GOLDEN MILK GOODNESS

HEALTHY + HEALING GOLDEN MILK

TWO WAYS // TWO 5 MINUTE RECIPES

 “Digging for gold” appears to be the theme of my winter 2017. I left my home in Hawai’i for a few weeks to chase the changing fall leafs on the mainland and spend the holidays with my beautiful family. Before embarking on my mainland voyage, I enjoyed as many golden-hour sunset sessions at my favorite beach down the road and soaked my skin in as much sunshine as possible to maintain any trace of golden beach glow before my long distance travels. Since flying to the chilly east coast, I have taken time each day to enjoy a warm and grounding beverage before breakfast. This simple, healing anti-inflammatory milk is my absolute favorite. 

Golden Milk (or Golden “Mylk” for the plant-based peeps) is a creamy, comforting, dairy-free, slightly spicy, slightly sweet, spiced hot milk drink that’s filled to the brim with nutrients and minerals. This is the perfect caffeine-free coffee or tea alternative to begin your day with an adrenal gland boost. It is also a delicious winter time afternoon pick-me-up when you’re in need of something rich or sweet. 

For those of you lucky enough to enjoy your holiday season in the tropics, I've made sure to include my favorite golden smoothie recipe. It is one of my favorite summer time favorites and is the perefect meal to bring with you on your next beach or out door adventure. 

Before we dive into these recipes, there are a few tricks of the turmeric elixir trade I’d like to share with you. Most golden milk recipes call for a plant based oil to emulsify and thicken the drink. Although this add-in isn’t necessary, when incorporated properly, it can add a touch of healthy fat and make the turmeric more available for our bodies to absorb (as it is fat soluble.) I’d reccomend a high quality, extra virgin or un-refined coconut oil. You may notice down below that there is an ingredient you may not expect in your delicious, morning beverage. (Hint: It’s black pepper.)

Although it may appear to be the odd ball out in this recipe, black pepper is a crucial addition when enjoying turmeric. Just a pinch of black pepper makes the curcumin in turmeric more bioavailable. You’ll barely taste the pepper at all, and trust me when I tell you the health benefit is worth the crack (or two) on top. Lastly, as for sweeteners, my favorite source of non-processed sugar in nature comes from dried medjool dates. You can purchase them at most grocery stores or health food shops. They sort've look like giant raisins. If you’re unable to find dates, you can easily substitute them for maple syrup. But honestly, you should really keep an eye out, because they are easily one of my favorite foods. 

HEALTH BENEFITS (AND WHAT IS CURCUMIN?)

  • Two teaspoons of turmeric offers 16 calories, 17% daily manganese and 10% daily iron. It is a great source of vitamin B6, dietary fiber, and potassium.
  • Curcumin is the main active ingredient in turmeric and contains powerful anti-oxidant properties. Curcumin fights inflammation in the body on a molecular level. Did you know that chronic, low-level inflammation is believed to play a role in the development/progression of  heart disease, cancer, metabolic syndrome, Alzheimer’s and various other degenerative conditions? 
  • Not only does Curcumin act as an antioxidant in the body, it also neutralizes free-radicals and boosts the activity of your body’s own antioxidant enzymes, which further increasing your antioxidant strength.

Okay, now onto the sweet stuff. Lets get golden. 

GOLDEN MILK RECIPE

SERVED HOT // SERVES ONE

INGREDIENTS

• 1  cup coconut milk (Made fresh, canned or store bought)

• 1 cup unsweetened plain almond milk (Made fresh or store bought)

• 1 1/2 tsp ground turmeric (can be fresh or powdered - both taste amazing!)

• 1/4 tsp ground ginger (fresh or powdered!)

• 1/4 tsp ground cinnamon

• 2 Pitted Dates (or 1 Tbsp. Pure Maple Syrup) 

• Pinch ground black pepper

• Optional * 1 Tbsp (15 g) coconut oil

 

INSTRUCTIONS

1. Blend all ingredients in a high speed blender until smooth (to ensure no date, fresh turmeric, or ginger chunks remain in tact.) If you are substituting maple syrup for dates, or powdered Turmeric or ginger for fresh, you will not need to blend. 

2. Pour mixture into a small sauce pan on the stove top to warm. Whisk to combine all ingredients and slowly warm over medium heat. Make sure to not boil your golden milk, just heat it slowly while whisking for 3-4 minutes until frothy and smooth. 

3. Turn off heat and serve immediately. 

4. Golden milk is enjoyed best when hot and fresh. Leftovers can be kept in the refrigerator in a covered container for 3-4 days. Reheat on the stovetop until hot when you plan to sip on some sweetness next. 

 

GOLDEN MILK SMOOTHIE

SERVED COLD // SERVES ONE

INGREDIENTS

1 Large or 2 Small Frozen Bananas

1  cup coconut milk (Made fresh, canned or store bought)

1 cup unsweetened plain almond milk (Made fresh or store bought)

 1 1/2 tsp ground turmeric (can be fresh or powdered - both taste amazing!)

1/4 tsp ground ginger (fresh or powdered!)

1/4 tsp ground cinnamon

 2 Pitted Dates (or 1 Tbsp. Pure Maple Syrup) 

 Pinch ground black pepper

1 Serving Garden of Life Vanilla Chai Protein Powder

 

INSTRUCTIONS

The night before your golden breakfast, make sure to remove all peels from your ripe bananas and chop them up into small-ish chunks before popping them in a ziploc bag or tupperware container. Store them in the freezer overnight. In the morning, combine all ingredients in a high speed blender and blend until smooth. Make sure you removed the pits from the dates. Then double check again. Add in Ice or additional plant milk if you desire. Serve cold in a tall glass with a re-useable straw. Cheers!

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My Favorite Raw Organic Protein Powders

Garden of Life Raw Organic Protein is a Certified Organic, Non-GMO Project Verified RAW Vegan Protein powder made with 13 Raw sprouted proteins delivering 22 grams of protein.

Featuring 22 Raw and organic sprouts, Raw Organic Protein is an excellent source of complete protein—providing 22 grams and 44% of the Daily Value—including all essential amino acids. Raw Organic Protein contains RAW Food-Created fat-soluble vitamins A, D, E and K and supports digestive health and function with live probiotics and protein-digesting enzymes. Raw matters because heat can denature proteins, reducing their availability to your body. Garden of Life’s Certified Organic plant proteins are different—always gently produced at low temperatures, without any added fillers or carriers, preserving their complete amino acid integrity and whole-food, Certified Organic, Non-GMO goodness.

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Cheers! Enjoy a healthy and healing holiday season.

Warmest aloha

XXX

Amelia 

 

HIPPIE LUNCH BOX SMOOTHIE BOWL // GUEST BLOG WITH ELI KEATON

HIPPIE LUNCH BOX SMOOTHIE BOWL 

GUEST RECIPE BLOG WITH ELI KEATON // READ THE ORIGINAL HERE

Eating a plant based diet requires us to get our amino acids + phytonutrients from potent sources like sea algaes, hemp seeds, and bee food. I love blending mineral rich elements into my bombs + bowls to ensure I don't blow it while making food art. I have noticed that most food stylists are drawn to making sweet-based creations. Maybe because of the colors, what we associate cognitively with something being sweet, or because culturally something sweet is such a delicacy and has always been taught to us as being a treat. This cultural element inspires higher reception via social media platforms. So here it is, me taking advantage of the beauty fresh treats offer! 

Most people have an extreme mineral deficiency without even knowing it....we have some vitamins....a lot of protein....and tons of carbohydrates in our diet. What we lack is the right kinds of fat and minerals! I constantly have nuts soaking and dehydrating in my kitchen because I use them for almost all  of my alchemical potions + treats. They are such an awesome, versatile way to get this stuff into our system. Without soaking though, we aren't given access to the bounty held inside that nourishes our brain + strengthens our bones + cleanses our skin organ. 

HIPPIE LUNCHBOX

SERVES 1

FILLING ࿉
1/2 CUP FROZEN MANGO
1 BABY FROZEN BANANA (If you are on mainland, half of a banana)
1 SMALL CUCUMBER
1/2 CUP RAW COCONUT WATER
HANDFUL OF ACTIVATED WALNUTS* 
1 TSP CHLORELLA (more to taste)

TOPPING ࿉
1 TABLESPOON NUT BUTTER
1 SCOOP BLUE MAJIK
1 TSP DRIED BEET POWDER
1 TSP BEE POLLEN
BANANA CHUNKS + STARS
1 MAQUI-SALTED PB MINT COOKIE*
MAQUI BERRY POWDER

METHOD ࿉

  1. BLEND ALL FILLING INGREDIENTS TOGETHER AND POUR INTO MEDIUM SIZE BOWL. 

  2. TOP WITH THE GOLD. ENJOY IN THE OPEN AIR!

 

MAQUI-SALTED PB MINTS

 MAKES 12


1 cup walnuts
1 cup dates
1/4 cup peanut butter
3 tablespoons cacao
1/2 tsp sea salt
4 drops peppermint essential oil

1/4 cup coconut oil  
1/3 cup peanut butter
3 tablespoons maple syrup

2 tablespoons maqui berry + 1 tsp sea salt  mixed together.

