My Gluten-Free Pizza Dough

• 2 ½ c. Bob’s Red Mill All-purpose Flour

• 1 c. Almond Flour

• ¼ c. Olive Oil

• 1 ½ tsp. Sea Salt

• 2 pkg. active dry Yeast

• ½ tsp. Sugar or Honey (for proofing)

• 1 ½ c. very warm Water

• Add : ¼ c. chopped Green Onion tops, or 1 tsp. Oregano for a twist

Place yeast and sugar in warm water to proof.  Set aside for 10 minutes.

Place flours, oil, salt and starch in Food Processor or mixer with dough blade.  Blend until crumbly.  Add herbs if you’re using any, and slowly add 1 c. of the water while processor/mixer is on. 

Add as much of the rest of the water until dough holds together and is soft to the touch, but not very sticky.  If it is too sticky sprinkle a little flour and process until incorporated and dough is smooth.

Place dough in a glass or stainless steel bowl that has been lightly oiled, cover and let rise for 45 minutes.

I like to pat the circles out by hand to 1/4″ thickness (thinner is better), but you can take 4 oz. of dough (for mini pizzas) and roll with a rolling-pin, or make one large or two medium pizzas.

Top with your choice of sauce, and chopped veggies and herbs.. then finish off with shredded plant-based Cheese.

Bake in lower half of 425º oven for 12 – 15 minutes, or until bottom is golden brown and cheese is melty. Will make 6 – 7 small pizzas depending on size.  Also fun for appetizer size pizzas.

~ Enjoy! ♥

Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

• 1 large organic Red Onion, cut into 8 pieces

• 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

• 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

• 6- 2" long fresh Sage leaves (1 tsp. dry)

• A handful of baby Bok Choy or Spinach leaves

• 1 tsp. organic Oregano

• 4 organic, free-range Chicken Thighs

• 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

• 1 shallot, diced (1 Tbs.)

• 2 cups homemade or jarred organic Marinara Sauce

• 1 tsp. Sea Salt

• 1 tsp. Black Pepper

• Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

• 1 med. organic white Onion, chopped

• 1 med. Eggplant, mostly peeled and diced

• 5 organic Mushrooms, peeled and chopped

• 1 organic Tomato, chopped

• 1 c. chopped Parsley

• 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

• 1 tsp. Pink Sea Salt, or to taste

• 1/2 tsp. Black Pepper

• 1/2 tsp. Cayenne Pepper (opt.)

• 5 cloves of Garlic, chopped

• 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

• 1/2 bunch organic Parsley, chopped

• 1/2 bunch organic Cilantro, chopped

• 1 small white Onion, diced

• 1 organic Tomato, chopped

• 1/2 organic Jalapeno pepper, minced

• 1 Tbs. fresh Lime juice

• 2 tsp. fresh Lemon juice

• 1/2 tsp. Pink Sea Salt

• 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

• Vegenaise (opt.)

• 1 Tbs. organic Tomato Paste

• GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

Hello Brussels. Why so Bitter?

The Case of the  Brussels Sprout

This is not the story of a boy from Brussels and how he wound up in Court....

This is the story of a Sprout accused of being bitter and unfriendly.  The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.

This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!

These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).

brussel sprouts

In order to plead the case for this Sprout I lay before you the following:

Character Traits *

• Brussels sprouts can help us avoid chronic, excessive inflammation

• You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer

• They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids

• The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.

• The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.

* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts

It Takes Proper Cooking to Bring Out the Sprout's Goodness!

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.

Steam them

Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).

In a Steamer Basket:  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.

You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!

Roast them

brussel-sprouts, roaste

• 1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded

• 2 Tbs. virgin Olive Oil

• 1 tsp. Sea Salt

• 1/2 tsp. freshly ground Black Pepper

• 1 tsp. Paprika

• 1/2 tsp. organic Garlic Powder or 2 cloves well mashed

• 4 Tbs. lemon juice

Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.

Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.

Braise them

Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.

Middle-Eastern Fava Bean Stew with Rice (Broadbeans)

Fava beans, also known as Broad-beans and very popular in Middle Eastern cooking, are dense with nutrition. Fava beans have no saturated fat or cholesterol and offer a healthy dose of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are also a source of lean protein.

Fava beans can be served raw or cooked.  The bean pods are usually discarded, but if young and tender you may blanch them before adding to a dish. The beans themselves can be served in their skin if young and tender, or shelled before eating.

