Happy Valentines Day!

Well here we are, Valentines day. Wow, how did we get half way through February already? So, what did you prepare for dinner, or did you go out to eat?  Did you carefully plan healthy substitutes?
I had intended to make an all raw gourmet meal, but I didn't plan ahead enough, so I did something totally different.  I will tell you that I made one of my all time favorite cakes, and there wasn't a bit of chocolate in it!  I made carrot cake, and it turned out delish!  I don't like to use all the oil, and sugar. So I use honey, and use a third the sugar that is called for, and it was still very good. I use organic flour, raw honey, organic carrots and farm fresh eggs. I used my vita mix blender to ready the carrots. Probably not the best idea considering it turned them into baby food. Not as much texture in the cake, but the taste was divine. I think next time I will use shredded non sweetened coconut as well. You can just use your favorite recipe, and tweek it to a healthier version. I am not the best baker, and I tweeked this recipe, and it turned out great. Keep your measurements accurate, and don't be tied to the recipe. Own it, make it all yours. Take some of your favorite dishes, and re-vamp them. Then share them with all of us. (if they turned out good) Now remember, you can have special occasion treats and you can make healthier choices. It is just a matter of a little effort.

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Yummy shake!

Nut "Milk Shake"

A frosty nondairy drink made with frozen bananas, soaked nuts and dates.

DIRECTIONS

1. In blender, combine nuts, dates and water or juice until smooth. Break frozen banana into pieces, add to mixture and blend until smooth. Add one or more optional flavors if desired. Pour into glass, and enjoy!

ingredient list

4 Servings

• 1 tsp. nonalcoholic vanilla extract
• 2 Tbs. raw carob powder
• A few fresh berries
• 1 tsp. ground cinnamon

    Optional flavorings:

• 3/4 cup almonds, soaked 2 to 8 hours or 3/4 cup cashews, soaked 1 to 2 hours
• 4 dates, soaked 1 to 2 hours (save soak water)
• 3 to 4 peeled frozen bananas
• 3 cups cold filtered water or apple juice

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Buckwheat-Black Bean Soup

Roasted or raw buckwheat gives this soup body so that it tastes as if it has been simmering for hours. 

DIRECTIONS

Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.

ingredient list

Serves 4

• 1 Tbs. olive oil
• 3/4 cup chopped onion
• 3/4 cup chopped red bell pepper
• 3 cloves garlic, minced (1 Tbs.)
• 1/4 cup kasha or buckwheat groats
• 1 tsp. chili powder
• 2 cups low-sodium vegetable broth
• 11/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
• 1 cup grated carrots
• 1 cup fresh or frozen corn kernels
• 1 bay leaf
• 1/4 cup chopped cilantro
• 2 Tbs. lime juice

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Great for a cold winters night!

Main-Dish Lentil-Vegetable Soup

  

This flavorful soup with its protein-rich lentils is substantial enough to enjoy as a main dish. One note: Even though most lentils today are picked clean, sort through them just in case to remove any debris.

   If you’re pinched for time, skip the initial sauté that starts the soup; however, those few extra minutes (and the 1 extra pan it takes) greatly enhance the overall flavor. To add some greens with no extra cooking, chop some baby spinach, and stir it in just before serving. The heat from the soup will just wilt the spinach. 

DIRECTIONS

1. Heat oil in skillet over medium heat. Add onion and garlic, cover and cook until softened, about 5 minutes; transfer to slow cooker.   
2. Add carrots, parsnip, celery root, lentils, stock, tamari, salt and pepper. Cover, and cook on low until lentils and vegetables are tender, 6 to 8 hours. To serve, adjust seasonings to taste, and garnish with fresh parsley.    

STOVETOP METHOD: Heat oil in a 5- to 6-quart pot over medium heat. Add onion and garlic. Cover, and cook 5 minutes to soften. Add carrots, parsnip, celery root, lentils, stock, tamari, salt and pepper. Reduce heat to low. Cover, and cook, stirring from time to time, until lentils and vegetables are tender, 1 to 1 1/2 hours. Taste and adjust seasonings, if necessary. Garnish with parsley, and serve.