  1. Process walnuts down to a fine crumble. 

  2. Add the dates + peanut butter + cacao + sea salt until a dough like consistency forms. 

  3. Roll into one inch balls and flatten to create 12 or so flattened discs (mints). Set in freezer while you make the coating.

  4. Whisk together melted coconut oil + peanut butter + maple syrup together until well combined. 

  5. Take frozen discs and dunk each side until fully coated. Pop back in the freezer. After 10 minutes, dunk a second time for the second coating. 

  6. While your cookie icing is still wet, sprinkle the maqui berry sea salt mixture on each of the cookies. 

  7. Freeze another 10 minutes before serving. Store in an airtight glass container in freezer. 

 

ENJOY X MAHALO ELI KEATON

COCONUT + CACAO BLISS BITES // GUEST RECIPE WITH TARYN DAVIS

COCONUT + CACAO BLISS BALLS

 

GUEST RECIPE BLOG WITH TARYN DAVIS // READ THE ORIGINAL HERE

You've probably seen them at vegan cafes and speciality health food stores...sold for something like $2 a bite. I don't know about you, but that's a bit outrageous considering - these babies are NO BAKE, minimal ingredients, and ridiculously easy to make. They are my ABSOLUTE favorite snack, dessert, and mid day pick-me-up.

Energy dense, packed with fiber, natural sugars, potassium, manganese, magnesium, and the opportunity for plenty of other vitamins, minerals, and superfoods depending on what you decide to make them with. 

These "bliss balls" actually live up to their name because one of the main ingredients is raw CACAO. Cacao contains a natural mood booster, anandamide. This bliss molecule creates a feeling of Euphoria in our bodies. In addition, cacao also contains another compound (PEA) which triggers a natural release of endorphins and pleasurable opium-like neurochemicals.

These often release naturally when we fall in love and during sexual activity.

Talk about a foodgasm. 

RECIPE

so here's what we need:

a high powered blender or food processor 

a dozen (or so) large pitted medjool dates 

two heaping tablespoons of raw cacao powder 

1 cup of shredded coconut 

1 cup of raw cashews 

some things to consider:

 

(feel free to add any nut butters instead of, or in addition to the cashews)

(I find cashews to be the best nuts for this actual recipe) 

(add any and all superfoods: maca, lucuma, camu camu, goji, hemp, chia) 

(oats are a yummy edition to these bliss balls as well as banana or frozen berries) 

(the dates are already so sweet, you won't need any extra sweeteners) 

AND THE FUN PART:

add everything into a high speed blender or food processor and blend until mixed and combined into a sticky mixture.

(leave aside 1/4 cup of shredded coconut for the next step!)

Form the mixture into balls and roll in coconut, goji berries,

more cacao, hemp seeds, or crushed nuts.

Whatever you're feelin' 

or don't roll them into balls and just get straight to some serious blissness

pop the balls into the fridge (or my personal favorite - the freezer!) 

they will stay good for about a week in an airtight container

(but if you get them to last that long, you've got some impressive self control...) 

enjoy! 

~T. 

JOLLY RANCHER JUICE // AND BENEFITS OF JUICING

JOLLY RANCHER GREEN JUICE

(WHICH ALMOST TASTES LIKE CANDY)

AND THE BENEFITS OF JUICING

WHY FRESH JUICE? 

Why not fresh smoothies, tea, store bough juices, superfood shakes or just fruits and veggies alone? 

Lets ask the Juice Master himself, Joe Cross why including fresh fruit and vegetable juice in your diet is best for optimal health.

Making fresh juice a part of a well-balanced, plant-based diet is an important tool for achieving good health. For these reasons and many, many more

  • Calorie reduction without nutrient deprivation
  • Promotion of healthy eating habits
  • Delicious way to consume large amounts of fresh produce
  • Floods the body with micronutrients

Juicing offers many life-enhancing health benefits including a faster, more efficient way to absorb immune boosting nutrients naturally found in fruits and vegetables.  It provides a way to access digestive enzymes typically locked away in the fiber matrix of whole fruits and vegetables.  Most commercial juices are processed and lacking in nutrition while freshly juiced fruits and vegetables are loaded with an abundance of vitamins, minerals and phytonutrients.

Drinking fresh juice can help us adopt healthier eating patterns.  For those of us who do not traditionally consume many fruits and vegetables, incorporating fresh juice can be a fun and different approach to increasing consumption of these important plant foods for improved health and wellness and reaching your weight loss goals.

“Juice is too sugary” or “It won’t fill me up” are some common things we hear from skeptics. We debunk these and other juicing myths in The Top 11 Juicing Myths Busted.

 

What Makes Juice So Special?

Juicing removes the insoluble fiber from vegetables and fruits. While fiber is an established, important part of an overall healthy diet, removing the insoluble fiber allows for increased absorption of specific health promoting phytonutrients including enzymes, while the soluble fiber persists into the juice.  By removing the fibers and consuming fruits and vegetables in liquid form, we are providing a nutrient delivery system to our bodies that allows individuals who would otherwise have difficulty consuming whole vegetables, the opportunity to reap the numerous benefits vegetables have to offer.

 

 

HOW LONG WILL MY JUICE LAST?

Got left over juice or planning to take it on the go? My most important piece of advice for you is to avoid storing your juice in plastic containers. These containers are usually made of poor quality plastic and will speed up the oxidation process of your juice.

I  recommended that you store your juice in glass containers such as mason jars. These containers seal tightly with specially designed lids, and can effectively slow down the oxidation process allowing your juice to maintain freshness for as long as possible. 

As soon as you have made your juice, pour any unused juice into your glass containers. Make sure that you fill it up as much as possible so there is little space for air at the top. Top them off! Some of the juice may spill over, and that is a good thing as it means there is almost no space for air. Once you sealed your jars you should immediately place it in your refrigerator. Fresh Juice will last in the fridge for 24-48 Hours

I DON'T OWN A JUICER! CAN I STILL JUICE? 

Yes! Absolutely! I do not own a juicer and have been making myself fresh juice daily for the past year! I use a vitamix blender and then strain all ingredients through a nut milk bag over a large bowl. 

        HOW TO MAKE JUICE WITHOUT A JUICER BLOG HERE

ANYTHING ELSE?

Since incorporating fresh made fruit and vegetable juices into my diet I have noticed immediate changes in my mood, mental clarity and overall hydration. There is nothing more calming and meditative for me than making time each morning (or even just 3-4 mornings/nights) a week to relax in my kitchen, play some tunes and get juicing. There is something truly sacred about using our own hands and sense to prepare, wash, chop and consume food from the earth. When we consume whole plant based foods that have been carefully planted, grown and harvested, Living energy from these natural, prana-rich foods are then received by your body and absorbed by our blood. 

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JOLLY RANCHER GREEN JUICE

RECIPE

(SERVES ONE)

1-2 LARGE HEADS OF ROMAINE LETTUCE (WASHED AND CHOPPED) CAN USE KALE INSTEAD

2 LARGE GRANNY SMITH APPLES (PEELED IF NOT ORGANIC)

JUICE OF 2 LARGE OR 4 SMALL LIMES 

1 LARGE CUCUMBER

2 CUPS COCONUT WATER

 

 

 

PREPARATION:

WASH, PEEL (IF NON ORGANIC OR LOCAL) AND CHOP ALL INGREDIENTS AS REQUIRED. IF YOUR LIMES ARE ORGANIC OR LOCALLY GROWN FEEL FREE TO GIVE THEM A JUICE RINSE AND THROW THEM IN WHOLE. JUICE APPLES, LIMES, CUCUMBERS AND LETTUCE. ADD IN FRESH COCONUT WATER + SERVE ON THE ROCKS.

 

ENJOY AND MAKE SURE TO SHARE WITH FRIENDS, FAMILY & LOVED ONES - ESPECIALLY CHILDREN! THIS JUICE IS SOUR + SWEET

X

SPIRULINA "TEA" // YOUR ALKALIZING ELIXIR

If you're having pH problems I feel bad for you son, I got 99 problems but alkalinity ain't one ⚡️⚡️⚡️

MY SPIRULINA "TEA" RECIPE TWO WAYS

FOR A MORE ALKALIZED + ACTIVATED SELF

There is a confirmed link between our bodies pH level and the ability of cancer cells to survive.  Not only can Cancer cells only exist in an acidic environment, these cancer cells make your body even more acidic as they produce lactic acid. If you have any type of cancer, your body's levels of potential hydrogen are low and your body is in an acidic state. 100% of patients diagnosed with cancer have acidic pH levels when tested. 

Taking action to make your body more alkaline is vital in the battle against cancer and other chronic diseases. Unfortunately...

