Tag Archives: Gluten-free

Thanksgiving Recipe: Curried Squash & Apple Soup

43 Final DishThis soup was inspired by a delicious dish my Aunt Joan made of roasted curried squash. I adored it, so recreated it, then decided to make it into a soup. It’s fabulous for chilly fall nights, when you’re looking for something to warm your belly and soul, and it’s super easy! It also makes a great addition to your Thanksgiving dinner, especially for your vegan and gluten free guests.

I’m not one for precise measurements as one of my favorite aspects of cooking is experimentation, so I encourage you to play with the flavors and find what works best for you. Feel free to share any magical discoveries in the comments below!

Ingredients

– 1 butternut squash, peeled and cut into cubes

– A couple green apples, peeled, cored, and quatered

– 1 small yellow onion and/or shallots

– carton of veggie broth (homemade is great too of course!)

– 2 tsp of Wakaya Perfection Ginger

– grapeseed oil or olive oil

– curry powder (the best kind you can find, which will probably be at an Indian or West Indian store)

– ground cumin or roasted geera

– salt and pepper to taste

These are my favorite brands of roasted geera and curry powder, both purchased from a West Indian store in Toronto. Having delicious and authentic curry powder can make all the difference!

43 Curry Powder

Instructions

Heat oven to 400 degrees.

In a large mixing bowl, toss together the squash, apples, and onion/shallots, with oil (enough for a light coating) and a decent coating of curry powder (about 1 – 2 Tbsp) and about 1 tsp of the roasted geera/cumin. Add a sprinkle of salt and pepper.

43 Bowl

Place ingredients in a baking dish, and roast in oven for about 40 minutes, removing half way to stir. Squash should be very soft when complete.

Add the roasted veggies to a good quality blender. Add the Wakaya Perfection ginger and about a cup of veggie broth to begin. Begin blending on a low setting and keep adding veggie broth until you reach your desired consistency (it will depend on your preference and how large of a squash you used). Taste and adjust seasonings as desired.

Have as a starter, or make it meal by serving with a scoop of brown rice and a mixed green salad. Enjoy!

***

This article was originally posted on Sasha’s Empowering Wellness blog.

Restaurant Style Tahini that Goes With Everything

Screen shot 2013-11-13 at 2.41.15 AMTahini is a wonder-food. A thick paste made up of ground sesame seeds, tahini is high in calcium, and B vitamins. Tahini assists in healthy cell regeneration as well as enhancing the immune system and healthy nervous system functioning. The best part is that tahini is very easy to digest so all of the goodness it offers is absorbed by your body and available to your cells within a 1/2 an hour of consuming it.

Parsley is a highly underrated vegetable. Often resigned to being a garnish, parsley belongs on the center stage. This humble little leaf has been used in herbal medicine for centuries. It is high in vitamins (including Vitamins K and A) and minerals (including iron and potassium). Parsley is low in calories but packs a huge nutritional punch.

I use green tahini on everything. I especially love it on cauliflower, or to dip pretty much anything in. Yesterday I even poured it on some leftover brown rice noodles and it was delicious!

Green Tahini

Makes  1 1/2 cups

Ingredients:

Instructions:

Put the tahini, water, and parsley in a high speed blender and blend until smooth.

Add salt to taste.

Add honey if it is still too bitter. I find that when I use store bought parsley I tend to use a little honey. My home-grown variety, or one from a farmer’s market, tends to be slightly sweeter so does not require the honey.

Add a little lemon if you choose to. Sometimes I do. Sometimes I don’t. Either way it is yummy.

Have a delicious recipe you’d like to share? Leave it in the comments below! 

Originally posted on my website: Tapp’s Tips

The Perfect Gluten-Free Dessert with a Secret Ingredient

brownies-blue2sm-682x1024Calling all sweet tooths! Brownies are a dessert staple – right after cake, ice cream and pie. There are so many variations of the brownie recipe that it can be difficult to carve out your own, but after many attempts I think I’ve done it.

It took a while to get this recipe right, but I found that spinach, of all things, is the key. Not only does it add a little nutrition to the treat but it also helps keep the brownie moist. I’ve also added Cardomom, which is a bit of an exotic spice. If you don’t have it in your cupboard you can skip it, but I think it rounds out the taste nicely. Oh, and these brownies are also gluten-free! Does it get any better than that?

Perfect Gluten-Free Spinach Brownies

makes @16 brownies

Serve with Almond Milk

Ingredients:

Instructions:

Preheat the oven to 350ºF.

