In This Corner...

This time of year always seems to make us feel like we're in the middle of a boxing match, with us in one corner and the flu virus in the other.  The age old "wash your hands" is a great first line of defense, however, arming your body from the inside out will keep you in the fight even longer, with you coming out on top.

Good hygiene, plenty of sleep and eating the right foods will help to ensure that your immune system is running at top speed.  The foods I will be listing should be incorporated daily, not all at once, but you get what I'm saying.  Of course fruits, veggies, healthy fats and whole grains should be eaten daily, however, there are specific foods that will give your immune system an added boost.

KO foods to keep the flu virus down for the count...

Citrus Fruits
Organic Strawberries
Oranges
Kiwi
Pineapple
Grapefruit
Avocado
Organic Kale
Organic Spinach
Mushrooms
Garlic
Cayenne
Organic Bell Peppers
Ginger
Coconut Water
Green Tea
Sweet Potatoes
Broccoli
Nuts
Seeds
Probiotics (animal free items recommended)
Flax
Flax oil
Oats
Quinoa
Chia

There is enough on this list to keep you busy preparing all kinds of creations.  For some help you can always search back through past posts for recipes that include these foods.  Now start writing that grocery list and get shopping for a stronger immune system!

Stock Your Shelves

With New Year's resolutions still ringing in our ears, now is the time to take stock of your shelves, and I don't mean the ones in your kitchen!  March right over to those BOOK shelves and inventory what you have, this includes your cookbooks too.

Having a book to read is important for your "me" time, however, choosing books that make you feel good should be a part of that.  If all you have are Syfy, romance novels or mysteries, go outside your comfort zone and purchase some reads that will help to create better health for you and your loved ones.

Here are some suggestions to get you started...
1.  Eat To Live by Dr. Joel Fuhrman
2.  Forks Over Knives: The Plant-Based Way To Health edited by Gene Stone
3.  Forks Over Knives: The Cookbook by Del Sroufe
4.  Crazy Sexy Diet by Kris Carr
5.  Crazy Sexy Kitchen by Kris Carr w/ Chef Chad Sarno
6.  The Mindful Child by Susan Kaiser Greenland
7.  Great Gluten Free Vegan Eats by Allyson Kramer
8.  The China Study by T. Colin Campbell
9.  Skinny Bitch by Rory Freedman & Kim Barnouin
10.  Skinny Bastard by Rory Freedman & Kim Barnouin

Well these should definitely get you started and if you were looking to put a little more compassion into your kiddos book shelves you may want to try these...

1.  Steven The Vegan by Dan Bodenstein
2.  Maggie's Second Chance by Nancy Furstinger
3.  Harmony on the Farm by Sean Smith
4.  Vegan Is Love by Ruby Roth
5.  Mindful Monkey, Happy Panda by Lauren Alderfer
6.  Moody Cow Meditates by Kerry Lee MacLean
7.  Moody Cow Learns Compassion by Kerry Lee MacLean
8.  Incredible You! by Dr. Wayne W. Dyer

The first set of books listed have a ton of amazing recipe ideas so I'm certain you will not be disappointed, how can you go wrong with something that gives you "me" time and makes you feel better!

Happy Reading!

Kick It Off Right

It's been a few weeks, but I'm back and ready to discuss the anticipated New Years resolutions.  The New Year brings about dread for some and joyful smiles for others. While celebrating the Holiday's is typically pleasing to our taste buds, it may not be so pleasing for the rest of our body.  This would be where the dread comes in for most. The gloom and guilt of all those tasty foods and drinks begins to play tricks on the mind as we desperately search for those outfits that are forgiving.  Then we trudge to the couch, dive under the safety of blankets and turn on the tube.  We soon realize that this is not making us feel better, as show after show talks about diet and exercise.  So, we turn off the tube and head to the kitchen, promising to figure out our resolutions tomorrow, and so the vicious cycle continues.

Knowing all-to-well how this cycle goes, I figured it was time to put a smile on my face as I look forward to a New Year with logical resolutions that will be long lasting. Gone are the days of strict resolutions that get broken and then make me feel even worse.  This time, I decided to kick it off right and make lifestyle changes instead. The goal of these resolutions is to make my mind, body and spirit feel better long term.

To start, on January 2nd I will begin a three day cleanse.  This will allow my body to gently flush out toxins from all the over indulging.  Of course, there are all kinds of cleanses, but I figured this way I am being kind to my body instead of sending it into shock.  If I want to later do a longer, more stringent cleanse then I can.  On the cleanse I will avoid refined sugars, flours, caffeine and high carb foods.  The basis for this cleanse will be lots of pure juice and greens.

Cleanse...