I don't always have exactly what is called for in this soup. Don't worry,use what you have and substitute if you need to. Lentils are tasty and good for you too!

ingredient list

Serves 4

• 1 Tbs. olive oil
• 1 medium-sized yellow onion, chopped
• 2 cloves garlic, minced
• 2 to 3 carrots, peeled and cut into 1/4-inch dice
• 1 parsnip, peeled and cut into 1/4-inch dice
• 1 small celery root, peeled and cut into 1/4-inch dice
• 1 1/4 cups dried brown lentils, sorted and rinsed
• 6 cups vegetable stock or water
• 1 Tbs. tamari soy sauce
• Salt and freshly ground black pepper
• Minced fresh parsley for garnish

Nutritional Information

Per SERVING:

Calories	360
Protein	19g
Total Fat	4g
Carbs	65g
Sodium	900mg
Fiber	19g
Sugar	12g

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Oops, more chocolate, great for Valentines day!

Glazed Chocolate-Avocado Cupcakes     

  

I doubled this one!

Avocado replaces the eggs and most of the oil in a rich, chocolaty batter that turns out supermoist baked goodies. 

DIRECTIONS

1. To make Cupcakes: Preheat oven to 350°F. Line 12-cup muffin pan with paper liners. Whisk together flour, cocoa powder, baking powder, baking soda, and salt in bowl. Purée avocado in food processor until smooth. Add maple syrup, soymilk, oil, and vanilla, and blend until creamy. Whisk avocado mixture into flour mixture.
2. Spoon batter into prepared cupcake cups. Bake 25 minutes, or until toothpick inserted into center comes out with some crumbs attached. Cool.
3. To make Glaze: Blend tofu, maple syrup, vanilla, and salt in food processor until smooth. Add chocolate to tofu mixture and blend until smooth. Transfer to bowl. Dip tops of Cupcakes into Glaze, pulling straight up from Glaze to form peaks.

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ingredient list

Makes 12 Cupcakes

Cupcakes

• 1½ cups all-purpose flour
• ¾ cup unsweetened cocoa powder
• 1 tsp. alluminum free baking powder
• ¾ tsp. baking soda
• ¾ tsp. sea salt
• 1 avocado, pitted and peeled
• 1 cup pure maple syrup
• ¾ cup plain rice milk
• ¹⁄3 cup coconut oil
• 2 tsp. vanilla extract

Glaze

• ¼ block soft silken tofu (from 14-oz. container), drained and patted dry
• 3 Tbs. pure maple syrup
• ½ tsp. vanilla extract
• ¹⁄8 tsp. salt
• 4 oz. semisweet vegan chocolate, melted

Nutritional Information

Per :

Calories	287
Protein	4g
Total Fat	12.5g
Saturated Fat	3g
Carbs	44g
Sodium	304mg
Fiber	4g
Sugar	24g

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A few of my favorite dishes.

Ok, I have to start out with the sweets first. We love this one, It has a great torte texture, not to rich, with just the perfect amount of chocolate. I used almond milk or rice milk instead of soy, and rice flour instead of almond flour. I also don't use white sugar, so I used, honey.

Chocolate Sweet Potato Torte

January 2010 p. 54

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Puréed sweet potato, cocoa, almond flour, and eggs yield a rich, dense, and fudgy cake perfect for chocolate lovers.

DIRECTIONS

1. Preheat oven to 375°F. Coat 9-inch springform pan with cooking spray.
2. Blend sweet potato, 1 cup sugar, almond flour, cocoa, and salt in food processor 30 seconds, or until smooth, scraping bowl as necessary.
3. Separate 3 eggs, placing whites in bowl of electric mixer. Add 3 yolks and remaining whole egg to sweet potato mixture; pulse to combine. Transfer sweet potato mixture to large bowl.
4. Beat egg whites with electric mixer at high speed until soft peaks form. Add remaining 1/2 cup sugar; beat 2 minutes more, or until stiff, glossy peaks form.
5. Fold one-third egg white mixture into sweet potato mixture with spatula. Gently fold in remaining whites. Pour batter into prepared pan. Bake 45 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan on wire rack. Remove springform sides; cool completely.
6. Melt chocolate in small saucepan over medium-low heat. Stir in soymilk. Spread chocolate mixture over top of cake. Let stand until chocolate sets.