Line an 9×12-inch baking pan with parchment paper.

Steam the spinach until wilted (about 2 minutes).

 In a mixing bowl whisk together the raw cacao, almond meal, sorghum flour, salt, cinnamon, cardamom and baking soda.

 Put the maple syrup and the spinach in a blender and blend until pureed.

 Make a well in the center of the mixing bowl and add the beaten eggs, vanilla extract, sesame oil and maple syrup-spinach mixture. Beat on low-medium for two minutes, until the batter begins to come together. At first it will seem thin but keep beating until it thickens and becomes smooth and glossy. It might seem a little soupy to you but that is ok. It will come together in the oven.

Pour the batter into the prepared baking pan.

 If you are adding nuts, stir in the nuts by hand. Even out the batter with a silicone spatula.

 Stud the top with some dark chocolate chips and press in slightly.

 Bake in the center of a preheated 350ºF oven for 30-35 minutes, or until the brownies are set. The top will crack, like a flourless chocolate cake. You will know it is done when a toothpick inserted into the center comes out clean.

Enjoy!

Originally posted on my website, TappsTips.com 

Welcome Fall! 3 Delicious Recipes for Apple Season

red-applesThis past weekend was the autumn equinox, which means we are officially moving into fall! This is the perfect time for all things involving pumpkins, squash, cranberries, and…apples! This delicious fall fruit is packed with natural sugars, carbohydrates, and fiber – the perfect snack on its own, but also a delicious ingredient for all kinds of recipes.

Here are 3 of my favorite apple recipes for you to enjoy this autumn!

1. Apple Ginger Fruit Leather

Ingredients:

  • apple – 4 cups, chopped
  • ginger – 1 piece, about 1/2 inch cube
  • honey – 1 tbsp
  • parchment paper

Instructions:

Preheat oven to 250

Steam the apples and the ginger for about 5 minutes. I recommend steaming over boiling because you don’t want to apples to be soggy. Remember, we are taking the moisture out.

Puree the apples, ginger, and honey.

Pour into a pan lined with parchment paper. The pan I use is 9X12. Smooth the surface of the mixture with the back of a spoon or a rubber spatula. Make sure that it is distributed evenly. The leather won’t cook evenly if there are thick parts and thin parts.

Bake at 250 for about 3 hours. Check it every 1/2 hour or so. When the leather is no longer mushy to the touch it is time to take it out.

The leather will be a little hard at this time. It needs to be left out for a few hours in order to soften up. When the leather has some give, cut it into strips and enjoy. It can be left out on the counter in an airtight container for weeks but, believe me, it won’t last that long.

2. Apple Lemonade

I love lemonade. The problem is that it takes a ton of sugar to keep you from puckering up when you drink it. This juice tastes just like sweetened lemonade. The joy is that it is sweetened only with apples. Sounds like a win to me.

Needless to say, this is my kids favorite juice. My younger son says that wants me to “make this all day, and all night, every day.” I don’t think I will be doing that, but it makes me feel much better giving them this juice instead of the hyper-sweetened variety.

The key is to add 1/2 a lemon to every apple you juice.

Ingredients:

  • apple – 1, cored – preferably organic
  • lemon – 1/2 – preferably organic

Instructions:

Put the ingredients through the juicer.

The reason I say to use an organic lemon is that I use the whole thing, peel and all. You don’t want the pesticides and waxy residue in your juice glass, so buy organic. (You should still rinse the lemon thoroughly before use.)

You should core your apple before juicing it. Apple seeds contain cyanide which you most definitely don’t want in your kids drink!

3. Gluten-free Vegan Apple Crumble

I love apple crumb pie. The best part of this pie is that it is so packed with good stuff that you can eat it for breakfast and not feel guilty!

Ingredients:

Crust (and 1/2 the crumble)

  • garbanzo bean flour – 3/4 cup
  • almonds – 1 cup (ground to a fine flour)
  • gluten-free oats – 3/4 cup (ground to a fine flour)
  • hemp seeds – 1/2 cup (ground to a fine flour)
  • chia powder – 1/2 cup
  • coconut oil – 1/2 cup
  • Xantham gum – 1/4 tsp
  • salt – dash

Crumble

  • Half the crust ingredients
  • gluten-free oats – 1/2 cup
  • coconut butter (or oil) – 3 tbsp
  • crushed walnuts – handful

Pie Filling

  • apple – 2 cups, thin sliced
  • lemon juice
  • cinnamon – 1/2 tsp
  • maple syrup – 1 tbsp
  • apple juice – 1 tbsp
  • grated ginger – 1/2 tsp

Instructions:

Preheat oven to 375

To make the pie crust mix all of the crust ingredients in a large mixing bowl. It should have the consistency of dough.