1.  Each morning, right after rising, I will do gentle stretching to get things moving, 5-10 minutes is all.
2.  I will follow this up with a large glass of tepid water with 2 Tbsp. fresh lemon juice mixed in (be ready for the sour pucker).
3.  While drinking the water, I will start prepping the ingredients for a large glass of fresh juice.  If you don't have a juicer or high speed blender, you can buy ready made juice from Costco or your local grocer (just make sure there is no added sweeteners or anything artificial and opt for more veggie juice then fruit juice).  If you don't have to prep your juice while you drink the lemon water, then use this as time for yourself (read a few pages from a book or magazine).
4.  Once ready, prepare yourself a large glass of juice (more veggies than anything else).  Drink the juice then head to the shower.  You should wait at least 30 minutes after drinking the juice before eating anything else.
5.  After I'm dressed and ready for the day, I'll make myself a fruit salad or a warm bowl of quinoa with some cinnamon and chopped dates or 1/2 tablespoon of pure maple syrup.
6.  Between breakfast and lunch I'll have a cup or two of herbal tea and do some yoga.  This will help to heal the body, mind and spirit.  Yoga doesn't have to be hours long, even just 20 minutes a day will do wonders.  Check out http://www.yogajournal.com for some ideas.
7.  For lunch, I will be having a large spinach and romaine salad.  This can be huge and I will add in all kinds of fresh veggies (organic carrots, organic bell peppers, cucumbers, tomatoes, etc.).  I will also be cooking up a large pot of quinoa and storing it in an airtight container in the fridge.  This way I can scoop out 1/4 cup to 1/2 cup anytime I want.  Quinoa is great with any meal, especially on top of salads.  Do not go over board with dressing.  Fresh, raw dressing is best and limit it to 1-2 tablespoons.  Check out http://healthyblenderrecipes.com for some great tasting dressing ideas.
8.  Between lunch and dinner, some more herbal tea and 2-3 stuffed dates (push one almond into each date and viola, stuffed dates).
9.  Dinner will be 2 large green leaves filled with chopped veggies and each leaf drizzled with 1 tablespoon of high grade balsamic vinegar, roll up the leaf and I'll have myself a wrap.  Optionally, I may have a bowl of quinoa and chopped veggies, drizzled with the balsamic vinegar.
10.  After dinner and once all the kiddos are tucked into bed, I will taking some me time by grabbing my latest read, The Mindful Child, by Susan Kaiser Greenland and head to the tub for an Epsom salt soak.

... and so, I'll continue these steps for at least 3 days and then gradually begin to add in other foods such as brown rice, gluten free pasta and beans.  With this type of cleanse I will be able to use this anytime I feel out of balance or I've over indulged, my goal will be accomplished and I'll have put a smile on my face.

'Tis The Season

Of course you don't need me to tell you that the holiday is all around us.  Although I love seeing all the festive lights and decorations, I find the whole shopping situation a little overwhelming.  Signs hanging in store windows, commercials on the radio and television, ads in magazines and newspapers, even when on the computer, I am bombarded with sales and deals of all the latest items.

At times I find myself engulfed in all the potential gifts I think I need to purchase.  I admit I enjoy seeing the smiles on my children's faces come Christmas morning as they run to the tree to open presents.  However, more and more I am realizing that I, as many of us do, am missing the point.  Whatever your spiritual practice may be, we need to awaken to the true meaning of gifts.  It doesn't have to be all about material items and "must haves".

I won't pretend that I'm not going to buy any gifts this season, but I am pausing to pay more attention to how I feel when I'm shopping.  Instead of feeling this person "needs" this particular item, I am realizing that I am making the purchase because I "want" to. In this practice I am using more self control not to go overboard on gifts that I will be sorting through in six months to give away.  At the same time, I am encouraging my children to not feel they need everything they see.  It's hard for adults, let alone children, to acknowledge and understand the difference in wanting and needing things. I remind my children that they are fortunate to have all of their actual needs fulfilled on a daily basis.   Love, food, shelter and clothing are things they need and should feel blessed that they have.  All the other things are just wants.  I am trying to teach my children, and myself, that material items are not necessarily the best deal.

Giving and receiving gifts is always exciting, but I have noticed I feel even more excitement when I give of my time in ways that actually benefit other beings (human and animal).  Going to shelters to help, volunteering at food banks, donating to charities or giving towards the angel tree are all gifts that have far more reward than anyone can imagine.  Through activities like these, my children and I are seeing that true gifts may not always have a price tag.

Family Time

Family time is always an important aspect of our lives, but often I find myself busy with so many other things that, before I know it, I'm climbing into bed, the day is over and I feel like I didn't "see" anyone.

With the holidays bringing even more hustle and bustle into our already overflowing schedules, it ends up feeling like there is even less time for those who matter most.

To avoid falling into the holiday trap, I have devised a way to incorporate family time while also keeping each of ourselves sane through this holiday season.

While each of us already practices yoga, we don't do it together.  So on our black board schedule, that is posted where everyone can see it, I post the time each day that we will be practicing together as a family.  Since we have varying ages, I keep it simple and 45 minutes or less.  This is a really nice way to get everyone together in a peaceful, calming environment.

Understandably, the time will not be the same everyday due to schedules, work or school, but that doesn't matter, the most important thing is that you make the time, even if it's the last ten minutes of the day.  I guarantee this will make your body and mind feel so good and, the fact that you're doing it together, makes it even better.

If you have any leery family members, ask them to be open to just a few minutes a day.  Chances are, by the end of the week, they will be enjoying the way they feel and you can start to increase it slowly.  Be sure to always start with some gentle stretching and end with a few moments of relaxation, it's up to you as to how many poses you want to put in-between.

If you're not sure about what poses or sequences to do, check out Amazon.com for some yoga tools that you may find helpful.  Bookstores are another excellent resource for yoga DVDs or books.

Creating family yoga time will be the best gift you can give to yourself and your loved ones this season!

Creating Heat

Since where I live is getting colder and colder, I am finding it difficult to do anything that is chilly, which includes not wanting any cold drinks or meals.

Although the cool fresh air does feel cleansing, first thing in the morning, as I take my faithful companion Mya out, is not how I enjoy getting the blood flowing.  So I decided to create a little morning ritual to assist in the pre-heating process of my body.

First thing in the morning, after the initial stretch to clear the fog, I sit up in bed and do some breathing techniques.  This is an extremely easy way to heat up the body from the inside out.  First take a few breathes in through the nose, out through the mouth (make sure no one's nearby to enjoy that amazing morning breathe you'll be sporting :) Do this about 3-5 times.  Then begin doing some quick breathes in and out through the nose.  As you breath in and out the belly should be quickly moving in and out simultaneously.  Do 25-50 of these, if you feel dizzy go a little slower and do less.   You will be surprised by how quickly this warms you.  Now you can swing those legs out of bed and make your way to the kitchen.

