The Green Ritual: Holistic Nutrition Counseling

Oh, 2012 how you're zooming by! I can't believe it's the beginning of July already! We've already experienced the longest day of the year and now they will only get shorter and soon enough, with how time has been passing, it will be winter and cold once again.  I mean, not for me cause I'm in Southern California. But for the rest of you folks, it will and it's sad.  I'm sorry, I'm a jerk but I am so in love with this place.  Since we've moved here we experienced tons of sunlight and I think it's completely lifted my mood for life. Vitamin D is no longer a stranger to me and my bones are reaping the benefits! There are such strange plants here, interesting succulents, purple flowered trees, and hundreds of trails and parks to walk around to see it all. It has made me feel young again! Not that I'm that old or anything, it's just been a while since I've wanted to spend most of, if not all of my day outside. We've recently purchased a scooter for me to get around during the day and for joy rides with the hubby. It is so much fun as we "scoot" here and there with the wind, the occasional bug, and a great view of the world as it flies by...sigh. Contentment.  AND it's so affordable! One tank of gas takes us 70-80 miles! It doesn't get much greener than that, unless it was electric or just a plain ole bicycle. But we do what we can.

Oh and how did the cleanse go? It went great! Thanks for asking! I feel better than brand new, I feel completely different. Energy has surged back into my life and the urgency to get out there and to do something is overwhelming at times. I have been going to Calavera Lake, which has miles of trails, hills, a lake and an old quarry, to burn the energy off. It has become apart of my Green Ritual. I usually go after work, run off the stresses of the day with our dog Zoey. Running on a dirt path with winding trails, climbing steep inclines and avoiding rattlesnakes (this has happened only once, so far) is the best way for me to get exercise and it's an adventure! The park is so beautiful and has many challenges, which kicks running on old, boring pavement in the patootie! I'm addicted, really. I never thought I would enjoy running again but I think it's easier for me if I'm on a trail. I can't wait until I get off to sweat and enjoy nature. I really wanted to share this with you to encourage you to find a local park to go for walks, runs, hikes or whatever you fancy. It is such a great stress reliever and connects you with nature, which I believe is so important for spirituality and happiness. Go in the mornings if it's too hot, since most of the country has been a sauna lately, or enjoy an evening stroll with someone you love. Just get out there and enjoy it!

Life is good! 

Remember in my last post when I said I would have some big news to share?? Well, (drum roll please!) I am very excited to tell you that the website for my counseling business is up and running! It has been a challenge to get all the kinks out and to focus on what I prefer to have on it then what needs to be perfect about it (something I learned from my health counselor).  We can't always get what we want but I am truly happy with the outcome. This post is dedicated to sharing  my program with you!  Lucky you!!

www.thegreenritual.com

My goal in a career is to help people find what really works for them to be healthy, sustainable and natural, not only for themselves but for their families, their home, the environment, the earth.  That's a huge goal!  But this is my passion.  When I get down to it, I am a nature girl. I love being out there with the smell of the plants, the warmth of the sun, away from the stresses of "normal" modern life. The feelings and emotions that it brings me, lifts my spirits to a whole other level and not many things can make me feel that alive. I strive to achieve that sensation in my life by treating myself with respect, feeding my body with nourishing food/fuel and by being conscious about the way we live at home. Reducing the amounts of waste, recycling, reusing, reducing, turning off the running water when we're done with it (I'm still working on this one). One day, when we actually own property I will have a fabulous garden. My Green Ritual will some day be one that has home grown produce fresh from my own garden! My goal and my desire is to help people achieve these same things. The point of counseling is to help people find what makes them feel alive, to nourish that, make it grow and have that truly be apart of their lives forever. A lot of people might not really know how to go about this, that's why I'm here!

So how does the program work?  

It is a 6 month program where the client and I will meet for 1 hour, twice a month, either in person, if they are local, or by phone. So, if you are interested in being a client, don't worry about living elsewhere, sessions can be done over the phone and are just as effective. The main focus is their health, first and foremost.  Any concerns they might have in regards to their personal health is addressed and our main focus throughout the program. Together we work to find solutions to these health issues that are natural, sustainable and effective, and something that they can do easily, so that the change lasts. It's not about starting another diet because I really believe that diets don't work.  I need to stress this point. It's about learning what REAL food is and how to cut out all of the crap. And trust me, there is a lot of crap out there! 