The majority of the foods and beverages we consume are acidic. Foods such as meat, grains and processed sugar through cola, junk food, fast food etc. This imbalanced diet puts pressure on the body’s regulating systems to maintain ph neutrality. Thus, depleting the body of natural, alkaline minerals such as sodium, potassium, magnesium and calcium, making us prone to chronic and degenerative diseases. Minerals are then borrowed from vital organs and bones to neutralize the acid and remove it from the body, which over time takes a toll on these organ's abilities to function.So unless you have been eating an ENTIRELY plant based diet diet, full of fresh fruit and vegetables, your body is too acidic, Creating the ideal environment for cancer to grow in.

Actually, too much acidity in the body is an underlying factor in many degenerative diseases, not just cancer. Diseases such as obesity, diabetes, arthritis, fibromyalgia and more. 

As cancerfightingsrategies.com says, "Taking medicines or supplements for cancer while your pH is highly acidic is a bit like washing dishes in a sink of dirty water, even when you put in plenty of soap, you can't get the dishes clean.

According to Keiichi Morishita in his book, Hidden Truth of Cancer, when your blood starts to become acidic, your body deposits acidic substances (usually toxins) into cells to allow the blood to remain slightly alkaline. This causes your cells to become more acidic and toxic, which results in a decrease of their oxygen levels, and harms their DNA and respiratory enzymes.

Over time, he theorizes, these cells increase in acidity and some die. These dead cells themselves turn into acids. However, some of these acidified cells may adapt in that environment. In other words, instead of dying - as normal cells do in an acid environment - some cells survive by becoming abnormal cells.

These abnormal cells are called malignant cells. Malignant cells do not correspond with brain function nor with our own DNA memory code. Therefore, malignant cells grow indefinitely and without order. This is cancer."

NOW ONTO THE GOOD STUFF

(Read more about the health benefits of Spirulina and other alkaline foods below)

RECIPE ONE

SPIRULINA IN PARADISE

SERVES ONE

2-4 CUPS FRESH COCONUT WATER

 1 TEASPOON SPIRULINA POWDER (DEPENDING ON TASTE)

JUICE FROM TWO LIMES

JUICE FROM ONE 1'' PRESSED KNOB OF GINGER

1 CUP FRESH PINEAPPLE JUICE

ICE TO SERVE

SPIRULINA LEMONDADE (SWEET + SIMPLE)

SERVES ONE

4 CUPS FILTERED WATER (I USE 9.5 pH KANGEN WATER)

1 TEASPOON SPIRULINA POWDER

JUICE OF 2-3 LEMONS

1 TABLESPOON SWEETNER - COCONUT NECTAR, COCONUT SUGAR, AGAVE OR MAPLE SYRUP (OPTIONAL)

ICE TO SERVE

 

THE NEED TO KNOW OF SPIRULINA

My favorite brand of Spirulina is Pure Hawaiian Spirulina Pacifica Powder. I buy a massive glass bottle and it lasts forever (well, usually for about two months in my refrigerator before I use it all up.) Always shop for organic spirulina powder that is grown in a bio-secure zone, entirely free of pesticides, herbicides, gluten and lactose. 


Start SMALL with the Spirulina powder! Usually 1 tsp. Per serving is ideal! You may have to adjust to the taste at first. but TRUST me it is worth it! 

What Type of Water Do I Use In My Home? 
I use a Kangen Home Water Filtration System that I absolutely LOVE. So all of my teas, smoothies, juices, recipes etc. are made using Kangen Water. Email me if you'd like to learn more about Kangen Machines or where I purchased mine 💧💧

Always shake or stir well! Spirulina tends to clump up a bit, so throw it in a jar or bottle and shake it till smooth! 


Drink as much as you'd like! Seriously! Spirulina is loaded with vitamins, minerals, essential acids and and vital nutrients.

Spirulina detoxifies heavy metals from your body, eliminates candida, lowers blood pressure, prevents cancer and can even improve symptoms of HIV/AIDS. 


Spirulina is the most alkaline food on our planet! (Chlorella coming in a close second!) Help balance your body's pH levels naturally and improve your overall health and wellbeing. 
 

Interested in learning more about Alkaline and Acidic foods and the effects they have on our bodies? Read my blog post on Activating your Pineal Gland through Alkaline Foods here

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TACO TUESDAY // RECIPE FOR SPICY VEGAN REFRIED BEANS, CILANTRO LIME BROWN RICE + CREAMY MISO-GINGER DRESSING

Let's be real here... We all know how good tacos are. There's no need for me to emphasize this in a little bio, right? There are a few unique ingredients that you wouldn't expect to see paired with traditional loaded bean and rice tacos, but these flavors and fresh ingredients combine to make the most satisfying twist on a standard plant based meal. Let's ¡Ándale! and get to the recipe...

INGREDIENTS NEEDED FOR THE WHOLE SHEBANG

  • CORN TORTILLAS (I purchase mine Oil-Free at the my nearby grocery store. Try to pick the brand with the fewest ingredients! Or make them yourself by following this recipe ( OIL-FREE CORN TORTILLAS )

  • BROWN RICE

  • FRESH CILANTRO

  • FRESH WHITE ONION

  • MINCED GARLIC

  • PINTO BEANS (WANT TO COOK YOUR OWN? LEARN HOW HERE  

  • AVOCADO

  • KALE (JUST WASH, CHOP + STEAM) 

  • KALAMATA OLIVES (SOAKED IN WATER - NOT OIL FOR ADDED SALTY TASTE)

  • CUMIN

  • CHILI PEPPER

  • GARLIC POWDER

  • ONION POWER

  •  SESAME SEED TAHINI

  • APPLE CIDER VINEGAR (OR RICE VINEGAR)

  • MAPLE SYRUP

  • REDUCED SODIUM MISO PASTE (OR LOW SODIUM SOY SAUCE)

  • FRESH GINGER

  • LOW SODIUM OR NO SODIUM VEGETABLE BROTH

  • LIME (JUICE AND ZEST)

  • LEMON (JUICE)

RECIPE FOR CILANTRO- LIME BROWN RICE

When cooking brown rice you'll want to make note of wether the type of rice you are using in short or long grain. I usually use short grain brown rice, because it is whats sold cheapest nearest me and I enjoy the texture/taste! When cooking long-grain brown rice, use 1 1/4 cups water to 1 cup rice. For short-grain, use 1 1/2 cups water. 

To make this cilantro lime rice flavorful and tasteful, I love to sub out 1/2 of the water with Sodium-Free Vegetable broth. So if I am cooking four cups of dry rice (I LOVE keeping cooked rice on hand for easy meals and last minute Buddha bowls!) I will use 3 cups of water and 3 cups veggie broth in my rice cooker. The vegetable broth is so delicious and adds flavor while enhancing the flavor of the other ingredients we will add in. When rice is 3/4 the way cooked (I just peep into the rice cooker and check in) I squeeze the juice of two small limes into the rice cooker with a dash of Garlic and Onion Powder. 

When rice is fully cooked, I remove it from the rice cooker and allow it to cool in a large glass bowl. While the rice cools I finely chop a handful of fresh cilantro and stir it in the hot rice with a large wooden spoon. Once cilantro is equally distributed I top off with a few more drops of fresh lime juice, a few scrapes of lime zest and cracked black pepper. Pau! ("Finished!" in Hawaiian)

RECIPE FOR SPICY VEGAN REFRIED BEANS

Cook desired amount of pinto beans (Place beans in pot and cover beans with at least 3 inches of water—about 3 quarts for 2 1/2 cups of dry beans. Bring to a boil and then lower heat to simmer, covered, for about 2 1/2 hours. The cooking time will vary depending on the batch of beans you have. I always recommend soaking beans first for 4-8 hours. (Ensuring optimal digestion, mineral absorption and shorter cook time.) Check on the stove top every 45 mins or so. The beans will be done when they are soft and the skin is just beginning to break open.)

Next, finely dice fresh white onion and cook with minced garlic (I usually use anywhere from 1-2 heaping tablespoons because I absolutely love garlic!) on a non stick pan. To avoid using oil, I keep a small cup of filtered water near the stove top and pour a small splash in when needed. It is as easy at that! Keep the onions and garlic moving on the pan and turn off when 80% cooked to avoid over-cooking. 

Next, combine Pinto Beans, Sautéed Garlic and Onion, Black Pepper, Lemon Juice and Chili Pepper powder into a bowl. Using a potato masher, mash all ingredients until you've reached your desired texture. You can leave beans as are, or transfer them back over to the non stick pan to achieve "refried" taste and texture. Leave beans cooking on low heat and stir as needed. 

RECIPE FOR CREAMY MISO GINGER DRESSING

  • 2 Tablespoons Unpasteurized Reduced Sodium Miso Paste (or low sodium soy sauce)

  • 2 Tablespoons Apple Cider Vinegar

  • 2 Tablespoons Sesame Tahini

  • 2-3 teaspoons Maple Syrup

  • 1 Tablespoon chopped, peeled fresh ginger (use less for a more subtle ginger flavor)

  • 1 Teaspoon Minced Garlic

  • Black Pepper

INSTRUCTIONS

Puree all vinaigrette ingredients in a blender until smooth. Taste for any added salt or pepper. Nutritional Yeast is also great when looking to thicken a dressing or sauce. Just stir in a tablespoon or two!