Herbal teas are a wonderful way to start the day.  I have created a basket of herbal teas that I keep handy and, the night prior, I choose the tea I want, fill up the teapot and have a cup by the stove.  This way, as I pass the kitchen on my way out the door with Mya, I turn on the stove to heat the water.  Once Mya is ready to come in, the teapot is whistling and I can pour a hot cup of tea.

Having a warm breakfast to go along with the tea is always a plus.  Breakfast can be anything such as, sprouted toast with coconut butter, oatmeal, warm quinoa, tofu scramble, I could go on and on.  The best meals are the ones that are ready and waiting for you when you wake up.  Previous posts have included crockpot breakfasts such as pumpkin pie oatmeal and tofu scramble.  Today's will be a warm quinoa.

Warm Breakfast Quinoa
Serves 4-6

Ingredients:
1 c quinoa (pre-washed or rinsed in a mesh strainer)
5 c vanilla-flavored non-dairy milk (I prefer almond or flax with this)
1/2 c dried fruit of choice (be sure it does not contain ascorbic acid or it may curdle the milk even though it's nondairy)
1 c unsweetened applesauce or fruit butter (again, be sure there's no ascorbic acid in it)
1 tsp. pure vanilla extract


Directions:
1. The night before, lightly spray the crockpot and then add all ingredients.
2.  Stir to combine and set the pot on low for 6-8 hours.
3.  In the morning, stir to combine and serve in bowls.  Leftovers can be stored in an airtight container in the fridge.

Tip = if you like it sweeter, add a tablespoon of coconut sugar or raw sugar to your bowl.  You can also add some additional milk, flaxmeal, chopped nuts, etc. in the morning to each serving bowl.

If this doesn't warm you up then I suggest looking into some warmer real estate :)

Autumn Desserts

In all honesty, these desserts can be made and enjoyed anytime of the year, but holiday's and parties make for a convenient reason to whip up some sweet treats.

Pumpkin Pudding
Serves 4

Ingredients:
1 can pumpkin puree (not pumpkin pie filling)
2/3 c. pure maple syrup
1 package silken tofu (this is the vacuum packed kind that you'll find on the shelf of your grocer)
1 tsp. pumpkin pie spice (you may want to add a little less or more depending on your preference)

Directions:
1.  Combine all ingredients in food processor.
2.  Process until smooth. Place in the fridge to firm (about one hour).
3.  Scoop into serving bowls.

Tip = Once in individual serving bowls, sprinkle additional spice on top and a spoonful of non-dairy whipped cream.


"Reese's" Truffles

Ingredients:
1 c. non-dairy chocolate chips
1/2 c. peanut butter or sunflower butter
1 c. gluten free rice cereal of choice

Directions:
1.  In a small saucepan over medium heat, melt chocolate chips, whisking continuously.
2.  Remove from heat, scoop into a large bowl.  Add peanut butter, mix well.
3.  Add rice cereal, mix to incorporate all cereal.
4.  Use melon or cookie scoop to get uniform balls.
5.  Scoop onto a parchment lined cookie sheet.  Once all mix is used, place in the fridge to set (at least 20 minutes).


Raw Cinnamon Ice Cream

Ingredients:
3 frozen bananas (chopped)
1/2 c. almond butter (if nut allergy, use sunflower butter)
1/2 c. agave
1 tsp. pure vanilla
1/2 Tbsp. cinnamon

Directions:
1.  Place all ingredients into food processor and process until smooth.
2.  Place in an airtight container then in the freezer to set (at least one hour).

This is so good by itself, but drizzling non-dairy chocolate sauce over the top before serving doesn't hurt either.

This wraps up the Halloween series, feel free to make any modifications to any of this weeks posts that suit you and your guests needs.  Have a Spooktacular Halloween!

Hearty Halloween Meals

The fall season is a perfect time for warm comforting foods.  Meals can be made up of multiple portions or they can be all-in-one creations.  It's always best to just go ahead and double recipes for parties or even if it's just for the family.  Leftover's store well for a few days in the fridge or can be put in the freezer for future dinners.  The following recipes are good ol' fashion style foods that are sure to put a smile on your face.

Mac & Cheese   (adapted from a version given to me by a mentor of mine, Shelli Carpenter)

Ingredients:
1/4 c. Earth Balance margarine
3/4 c. raw cashews
2 1/2 c. hot water
1/4 c. nutritional yeast
1/2 package vegan cheddar cheese (Daiya block or Vegan Gourmet are good brands to try)
1/2 package vegan jack or mozzarella cheese (Daiya block or Vegan Gourmet are good brands to try)
1/4 tsp. paprika
1 tsp. salt
1/4 tsp. black pepper
1 package gluten free macaroni or spiral noodles (at least 12 oz.)

Directions:
1.  In a large pot, cook noodles per package direction.  Drain, rinse, place back in pot and set aside until sauce is done.
2.  Place margarine in a medium sauce pan over medium heat.
3.  While margarine melts, place cashews and water in high speed blender and process for at least one minute.
4.  Add the cashew mixture to the sauce pan with margarine.
5.  Shred both cheese into the medium sauce pan, whisk gently.
6.  Add nutritional yeast, paprika, salt and pepper, whisk gently.
7.  Keep an eye on sauce so it does not burn.  Allow cheese to melt completely, whisk again and then pour mixture over prepared noodles.  Gently stir to coat all noodles and serve.

