Quinoa Cakes

Let's hear it for quinoa ... again.

I know you thought we were done with our quinoa series last week but I just have to share this recipe for the little people in your life. Now, it's not really a recipe per se b/c I didn't measure anything and I just kind of made it up on the fly. However, that gives you complete creative freedom to add your favorite ingredients.

Combine a cup, or more, of cooked quinoa with 3 or 4 eggs, a 1/4 cup of cheese and several handfuls of whatever vegetables you have on hand. I tossed about 1/3 cup of both corn and peas into the mixture but you could really add anything. Fully combine the above ingredients and season with a bit of black pepper and sea salt. Heat a tablespoon of olive oil in a pan and drop 1/4 cup of the mixture into the hot pan and cook until golden brown, turning once or twice.

The twins gobbled these up, especially when I offered a little katsup for dipping. The big surprise was how much Eric enjoyed the quinoa cakes. I was getting ready to freeze all of the leftovers when he promptly stopped me and grabbed two for himself. Voila, dinner was served :-)

Spaghetti with Beans & Greens

As I've mentioned before, we eat a lot of beans around here, mostly because they are easy to prepare and inexpensive. The fact that they are tasty and nutritious is just a bonus because I'm pretty sure I would still sneak them into meals for the cheap and easy reasons.

Here is a delicious, light spaghetti recipe that is as easy on the wallet as it is your waistline. I always rinse and drain canned beans to remove any excess sodium but you can usually find sodium-free canned beans as well.

Spaghetti with Beans and Greens

Ingredients:
8 ounces uncooked spaghetti (I use whole wheat)
3/4 kosher salt, divided
3 Tbsp. extra-virgin olive oil
2 Tbsp. minced fresh garlic
1/2 teaspoon crushed red pepper (or more to taste)
2 cups cherry or grape tomatoes, halved
1 (16-ounce) cannellini beans or other white beans, rinsed and drained
5 ounces arugula leaves
2 Tbsp. fresh lemon juice
1/4 or 1/2 cup grated Parmesan cheese, to taste

Directions:
Cook pasta according to directions and drain, reserving 1/2 cup pasta water. Add 1/4 teaspoon salt, tossing gently, set aside and keep warm

Return pan to medium heat and add oil, garlic and pepper; cook 2 minutes until garlic is slightly browned, stirring occasionally.

Stir in remaining 1/2 teaspoon salt, tomatoes and beans and cook 2 minutes. Add pasta and cook 4 minutes, stirring frequently.

Add reserved pasta water and arugula, tossing gently to combine.

Remove from heat and stir in lemon juice and cheese. Serve immediately.

Make yummy noises. Enjoy.


(Just 290 calories and 4 grams of heart-healthy fiber in a 1.5 cup serving)

Another for the Wee-Ones

I found another crowd-pleasing quinoa mixture for the little ones this weekend. It even got rave reviews from a certain difficult-to-please-little-peanut of ours:



In a food processor, I mixed together a cup or so of cooked quinoa, a baked sweet potato (skin removed) and a ripe banana along with a teaspoon of cinnamon. Voila, dinner was served ... and even enjoyed.



This, along with the quinoa, black bean and banana puree, freezes well so don't be afraid to make a big batch and then store in smaller containers in the freezer. We do and it definitely makes the age-old question, 'what's for dinner mom?' an easy one to answer.

Bon appetite!

Quinoa for Breakfast

Quinoa with Plant Milk and Berries



Add some plant milk (soy, rice, almond, coconut) to cooked quinoa and warm in the microwave. Sprinkle with cinnamon, add a drizzle of agave nectar and top with fresh berries or your favorite fruit. Enjoy!

You can also puree cooked quinoa, plant milk, a ripe banana and a sprinkle of cinnamon together for a healthy breakfast for your favorite baby or tot. Yummy and nutritious!

Quin-What's for Dinner?