We work on the mind as well. In school we learned about "Primary Food" and "Secondary Food". Secondary Food is the food that we eat, and Primary food is everything else that feeds our lives such as relationships, spirituality, career and physical activity. All of these things fuels our life and effects that way we live, eat, sleep and interact with others.  If one thing is out of balance then everything can be out of balance.  In my program we will work on the "Primary Food" in each client's life. Doing this addresses and reduces stress (a huge factor in obesity and disease) depression, anxiety and brings joy and peace back into the life.

Not only do we work on their health but we also discuss how they can be greener at home.  There are endless possibilities to doing this from starting a garden to grow fresh produce, earth friendly (and people friendly) cleaning products, energy saving tips and techniques, easy ways to recycle and compost, joining a CSA...the list goes on.  These are important practices for our future. The way humans have been living the past century is no longer sustainable. We have taken so much from the planet and Mother Nature is starting to fight back. By incorporating these practices we will save the earth, save our health, save money, save the economy and we can feel great about ourselves for being a super hero! Need I say more?? This isn't just a trend. This is a movement that will permanently change the way we live.  Why not get a head start?

Other fun add ons to the program are...

• Cooking lessons
• Farmers market tours
• Gardening consultation 
• Health food store tour
• Energy Saving Tips
• Group hikes & yoga/fitness classes
• Email support in between sessions
• My newsletter
• Books, DVDs, other gifts to keep clients motivated and inspired

A lot of people ask why the 6 month program and here's why, this length of time is long enough to learn and sustain a lifetime of health.  I will not overwhelm clients with several recommendations at once because we really need to find out what works for them. Real change takes time. 

The knowledge clients will receive and what they will learn about themselves is completely life changing! 

What will clients get from working with me?

My full and complete attention and support!  It isn't a normal experience to have a full hour to speak to someone about your health and to get recommendations based on what we've discussed that are easy to follow and tailored made.  Also, I am a self proclaimed healthy chef. I graduated from culinary school and have studied holistic nutrition, I know how to prepare awesome meals that are nutritious, easy to make and that you and your family will love. Clients will get the opportunity to take cooking lessons from me, either one on one or in a group setting.  But another great feature is that the blog is always available to find great recipes and tips in the meantime. Knowing how to prepare healthy meals that they will actually want to eat is going to be the key to their success.  

As a client of my health counseling program, you will…

• Set and accomplish goals in a way that is empowering and exciting
• Work to achieve and maintain your ideal weight
• Understand and reduce your cravings
• Increase energy levels
• Feel great in your body
• Prevent diseases of affluence
• Learn about new foods and how you can easily incorporate them
• Improve you personal relationships
• Learn how to have a sustainable lifestyle both at home and as an individual
• Discover the confidence to create the life you want

Nutrition can be so confusing, especially with all of the conflicting messages about health that we face on daily basis. Clients will learn what really works best for them, because we are all different.  After the 6 months is over they will be able to identify what to eat that truly nourishes the body while satisfying their cravings, how to get exercise that is fun, learn green ways of living and they will be able to create a brilliant, sustainable lifestyle.

If you are interested or might know someone who would be interested in my program, then contact me at kristen@thegreenritual.com to set up a free initial consultation.  During this consultation you will have a chance to get to know me better and vice versa and we will talk about your health concerns, goals and history and how I might be able to help you.

So that's that! A lot of information was shot at you all at once. Please visit my website if you would like any more information but also feel free to contact me with any questions.

Lots of love!

K

Take It Easy Detox

It's been a while!  I've really missed posting these past few weeks. A lot's been going on lately which has required a lot of my attention, including the annular solar eclipse this past Sunday. My only excuse for not being present, is that life got in the way. Both sets of parents were in town for a full week, I've been working a lot more and we recently celebrated Steve's 30th birthday! We are still adjusting to the changes of living on the west coast and being thousands of miles away from our family and friends. With all of the celebrating, working, visiting and stressing out that has been going on the past month, so came over eating and for me, emotional eating. Going out to eat is fun especially for me being a foodie but it doesn't usually leave me feeling all that great. And I'm not eating a salad and soup wherever we go, I totally splurge! It's BAD, I know, but I am only human!! When there is food around my animal instincts take over and tell me to eat everything in sight! Our bodies haven't figured out that food is nearly always available and that we don't need to eat until completely stuffed because the next meal is in sight. 