Tip = serve by itself or steam veggies and have them on the side or in the mac & cheese


Autumn Stew

Ingredients:
2 Tbsp. extra virgin olive oil
1 small red onion, chopped
5 organic carrots, peeled and sliced into bite size pieces
1/2 c. burgundy cooking wine
10 new potatoes (peeled or not), cut into bite size pieces
1 medium organic orange bell pepper, seeded and chopped
1 large tomato, cored and chopped
4 c. vegetable broth
salt/pepper to taste
2 c. organic broccoli florets
1 c. frozen organic corn
1/4 c. fresh basil, chopped, plus 2 Tbsp. for tofu
1 package water packed organic tofu, gently pressed to remove water


Directions:
1.  After pressing and patting tofu with paper towels, cut into 1/2 inch slabs, set aside.
2.  In a large pot over medium high heat, place 2 Tbsp. oil, allow to heat for a minute.
3.  Add onion and carrots, heat for 5 minutes.
4.  Add wine, heat for 5 minutes.
5.  Add potatoes, bell pepper, tomatoes and broth.  Salt and pepper to taste.  Bring to a boil, reduce heat to medium, simmer for 20 minutes.
6.  While stew is simmering, place oil (about 1/4 c.) into large skillet over medium high heat, heat for a minute.
7.  Add tofu slabs to skillet, salt and pepper each slab, sprinkle each with the 2 Tbsp. of chopped basil.
8.  Cover with lid, cook for about 7-10 minutes, until browned, then flip and cook an additional 7-10 minutes.  Remove from heat, set aside.
9.  After stew has simmered 20 minutes, add broccoli, corn and 1/4 cup chopped basil, turn heat to medium low, simmer 10 more minutes.
10.  Once done, scoop into serving bowls and place a tofu slab on top of each bowl.

This makes for delicious left overs.  Store tofu in a separate container, if storing in the same container, make sure tofu is on top of stew.

Nachos & Cheese

Ingredients:
1 bag nachos of choice (I recommend Benito's or organic blue chips, but any will work)
1 block of Daiya cheddar cheese
1 container Wholly Guacamole salsa (your heat preference)

Directions:
1.  In a medium sauce pan add salsa and shred cheese into pan.  Heat over medium low to medium heat.  Watch carefully so it doesn't burn.
2.  Whisk continuously until cheese is melted.  Place into serving dish with spoon, place nachos around cheese mixture.

This is so creamy and delicious it's hard to stop eating it!


Edamame

Ingredients:
1 bag of shelled organic edamame (found in your grocers freezer section)
2 Tbsp. extra virgin olive oil
Salt

Directions:
1.  Place edamame in medium sauce pan, cover with water, heat over high heat.
2.  Boil according to package directions.  Drain.
3.  Place back into pan, drizzle oil over, salt to taste, gently stir to coat and serve.

This is a really easy and quick snack that tastes good warm or cold.  You can serve this as an appetizer or along side any dish, it also makes a great addition to salads.

I guarantee all of these recipes will be a hit at your party, but feel free to make them for yourself to have a night of taste testing, that's always my excuse anyway :)

Tomorrow's post will be full of dessert recipes, I saved the best for last!

Budget Friendly Halloween Ideas

Making your own decorations is a smart and eco-friendly alternative to buying already made decorations.  If you have a family it's also a great way to get everyone involved and in the holiday spirit.


Spooky Spiders

Items you'll need:

Assorted Halloween colored pipe cleaners (purple, orange, black, etc.)
Medium size styrofoam balls (they sell them by the bag at craft stores for under $10)
Assorted eyes (again, by the bag for $5 or less)
Any left over paint or you can pick up a bottle of tempera paint (black is preferred, but any color works)
Liquid glue
Wax paper
Foam brush

Directions:
1.  With foam brush, paint the styrofoam balls, coating entire ball, set aside on wax paper to dry.
2.  Once dry, bend pipe cleaner and stick one end into glue then push the glue end into the styrofoam ball.  Repeat on each side of ball until you have 3-4 legs on each side.  (Depending on the size of the ball will determine how many pipe cleaners will fit).
3.  Glue eyes onto styrofoam body, as many as you like because they're spiders and it's Halloween!


Pumpkins

Items you'll need:

Empty toilet paper rolls
Orange construction paper cut into one inch strips
Glue (using a hot glue gun works best or you can use tape)
Old cork tops (you know, from wine bottles, don't pretend you don't have any or you can buy a bag from the craft store).
Optional - brown paper bag or newspaper (run it through the shredder to get long, thin strips)
Optional - brown tempera paint

Directions:
1.  Glue or tape one end of a construction piece and attach it on the inside of the toilet paper roll.
2.  Glue or tape the other end of the piece and attach it on the inside of the other end of the toilet paper roll.  Continue until you've formed the pumpkin shape all the way around.
3.  Set aside to dry.  If painting the cork tops, paint entire surface, set aside to dry.
4.  Once paint is dry, attach it to the top of your pumpkin with glue.
5.  If using shredded paper, glue one end and attach it near the cork so it resembles the vines of pumpkins.


Painted Pumpkins (by painting instead of carving, it allows your pumpkin decoration to last longer)

Items you'll need:

Any size pumpkins
Assorted left over paint colors
Assorted brush sizes

Directions:
1.  Let your imagination go wild...

The web has lots of other ideas using everyday materials or items that you'll be sending to the recycle center anyway.  Check out http://familyfun.go.com for some more fun ideas.

Other budget friendly decoration tips would be to check out the dollar section of stores such as Target, they always have some really cute things that are related to upcoming holidays.  You can also wait until after the holiday, when everything goes on clearance, to stock up for next year (just don't forget where you store them, not that I've ever done this).

