good fats

3 Minute Green Curry Sauce + Vegetable Curry Dish

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There are many many types of curry sauces out there. I like to keep mine simple, but flavorful. This sauce took me 3 minutes to make and goes great on vegetables, meats, whole grain, and on salads as dressing. I like to make a batch and use it different ways throughout the week. It keeps for about 5 days in the refrigerator. Below is a recipe for my curry sauce and a very simple and delicious vegetable curry side dish (or main dish with the addition of a good quality protein: raw nuts or seeds, grass-fed chicken, pasture-raised eggs, goat cheese).

Curry Sauce

Ingredients

1/2 white or yellow onion, coarsely chopped

1 can coconut milk

1/2 lemon, juiced

1 garlic clove

2 T organic curry powder

handful spinach or basil

sea salt and black pepper

Procedure

  1. Place all ingredients into blender and blend until smooth. The more greens you add, the greener the sauce will turn out and the flavor might change a bit. Play around with it and season to your liking.

vegetable curry dish

Vegetable Curry Dish

Ingredients

1 Tablespoon coconut oil

1 head cauliflower, chopped into bite size pieces

1/2 pound green beans, ends trimmed and halved

1 yellow squash, sliced and halved

sea salt

1/2 cup curry sauce, or more to coat all vegetables

Note: you can use any vegetables you'd like for this dish (carrots, cauliflower, zucchini, squash, sweet potatoes, green beans, broccoli, mushrooms)

Procedure

  1. Heat coconut oil in a medium-size pan. Add vegetables and a pinch of sea salt and sauté until tender, stirring occasionally. Add curry sauce to pan and continue cooking for a few extra minutes until vegetables are cooked through and sauce heats up.

Serves 4-6 

 

 

Chia Pudding [Video]

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If you know me, you know I love my chia pudding. It's a very easy and tasty energy boost. Chia seeds are packed with fiber, omega-3, calcium, protein, and antioxidants. Chia pudding is a great snack and breakfast option. It only takes 15-20 minutes to prepare and can also be made the night before.

Visit my post on 12 Reasons to Love Chia Seeds to learn more about the great health benefits of chia seeds.

Ingredients

Basic Recipe

3 Tablespoons chia seeds

1 cup almond milk, or milk of choice (recipe for almond milk here)

A few pinches of ground cinnamon

Additional Ingredients for Chocolate Flavor

1/2 Tablespoon raw cacao powder

1/2 Tablespoon coconut sugar, raw honey, or grade B maple syrup

Procedure

  1. Place all ingredients in a bowl and whisk for about 30 seconds. Let sit for 15-20 minutes until it reaches desired consistency. Add desired toppings or enjoy as is.

Serves 1

 

Homemade Dark Chocolate

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These chocolates are the perfect treat to have at home to avoid the white stuff (refined sugar). They're delicious and ridiculously easy to make. The chocolate base is 3 ingredients, that's it! Then you can add your flavorings and toppings of choice. If you like very dark chocolate, omit the sweetener and just use spices to sweeten. My favorite are turmeric and maca powders.

IngredientsIMG_0190

1/4 cup raw cacao powder

1/4 cup coconut oil, melted

1/2-1 Tablespoon coconut sugar or raw honey

Optional Flavorings and Toppings

Vanilla extract

Turmeric

Cinnamon

Ginger

Maca powder

Mesquite powder

Sea salt

Cacao nibs

Raw nuts and seeds

Shredded coconut

Procedure

  1. Mix all ingredients in a small bowl. If adding flavorings, add them now.
  2. Place mixture in chocolate molds or in a small dish lined with parchment paper. Top with desired toppings and place in freezer until firm (about 20 minutes).
  3. Remove from mold or dish. Store in the refrigerator or freezer.

Serves 4

 

Spicy Avocado Soup

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I've been playing with my new Vitamix way too much. It's been weeks of soups, puddings, and smoothies. I have made variations of avocado soup before, but this one is my favorite so far. This is a perfect summer soup, creamy and refreshing. It's very easy to make and you don't need any fancy equipment. Any type of blender will do.

Ingredients

2 avocados

2 garlic cloves

2 green onions

1 cucumber, peeled

1 teaspoon tamari (can omit)

3/4 cup water or vegetable broth

1/2 cup fresh parsley or cilantro

1/4 teaspoon cumin

1/4 teaspoon coriander

1/8 teaspoon cayenne

juice of 1/2 lemon

pinch of sea salt

pinch of black pepper

Procedure

  1. Place all ingredients in a blender and blend until smooth, about 2 minutes. Taste and adjust flavor to your liking. Serve and garnish with cayenne pepper or fresh herbs.

Serves 4

What is Clean Eating?

What is clean eating

You've probably already seen or heard the term 'clean eating' or 'eating clean.' But what does it mean? What is so great about it? I'd like to clarify what it means for those of you who are wondering and what it's benefits are. Clean eating is not a specific diet, it's a lifestyle choice.