I decided that a cleanse was in order after realizing that I wasn't treating my body right and that I need some help to get the yuckies out. I have been completely inspired by my brother-in-law, who a month ago did a 10 day juice cleanse! Incredible! Now, I'm not saying I going on a ten day juice cleanse, I would really love to, but it can be a little expensive. With the way I've been eating lately, jumping right into something that awesome and extreme could make me a little uncomfortable at work...if you know what I mean. Instead, I've got to play it smart and start slow. That's why I'm calling it a Take it Easy Detox because I need to CHILL OUT! The plan is to work my way back to a mostly raw plant-based diet starting RIGHT NOW! (Well, as of Monday May 21st, but who's counting!)

Here's my Take It Easy Detox plan:

7am: Upon waking, after I wash my face and brush my teeth, I drink a tall drink of water. When I mean tall, I mean 24-32oz. It's the best time to fill up on water because your body is dehydrated from all the sleeping and not drinking. Duh! :) It also helps to get things flowing.

8am: Instead of coffee I sip on a cup of hot water with a squeeze of lemon and occasionally a pinch of cayenne pepper. This helps stimulate the digestion tract, liver and kidneys, flushing out toxins. If you were to only do this in the morning, it would be a huge step towards detoxifying chemicals and impurities.  If you must have coffee, do this before and wait an hour or so to brew. If you can't handle the cayenne, leave it out. It can help with circulation. I love to add just a pinch on cold mornings. Drinking this hot citrus drink usually keeps me satisfied for an hour or two before I eat breakfast.

10am: (Or whenever I'm ready to break my fast) A green smoothie or juice is the best breakfast I've ever had. Since I've started drinking these elixirs a few years ago, I said goodbye to lackluster days. I'm full of energy and happiness (seriously, my mood has even changed) because it's packed with fresh organic vegetables, some fruit, coconut water, aloe vera juice, chia seeds, fiber, vitamins and minerals.  One of these smoothies (I usually drink a 5 cup container for breakfast) is packed with 3-5 servings of vegetables, 1-2 servings of fruit, nearly 30 grams of fiber and 16 grams of protein. It's good stuff! But you guys knew all that!

I recently purchased a Breville Juicer and it has already become one of my favorite kitchen tools. Juicing is quite different from blending.  It takes out all of the fiber and pulp from the vegetables and fruit but still contains all of the vitamins, minerals, chlorophyll, and enzymes that are so important for our bodies. It's also extremely alkalizing, meaning it brings the pH level of the body down, important for preventing disease and cancer. Another great thing about drinking a juice over a smoothie is that it's a little easier on your digestion. Once you drink the fresh organic juice (preferably right away) your body takes in all of the good stuff and gets immediate results without having to process it in the stomach and intestines. This leaves time for your body to remove the bad things and to work on fighting free radicals and repairing the damage they cause. We pack a lot of veggies in smoothies just think about how much more there are in juices! Below I've listed a great green juice recipe to follow but feel free to adjust. Just remember to keep the 3-1 ratio of vegetables to fruit. My plan is to eventually switch over to juicing and blending every now and then. Just need to get myself up a little bit earlier everyday. :)  

*Buying bottled green juice is not the same as juicing at home. The juice is usually not raw, the pasteurization process kills enzymes and destroys vitamins. There's no point drinking these products. Getting juices from a juice bar is acceptable if you don't have a juicer. Hopefully they use organic produce but if not it's better than not drinking any at all.

H2O: Drink water all day long! And lots of it. This is a detox, what's the point of doing this if I didn't drink tons of water to wash the toxins out? I always carry a Brita filter water bottle to make sure that I have fresh filtered water wherever I go. I try to always keep it full and sip it all day.

1pm: Lunch time! One of my favorite salads is my Toasted Sesame Asian Slaw (recipe below). I crave this salad and what's so great about it is that it's super affordable and makes a huge batch for the week. I know salads can seem boring especially when eating them everyday. That's why it's so important to make it delicious so that lunch is something you look forward to. This slaw has heart loving cruciferous vegetables savoy and purple cabbage and lacinato kale. What makes it so yummy is the toasted sesame seeds and the Asian Slaw Dressing with toasted sesame oil. It has a tangy savory quality that is very satisfying and craveable. 

Snack: If I feel hungry enough to where I can't wait until dinner, I'll snack on a handful of walnuts, almonds and or a piece of fruit. I like to drink hot tea as well during the day sticking with green tea or other lovely whole leaf teas usually caffeine free.

