Chai Spiced Quinoa Porridge

Quinoa is a grain that can be used in sweet and savory cooking. I love making breakfast porridges with it. I always play with different flavorings and this one has been one of my favorites so far.

Ingredients

3/4 cup chai tea, strongly steeped 

1/4 cup uncooked quinoa, soaked for at least 1 hour

1 cup coconut milk (I used canned organic coconut milk)

pinch of ground cinnamon

pinch of ground cloves

pinch of ground nutmeg

pinch of sea salt

Optional toppings:

Raw pumpkin seeds or sunflower seeds
Chopped nuts

Goji berries 

Shredded coconut

Chia seeds

Fresh fruit
Coconut milk

Procedure

1. Steep chai tea and place in a small pot. Drain and rinse quinoa until water runs clear and place in pot with tea. Bring to a simmer, cover, and cook until quinoa is cooked or liquid is absorbed, about 15-20 minutes. Drain if quinoa cooks before liquid is absorbed.
2. Place cooked quinoa back in pot and add 1 cup coconut milk, spices, and salt to your own taste (You might not need the extra spices if your tea was strong enough, I personally like the extra spice). Let milk warm through and transfer porridge to a bowl.
3. Top with desired toppings and extra coconut milk.

Enjoy!

9 Natural Ways to Keep the Flu Away

The immune system is what helps us fight virus and bacteria and keeps us from getting sick. During this flu season and cold weather, it's important to give our immune system a boost.

Here are 9 natural ways to keep the flu away:

1. Drink ginger tea. Ginger is anti-inflammatory, anti-bacterial, relieves pain, and aids digestion. To make tea, simmer a 1-inch strip in 2 cups filtered water for about 10 min and then enjoy with some lemon juice. 
2. Load up on Vitamin C. Vitamin C is an antioxidant that boosts the immune system. It helps to prevent a cold/flu and also helps get rid of it. Foods high in vitamin C include dark leafy greens (kale, collard greens, chard), citrus fruits, brussels sprouts, and broccoli. 
3. Garlic. Garlic is strongly an anti-bacterial and anti-virus ingredient. Eating it raw (uncooked) provides the most health benefits, but cooking with it is also good. If you can take the strong raw taste, chop it up and throw it on your salads, cooked vegetables, cooked meats, and even smoothies. Otherwise, add to pan towards the end of cooking to expose to heat for only a short period of time.  
4. Get enough sleep and manage stress. Lack of sleep puts stress on our body and stress weakens our immune system. Try to get at least 7 hours of sleep each night without interruptions. Things you can do to help deal with stress are: take a walk/hike, drink tea, listen to calming music, read a book, yoga, exercise, meditate, take deep breaths, draw/write, take a hot bath, and prioritize your life. 
5. Cook with spices. Spices like cinnamon, turmeric, and cayenne pepper are anti-inflammatory and help relieve pain and fight health problems. 
6. Eat probiotics. Probiotics are live cultures that live mostly in our gut. These are good bacteria that help fight off the bad bacteria. Feeding the gut with good bacteria helps heal it and strengthens our immune system. Get probiotics by eating fermented foods such as raw sauerkraut, kombucha, kefir(lactose-free), and kim chi. 
7. Avoid refined sugar and dairy. Refined sugar (including alcohol) is what feeds the bad bacteria in our gut and allows it to replicate. Refined sugar also weakens our immune system and causes inflammation in the body. Let your sugar come from natural sources such as fresh fruit, honey (good for sore throat and cough), dates, and root vegetables like carrots, sweet potatoes, squash/pumpkin, and beets. Dairy is also something you might want to avoid if having symptoms of a cold/flu because it creates mucus in the body and only makes things worse. 
8. Drink unfiltered apple cider vinegar. Raw, unfiltered apple cider vinegar is great for many things. Some benefits are detoxifying the body, feeding the gut with good bacteria, and curing a sore throats, sinus infections, headaches, and the flu. Mix 2 Tablespoons of apple cider vinegar with some filtered water and drink slowly. For a sore throat, gargle apple cider vinegar in the back of your throat then spit out and repeat a few more times. 
9. My favorite remedy - "Voo-doo Juice." I learned this tea from my mom and it's what I immediately go to if I feel a cold approaching. It is packed with immune supporting ingredients and it really does the trick. I add 2 cloves crushed garlic, 2-inch piece of ginger, about 1/2 teaspoon of cayenne pepper (or more if you can take it), and 4 cups filtered water to a small pot and simmer for about 10 minutes. Filter tea into a mug and enjoy with a bit of raw honey. 

