Monthly Archives: April 2014

Macadamia Cashew Coconut Protein Balls

This recipe shouldn’t take more than ten minutes total 🙂  Another great reason to use this recipe. 

Ingredients:

1. 1 cup of raw macadamias

2. 1 cup of raw cashews

3. 1/2 cup coconut flour

4. 1/2 cup candied ginger slices

5. 3 packets of stevia or 2-3 tbsp of honey/maple syrup

6. handful of Coconut flakes

 

Preparation:

Throw all ingredients in a food processor until all nuts blended. Roll into balls on coconut flakes on parchment paper and stick in the fridge and Voila!  

 

Creamy Cashew Chicken Chowder

Creamy Cashew Chicken Chowder

Ingredients
1 medium-large white or yellow onion, chopped
6-8 cloves garlic, chopped
1-1.5 teaspoons salt, divided (depending on whether broth is low-sodium and/or cashews are salted)
1 box (4 cups) of Chicken/Turkey/Vegetable Broth
2 chicken breasts, cubed
¾ to 1 cup almond milk
1 cup cashews (whole or chopped; salted or unsalted)
1 medium-2 small potatoes, cubed
1 bell pepper (any color), chopped
½ bunch broccoli, chopped
2 cups diced carrots or organic sweet corn (frozen or fresh)
Fresh ground black pepper, to taste.

Directions
1. On medium heat, sauté onion, garlic in a couple tablespoons of broth, and ½ teaspoon salt.
2. Add chicken breast and ½ teaspoon salt, and sauté until cooked on all exterior sides (may still be uncooked in the middle)
3. In a blender or (ideally) a Magic Bullet (or other single-serving blender), puree the almond milk and cashews until creamy
4. Add remainder of broth and almond/cashew blend, and bring the soup to a boil. Once boiling, turn down to simmer, add potatoes, and simmer for 20-25 minutes.
5. Add the bell pepper, broccoli and sweet corn and simmer for another 5-10 minutes, until broccoli is bright green and crisp-tender.
6. Optional: Add black pepper, if desired (1/4 – ½ teaspoon). May garnish with chopped parsley, if desired.

Recipe by Leigh Wagner, MS, RD

How to get your kid to eat KALE: Sweet Apple Walnut Kale

Sweet Apple Walnut Kale

Ingredients
1 bunch kale, washed and torn into bite-sized pieces
1 tablespoon organic butter or extra virgin olive oil
½ organic apple, very thinly sliced
1/3 cup walnuts, coarsely chopped
*Optional 1 tablespoon unrefined cane sugar or brown sugar (if you don’t use this, use more apple juice)
3-4 tablespoons apple juice or cider
1 tablespoon tamari
1 tablespoon unfiltered apple cider vinegar

Directions
1. Pull away kale leaves from the stems before washing. Wash carefully by filling your sink with cold water and submerging the greens. If the water has sediment, drain the sink and repeat. Tear leaves into bite-sized pieces.
2. Melt butter or heat olive in a large skillet over medium-low heat. Add apple and walnuts, and sauté for a few minutes. Sprinkle cane sugar over the apple and walnuts and stir so they are evenly coated. When apple is softened, add kale leaves and sauté over medium heat until leaves begin to turn brilliant green.
3. In a small bowl, combine juice and tamari. Pour into skillet. Cover tightly. Cook until leaves are tender, 5-7 minutes. Taste to check for doneness: greens should be tasty, not bitter; still green, not gray. Dress with vinegar before serving.

Recipe adapted by Leigh Wagner, MS, RD, LD from Feeding the Whole Family by Cynthia Lair. See blog: http://www.cookusinterruptus.com/

Vegetarian Chili with Portobello Mushrooms

Vegetable Chili with Portobello Mushrooms

 

Ingredients

3 tablespoons extra virgin olive oil or coconut oil, organic butter, ghee

1 medium red onion, chopped (Option: reserve some for topping prepared soup)

3 cloves garlic, chopped

2 Tablespoons chili powder

2 teaspoons ground cumin

1 poblano chile pepper, seeded and diced

2 portobello mushrooms, stemmed and chopped

2 cups frozen corn (preferably organic), thawed

2 14-ounce cans no-salt-added pinto beans

1 14-ounce can no-salt-added diced tomatoes

¾ teaspoon Sea salt, or to-taste (may use Herbamare* seasoning salt, if you have it)

½ teaspoon black pepper, or to-taste

Optional additions: Greek Yogurt, Diced Fresh Tomato and/or Cilantro

Optional: Serve with warmed corn, teff, rice tortillas

 

Directions

  1. Heat oil in large pot over medium heat. Add all but a few Tablespoons of the chopped red onion. Stir in garlic, chili powder and cumin and cook stirring occasionally, until the onion begins to soften, about 3 minutes.
  2. Add the poblano, mushrooms and corn and cook, stirring occasionally, until just tender, about 3 more minutes.
  3. Add beans, tomatoes, 1 ½ cups water and ¾ teaspoon salt or Herbamare & ½ teaspoon pepper.
  4. Bring to a boil then stir and reduce heat to medium. Simmer, stirring occasionally, until vegetables are tender and the chili thickens, about 20 minutes. If needed, adjust salt/pepper.
  5. Divide chili among bowls. Top with desired toppings

 

Recipe adapted by Leigh Wagner

 

*Herbamare is an herb blend created by Alfred Vogel who was a Swiss phytotherapist, nutritionist and writer. It’s sold at Whole Foods, online or other natural foods stores.

Your kid will LOVE this!!! Coconut Whipped Cream

This recipe for coconut whipped cream takes less than 5 minutes and is a great addition to any kid’s breakfast, snack, or dessert as a healthy fat, especially for those kids who struggle with weight gain!!

Ingredient:

1. Pure coconut cream (I use Golden Star Coconut Milk, or Trader’s Joe Coconut Cream cans)
2. 2-3 tsp of vanilla extract
3. 2-3 packets of stevia or other sweetener of choice (2 tsp of maple syrup for example)

Preparation:

Put cold coconut cream (refrigerated for a few hours is best) in a mixer bowl, add vanilla, and sweetener and use a hand mixer to whip it up into cream.

Eat it with fruit, coconut flour pancakes, hot cocoa, protein smoothies/shakes, or just let your kid lick the bowl 😉