Playing Halloween music and making festive drinks like hot cider, pumpkin lattes or pumpkin smoothies, before you start your crafts, is a great way to get everyone inspired!

On schedule for tomorrow will be recipes to make your mouth water.  So until then, happy crafting!

Super Easy Party Drinks and Mix

Okay, when I say super easy, I mean so easy a child could whip them up in a matter of minutes (not including the time for the crock pot recipe).  I usually double the recipes if I'm serving them at a party.

These are child friendly recipes, but if it's an adult only party, go ahead and throw in an added ingredient or two :)

Homemade Hot Cocoa (borrowed from the Joy of Vegan Baking)

Ingredients:
1/4 c. pure cocoa powder (this is one ingredient I feel is worth the splurge for high end cocoa).
1/2 c. coconut sugar or raw sugar
pinch of salt
1/3 c.  hot water
4 c. non-dairy milk of choice
1 tsp. pure vanilla extract

Directions:
1.  In a medium saucepan, combine cocoa, sugar, salt and water.  Whisk well, place over medium heat.
2.  Watch carefully so that it does not burn.  Once it starts to bubble slightly, add milk.
3.  Whisk well (you can turn the heat up to medium high, but keep an eye on it).
4.  Heat until hot, but not boiling.
5.  Remove from heat, add vanilla, whisk and serve.

Tip = Once in cups, add a little non-dairy whipped cream or Dandies marshmallow's on top.


Hot Apple Cider

Ingredients:
4 c. pure organic apple juice
1/2 c. packed coconut sugar
2 cinnamon sticks

Directions:
1.  In a crock pot, combine all ingredients, gently stir to combine.
2.  Cover with lid, set on low for 4 hours.
3.  Once the party starts just keep it on warm.

Although this is super sweet, it is so worth allowing yourself this treat.


Party Mix

Ingredients:
1 c. puffed corn (Arrowhead Mills makes a good one)
1 c. Panda Puffs by EnviroKidz (use Gorilla Munch is you have a peanut allergy)
1 c. Snyder's gluten free pretzels (broken into pieces)
1 c. shelled pumpkin seeds
1 c. non-dairy chocolate chips

Directions:
1.  In a large bowl combine all ingredients, gently  mix and serve.

Tip = place small cups beside the bowl to allow guests to scoop some out.  This way hands (and germs) stay out of the bowl and it allows people to carry it in the cup so their hands stay clean.


Check back tomorrow for decorating tips that are budget friendly and gets the whole family involved.

Halloween Fun

Halloween is just around the corner and what better excuse do we need to dress up in costumes, gather with friends and just enjoy some fun foods and drinks?!

The remainder of this week will be dedicated to that time of year where we get to be wild, crazy and full of sweets.  I will walk you through throwing a spooktacular party for all ages and the best part is... all the edible items are also allergy friendly.

Be sure to check back each day for the latest tips and/or recipes.  Have your notebook ready as I'm sure you'll want to start planning right away!

Pumpkin Pie Oatmeal

I took a few weeks off, but I am back and ready to share some amazing Fall recipes.  Warm foods and drinks are always enjoyed in our home during the fall and winter season.  There is just something so comforting about warming ourselves from the inside out.

This week's recipe is a favorite of mine because you prepare it the night before in the slow cooker and when you wake up, your breakfast is already to go.

Pumpkin Pie Oatmeal

Ingredients:
1/2 c.  steel-cut oats (for GF, make sure they are GF certified)
2 c. vanilla flavored non-dairy milk
1/2 c. pumpkin puree (canned or homemade, don't use pumpkin pie filling)
1/2 tsp. cinnamon
1/4 tsp. allspice
1/4 c. coconut sugar (extra for serving is optional)
Pinch of cloves (optional)
chopped nuts for serving (optional)

Directions: (the night before)
1.  Oil the slow cooker.
2.  Combine the oats, milk, pumpkin, spices and sugar, mix well.
3.  Set slow cooker on low for 6-8 hours.
4.  You will need to stir in the morning.
5.  Serve with coconut sugar, maple syrup drizzle and/or chopped nuts.

I usually double the recipe to have leftovers.  Store in an airtight container in the fridge.  This tastes so much like dessert you may be tempted to top it with some non-dairy whipped cream :)

5 Minute Nutrition

Eating healthy doesn't have to be hard.  Arming yourself with a variety of smoothie recipes will not only give you well rounded sources of nutrition, it allows for variety, delicious flavors and immediate energy that is long lasting.  Smoothies are a great snack to have between meals and, if in a hurry, they can be your on-the-go breakfast or lunch.  Having smoothies everyday is a simple and tasty way to incorporate more fruits and veggies into your diet, although I still encourage everyone to also eat whole fruits and vegetables to ensure they are getting daily fiber as well.  The internet is a wonderful source for all kinds of smoothie recipes, but be sure to incorporate a variety of fruits and veggies and avoid animal proteins.  This will guarantee you are getting all the vitamins and minerals your body needs without any unnecessary cholesterol.  Blending healthy fats, plant based proteins and omega 3's will give an added boost to your organs, muscles, cells, heart, brain and immune system.   If you ever come across an ingredient and are thinking "how can this benefit me", I strongly urge you to look up the nutritional benefits.  By looking up the foods you consume, you will become more aware of items that are extremely healthy or that should be substituted or eliminated from recipes.

Here are a few recipes to get you started...

