Healthworks

Spiced Raw Cocoa

It happened.  It has snowed.  And with that comes my desire for warm stuff... especially warm beverages.  Warm chocolate beverages, to be exact.  However, not wanting to indulge in too much of the sweet stuff I decided to whip myself up something a tad more healthy.  It actually turned out quite well, so I decided to share...

Erin's Spiced Raw Cocoa

In a Vitamix, blend together (keeping in mind I was not measuring, so these are as close to exact as I can get):

• 1/4 cup raw almonds
• 2-3 tbsp raw cocoa
• 1-2 tbsp pure maple syrup
• 1 tsp vanilla extract
• 1/2 tbsp ground cinnamon
• pinch chili powder
• pinch sea salt
• 1 1/2 cups water

Blend until smooth.  Try a sip before serving, you may want to spice or sweeten it up a tad more.  With a Vitamix, you can blend on high until it gets warm (which is what I did).  It should serve 2, but I chose the big mug and served it all to myself.

 

 

 

Nut Milk

 

As you can probably tell, if you have looked at any of my previous recipe posts, there are a few smoothies.  I just can't seem to get enough of them.  I have one for breakfast every morning because it is a quick and easy way to get good, nourishing foods into my body.  This recipe is for a tasty nut milk that my brother came up with.  It's my new favorite.  :)

• 1/4 cup almonds (soaked overnight & rinsed)
• 1/4 cup sunflower seeds (soaked overnight & rinsed)
• 1/4 cup hemp hearts
• 1/2 tsp vanilla
• pinch sea salt
• 1-2 dates, pitted
• 3 cups water

Toss all your ingredients in your blender and mix until smooth.  You can strain it or leave as is... my family usually leaves it and goes for the extra fibre.  Store it in a glass pitcher in your fridge for up to 2 days, or use as a base for your favorite smoothie!  (My smoothie of choice this morning was pear, ginger, avocado & spinach.)

*Image source unknown.  If this is your image, please contact me so I can properly source it.

Hemp Seeds

 

I love this recipe.  {Thanks to Sarma Melngailis, who published a couple of incredible books on raw food: Living Raw Food & Raw Food/ Real World.}

Hemp Milk Recipe

• 1 cup hemp seeds
• 4 cups filtered water
• 1 banana
• 3 tbsp raw agave nectar (or sweeten to taste w/ other natural sweetener)
• 1 tbsp vanilla
• 1 tbsp coconut oil
• pinch sea salt

Add all ingredients to high-speed blender and mix until smooth.  Enjoy!

*****************************************************

The following facts are according to Rocky Mountain Grains, who are our Hemp Heart (seed) distributors:

Hemp Hearts are about 1/2 Oil and 1/3 protein - For Extreme Cellular Health and Energy

• Greatly exceeds most energy bars for energy and provides this energy in a better form – not sugar and saturated fats.
• Greatly exceeds most energy bars for protein and provides a complete spectrum of vital, natural proteins.
• Five tablespoons (55g) contains 314 calories of energy from 20 g protein.
• Contains 23.2 g unsaturated fats (14.9 g Omega 6 and 4.7 g Omega 3), and 2.7 g saturated fat.
• Serving also contains 5.9g carbohydrates, 3.3 g fiber, 2.6 mg iron, 40.6 mg calcium, 5 mg sodium, 5 mg Vitamin E, .55 mg vitamin C, .07mg vitamin B6, .18mg vitamin B2, .76 mg vitamin B1, 1200 IU vitamin D, 2.2 IU vitamin A, .38 g Potassium, .4 g Phosphorus.