 

FINAL PROCEDURE

In a corn tortilla, wrap Cilantro Lime Brown Rice, Spicy Vegan Re-fried beans, Steamed Kale, Pitted Kalamata Olives, Ripe Avocado and Fresh Cilantro. Top of with Creamy Miso Ginger Dressing and extra lime juice if desired. Pepper + Pink Himalayan Pink Salt (I purchase mine from Premier Research Labs) to taste.

ESTUVO DELICIOSO! 

X

32 OIL FREE SALAD DRESSINGS

WHY I DON'T COOK WITH ANY OIL 

Briefly, I want to explain to you why I do believe that all oils are not essential or nutritious for our overall health and vitality. Basically, our bodies have to contain a certain percentage of fat to function properly. We all know this, yes? But, in many cases we consume much more fat than is necessary, or healthy for that matter. The amount of fats which we need (ideally derived from whole plant based overt fats) isn't that large at all. In fact, it is quite small percentage, only 12-16% body fat for males and 18-24% body fat for woman. 

Yes, before you stop me, I recognize that healthy fats are necessary for proper brain function. But please notice that I said "healthy" fats, not "healthy oils." For me, these fats are easily obtained by consumption of avocados, coconut meat, walnuts, flax seeds, brazil nuts, cashews, hemp seeds, chia seeds and dark, leafy greens. These fats are necessary for the brain and it's ability to send messages and quickly trigger responses in our body. 

Which type of fats are best for brain health?

Omega 3, 6, 9 fatty acids , and polyunsaturated fats are best. These can be found in many plant foods including walnuts, hemp and chia. Not only will they contribute to better bodily functioning overall, they contain antioxidants and unprocessed natural oils that help joints, nerves, and bones. They also possess the properties that are required to lower the risk of heart disease and high cholesterol, and have proven effects on lowering high blood pressure. But, as healthy as they can be when consumed in proper amounts, they can be detrimental to our health when consumed obsessively. Dr. McDougall does a wonderful job elaborating on this topic.. Take it away Dr. M

Dr. McDougall on Oil

In nature there are no “free” vegetable oils; all are obtained by man-made processing. These important nutrients are bound within the substances of plants and in this complex form are essential for good health. When these oils are processed free of their surrounding fibers, vitamins, minerals and other phytochemicals, they become medicines at best, and toxic at worst. Some of the common consequences of consuming these so-called “good fats,” even flaxseed and fish oil, are obesity, type-2 diabetes, bleeding, immune system depression and cancer.

When the oils are removed from their natural environments—for example, from the seeds of corn, soybeans, safflowers, or flax, or the fruit of an olive or avocado—they are no longer a food.  Yes, they do supply concentrated calories—but the rest of the original nutrition found in the plant parts is absent.  In this state, the free oils can display powerful pharmacological effects—some beneficial and some harmful.  This would be analogous to removing vitamins and minerals from plants and making supplements.  I don’t call supplements food, do you?  However, the effects of concentrated, isolated oils are usually even more potent than those seen with supplements.

 

Briefly, oils are exceptionally high in calories (120 calories in one tablespoon of Olive Oil, 21% of those calories coming directly from fat,) while entirely lacking all vitamins, nutrients and minerals.

Oils contain no healthy carbohydrates, fiber or protein. They do not contain any water, nor are they considered a "whole food."

 

CUT ALL OIL OUT AND WATCH AS THE UNWANTED WEIGHT SHEDS OFF ALMOST EFFORTLESSLY

Okay.. Now onto the good stuff

 

No-Oil Salad Dressings for the Plant Based Foodie

ADAPTED FROM THE HEALTHY GIRL'S KITCHEN

Almond Ginger Dressing

Adapted from a recipe from drfuhrman.com


1/2 cup raw almonds

1/2 cup unsweetened soy, hemp or almond milk
1 cup water
4 tablespoons tahini or un-hulled sesame seeds
6 dates, pitted
2 small cloves garlic or 1 medium clove garlic
1 inch piece fresh ginger, peeled

Place all ingredients into a high powered blender or food processor. Blend until smooth. Add more water if a thinner consistency is desired.


Chef AJ's Husband's Favorite No-oil Balsamic Vinaigrette

1 cup of Balsamic Vinegar (4% acidity preferred)*
4 Tablespoons of Nutritional Yeast
3 Tablespoons of low-sodium soy sauce, coconut aminos or tamari (Trader Joe's brand has only 465 mg of sodium per tablespoons)
3 tablespoons of date syrup - Could use maple syrup
1 tablespoon of Dijon mustard
1/2 teaspoon xanthan gum

Place all ingredients in a blender and blend. Refrigerate any unused portion.

*Using a good balsamic makes all the difference in this recipe. Most balsamic vinegars have at least 6% acidity and they are very strong and sharp. Napa Valley Naturals Grand Reserve, available at Whole Foods has only 4% acidity and it is naturally sweeter and less sharp. 


Engine 2 Inspired Orange Hummus Dressing

3 Tbsp plain Hummus
2 Tbsp balsamic vinegar
3 Tbsp orange juice
1 tsp mustard
1/2 tsp fresh ginger, grated on a microplane
1 tsp maple syrup


Whisk the ingredients together in a bowl.


HGK Note: Just a reminder, you can keep fresh ginger  and orange juice concentrate (just spoon out what you need and reseal the container) in your freezer at all times, which I do. And hummus, maple syrup, balsamic vinegar and mustard are all staples in any Healthy Girl's kitchen. That makes this dressing a snap to throw together without having to stress about making a trip to the grocery store.


Cashew Currant Dressing
adapted from a recipe from drfuhrman.com
Serves: 2-4


1/4 cup raw cashews or 2 tablespoons raw cashew butter
1/3 cup unsweetened soy, hemp or almond milk
1 peeled apple, sliced
2 tablespoons dried currants or raisins


Blend cashews or cashew butter with soy milk and sliced apples in a high powered blender until smooth. Add the currants and blend well.


Dr. Barnard's Roasted Red Pepper Vinaigrette

Makes enough dressing for 1 large salad


1 large roasted red pepper
1 clove garlic
2 tbsp balsamic vinegar
1/8 tsp salt
1/4 tsp pepper
1/2 tsp fresh thyme leaves

 

Place all ingredients in a blender or food processor. Serve and enjoy.

 

Lori's Red Pepper Dressing
inspired by Dr. Barnard's Roasted Red Pepper Vinaigrette


"I often start with a jar of roasted peppers and then add what ever inspires me that day. I had a can of artichoke hearts and some fresh basil that needed to be used."

1 jar roasted red peppers (with liquid)
1 can artichoke hearts (with liquid)
1/2 c. fresh basil
2 tbs. red wine vinegar
1 clove garlic
1 tsp dried oregano
2 tbs. raw, unsalted sunflower seeds
salt and pepper to taste
Blend all ingredients and enjoy :) 
Keeps for at least 1 week in the refrigerator.

 

Healthy Girl's Asian Low Oil Dressing
adapted from a recipe from drfuhrman.com

 

1 teaspoon Bragg Liquid Aminos
1 tablespoon fresh ginger, finely chopped
2 tablespoons rice vinegar
3 tablespoons orange juice
1 teaspoon garlic powder
1 teaspoon Dijon mustard

Whisk all ingredients together in a bowl.

 

Dr. Fuhrman's Almond Balsamic Vinaigrette
Serves: 6

1/2 cup water
1/3 cup roasted garlic rice vinegar (I used plain rice vinegar)
1/4 cup balsamic vinegar
1/4 cup raw almonds or 1/8 cup raw almond butter
1/4 cup raisins
4 cloves garlic, pressed (I used 3)
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Blend all ingredients in a food processor or high powered blender.

 

E2 Basics Dressing
2 Tbsp nutritional yeast
1 Tbsp tamari
1 Tbsp mustard
2 Tbsp balsamic vinegar
Juice of 1 lemon, lime or orange
1 Tbsp agave nectar, honey or maple syrup
1 tsp vegetarian Worcestershire sauce
1 Tbsp wheat germ
Water to desired consistency (I didn't use any)

Whisk the ingredients together in a bowl.

 

Dijon Pistachio Dressing/Dip
from drfuhrman.com

1 1/3 cups water
1 cup raw pistachio nuts, unsalted
4 tablespoons lemon juice
2 tablespoons ground flax seeds
4 teaspoons Dr. Fuhrman's VegiZest or Mrs. Dash seasoning
2 teaspoons Dijon mustard
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
1/2 teaspoon garlic powder
4 Deglet Noor dates or 2 or 3 Medjool dates

Blend all ingredients in a high powered blender or food processor until smooth and creamy.

 

Tomato-Basil Dressing
recipe courtesy Kitchen of Health

2 Roma tomatoes, cored
1 red bell pepper, cored
1/3 c. red wine vinegar
1/3 c. sundried tomatoes, coarsely chopped
6-8 basil leaves
Juice of 1 lemon
Dash of sea salt
~ 1 Cup water

Blend 1st seven ingredients and half of the water until smooth. Add more water until you attain the desired consistency. Refrigerate unused portions. Makes about 3 cups.