Spicy Spinach & Butternut Curry over Quinoa
Chicken or extra firm tofu works well in this recipe as an addition



Ingredients:
2 TBLS sesame oil
1 TBLS mustard seed
1 lb. butternut or pumpkin, peeled, seeded & cut into 1 inch cubes
1 onion, finely sliced
2 cloves garlic
1 inch fresh ground ginger, peeled & grated
1 tsp turmeric
2 TBLS curry powder
2 14.5 oz cans diced tomatoes, drained
1 ½ cups unsweetened or plain So Delicious brand coconut milk, (typically found in refrigerator section next to other plant milks)
1 16 oz package of fresh baby spinach
Pinch of cumin
Sea salt & fresh ground pepper to taste


Directions:
Heat oil in a non-stick skillet or wok, add mustard seeds, and stir-fry until they pop. Add ½ the butternut squash or pumpkin and all the onions & stir-fry gently until the onions are softened & translucent. Add chicken or tofu if using. Add the garlic, ginger, turmeric, curry powder, salt & pepper and stir-fry for 1 minute.

Add tomatoes, remaining butternut or pumpkin and the coconut milk. Bring to a boil, then reduce heat, and simmer, covered for 20 minutes, or until tender.

Add cumin and spinach, cover with lid, and steam for 2 minutes until the leaves collapse. Serve over Quinoa.

Quinoa: Add 1cup quinoa to 2 cups boiling water. Bring back to a boil, reduce heat & simmer 12 minutes. Turn off heat & let set covered 15 minutes. Serve spinach and butternut curry over quinoa.

Keen-What?

Hello Friends. I've missed you.

And I've missed sharing recipes and ideas for living healthier with you as well. It would seem that when I'm not sharing these things with you and being inspired by your tips, tricks and efforts that I'm less inclined to make the best choices myself.

So, without further ado, I offer you a week long series on quinoa. Quin-WHAT you may ask? I will tell you.

Quinoa (pronounced keen-wah) is actually not a grain; it is a seed. It is closely related to the spinach family but when cooked, it is light, fluffy, and slightly nutty in flavor. It is a complete protein, meaning it contains all essential amino acids that are required by the body as building blocks for muscles. It also contains high levels of magnesium which helps relax your muscles and blood vessels, helping to lower blood pressure. Quinoa is also packed with fiber, manganese and copper which act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances. It is also non-allergic and can be used in a wheat-free or gluten-free diet. ‘Nuf said.

Quinoa cooks and tastes like a grain so you can use it anywhere you would use rice or couscous. However, it cooks much FASTER than brown rice and really is a snap to make:

Combine 2 parts water (or broth) to 1 part quinoa (e.g., 2 cups water with 1 cup quinoa) and bring to a boil; reduce heat and simmer for 10-15 minutes until the water is combined.

How easy is that?

For a super simple lunch or light weeknight dinner, toss together baby spinach leaves with sliced strawberries, toasted pecans, cooked quinoa and a sprinkle of goat cheese. Dress the salad with a little bit of extra virgin olive oil and balsamic vinegar. Yum.



Mel’s variation of this includes baby spinach, cooked quinoa, sliced cherry tomatoes, pecans and kalamata olives.

Experiment with your favorite ingredients and let us know what you discover!

Greatest Achievement

I believe my greatest achievement occurred last night when I served my dad a black bean burger ... and he ate it. My dad. The man who would eat cow at every meal if given the opportunity. Yeah, him. He ate a black bean burger. With mild protest, sure, but he ate it so I am chalking it up in the win column.

If you haven't tried a meatless burger yet, try these and let me know what you think. Scroll down towards the end of the page for the black bean burger recipe.

Have a great weekend!

Ceviche!

I made this appetizer on Sunday and it was a huge hit. Huge.

It really is the perfect starter for a backyard BBQ, Cinco De Mayo party or any fair weather fiesta. Make it for your next party and watch it disappear in a hurry.



Shrimp Ceviche!

Ingredients:

8-10 limes, juiced

1 sweet onion diced

1 bunch cilantro Chopped

1 pound shrimp raw chopped into small pieces – (any white fish can also be used; just make sure you let it all marinate in the lime juice for 24 hours before eating)

2 baskets grape tomatoes, sliced or diced

1 cup bold & spicy Bloody Mary mix (look for an all-natural mix that does not contain high-fructose corn syrup)

4 Jalapenos, diced

2-4 Avocados, diced

Directions:

Dice all veggies and put all in a bowl. Let set in fridge 24 hours, stirring a few times. Just before serving, slice and add the avocados. Serve with all-natural blue corn chips.


Pour leftover ceviche over a green salad for a delicious lunch the next day!

