the flexible foodie

Vanilla Chia Seed Pudding with Raspberries and Honey

Posted on May 14, 2013

chia pudding 3

This past weekend I devoted a whole glorious hour to sitting in the sun catching up on my favorite food blog, Coconut and Quinoa. Coconut and Quinoa is the lovely space created by renowned natural foods chef Amy Chaplin. Amy’s blog resonates with me because like me, she grew up heavily influenced by her parents approach to food. They were organic gardeners, and the veggies that graced their dinnertime plates, were ones that they had grown themselves. This intimate connection with the ingredients she uses is so present in all her dishes.

 

Though at a certain age I rebelled against the way in which I was raised by drinking soda at my best friends house and pretending to enjoy the occasional fast food meal, as the years have gone by I’ve found myself returning to the ideals that my parents instilled in me. Such as: finding a harmonious balance with nature by recognizing seasonality of foods, delighting in simplicity, and  fostering an involvement with the foods that fill my tummy. i.e. seeking knowledge of where they came from and the process by which they find their way to my plate. This is why you can now find me foraging for dandelion greens of my own volition, or making desserts with 100% plant based ingredients, such as the pudding recipe down below.

 

Ironically, the lessons of my childhood are much like the basic tenants of the local foods movement that has swept the nation in the past few years, even organic farming is quite in vogue! I have a deep appreciation for parents like mine and Amy’s who were so radically ahead of the times and who pioneered a path for my generation’s dedication to food consciousness.

 

Though there’s an abundance of recipes on Coconuts and Quinoa that I’m itching to try, Amy’s recipe for chia seed pudding seemed the perfect warm weather treat–and boy was I right. They say the proof of the pudding is in the eating. The fact that I can’t stop eating this is proof enough of it’s deliciousness. The pudding is entirely plant based, deriving it’s creaminess from cashews, it’s sweetness from dates, and its flavor from a generous amount of fresh vanilla bean. It’s at once light and refreshing yet still rich and decadent. The best part is that it is so healthful that you feel fantastic after you’ve eaten it and not like someone whose just indulged in dessert.

 

Chia seeds are known for their incredibly high levels of omega-3′s. The word chia is derived from the Mayan language, meaning “strength,” and Aztec warriors are said to have relied on chia seed to boost energy and increase stamina. The tiny seeds boat a nutritional profile similar to that of flax seeds, and are a rich source of fiber, which is why they swell when combined liquid. They are often recommended to people trying to lose or maintain their body weight, as they keep one full for long periods of time due to the amount of liquid they retain. It’s for that same reason that they are also very hydrating, making them a perfect choice for athletes or anyone looking to add a powerful nutritional boost to their diet.

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dry chia seeds

I urge you to try this recipe and also to spend some time browsing Coconut and Quinoa. Both will be rewarding.

Ingredients:

½ cup chia seeds

1 cup cashews, soaked in filtered water for 2 to 8 hours

4 cups filtered water

7 Medjool dates, pitted

Pinch sea salt

¼ teaspoon cinnamon powder

2 tablespoons coconut butter (I skipped this ingredient but I’m sure it would make the pudding even creamier!)

4 teaspoons vanilla extract

1 vanilla bean

Fresh berries to serve

Instructions:

Place chia seeds in a medium size mixing bowl and set aside.

Strain cashews and rinse well. Place in an upright blender add 4 cups of filtered water, dates, salt, cinnamon, coconut butter and vanilla extract. Remove seeds from vanilla bean (if using) and add to the blender, place pod in bowl with chia seeds. Blend on high speed for 2 minutes and pour into bowl with chia seeds and vanilla bean pod, whisk well. Let mixture sit for 10 to 15 minutes, whisking every few minutes to prevent chia seeds from clumping, pudding will thicken fast. Place in the fridge and chill for 1 hour.

Remove from fridge, whisk. Remove vanilla bean pod (if using), serve chilled topped with berries and a drizzle of raw honey.

Stored covered in a glass container in the fridge, chia pudding will keep for up to 5 days.

Serves 4 to 6.