Take out 1/2 of the mixture and press it into a pie tin. You want to make sure it is thin and consistent.

The other 1/2 of the mixture will be used for the crumble mixture so set it aside for right now.

For the pie filling take the sliced apples, lemon juice, ginger, maple syrup, and apple juice and cinnamon and mix together in a bowl (I actually used my juicer and juiced 1/2 a lemon, 1/2 and apple and a piece of ginger and poured that mixture over the apples with the cinnamon and maple syrup)

We ran out of ground cinnamon so my son grated a cinnamon stick into the filling mixture. A little more high maintenance but it worked.

Put the pie filling mixture into the pie crust.

For the crumble, take the other 1/2 of the crust mixture. Add the whole oats, sugar, walnuts, coconut butter, and mix thoroughly.

Put the crumble mixture onto top of the pie. Press it down a couple of times so that the crumble stays in place.

Bake in the oven for ~45 minutes. Enjoy!

 

Originally published on my website, Tapp’s Tips.

3 Healthy, Kid-Friendly Meals in 30 Minutes or Less!

pizza-sliceAs a nutrition counselor and a mom, I understand how overwhelming it can be to prepare healthy, wholesome meals that kids and parents alike will enjoy. Because who has time to labor in the kitchen for hours when there are a million other things to do?

Here are 3 delicious – and healthy! – recipes you can whip up in 30 minutes or less. Enjoy!

1. Pasta with Cherry Tomato Sauce

Serves 4

Prep time 5 minutes

Cooking time 20 minutes (including pasta)

Ingredients:

  • cherry tomatoes – 2 cups
  • sesame oil – 1 tablespoon, refined for high heat cooking
  • thyme – 1 tablespoon fresh, crushed
  • garlic – 2 cloves, sliced thin
  • salt and pepper – to taste
  • basil – fresh, as garnish

Instructions:

Put a pot of water on to boil for your pasta. I prefer a brown rice pasta but any will do.

Wash and then slice the cherry tomatoes in half.

Peel and slice the garlic very thin.

Pinch the end and  slide the leaves off of the stalks of thyme. Chop and then crush them with the flat side of the knife. This releases the flavor.

Heat the oil in a saucepan.

When the oil is hot add the garlic.

When the garlic gets aromatic (about a minute) add the tomatoes and the thyme.

Sautee until the tomatoes are soft. This will take about 3 minutes.

Add salt and pepper and serve over pasta.

I like to serve this dish with a salad. It’s quick and easy summer meal that won’t disappoint.

2. Gluten Free Chicken Satay

Serves 8

Ingredients:

  • chicken – boneless 2/12 lbs
  • garlic – 6 cloves
  • agave – 3 teaspoons
  • tamari – 1/2 cup
  • ginger – 4 teaspoons
  • lime juice – 2 fresh squeezed
  • sesame oil – 1/3 cup
  • coriander – 4 teaspoons
  • black pepper – 1 teaspoon
  • himalaya salt – 2 teaspoons

Instructions:

Cut the chicken breasts into 2 inch cubes. Set aside.

Add all of the ingredients (minus the chicken) to a high speed blender and blend until mostly smooth.

Put the chicken in a shallow dish. Pour marinade on. Mix well. Make sure that the chicken is completely coated. Cover and put in the fridge for at least 2 hours.

When you are ready to cook, place the chicken on skewers. I usually use about 4 cubes per skewer.

Make sure the grill is hot.

Place on medium heat for @7 minutes a side.

3. Personal Spinach Pizza

Ingredients:

  • spinach – 1 bag (preferably organic)
  • tomato sauce – 1/3 jar
  • whole-grain pizza crusts – 2 personal size
  • oil – 1 tsp
  • dairy-free Daiya cheese – 1/2 bag

Instructions:

Wilt the spinach. You can either saute it with a little oil or steam it. Steaming is more virtuous but either will do the job. It will only take about a minute.

Blend 1/3 of the spinach with the tomato sauce. Tomato sauce is an “everything-but-the-kitchen-sink” food. You can add just about any vegetable you want to it. My favorites are the ones I tend to have a hard time getting my kids to eat on their own. Bok choy, leeks and beets are some of my favorite add-ins.

Take the remaining spinach and roughly chop it.

Spread the tomato sauce on the pizza crust. Be generous about it.