Kale Chips

By now you probably know that I am obsessed with the nutritional benefits of kale, so much so that I blend it into my morning smoothie. It is, quite possibly, the single most nutritious thing you can eat (even though it didn't land on The Doctor's top ten spring food list). And now I offer you another way to enjoy this nutritional powerhouse: kale chips.

That's right, I said chips.

Admittedly, they are hardly an even swap for potato chips; however, if you are craving something salty and crunchy these will definitely do the trick. They also make good "croutons" for soup and are a great healthy snack option for little people.


Ingredients:
1 bunch kale
1 tablespoon olive oil
1 teaspoon sea salt

Directions:
Preheat an oven to 375 degrees.

Wash and thoroughly dry kale.

With a knife carefully remove the leaves from the thick stems and tear kale leaves into bite size pieces.

Drizzle kale with olive oil and sprinkle with sea salt.

Bake until the edges brown but are not burnt, and kale is crispy; about 12 to 18 minutes, depending on your oven.

Enjoy :)


Also, I am headed back to VA today to spend time with family and meet our newest addition, baby Lucy, so I will be posting on reduced schedule the rest of April. If you enjoy the blog, I encourage you to sign up as a follower so you know when a new post is up and ready for viewing.

I will miss you all but I am really looking forward to smothering my newest little cousin, and her adorable older brother, with a thousand smooches. And escaping the snow. I'm really excited about that too.

Too Good to Be True Tacos

These tacos are good.

Too good to be good for you.

Too good to be true I tell you.


Vegetarian Tacos with Spinach, Corn and Goat Cheese

Ingredients:
1 Tablespoon olive oil
1/2 onion, chopped
1 teaspoon chopped garlic
1 1/2 teaspoons chili powder, or more to taste
Sea salt and black pepper to taste
1 red bell pepper, chopped
1 package extra-firm tofu - drained and patted dry, then crumbled
1 10-ounce package frozen corn (2 cups), thawed
1 5-ounce package baby spinach (about 6 loosely packed cups)
8 small flour tortillas, warmed
3/4 cup crumbled fresh goat cheese
3/4 cup fresh salsa (store bought or homemade)

Directions:
Heat oil in large pan over medium-high heat; add onion, garlic and red pepper and saute for a few minutes (until onions are translucent).

Add the crumbled tofu (or crumble as you saute) and the chili powder and 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook, tossing occasionally until golden brown (4-5 minutes).

Add the corn and cook until heated through, about 2 minutes. Add the spinach and 1/4 teaspoon salt and pepper and toss until wilted.

Fill the warmed tortillas with the tofu mixture and top with goat cheese and salsa.

Enjoy.


PS. this is NOT an April Fool's joke: Eric actually ATE and ENJOYED the tofu tacos.

Plastic Shoes & Vegan Brownies

Grab your plastic shoes ... I have another vegan recipe to share, courtesy of our very own Mel.

Let me preface this recipe by saying that these are not "low-cal" so they should be enjoyed in moderation, especially if you have a weight-loss goal. However, the fat comes from heart-healthy, unsaturated sources like walnuts and avocados and the dates and agave nectar supply the all-natural sugar, making them a superior, health-conscious choice to traditional brownies.

This recipe is also gluten-free and contains no dairy so they are a good treat for those with wheat or dairy allergies as well as anyone looking to eliminate refined sugar, flour and saturated dairy-fat from their diet. Or for those with mean doctors who tell them to stop eating processed foods entirely. See Glennon you CAN have your brownie and eat it too! And they don't require any cooking either.

Raw Vegan Brownies

Ingredients
Brownie:
1 c walnuts
1 c dates
1/4 c cocoa powder

Icing:
2 ripe avocados
1/4 c agave nectar
1/4 c cocoa powder
2 T coconut oil
1 T vanilla extract
dash salt
dash cinnamon


Directions
Combine brownie ingredients in a food processor (or Vitamix or blender) and blend until completely combined (mixture will be dry and slightly chunky); press into a pan.

Combine icing ingredients in a food processor (or Vitamix or blender) and blend until completely smooth. Spread icing over brownies and pop in the freezer to set for at least one hour before serving.

Optional:
I added a few drops of peppermint oil to the icing to create decadent mint chocolate brownies. Seriously good people.

Taste Notes:
I did not have coconut oil on hand so I omitted it from the recipe altogether. The icing tasted fine without it but I think it did not "set up" quite as firm as Mel's batch that included the oil. However, it was not a hugely noticeable difference and I store mine in the freezer anyway.

