These no bake treats offer a lot of flavor in a small package. Coconut is mostly fat with some carbs and a bit of protein; the fat in coconut, unlike in the vast majority of plants, is mostly saturated. Here’s where it gets complicated- saturated fat is not bad, in fact it is necessary because we do need it to make cholesterol to make hormones that keep our metabolism and everything else balanced and in working order. The trick is we do not need too much of it, so no, unfortunately that 36 ounce steak does not get a free pass. Saturated fats get even more complicated when we break down the different types. There is one type in particular, which makes up a large percentage of coconuts’ fat called lauric acid and it is special and beneficial because it has antifungal, antimicrobial, antiprotozoal and antiviral properties. Continue Reading →
Roasted Za’atar Cauliflower with Tahini Dressing
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 →
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 →
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 →
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 →
Pumpkin Overnight Oats
On cold frigid mornings there are few things I would rather eat than a nourishing bowl of oatmeal. They are very filling and easy on our bodies, with a soothing effect on our digestive systems. Continue Reading →
Acorn Squash Boats
Acorn squash is the perfect size to build off of. It can be cut into halves and used like bowls or cut into quarters like this and used as a base for any kind of topping. In this way it is kind of like bruschetta but the squash is many times higher in fiber and several antioxidants, vitamins and minerals than the traditionally used white bread. Continue Reading →
Roasted Chips
As the weather gets colder and the days get shorter and gloomier it is natural for us to crave sweet, heavy and rich food. Root vegetables can fill this void well. They are comforting and grounding, with a natural subtle sweetness. Generally the fruits and leaves of trees are light and airy, they provide quick and easy but short-lasting energy. The root vegetables in contrast are heartier and tend to fill us up and bring us down, with a calming effect on our digestive systems and whole bodies. Continue Reading →
Pomegranate Yam Salad
Raw leafy greens are a super superfood. They are incredibly high in several vitamins, minerals and antioxidants, making them supportive of so many healthy body functions, not the least of which is detoxing. Our bodies are constantly detoxing from dozens and dozens, if not hundreds of chemicals and toxins in our air, land and water and feeding ourselves leafy greens is a great way to support this important process. Continue Reading →