Spread the cheese on top.

Bake for @10 minutes or until the cheese is bubbling and the crust is a golden brown.

The leftovers (if there are any) make for a very exciting lunch box item. Reheat in a toaster oven and pack in an air tight container. You get to be a superhero while giving your kids a nutrition packed meal.

Works for me!

 

Originally published on my website, Tapp’s Tips.

Rebecca Pacheco: My Best Diet Advice

IMG_3825-580x773Are you vegan?
Have you heard of this juice cleanse?
Are you gluten free?
Have you heard of that juice cleanse?
What do you do for cardio?
How often do you run?
Do you do Pilates?
What do you think of Crossfit?
Do you lift weights?
Do you wear a heart rate monitor, Nike Fuel Band, Jawbone, etc.?
Which yoga poses will strengthen my core?
And lift my butt?
Do you think I should do a juice cleanse?

I get a lot of questions about my personal and professional approach to fitness, including those above and many more. Each time I’m asked by a reader, yoga student, Om Athlete, curious media type, or casual acquaintance at, say, a dinner party, I’m delighted to – forgive me – weigh in. I enjoy the fact that people trust me; it means I’m doing work I’m meant to do, helping people become more healthy and mindful, and I’m happy to share knowledge acquired over the years. I’ve studied a lot, experienced a lot, and been exposed to a lot, through a lifetime of playing sports, 18 years of practicing yoga, 13 years of teaching it, and the privilege of working with some of the fittest and fastest athletes in the world about what it means to look, feel, and perform your best.

But my favorite piece of advice is the same for everyone, and it has nothing to do with explicitly choosing a diet or type of exercise. It’s about choosing a mindset or, possibly, a heart set. Because the truth is not about what you do, but rather, why you do it.

I believe the intention behind anything colors everything, which is why my diet advice is not a diet. My most killer workout secret is not some grand secret. I’m not hiding stealth spa procedures or supplements in my bicycle basket. I’m not fired up by fitness fads or new technology that tracks my every calorie taken in or burned off. (I respect that many people like and benefit from health trends and technology; I just don’t think they’re essential to my point or your wellness).

Personally, I do a lot of yoga. I run a lot. I eat a lot. What I eat has read like Michael Pollan’s advice long before he wrote In Defense of Food and other books widely regarded as manifestos for eating mindfully: eat real food, not too much. Mostly plants. But, sometimes, chocolate covered salted caramels. (I added that last part). Professionally, I’m like a sherpa for surpassing mind/body limitations, and my approach to yoga might cause your kid to turn to you and say, “Wow, Mom, you’re STRONG! You’re stronger than Daddy,” as the child of one of my clients did at the beach over the weekend when she tossed him high in the air so that he landed in the ocean with delight like it was no big deal.

In the past, I’ve been too thin and too heavy. I ended up too thin by accident, at a time when I felt very heavy—as in emotionally. I wasn’t trying to lose weight. It just happened as a result of the stress of what was happening in my life. I couldn’t have cared less about scales or pant sizes. Ironically, I was too heavy while trying too hard to be thin. Roughly around college, as the current often pulls women that age. It was my personal heyday of low fat frozen yogurt, Diet Coke, and other fake foods about which I didn’t know better and were the diet de rigueur of the time. Now, I know better, and I stay away from that stuff. It’s not a diet. It’s chemical junk that messes with your hormones and doesn’t add any nutritional value anywhere. I don’t eat other non-food stuff like Play-Doh or glue. That’s not a diet. It’s common sense.

And, ultimately, that’s the secret weapon I want people to rediscover. Good sense. Stop cleansing. Start sensing. Ask yourself this one essential question:

What do you want to embody?

Seriously. Think about it. Because the answer will be telling, and the actions needed to achieve your desired state will be clear. If you know how you want to feel, you’ll intuitively know what to do to get there. You don’t want to embody artificial colors, flavors, or feelings. You don’t want to embody scarcity and deprivation.

If you want to embody strength or confidence, you can’t choose diets, fitness inspirations, or yoga teachers that encourage diminishing or depletion. It’s that simple. If you want to feel joyful and light, you can’t choose workouts that are drudgery or self-talk that is demoralizing. Maybe you’ll lose weight on a certain diet, cleanse, or workout regime, but will you feel light? Will it last? Or, will it dissipate—like anyone’s capacity to stay on a diet or regime, and you’ll have to search for the next fitness fix during the next dinner party conversation. If you want to embody speed or endurance, your workouts must prioritize the same. If you want to feel energetic and endorphin-drunk, then you’ve got to get up and move like your life depends on it (because it does). If you want to embody beauty, you’ll have to do things that genuinely make you feel beautiful. They are not usually available in stores. They frequently include smiling or laughing. Remember: mindset. Heart set.

