Monthly Archives: November 2018

Coconut Lavender Matcha Latte

With the holiday season upon us, energy and relaxation can be in short supply. This tasty recipe gives you a boost of both, in one healthy and easy to whip up drink. Matcha powder is an antioxidant powerhouse, providing a calming yet energizing feeling while detoxifying your body and boosting your metabolism. All the things we so need this time of year! Lavender adds a relaxing floral note to this recipe, and Manuka honey gives it a sweet taste and immune boosting anti-viral powers. Enjoy this every morning and cheers to a healthy, happy, calm holiday season.

Serves 1

Total Time: 5 minutes

Ingredients:

  • 3/4 cup unsweetened coconut milk
  • 1 teaspoon matcha powder
  • 1 splash vanilla extract (optional)
  • Manuka honey to taste
  • 1 drop food grade lavender essential oil (optional)

Directions:

  1. Bring coconut milk to a simmer, then remove from heat.
  2. Whisk in the matcha, vanilla, honey to taste, and lavender, whisking rapidly until the matcha and honey dissolve and the milk begins to foam.
  3. Serve hot, or pour over ice, and enjoy!

Note: Consult with your doctor if you’re pregnant or nursing before ingesting essential oils. And don’t worry, Holden didn’t consume any matcha- he’s got enough natural energy all on his own!

Pure Synergy kindly sent me this delicious matcha powder. Check out their website for more incredible organic whole food powders and supplements.

Black Bean & Sweet Potato Enchiladas

If weeknight dinners are a constant struggle, consider this recipe your crowd-pleasing one dish wonder. Feel free to swap in whatever vegetables and protein you have on hand, and customize this dish to your preferences. Chicken, shrimp, rice, grilled vegetables, all would be delicious here. For even more variety, set out some sour cream, salsa, shredded lettuce, and hot sauces and let everyone top up their own plate.

Serves 4

Total Time: 30 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 yellow onion, peeled and diced
  • 4 cloves garlic, peeled and chopped
  • 3 cooked sweet potatoes, chopped (leftovers are great here!)
  • 1 can black beans, drained
  • 1 can corn kernels, drained
  • 2 handfuls fresh spinach
  • 1-2 tablespoons chipotle adobo sauce (you can find cans of chipotle peppers in adobo sauce in the condiments aisle), omit for a more mild flavor
  • ½ cup shredded cheese (try cheddar, Monterey jack, or pepper jack- or vegan cheese!)
  • Salt and pepper, to taste
  • 1 can enchilada sauce
  • 5-6 tortillas (corn or wheat)
  • More cheese, for topping
  • Avocado, limes, and fresh cilantro, to serve

Directions:

  1. Preheat your oven to 375 degrees.
  2. In a skillet, heat the olive oil over medium heat. Add the onion and garlic, and cook until softened, 2-3 minutes. Add the potatoes, beans, corn, spinach, and adobo sauce, and stir everything well to combine.
  3. Cook for 5-6 minutes, until everything is warmed through, and the spinach is wilted. Add the shredded cheese, and a pinch of salt and pepper, and stir well to combine, until cheese is melted.
  4. In a rectangular baking dish, pour 1/3 of the enchilada sauce in an even layer.
  5. Fill each tortilla evenly with the sweet potato filling, and roll into a burrito shape. Arrange all the tortillas closely together in the dish so they’re snug. Pour the remaining enchilada sauce over the tortillas, and sprinkle over extra cheese.
  6. Bake the enchiladas for 10-12 minutes, until everything is warm and the cheese is golden and melted.
  7. To serve, top the enchiladas with avocado slices, a squeeze of fresh lime juice, and a sprinkling of fresh cilantro. Enjoy!

Recipe Notes: This dish is a great make ahead meal- just prepare everything up to the baking step, cover with foil, and bake in the oven when needed. You can freeze it at this point also for a delicious meal in a flash. It also makes great leftovers!

Variations: For chicken enchiladas, roast 2 boneless & skinless chicken breasts tossed with olive oil, a pinch of cumin and oregano, at 350 for 20-30 minutes until firm. Shred the breasts, then add to your filling mix. You can also use 1 pound of ground beef, chicken, or turkey sautéed with olive oil, cumin, and oregano.

Salmon Provençal

This classic recipe from the South of France is bursting with bright flavors from ripe tomatoes, fragrant basil, and peppery arugula. It’s a dish you’ll cook over and over all year long. Salmon is a nutritional powerhouse, and packs ample amounts of anti-inflammatory omega 3 fatty acids, satiating protein, and heart-healthy monounsaturated fats. Olive oil also boasts similar benefits. The Mediterranean diet, which this recipe perfectly exemplifies, has been hailed as a key to a longer healthier life. Feel free to swap in any fresh, sustainable fish fillets you prefer.

Find the recipe on GeoBlue’s website Healthy Travel Blog.

Vegan Brussels Sprout Caesar

Whether you’re looking for an easy healthy side dish to compliment your Thanksgiving feast, or just trying to lighten up your meals in the days leading up to Thursday, this salad fits the bill. Vegan & gluten free, it appeases a crowd with myriad dietary restrictions, but tastes delicious enough to make everyone else around the table happy as well. The acidic bite from the lemon and capers in this dressing perfectly offsets all the classic buttery, creamy, rich Thanksgiving dishes, and serves as a welcome counterpoint to all the cooked and mashed vegetables. Shred the sprouts and whisk together the dressing the night before to take one item off your list. This salad also travels well and makes for delicious leftovers.