Dodging Food Fallacy

Posted on May 9, 2013

In a genuine effort to be healthy, so many of us fall prey to the notion that we can walk into our local natural foods store and everything we find inside will aid us on our wellness journey. Between clever marketing tactics which are designed to influence the consumers perception of the health benefits of a product, and mainstream diet fads which urge you to eat no-fat one minute and gluten-free the next,  it’s easy to see why Americans are confused as to what eating healthy really means. To help deconstruct this confusion, I’ve put together a list of some common food items that carry false health claims so that you know what to look out for when navigating the aisles of your grocery store.

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Nonfat dairy products: Nonfat and low fat dairy products are an often overlooked source of sugar and artificial ingredients. It’s best to enjoy a small portion of the whole fat version.

Gluten Free Baked Goods: Even if it’s vegan or gluten free, a muffin is still a muffin, and a cookie is still a cookie. Don’t believe that because a product label says it is gluten free that it’s healthy. Read the ingredient list to determine if it contains unhealthy starches, excess sugar, and hard to pronounce gums; if so, then it is not a healthy choice. It’s also important to remember that moderation is important even when enjoying gluten-free products.

Table Salt:  Most table salt contains chemical anti-caking ingredients. Sea salt however, does not and is a much healthier alternative as it even contains many important minerals due to the fact it’s unprocessed. Pink himalayan and celtic sea salt are both incredibly flavorful choices. To justify the investment, remember, a little goes a long way. (Tip: always check the ingredients list to ensure that salt is the only thing listed.)

Fruit Juice: Fruit juice is one of the leading sources of sugar and empty calories in the average child’s diet. So many parents believe that they are doing their children a favor by serving them this sugary beverage when in fact, most fruit juices are not pure juice and contain as much if not more sugar than a soft drink. Switch to fresh vegetable juice mixed with fresh fruit juice or skip it altogether.

Energy Bars: Energy bars were initially designed as a convenient high calorie energy source for athletes, but they have evolved into on-the-go snacks for just about everyone. Energy bars often contain processed soy, exorbitant amounts of sugar, and preservatives to extend their shelf-life for as long as possible. Try making your own natural granola bars, or pack a bag of homemade trail mix instead.

Pre-made Trail Mixes: Pre-made trail mixes, even those found in the bulk section at your favorite natural foods store, are usually comprised of roasted nuts, sugar coated dried fruits, and other junk-food-like ingredients. Instead of purchasing a pre-made mix, try making your own with DRY roasted nuts, seeds, dried fruit that has no added sugar or sulphur, unsweetened shredded coconut, and even semi-sweet chocolate chips. It’s worlds healthier, and it’s fun to get creative with your ingredients. If you’re going to purchase a pre-made mix, look for one with raw or sprouted nuts, and ingredients that are as close to their natural state as possible. Here’s an example of one I feel great about purchasing.

Granola: Granola is one of the most popular breakfast foods around, sadly it is also one of the most sugary. Most store-bought granolas contain vegetable oils, crazy amounts of sugar, and sometimes even high-fructose corn syrup. Try making your own at home. Here is my favorite natural granola recipe to get you started

Smoothies: You might think that a smoothie, packed with fresh fruit and protein powder is guaranteed to be healthy, when in fact, most smoothies contain an excessive amount of sugar. Avoid smoothies blended with fruit juice, dairy products such as milk, ice cream or frozen yogurt, and commercial protein powders. Instead, opt for smoothies that contain fruits and vegetables, coconut water or almond milk, and natural protein sources such as nuts or avocado.

Frozen Yogurt: Because of its low fat, low calorie nutrition profile, frozen yogurt is often viewed as the healthier version of ice cream. In fact, frozen yogurt is much more likely to contain artificial flavorings and chemicals which lends it its unique texture. Choose fruit sorbet, or even natural full fat ice cream when that craving hits, and stick to a small portion.

