The Food Blog
Almond Coconut Cookies with a Raw Dark Chocolate Syrup ( No Bake) (0 Comments)
These uniquely tasty treats will delight the almond lovers with intense flavor and aroma. They’re packed with energizing nutrition to pick you up while keeping you satiable. A guilt-free breakfast cookie, or anytime snack on-the-go. This has a great source of vitamin B and E, calcium, magnesium, iron, healthy fat, natural sugars and protein.
SERVES: 25-30
INGREDIENTS:
1/4 cup raw almonds, sliced or whole
3/4 cup raw almond butter
3 tbsp shredded coconut, verified Non-GMO and unrefined
3 tbsp raw honey
1/4 tsp sea salt
1-2 tbsp flaxseed meal
INSTRUCTIONS:
If using whole almonds, blend until coarsely chopped in a food processor, about 15 seconds.
Transfer chopped almonds to a large bowl. Add in the remainder of the ingredients and blend well. Keep stirring until a stiff, very chunky dough forms. You may either use a wooden spoon or just your hands to blend the ingredients.
Roll the dough in a walnut size between your palms to form a ball that’s about 1 1/2 inch in diameter. Gently press the ball between your palms to form a cookie. Rinse and dry hands periodically due to stickiness.
Place cookie on a sheet or container with a layer of parchment beneath the cookie, covered, and keep refrigerated for 2-3 weeks. You may place in the freezer and let thaw for just a few minutes.
For garnishing, sprinkle shredded coconut over the cookie or dark chocolate syrup that is actually good for you. Recipe below.
RAW DARK CHOCOLATE SYRUP
A good source of antioxidants, B vitamins, magnesium, calcium, iron, sulfur, zinc, copper, protein, manganese, fiber and healthy fat.
INGREDIENTS:
3 tbsp local honey
2 tbsp raw dark cocoa powder
1 tsp coconut oil, unrefined
dash of ground cinnamon
pinch of sea salt
INSTRUCTIONS:
Place all the ingredients in a small bowl and stir vigorously to blend. This mixture should mimic a traditional chocolate syrup.
Store the syrup in a sealed container and refrigerate for up to 1 month.
NUTRITIONAL VALUE: Calories 63; Total Fat 5.1; Sodium 20mg; Potassium 71mg; Total Carbohydrates 3g; Sugars 1.4g; Dietary Fiber o.7g; Protein 2g; Calcium 2% and Iron.
Crock Pot Kale, Mushroom and Chickpea Soup (0 Comments)
This is not only a delicious dish, but it will nourish your mind, body, and soul. It keeps you feeling satisfied while warming you up. A super simple dish to create and enjoy with family members, or just yourself. I, also, decided to complement this soup with cheese quesadillas. This is a hearty and healthy nutrient dense meal that is flavorful and so so good. Also, i recommend that you produce extra for storing leftovers in the refrigerator because it gets even better the day after. Mmmmmm!!
Kale has so many wonderful health benefits such as a great source of full vitamin C complex and cancer-fighting carotenoids. An excellent source of iron, calcium, magnesium, vitamin K and potassium. so give kale a try. Try them! Try them! You may like them!
Chickpeas are so versatile in many dishes, inexpensive, and nutrient dense type of food. Love chickpeas! They are rich in folate, manganese, tryptophan, copper, iron and healthy protein of course. Chickpeas are a great natural remedy for those of you having sleepless nights, due to the content levels of tryptophan.
SERVES:4-6
INGREDIENTS:
2 tbsp cold pressed olive oil
1 medium onion,
2 garlic cloves, minced
2 organically grown carrots, peeled and sliced
2 cups baby bella mushrooms, cleaned and sliced
2 cups chick peas, drained and rinsed
3 cups organic vegetable broth, low sodium
1 cup filtered water
4-5 baby red potatoes, quartered
2 cups organically grown kale, rinsed and chopped
1 bay leaf
1 tsp dried basil
1/2 tsp dried terragon
sea salt, to taste
black pepper, to taste
INSTRUCTIONS: In a saucepan, medium heat, heat olive oil until shimmering. Add the onion, season with salt and pepper, and cook until translucent, about 5 minutes. Add the carrots, mushrooms and garlic to the pan, cook until fragrant, about 3 minutes.