Don't forget to eat fresh fruits and vegetables and get lots of fluids from water, hot tea, and chicken or vegetable soup. 

Stay healthy. 

Kale and Walnut Pesto

I love pesto. Pesto is a great way to incorporate healthy fats, greens, and herbs into an every day diet. It is high in protein and pairs well with almost any type of vegetable or meat. I use it as a spread, dip, marinade, or dressing. There are many different recipes and types of pesto. Here is a recipe that I recently came up with and I eat with absolutely everything! 

Ingredients

1/2 cup walnuts, toasted
8 small kale leaves (about 2 cups), stemmed
2 Tablespoons thyme leaves
1 clove garlic
zest and juice of one lemon (about 3 Tablespoons juice)
3 Tablespoons extra virgin olive oil
1/4 teaspoon cayenne pepper
1/2 + 1/4 teaspoon sea salt

Procedure

1. Preheat oven to 300 F.
2. Place walnuts on a parchment-lined baking sheet and toast in oven until fragrant, about 8 minutes. 
3. Place all ingredients in a food processor and process until smooth. Taste and adjust with sea salt or lemon juice. If pesto is too thick, add more olive oil. 

Notes

• Toasting of nuts is not necessary, but it will enhance their flavor. 

Author: Giovanna Garcia, Natural Chef

Coconut Chia Pudding

I'm currently obsessed with this pudding. Not only is it delicious, but it doesn't contain any unrefined sugar or sweetener. It's a great health-supportive dessert or snack that provides energy and lots of fiber. Just a few simple steps and it's ready to enjoy. 

Ingredients

1 cup coconut milk

6 dried figs or dates

2 teaspoons cinnamon

¼ teaspoon nutmeg

1 ½ teaspoons vanilla

1/8 teaspoon sea salt

3 Tablespoons chia seeds

Procedure  

1. Place all ingredients, except chia seeds, in a blender and blend until smooth.
2. Transfer to a medium bowl and whisk in chia seeds.
3. Pour into small glass bowls or cups and let sit in refrigerator for at least 30 minutes. 

      Servings: 4

      Author: Giovanna Garcia, Natural Chef

Acorn Squash with Sautéed Kale

Fall is here! I know you're all just as excited about it as I am. Who doesn't love pumpkin and squash? Not only are they delicious, but they also have a great nutritional profile. They are a good source of complex carbohydrates, antioxidants, vitamin C, and high in fiber. These vegetables are anti-inflammatory and cancer preventative. 

Below is one of my first recipes of the season with roasted acorn squash. Roasting is an easy way to cook pumpkin or squash to bring out their amazing flavor and either eat as is with some spices or incorporate into a dish. 

