powder

3/4 cup Agave Nectar (or 100% Pure Maple Syrup)

3 TBSP Lemon Zest

1/8 tsp Sea Salt

Line your tart shells with plastic wrap or parchment paper.
Process all ingredients until finely ground. The mixture should form into a ball when pressed. 
Press 2 TBSP crust mixture into each tart shell, then remove the tart from the shell and chill.

OR Use 1 pie plate instead (like I did). 

MARVELOUS VANILLA NECTARINE CREAM

1 cup Cashews (soaked 4 or more hours)

*3 medium Nectarines, diced

2/3 cup Nectarines, diced

1/4 cup Agave Nectar (or Maple Syrup)

3 TBSP Coconut Butter

1/2 cup freshly squeezed Orange Juice

1 whole Vanilla Bean, seeds scraped

2 TBSP Lemon Zest (or 1 TBSP lemon zest + 1 TBSP lime zest)

sprinkle of cinnamon

Process all ingredients (*except the 3 diced Nectarines).

Transfer to a bowl and fold in the 3 diced Nectarines. 
Chill until ready to serve, at least 1 hour.

MARVELOUS CRUMBLE TOPPING

1 cup Walnuts

1/2 cup Dates, pitted + packed

1/2 cup shredded Coconut

1/3 cup Oats

1/4 tsp Vanilla Extract

pinch of salt

Process all ingredients until crumbly, yet moist. 

If you'd like it to press together more, add 1-2 tsp water. 

MARVELOUS To Serve:

Set the tartlet/pie shell in the center of a plate and top with vanilla nectarine cream. Evenly spread the raw crumble topping over the filling for a nice, fancy treat. Heavenly!

LEARN MORE about Marvelous In My Monday and have yourself a marvelous Monday!!

Chocolate Funky Monkey Smoothie

"My little taste tester" loves this smoothie. Chocolate, bananas, almond butter, and spinach galore. Refreshing and revitalizing, it's a perfect way to kick start your day.

Ingredients

1 cup Almond Milk (coconut milk, or any other nut milk)  
2 TBSP Cacao Powder  
2 TBSP Raw Almond Butter (or other nutty butter)  
1 Banana (fresh or frozen)  
1 cup Spinach (or other fresh leafy greens)  
1/4 cup or more fresh Coconut Meat (unsweetened, shredded coconut works too)
dash cinnamon  
ice (if desired)

Blend on high speed until smooth and creamy.

Sip or slurp...whatever you prefer :) Enjoy!

This is a great base recipe that can easily be altered to your liking. 
For instance, when I am running low on a particular ingredient or if I want to switch things up a bit, I'll use water instead of almond milk, fresh almonds instead of almond butter, strawberries or blueberries instead of bananas, or perhaps a few dates or a dash of pure maple syrup for a little added sweetness. Whatever your heart desires :)

What's in your favorite smoothie?
Do you prefer something fruity? Something chocolatey?

5 Ingredient Chocolate Mousse

This is undoubtedly one of my favorite tasty chocolate treats. It's a simple, healthy dessert that fits perfectly into my world of raw foods.  My taste buds love this sweet treat...and so will you!

It's a special avocado dessert that stores exceptionally well in the fridge for about a week. I was a little skeptical at first because I thought the avocados would turn brown or start to taste funny but with the perfect amount of sweetness and just enough cacao powder to change the color, it turned out magnificent!

Put everything into a food processor or blender. 
Voila! You've got the perfect chocolate mousse!

For a scrumptious treat, try layering chocolate mousse and fresh fruit into a parfait glass. Spectacular!

Garlicky Kale Chips with Nutritional Yeast

These kale chips are crunchy, cheesy, and one of the most addictive healthy snacks that you can eat. Plus, they're so easy to make! 

Ingredients

1 Bunch of Curly Green Kale (about 8 cups, firmly packed)
1 cup raw Cashews, soaked 2-4 hours (soaking optional)
1/8 cup water, to reach desired consistency
3 TBSP Freshly squeezed Lemon Juice
1/4 cup Nutritional Yeast, to taste
1 Whole Garlic Bulb (8-10 cloves), chopped
1 tsp sea salt
1 TBSP Agave Nectar or Maple Syrup (optional, I usually omit)
4 tsp Granulated Garlic (garlic powder)

1. Remove stems off of kale. Wash kale leaves and let the kale dry off, leaving just a bit of water. Rip apart the kale leaves in pieces (not too big and not too small) and transfer to a large bowl.
2. Place all ingredients, except granulated garlic in a food processor. Process until smooth, thick, and creamy, like hummus. Add more water, if necessary.
3. Take handfuls of the mixture and massage it into the kale, evenly coated, making sure there are no clumps.
4. Toss with granulated garlic, evenly.
5. Lay flat on a parchment paper-lined baking sheet.  Dehydrate at 115 degrees until the leaves leaves curl up.