The way we move our bodies and how we nourish them are beautiful opportunities every day. Meanwhile, getting too caught up in how we label ourselves according to what we eat (i.e. vegan, paleo, gluten-free, etc.) and forgetting that the best wellness resource we have is our own mind only leads to more of the same. Change how you think. Start with what you want to embody, and let that word, feeling, or mantra dictate the health choices you make.

Embody grace. Eat energy for breakfast. Run with heart-pumping, leg burning, soul exhilarating speed. Balance with confidence. Breathe with love. Put on your clothes with joy. Take them off with acceptance. Embody yourself fully. It’s a beautiful thing.

Originally published on my website, Om Gal.

3 Mouthwatering Desserts You’d Never Guess Were Vegan

heart-pie-1024x7681I can’t tell you how many times I’ve heard people say that all vegan food is bland and boring. That couldn’t be farther from the truth! In my experience, it’s not hard to make delicious vegan food, and it starts with knowing how to work with a few key ingredients.

As a mom, I love making tasty desserts for everyone to indulge in, and there’s no reason these can’t be vegan. For vegan desserts, it’s a good idea to get comfortable with things like dates, cashews, and maple syrup – healthy, natural ingredients that will add sweetness, texture, and depth to your treats.

Here are three of my favorite dessert recipes – so gooey, delicious, and flavorful that no one will guess they’re vegan!

4-truffles-on-plate1. Chocolate Truffles

Yields @20 truffles

Ingredients:

  • dates – 1 cup
  • cashews – raw, 1/2 cup
  • almonds – raw, 1/2 cup
  • raw cacao powder – 3/4 cup
  • coconut – shredded, unsweetened 1/2 cup
  • maple syrup – 1/2 cup
  • vanilla extract – 2 teaspoons
  • salt – 1/2 teaspoon
  • almonds – raw- extra 20 for inside truffles

For Topping:

  • coconut – shredded 1 tablespoon
  • cinnamon – 1 teaspoon
  • raw cacao powder – 1 teaspoon

Instructions:

In a high speed blender or food processor, blend together the dates, cashews and almonds until they form a crumble-paste. Add a little warm water if the paste is too thick – it shouldn’t be totally smooth and it shouldn’t be wet; it should be crumbly with nutty pieces in it.

Add the raw cacao powder and blend.

Add in the  maple syrup, vanilla, coconut and salt and blend until completely incorporated. Make sure you stop and scrape down the sides of the blender a few times to keep the mixture moving.

Measure the truffle mixture out as 1 tablespoon each.

If the dough is too sticky at this point, put it in the freezer for 10 minutes; it is easier to manage when it is cold.

Place one of the raw almonds into the middle of the truffle and roll into balls. Coat with shredded coconut, cinnamon or raw cacao.

I find the easiest way to coat the truffles is to put whatever topping you choose into a plastic or paper bag. One by one put the truffles in and shake. Kids LOVE this part.

While the truffles can be eaten right away, they are better when eaten cold. For best results, place the truffles in the freezer and allow them to harden for at least an hour. They can be stored in the freezer for up to 6 months (though they would be lucky to last until the end of the day). Remove from freezer 10 minutes before serving.

2. Chocolate Cheesecake

Ingredients:

  • Crust
  • pecans – 1 cup
  • sunflower seeds – 2 tbsp
  • medjool dates – 5 large, pitted
  • salt – pinch
  • water – 1 tsp
  • Filling
  • cashews – 2 cups
  • maple syrup – 2/3 cup
  • water – 3/4 cup
  • vanilla – 1 tbsp pure
  • raw cacao powder – 2/3 cup
  • himalaya salt – 1/8 tsp
  • coconut oil – 1/3 cup,melted
  • coconut butter – 1/4 cup, melted

Instructions:

Crust

In a high speed blender or food processor grind the pecans and sunflower seeds.

Chop the dates and add to the nuts and seeds with the salt. Grind again into crumbs.

Add the water and zap again until the mixture turns into a moist dough that holds together when pressed.

Press into the bottom of a spring form pan, mini pans, or small silicone muffin cups.

Set aside.

Filling

Blend all but the oil and butter until smooth and creamy in a high speed blender.

On stove stove, heat the oil and the butter until it is melted. Then, add to the mixture and blend again.