Remember, real, whole foods are ALWAYS the best foods. There are so many wonderful ingredients out there, right at your fingertips. Many of which are naturally gluten free, low in fat, and contain little to no sugar. Buy as few packaged, pre-made items as you can manage. At all costs avoid foods with health claims, even if at first you just eliminate one box, bag, or can each time you shop, over time that will lead to a big shift in the landscape of your grocery cart, and your overall health!

Fresh Summer Rolls with Sweet Chili Dipping Sauce

Posted on May 8, 2013
summer rolls 1

It’s a family tradition to order thai food from the local spot near my brother and sister-in-law’s house whenever we all gather for a last-minute dinner. Because there’s 7 of us plus one adorable toddler putting together the order is usually  a long and overly-complex process. Amidst the chaos, summer rolls always make the cut. Everyone loves the little packets of crisp, fresh veggies!

Until recently it did not occur to me to try making them at home. I’m so glad I did because I was able to enjoy them minutes after they were finished, and also added a few of my favorite ingredients to the mix. These Thai-style summer rolls are bursting with fresh vegetables and herbs. Enjoy them as a refreshing appetizer, or with the addition of protein packed quinoa and/or tofu, even as a light summer entrée.

summer rolls 2

I chose to use brown rice wrappers over the more traditional white rice version in order to enhance the healthfulness of the rolls. Once you mas­ter the rice paper tech­nique, any com­bi­na­tion of fresh ingredients becomes an imme­di­ate and delicious warm weather meal.  Try finely chopped cabbage instead of quinoa,  crisp aspara­gus spears in lieu of tofu, and peanuts instead of cashews for garnish.

Ingredients:

  • 2 carrots, peeled
  • 1 cucumber, peeled
  • 1 avocado
  • 1 cup of sprouts (of your choice)summer rolls veggies
  • 1 bell pepper
  • cilantro
  • finely chopped cashews
  • 1/2 cup of black or red quinoa
  • 2 limes
  • rice paper wrappers

Wash and dry your veggies. Slice into thin matchsticks of as close to uniform size as you can. Prepare an assembly line with all your ingredients.

Soak 1 rice-paper round in warm water until pliable, 30 seconds to 1 minute, then transfer to paper towels.

Arrange veggies in the middle of soaked rice paper, spoon 1 tablespoon of cooked quinoa over top, garnish with a bit of cilantro, cashews, and a squeeze of lime juice. Then fold in sides and roll into a tight cylinder.  Transfer to a plate and continue on with the rest until you’ve used up your filling.

For the Dipping Sauce:

  • 2 tablespoons rice wine vinegar
  • 2 tablespoons tamari
  • 1 tablespoon of raw honey
  • 1 lime, juiced
  • 1 teaspoon minced garlic
  • 1 teaspoon red chili paste or red pepper flakes

Wild Rice Salad with Roasted Sweet Potatoes and Cilantro-Lime Vinaigrette

Posted on May 1, 2013

wild rice salad 1

Lately I’ve been motivated to add more variety to my diet. Since I so often find myself falling back on quinoa when inspiration eludes me, I decided to get creative with my grain choice by opting for wild rice as the anchor for this lovely salad. This luscious grain is high in vitamins and minerals. Like quinoa, it is a complete protein, containing all of the essential amino acids, and making it a perfect choice for veg fiends like me. What’s more, its rich, nutty taste holds up so well to bolder dressings such as the one I used here. Suffice it to say, it will be a new regular in my weekly repertoire

wild rice salad collageRoasted sweet potatoes lend a heartiness to the salad, while the kale keeps it light and green. Tied together by a chili-lime vinaigrette with just the right amount of zippiness, this dish is springtime perfection. Oh, and did I mention that the entire thing (which feeds 4 hungry people or 6 not so hungry people) will only set you back $11.00??? It doesn’t get much better than that!

Ingredients:

  • 1 bunch of your favorite type of organic kale
  • 2 sweet potatoes
  •  1 cup of dry wild rice
  • sea salt
  • pepper
  • 2 tsp. honey divided
  • olive oil
  • 1/2 cup fresh cilantro
  • 2 limes
  • 1 jalapeno pepper (seeds removed) 

Instructions:

Begin cooking wild rice per instructions on package. Preheat oven to 400 degrees. Peel sweet potatoes and cut into crescents. Toss with 1 tablespoon of olive oil, pinch of sea salt, pepper, and 1 tsp. of honey. Place on baking sheet and bake for 30-40 minutes. The sweet potatoes and the rice should be done at approximately the same time.