Taste Team:
Mel's three boys went nuts for these brownies. They absolutely loved them, as did the rest of us with the exception of Eric who refused to try them on the grounds that I was "bastardizing" the brownie.

For those of you familiar with Lara Bars, the brownies have a similar consistency. And, as long as we are on the topic of Lara Bars, they are the only packaged "energy" bar that I generally recommend because they contain raw, all-natural ingredients and are minimally processed. (Sorry SLM, they all contain nuts).

Perfect Pasta

Phew. I was busy last week. In addition to spending time with good friends, I spent the week learning to make my own pasta. And by "make" I do not mean boiling water and waiting 5-7 minutes for store-bought, dried pasta to cook. I mean actually making the dough and using my new Kitchen Aid pasta attachment (happy early birthday to me!) to make whole wheat linguine and butternut squash ravioli.

Last year for my birthday my parents got me this gorgeous, shiny stand-mixer that, I must admit, makes my heart beat a little faster when I see it:



It's like a shiny new car, without the new-car smell of course.

And this year, much to Eric's relief, I purchased myself the pasta attachments for my birthday since my pasta-making-fool of a friend, Sam, was coming to visit. I wanted to take advantage of her know-how so I wouldn't actually have to read the directions on how to operate the various attachments. Directions can be so ... tedious.



The whole process is actually pretty simple and you can make the dough ahead of time and freeze it so you have some on hand whenever you want fresh pasta. Or when your friend comes over with her three boys looking for an activity as well as something to feed her family for dinner. You can also make batches of fresh pasta and freeze them in little bundles which will cook in about the same amount of time as dried pasta. The twins devoured the homemade linguine and I felt a strange satisfaction seeing them eat something I made from scratch.

I think the ravioli is particularly fun because you can experiment with the fillings and enlist help from your children. Well, not my children ... but you know, older ones who understand raw dough is not for eating or shoving in a sibling's ear.

We roasted butternut squash with some olive oil, salt and pepper and then pureed it with some fresh sage for a ridiculously delicious filling. However, you could literally fill the ravioli with anything. I think that concocting your own filling really is half the fun and, as an added bonus, the puree can double as baby food.

I realize the process of making pasta from scratch may seem daunting for some of you but I wanted to share the dough recipe I used for those of you who may be feeling ambitious. I actually found the whole experience very relaxing and think it will be a fun activity to do with the twins when they are a little bit older.


Basic Wheat Pasta Dough

In the bowl of stand-mixer, combine:

2/3 Cup whole wheat flour
1 1/3 Cup all-purpose flour
3 eggs
1 teaspoon salt
2 Tablespoons olive oil

Stir ingredients with paddle attachment for 30-60 seconds, until slightly combined. Switch to dough hook and mix for approximately 2-3 minutes on medium speed until dough forms a ball. You can add water 1-2 teaspoons at a time if necessary to form ball.

You can use dough immediately or allow to chill in refrigerator up to 24-48 hours prior to use or freeze for future use. We used the same dough for the linguine as well as the ravioli.


Has anyone else dabbled in making their own pasta? If so, please share your tips, tricks and recipes with us since I am clearly a novice in this department.

Creamy Tofu Pudding

Tofu is low in fat, high in protein and rich in minerals, like iron, and is loaded with antioxidants. It's neutral flavor lends itself well to a variety of dishes, both sweet and savory. If you haven't experimented much with tofu it's worth a try.

This is as close to an “instant” pudding as you can get without the box and is great for those interested in avoiding dairy-based dishes. It’s also a great way to sneak tofu into your kids’ diets without them knowing. The twins seem averse to meat these days so this little "treat" is an excellent way for me to get some extra protein and iron into their diets.

Ingredients:

One 10.5 ounce package firm tofu, chilled and cubed (I used the "silken" tofu)
¼ cup honey, rice syrup* or agave nectar
½ teaspoon vanilla extract
1/8 teaspoon ground cinnamon
Optional: chopped fresh or dried fruit

Directions:

Combine ingredients in food processor or blender and blend until smooth. Top with fruit, if desired.

I mean, really, how easy is that?