5:30pm: Lately, when we've gotten home from work, my husband and I have started to take our dog Zoey out for a long walk, sometimes lasting an hour and a half, before we have dinner. We explore the neighborhoods and parks that are in the area while Zoey sniffs everything in sight. It has been so rewarding to go on these walks because we've found that getting the fresh air and exercise has really helped us de-stress from the day. It gives us time to talk about what's been going on while enjoying each others company. After we get home and have dinner, we are relaxed the rest of the evening and I have even noticed that I've been sleeping better too. It's so easy to put on a pair of comfortable shoes and go for a walk. Detox wise, it's better to do light exercise to help flush out toxins then incorporating a moderate workout schedule the following week.  

7pm: Dinner Time! And boy, am I hungry! Since I am doing a mini detox I will stick to a whole foods, plant-based meal.  My Lemon Quinoa with Peas and Asparagus is a good example of the types of dinners I love to make. Quinoa is a complete protein and has a good amount of fiber.

After dinner I'll try not to eat anything but if I feel hungry, a cup of hot tea with almond milk usually cures the hunger pangs. It's important not to eat too late because if you have food in your stomach your body will focus all it's energy in processing that food and when we sleep, that's the body's time to heal and repair.  If food is in the system then repair will not happen as efficiently.

Our bodies are very complicated machines and in order for them to work properly we need to feed it the best fuel possible and treat it right. Getting regular exercise and rest, eating plenty of plant-based foods and drinking pure water will get you pretty far in life. It's not  only the crap in the foods we eat but pollutants, chemicals and other toxins that we come in contact with on a day to day basis that causes damage.  So, even if you have an A+ diet, undergoing a detox every so often will help rid your body of the junk and help it to perform even better. You will also look and feel much better as well. Say hello to healthy glowing skin!

We only get one body and one life.  Why not try to make it the best it can possibly be? I'm going to start slow with this easy detox, see how I feel and if it all goes well, which I assume it will, then maybe I'll kick it up a notch next week. 

I invite you to join me in this simple detox.  Try it out and let me know how it worked for you!


Green Power Juice

Makes  32oz 
Please use all organic fruits and vegetables unless the have a peel that have be removed. You will be surprised how sweet this juice is from only one apple!

2 cucumbers (peeled if not organic)
4-5 Leaves of Kale
4-5 Leaves of Chard (depending on size, they can be large this time of year. If they are huge I'd use 2 leaves)
Handful of Spinach
2 Stalks of celery 
2 large carrots 
1-2 lemons peeled 
1 tart apple (I used Granny Smith)

1. Turn on juicer and insert ingredients one at a time. 
2. I like to run the pulp though the juicer a second time just to make sure I got all the juice possible.
3. If you're not drinking right away, place in an airtight container with the liquids coming all the way to the tippy top. You don't want air to get inside because the juice will begin to oxygenate and loose it's enzymes. I like to drink it right away.    

Toasted Sesame Seed Asian Slaw

Makes a lot! You can make this all at once and eat it throughout the week or cut the recipe in half or quarter it.  Cabbage, carrots, and kale last a long time in the fridge.

Ingredients:
1 head of purple cabbage
1 head of savoy cabbage
1 bunch of kale (I used lacinato kale, aka dinosaur kale)
4 medium carrots 
1/3 cup of chopped parsley
1/3 cup of sliced green onions
1/4 cup cilantro 
1/4 cup mint (option)
1/4 cup of sesame seeds
8 oz of tofu (as I've said before I absolutely love Trader Joe's Teryaki Baked Organic Tofu) cut into 1/4" cubes
Sliced almonds, walnuts, pistachios or all three!

1. Quarter the purple cabbage and savoy cabbage and slice 1/4" thick long strips. 
2. Remove the stems of the kale and slice 1/4" thick.
3. Grate carrots in either a food processor or a handheld grater.
4. Toast the sesame seed over medium heat in a saute pan until they begin to smell toasty or pop. Remove from heat to cool.
5. Combine the ingredients in a large bowl, the biggest one you've got. Add the herbs, sliced tofu and almonds.

I used a quarter of all the ingredients this week, sliced it all up and put into containers in lunch size portions and stored in the fridge.  Add the dressing before you eat.