Pour over the crust.

Set in the fridge for at least 8 hours.

I add fresh fruit and coconut whipped cream for taste and decoration. It’s so much fun to play with and the fruit is perfect with the density and texture of the chocolate. Add the coconut whipped cream and you have yourself a winner. I have turned coconut haters into coconut lovers with this dessert. Really, it’s that good.

3. Chocolate Cashew Butter

Ingredients:

  • cashews – 1 cup
  • maple syrup – 1/3 cup
  • raw cacao powder – 1/2 cup
  • coconut oil – 2 tbsp
  • coconut butter – 1 tbsp
  • water – 1 tbsp
  • salt – dash

Instructions:

Add everything except the coconut butter and coconut oil to a high speed blender. Blend until completely smooth. Melt the oil and the butter on the stove and add to the blender and blend until the ingredients are combined.

Put in an airtight container (preferably glass). It will keep for a few months in the fridge or a few weeks in the pantry, though it won’t last that long. The jar is empty in about a week in our house. Spread on toast, dip fresh fruit in it, add it to coconut milk ice cream, quinoa crepes, waffles, use it as an icing or anything else you can imagine spreading chocolate on. Most of all, enjoy!

 

Originally published on my website, Tapp’s Tips.

18 Healthy Snacks to Ensure You’re Never In a “Food Emergency” Again

Marcona AlmondsIt may seem as though we live in a land of plenty. Everywhere you look there are vending machines, restaurants, and stores offering an endless assortment of quick and cheap snacks and meals.

And yet, the reality is that everyday most Americans live in a constant state of emergency. Either they skip breakfast or they put themselves at the mercy of the local coffee chain feeding them high-sugar coffees and donuts or muffins or scones (which sound like a French health food but are really giant sugar cookies). And then, at work, there are bowls of candy and vending machines full of soda and on the way home, there are fast food restaurants and convenience stores luring you in. We live in a toxic nutritional wasteland where finding real, whole, fresh food is difficult if not impossible for most people to find.

What is a food emergency? When your blood sugar starts to drop, you are hard-wired to eat anything (and everything) in sight. To think you can use willpower to control your hunger or cravings contradicts the science of how your brain controls your behavior. The more willpower you use, the more it backfires, eventually. You find yourself automatically overeating and binging or just eating whatever happens to be in front of you.

But there is a solution, a simple, practical idea that most of us never think about: planning and bringing food with us.

If you were a type 1 diabetic, you would not leave the house without your insulin syringe or a packet of sugar. If you did, your life would be at risk. If you had a severe bee or peanut allergy, you wouldn’t go anywhere without your EpiPen. One sniff of peanut dust and you could die without your protection.

While you may not die in an hour, you will get sick and fat and live a shorter, poorer life if you regularly find yourself in a food emergency. You will repeatedly choose poor quality, high sugar, refined foods and eat more than you need.

Emergency Life Pack – Your Food Safety Net

That is why I recommend that everyone create an emergency life pack, a food safety net. Each person has to find their favorite things to include, and the choices are almost infinite. You need to stock your home, your travel bag or purse, your car and your workplace with key rations for any food emergency. What if you didn’t have time to have breakfast? What could you grab for the car? Or if you get busy at work, what can you find in your drawer to get you through the day? Or what is at the ready in the late afternoon if you start to droop?

I definitely recommend including protein snacks, because protein controls your appetite and balances your blood sugar over long periods of time. These are snacks that keep on giving but don’t give that quick rush and crash we get from most “snack foods,” which leave us even more hungry and tired. If you wait until you are hungry, you will make irrational decisions. Just set yourself up to make better choices by having good things around you.

Here are easy-to-make or easy-to-buy foods that you can grab and go anywhere with. We all travel out of the house frequently, and with a little bit of planning and shopping, we can stay healthy and keep ourselves out of food emergencies. Get a few glass containers with lids and Ziploc baggies to put your snacks in. Buy an insulated lunchbox or mini-cooler to put your food in. These are just ideas and you can innovate, but make sure you include food with good-quality protein and fats that are also low in sugar.