*OR for non-raw option, bake at 400 degrees for 10 minutes.

What Is Nutritional Yeast?

Nutritional yeast is an amazing ingredient that is a complete protein and has all 18 essential amino acids that our body needs.

According to the Bob's Red Mill website, Nutritional yeast is grown on enriched purified cane and beet molasses under carefully controlled conditions. T6635, with the addition of vitamin B12, is an ideal vegetarian support formula and has an appealing cheese flavor. 

-Nutritional Yeast is inactive so it's not the same as the type of yeast you bake with.
-It has a flaky/powdery texture that resembles fish food flakes.
-Be careful not to confuse it with Brewer's Yeast, which is a by-product of the beer making process.
-Nutritional yeast has a nutty, buttery and cheesy flavor that adds a special tang to snacks. -When added to a liquid base, it becomes a salty, creamy texture. That's why so many vegan and vegetarians substitute nutritional yeast for many of their dishes!
-It can be sprinkled over popcorn or salads, added to juice, cereal, smoothies, gravies, soups or casseroles, or used to make sandwich spreads.

Nutritional Yeast contains:

18 Essential Amino Acids

Vitamin B12, Vitamin B6 

Chromium, Magnesium, Copper, and Manganese

Folic Acid, Thiamine, Riboflavin, Niacine, Zinc, Pantothenic Acid

Essential Fatty Acids

Low Amount of Sodium and Fat, and ZERO cholesterol

Low Glycemic Index of 1

How To Eat Nutritional Yeast Flakes

There are many ways to incorporate nutritional yeast into your meals. My favorite way to eat it is in kale chips. It may look strange, and sound even weirder, but is surprisingly delicious. Do not confuse it with Brewer's Yeast, which contains the same nutrients with a more bitter taste.

Ways nutritional yeast can be used:

-Use it to make kale chips. I posted a recipe for the best kale chips EVER!
-Sprinkle it on popcorn. It's definitely a more healthy substitution to butter and salt!
-When you roast vegetables, sprinkle them with olive oil, salt, and pepper.
-Add it to salad dressings.
-Substitute for cheese in salads and baked potato.
-Add it to soup or pasta for a creamier consistency.

Note: When preparing any food where you are going to use this yeast, add it at the end, so that the vitamins are not broken down from the food.  

Have you ever had kale chips?

What is your favorite flavor?

Have you ever used Nutritional yeast?

When The Moon Hits Your Eye...

...Like A Big Pizza Pie...

I love pizza. A perfect slice of pizza has it all - fresh crust, delicious sauce, perfectly melted cheese, and carefully selected toppings. I'd never turn my head from a good slice of pizza even though I always got this awful heavy, sluggish feeling when I ate it.

I've been eating a raw vegan diet for several weeks now but I still occasionally crave a slice of pizza when I see it or smell it. On the other hand, I immediately and vividly recall how it makes me feel after I eat it.

I'm listening to my body more and I'm still learning to stay away from foods that do not make me feel good and are not good for my health. For me, eating cooked processed foods doesn't make me feel good at all. I would get the same feeling from smoking a cigarette or doing drugs. In my mind, there is no difference. I no longer consider going back on my health; my health is one of my most precious gifts.

That being said, I decided to make my own pizza. This is not your classic pizza with tomato sauce, oregano, mushrooms, pepperoni, bacon, onions, green peppers, and mozzarella cheese. This is raw pizza with a blended homemade tomato sauce, jalapeno nut meat, marinated vegetables, and a basil macadamia nut cheeze.

It is also so simple and fun to make with minimal preparation. You can make the crust round, square or anyway you like. Top it with your choice of toppings: pineapple, onion, peppers, zucchini, hummus, spinach, or sprouts. Blend the sauce, then the cheese with nuts or seeds.

Pizza Crust
1 cup ground flax seeds

¹/3 cup whole flax seeds

¹/2 tsp sea salt

1 garlic clove, minced

2 TBSP yellow onion, chopped

1 ¹/3 cups water

²/3 cup sunflower seeds

¹/4 cup sesame seeds

Mix ground and whole flax seeds, salt, garlic, onion, and water. Add sunflower and sesame seeds. Mix well.