 

Orange Peach Mango Dressing
recipe courtesy Kitchen of Health

1 c. sliced peaches, peeled
1 c. sliced mangoes, peeled
1 c. orange juice
1/2 c. rice vinegar
1 Tb. grated fresh ginger

Blend until smooth. If needed, add water for a desirable consistency. Refrigerate unused portions. Makes about 3 cups.

 

Creamy Avocado Dressing
recipe courtesy Kitchen of Health

2 avocados, peeled and pitted
Juice of 1 lemon
Juice of 1 lime
1 tsp. lime zest
1 cucumber
~ 1/2 Cup water
1/4 c. chopped cilantro
1/2 to 1 tsp. chili powder

Blend all ingredients together until smooth, adjusting water to get desired consistency. Refrigerate unused portions. Makes 3+ cups.

 

Sharon's Japanese Exchange Student Dressing

Equal parts:
Crushed onion
Rice Vinegar
Sweet Saki
Soy Sauce

 

The Healthy Librarian's Creamy Chipotle Dressing
http://www.happyhealthylonglife.com/

10.5 ounces of Mori-Nu Silken firm low-fat tofu
1/2 tsp. nutritional yeast
2 tablespoons drained capers
1 tablespoon fresh lemon juice (I wanted this to be easy, so I used Santa Cruz's bottled organic real lemon juice) Note: I bet lime juice would be good, too!
1 1/2 teaspoons agave, or brown rice syrup
1 tablespoon apple cider vinegar
1 dried chipotle (I found this at my regular grocery store--if you're "heat"-sensitive, start with a half, & then add more.
3 tablespoons of chopped shallots (I've really grown to love this delicate onion-like veg)
1/2 teaspoon of salt (or not)
1/2 teaspoon of chili powder
1/4 teaspoon of paprika
1 fresh garlic clove, minced

 

Put everything into your blender and blend until it's all smooth. Taste it--and adjust the seasoning. If you don't like things too hot, use less chipotle to start, taste, and then add more.
This dressing keeps in the refrigerator, covered well, for a week. Serve chilled.

 

 

Nathan Pritikin's Italian Dressing

1/2 cup freshly squeezed lemon juice
1/2 cup salad vinegar (I use rice vinegar)
1/4 cup frozen apple juice concentrate
1/4 cup water
2 green onions, chopped
1/4 tsp. dried sage
1/4 tsp. garlic powder

Combine all ingredients.

 

HGK's Creamy Asian Dressing
adapted from a recipe from http://www.choosingraw.com/

1 inch fresh ginger, peeled
1/2 cup raw almonds
Juice of one lime (2+ Tbsp, and you could even use more)
4 Tbsp mellow white miso
6 dates pitted or 1/4 cup maple syrup
2 Tbsp low sodium soy sauce or Tamari or Nama Shoyu
1 cup water

Place all ingredients into a blender or food processor and blend until creamy.

 

Creamy Vegan Ranch Dressing

Makes about 2 cups

15 ounces silken tofu, drained/squeezed dry
1/3 cup apple cider vinegar
3/4 tsp celery seed
3/4 tsp coriander
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp fine black pepper
1/4 tsp cayenne
2 Tbsp maple syrup - grade b (start with 1 Tbsp and add to taste)

Place all ingredients into blender or food processor and process until smooth.

 

Me Again's Fruity Orange Dressing

Supreme an orange for salad, then squeeze out all juice from remaining orange into small bowl. Add equal amount (+/-) raspberry vinegar or rice vinegar, equal amount (+/-) water, some minced onion or shallot, a few shakes of Mrs Dash seasoning, and a small amount of your favorite sweetener. Whisk together.

  

Cooking in Color's Simple No-oil Dressing
http://nanetteblanchard.blogspot.com/

Equal parts Dijon or stone-ground mustard, agave nectar (HGK recommends maple syrup), and unseasoned rice wine vinegar

 

Cooking in Color's Catalina Dressing
http://nanetteblanchard.blogspot.com/

1/4 c. ketchup
2 Tbsp agave nectar or maple syrup
2 Tbsp red wine vinegar
2 Tbsp apple cider vinegar
1/4 c. minced onion, 1 clove garlic
1/2 tsp paprika
1/2 tsp vegan Worcestershire sauce (I use Annie's Naturals Organic Worcestershire sauce)
sprinkling of black pepper
optional: apple juice

 

Blend this up until smooth and add about 1/4 c. water or until desired thickness. I occasionally make this sweeter by adding some apple juice.

 

Piquant Dressing
from Jennifer Raymond's vegetarian cookbook Fat-Free and Easy

1/4 c. seasoned rice vinegar (I use unseasoned)
2 Tbsp. ketchup
1 tsp. stone ground mustard
1 garlic clove, pressed or crushed
1/2 tsp paprika
1/4 tsp oregano
1/8 tsp cumin

Whisk all ingredients together.

 

Cooking in Color's Smoky Tomato Dressing
based on one in Joanne Stepaniak's The Saucy Vegetarian
http://nanetteblanchard.blogspot.com/

1/4 c ketchup
1/4 c apple juice
1/4 c white balsamic vinegar
1 clove garlic
several drops of liquid smoke
salt and pepper to taste

 

Blend this until smooth, adding water to dilute until desired thickness. (Extra sweetener might be needed depending on the sweetness of the ketchup.)
If too thick dilute it with a little water or orange juice to desired consistency.

 

Prevent and Reverse Heart Disease's Hummus Salad Dressing

Engine 2 Diet
(Makes 1/4 cup)

2 heaping tablespoons no tahini hummus
2 tablespoons balsamic vinegar or vinegar of choice
1/2 teaspoon mustard of choice

Mix and use or refrigerate for later use.

 

Chef Aj's House Dressing
courtesy of Chef Aj, http://www.chefajshealthykitchen.com/

1/2 cup water
4 tablespoons tahini
4 tablespoons Dijon or stone ground mustard
4 tablespoons sodium tamari or raw coconut aminos
6 tablespoons fresh lemon or lime juice
8 tablespoons nutritional yeast
1 tablespoon date syrup or maple syrup

 

Place all ingredients into blender or food processor and process until smooth.


Jane Esselstyn's 3-2-1 Dressing

3 Tbsp vinegar
2 Tbsp mustard
1 Tbsp agave (Would sub in maple syrup)

 

Appetite for Reduction's Basic Dressing
by Isa Chandra Moskowitz


¼ cup cashew pieces
2 Tbsp chopped shallot
½ cup water
¼ cup vinegar
2 tsp Dijon
1 tsp agave (Would sub in maple syrup)
¾ tsp salt
A few pinches of pepper


Blend 5 minutes in blender or until very smooth. 

 

Tom Fronczak's Fruity No-oil Dressing

1/4 cup blueberries (or raspberries, strawberries, peaches etc etc)
1/4 cup raspberry vinegar (or red wine vinegar)
4 whole dates (I prefer dates to sweeten, but you could use agave, or maple syrup)
1 small shallot
1 T sunflower seeds (Dr Fuhrman tells us some fat in a salad aids nutrient absorption)
splash of water
Dash of some fresh black pepper

Place all ingredients into a blender or food processor. Blend it up and enjoy! Refrigerates well for 4-5 days.

 

Green Goddess Garlic Dressing

2-3 average sized cloves of garlic
1/2 C fresh chives
1/2 cup fresh parsley
3 T tahini
2 T nutritional yeast
1 T miso
1/3 C water
2 T fresh lemon juice
1/2 t salt

 

Pulse the garlic, the chives, and the parsley in a food processor to chop everything up. Add the remaining ingredients and blend until very smooth. Use a rubber spatula to scrape down the sides a few times. Now adjust to your liking. More salt, more garlic, you can thin the dressing with a 1 or 2 T of water. Note, it will thicken a bit as it's refrigerated, so if it appears thin, don't worry.

 

Very Benevolent Caesar Salad Dressing

2 tablespoons almond meal (or wheat germ)
3 cloves garlic, pressed through a garlic press
3 tablespoons Dijon mustard
3 tablespoons nutritional yeast flakes
2 tablespoons soy sauce
3 tablespoons lemon juice
1/4 cup water

 

Combine almond meal, garlic, mustard and nutritional yeast to make a paste, then whisk in the remaining ingredients.

 

Jen's Sweet & Spicy Dressing

2 tsp Major Grey's Mango Chutney
1.5 tsp Apricot Jam
1.5 tsp Dijon Mustard
1 Tbsp almond or soy milk to thin 

Place all ingredients in a bowl and whisk.

 


Jen's Easy/Out of a Jar Dressing

Trader Joe's or Whole Food's Brand 365 Salsa Verde or
Green Mountain Gringo Salsa


Use on taco-style salad. 