Contains all the Required Proteins in the Best Proportions for Human Nutrition

• More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food.
• Better spectrum of available proteins than soybeans--without the soybean anti-nutritional factors.
• An excellent protein product for everyone – mothers, babies, body builders, convalescents, old folks.
• Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

The Oil Component Consists of Preferred Ratios of All Essential Fatty Acids (EFA'S)

• With 78% essential fats, hemp oil greatly exceeds soy oil @ 40%, canola oil @30%, olive oil @ 10% and other oils.
• Hemp oil contains more "Omega 3" EFA components (19%) than are found in any fish and in most fish-oil supplements.
• Omega 3 and Omega 6 essential fats may reduce cholesterol, blood pressure, coronary heart disease and stroke.
• The ratio of Omega 6 to Omega 3 EFA’s in hemp oil is thought to be the best in nature for promoting cellular health.
• In reducing inflammation, hemp foods may be beneficial to those with arthritis, eczema, psoriasis--even tuberculosis.
• In improving circulation and reducing inflammation, hemp products may be particularly beneficial for diabetics.
• As a rare source of GLA, hemp foods may be beneficial to those too ill to synthesize this EFA from other fats.
• Hemp oil contains plant sterols which may reduce the risk of colon and prostate cancer.

Gluten-Free Pancakes

This recipe is not your typical pancake recipe - it is composed of ingredients that are more healthful than your average pancake mix.  They tend to be a bit smaller in size, but are great for kids.

Thanks to Elana Amsterdam, author of The Gluten-Free Almond Flour Cookbook and an amazing gluten-free recipe blog, I have a fantastic recipe to share with you.  Mmmm.... comfort food. 

Almond flour is made of ground raw almonds, high in monounsaturated fats which reduce the risk of heart disease.  They are also high in magnesium (helping to improve the flow of blood, oxygen and nutrients throughout the body) and potassium (essential for maintaining normal blood pressure and heart function).  So, as you can already see, almonds are very good for the heart and cardiovascular system.

Almonds are also very high in protein - a quarter cup contains more protain than the typical egg.

 
Gluten Free Pancakes

by Elana Amsterdam

• 2 eggs
• 1/4 cup raw agave nectar
• 1 TBSP vanilla extract
• 1 1/2 cups almond flour
• 1/2 tsp sea salt
• 1/2 tsp baking soda
• grapeseed oil for sauteing

In a blender, combine eggs, agave and vanilla and blend on high until smooth.  Add almond flour, salt and baking soda and blend again to incorporate dry ingredients into batter.  Let batter sit for 15-20 minutes to thicken up.  Warm grapeseed oil in a large skillet over medium heat.  Ladle pancake batter onto skillet.  Pancakes will form little bubbles, when bubbles open, flip pancakes over and cook other side.  Remove from heat to a plate.  Repeat process with remaining batter, adding more oil to skillet as needed.  Makes 12 pancakes.

It doesn't look like much but...

 

It satisfies every time! It could be my best creation yet. (Sorry for the grainy pic... my new-to-me zoom lens is finicky with lower light.) I am going to include the recipe b/c I feel the need to share my creation. Whenever I have a desire for something sweet, I go running for my Vitamix and whip up a smoothie. This one seems to satisfy my cravings every time.

1/4 cup natural almonds (not roasted) or raw almond butter

2 pitted dates

1/2 tsp vanilla

pinch sea salt

1 tbsp coconut butter (not to be confused with coconut oil). My fave is by Artisana.

1 1/2 tbsp raw cocoa or cocoa nibs or 8-10 cocoa pods

1 1/2 cups water

1/2 cup spinach leaves

3-4 mint leaves

*extra agave nectar to taste

 

Enjoy!!!

Goodness In a Blender

This morning I was baking up a batch of yummy Coco-Carrot Pineapple Muffins.  I had about 1/2 a 16oz. can of pineapple, plus the juice, left over from my baking.  I had not eaten breakfast yet, so I decided to make myself a smoothie with it.  What resulted was pure bliss!  This was quite seriously one of my favorite green smoothies thus far.  (I am a green smoothie junkie, and am always trying out new combinations.) 

Pineapple Green Smoothie

• 8oz. can pineapple + juice
• 2 cups filtered water
• 1/2 tsp vanilla (or 1/2 vanilla bean)
• 2 pitted medjool dates
• 1/2 cup raw almonds
• 2 handfuls spinach

Throw everything in your blender (I use a Vita-Mix) and mix until smooth.  Share with a friend and enjoy!

Summer Treat

This pie makes my mouth water.  And is it so GOOD for you.  **I encourage you to use organic strawberries - this is the cheapest time of year to buy them.**

Raw Strawberry Pie
By Colleen Patrick-Goudreau

It is best when served within an hour or two of preparing it, since
it is at its most fresh then, but it holds up just fine in the
fridge.