Meanwhile, wash kale, remove ribs, and slice into very thin ribbons. Let sit to dry.

Prepare dressing by combining 2 tbsp. of extra virgin olive oil, minced jalapeno, cilantro, lime juice, sea salt, pepper, and remaining honey in a small cuisinart. Blend until light and frothy. Taste, and adjust as desired.

Place kale in a large serving bowl and toss with a bit of the dressing. Let sit. Once rice and sweet potatoes have cooled, toss them with the greens and the remaining dressing. This salad is delicious warm but is even more delicious the second day after the flavors have had more time to develop. Either way, it is a winner. Enjoy!

Detoxifying Dandelion Green Salad

Posted on April 24, 2013

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The Liver is our largest internal organ. It performs an incredible array of health-promoting tasks, including processing everything we put into the body. Caring for the Liver is an important year round responsibility, but according to traditional Chinese Medicine springtime is when it is most crucial, as this is when the Liver is most active.

 

Integral to sustaining life, the Liver supports the digestive system, controls blood sugar and regulates fat storage. When the Liver is not functioning properly, it can become overwhelmed with toxins and begin to deteriorate.  This often results in health conditions ranging from hormonal imbalances to chronic lethargy.  We must do everything we can to care for this remarkable organ that cares so much for us.

 

Dandelion greens (Dent-de-Lion: literally “lions tooth” in French) are one of the most powerful liver detoxifiers found in nature. They stimulate the digestive system and isolate toxins in the body summarily flushing them from our systems. You can think of this dandelion salad as strong medicine, but don’t worry; it tastes so good if I hadn’t told you you’d have never known.

dandelion salad collage

I was able to harvest my greens from my front yard, but I wouldn’t recommend this if you are: uncomfortable identifying plants, have dogs, use pesticides, or are close to a road or some other high-traffic area.  If the above applies, never fear, fresh dandelion greens can be had for reasonable prices at most farmers markets this time of year.

 

Creamy avocado, and  sweet citrus are a perfect contrast to the bitterness of the greens and the roasted garlic vinaigrette provides a rich sweetness.  I chose to add a bit of crumbled goat cheese to mine after plating, for a little extra protein.  Cheers to you and your happy, healthy spring liver!

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Ingredients:

  • 4 cups of fresh dandelion greens, washed, dried and torn into small pieces 
  • 2 oranges (peeled and thinly sliced)
  • 1 avocado (cut into cubes)
  • sprouts and goji berries to garnish

Arrange greens on a plate and toss with dressing. Add avocado and orange and garnish with freshly ground pepper, goat cheese sprouts, and whatever else you choose to use. Enjoy!

 

For the dressing:

  • 4 cloves of roasted garlic (brush white outer layer from garlic, drizzle with 1 tablespoon of olive oil and wrap in      tin foil. Bake on 400 for  forty-five minutes)
  • 1 tablespoon olive oil
  • juice from 1/2 a Meyer lemon
  • 1 tsp. dijon mustard
  • sea salt and black pepper to taste

Smash your garlic using a mortar and pestle or with the back of a spoon. Whisk all ingredients together until the dressing is smooth and creamy.

Raw Beet Ravioli with Walnut Pesto

Posted on April 17, 2013

beet rav

This dish is a healthy homage to one of my childhood favourites. Ravioli. In this version whipped goat cheese is sealed between two thin layers of raw beet and garnished with a rich and vibrant pesto. The tangy botanical beet envelope yields a completely different culinary experience from traditional pasta ravioli, however the effect is no less satisfying.  The flavors are fresh and flavorful, perfect for welcoming spring.