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ingredient list

Serves 12

• 1 1/2 cups sugar, divided
• 1 cup packed cooked, mashed orange-fleshed sweet potato, such as Beauregard, garnet, or jewel
• 1 cup almond flour
• 1/2 cup unsweetened dark-chocolate cocoa powder
• 1/8 tsp. salt
• 4 large eggs
• 2 oz. bittersweet chocolate
• 2 Tbs. nonfat soymilk

Nutritional Information

Per slice:

Calories	227
Protein	6g
Total Fat	9g
Saturated Fat	2g
Carbs	37g
Cholesterol	71mg
Sodium	61mg
Fiber	3g
Sugar	29g

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Baby its cold out side!

As I write this, my fingers are freezing! It is so cold today. All I want to do is find my comfy chair by the fireplace and grab my book that never seems to find its way to my hands, and cuddle up for the rest of the day. When it comes to dinner on a cold day, all I want to do is have some "comfort" food.
I will be the first to admit that it is a little more difficult to eat "well" when its cold outside.  When you look outside and the clouds are dark and filled with snow, and every tree, shrub, and blade of grass screams, gone for the season,, it is hard to even imagine an ice cold smoothie, whole fresh produce, or even a great salad.  All we crave is something warm and satisfying. Is there such a thing as healthy comfort food? I will try to convince you that yes there really is!  A big pot of hot soup filled with root vegetables, a hot cup of tea or carob, roasted sweet potatoes, and butternut squash, a steamy casserole of brown rice and veggies, and how about a bowl of chocolate tapioca pudding.  Of coarse raw food is best, but you have to have a variety or you will become discouraged and give it up. If we were raised on nothing but uncooked food it would be different. But since we were raised on 90% cooked food, its hard wrap our brains around such a drastic change. I will post some good healthy comfort food so you have some resources to pull from. When you feel overwhelmed  just remember to cut a few things like deep frying, loads of salt, tons of cheese, processed meats, and quick foods.  Broil, bake toast, roast, and new spices, be creative. I know it takes more effort, but that is what we are here for. Encouragement! Now for those of you who have begun to swim upstream, please share some of your favorite healthy comfort foods for the rest of us. I hope this has encouraged you at least a little bit. I am going to thumb through my favorite winter time recipes and post them in a bit. Keep warm!

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Genetically modified food. What do you think?

Here is an article that Dr. Mercola wrote about genetically modified food. What do you think?  Very interesting stuff!
http://articles.mercola.com/sites/articles/archive/2011/02/02/monsantos-roundup-linked-to-over-40-different-plant-diseases-and-endangers-human-health.aspx

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great websites!

Here is a few great websites that help you find good deals on healthy food, and some that have great ideas to prepare healthy food.
http://faithfulprovisions.com/
/www.passionatehomemaking.com/
/www.antlife.org/why-soak-grains-seeds/
nourishedkitchen.com/soaking-grains-nuts-legumes/

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The healthy body

There are many times that I don't feel the greatest and I wonder why. I don't have to wonder very long to realize that I am what I eat, and how I feel is the result of what I eat. I have had many people tell me that they can eat whatever they want, and they are fit as a fiddle. (however fit that is, I don't know) They seem to have pretty good health, are able to take on the tasks of the day, and accomplish what they set out to accomplish. But I have to wonder, what would they get done if their body was at its best? Have we really experienced what it is like to have vibrant health? I sometimes use the analogy of a car and the fuel you put in it. It will run, but when you put the best fuel in it and keep it maintained, it runs well! All I am saying is think about what you are putting in your body. Start evaluating what passes the lips. Educating yourself is key, take small steps by cutting out some of the junk, and adding some good things to your diet. One place you can start, eliminate white sugar, or white flour, or soda. I will give more information on the affects of these products on the body, but in the mean time, trust me, they are not good for you at all. Tomorrow  I will give you some examples of things to add to your diet.

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