First of all, there are many different definitions of clean eating, depending on what meal regimen one follows and recommends (paleo, raw, vegan, vegetarian, etc). For example, a vegan might say that a clean eating regimen is one that omits all animal products, someone that only eats a raw food diet might say that clean eating is an all raw-food diet, and so forth. I don't believe that one is better than the other, it is just a matter of finding what works for you.

My definition of  'clean eating' is to eliminate all refined and processed foods from your diet. Foods like white sugar, white rice, bleached flour, white flour, and enriched flour all are foods that have been refined in some way. When refined, their nutrients are removed resulting in ingredients that only provide empty calories (calories with no nutritional value) with a blood sugar spike.

A clean eating regimen consists of whole, unrefined foods in their most natural state. These foods are:

  • Fruits
  • Vegetables
  • Whole grains
  • Pasture-raised eggs and poultry
  • Grass-fed meats
  • Full-fat dairy products

Be sure to read labels when buying things in a package. Just because the box says "whole grain" or " natural" doesn't mean they really are. Read ingredients closely and choose grains that don't have additives. You'd be surprised what's in that box of "whole grain" cereal you love so much, not a whole lot of nutrition. Chicken that is labeled "all natural" is interesting to me. Shouldn't chicken be natural? Sadly it's almost always not the case; instead they are fed antibiotics and hormones. Labels are misleading and most of the time not true.

Talk to the butcher at the grocery store, ask questions, and read the ingredient list. Try buying products that have 5 or less ingredients. And make sure they are ingredients that you can pronounce and that are unrefined. Visit my post on reading labels for more information.

Benefits of a clean eating lifestyle:

  • Weight loss/fat loss
  • Increased energy
  • Better skin and hair
  • Better health
  • Increased mental focus
  • Better sleep
  • Better mood
  • Decreased cravings and sugar addiction

As you can see, eating clean is a great thing. It seems to have become more and more popular these days, when in reality, it has been around for a long time and just now people are starting to realize how important it is to make this lifestyle choice in order to be healthy and happy.

How to transition to a clean eating life:

  • Eat whole fruits and vegetables, lean protein, healthy fats,  and whole grains (quinoa, brown rice, buckwheat, amaranth)
  • Drink at least 8 cups of water each day
  • Eat 5-6 times a day to reduce cravings and keep blood sugar regulated - include protein in every meal
  • Avoid all processed and unrefined foods (sugar, candy, pastries, white flour, white rice, bread, cereals, packaged goods, etc.)
  • Avoid beverages that are packed with sugar (soda, juice, Gatorade, energy drinks, sweetened tea, coffee drinks)
  • Avoid trans fats

Clean eating is the lifestyle choice I made and what I preach every single day. I have never been happier and felt more comfortable in my skin. If you are just transitioning to a clean eating lifestyle, take it slow and make small changes every day. It takes time, but don't give up. Know that your body will love you for it and you won't regret the health benefits from it.

Trust the process.

Almond Truffles

Almond-truffles

Yet another great way to use up your leftover almond pulp after making almond milk. If you don't have almond pulp, you can use almond flour instead. Ingredients

~2 cups Almond pulp, dried out* (or almond flour)

15 medjool dates, pitted

3 Tablespoons melted coconut oil

1 1/2 teaspoons vanilla extract

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger (optional)

zest of 1/2 lemon

Procedure

*To dry out almond pulp: Line a sheet tray with parchment paper and spread out pulp on top. Place in oven and turn the oven light on (oven should stay off). Leave in oven with oven light on for about 12 hours or until completely dried out. I place it in the oven in the afternoon and check it the next morning. It should be completely dried out.

  1. Place all ingredients in a food processor and pulse until dates are chopped up and mixture sticks together when pressed. If mixture is too dry, add some water (start with 1 Tablespoon). If mixture is too wet, add more almond flour. Taste and adjust flavoring if needed.
  2. Roll out mixture into small balls (about 1 inch in diameter) and place in the freezer until ready to serve.

12 Reasons to Love Chia Seeds

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Superfood: Chia Seeds Chia seeds are very small seeds full of nutrition and health benefits. They don't have much flavor so they're easy to incorporate into meals and often help enhance the flavor of other foods.

12 Reasons to Love Chia Seeds:

  1. Excellent source of omega-3 fatty acids -anti-inflammatory
  2. High in protein
  3. Provide energy -improve memory and mood
  4. High in fiber
  5. Keep you full longer -resulting in eating less which can lead to weight loss
  6. High in antioxidants
  7. Balance blood sugar
  8. High in calcium -3x more calcium than milk
  9. High in iron - 3x more iron than spinach
  10. Help rid the liver of toxins -great for detox and cleansing
  11. Lower cholesterol and blood pressure
  12. Improve skin, nail, and hair health

Only 1 teaspoon of chia seeds a day is enough to give you benefits.

When soaked in liquid for a few minutes, chia seeds form a gel. You can eat the gel or you can eat the seeds raw. Add them to yogurt, water, smoothies, salads, baked goods, or make pudding.