A serving of cooked or fresh Fava beans can significantly increase your intake of folate, iron, manganese and dietary fiber.

This traditional Lebanese recipe is a meal-in-a-pot. It is cooked with home-preserved beef during winter months.  You may omit the beef for a vegetarian version.

But besides being an excellent cool weather meal, it can be served at room temperature on warm days.  Add a protein and salad.

Fava Bean Stew with Rice

• 2 Tbs. Coconut oil mixed with 1 Tbs. organic Olive Oil

• 1/2 c. organic Onion, chopped

• 2 c.fresh Fava Beans, leave inner skins on if tender

• 1/2 c. each organic Brown Basmati and Wild Rice

• 1/4 c. organic Brown or French Lentils

• 2 c. Hot Water or warm Broth or brewed Green Tea

• 1 tsp. Sea Salt

• 1 tsp. Cinnamon

• 1/2 tsp. Allspice

• Pinch of Saffron (opt.)

Place oil in a 1-1/2 qt. pot over medium-low heat.  Wait 3 minutes, then add onions. Turn heat to medium, and cook onions, stirring, until they begin to become golden.

Add Fava Beans and rest of ingredients.  Turn heat to medium-high and bring to a boil.

Cover, and cook on low heat until rice and beans are tender, and liquid is absorbed, about 30-35 minutes. If needed, add a little more liquid, cover and cook until done.

Enjoy with almond yogurt, and a fresh green salad with a garlic, lemon and olive oil dressing.

~ Sahtein (souble health)! ♥

The Most Delicious Non-dairy Ice Cream!

Two new yummy words: ASHTA and MASTIC GUM.

Ashta is the creamy foundation of many Lebanese Desserts. It is made with either dry milk, or for a richer flavor half and half. It is used as a filling in shredded phyllo desserts, and in pastry. It is also served as a dessert with nuts, or frozen.

Lebanese Ice Cream

Lebanese ice cream contains mastic gum, which lends it a gelato-like texture. It comes in a myriad of flavors and is served in narrow cones.

Mastic Gum

This is a resin made from the pistacia lentiscus tree. The mastic plant originated in the Mediterranean nations in the south of Europe, northern portions of Africa, and the Middle East. The gum has a variety of uses in cooking, art, and alternative medicine.

For cooking, mastic gum requires boiling in hot water or another liquid, because the hardened resin will not dissolve in cold water. It comes in 'crystals' and can be crushed into a powder to add to puddings.

mastic gum

• 1 pint organic Vanilla Plant-based Ice Cream

• 1/4 c. Orange Blossom water

• 1/4 c. Rose water

• 1 c. finely chopped Pistachios

• 1/2 tsp. crushed Mastic gum

Crush the Mastic gum in a mortar and pestle till it becomes very fine (powdery).

Transfer ice cream to a bowl.  Add the flavored waters, mastic and 3/4 of the pistachios.

Mix well, but quickly so as not to melt the ice cream.

Transfer to a glass baking dish. Sprinkle remaining pistachios on top. Cover with wax paper and freeze for 2 hours or overnight.

You may cut into squares and store in a freezable container. 

Lentil Mash and Kale Salad

• 4 Tbs. Extra Virgin Olive Oil

• 1-1/2 c. organic White Onion, chopped

• 1/4 c. organic California Basmati Rice

• 1-1/2 c. hot Green Tea (or boiled Water)

• 3 c. Sprouted Organic Lentils (or parboiled Regular Lentils)

• 1 tsp. Pink Sea Salt (or to taste)

Cumin for garnish is optional.

Heat olive oil in a 1 quart pot over medium heat.  Add onions and sauté for 10 minutes stirring occasionally, until golden. Add tea or water and salt. Simmer on low for 5 minutes.

Add lentils and rice, cover and simmer for 20 minutes if using sprouted lentils (35 minutes if using regular lentils). Stir occasionally so bottom does not stick to pot.

You may need to add a little more water if it looks too dry.  The consistency should be like thick oatmeal. You may use the back of a large spoon to mash some of the lentils for a creamier texture.

Taste, and adjust salt. Sprinkle lightly with cumin if desired.

Accompany the lentils with my Kale salad.