Preparation Time: 20 minutes
Chilling Time: 1 hour
Servings: 8-12

Crust:
2 cups raw almonds or pecans
3/4 cup pitted dates, preferably Medjool

Filling:
5 cups sliced ripe strawberries
5 pitted dates, soaked 10 minutes in warm water and drained
2 teaspoons fresh lemon juice

Place the nuts in a food processor and grind until they’re a coarse
meal. Add the 3/4 cup of dates (for the crust) and process until
thoroughly combined. Press the mixture into a non-stick or very
lightly oiled pie plate or spring form pan.

Arrange 4 cups of the sliced strawberries on top of the crust and set
aside.

In a food processor or blender, combine the remaining 1 cup of
strawberries with the 5 soaked dates and lemon juice. Puree until
smooth. Pour the sauce mixture over strawberries.

Refrigerate the pie for 1 hour before serving. This will help the pie
set and will be perfect for slicing.

Naturally Dyed Easter Eggs

Dyeing eggs with vegetable materials takes more time than using commercial egg dyes, but it is truly amazing to see the colors hidden in the plants around us! Here are some ideas for getting started, but experiment and be creative with the colors provided by nature.

General Directions 1. Wash and rinse eggs before dyeing to remove any oil or coating which may prevent the dye from sticking. 2. Put plant material in a small saucepan. Use enamel, glass, or Teflon, as metals will affect the colors of the dyes. 3. Add just enough water to cover plant material. Add 4 Tablespoons of vinegar and 2 Tablespoons salt and boil for 30 minutes. 4. You can now add eggs and more water if needed to cover. Continue boiling to use the hot dyeing technique or remove from heat and let cool to use cool dyeing technique. Techniques: Boiling eggs in the dye creates darker colors. For more color allow eggs to soak in dye overnight. Cold dipping produces soft translucent shades. The eggs and dyes are boiled separately and the eggs are placed in dye after both have cooled. Rotate eggs to avoid uneven coloring. Batik eggs are multi-colored. Cut out designs from masking tape or use vinyl stickers to cover parts of the egg. Dip eggs into dye. Remove from dye and blot any drips. Remove tape when eggs are dry. Apply more covering and repeat the process. Start with the lightest colors and progress to the darker. If you want to keep an area a certain color, you need to keep it covered. Use crayons or paraffin to create designs or drip melted wax to cover areas of the egg. To create half and half eggs dye entire egg in a boiling bath. Place egg and cold dye in a small cup. Prop the egg against the cup to allow only half the egg to be in the dye. The second color needs to be darker. Onion wraps: Rub eggs with vinegar and wrap in onion skins. Secure the skins with cotton string, dental floss or narrow rubber bands and boil. Use many layers of onion skin to create a deep and rich color. Pre-dampening the skins helps them to stick to the eggs. Plaids and stripes: Dye eggs wrapped with rubber bands. Allow to dry and remove rubber bands. Wrap with more rubber bands and dye with another color. Repeat until you have achieved desired result. Tips: Try rubbing your eggs gently under warm running water after removing from dye bath to create different effects. After your eggs dry, rub with vegetable oil and a soft cloth to obtain a deep and glossy finish. Colors Brick red - red onion skins, paprika, chili powder Mauve - fresh or frozen cranberries Lavender, purple - fresh or frozen blueberries Yellow - generous amount turmeric Rich brown - ground coffee or black tea leaves Green - spinach, chopped carrots, carrot tops, chopped red cabbage Blue - 4-6 cups chopped rd cabbage. Strain and use as a cold dye, overnight Chartreuse - Boil in turmeric then cold dye in red cabbage Soft brownish pink - 1-2 cups grated beets. Boil eggs in dye then let sit overnight Yellow orange - brown onion skins

Quinoa Tabbouleh

A nice light, yet filling, dish for spring!

INGREDIENTS

• 2 cups water
• 1 cup quinoa
• 1 pinch salt
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• 1/4 cup lemon juice
• 3 tomatoes, diced
• 1 cucumber, diced
• 2 bunches green onions, diced
• 2 carrots, grated
• 1 cup fresh parsley, chopped

DIRECTIONS

1. In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
2. Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.