 

 

ENJOY YOUR DELICIOUS MEALS WITH THESE DELICIOUS OIL-FREE DRESSINGS

 

PLEASE SHARE YOUR PHOTOS WITH #SALTSANDANDSMOOTHIES AND SHOW US WHAT'S ON YO' PLATE

 

X

NOT CHO' NORMAL NACHO CHEESE

CREAMY NACHO CHEESE SAUCE

Life is good when you can pour massive amounts of this delicious Nacho Cheese sauce over just about anything - completely guilt-free. This recipe is entirely plant based, fat free and seriously delicious. I enjoy it most poured over a burrito (or burrito bowl,) chunky potato french fries or wedges, over steamed veggies or kale and especially as the final ingredient over a large and in charge tray of plant based nachos. 

I've tweaked this recipe a few times, and am finally sure that I've officially mastered it. This sauce looks, tastes, and smells exactly like that junky "cheez" sauce you buy at the movies or a baseball game. But fortunately for us, it's health promoting and completely cruelty free. 

One of the hardest foods to remove from your diet is cheese. I know that. I've been there. Chin up cheese- addicts, you'll love this sauce too I promise! 

 

RECIPE 

2 C. White Potatoes (Diced)

1 C. Carrots (Diced)

1/2 White Onion

1/2 C. Purified Water

1/3 C. Chunky Tomato Salsa

Juice of 1/2 a Lemon (fresh is always best!)

1/2 C. Nutritional Yeast Flakes

1 Tsp. Apple Cider Vinegar

1 Tsp. Onion Powder

1/4 Tsp. Garlic Powder 

Dash of Cayenne Pepper or a splash of Hot Sauce (opt. for more heat)

 

PREPARATION

Peel and dice potatoes, onions and carrots before boiling on high until medium soft ( a fork should be able to puncture them easily but refrain from over cooking.) Strain the cooked vegetables and combine them with all over ingredients in a high speed blender. Blend until smooth.

I enjoy making this sauce fresh, while the carrots and potatoes are still piping hot from the stove top, resulting in a hot and spicy easily poured cheese sauce. Once your sauce is blended smooth, pour cheese out of blender and use as a dip for tortilla chips, a sauce in burritos, quesadillas, soups, rice and beans or even over a large bowl of steamed veggies. Broccoli with cheese sauce? Yes please. Mac and cheese with my nacho cheeses sauce is also insanely good and can be made easily by stirring cheese sauce and cooked pasta into an oven safe dish and then sprinkling Panko bread crumbs, (I buy mine vegan from Trader Joes or Whole Foods) and a little extra nutritional yeast with some crack black pepper on top before baking in the oven until crisp on top.

You can store an extra cheese sauce in the refrigerator for up to seven days. To reheat, simply warm on the stove top on low stirring every few seconds. 

Remember that old children's joke "What do you call a cheese that isn't yours?" (Answer; "Nacho Cheese!") Well I've veganized the joke a bit and it now sounds a little more like "What do you call a cheese that isn't yours?" Reply - Cheese made from a mother cow's milk :)

See? Us veg heads aren't just super healthy, we're super funny too

 

x


CAN'T BEET THE SWEET JUICE

For some reason I was never really drawn to the idea of juicing watermelon. I either eat it cut in half with a spoon, or I sort of forget to buy it in the first place. It's not often that I can get my hands on an organic watermelon here in Hawai'i that doesn't cost $30 but when Whole Foods Market has Organic Melons on sale for 69 cents a pound I usually splurge on one (or three) to have at home.

This juice was totally inspired by one of my favorite bloggers Loni Jane who I had the privilege of hanging with on Maui for my birthday last year. I've added a special twist to this juice using aloe vera, which grows fresh in my backyard. (You can find it fresh at many health food/grocery stores too!) You can make this juice with a fresh pressed juicer or a blender! I'll explain more below.

Hope you enjoy this gorgeous, florescent pink and detoxing beverage as much as I do!

X

Many people don't normally think of aloe vera for means of ingesting, but rather for topical uses. Aloe vera has been used for all types of medicinal properties throughout the course of the years. The gel within an aloe vera leaf contains anti-bacterial, anti-viral and anti-fungal properties that have been shown to aid the immune system to cleanse the body of toxins and many others invading pathogens. Additionally, aloe vera helps balance the immune system and reduce the effects of seasonal allergies, rheumatoid arthritis and other inflammatory immune disorders. Aloe vera has a strong, pungent taste and can smell quite horrible, so make sure to avoid using too much or allowing it to "leak" out on your kitchen counters and clothes. Seriously. That sh*t smells! 

 

RECIPE

(SERVES TWO)

1/2 LARGE SEEDLESS WATERMELON (OR 1 PERSONAL MELON)

2 LIMES (ORGANIC PREFERRABLY) 

2 LARGE BEETS 

1/4 CUP ALOE VERA FLESH

 

PREPERATION

FIRST THINGS FIRST, PEEL AND RINSE BEETS WELL. BEETS TEND TO HAVE AN "EARTHY" FLAVOR SO MAKE SURE THEY'RE CLEAN AND FRESH. DICE UP WATERMELON AND REMOVE ANY RIND OR SEEDS IF NECESSARY. NEXT, YOU'LL WANT TO PEEL THE LIMES WHOLE IF YOU'RE NOT USING ORGANIC ONES. IF THEY ARE ORGANIC OR LOCALLY GROWN, FEEL FREE TO WASH WELL AND LEAVE OUTER SKIN ON. PEEL OFF FLAT SIDE OF ALOE VERA SKIN AND USE A SPOON TO SCOOP "FLESH" FROM WITHIN. YOU WON'T WANT TO USE THE PRICKLY OUTSIDE OF THE ALOE VERA LEAF FOR THIS RECIPE.

 

IN A HIGH SPEED JUICER JUICE ALL INGRENDIENTS AND SERVE COLD ON THE ROCKS.

 

*IN A HIGH SPEED BLENDER, BLEND ALL INGREDIENTS UNTIL SMOOTH AND STRAIN THROUGH A NUT MYLK BAG OR CLOTHE. SERVE COLD ON THE ROCKS.

 

ENJOY 

X
 

 

EASY PEASY OATMEAL COOKIES

The easiest cookies you ever did bake. Only require two main ingredients, and all of the rest are optional - but highly recommended by someone who knows good cookies - Me. You can enjoy making a batch of these unique by including any of your favorite superfood or treats that you may have laying around the kitchen cupboards. These cookies can also be made entirely raw or are able to be dehydrated for a few hours and enjoyed as a chewy treat (read below procedure section.)

These make for a perfect dessert, breakfast or snack! You could bake a batch at night and enjoy a few on your way to work in the morning with a smoothie, juice or tea of your choice. They also make for a great snack when sending your child off to school or out for the day. The recipe and bake time is both simple and quick! Which is something that is a necessity when it comes to turning my oven on in this 85 degree Hawai'i heat.

Hope you love them as much as I (and my friends) do! 

Your first decision is to decide wether or not you like your cookies crunchy or soft. First world problems, I know, I know. 

If you prefer your cookies to be "smooth" and crispier on the inside, you'll want to run your oats through a high speed blender or food processor before mixing up the batter. If you like your cookies more like "chunky clusters," feel free to leave your oats in their whole form for this recipe. Sometimes I blend my oats into a fine flour, sometimes I leave them alone, and other times I pulse the oats for just a few secondss until I've found the perfect in-between texture. 

You'll notice in this recipe that I include some spices, super-foods and "add-ins," which make these cookies all the more delicious. To be honest though, you could just stir the oats and bananas together to make a simple, mildly sweet and really yummy "breakfast cookie." I'll talk more about possible "flavors" in a moment.

  •  Maca - Maca is a root vegetable grown in the Peruvian Andes. Maca powder is sacred to the Incas and has been used as a food and medicine in South America for hundreds of years. It is well known for its ability to help enhance strength and endurance. It is said that Incan warriors would often consume maca before long journeys or battles. Maca is high in magnesium, potassium and calcium. 
  • Cacao - Cacao pods, which grow on Cacao trees has been revered for centuries by cultures such as the Aztec and Mayan. Cacao has been used for medical and preventative health purposes for hundreds of years. Cacao is filled with energy-boosting nutrients and minerals. Raw cacao contains magnesium which contributes to normal bone health and healthy immune function. Cacao is also one of the few foods which allows for successful absorption of copper and manganese in our bodies. It is also high in selenium and potassium. 

Here are some of the super-foods you will find in this recipe. All of these powders can be purchased with my own discount code here:

SHOP SUNFOOD

RECIPE

(MAKES APPROX. ONE DOZEN COOKIES)

3 CUPS OATS (GLUTEN FREE OR REGULAR WHOLE)

3 RIPE BANANAS (SPOTTY IS BEST)

1 TSP. SUNFOOD MACA POWDER

1 TSP. CINNAMON

1 TBSP. MAPLE SYRUP

2 TBSP. SUNFOOD CACAO NIBS

6 PITTED MEDJOOL DATES

1 TBSP. RAW SUNFLOWER SEEDS

1 TSP. VANILLA BEAN EXTRACT


PREPARATION

Pre-Heat your oven to 300 degrees Fahrenheit. Now remove all pits from medjool dates and chop them into small pieces. Once you have decided wether or not to blend/pulse your oats, you'll want to grab a large bowl and mix all ingredients together until combined evenly (I find that using a fork to mash the bananas works best.) Stir Oats, Bananas, Cinnamon, Maple Syrup, Sunflower Seeds, Cacao Nibs, Maca Powder, Medjool Dates and Vanilla Bean Extract together. 