Serves 4

Total Time: 20 minutes

Ingredients:

  • 1/3 cup vegan mayo (Veganaise is a favorite)
  • 2 tablespoons extra virgin olive oil
  • zest from 1 lemon
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon capers, minced, plus extra to garnish
  • 1 tablespoon nutritional yeast flakes
  • 1 teaspoon Dijon mustard
  • flake sea salt, to taste
  • black pepper, to taste
  • 3 cups shredded Brussels sprouts
  • 2 tablespoons chopped parsley
  • croutons of your choice (whole wheat, gluten free, even cornbread!)
  • 4 almonds, grated to serve

Directions:

  1. In a small bowl, whisk together the mayo, olive oil, lemon juice and zest, minced capers, nutritional yeast, and mustard. Season with salt and pepper to taste.
  2. In a larger bowl, massage the shredded Brussels sprouts with ½ the dressing to soften them slightly. Mix in the parsley and croutons, then transfer to a serving platter. Drizzle with the extra dressing to taste, then grate over the almonds with a microplane or zester to serve. Sprinkle over some extra capers, and enjoy!

Notes: Shred the Brussels sprouts with a food processor, or trim the ends, slice them in half lengthwise, then thinly slice them into half-moons.

This little salad stealer couldn’t wait for a bite!

Apple Cider Moscow Mules

This sweet and spicy cocktail is just the thing to liven up all your holiday entertaining. Sweet cider mixes with peppery ginger beer for a match made in cocktail heaven. Set out the ingredients for these Moscow Mules at your next party and let your guests play bartender.

Serves 2

Total Time: 5 minutes

Ingredients:

  • 8 ounces apple cider
  • 8 ounces chilled vodka
  • 1 lime, halved
  • Splash of ginger beer, to taste
  • Cinnamon sticks, apple slices, and lime slices, for garnish

Directions:

  1. Fill two copper mugs with ice.
  2. Pour over 4 ounces of vodka into each glass. Squeeze over the juice of ½ a lime into each mug, then pour over the apple cider.
  3. Stir each glass until well combined, and then top up with a splash of ginger beer.
  4. Garnish each glass with a slice of apple and lime, and a cinnamon stick. Enjoy!

Cauliflower Buffalo Bites with Creamy Herb Dipping Sauce

These cauliflower buffalo bites are the perfect healthy twist on a classic football favorite. You’ll get all of the flavor and satisfaction, but none of the guilt or fatty food coma. Crispy, spicy, sweet, and saucy, these will be a surefire hit with vegans and meat-eaters alike. They’re gluten free too, and perfect for when you need to cook for a crowd with myriad dietary restrictions. Make up a double batch for your football Sunday gatherings, and let the compliments roll in!

Serves 4-6 as an appetizer

Total Time: 1 hour

Ingredients:

For the Wings:

  • 1 cup unsweetened almond milk
  • 3/4 cup all-purpose flour (or substitute gluten-free flour of your choice)
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • 1 teaspoon dried parsley flakes
  • 1 tsp of paprika
  • 1/4 tsp sea salt
  • 1/4 tsp ground pepper
  • 1 head of cauliflower, broken into bite size florets (trim off any leaves)

For the Sauce:

  • 2 tablespoons vegan butter (try Earth Balance)
  • 2 tablespoons maple syrup or honey
  • 1 cup Frank’s Red hot sauce (or your favorite “wing” or buffalo sauce)

Dipping Sauce:

  • 1 cup Vegenaise (or your favorite vegan mayo)
  • 2 tablespoons chopped basil
  • 2 tablespoons chopped parsley
  • 1 scallion, white and green parts, minced
  • 1 garlic clove, finely minded or microplaned
  • 1-2 tablespoons lemon juice
  • Salt and pepper, to taste

Directions:

  1. Preheat your oven to 400 degrees. Line a baking sheet with parchment paper.
  2. First, make the dipping sauce. Whisk together all the dipping sauce ingredients, and refrigerate until you use it.
  3. In a large bowl, whisk together the almond milk, spices, and salt and pepper until smooth. Working one at a time, dip each cauliflower floret into the batter, being sure to get it into all the crevices. Tap off any excess batter, using the edge of the bowl if needed, and set on the baking sheet.
  4. Bake the battered cauliflower for 25 minutes (it should look slightly golden and crispy in places).
  5. While the cauliflower bakes, melt the butter, honey, and hot sauce together in a small saucepan. Remove from the heat and set aside.
  6. Once the cauliflower has baked for 25 minutes, transfer it all to a large bowl, pour over the hot sauce mix, and gently toss so they’re all coated.
  7. Place the sauced cauliflower back on the baking sheet, and bake for another 15 minutes. If you have extra sauce, you can use it to baste the cauliflower half way through cooking.
  8. Broil for a minute if needed, to get it really crisped and golden.
  9. Serve the bites while they’re hot, with the prepared dipping sauce, and extra hot sauce if desired. Enjoy!

Note: If you use a different type of gluten free flour, be sure to watch the cauliflower carefully as it bakes. Cooking times may differ. These also taste best right out of the oven.