Things That Last Forever:

  • Canned wild salmon or sardines
  • Flax or seed crackers (Mary’s Gone Crackers)
  • Jerky (bison, grass-fed beef or turkey—try Krave or Grass Fed Jerky Chews
  • Salmon Jerky (Vital Choice)
  • Nuts and seeds (almonds, walnuts, pecans, macadamia nuts and pumpkin seeds)
  • Nut butter packets (almond, pecan, macadamia nuts—Artisana makes individual packs)
  • Coconut butter packets (Artisana brand is great)
  • Whole food or raw food protein bars (Raw Revolution and LÄRABAR are my favorites)
  • Artichoke hearts
  • Roasted red peppers

 Easy-To-Prepare On-the-Go Snacks:

  • Garbanzo beans with olive oil, lemon, garlic and salt
  • Hard-boiled omega 3 eggs
  • Hummus (Try Wild Garden single-serve packets that last a long time)
  • Cut-up carrots, cucumbers, peppers and celery in Ziploc baggies
  • Apple or pear

Treats:

  • Dark chocolate (70%)
  • Dried figs
  • Dates

Dr. Hyman’s Go-To Travel Food Emergency Pack

When I am on the road, I find it a dangerous place: airports, hotel mini-bars, bad restaurants, food deserts. My health is in jeopardy every time I step out of my controlled environment. So I bring food with me and make it a rule never to eat on planes or in airports (although increasingly, there is edible food in airports—you just have to know how to hunt and gather!). I never leave home without these things, and I keep a good stock in my pantry, so I can just throw them in my bag. They take up little space and pack a powerful nutritional punch.

  • Wild salmon jerky from Vital Choice or Patagonia
  • Grass-fed beef or turkey jerky by Krave
  • Packets of coconut butter and macadamia nut butter by Artisana
  • Raw Revolution protein food bars
  • Organic almonds
  • Organic macadamia nuts
  • Organic dates

For help creating your own emergency food pack, watch my how-to video here. Remember, with a little bit of planning, you can save yourself from food emergencies and stay healthy and well nourished wherever you go.

Now I’d like to hear from you …

What do you like to include in your emergency food pack?

Have you found some good sources of healthy, whole foods even while out on the road?

 

Originally published on my website, DrHyman.com

Delicious and Fresh: My Top 5 Summer Recipes!

marinated-kale-saladsmall-1024x682

As you may have gathered, I post a lot of recipes and I LOVE to cook. Especially fresh, healthy, delicious dishes for my family. And summer is one of my favorite times of the year to cook because there are so many yummy seasonal fruits and vegetables to choose from, so the recipes never get old!

Here are my top 5 summer recipes, which I invite you to enjoy with your kids, partners, neighbors, and friends!

1. Marinated Kale Salad

Serves 4

Dress with my favorite Salad Dressing

Ingredients:

  • kale – curly, raw, stemmed and chopped- 4 cups
  • strawberries – 1/2 cup, sliced
  • walnuts – 1/3 cup, toasted
  • orange – 1/2- to squeeze on kale after the salad dressing

Instructions:

Wash, chop and stem your kale.Put in a non-plastic bowl- glass, wood or ceramic will work.Add salad dressing.Squeeze ½ an orange over the salad.Get your hands in the bowl and massage the dressing into the leaves. Work each leaf individually.Let it sit for at least a ½ an hour.When you are ready to serve, toast the walnuts, slice the strawberries.Mix into the salad. Serve.

2. Chocolate Mint Ice Pop

Makes ~6 pops

Ingredients:

  • coconut milk – full fat- 2 cups
  • raw cacao powder – 1 tablespoon
  • agave – 5 tablespoons
  • mint – fresh, chopped- 1/4 cup
  • Himalayan salt – dash

Instructions:

Put all ingredients in a blender. Blend until completely smooth.Pour into ice pop moldsPut in freezer for 6-8 hours. Enjoy!

3. Coconut Berry Cloud Pie

Serves 8

Ingredients:

  • egg whites – 6
  • powdered sugar – 1 1/2 cups
  • For the topping: –
  • berries – 1 1/2 cup mixed
  • coconut milk whipped cream – 1 cup

Instructions:

Preheat oven to 400 degrees.

Separate the egg whites from the yolks. Be careful here. If you get any yolk mixed in with the whites it won’t stiffen properly. I like to separate the eggs into a separate bowl and then transfer the whites into a larger bowl. That way, if one egg white gets lots of yolk in it, it won’t contaminate the whole lot.

Grease a 10 inch springform pan with GMO-Free canola oil. I like the spectrum brand.

Beat the egg whites until they stand up. I use a hand held mixer. It takes between 5 and 10 minutes. Your arm will get tired….When the egg white are stiff, start mixing in the sugar, spoonful by spoonful, so that it gets evenly incorporated. I use powdered sugar because it makes the cake even lighter and fluffier than granulated sugar. If you would like a bit of crisp to the crust, then use granulated sugar instead.