Chocolate Cherry Bliss

Ingredients:

1 c. non-dairy milk

2 pitted dates, chopped

3 Tbsp. pure unsweetened cocoa powder

1 frozen banana, sliced

1 c. organic spinach

1 c. frozen cherries
1/2 c. non-dairy yogurt (I recommend vanilla or cherry)

Directions:

1.  Add all ingredients in high speed blender in order listed and blend until well incorporated.  

2.  Pour into two glasses and serve.  

Raspberry Kiss

Ingredients:
1 c. non-dairy milk
1 small avocado (peeled, pit removed)
2 c. frozen organic raspberries
1 c. organic spinach
1 Tbsp. agave
1 c. ice (optional)

Directions:
1.  Add all ingredients in high speed blender in order listed and blend until well incorporated.
2.  Pour into two glasses and serve.


Strawberry Banana Dream

Ingredients:
1 c. non-dairy milk
1 Tbsp. nut or seed butter (sunflower butter, almond butter, etc.)
1 c. organic spinach
1 frozen banana, sliced
1 c. frozen organic strawberries

Directions:
1.  Add all ingredients in high speed blender in order listed  and blend until well incorporated.
2.  Pour into two glasses and serve.


And this one is for the upcoming fall festivities...


Pumpkin Pie

Ingredients:
1 c. non-dairy vanilla milk
1 c. pumpkin puree (can use canned, but make sure it's not pumpkin pie filling)
1 frozen banana, sliced
1 c. organic spinach
1/2 tsp. cinnamon
pinch of pumpkin pie spice
1 tsp. pure vanilla extract
1 c. ice

Directions:
1. Add all ingredients in high speed blender in order listed and blend until well incorporated.
2.  Pour into two glasses and serve.
3. Optional - sprinkle a little extra cinnamon or pie spice on top.

Incorporating greens into your smoothies increases the vitamin and mineral content so don't let the darker color of the smoothie deter you from continually adding them.  Spinach works well because it blends completely, however, you can use any greens you like.  If you just can't stand the color, use an opaque glass to drink from.  This also works well for children who are new to healthy smoothies.  The flavor is amazing, so once they taste it, the color won't bother them in the future.  You can also add ground flax seed or chia seed for additional protein and omega 3's (keep in mind this will change the texture slightly).  The fruits contain natural sugars, so avoid adding refined sugar to your smoothies.  If you are new to smoothies and want them sweeter, try adding a little agave, stevia or pitted dates.  As your taste buds become accustomed to healthier smoothies, you will notice you don't want the additional sweetener anymore and may even want to start adding more greens instead.

So don't wait another second, head to the kitchen and start blending your way to better health!

Balsamic Eggplant, Corn on the Cob and Spinach Salad

With the end of summer drawing nearer, we like to take advantage of Farmer's Markets.  The freshness of foods offered are enough to inspire even the most apathetic of cooks to don the chefs hat and prepare a meal to awaken the senses.  The bonus of this meal is that it's easier than you think and allows you to use up leftovers.


Balsamic Eggplant
Serves 6

Ingredients:
1 Tbsp. olive oil
2 small eggplants
sea salt
1 small onion, chopped
1 clove garlic, minced
1 organic red bell pepper, seeded and sliced thin
1/4 c fresh basil, chopped
1 Tbsp. fresh thyme, chopped
1/4 c balsamic vinegar
black pepper to taste

Directions:
1.  Line cookie sheet with parchment paper, set aside.
2.  Wash eggplant, cut off stem and 1/4 inch on bottom.  Slice eggplant into 1/2 inch rounds and place on cookie sheet.
3.  Generously sprinkle sea salt over each round, flip and salt the other side.  Allow salt to breakdown eggplant for at least 15 minutes.  Prepare other parts of your meal during this time.
4.  After eggplant has sat, brush off excess salt, wipe down cookie sheet, set aside.
5.  Preheat oven to 200.  
6.  Place large skillet over medium high heat and add oil, heat for about a minute.
7.  Add eggplant and cover with lid.  Heat for about 5 minutes or until underside is browning.
8.  Flip eggplants to cook other side, then add onions, garlic and red peppers, cover and cook another 5 minutes.  Reduce heat if cooking too fast.
9.  Remove lid, gently stir onion, garlic and peppers, remove from heat and add balsamic vinegar and fresh herbs.  Season with pepper if desired.
10.  Transfer to cookie sheet, place in oven to keep warm until remainder of dinner is finished.


Corn on the Cob
Serves 4-8

Ingredients:
1 c water
8 ears of corn, husks & silk removed

Directions:
1.  Place water in large stem pot and place pot over high heat.  
2.  Place corn in stem basket and place inside pot, cover with lid.
3.  Heat for 10-15 minutes.  Remove from heat and serve.

Tip = quick way to prepare corn, butter a piece of bread then slide corn around in bread.


Spinach Salad
Serves 6

Ingredients:
4 c organic spinach, washed and chopped
2 organic carrots, peeled and shredded
1 cucumber, peeled and chopped
10 cherry tomatoes, sliced
Leftover beans, quinoa, lentils, whatever is in the fridge

Directions:
1.  Place all ingredients in large bowl, toss and serve.

This meal will be on your plate's and ready to eat in 45 minutes or less and your taste buds will thank you.

French Toast With Fruit Salsa

I guess I'm still in a breakfast mood so I felt inspired to share another breakfast recipe.  I just can't help myself, breakfast food is oh so yummy!