Note: I actually thought it was too sweet and will use a little less of the liquid sweetener (honey, agave, rice syrup, etc.) next time. You could also experiment with blending fresh fruit or unsweetened cocoa powder into the mixture for variety.

* Rice syrup is a natural liquid sweetener made from brown rice and is mild in flavor so it's perfect when you don't want the distinct taste of honey. It can be found at most natural food stores.

Super Berry Bran Muffins

Happy Hump Day friends.

Today I offer you the Super Simon's Super Berry Bran Muffin recipe. Say that ten times fast.



These muffins are dairy, oil and egg-free so they are an excellent breakfast option or healthy snack for anyone with dairy allergies, high cholesterol or who is watching their fat intake. They are also extremely high in fiber (note the many types of wheat and bran used) so they are great for those times when you are feeling a little bound up, if you know what I mean.

I make a big batch and freeze them so they stay fresh; that way I have a quick breakfast option on days when I'm too frazzled to figure out what to eat. The twins love them as an afternoon snack and I'm pretty sure the Simon boys actually think they are cupcakes. Please don't tell them otherwise or you will have to incur the wrath of an angry 5-foot-nothing Melanie. She may be little folks, but she packs a mean punch. Consider yourself warned.

The muffins acquired their snazzy name from the Simon boys who were each allowed to pick their favorite fruit to include in the muffin batter. Jackson and Harrison were responsible for the antioxidant-rich blueberries and strawberries and Harper thought a little orange zest would perk up the overall flavor.

The result is a super tasty, super healthy muffin, courtesy of the Super Simon boys. Thanks Super Simons!



Super Berry Bran Muffins

Ingredients:
2 cups wheat bran
1 cup boiling water
3/4 cup applesauce
2 teaspoons baking soda
¼ cup applesauce
1 cup wheat germ
1 ½ cup whole wheat flour
1 cup oat bran (regular oats works fine here too)
1 cup sucanat**
2 cups plant milk
1 cup blueberries
½ cup strawberries diced
1 Tablespoon orange or lemon zest

Preheat oven to 400

Directions:
Combine 1 cup wheat bran with 1 cup boiling water, stirring until water is absorbed. Add 1/2 cup applesauce.

In a separate bowl, combine sucanat with 1/4 cup applesauce.

Add 1 cup dry wheat bran, wheat germ, baking soda, oat bran (or oats) and whole wheat flour to above 2 mixtures. Add plant milk. Fold in berries and zest.

Spoon into prepared muffin pans, sprayed or lined with paper cups.

Bake 15-18 minutes, or until toothpick comes out clean.

Experiment with raisins, dates or your favorite dried fruit.

Enjoy!


** Sucanat is an all-natural sugar substitute.

Sucanat and refined white sugar start as the same product, sugar cane, which is high in many vitamins and minerals. The refining process removes all measurable traces of those vitamins and minerals from white sugar, leaving us with a nutritionally devoid product whose sole purpose is to be sweet.

Sucanat, on the other hand, is not refined. Sugar cane juice is dried until it crystallizes so sucanat retains the vitamins and minerals of the original sugar cane, and is in a far more natural form than refined sugar.

Sucanat looks and smells a bit like brown sugar. However, to the taste it's a great substitute for refined white sugar. It is sweeter than refined white sugar, though, so cut the amount down by about one-third in your recipes. For example, if a recipe calls for a cup of sugar, only use two-thirds cup of sucanat.

You can find Sucanat in some regular grocery stores but you may have to visit Whole Foods or your local health food store to find it.

Also, we’ve been pronouncing it “suck-ah-nut” since we discovered it. This is, in fact, not the correct pronunciation (but a lot of fun to say). We’ve been informed that it is actually pronounced “sook-a-nat.” Good to know I think in case you have to ask someone where it is located.

Meet G'Ma

Hello everyone. This is G'Ma Sally. I was lucky enough to "acquire" Sally when I married her son, Eric. Smart move on my part. Not only does Sally share yummy recipes with me, like the one for her homemade granola below, but she also reminds me that anything is possible with a little hard work and determination. Sally completed her first triathlon at the tender age of 63 and still bangs out century rides with her bike group in Florida. She shows no signs of slowing down and I like it that way.