Ingredients

1 acorn squash, halved

filtered water

1 Tablespoon coconut oil

1/2 white onion, sliced

1 clove garlic, minced

1/2 bunch kale, chopped

2 teaspoons ground cinnamon, more to taste

sea salt, to taste

1/4 cup almonds, chopped

Procedure

1. Preheat oven to 400 F. 
2. Cut squash in half, lengthwise, from stem to end. Scoop out seeds with a spoon. 
3. Place squash halves in a baking dish, face side up. Add about 1/2 inch filtered water to bottom of baking dish and place in oven. Bake for 35-40 minutes, until squash is soft and a fork can easily be inserted into it. When cooked, peel skin off with knife or hands and dice squash. 
4. While squash is baking, heat a medium size saucepan over high heat. Add coconut oil and let melt. Add onion and generous pinch of sea salt and sauté until fragrant and translucent, about 3 minutes. 
5. Add garlic and kale and sauté for another few minutes, until kale starts to wilt. Add cinnamon and mix in. Taste and adjust with sea salt and more cinnamon if desired. 
6. Turn off heat. Add cooked squash and combine well. Transfer to a serving plate and garnish with chopped almonds. Serve. 

Servings: 4

Author
Giovanna Garcia, Natural Chef

Breakfast On The Go

We've all heard it before, breakfast is the most important meal of the day. It really is! This is where you have the chance to get important nutrients in and set the stage for the rest of the day. Do you want to start your day off with a good quality, balanced meal or with a blood sugar spike, followed by a crash?

Most American breakfast foods are high in sugar and refined carbohydrates, high in caffeine, low in nutrients, and don't provide sufficient energy to sustain us through the morning. A good breakfast should be nutrient-dense and should balance blood sugar. A protein-based breakfast is key in order to sustain energy and stay full longer. Protein sources include: eggs, plain yogurt, cheese, nuts, nut butters, seeds, meats, and protein powders (Without genetically modified ingredients or sugar additives. If it contains soy-lecithin, look for "non-GMO"). 

Breakfast can be anything you want it to be as long as it has the right ingredients. Try having left overs for breakfast (keeping portion size in mind) if you're not big on "breakfast foods." For example, a green salad with fish or chicken is a great option.

My favorite way to start the day is with a high nutrient smoothie. It's the fastest and easiest way for me to get everything I need in the morning. I choose a source of protein and throw in some herbs, vegetables, fruit, and spices to make a delicious meal. Liquids are also easier to digest than solid foods, so it's not a bad idea to give your digestive system a break every now and then. 

Below are some smoothie recipes to try. Don't be afraid to play with ingredients and get creative to accommodate your tastebuds. 

Strawberry, Spinach, and Chia Smoothie

Ingredients:

1/2 cup kefir or yogurt
1/4 - 1/2 cup almond milk or water
5 ice cubes
1 cup spinach
3/4 cup strawberries
1/2 cup cilantro
1 large hard boiled egg
1 Tablespoon chia seeds
1 teaspoon cinnamon
1 Tablespoon ground flax seeds
pinch sea salt

Procedure:

1. Place all ingredients in a blender and blend until smooth. Enjoy!

Almond Butter, Cacao, and Kale Smoothie

Ingredients:

1/2 cup yogurt or kefir
1/2 cup almond milk or water (less for a thicker smoothie)
5 ice cubes
1/2 cup berries (blueberries, blackberries, raspberries, strawberries)
1 cup kale
2 celery stalks
1 1/2 Tablespoon almond butter
1 Tablespoon raw cacao powder
1 teaspoon cinnamon
1/2 teaspoon vanilla extract
pinch sea salt

Procedure:

1. Place all ingredients in a blender and blend until smooth. 

 Beet, Cucumber, and Avocado Smoothie 
(Tastes better than it sounds, I promise)

Ingredients:

3/4-1 cup almond milk or water

4-5 ice cubes

1/2 cup steamed beets

1 cup leafy greens (kale, spinach, arugula, chard, dandelion)
1/2 cucumber
1 scoop protein powder (protein powder of choice: pea, hemp, brown rice, whey)
1/4 avocado

1 teaspoon vanilla extract, more to taste
1/2 teaspoon cinnamon
pinch sea salt

Procedure:

1. Place all ingredients in a blender and blend until smooth. 

Author: Giovanna Garcia, Natural Chef

Sauté the healthy way

Healthy sauté is a way of sautéing without the use of a fat, such as olive oil, that could potentially get damaged (rancid) by heat. The sautéing is done with vegetable or chicken broth and still makes the food to taste great. The olive oil can be drizzled over after to preserve its good flavor and nutritional value. This method can be used with any vegetable or meat. 