Asian Slaw Dressing

Makes about 3/4 cup

Ingredients: 
1/2 cup of Vegenaise 
2 tbsp mirin (or apple cider vinegar)
2 tbsp of lemon juice
1 tbsp of honey or brown rice syrup 
1 tsp of toasted sesame oil
1 clove of garlic microplaned or minced
1 tsp of fresh ginger microplaned 
Sea Salt to taste 
Pepper to taste 


1. Combine all ingredients into a jar and shake like crazy! If you would like it thinner add water a tablespoon at a time. This dressing is delicious and can be used on many types of salads.



Lemon Quinoa with Peas and Asparagus

Makes 4-5 servings 

Ingredients:
1 1/2 cups of Quinoa
3 cups of water
1/2 cup peas
5-6 spears of asparagus sliced thinly on a diagonal 
2-3 tbsp of sliced green onions
2-3 tbsp of minced parsley 
1 tbsp minced mint

2 cloves of garlic minced (or microplaned) 

2 tbsp of Earth Balance

3 tbsp of chopped chestnuts 

Sea Salt - to taste

Freshly cracked pepper - to taste

Dressing:
Zest of two lemon 
Juice of 2 1/2 lemons 
3 tbsp of Extra Virgin Olive Oil 
1 tsp of dijon mustard 
Sea Salt - to taste
Freshly cracked pepper - to taste

1. Cook quinoa according to the directions on the package.  Make sure to check it every now and then so that it doesn't over cook.  Quinoa should have a little bite to it, not mushy. WE DON'T WANT IT MUSHY. If there's left over water in the pan, drain it using a mesh strainer. 
2. While the quinoa is cooking melt the Earth Balance buttery spread in a saute pan on medium heat, add garlic to cook for 30 seconds.
3. Add sliced asparagus and peas until heated through, 2-3 minutes. Remove from heat.
4. Make the dressing by adding all of the ingredients into a jar then place the lid on the jar and shake until creamy.
5. Add the perfectly cooked quinoa until the saute pan and stir to combine ingredients. Add dressing to pan and heat through (only a minute or so) then remove from heat. 
6. Add minced parsley and sliced green onions mix, and top with chopped chestnuts. 

You can eat this warm, room temperature or cold out of fridge. 


I'm looking forward to hearing from you.  Next post, I will have some big news that I'm very excited to share!!  Stay tuned my friends.

Lots of love,
K

Dreamy Broccoli Soup

It's Friday the 13th and San Diego is in rare form.  It's cold, rainy, and occasionally a rumble of thunder can be heard rolling through the canyons.  Where's the sun??  Why isn't it 72 like it always is? Now, I don't mind the change in weather but this is throwing me off! In the year 2012 we will experience three Friday the 13ths and eerily enough, they are evenly spaced 13 weeks apart! I'm not necessarily superstitious, but I kinda hope for something that will break the monotony.  Do you know what I mean? For instance, I wish magic was real and secretly, I hope that the Mayans are correct and that there will be some huge change at the end of this year. Not total destruction or anything but something to spice things up a bit! The stormy weather, while spooky and exciting especially on a Friday the 13th, is getting my creative juices flowing. It's cold, so I think I'll make a comforting, creamy soup for dinner tonight.

Being a trained cook, I really enjoy the challenge of making dishes that are not vegan (or healthy) into plant-based, nutritious delights. One of my favorite soups was Broccoli Cheddar soup.  I used to crave the stuff!! Especially with a nice soft roll, that was my lunch of choice! But instead of using cream and cheese I used cashew cream, a great substitute for heavy creams in recipes, and nutritional yeast. Let me explain what each one is.

Cashew Cream: often used in vegan cooking, is a wonderful replacement for milk and creams in most recipes. It can be thick or thin and what's great is that it's very easy to make. 

1. Take raw cashews and soak them over night or for at least 4-8 hours. 

2. Then drain and rinse the cashews and place them in a blender, preferably a Vitamix Blender.

3. Add enough water, about 1 inch above the cashews and blend on high for a couple minutes until super smooth and creamy.  

If you do not have a Vitamix Blender (you can find them for fairly cheap in stores at Costco, call your local stores for info, I swear I do not work for them) do not fear! You can use a cheese cloth or even nylons (clean please!) to strain the cream to make sure it is completely smooth. Vitamix blenders are so powerful that straining isn't necessary.  It's that easy to make, you can adjust the thickness of the cream by how much water you add in the blender.  Less water is very creamy and more water is...you guessed it, thinner! Or you could just make a thicker batch and add water after blending to thin it out. Simple, right?  