Put in the oven at 400 degrees. Immediately reduce to 250 degrees and cook for 90 minutes.After the 90 minutes are up, turn off the oven but leave the cake inside. Allow the oven to cool completely before you remove it.

Right before serving, whip up some Coconut Whipped Cream, top with berries and serve.

4. Grilled Chicken Satay

Serves 8

Ingredients:

  • chicken – boneless 2/12 lbs
  • garlic – 6 cloves
  • agave – 3 teaspoons
  • tamari – 1/2 cup
  • ginger – 4 teaspoons
  • lime juice – 2 fresh squeezed
  • sesame oil – 1/3 cup
  • coriander – 4 teaspoons
  • black pepper – 1 teaspoon
  • Himalayan salt – 2 teaspoons

Instructions:

Cut the chicken breasts into 2 inch cubes. Set aside.Add all of the ingredients (minus the chicken) to a high speed blender and blend until mostly smooth.Put the chicken in a shallow dish. Pour marinade on. Mix well. Make sure that the chicken is completely coated. Cover and put in the fridge for at least 2 hours.When you are ready to cook, place the chicken on skewers. I usually use about 4 cubes per skewer.Make sure the grill is hot.Place on medium heat for @7 minutes a side.

5. Apple Lemonade

The key is to add 1/2 a lemon to every apple you juice.

Ingredients:

  • apple – 1, cored – preferably organic
  • lemon – 1/2 – preferably organic

Instructions:

Put the ingredients through the juicer.The reason I say to use an organic lemon is that I use the whole thing, peel and all. You don’t want the pesticides and waxy residue in your juice glass, so buy organic. (You should still rinse the lemon thoroughly before use.)You should core your apple before juicing it. Apple seeds contain cyanide which you most definitely don’t want in your kids drink!

Voilà! Happy cooking!

Originally published on my website, Tapp’s Tips

How to Throw a Junk-Free Kid’s Birthday Party

I was terrified the first time I threw a kids’ party without the usual pizza and brightly dye-colored cakes and candy. I was worried I was going have a revolution on my hands, a mutiny, a gang of pizza-crazed 2-year-olds who were going to make me walk the plank. I was pleasantly surprised when only one parent asked,  “Where’s the pizza?” and astonished when there wasn’t a peep or a whimper from the kids. “Phew,” I thought back then. “It is possible.”

This year I had a little boy pull me aside. He had a concerned look on his face. He said, “I only eat one kind of chicken nugget, and I don’t eat salad.” I replied, “I’m sorry that I don’t have your special nuggets, but the chicken on the table is really tasty and you don’t have to eat salad.” About ½ an hour later I saw him happily munching on a sweet and sour lemon chicken stick and the noodles with pesto sauce. I personally handed him an apple lemonade ice pop and saw him wipe his cake plate clean. So, even the picky ones left satisfied.

On the menu this year was:

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For starters I made Guacamole and served it with Organic GMO free “Way Better” sweet potato chips.

Two quick tips on guacamole-making:

  1. Keep the avocado seeds in the guacamole. It will help keep it from turning brown.
  2. Add 1 teaspoon of avocado oil to your guacamole. This, too, will help it from turning brown.

Next up, hummus and vegetables. This year I bought some fresh made from a local market. Usually I make it fresh, but there is only so much time…

For a sweet snack, fruit kebabs. Honeydew, cantaloupe, pineapple and grapes. Yum.

And finally, the main course!

Grilled Chicken on a Stick 2 Ways. I marinated the chicken overnight and then I grilled them. Well, my husband grilled them…

  1. Sweet and Sour lemon. I used the marinade from my “Sweet and Sour Lemon Chicken.”
  2. Chicken Satay.

Here’s a picture of the Chicken Satay final product:

Sataysmall

Some ideas for healthy side dishes:

And now what the kids are all waiting for: dessert!

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First, homemade ice pops. Chocolate Mint, Apple Lemonade, Pina Colada, Sour Apple Sorrel, and Ruby Beet.

Sam is eating the Pina Colada Pop here. His favorite was the Ruby Beet. He looks like a vampire in the photos of him eating that one though!

These were a huge hit. I actually got a call from a 7-year-old boy who was at the party asking for the recipes! Ice Pop recipes will be available in an e-book I will be releasing in the next couple of weeks.

For a more traditional cake option, try one of these:

So there you have it! A kids’ birthday party without junk. It can be done.

 

Originally published on my website, Tapp’s Tips.

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