Here is where you can get creative. Other possible ingredients include but are definitely not limited to 

  • Vanilla Bean

  • Vegan Dark Chocolate Chips

  • Almond Butter

  • Dried Figs

  • Dried Cranberries

  • Raisins

  • Chopped Walnuts, Almonds, Brazil Nuts or Pecans

  • Coconut Flakes

Using a spoon, scoop cookie batter onto parchment paper lined baking tray (You may also use a non-stick tray if you choose.) Flatten cookie mounds with a rubber spatula gently. Cook for approx. 9 minutes or until cookies are of desired crispness (Keep an eye on them! These babies can burn quickly - Trust me!) Golden on the outside is best. Allow to cool on parchment paper for 10 minutes. You can then continue on to eat the entire batch in one sitting, keep them in the refrigerator for the next five days, or freeze them and re-heat them at anytime.

* These cookies can be eaten entirely uncooked or raw (dehydrated) as well! If you chose not to bake your cookies, you can freeze uncooked batter for 2 hours and enjoy cold as a tasty chewy treat. These babies taste incredible with a side dish of Cacao "Nana Nice Cream." If you have a dehydrator and would like to make these cookies compliant to a raw vegan diet, use raw unprocessed oats in your batter and set the dehydrator to 110 degrees Fahrenheit before allowing cookies to "dry" on rack for approx. 4 hours or until chewy. 

Let me know if you give them a try! 

Hope you enjoy

x

Amelia

 

GONE GREEN SMOOTHIE BOWL

This Gone Green Smoothie Bowl is the most enjoyable meal after a sweaty morning workout or before you pack your bags and head out for the day (hopefully to the beach!) This bowl contains loads of raw fruits, vegetables and plenty of super-foods. It is entirely vegan and tastes sweet enough to be considered dessert. It is filling and exceptionally refreshing in this Hawai’i heat. I finish my bowl off with all of my favorite toppings and enjoy it with extra fruit and a spoon. 

Hope you all enjoy!

 

RECIPE

(SERVES ONE)

2 CUPS ORGANIC SPINACH

1 LARGE FROZEN BANANA

1 LARGE RIPE BANANA

1 CUP RAW COCONUT WATER (OR LIQUID OF YOUR CHOICE)

2 TSP. HAWAIIAN SPIRULINA

1 SCOOP RAW PROTEIN POWDER 

1 TSP. MACA POWDER

ICE TO BLEND

 

PREPARATION

To prepare frozen bananas, peel ripe spotty bananas the night before and pop them in your freezer in a tupperware container. They will be frozen solid in the morning and will blend into a creamy frosty consistency. In a high speed blender, blend on medium speed to combine liquid and spinach until smooth. Next, add in frozen and regular bananas and all powders. Blend on high and add in more ice if desired at this time. Pour the smoothie from the blender into a large bowl and top with fresh fruit, (I love chunks of mango and extra Banana) Raw nuts, Dried Coconut and Chia Seeds. Home-made Granola, Pitted Dates and Goji Berries also make delicious toppings. Enjoy with a spoon and don't forget to wash the blender when you're done (because it is no fun cleaning before eating!)

Be Well

x

THE SUMMER SALAD

SUMMER SALAD WITH SWEET THAI GINGER DRESSING

This summer, you won't have to leave the sunset at the beach. Bring the most vibrant and gorgeous plate to the dinner table with this entirely raw vegan plant based meal. This dish takes advantage of the abundance of fresh fruit and vegetables available to us during the summer months.

Food is best enjoyed with friends, and this salad is a guaranteed crowd pleaser. I feel so privileged to live on land that provides me with freshly grown fruit. There is nothing more enjoyable than walking to your backyard and picking ingredients for dinner that evening. I am fortunate enough to have mango, avocado, lemon, tangerine and lime trees on my property, with fresh aloe vera and rosemary scattered around our home's yard. This is something that I was unable to experience while living in New York, which I now realize I could never go back to. Amelia must live on land that grows food. Always.

Stone fruit season is basically my christmas. Here in Hawai'i grocery stores are overflowing with peaches, nectarines and apricots. Our mango trees are also still providing - with dozens of incredibly sweet mangoes dripping off of branches. 

Eating food that comes from this earth is such a grounding experience. Consuming simple, natural and whole plant based foods such as the ingredients in this salad encourage our bodies, minds and spirits to make more authentic connections with the world as well as our mindset associated with eating. Working with nature and taking time to learn where and whom your food is coming from is such a vital investment of your time. You can start small, with basil or cilantro plants, or get more creative and create open space for gardening in your lawn, or at a communal gardening space. If you're unable to harvest your own food, consider making a more conscious effort to buying locally sourced food this summer. By doing so, you’ll be contributing to keeping our community unique, encouraging local prosperity, reducing your environmental impact and supporting workers who invest their time in our land. 

This dish is delicious, health promoting and so seriously gorgeous. This salad is incredibly wholesome and so easy to prepare. Paired with a simple yet flavorful five ingredient raw vegan salad dressing, all you will need is a blender and a serving bowl. This dish contains numerous health promoting ingredients, including fresh mango, avocado and ginger. Fun Fact: Mangoes have been named the most widely consumed fruit in the world for the past two decades.  Mango consumption has also been shown to benefit our skin and hair as well as prevent cardiovascular and weight related diseases. Mangoes are high in Vitamin C and have been shown to lower cholesterol, protect against colon, breast and prostate cancers, clear clogged pores and eliminate pimples, as well as alkalize our bodies. Avocados are loaded with potassium and Vitamin K, C and E. Avocados contain heart healthy monounsaturated fats and provide our body with healthy amounts of natural fiber. Raw ginger is one of my favorite ingredients to include in my recipes. Ginger is the perfect food to incorporate in this summer’s diet. Ginger is a known effective remedy for the nausea associated with motion sickness. Next time your planning a picnic dinner on the boat or by the sea, make sure to bring this salad and dressing for the crew to enjoy. Ginger improves the absorption and stimulation of essential nutrients in the body as well as improves our body’s immunity. 

Enjoy this raw sunset salad with good company at any time of the day. Cheers to a summer recipe that shines on. X

RECIPE

(Serves 3...Or 1. Whateva)

2 Heads Romaine Lettuce

4 Cups Fresh Spinach (Or Arugula)

1 Large Cucumber

2 Large Mangoes

1 Avocado

2 Peaches (Or Nectarines)

2 Large Beefsteak Tomatoes

 

SWEET THAI GINGER DRESSING

Juice of 1/2 Lime

Juice of 1 Large Orange

3 Pitted Medjool Dates (Soaked)

1 Small Knob Fresh Ginger (Peeled)

3 Tablespoons Raw Sesame Seeds 

 

Preparation:

Remove pit from medjool dates and soak in water for 2-4 hours. Remove dates and discard of excess water. Thoroughly wash and dry all salad ingredients. Mix spinach, lettuce, chopped tomato, mango, avocado, cucumber and peaches in a bowl. In a high speed blender, combine all dressing ingredients and blend until smooth. Remove dressing from blender and dress salad. For best results, marinate salad with dressing and allow to sit in refrigerator for 15 minutes prior to serving.  

CRUNCHY SPIRULINA GRANOLA

This sh*t is too god. I have to give a big thanks to my friend Kristen over at @enjoythisorganiclife for introducing me to buckwheat just a few weeks ago. Buckwheat groats were one of those "foodie" things that I'd seen on IG, in cookbooks and online, but had never actually committed to buying. That is, until kristen arrived. I bought bags once she introduced me to this health food. 

Growing up, we were totally a cereal family. Granted, that usually meant "Nature's Own," or "Barbara's Wholesome," (which I am now super stoked about) but always cereal, granola or oatmeal for breakfast. This raw, sprouted Spirulina Buckwheat Granola is so crunchy and sweet. It reminds me of the textures I used to enjoy back in my cereal eating days, and because of that, I love this stuff. 

I have been topping almost every single smoothie bowl with a few heaping tablespoons since I first made this granola. My body resonates very well with sprouted foods, and I have noticed that I digest this buckwheat exceptionally well, which is an added bonus. I hope you enjoy this recipe as much as I do, and feel free to make it in bulk to share with friends and family (store it tight in glass mason jars to preserve freshness!) 

This recipe includes.....drumroll please... a few super foods. I'll share some information on those below. Sprouted foods also require a dehydrator. Sprouting foods is beneficial, because these "live" grains differ from whole grains entirely. When sprouting foods, you are activating the enzymes within the grain. Sprouting also increases vitamin and mineral content. Last, but not least, sprouting neutralizes anti-nutrients like phytic acid. These acids bind up minerals preventing your ability to fully absorb and then digest them. Sprout on! You want regret it. 

