Eating the rainbow is a good way to ensure that you are getting a wide range of different nutrients, but don’t forget about the plain old white produce. Different colors of fruits and vegetables generally have higher concentrations of specific vitamins, minerals and antioxidants. White, and shades of white produce contain potassium and magnesium, two important minerals that can be deficient in western diets. Cauliflower has the added bonus of being a member of the cruciferous family, boasting special sulfur compounds that have been found to fight cancer. It also offers high levels of vitamins C, K and some of the B vitamins. Continue Reading →
Hummus
Hummus is a Middle Eastern chickpea dip accented with tahini (sesame butter), olive oil, garlic and lemon. It is flavorful enough to make raw vegetables exciting when dipped in or to liven up sandwiches and burgers. It is rich and creamy and the secret to getting it really smooth is to use chickpea flour instead of chickpeas themselves. A few years ago I was in Germany while following a vegan diet, luckily there were lots of Middle Eastern restaurants around, so I was able to avoid the bratwurst and basically lived off of hummus and falafel (and fritz) for a few weeks. One day I found a small health food store tucked away on a back alley riddled with cobblestones and went in to try and find some chickpeas to make the dip myself. The owner could barely speak English and I could barely speak German but through lots of sign language he taught me that the flour is actually what was used there more commonly and that it worked better. I thought he was crazy, the flour seems bland and chalky, but when you mix it with boiling water the magic happens. Continue Reading →
Cranberry Pumpkin Banana Bread Cookies
These cookies are lightly crisped on the outside but moist and gooey on the inside- just like banana bread. One of the main things I strive for in the kitchen is to get more vegetables and fruits into whatever I make. It is much more enjoyable than eating massive salads all the time and gives any dish significantly more vitamins and minerals. These cookies get a major health boost from apples, bananas, pumpkin and cranberries. Continue Reading →
Hot Apple Cider
Like most of our beloved winter drinks apple cider is now conveniently available in packets that can be added to hot water for instant holiday cheer. If you have never tried a homemade version this stuff isn’t too bad (just don’t read the label to discover how many of the ingredients came from a science lab), but once you’ve had the real stuff it just doesn’t compare. The fresher the juice the more nutrients and flavor the drink will contain, if sweet apples were used then it will not even need any added sugars. Continue Reading →
Baked Baby Crab Cakes with Tzatziki
Miniature crab cakes are a good appetizer for seafood lovers. They are normally loaded down with mayonnaise and white bread crumbs then fried, making them much less healthy than they can be. These ingredients can be substituted for almond flour and a bunch of different fresh flavorings that accentuate the crab and add health supporting nutrients. Continue Reading →
Pumpkin Chai Smoothie
When it is cold outside it is good to eat warm foods, but the smoothie addicts out there can use warming spices to make cold smoothies a little more seasonally appropriate. Spices can be cooling or heating, affecting how we feel on a very subtle level but affecting our digestive function more noticeably. Warming spices generally promote more efficient digestion and have a detoxifying effect. We want our digestion to move along fairly quickly, if food gets blocked up (many causes can attribute to this including too much acidity, not enough acidity, not chewing thoroughly enough and pancreas and/or liver overload) it can sit in our large intestine and start to ferment, in which case toxins can be released back into our blood stream and we can experience bloating and the socially awkward body’s warning sign of flatulence. Continue Reading →
Hazelnut Hot Cocoa
There are few ways to improve on chocolate but adding hazelnut is one of them. Although Nutella spread is not the healthiest choice because of its added processed sugars and stabilizers, homemade versions are very easy to throw together with hazelnut butter and cocoa powder. Few things beside hot cocoa so universally symbolize the holiday season and winter gatherings with loved ones. Instead of using powders and syrups try making a from scratch version like this. No time of the year is better to take a few moments to slow down, and making a warm and comforting drink is a perfect excuse to do so. Then settle in beside the fire, relax and drink it slowly. Continue Reading →
Asian Chicken Stir Fry
Stir fry has no bounds. If you keep highly processed sauces with added sugars to a minimum or omit them completely, stir fry can be one of the healthiest and fastest dinners to throw together. This is a really basic chicken based dish with some Asian inspired flavors, though I didn’t use anything too intimidating for cooks new to asian cuisine like fish or oyster sauce. It could be served with some left-over cauliflower rice, cooked whole grains or long noodles like soba or rice noodles to make a more substantial meal. Continue Reading →
Yam Breakfast Hash
Eggs make excellent binders, bringing together leftover bits and pieces and creating a whole new dish. Frittatas are a good example of how easy this can be, but so are breakfast hashes. Any kind of roasted vegetable and meat works well, but I like to make sure to have some potatoes or yams in there to make it extra filling. My brother dubbed these the perfect little brekkie bowls but they are good for any meal, any time of the day. Continue Reading →
Raw Chocolate Truffles
Cacao, a bean that comprises the base of chocolate, comes from a plant, but does that make it a health food? Like all other ingredients there can be a yes or no answer- it all depends on how it was produced, and if we’re getting really picky, on how it was grown (organic and fair trade are two labels to promise a higher quality product). Raw cacao itself is full of nutrients, especially antioxidants, the minerals copper, iron, manganese, and magnesium, several of the B vitamins and healthy fats. Continue Reading →