Use the back of a spoon to spread batter evenly on one dehydrator tray. Dry at 104°F for about 4 hours. Flip and score into nine slices to make it easy to break. Dehydrate another hour before serving. Serve warm.

Note-This recipe will fill one Excalibur dehydrator tray, and yields nine pieces. I recommend tripling or even quadrupling your batch. It makes for some great crackers too. It will keep for at least a month or two when fully dried. Keep refrigerated.

Jalapeno Nut Meat

1 Jalapeno, finely chopped

¹/2 onion, finely chopped

1 cup walnuts, soaked 4 hrs (optional)

¹/4 cup sun-dried tomatoes, soaked until very soft. Reserve ¹/8 cup tomato soak water

1 TBSP Nama Shoyu or Bragg's Liquid Amino

1 tsp Herbamare or other seasonings

1 tsp sea salt

¹/2 tsp black pepper

In a food processor, combine nuts, sun-dried tomatoes and soaking water until you reach a meat consistency. Remove from processor.

In a mixing bowl, add nut meat, onions, jalapeno, Nama Shoyu, Herbamare or other seasonings, sea salt and black pepper.

Use instead of meat on pizza and sandwiches, or straight up out of the bowl. It's delicious! You can also shape this mixture into patties for burgers.

Option-Dehydrate at 115°F for about 1 hour.

Tomato Sauce

1 cup fresh tomatoes

¹/2 cup sun-dried tomatoes

1 garlic clove

1 TBSP olive oil

4 pitted dates or 1 tsp honey

sea salt, to taste

Chop the fresh tomatoes, put them in your high speed blender with the remaining ingredients, and blend until smooth.

Basil Macadamia Nut Cheeze

2 cups macadamia nuts

Juice of 1 lemon, about 2 tablespoons

3 garlic cloves

¹/2 cup fresh basil leaves

1 tsp sea salt

²/3 cup water, as needed

Blend nuts, lemon juice, garlic, basil, and salt until smooth, adding only enough water as needed to make a smooth creamy texture.

Will keep in the fridge for 4 days.

Marinated Veggies

Red & Yellow Bell Pepper Slices

Sliced Mushrooms

Spinach, sliced in strips

Fennel, thinly sliced

Zucchini

Cucumber

Sprouts

Toss veggies with equal parts olive oil, tamari, and crushed garlic.

That's Amoré

Fresh Tomato Chili with Taco Nut Meat

I've always loved tomatoes.  As a young girl, I remember eating fresh tomatoes from my mother's garden, much like the way you'd eat an apple.  I would just chomp right into it. The juices would come running down my chin, and I loved it! This was heaven.

Unfortunately, The Taste Tester doesn't share the same love for tomatoes as I do. He didn't want to have anything to do with ketchup until he was almost six years old. He actually tried his very first tomato-based spaghetti sauce a few months ago (but complained about it because he just doesn't like tomatoes). So I rarely buy tomatoes.

Last night, I decided to test him and his love hate for tomatoes. I've been craving fresh tomatoes for the past few days, so I decided to pick up some beautiful tomatoes from the Natural Food Pantry (my #1 health store in Ottawa).  I was pleasantly surprised to find an amazing recipe in Ani Phyo's Ani’s Raw Food Essentials. It was delicious! And....The Taste Tester LOVED it too!

This recipes is simple, quick, and easy to make. You'll love it.

Tomato Chili with Taco Nut Meat

(from Ani’s Raw Food Essentials)
Makes 4 servings

TOMATO CHILI 

3 cup tomatoes, chop

1 cup red bell pepper, chop

1/4 cup celery, chop

1/4 cup yellow onion, chop

1/3 cup mushroom, chop

1/3 cup corn kernels (I omitted this)

1 tsp. garlic, mince

1–2 tsp. chili powder, to taste

1 tsp. cumin, powder

3/4 tsp oregano, fresh or dry

1/4 tsp sea salt, to taste

Place all ingredients into a large mixing bowl, toss to mix well.

Place half of your mixture into your food processor or blender and puree. 

Scoop back into bowl with mixture and toss to mix well.

NUT MEAT TOPPING

• 1 cup walnuts
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon cumin, powder
• 2 teaspoons coriander, powder
• 1 teaspoon Bragg’s or Nama Shoyu, or 1/4 tsp. sea salt, to taste

Place all ingredients into your food processor, and process into small pieces.

To serve, scoop raw Tomato Chili into bowls. Top with Taco Nut Meat. 

Enjoy.

Tomato Chili will keep for 1-2 days in fridge. Taco Nut Meat will keep for a week or more.