How to Sprout Grains

  1. Start with clean grain, so take care in sorting through it to make sure all pebbles and grains with poor appearance are adequately removed.
  2. Rinse grains thoroughly.
  3. Add grain to a ceramic or stainless steel crock, pouring filtered water over the grain until the grain is completely submersed under several inches of water.
  4. Soak the grains overnight in warm water ( Sometimes I do a full 48 hours!)
  5. In the morning, pour the grains into a fine mesh sieve and rinse them well.
  6. Throughout the day, rinse the grains multiple times taking care to stir them so all grains are rinsed evenly.
  7. Continue rinsing the grains for two to three days until the grains have sprouted to your liking.
  8. Rinse the grains one last time, drain them and either refrigerate them or dehydrate them to grind into flour.

(adapted from NourishedKitchen.com

 

 

  • Spirulina is actually a freshwater vegetable. It is said that the Aztecs used to collect Spirulina from the surface of lakes and ponds. They would then sun-dry this nutritious superfood and incorporate it into their daily diets. Spirulina is abundant in vitamin A , iron, B vitamins and chlorophyl (hence it’s emerald green color!) As if thats not good enough, Spirulina is also made up of 75% protein! This superfood also includes all nine essential amino acids, which provide us with all of the nutrients we need to fulfill our gorgeous lives with health and longevity, 365 days of the year!
  •  Maca - Maca is a root vegetable grown in the Peruvian Andes. Maca powder is sacred to the Incas and has been used as a food and medicine in South America for hundreds of years. It is well known for its ability to help enhance strength and endurance. It is said that Incan warriors would often consume maca before long journeys or battles. Maca is high in magnesium. potassium and calcium. 

You can shop these super-foods, and many others with 10% off here:

SHOP SUNFOOD 

 

RECIPE

5 Cups sprouted Buckwheat groats

1 HEAPING tBSP. HAWAIIAN SPIRULINA

1/2 CUP UNSULFURED BLACKSTRAP MOLLASSES

2 TSP. RAW MACA POWDER

*OPTIONAL RAW CACAO POWDER

PREPARATION

IN LARGE MIXING BOWL, COMBINE ALL INGREDIENTS AND STIR WELL. COVER DEHYRDRATOR SHEET WITH PARCHEMENT PAPER AND SPREAD MIXTURE OUT EVENLY. PLACE IN DEHYDRATOR ON 115 DEGREES FOR 12 HOURS. OR UNTIL CRUNCHY. REMOVE OFF OF PARCHMENT PAPER AND STORE IN AIR TIGHT GLASS CONTAINERS. 

ENJOY

x

 

CHRONIC CURRY FRIES

CHRONIC CURRY FRIES

WITH FRESH AVOCADO WHIP

 

Urban dictionary defines "chronic" as very high-quality weed, generally with red hairs on it. These fries don't contain any of that. These fries do however, taste amazing, make you feel better than any herb you could ever smoke, and have cayenne pepper on them, which is red and could very possibly resemble small red hairs if you looked hard enough. These fries are bound to have the word "chronic" in their name. Seriously. 

These "fries" are one of my favorite go-to cooked recipes. They're flavorful, spicy, filling and taste like a "cheat meal" (whatever that even means.) These curry fries are so special to me because when I first made them in my kitchen in NY I used hand-made curry powder straight from stash of souvenirs I brought back from the Seychelles Islands. How cool is that? Now, I buy my organic curry powder in bulk at the organic Co-op here on O'ahu. And although it is not nearly as good as that Seychellois curry, it is pretty damn close. Pairing these fries with my fresh avocado whip takes this recipe to the next level. Pair this dish wish some steamed veggies, or a large raw green salad and you have a meal that will leave you so incredibly satiated. 

This recipe includes lots of commonly found spices and seasonings. One of these spices in particular is Turmeric, which I will discuss further in the text below. The good news with this recipe is that if you don't have every single seasoning I use in the ingredient list, chances are your fries will still taste amazing. Curry is a must though, so make sure you have ample amounts on hand at all times from here on out. Which will be easy to do, once you try (and fall in love with) this recipe. Something else to take note of is that I do not measure the exact amount of spices used in this recipe. Rather, I list the spices used in order of largest to smallest portion size used (i.e. curry powder is first, and ginger powder is last because I use generous amounts of curry, and very little ginger.) This is also because you will have to adjust to the amount of potatoes you are preparing, as well as to how spicy/flavorful you prefer your food. Take it easy with some of the stronger-tasting seasonings to start, and go from there. Remember - You can always add more, but removing individual pieces of ground cayenne pepper off of wet potatoes wedges can be a  real b*tch. 

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  • Turmeric - Turmeric has been said to be one of the healthiest foods in the world. It has been used for centuries by holistic healers and wellness practitioners around the globe. It is a powerful medicine that has long been incorporated in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including jaundice, menstrual difficulties, bruises, hemorrhage, toothache, chest pain, and even colic. Turmeric is an effective treatment for irritable bowel syndrome as well as cystic fibrosis sufferers. As if that's not good enough, this dried powder derived from root of the curcuma longa plant has also been shown to inhibit cancer cell growth and metastases. Get chur' turmeric on my friends. Fo' real.

 

RECIPE 

(Serves 2)

2 White Skinned Yams

2 Sweet Potatoes

Curry Powder

Turmeric Powder

Cumin Powder

Cayenne

Nutmeg 

Cinnamon

Ginger Powder

 

AVOCADO WHIP RECIPE

1 Large Avo

Juice of 1 Lemon

1-2 TSP. RAW APPLE CIDER VINEGAR

 

Preparation

Pre-heat oven to 350 degrees fahrenheit. Thoroughly wash all potatoes and yams before cutting into large chunky wedges. Place potatoes wedges in a bowl and season with Curry Powder, Turmeric, Cumin, Cayenne, Nutmeg , Cinnamon and Ginger Powder. Mix with your (clean) hands in a bowl until spices are distributed evenly throughout. Place potatoes wedges on large baking sheet lined with parchment paper (no oil needed!) Place in oven on 350 degrees for 20-30 minutes. After 25 minutes or so, flip potato wedges and continue to cook until both sides are lightly crisped brown. Next, remove pit and scoop 1 full avocado, the juice of 1 fresh lemon and 1-2 tsp. of raw ACV into a high powered blender. Blend all ingredients until smooth and serve as dipping sauce with fries. 

Allow chronic curry fries to cool, dip in avocado whip, eat and repeat. 

You're so welcome. 

x

 

GLOWING GREEN SMOOTHIE

When the whole "green smoothie" trend started, I was convinced everyone else was "in" on some sick joke that I was unaware of. I remember seeing a write-up that COSMOPOLITIAN Magainze published a few years back recommending that readers start their morning with a banana, lime, pineapple and kale smoothie. I was so excited to give it a go and was determined that the really poor quality blender my family owned would do just the trick. After managing to make the world's thickest "smoothie," (let's be honest - I may or may not have placed the entire lime, peels and all in the blender) I sat down to give my masterpiece a test taste. I could've gagged. Seriously. I laughed it off and convinced myself that that magazine (and every other person for that matter) was lying. A green smoothie could not and would not replace my delicious breakfast meals. Not now, not neva'

This smoothie was a game changer. Fast forward a few years and I finally had access to a high speed blender, as well as a little more basic knowledge on preparing raw fruits and veg (or at least I'd like to think that!) This smoothie is refreshing, delicious and filling. It is sweet, easy to digest and makes you feel like a superhero when you realize you're drinking a smoothie that is naturally greener than the grass in your backyard! GLOWING GREEN, because that is how vibrant your body and mind feels after drinking one of these.

This smoothie contains a few super-foods (but you were probably already expecting that, weren't you?) which I'll discuss further in the text below. This recipe also contains a plant based raw vegan protein powder. When I do consume packaged protein powders I make sure they are of the highest quality and type. Some brands I personally love are

SunWarrior Brand

 SunFood Brand

KaChava brand

I have used a method called Quantum Reflex Analysis to test the quality and strength of these powders, so I am sure that they are the most healthful and wholesome on the market. I enjoy this smoothie for breakfast, lunch or sometimes even dinner! Feel free to top it off with any of your favorite super-food toppings. You can shop SunFood for all of my favorite superfood here: 

SHOP SUNFOOD

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RECIPE

1 FROZEN BANANA

1 REGULAR BANANA

1 FRESH (OR 1 CUP FROZEN) MANGO

2-3 CUPS FRESH SPINACH

2 CUPS RAW COCONUT WATER

JUICE OF 1 LIME

1 TBSP. MACA POWDER

1 SCOOP RAW VANILLA PROTEIN POWDER

ICE TO BLEND

FRESH VANILLA BEAN*

 

PREPARATION

In a high speed blender, blend coconut water and spinach. Making sure that the greens are properly broken down and blended before incorporating fruit is one of my successful smoothie making secrets. Shh! This prevents your smoothie from having clumps, or over-blending the fruit which often leads to oxidation. Next, blend in all other ingredients and ice until smooth. This is when I like to pour my smoothie in a jar, swirl in some Raw Vanilla Bean powder and pop in a re-useable straw. Try this smoothie once a week for breakfast and work your way up from there! Only a few days and I guarantee this baby will have you glowing. 

x