 

Many don’t realize that beets can be eaten raw. In fact, they are arguably MORE delicious, and definitely more nutritious in their natural state. Their nutritional benefits include: high fiber, vitamins, minerals, and unique plant derived anti-oxidants, many of which are lost when they are subjected to cooking temperatures.

 

To further increase the healthfulness of this dish, I chose to use walnuts in the pesto, rather than pine nuts. Walnuts are filled with omega-3′s and also pack a powerful protein punch, which is perfect for a vegetarian dish. Microgreens (I used a mixed variety, but any will do) provide an extra flourish atop the already brilliant ravioli.

 

Walnut Pesto:

  • 1 bunch of fresh, organic basil (washed and de-stemmed)IMG_3422
  • 2 cloves of minced garlic
  • 1/2 cup of walnuts
  • 1 teaspoon of sea salt
  • 1/4 cup of olive oil
  • black pepper to taste

 

Combine ingredients in a food processor and blend until a smooth consistency is achieved, around 2-3 minutes (stopping every so often to scrape down sides of bowl). Set aside

 

Ravioli:

  • 2 beets (I used 1 red beet and 1 candy-striped beet)
  • 4 ounces of goat cheese (whipped with black pepper and 1/4 tsp. of fresh nutmeg)
  • microgreens or arugula (to garnish)

 

Thinly slice beets using a mandolin (or very carefully with a sharp knife). Spread a thin layer of your goat cheese spread on half of the round disks, cover with the other half and seal them by gently pressing around the edges with your thumb (or leave unsealed for a more rustic look). Dollop a 1/2 teaspoon (or more) of pesto on each ravioli and garnish with cracked ground pepper and microgreens. Enjoy!

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Spicy Southwestern Lettuce Wraps

Posted on April 10, 2013

lettuce wraps 2

 

I eat mostly vegetarian food, but I will happily eat fish and on occasion organic grass-fed chicken or beef. Lately though it’s been 100% veg! And I love it!  Given the amount of yoga I do it’s important that I eat high-quality protein everyday. As of late, beans have been my preferred source. These little nutritional powerhouses are often overlooked, deemed too bland, or challenging to make tasty. This recipe will prove to you that beans can be delicious, AND filling, AND affordable, AND easy to prepare.

 

My inspiration for these lettuce wraps arose from my craving for: 1) mexican food, 2) something hearty, flavorful and fresh. The avocado creme lends the perfect burst of flavor, and because it’s made with greek yogurt it’s as healthy as it is tasty.

 

lettuce wraps 1

 

Butter lettuce is the perfect wrap for the filling which is so versatile, you could serve it any number of ways.  I used a whole jalapeno (sans seeds) in the filling, but if you are sensitive to spice feel free to use half or none at all.

 

Ingredients:

1 tbsp. of extra virgin olive oil or neutral tasting coconut oil

1 red bell pepper

1 jalapeno, optional (seeds removed)

1 1/2 cups of cooked quinoa (I used tricolor)

2 cloves of garlic (minced)

1 bunch of fresh cilantro

1 can or 1 cup of black beans

1/2 cup of organic NON-GMO, frozen corn

1 tsp. cumin powder

1 tsp. sea salt

zest of half a lime

1 head of butter lettuce

 

Instructions for Lettuce Wraps:

Cook quinoa ahead of time and set aside to cool. Saute garlic, jalapeno, and bell pepper in olive oil until soft. Add black beans and corn, and season with cumin, sea salt and lime zest. Add half a cup of minced fresh cilantro. Season with salt and pepper to taste. Mix bean and corn saute into the quinoa. Let cool. Wash and dry whole leaves of butter lettuce. Spoon mixture into bottom and fold leaves around to form a cup shape. Garnish with more fresh cilantro.

 

Instructions for Avocado Creme:

In a small Cuisinart or blender, combine 1/2 cup of plain greek yogurt with 1 whole avocado. Season with a dash of cayenne pepper, 1/2 tsp. sea salt, 4 tablespoons lime or lemon zest, and 1 garlic clove, minced. Blend until it becomes super creamy and a beautiful light green color. Dollop a generous spoonful over each lettuce wrap. Enjoy!

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