Remove from stove and place ingredients into the crock pot. Add the remainder of the ingredients, except for the kale. Set on low for 8-10 hours, or 6 on high.
When ready to serve, add the kale in the serving bowls and pour the soup from the crock pot and place in the bowls. You may add fresh herbs, spice, or heat for garnishing. Enjoy!
NUTRITIONAL VALUE: (For 6 serving) Calories 176; Total Fat 5.7g; Sodium 450mg; Potassium 418mg; Total Carbohydrates 27.2g; Dietary Fiber 5.1g; Sugars 2g; Protein 5.7g; vitamin A 73%; vitamin C 59% and iron 14%. This dish is low in saturated fat, no cholesterol, high in dietary fiber and manganese, very high in vitamin A, B6 and vitamin C.
Eggs Florentine with Mushrooms (0 Comments)
Here is a quick, healthy and super simple dish that is loaded with vitamins, antioxidants, fiber and protein. This dish is great for breakfast, brunch, or a light meal. There are so many variations to this type of meal. Today, i kept it simple with only using a stove top pan style with a saute of organic mushrooms and baby spinach in a garlic-olive oil, topped with a dash of cayenne pepper for a kick of heat. A wonderful dish to enjoy by yourself or with family. A dish easy to whip up in matter of minutes and just simply delicious.
The term “Florentine” in the title of any recipe means spinach. This is because spinach was popularized in Europe by Catherine De Medici, a powerful Italian heiress from Florence. As queen of France and the mother of three subsequent monarchs, quite very influential and insisted that spinach be consumed at every meal.
Spinach is not now recommended to consume in high amounts due to the levels of oxalate, a poisonous substance, that can increase the risk of kidney stones in some people if eaten to frequently. However, spinach, has numerous health benefits such as the richness of antioxidants, vitamin C A, C, E, K B6 and B9. Also, a great source of minerals like magnesium, calcium, potassium and omega 3 fatty acids. The good for you lutein present is a great defense against eyesight deterioration.
SERVES: 2
INGREDIENTS:
2 tbsp olive oil
1 garlic cloves, minced
1 small onion, peeled and thinly sliced
2-2 1/2 cups organic baby spinach
1 cup fresh organic mushrooms, baby bella or shiitake
2 free range local eggs, large
dash, cayenne pepper
dash, sea salt
dash, black pepper
2 multi-grain English muffins, sliced in half
INSTRUCTIONS:
In a saucepan, over medium heat, sweat the onions, garlic and mushrooms until fragrant and soft. Reduce heat to low; add the baby spinach and cover. let cook for a few minutes until wilted. Remove from heat and set aside.
In a separate saucepan, over low to medium heat, add dash of olive oil to the pan. Bring up to temperature; add the eggs to the pan carefully; let cook for just a few minutes. Season with sea salt and black pepper. Don’t over cook. Just until white are set and yolk isn’t runny. Then flip for just another minute.
Once the English muffins are toasted, plate the muffin first. Add the desired amount of the mushroom and spinach saute, and then the egg. Season with sea salt and pepper; sparingly. If you would like to kick it up a notch, sprinkle cayenne pepper, hot sauce or chili powder. You may add a hollandaise sauce as well. Be creative and make it your own.
NUTRITIONAL VALUE: Calories 265; Total Fat 19g; Cholesterol 166mg; Sodium 290mg; Potassium 365mg; Total Carbohydrates 18.4g; Dietary Fiber 5.8g; Sugars 3g; Protein 10.9g; vitamin A 61%; calcium 11%; vitamin C 25% and iron 18%.