I personally love this cooking method and use it with mostly everything. I don't harm my body by eating rancid fats and I add healthy fats such as such as avocado, nuts, seeds, and olive oil (without heating) after I'm done sautéing. To learn more about healthy fats and fats becoming rancid when heated click here: http://apurifiedlife.blogspot.com/2012/05/choosing-fats.html

Ingredients:

Any vegetable or meat of your choice cut into bite size pieces. 

Procedure:

1. In a stainless steel pan, heat 2 Tablespoons unsalted vegetable or chicken broth over medium heat. 
2. When broth begins to bubble, add onion and sauté, stirring frequently, for about 3 minutes.
3. Add other ingredients such as garlic, ginger, or chicken, and continue stirring for another few minutes. 
4. Add other vegetables of your choice and cook for an additional 3-4 minutes, or until tender and all ingredients are cooked through. 

Notes:

1. You can add another Tablespoon of broth at any time throughout the cooking if it evaporates completely and food starts to stick to the pan. 
2. If not using onion in your sauté, just skip that second step and add the vegetable(s) of your choice instead. 
3. Visual signs of knowing that chicken is cooked through is that meat is no longer pink when cut into with a knife.

Author:

Adapted from World’s Healthiest Foods www.whfoods.com

Healthy sautéed onion, eggplant, red bell peppers, and chicken with curry powder over spinach

Healthy sautéed garlic, zucchini, mushrooms, brussels sprouts, and tomatoes drizzled with olive oil with quinoa on the side

Almond Pulp Crackers

Don't know what to do with that left over almond pulp from making almond milk? Here are some ideas. There are lots of ways you can use the remaining pulp without sending it to waste. You can use a dehydrator to make almond flour and use it in baking, make dips with it, make crackers, or simply sprinkle it on your salad or throw it in your smoothie. If you're not planning on using the pulp right away, you can freeze it and use it at a later time. 

My favorite way to use the left over pulp is to make crackers with it. These crackers are a great high-fiber snack and are vegan, gluten-free, and dairy-free. Enjoy them with some cheese, hummus, or your choice of spread. 

Ingredients

1 cup firmly packed almond pulp (or however much you have leftover from Almond Milk Recipe)
2 Tablespoons ground flax seeds
1 Tablespoon extra virgin coconut oil (melted)
1 Tablespoon cilantro, finely chopped
1/2 teaspoon curry powder
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper

Procedure

1. Preheat oven to lowest temperature possible (mine only goes as low as 170 F)
2. Combine all ingredients in a large bowl and press into a ball
3. Transfer "dough" to a baking sheet lined with parchment paper and roll out to 1/4 inch thickness
4. Cut dough into squares with a knife or pizza cutter
5. Bake for about 17 hours, or until crunchy (I leave them in the oven overnight)
6. Let crackers cool completely on baking sheet before serving

Notes

Get creative and use your favorite herbs and spices to create different flavors. 

Store crackers in a cool, dry place. They will only keep for about 4 days (Trust me, they'll be gone sooner than that)


Sources

Adapted from Elana's Pantry www.elanaspantry.com

Homemade Almond Milk

Almond milk is a great dairy-free alternative if you have a lactose intolerance or simply like the taste better. Making your own at home is both fun and healthier because it doesn't have all the added sugars, oils, and preservatives that the store-bought ones do. It is low in calories and contains healthy fats, vitamins, and minerals. Making it is very simple and you don't need a lot of equipment or ingredients. In 10 minutes you will have delicious almond milk to add to your oats, make a sauce with, or simply drink a fresh cold cup of.

Plain almond milk has a great rich flavor, but you can use natural sweeteners to give it additional flavor if you would like. I love it plain! 