As we age our metabolisms do slow down, starting at about age 30, but it doesn't have to be the kiss of death. Regular exercise, especially weight training which builds lean muscle mass and elevates our resting metabolic rate, combined with a healthy diet absolutely can thwart the weight gain many assume is inevitable with aging. Grandma Sally exercises at least 5 or 6 days a week and is in better shape than she was in her 30’s, proving that it’s never too late to start an exercise program and see results. Go G'Ma!

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Oatmeal and oat bran are significant sources of dietary fiber, containing a mixture of half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans which has proven effective in lowering blood cholesterol.

G'Ma's Granola



Ingredients:
3 c. regular oats (not “quick” oats)
1 c. chopped walnuts
½ cup sliced almonds
½ c. raw wheat germ
2 TBS agave nectar
1/8 c. water
1/4 c. vegetable oil
1 t. vanilla
1 t. cinnamon
½ t. nutmeg
¼ t. salt
Raisins or dried cranberries, optional

Preheat oven to 270

Directions:
Combine oats, walnuts, almonds, wheat germ, cinnamon, nutmeg, and salt in a BIG bowl.
Combine agave and water in a measuring cup; microwave about 7 seconds (to combine mixture). Remove from heat and stir.
Stir in oil and vanilla.
Pour over oat mixture and mix thoroughly.
Spread in 9 x 13 or larger rimmed pan.
Bake for 80 minutes total time, stirring at 30/30/20 minutes.
Once cooled, add raisins or cranberries if desired.
Store in an airtight container.

Serve:
Sprinkle over a big bowl of fresh fruit with some soy yogurt (make sure it is “plain” yogurt as the vanilla and flavored yogurts contain a LOT of added sugar). Also try to make sure the nuts you use are raw or plain rather than salted, as the added sodium is not necessary or good for you.

Super Food: Chickpeas

Let's keep it light today. I'm sure I ruffled enough feathers with yesterday's soda post so today I offer you a ridiculously easy recipe and some great reasons to eat chickpeas.

Garbanzo beans, or chickpeas, are a very good source of folic acid, fiber and manganese. They are also a good source of protein and include minerals such as iron, copper, zinc and magnesium.

If they aren't already a part of your diet you should consider adding them. You can toss some on a salad for a super fast and easy way to bump up the nutritional power of your lunch or dinner. Or make a batch of Harper's Hummus and dip your favorite raw vegetables in it. You can also use it as a spread for sandwiches and wraps.

And, for the world's easiest, no-cook appetizer I present to you:

Chickpea and Red Pepper Salsa
Recipe and photo by Real Simple magazine



1 15-ounce can chickpeas, rinsed and roughly chopped
4 scallions, sliced
1 cup arugula, chopped
2 jarred roasted red peppers, chopped (about ¼ cup)
2 Tbs. fresh lemon juice (about 1 lemon)
2 Tbs. extra-virgin olive oil
Kosher salt and black pepper to taste

Use homemade whole wheat pita chips (slice and broil, bake or toast whole wheat pita pockets) or organic blue corn tortilla chips (I like Garden of Eatin' brand) for dipping.

I like to take the leftover dip, if there is any, and toss it on a bed of greens the next day for a fast and easy lunch.

Glennon: I feel like this recipe has your name written all over it. There's no cooking or appliances involved, other than a can-opener, so I feel confident this will get the GSA (Glennon Stamp of Approval). Don't make a liar out of me girl.

Bon appetite!

Bad Rap

Brussels sprouts get a bad rap. So much so that I spent the past 38 years assuming I did not like this little vegetable because of the negative press it often gets. Well it turns out that Brussels sprouts are actually pretty tasty and they top the charts for soluble fiber, with 2 grams per ½-cup serving. Paired with omega-3 rich walnuts and antioxidant rich dried cranberries, this is one heart-healthy dish.

Brussels Sprouts with Walnuts and Dried Cranberries



Ingredients:
½ cup coarsely chopped walnuts
2 tsp. olive oil
1 ½ lb. Brussels sprouts, trimmed and halved
2 medium shallots, halved and sliced (1/4 cup)
1 clove garlic, minced (1 tsp.)
¼ cup coarsely chopped dried cranberries
1 Tbs. agave nectar
1 cup water
1 Tbs. walnut oil

Directions:
Heat large skillet over medium-high heat. Add walnuts and toast 3 to 4 minutes, until fragrant. Remove from skillet and set aside.