Kale, Tomato and Parsley Salad

• 3 c. organic Kale, chopped

• 1 organic Tomato, diced

• 2 organic Green Onions, chopped

• 1 c. chopped organic Parsley

• 1/4 c. chopped organic Mint

• Juice of 2 Lemons

• 1/2 tsp. Cumin

• 3 Tbs. extra virgin Olive Oil

• 1 tsp. Pink Sea Salt

Mix it all together.

Lime Coconut Cooler

tomato plants 07272014

A Tropical Cooler

• 3 organic Limes, juiced

• 1 c. canned Coconut milk

• 1/4 cup Cold Water

• 1 teaspoon Raw Honey

• 1 Tbsp. Blueberry Juice or 1/2 c. frozen Blueberries

Throw all in you blender and process until smooth. Get straw.. and Enjoy!  Delicious, refreshing, and good for you.

~ Cheers! ♥

Lime Coconut Cream for Citrus Almond Cake

Make 1 recipe of the Almond Citrus Cake, and bake in a 9" Spring-form pan.

While it cools, make the topping.

Lime Coconut Cream

• 1 15oz. can Coconut Cream (not milk)

• 1-1/2 Tbs. Lime juice or 1 tsp. organic Lime zest (optional)

• 1 tsp. Pure Vanilla extract (2 tsp. if you don't use Lime)

• 2 Tbs. Pure Maple Syrup

• 1/4 c. toasted Cashews or Hazelnuts, crushed

Refrigerate can of Coconut Cream upside-down, for at least 3 hours or overnight.

When ready to use... flip can back upright, and open. Any liquid should be floating on top. Drain the liquid carefully using the lid, so you don't lose any cream.

1. In a dry metal bowl, beat cream with mixer for about 3-4 minutes or until it thickens and holds soft peaks.

2. Add the lime juice and extract and beat another minute.

3. Add maple syrup and beat again, until the consistency is what you desire.

4. Refrigerate for 30 minutes to an hour.  The cream will thicken considerable when chilled.

5. Spread on cake and garnish with nuts and/or fruit of your choice.

If you have leftover cream:

1. Use to top fresh fruit, or in cocoa, or oatmeal

2. Mix in chopped fruit and chocolate chips and freeze for a summer treat!

My Italian Sauce with Spinach

This sauce can be used to top pasta, baked sweet potatoes, wild rice or organic polenta rounds. Omit the beef for vegan version.

• 3 Tbs. organic Olive Oil

• 1 small organic red Onion, diced

• 4 cloves fresh organic Garlic, minced

• ½ lb. ground pastured lean Beef

• 3 c. thinly sliced organic Spinach (measure after slicing)

• 2 tsp. fresh Thyme, chopped or 1 tsp. dried

• ½ tsp. Oregano

• 1 tsp. Sea Salt

• ½ tsp. Black Pepper

• ¼ tsp. Cayenne

• 3 c. diced organic Tomatoes with juices (or 2 c. tomato sauce and omit water)

• ½ c. hot Water

Heat oil in a saute pan on medium for 1 minute. Add onions and garlic. Turn heat down to medium and stir onions until light brown in color. Add beef and cook until no longer pink.

Add spinach, herbs and seasoning. Continue to cook, stirring for 5 minutes.

Add tomatoes and water. Bring back to a boil. Cover and turn heat to low. Cover and simmer for 15 minutes. Adjust seasoning to taste.

~ Buon Apetito! ♥

Pink Coconut-Banana Cream Squares with Chocolate Chips

Natural, vegetable-derived food coloring is thankfully now available, but using actual fruit and veggie juice is even better. I save the liquid after cooking beets for a pink dessert. Use strong flavors to mask the beet taste.

This treat is super simple and actually good for you.

Pink Coconut-Banana Cream Squares

• 1 can Coconut Cream (not milk), refrigerated overnight

• 1 organic Banana, mashed

• 2 - 3 Tbs. liquid from boiling organic Beets

• 2 Tbs. Psyllium Husk (don't skip this, if unavailable use freshly ground flax seeds)

• 1 Tbs. Chicory Root Powder (or Coconut Palm Sugar)

• 1-1/2 tsp. Orange Blossom Water (in ethnic section of market)

• 1/2 c. Dark Chocolate Chips (or Carob chips for Vegan)

• Blueberries and/or Raspberries for topping

Drain liquid from coconut cream. Place cream in mixer bowl and beat on medium speed until fluffy, about 6 - 7 minutes.

