Chocolate mashed sweet potato mousse OMG. A side and a dessert all in one. Protein + carb + fat also vegan and gluten free. They will lick the bowl clean…Mash 1 boiled sweet potato and blend with 1/4 cup raw cacao powder, 1/2 cup almond butter and 1/4 cup maple syrup. Add a dash of cinnamon and hint of sea salt if you like.
Super Seed Pumpkin Loaf. Modified recipe from gluten free palate. Before baking sprinkle with Trader Joe’s Super Seed Blend for added crunch and a fiber and omega 3 boost from a blend of chia, amaranth, flax, millet, hemp and quinoa.
1 cup puréed pumpkin
2 eggs, room temperature
1/3 cup avocado oil (or oil of choice)
1/3 cup oat milk
1 cup stone milled whole grain flour (I used Mighty Mills)
1 cup cassava flour
¾ cup turbinado raw sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon pumpkin spice
Preheat the oven to 350°F. Lightly grease a metal loaf pan with coconut oil; set aside
Place the pumpkin, eggs, oil, and oat milk in a large mixing bowl. Using a hand mixer, blend until creamy. In a medium mixing bowl, mix the flour, sugar, baking soda, baking powder, salt, cinnamon and pumpkin pie spice. Add the dry ingredients into the wet, and mix thoroughly until smooth. Pour the batter into your prepared loaf pan. Sprinkle the top with Super seed blend (Trader Joes makes this – or you can make your own, mix together 1 teaspoon chia, 1 teaspoon hemp, 1 teaspoon flax, 1 teaspoon millet, 1 teaspoon amaranth). Bake for 50 to 60 minutes or until a toothpick inserted comes out dry and center is set. Allow to cool in the pan before removing to a wire rack. Slice when completely cooled.
2 mashed ripe bananas
1 cup rolled oats
1/2 cup shredded carrot
1/2 cup shredded apple
1/4 cup chopped pistachio
1/4 cup cranberries
1 tsp cinnamon
2 tablespoons hemp seeds
1/2 tablespoon chia
1/2 tablespoon flax seed
Preheat oven to 350 degrees. Combine all ingredients and mix well. Scoop into rounded balls and place on cookie sheet. Bake for 10-15 minutes or until cookies are golden and fragrant.
Cooking is not a mindless mundane chore; rather a therapeutic, meditative activity where we can consciously connect with our creative side, ideally in thoughtful preparation of a nourishing and delicious meal to share with family and friends. The healing benefits far outweigh the time investment.
Apple “donut” slices – naturally sweet, high in fiber, and fun activity for the kids when you break out the cookie cutters. Layer on some nut or seed butter and some sprinkles and you have a nutrient dense and tasty snack. Tip: when eating fruit try combining with a little fat and protein (this combo fits the bill). This macronutrient combination slows down the rate with which the natural sugars are absorbed into the blood stream and thereby promoting satiety and prolonged energy balance… plus it’s delish.
Boring “same old” bananas and berries are magically transformed into treats when they are layered with a little nut butter, sprinkled with coconut and served up in some cupcake liners.
SSSStrawberry snake snacks are easy-just slice and serve up the vitamin C. Dried currants or small bits of raisins make the perfect little eyes. Sure to satisfy and surrender a smile.
Last week I attended a Pop Up tasting event hosted by Allen Campbell at the Divine Design Center in the North End with a friend. Allen Campbell, formerly Tom Brady’s chef, offered this as an opportunity to join him along with his team and a dozen or so other guests to sample a tasting menu as well as observe as he prepared some delicious plant based fare. Having heard Allen speak at the Harvard Vegan Food Conference last year, and also after reading the TB 12 Manual he co-authored with Tom Brady, I was more than willing to buy tickets to his pop up event to not just taste his amazing recipes, but also learn more from him on food presentation, preparation and cooking techniques.
Allen was friendly, creative, funny and inspirational. He shared so many helpful tips with us…all while skillfully preparing a 7 course meal without missing a beat. A few takeaways that I brought to my kitchen the next day – how to minimize food prep time by keeping knives sharp via frequent honing, when to use a vitamix vs food processor, how to make date paste, roasting parsnips with coconut oil and cinnamon as a kid-friendly sub for unhealthy french fries, how to make an amazing spinach artichoke dip w/o dairy! The meal was nothing short of amazing. Bel Giardino, a “beautiful garden” of veggies was a favorite, with the unique combination of cabbage alongside purple potato, a sprig of dill and finished with a home made balsamic reduction drizzle and basil infused olive oil. I also very much enjoyed the cinnamon date roll dessert, but vowed its not something I could ever dare replicate after hearing Allen describe the hours he spent turning dates into paste and then a “dough” he rolled out manually – a labor of love he spent hours on! In addition to sharing a healthy and delicious meal, we found the company was great – we mingled and met some wonderful people from the surrounding neighborhoods of all ages who just generally enjoy cooking and are interested in healthy eating – not die hard vegans – could this be a sign that the movement towards plant based is continuing to take shape? In the mean time, looking forward to the next event!
Giving talks at corporate events is such a powerful way to spread the word on how good nutrition can contribute positively to an employee’s health and well being and minimize sick days which ultimately leads to better productivity as well as boosting a company’s bottom line. Last week’s talk at the new Shoe.com headquarters in Charlestown event hosted by the Two Ten Foundation was a great turn out and an example of how much employees crave this type of info! The crowd was enthusiastic and receptive to the message – we dished on everything from secrets to optimal health and wellness, top nutrition myths revealed, quick easy healthy snacks on the go, and even had time to make one of my favorite dishes…sesame almond butter zucchini noodles…YUM..recipe here. I look forward to staying in touch with the audience to hear how they are moving forward on their wellness journeys. If you would like to arrange a seminar at your office reach out to HR, have them contact me!
Back to school means back to healthy snack/lunch planning, packing for parents. Keeping healthy food fun and interesting enough to eat can sometimes be a challenge, but a little creativity can go along way. We demo’d these whole grain owl cakes with sunbutter, apple, blueberries, banana and a wedge of cheese and watched the kids gobble them up, and even asked for seconds.
A great snack or breakfast option, these snacks have all of our macro and micro nutritional bases covered.
- Fiber filled whole grain carbohydrates
- Protein rich sunbutter and cheese
- Vitamin and nutrient dense fruit
Add it to your snack repertoire at home and let us know what you think!