Wipe out skillet and return to heat. Add olive oil and swirl to coat pan. Add Brussels sprouts and cook 5 minutes or until browned, stirring occasionally. Add shallots and garlic and cook 1 minute.

Stir in cranberries, agave and 1 cup water. Partially cover pot, reduce heat to medium and simmer 5-7 minutes, or until most of liquid has evaporated and B. sprouts are just tender.

Transfer to serving bowl and stir in walnut oil and toasted walnuts. Season with salt and pepper, if desired.

Note: I did not have walnut oil so I just omitted it from the recipe and it was still delicious.


If you've never tried Brussels sprouts, give this recipe a try. You might be surprised. We were fully prepared to choke it down and take one for the FAL team, but both Eric and I went back for seconds. That's right ... a second serving of Brussels sprouts?!?

In addition to the delicious side-dish, we learned a very important lesson: never judge a vegetable by its reputation alone.

Eat Your Way Happy

Add these 3 foods to your diet and you may just boost your mood as well as your health:

1. Chickpeas
Chickpeas contain folate (folic acid), which helps make dopamine, a neurotransmitter associated with pleasure. Other folate-friendly foods include lentils, black-eyed peas and soybeans.

Try making a batch of "Harper's Hummus" and dipping bell peppers (see #3 for how this will provide an extra shot of joy) into it for a snack.



Ingredients:
4 cups (about 2½ cans) garbanzo beans (chick peas) rinsed and drained
½ cup tahini paste
1 jalapeno, diced
1/3 cup warm water
1/3 cup olive oil
Juice of 2-3 lemons
4-6 garlic cloves
1½ teaspoon sea salt
2 teaspoon ground cumin
Freshly ground pepper to taste

Directions:
Combine chick peas, tahini paste, water, olive oil and juice of 1 lemon in food processor.

Process until smooth and creamy. Add garlic, salt, cumin and pepper to taste.

Blend. Adjust seasonings if desired.

Add juice of another lemon to taste. Blend.

Refrigerate. Enjoy.

Lick the spoon.




2. Avocados
Stress depletes vitamin B6, which helps produce serotonin. Help soothe those stressed-out nerves by adding sliced avacado to salads, sandwiches and wraps. Other B6-rich include fortified whole grain cereals, salmon, and chicken breast.


3. Strawberries
Vitamin C-rich strawberries boost your immune system and fight brain cell damage resulting from constant exposure to cortisol (a stress hormone). Foods like guava, bell peppers and oranges are also high in vitamin C.

Happy eating everyone!

Green Machine

Ladies and gentlemen ... I give you the all-mighty green drink!



This delicious little concoction is packed with amazing nutrients that will help you look and feel better, and it will literally flood your body with goodness first thing in the morning. On the mornings that I choose to start my day with this tasty treat I find I have more energy, need less coffee, stay full until lunch and tend to make better eating decisions the rest of the day.

But if you must know the truth, health benefits aside, I started drinking this because my friend Melanie suggested that it would help reduce facial fine lines and wrinkles. It’s cheaper than Botox and doesn’t involve needles so I figured it was worth a try. And, while I’m hardly aging backwards, I have noticed a huge improvement in the texture of my skin and my overall appearance.

The star of this smoothie is kale which is one of the most nutritionally dense foods available. It is a nutritional POWERHOUSE that is rich in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the typical American diet. The "icing on the kale" is the naturally occurring all important phytochemicals which research suggests may protect against cancer.

I’ve been told that you can wilt kale in soups or sauté it like you would spinach but I just can’t find a yummy way to cook it that I enjoy, so I blend it. Also, since I’m not cooking it, I’m not losing any of the key nutrients through the heating process and I’m getting ALL of the fiber from the leaf and stalk since I’m not juicing it.

Green Smoothie

Ingredients:
32 or more oz. of cold, filtered water
2-3 stalks of kale (other leafy greens can work as well)
2 frozen bananas
Frozen strawberries (or any “fleshy” fruit), or frozen red grapes for sweetness
¼ cup ground flaxseed

1 scoop Juice Plus+ Complete vanilla protein powder, optional, for added nutrition and sweetness**

1 tsp milk thistle, optional (milk thistle is a seed that has been shown to be an excellent liver detoxifier; check with your doctor if you have concerns or are on any medication).

Directions:
Blend above ingredients in a blender. Add more or less water for desired consistency and more or less fruit for desired sweetness. It helps to liquefy the kale in the water before adding other ingredients for a smoother consistency.