Nutritional Yeast: Such a strange name! It is a deactivated yeast, that is flaky and yellow in color. It has a very nutty and cheesy flavor and is used to mimic cheese in vegan recipes.  In fact, nutritional yeast is nutritious, it contains 18 amino acids making it a complete protein. It also contains 15 minerals and is rich in B-complex vitamins and is also an excellent source of folic acid. Make sure to select a non-GMO nutritional yeast that is fortified with vitamin B12 for the best nutritional value. You can find it online or in the bulk section of a health food store. Stores like Whole Foods and Sprouts carry it.

Dreamy Broccoli Soup

Makes 3-4 servings

Can I just say, I could not have been happier with this soup. I wouldn't change a thing! The carrots and nutritional yeast give it the beautiful color, the potato and cashew cream give it a great mouth feel and the flavor of the wine is to die for!  This soup has cured my Broccoli Cheddar soup cravings!

Ingredients:

2 Heads of broccoli cut into small pieces (just the tops, save the stems for smoothies) 

1 medium potato medium diced

1/2 large onion small diced

2 carrots small diced

4 cloves of garlic minced (or more if you love it)

1 cup of cashew cream (directions above)

1 1/2 cups of white wine (I used a Sauvignon Blanc but a dry white wine works well)

1 1/2 cups of vegetable stock (I used Organic Imagine No-Chicken Broth)

1/4 cup of nutritional yeast

2-3 tbsp parsley minced 

2 stems of rosemary minced

1 tbsp of oregano minced  

1/2 tbsp of Sea Salt 

Freshly ground pepper to taste

Olive oil

Directions:

1. Make cashew cream (directions above). You will need 4-8 hours to soak the cashews.

2. In a large pot saute potatoes, onions and carrots in 2-3 tbsp of oil olive until softened about 5-7 minutes.  Add garlic and rosemary and cook for another minute. 

3. In a separate pot add enough water to steam/cook the broccoli until soft about 5-6 minutes. Then strain and set aside.

4. Deglaze the pan with the white wine scraping up any bits of the vegetables that are stuck to the bottom of the pan and cook for 3 minutes.  Add the vegetable stock and cook for another 3-5 minutes.

5. Transfer the contents of the large pot into a blender.  Be careful, because it's hot, duh! You might want to use a cloth to hold the lid of the blender down. Blend on high until it is smooth.  

6. Then add the cashew cream to the blender and combine the two.  Transfer the creamy base to the soup back into the large pot on a medium heat.

7. Add the nutritional yeast, 1/2 tbsp of sea salt and pepper.  Taste for seasoning and adjust to how you like it.

8. Add the cooked broccoli, parsley and oregano and heat through, just another minute or so.  Then serve! Toasted bread goes very nicely with this soup. 

So, the next time it's raining or you just need a cheesy fix without eating the cheese, this soup will do just the trick.


Enjoy!
With much love,
K

Apple Blueberry Gluten Free Pancakes

The weekend is here and it's time for brunch! It just so happens to be one of my favorite meals. To me, brunch means that I got to sleep in and have a very slow start to the day. We've had these pancakes almost every Sunday the past couple of weeks, that is, when we aren't going out to brunch, which happens more than I'd like to admit...But I must say, I feel satisfied but not uncomfortably full when I eat these pancakes.  A few of these guys will keep you full most of the day.  I can barely make my way through three of them  because they are so satisfying.  They are very easy to make, contain no eggs or dairy, and what's great is that they contain no wheat gluten!

Even though I do not have a gluten allergy or a sensitivity (as far as I can tell) it is my goal to create many gluten free recipes because there are so many people that have a gluten intolerance. So, what is gluten? It is a protein that can be found in certain grains such as wheat, barley and rye among other carbohydrates. Symptoms of having a gluten allergy can range from simple digestion problems to severe reactions such as depression or Crohn's disease. Celiac disease (a whole other ball game compared to a gluten intolerance) is an auto-immune disorder where the body reacts in a such a severe way (symptoms can very and can be very hard to trace) even just physical contact with gluten can set off a havoc of chain reactions lasting months. Most people do not know that they have an allergy because gluten is such a huge part of the western diet. Some people eat gluten-containing foods several times a day and the symptoms can last a few hours, days or weeks and it's hard to trace the symptoms to the cause. Gluten allergies affect 15% of Americans and the numbers are growing. To see more gluten allergy symptoms visit this link.