Lemon Ricotta Pancakes with a Citrus-Berry Compote (0 Comments)
Ahhhh…..breakfast, couldn’t live without it! There are pancakes, but then there are melt-in-your-mouth goodness. The absolute perfect couple combination of bright, refreshing lemon zest and the light and fluffy ricotta. While the ricotta adds richness, the egg white create a light and airy feel, and the lemon adds a fresh flavor to this lovely dish. One Sunday morning, i decided to make pancakes for the family, but not just ordinary pancakes. I always love to experiment in the kitchen. I had flipped through a book i recently purchased for inspiration and thought I would try the lemon-ricotta route. I kept with the basic utilization of ingredients, but with a slight variation of the flour mixture, the coconut palm sugar and the compote. Instead of raspberries, which aren’t in season now, i used fresh in season orange slices, the zest, strawberries and dried organically grown cranberries for the compote. Although it looked like many steps, in the end it came together quite nicely. The end result was heavenly. It’s always a plus when the children enjoy it as much as you do. A definite two thumbs up with the whole family.
We all know the cheese provides a great source of protein and calcium. The protein in this food group can slow down the absorption of carbohydrates eaten at the same meal, therefore balancing blood sugar levels while improving mood too. The calcium content keeps teeth and bones strong while reducing and protecting against osteoporosis. It provides additional nutrients like zinc and biotin. A great alternative for PMS symptoms for women. Ricotta is a good source of selenium, an antioxidant, that can prevent arthritis . This type of cheese can be part of a healthy diet when using in moderation and choosing reduced fat varieties.
Serves: 4
INGREDIENTS:
2 fresh oranges
8 ounce fresh organic strawberries
1/3 cup pure maple syrup
3/4 cup ricotta cheese
1/4 cup coconut flour
1/4 cup all purpose flour
3 free range organic eggs, large and separated at room temp.
2 tbsp coconut palm sugar
2 tbsp unsalted organic butter
1 fresh lemon, zest
olive oil, for cooking
INSTRUCTIONS:
In a small saucepan, over medium heat, combine the sliced oranges, strawberries and maple syrup together; stirring occasionally. Cook for about 3 minutes or just until the berries release some juices. Set aside and keep warm.
In a medium bowl, whisk together the ricotta, flour, egg yolks, sugar, melted butter and lemon zest. In a separate bowl, using a hand mixer on high speed, beat the egg whites until you reach soft peaks. Then scoop the whites into the batter, folding them in (making circular motions) evenly, with a wooden spoon.
Place the griddle over medium heat until hot. Lightly oil the griddle. For the pancake, pour about 1.4 cup of the batter onto the griddle; cook until bubbles form on the surface top. Flip the pancake and cook until the other side is golden in color; about another minute more. You transfer the pancakes onto a baking sheet and warm in the oven, or serve immediately. Repeat with the rest of the batter.
Pour the citrus berry compote into a serving bowl. Serve with hot pancakes, with compote on the side.
Enjoy!
NUTRITIONAL VALUE: Calories 304; Total Fat 113g; Cholesterol 112mg; Sodium 100mg; Potassium 413; Total Carbohydrates 40g; Dietary Fiber 6.8g; Sugars 24g; Protein 12.3g; vitamin A 11%; calcium 24%; vitamin C 137% and iron 9%. Although may be high in sugar and cholesterol(may omit or replace), it’s low in sodium, high in manganese and selenium, and very high in in vitamin C types of dish.
Non-Dairy Crepes with Caramelized Bananas and Dark Chocolate Sauce (0 Comments)
I’ve been having crepes on my mind and thought it would be the perfect opportunity to create something magical for my loved ones for Valentine’s Day. Since Valentine’s Day and the destination of Paris is quite romantic, it would make the perfect complement for this special day. This dish brings me back to my wonderful travels to Paris, France with the enjoyment of the sights, sounds and the amazing food of this unforgettable city. The food is just exquisite from the simple croissant, to the lovely baguette, the lavish main dishes and the heavenly desserts. My friend and I thought we had died and gone to heaven. What an amazing experience.
This breakfast dish is a non-dairy style with caramelized sliced bananas, a simple chocolate sauce topped with crumbled walnuts. You may also use fresh whipped cream for added flair. The sky is the limit. You may experiment with other flours for the crepes created in your own kitchen and many various ingredients for the filling aspect. The crepes could be made ahead of time and kept covered in the refrigerator for when needed. It’s a lot easier to create than you might think. I hope you have fun creating in the kitchen.
