Cornbread is a huge part of Southern American cuisine but before that land was known as the New World, Native peoples used ground corn for thousands of years. Early American settlers learned about it and started using it in European style breads, and cornbread was born. These muffins are dense, moist and slightly sweet, with some untraditional ingredients. Continue Reading →
Sun Dried Tomato and Basil Frittata Muffins
Frittata muffins are one of the easiest and healthiest foods to prep in advance and keep on hand for lunches or snacks. The only ingredients needed are eggs, a bit of nut milk, some sea salt and whatever fillings are laying around the kitchen. You simply mix everything together in a bowl then pour it into a greased muffin tin and bake it until the eggs are set. Continue Reading →
Poached Eggs Over Dukkah Vegetable Hash
Dukkah is an Egyptian blend of nuts, seeds and spices usually containing hazelnuts, sesame seeds, cumin and dried hot peppers. It is crunchy, slightly smokey, spicy enough to be interesting and has a richness from the nuts that most spice blends don’t. Nuts and seeds are good sources of several minerals and unsaturated fats and using them in a spice blend like this makes them easy to incorporate into dishes- simply throw it over eggs, salads, seafood, meat or lentil or bean dishes. Continue Reading →
Strawberry Mango Smoothie
Mango and strawberry is one of those combinations that never disappoints. Add in some lime juice, coconut water, vanilla protein powder and an avocado and it becomes a tropical tasting, rich, sweet and creamy smoothie good enough to satisfy dessert cravings. This is the perfect kind of thing to eat before or to take along when heading to a beach, pool or anywhere else you want to feel energetic, lean and comfortable. Continue Reading →
3 Ingredient Vitality Smoothie
This is the kind of food to go for after you have been sick. After a spell of nausea or food poisoning, a wicked hangover or even just an energy depleting virus or really intense workout, we need sustenance that is easy to digest, absorb and use. When I was little this meant saltine crackers and gingerale but I wanted a more nutrient dense and chemical free option to aid in recovery. This is easy on sore tummies and it does wonders to help get one back to regular speed quickly. Once we are already dehydrated, drinking water can make us feel instantly worse but some studies, and my own empirical research has shown that coconut water helps to rehydrate without any negative symptoms like increased nausea. Continue Reading →
Blueberry Trail Mix
Trail mix is usually a blend of nuts, seeds and dried fruits- all nutrient dense foods to provide lots of energy in small amounts. While this combination has many possibilities there is a little something extra I like to add- puffed brown rice. It is just like rice krispies but less refined and the only ingredient should be brown rice. It adds a nice light crunch to an otherwise very dense trail mix. This can fulfill its named purpose of providing sustenance out on the trail or it can be a topping for oatmeal or yogurt. If you are a snacker, something like this can be a good alternative to popcorn at a movie (popped corn is good but not all the chemicals and cheap oils they cover it with), chips at home or candy during work or a study session. Continue Reading →
3 Ingredient Granola
Granola can be as fancy as you want it to be, as well as a good way to turn small leftover amounts of nuts, seeds and dried fruits into your own artisinal breakfast. This three ingredient version is an easy base that can be multiplied and added to. Continue Reading →
Chocolate Raspberry Baked Oatmeal
Is chocolate healthy or not healthy? Well, that all depends on your definition of healthy… this is why nutrition can be so confusing. Processed chocolate, like all processed food, does not contain the nutrients that made the original ingredients so health benefitting, or healthy, and it often has some questionable additives like refined sugar and sketchy GMO oils. Many different processing techniques that are required by law to make a food stable enough to sit on the shelf for a long period of time greatly diminish the amount and quality of nutrients once present, and chemicals, flavorings and refined food items are added in to make a desirable color, taste and texture. Raw cacao however, the very base of chocolate, has some pretty potent antioxidants and a decent share of vitamins and minerals, making it beneficial to the body and therefore healthy. Continue Reading →
Green Carrot Cake Smoothie
Some people scoff at the idea of eating rabbit food, clearly they have not tried putting carrots in smoothies. With enough fruit, cashew butter and a vanilla flavored protein powder they are a nutrient dense way to get a carrot cake flavor without the low quality oils and refined flour and sugars that are normally used in the actual cake. Plus the whole food ingredients contribute fiber, healthy fats, potassium, calcium and vitamins A, C and E. Continue Reading →
Baked Eggs in Nests
Eggs have been associated with beginnings, rebirth and fertility, central themes of old pagan spring rites, since long before they were connected to Easter. When Roman Catholicism became widespread the meaning of the eggs transferred to be a symbol of Jesus’ resurrection and thus remained part of the season’s central religious celebration. They were also considered a highly desirable treat after forty days of strict Lenten dietary abstinence and fasting. Legends of a rabbit laying eggs in the garden led to the tradition of making nests for the eggs to be lain in, which has evolved to the baskets that children now use for chocolate egg hunts. Continue Reading →