So, if you simply do not feel right, foggy in the head, tummy issues, malnutrition or low iron levels, then, with the supervision of your doctor, perhaps you should try an elimination diet. This is where you cut out a certain item from your diet for a few weeks, get it completely out of your system then slowly add it back in.  Record how you feel after eating, if you have any effects, and you should have an idea of what your body can handle and what it can't. You can do elimination diets with gluten, dairy, eggs, or soy and other common foods that people react to. If you do decide to do this you will need to read food labels very carefully! If you are concerned that you might be sensitive to gluten, and to be a little more accurate, your doctor can administer an allergy test.

Oatmeal Flour                                                                                     Almond Flour

How is this recipe gluten free?  Instead of using wheat flour I used certified gluten free oatmeal, make sure to check the label. You can usually find certified gluten free oatmeal in the gluten free section of your local grocery store.  I also used almonds.  Using a food processor I blended each separately until they looked like the above pictures. I left a little texture to both of the flours to give some heft to the pancakes.  Make sure not to over process the almonds.  If you go beyond this point in the picture above, the almonds start to release their oils and a nut butter will be formed.  Almond butter is quite delicious but not exactly what we are looking for here.  So, blend the almonds to a sandy texture, then stop.

Apple Blueberry Gluten Free Pancakes

Makes 2 servings 

Ingredients:

Dry

1 cup of Oatmeal (certified gluten free if you want)

2/3 cup of Raw Almonds

1 tsp Baking soda

Pinch of Sea salt

Wet

1 cup of nut milk (I used almond milk)

1 Medium Apple (I used a Granny Smith because it's tart)

1 tbsp Maple Syrup 

1-2 tsp grated Ginger root

1 tsp Vanilla 

2/3 cup of blueberries

1. Using a food processor pulse the oatmeal into flour like consistency (with a little texture if you want body in your pancakes). Then empty into a separate bowl.

2. Pulse the almonds next, until sand like texture.  Make sure not to make almond butter!  

3. Then add the oatmeal flour back into the food processor, add baking soda and pinch of sea salt and pulse a few times to combine.  Set aside.

4. Using a grater (or food processor) grate the apple and the ginger root. 

5. In a large bowl, combine the grated apple, ginger root, nut milk, maple syrup and vanilla.  Stir together until combined.

6. Slowly add the dry ingredients into the wet ingredients and stir until just combined.  Do not over stir!  Stirring too much can make the pancakes tough and not fluffy. Gently fold in the blueberries, then put the spoon down! Psh, over mixers!

7. Let the mixture rest for about 30 minutes.  During this time you could brew some tea, make some fresh orange juice or a green smoothie.  :)

8. Heat some coconut oil in a skillet and add 2-3 spoonfuls of mixture.  Spread it out a little if it doesn't really do it on it's own.  Then, when they are golden brown, flip to the other side.  (If they stick, add a little more coconut oil after each batch.)

Garnish with some chopped almonds, apples, or blueberries and of course, maple syrup!  Happy Easter!!
Love, 
K

Asian Fajita Lettuce Wraps

First and foremost...I'm pregnant.   April fools!!!!!  I couldn't help myself!!! ;)

My husband and I love all types of food but especially Chinese and Mexican food, who doesn't?!  But since takeout isn't exactly cheap (these are trying times people!) or the best thing for you, we try to make it at home. Let me just say, cooking at home is ALWAYS the best choice for so many reasons but mainly, you know exactly what is in your food, where it came from, and how it was prepared.  This dish is more Asian inspired than Latin but I guess you could call it a fusion of Asian and Latin foods.  A while back, I worked at P.F. Chang's serving tables. If you have ever been to P.F. Chang's I'm sure you've tried their Lettuce Wraps.  They are one of the most popular item on the menu and actually, not a bad choice if you're watching your calories. This is where I got my inspiration. Occasionally, I'll get a hankering for some good ole Chang's but eating there has lost it's appeal to me.  I'd rather make something similar at home.

Instead of lettuce, I used Savoy Cabbage leaves for the "tortillas", the latin and fajita part of the dish, although cabbage is used more often in Asian cuisine...but you get what I mean, right? These bowl shaped leaves worked perfectly! You could use other heads of lettuce or cabbage as well, perhaps purple or napa cabbage.  I just love the crinkles and wrinkles of the savoy cabbage!  On the other side, this dish can be eaten on it's own instead of being wrapped in cabbage leaves, but why not get the extra nutrition and crunch! It's more fun to eat it this way, promise.