You will need


Blender
Nut milk bag or cheese cloth
Large pitcher or bowl

Ingredients


1 cup of almonds (soaked overnight in filtered water and drained)
5 cups filtered water


Flavoring options:


1 Tablespoon vanilla extract
1-2 teaspoons cinnamon
2 pitted dates (Medjool or Deglet)


Procedure

1. Soak almonds overnight in filtered water. Soaking overnight makes them more digestible and increases nutritional value. If you forget to soak them overnight, soaking them 4-6 hours before is good enough. 
2. Drain almonds and rinse well.
3. Add almonds and water to blender and blend until smooth (may take a few minutes)
4. Place nut milk bag or cheesecloth in bowl or pitcher and pour mixture through it. Gently squeeze to strain until all liquid is extracted from solids. Enjoy!

Notes

Almond milk can be stored in the refrigerator for up to 5 days. 
You can save the solids (pulp) to use in other recipes like smoothies, hummus, crackers, or dehydrate to get almond flour for baking. 

Sources


Adapted from Flavors of Health by Ed. Bauman, Ph.D. and Lizette Marx, N.C.

Quinoa stuffed Bell Peppers

 

Quinoa is actually a plant-based seed with a great nutritional profile that we consider to be a whole grain. It is a gluten-free complex carbohydrate and a great source of manganese, magnesium, B vitamins, and fiber. Not only is it anti-inflammatory, helps balance blood sugar, and supports digestion, but it also contains all of the essential amino acids that other grains don't have. The serving size for quinoa is 1/2 cup cooked.

This vegan dish can be enjoyed as is, over a green salad, or accompanied with 3oz chicken or fish for a non-vegetarian meal. 

Ingredients

1 cup uncooked quinoa, rinsed

2 cups filtered water or vegetable broth for more flavor

1 Tablespoon coconut oil or vegetable broth for a healthier saute

1 red onion, chopped

½ pound sliced mushrooms

1 cup chopped carrots

7 bell peppers (Tops removed, cored and seeded. Reserve 6 and chop one up to add to the stuffing)

½ cup chopped parsley

1 cup spinach

1 ½ teaspoons ground cinnamon

¾ teaspoon ground cumin

sea salt and pepper to taste

½ cup raw cashews

Procedure

Cooking Quinoa:

1. Combine quinoa, a pinch of salt, and water or broth in a medium pot and bring to a boil. Reduce heat, cover and simmer until water is absorbed, about 15 minutes. Quinoa grains will appear translucent when cooked. Remove from heat and let sit for 5 minutes. Uncover and fluff with a fork.

Making the Stuffing:

1. In a large pan, heat coconut oil or broth over medium-high heat. Add onion and cook, stirring occasionally until transparent, about 8 minutes. Add mushrooms and cook for another 4 minutes. Add carrots and chopped pepper and cook for another 3 minutes or until soft. Add parsley and spinach and let spinach wilt. Stir in cinnamon, cumin, and cooked quinoa and toss gently. Add cashews, salt and pepper to taste and cook for another minute. Remove from heat and let cool until warm.
2. While the stuffing is cooling, preheat oven to 350° F
3. Take 6 remaining bell peppers and fill with the quinoa stuffing by gently packing it down with a spoon. Once filled, put reserved top on each pepper and set them upright in a 9 x 13 inch baking pan. Cover tightly with aluminum foil and bake for about 1 hour or until peppers are tender, check halfway through.

Servings: 6

Notes

Feel free to add your favorite vegetables to the stuffing and add some crushed red peppers or cayenne pepper if you want it to be a little spicy. I would personally omit the cinnamon if adding cayenne pepper. 

Sources

The World's Healthiest Foods by George Mateljan

Flavors of Health by Ed Bauman, Ph.D. and Lizette Marx, N.C. 

Whole Foods Market http://www.wholefoodsmarket.com/recipes/1767