**The protein in JP+ Complete comes from 5 different plant-based sources including soy and chickpeas so it is easier to digest and more nutritious than a highly concentrated whey protein powder. It’s also ridiculously delicious.


The smoothie does have a grainy texture due to the whole kale leaves and flaxseed so it takes a little getting used to. However, it is much more nutritious than juicing because you get all of the fiber from the kale and fruit, as well as the vitamins and minerals, which will keep you full. Play around with the combination and proportions to find a consistency you like.

Also, if you already have a favorite smoothie recipe you can experiment by just tossing in a few greens to bump up the nutrition. Other than the beautiful green hue, you probably won't notice. Your kids probably won't notice either. Our little taster Harper actually requests the green smoothie these days over his old favorite chocolate. If a 4-year old can try it, like it and come back for more I'm betting that you can too!

Bottoms up!

Squash This!

Until recently I did not purchase, or probably even knowingly eat, squash. I mean, they are these big, scary looking vegetables and I was generally clueless as to what to do with them. But, in my quest to eat more vegetables and be the healthiest version of me possible, I have had to overcome many fears, including my fear of squash. It turns out they really aren’t so scary after all. And, like most vegetables, they are packed with nutrients.

The winter squash group includes pumpkin, acorn, butternut and spaghetti squash. Like other richly colored vegetables, they provide excellent sources of carotenes. They also offer a very good source of vitamins B1 and C, folic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.

Winter squash are all in season now and at my local grocery store they are practically giving them away. Yesterday I saw they were selling acorn, butternut and spaghetti squash for a dollar a piece. Ten for $10 to be precise and you can even mix-and-match your squash. That’s a lot of squash for not a lot of dollar.

If you are feeling adventurous this weekend, I offer you two SUPER simple, SUPER tasty recipes to try. I like to serve the spaghetti squash as a main dish with a slice of whole wheat bread and a green salad to round out the meal. You could also incorporate it into your meal as more of a side dish.

You should know that Eric really enjoys the spaghetti squash and recently confessed, albeit begrudgingly, that he sleeps much better after the “veggie spaghetti” then he does after a bowl of regular pasta. That’s what happens when your system isn’t bogged down with the arduous task of digestion … it can actually rest. Things that make you go hmm.

The acorn squash recipe makes a tasty side dish although, on nights when Eric is not home for dinner and I’m feeling lazy, I sometimes bake one to share with the babies, add a small salad for me, and call it dinner. Also, this acorn squash dish also happens to be the first recipe Glennon SUCCESSFULLY attempted to cook and serve to her family, thereby making it foolproof.



Acorn squash

Ingredients:
Acorn Squash

Preheat oven to 400

Directions:
Cut squash in half and spoon out seeds.

Fill oven-safe dish with ¼ inch of water and place squash flesh-side down in pan (the hard skin will be facing up).

Bake for 40 minutes or until tender (fork or knife should slide in/out easily)

Remove from oven and spread with 1 tsp butter (I use Earth Balance, a non-dairy butter substitute) and 1 tsp orange marmalade.

Return to oven and broil for 5 minutes or until slightly browned and bubbly. (Make sure you keep an eye on it b/c things can burn fast under the broiler).

Enjoy!

Note: for a variation try drizzling the squash with olive oil and sprinkling with nutmeg, or your favorite spices, wrapping in foil and baking until tender.

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Spaghetti Squash
From the healthy kitchen of Erica Arnold



Ingredients:
Spaghetti squash

Preheat oven to 400

Directions:
Cut spaghetti squash in half and spoon out seeds.

Fill glass cooking pan 1/4 inch with water.

Sprinkle kosher/sea salt over squash for flavor.

Place pasta sauce (jar or homemade – if using jar look for all-natural ingredients and/or organic sauce) in the hollow of the spaghetti squash.

Place spaghetti squash in pan and bake for 30-45 min, or until squash is tender.

Remove from oven and let cool enough to handle; then take a fork and scrape squash away from skin (squash will come out in strands that look like spaghetti). Garnish with freshly grated parmesan, if desired.



I mean, seriously, doesn't that look good? It is strangely satisfying, I think, because you can have a heaping bowl full of "pasta" without the guilt or tummy ache. Try it and let me know what you think!