SERVES: 4
INGREDIENTS:
6 tbsp organic unsalted butter
1 1/2 cups almond milk
2 free range eggs, large
1 tsp sugar
1/4 tsp sea salt
1/2 cup all purpose flour
1/2 cup organic stone ground whole grain flour
3/4 cup heavy cream
1/4 lb dark chocolate chips, or bittersweet
2 whole bananas, peeled and sliced
1 tbsp organic coconut palm sugar
1/4 cup organically grown raw walnuts, chopped
INSTRUCTIONS:
In a blender, combine 2 tbsp of melted butter, 1 cup plus 2 tbsp of almond milk, eggs, sugar, and salt. Add the flour and process until smooth, Pour into a bowl and cover. Refrigerate for at least 2 hours, or over night.
In a non stick 8 inch frying pan, lightly oil on medium high heat. Add the remaining 2 tablespoons of milk to the batter. Whisk well. Pour 1/4 cup of the batter into the pan while tilting in a circular motion to cover the bottom evenly. If any holes, drizzle the batter over it. Cook until lightly browned, about a minutes or two. Check and look underneath to make sure. Then, flip and cook the other side for another minute more. Transfer to the plate. You may use wax or parchment in between the layers, but not needed. Proceed in the same fashion with the rest of the batter. You should have about eight. Set crepes aside. Cover with plastic wrap and refrigerate if not using right away.
In a small saucepan, bring the cream to a simmer over medium heat. Remove from the heat and add the chocolate. Let stand for a few minutes, then whisk well until smooth. Cover and set aside to keep warm.
in a separate pan, use tbsp butter and warm over medium heat. Add the bananas and cook, stir gently, until heated through, about 2 minutes. Add the sugar and cook until dissolved, about another minute. Remove from heat.
Place the crepe on a serving dish and add the caramelized banana slices on the lower right side of the crepe. Fold the crepe in half from left to right, then in half again from top to bottom to cover the bananas, forming a triangle. Repeat with the rest of the crepes and bananas. Drizzle with the chocolate sauce, sprinkle with walnuts. Serve immediately.
NUTRITIONAL VALUE: Calories 526; Total Fat 30g; Cholesterol 54mg; Sodium 140mg; Potassium 59mg; Total Carbohydrates 59g; Fiber 6.2g; Sugars 25; Protein 8.9g; vitamin A 12%; calcium 3%; vitamin C 10% and iron 12%.
Easy Breezy Peanut Butter and Oat Truffle Balls (0 Comments)
Here is a super simple, no bake, on-the-go snack. These tasty treats are raw, vegan, contains no processed ingredients and will satisfy your sweet tooth cravings. This concoction of good for you peanut butter adds a powerful mix of vitamins, proteins, and some healthy fats that compliment the benefits of this simple super food of oatmeal. With very little effort in the kitchen, they come so nicely together. The best part about these small but powerful creations is the versatility in creating them. You may use other nut butters, crushed nuts, seeds, shredded coconut for coating, or even your favorite dried fruits. So, go ahead and create your own masterpiece of a delicious desserts.
SERVES: about 40, depending on the size
INGREDIENTS:
2 1/2 cups organically grown rolled oats, regular or gluten free
1 1/2 cups organic peanut butter, creamy or chunky
1/4 cup certified organic maple syrup
1/4 cup dark cocoa powder, for coating
INSTRUCTIONS:
In a medium bowl, combine oats, peanut butter, and maple syrup. Stir well with a spatula until incorporated.
Cover the bowl and let chill in the refrigerator; about one hour, or overnight.
Next, place the amount of cocoa powder in a small bowl. Remove the truffle mixture from the refrigerator and scoop 1 to 1 1/2 tbsp each time and roll between your palms into a smooth ball. Place the truffles into the powder and lightly coat.
When completed, place balls in an airtight container in the refrigerator for up to a week.
Enjoy!
NUTRITIONAL VALUE: Calories81; Total Fat 5.2g; Sodium 51mg; Potassium 85mg; Total Carbohydrates 6.7g; Dietary Fiber 1.1g; Sugars 2g , Protein 3g and Iron 6%. This has no cholesterol, high in manganese and very high in vitamin B6.