One thing I love about cooking certain asian dishes is the killer combination of sweet, sour, salty and spicy, which is whisked together in the sauce! The dipping sauce is also my take of a P.F. Chang's classic, their "Potsticker Sauce". Mmmm, so good but sooo full of sugar. Now, I wouldn't give you something that wasn't delicious and nutritious too!  This dish is full of veggies, including a huge portobello mushroom, a poblano pepper, asparagus and cabbage.  It's packed with protein from the quinoa and tofu.  I know there is controversial information out there regarding soy, mainly processed soy products such as soy milk and tofu.  I'm not sure what to believe but remain cautious.  At the most, I eat tofu once a week and it's usually the Organic Baked Teriyaki Tofu from Trader Joe's (my own recipe soon to follow).  But seriously, I'm addicted to it's sweet and salty flavor and put it in salads and stir fries.  

This meal is light, fresh and nutritious. Cabbage is apart of the cruciferious family and if you remember from my Green Smoothie post, the cruciferious family helps protect the heart. Aren't they so thoughtful?  Asparagus has anti-inflammatory and anti-oxidant properties and can also support proper digestion. Peppers are great for speeding up the metabolism and are high in fiber.  Poblano peppers have a mild level of capsaicin (heat in peppers) so don't be afraid to try them!  Quinoa, pronounced Keen-wah, is an awesome source of protein. It is a complete protein, which means that it has all nine of the essential amino acids!  Of these amino acids, quinoa is equipped with lysine which is essential for tissue growth and repair.  It's a great source of protein for plant eaters and meat eaters alike! Quinoa is also a good source of fiber and it is also associated with helping migraines and high blood pressure due to magnesium, which relaxes blood vessels.  Portobello mushrooms are super sized versions of crimini mushrooms.  These mushrooms have more healthy benefits than you might think.  They offer immune system support, anti-inflammatory, antioxidant, anti-cancer, and cardiovascular benefits.  Just make sure not to over cook them because you will lose all of these amazing healthy properties.  No more then 7 minutes in the pan, ok?

Asian Fajita Lettuce Wraps

Makes 4-6 servings

Ingredients:

1 1/2 cup of Asparagus cut on the diagonal 
1 cup of Quinoa (soaked for 8 hours, if possible)

1 large Portobello cap (or crimini mushrooms) cut 1/4-1/8" thick

1 medium to large Poblano Pepper julienned

1 medium red onion julienned

Handful Cilantro finely chopped

1-2 Green Onions cut on the diagonal 

1 clove of garlic minced
2 tbsp Olive Oil
1 1/2 cup of water

Garnish:
Chopped cilantro
Lime wedges
Dipping sauce

1. If you have the time soak the quinoa for 8 hours. If not, rinse, place in pot with 1 1/2 cup of water.  Bring water to a bowl, reduce to a simmer, then cover and let cook for 10-12 minutes.  The quinoa should be al dente, meaning they should have texture, a slight crunch. Do not over cook.  Drain, if any water is left, then rinse with cool water to stop the cooking process.
2. Peal off individual leaves from the cabbage head, wash and place on a kitchen towel to dry.
3. Make the dipping sauce.  Recipe is below.
4. In a large saute pan or even better, a wok, heat olive oil on a medium-high heat. Saute the asparagus, red onions, portobello and poblano pepper slices for 3-5 minutes.  Add garlic and saute for another minute, make sure not to burn the garlic. 
5. Add the drained quinoa and stir to combine.  Next, take half of the dipping sauce and pour it into the mixture.  Stir for another minute until the sauce is heated then remove from heat.
6. Spoon stir fry mixture into cabbage cups, add garnishes, perhaps a little more sauce and enjoy!

The Dipping Sauce

Makes enough for filling and to have a dipping sauce.  This sauce is mild.

Ingredients:
1/3 cup of soy sauce (I used gluten free Tamari soy sauce)
1/3 cup Mirin (Sweet cooking rice wine)
1-2 tbsp of Rice Vinegar
1 tbsp of honey or brown rice syrup 
1 tsp of toasted sesame oil
1 tbsp crushed red chili flakes (or less if you are sensitive to heat)
1 clove of garlic minced (or microplaned)
1 1/2" piece of ginger root minced (or microplaned)
1 tbsp of sliced green onions
1 tbsp of minced cilantro

1. Whisk all ingredients together until combined.  Taste and adjust accordingly.



Enjoy!
With love,
K