French Toast

Ingredients:
6 slices bread of choice (the firmer the better)
1 c. non-dairy milk of choice
2 tsp. cinnamon (separated)
1 tsp. pure vanilla extract
2 Tbsp. coconut sugar
grape seed oil

Directions:
1.  Preheat griddle over medium high heat.
2.  In a shallow bowl mix milk, 1 tsp. cinnamon and vanilla.  Whisk well to get the cinnamon incorporated.
3.  In another small bowl combine sugar and other 1 tsp. of cinnamon.  Whisk to combine.
4.  Brush griddle with grape seed oil.
5.  Dip bread into milk mixture, both sides should be wet.  Don't allow it to sit in the mixture or bread will be soggy.
6.  Dip each side into the cinnamon sugar mixture.
7.  Place on griddle, continue until all bread has been used.  Allow to heat for 3-4 minutes on each side or until golden.
8.  Remove from heat and serve.

*Serve with fruit salsa, pure maple syrup, coconut sugar, chopped nuts, whatever you're in the mood for.

Fruit Salsa

Ingredients:
1 c. organic strawberries (frozen or fresh)
1 large orange (peeled)
1/2 c. pineapple
2 Tbsp. pure orange juice

Directions:
1.  Place all ingredients into food processor and pulse, allowing fruit to remain chunky.
2.  If you want more of a puree then process longer.

Tip = you can use fruit salsa on french toast, waffles, pancakes, mixed into non-dairy cream cheese, on cinnamon/sugar tortilla chips, in crepes, mixed in quinoa, oatmeal, the possibilities are endless.

Feel free to share your ideas!

Crock Pot Tofu Scramble

With our schedules being so busy it's nice to start the day by having breakfast ready and waiting when you wake up.  Although the weather hasn't tapered off, sometimes having warm comforting foods is just what is needed to set a positive tone for the remainder of the day.  Crock Pot recipes aren't only for fall or winter and they aren't just for soups, chili's or stews.  You can make any recipe imaginable using the crock pot and it allows for a wholesome meal while freeing up your time.

Crock Pot Tofu Scramble

Ingredients:
1 package extra firm tofu, drained and crumbled
1/4 c. water
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/2 organic bell pepper, chopped
1 Tbsp. nutritional yeast
1/4 tsp. cumin
1/4 tsp. turmeric
1/4 tsp. thyme
1/2 tsp. salt
1/4 tsp. black pepper
1/4 c. nondairy cheddar cheese, shredded

Directions:
At night, before going to bed, lightly spray crock pot with oil.  Combine all ingredients except cheese and gently stir to mix spices throughout.  Set crock pot on low and cook for 8 hours.  When you wake up, drain excess water, add cheese and replace lid for a minute, this will allow for the cheese to melt.  Gently stir mixture and serve.  Serves 3-4

* You can get creative and add tomatoes, beans or faux meats.  These would be added the night before along with all that other ingredients.

Coffee with Del

Daily routines are something most people are accustomed to.  Sometimes it is simply waking up and having the same breakfast every morning.  Each of us can recall those sacred things that make us feel complete and our days more "normal".

For me, one of my typical morning routines happens to be having coffee with one of the stray cats that have claimed us to be their family.  Taking my cup of coffee outside, I am greeted with a warm meow and gentle rub against my legs from Del.  As I sit on the porch, I swear she is talking to me, as she takes her place beside me.  It is in this moment, of what has become our routine, that I am truly happy.  Enjoying each other's company she often looks at me, giving her occasional meow, which I believe is her nod of approval to the conversation we are having.  To me, this is peacefulness and the perfect way to start my day, having coffee with a friend.





*Please note...
For anyone wanting to add comments, you no longer have to be a member to add comments.  Simply click the no comment link, a comment box will appear.  Add your comment, pick the anonymous profile and then hit the publish tab.  Your comments are greatly appreciated and I would love to hear your take or renditions of recipes that I have posted.

Energize Your Morning

Mornings...the dreaded buzz of the alarm going off or hearing the pitter patter of little feet coming into the bedroom.  Through squinting eyes, you try to bring the clock into focus.  Can it really be 6:00 am already?  Shaking off the morning fog and getting the blood flowing can be a slow moving process for many.  Here is a quick routine that is less than 5 minutes, will help move things along and get you ready to face the day.

1.  Sit up in bed, cross legged or legs straight.
2.  Making sure your sitting up nice and tall, eyes closed, take a deep breath in through the nose.
3.  Slowly open the eyes while exhaling slowly through the mouth.
4.  Again, inhale slowly through the nose while raising both arms above the head.
5.  Interlace the fingers while above the head, really reaching through your sides.
6.  With arms still overhead, exhale slowly through the mouth while gently leaning towards the right.
7.  Inhaling through the nose, bringing the back in a straight line again and bringing the arms and hands back to the center overhead.
8.  With arms still overhead, exhale slowly through the mouth while gently leaning towards the left.
9. Inhaling through the nose, bringing the back in a straight line again and bringing the arms and hands back to the center overhead.
10.  Exhaling through the mouth, slowly bring the arms back down by your sides.
11.  Slowly swing both legs to the side, bringing the feet to the floor but still sitting in bed.  Slide your bottom to the edge of the bed, extend the legs out with the heels on the floor.  (If there is a slight bend in the knees that is fine).
12.  Inhale, bringing the arms overhead, slowly leaning forward and down, reaching the hands towards the feet (the hands do not have to touch the feet, remember this is just getting the blood flowing).  Hold for 3-4 breaths.
13.  Inhaling slowly walk the hands up the legs while bringing the spine upright.
14.  Still sitting on the edge, bring the feet flat on the floor, knees bent.  On your next exhale, turn the upper body towards the right, placing the right palm on the bed behind you, left palm placed on your right thigh.  Hold for 3-4 breaths.
15.  On an exhale, turning the body center, hands by the sides.
16.  Repeat the twist on the opposite side, again holding for 3-4 breaths, return the body to center.
17.  Place the right ankle on the left knee, hands can rest on the upper thighs and lean forward slightly, just enough to feel the stretch, hold for 3-4 breaths.
18.  Inhale bring the body upright, using your hands, remove the right ankle and repeat on the opposite side.
19.  Return feet flat on the floor, knees bent.  Inhale through the nose, bringing the arms overhead for one last stretch through the sides and back.
20.  Exhale, slowly lowering the arms to the sides.  Slowly standing up and be on your way for the day.

Next time I am hoping to have a video to go along with any routines.  This one is pretty easy to remember once you read over it.  If you would like a longer routine, you can repeat the entire series 2-3 times or you can add your own moves to it.  Just keep in mind, listen to your body, go slow and enjoy the flow.

Easy Summertime Recipes

We all want to enjoy more hours of sunlight that summertime brings.  Although cooking and baking up a storm is something many of us find, dare I say, fun, we also feel compelled to spend time outside taking pleasure in what seems like additional hours.

The following recipes allow you to spend less time inside and more time outside.

Un-Tuna Salad 
Serves 4


Ingredients:
2 cans or 3 1/2 c. cooked garbanzo beans (rinsed and drained)
1 red or green organic pepper (seeds and stem removed, chopped)
2 organic carrots (peeled and chopped)
1 organic celery stalk (chopped)
1 c. vegan mayo (there is a soy free option as well)
2 Tbsp. dijon mustard
1/2 tsp. salt
1/4 - 1/2 black pepper

Directions:
Place in beans in a food processor (or use a potato masher or fork).  Use the pulse option on the food processor to chop the beans while still keeping texture.  Once you have a crumbly texture place beans in a large bowl.  Add all the chopped veggies to the beans, gently toss.  In a small bowl, combine mayo, mustard, salt and pepper.  Whisk to combine and then pour over bean and veggie mix.  Mix to make sure it's well coated.  Place a scoop on top of a salad or toast up two slices of bread, add a tomato and enjoy a sandwich.  Store any leftovers in an airtight container in the fridge for up to 3 days.

Tip = if you want the sea flavor you can add 2 tsp. of kelp powder to the mayo mix before combining with the beans and veggies.


Citrus Salad
Serves 1-2

Ingredients:
3 c. organic greens (chopped, use greens like spinach, romaine lettuce, etc.)
2 large oranges (peeled, sliced)
1/4 c. pure orange juice
1 Tbsp. white wine vinegar
1/4 c. extra virgin olive oil (can use less if you wish)
1/4 - 1/2 tsp. salt
Slice raw almonds (optional)

Directions:
Place greens in a large bowl or plate, top with orange slices.  In a small bowl mix OJ, vinegar, olive oil and salt.  Whisk to combine.  Pour dressing over salad and top with almonds (optional).  Store any extra dressing in an airtight jar in the fridge for up to 5 days.

Tip = if you want a sweeter dressing, omit the salt and add 1/2 Tbsp. agave to dressing.


Ice Cream

Serves 7

Ingredients:
1 1/2 c. non-dairy milk of choice
3/4 c. coconut sugar
3 c. non-dairy liquid creamer
1 1/2 Tbsp. pure vanilla

Directions:
In a large bowl combine milk and sugar, whisk until well combine or you can use an electric mixer.  Add creamer and vanilla, mix until well combined.  Carefully pour mixture into ice cream maker and allow to mix per machine directions (newer models take only 25 minutes).  If you want to add mix-in's such as cookies, chocolate pieces, etc, add those in the last 5 minutes.  Can be placed in the freezer to make it firmer before eating.  Store in an airtight container in the freezer for about 6 weeks (ours never lasts that long).

Tip = ice cream makers are fairly inexpensive.  Bed, Bath and Beyond carry models for $60 or less and you can use their coupons!


*At the end of the week I will be having a bonus post that covers a morning wake up routine that is less than 5 minutes.

Cooling Off

Most of us love that summer is here and enjoy being outside, feeling the sunshine on our faces, but summer heat can leave us feeling hot and exhausted.  Here are a few "go to" recipes that should keep you refreshed and cool.  If you have children, grandchildren or younger siblings, have them help, that's how quick and easy these recipes are.

Tropical Pops

Ingredients:
16 oz. pure OJ
2 1/2 c frozen cubed mangoes
2 tsp. agave (optional)
2/3 c. non-dairy vanilla yogurt
Dixie cups
Popsicle sticks (hard plastic ones can be re-used)

Directions:
Place all ingredients into high-speed blender and process until very smooth.  Pour mix into Dixie cups, almost full, place popsicle stick in center.  Place cups in freezer until set (about 2 hours).  To eat, just rip away the Dixie cup and enjoy.  Serves about 10


Chocolate Pudding
Serves 2

Ingredients:
1/2 avocado (pit removed and skin removed)
1/4 c. non-dairy milk of choice
2 Tbsp. agave or pure maple syrup
3 Tbsp. unsweetened cocoa powder or cacao
1/2 tsp. pure vanilla extract

Directions:
Scoop avocado out of skin and place in high-speed blender or food processor.  Process until smooth, add remaining ingredients and process until combined and smooth.  Scrap pudding into bowl, cover and refrigerate for at least an hour.  Can eat plain, use as a dip for fruits or make into frozen pudding pops.


Date Bites

Ingredients:
6 large pitted dates
6 tsp. sunflower butter
raw, unsalted almond slivers or pumpkin seeds (optional)

Directions:
Slice date in middle, but not all the way through.  Spread sunflower butter down center, garnish with almond slivers or pumpkin seeds. If not eating right away, store in an airtight container in the fridge.

These recipes are so fast and yummy that I usually end up doubling or tripling the recipes to have lots on hand.