Add mashed banana, and the rest of the ingredients. Beat for 2 more minutes until well mixed. Stir in Chocolate chips.
Pour into round remekins or a rectangular glass dish. (I don't recommend using metal pans for this dessert.)

Top with berries and cover tightly. Refrigerate for at least 1 hour. Serve with more berries if desired.

Cheers! ♥

Broccoli-Carrot Slaw

Broccoli - Carrot Slaw

Lemon juice dresses one of my all-time favorite salads that I invented to get the kids to eat Broccoli! It also gets apple cider vinegar in their diet (wonderful health benefits).

Broccoli_Carrot Slaw

Recipe

• 6 c. organic Broccoli Slaw, or 4 cups chopped up organic Broccoli and 2 c. shredded carrots

• 1 c. organic Parsley, finely chopped

Dressing

• 2 medium organic Garlic cloves, mashed in mortar and pestle with 1/2 tsp. Pink Sea Salt

• 4 Tbs. Vegenaise

• 1-1/2 Tbs. Bragg's Apple Cider Vinegar

• 1 Tbs. Lemon Juice

• 1/4 tsp. Black Pepper

• 1/2 tsp. Celery Seed (or you can add 1/2 c. fresh Celery, chopped

Combine veggies in a large bowl. 

In a small bowl whisk dressing ingredients until well combined. Taste and adjust seasoning. Pour over veggies and toss to coat.

Note:  This is a light dressing, not meant to look like the thicker Slaw dressing we're used to. ~ Bon Apetit! ♥

Hot Cross Buns - Any Day of the Week!

Ever wonder why we seem to feel that traditional Holiday Fare must be served solely on their respective observed Holiday? Wouldn't it be wonderful to both awaken the energy held in said Holidays and enjoy the foods served, during other times of the year?

The dark chocolate chunks made this a dessert. Of course you're welcome to use a few raisins instead.

ChiPPY Hot Cross Buns

Dry Ingredients:

• 3¼ cups gluten-free flour (about 1 lb.).
  For the best results use a GF flour blend; 1-1/4 c. Sorghum flour 1-1/8 c. Gluten Free Oat Flour (e.g. Bob's Red Mill) 1/4 c. Potato Starch, generous 1/2 c. Almond Flour/Meal

• 2 Tbs. Coconut Palm Sugar or Birch Xylitol

• 2 Tbs. Apple Pectin (opt)

• 2½ tsp. Yeast

• 2½ tsp. Psyllium Husk powder

• 1 tsp. Ceylon Cinnamon

• 1 tsp. Pink Sea Salt

• ¼ tsp. each: Ginger, Cardamom, Nutmeg

• 3/4 c. Dark Chocolate Chips or 1/2 c. Raisins

Wet Ingredients:

• 1½ c. Almond Milk

• 3 Range Free Eggs

• 4 Tbs. organic, grass-fed Ghee, melted

• 2 tsp. Pure Vanilla Extract

Next day:

• 1/4 teaspoon Instant Yeast ( or regular yeast mixed with 1 Tbs. warm water and let it sit for 5 minutes)

• 1 Tbs. Warm Water

Egg Wash:

• Mix 1 large Egg with 1 Tbs. Almond or Coconut Milk

Method

1. Combine all dry ingredients (except fruit or chocolate chips)

2. Combine wet ingredients and then add to the mixed dry ingredients. Fold in fruit or chocolate chips.

3. After mixing dough thoroughly, cover tightly with wax paper, then a clean dish towel and refrigerate in a bowl overnight.

4. The next day: Dissolve the 1/4 teaspoon of instant yeast in the water. Stir this into the dough.

5. Grease two 8"x8" square or two 9" round pans with coconut oil, and place 8-9 balls of the dough into each pan. Preheat oven to 350º F.

6. Smooth out the tops of the buns and brush with the egg wash.

7. With a sharp knife, slice a shallow cross (+) in the top of each roll. Let them rest in a warm room (or 100 degree oven) for about 10-12 minutes.

8. Place baking pan in the center of the oven and bake for 25-30 minutes, rotating once during baking, until the buns are golden brown and firm to the touch.

9. Allow buns to cool for about 10 minutes in the pan before transferring them to a wire rack to cool completely... if you can wait that long!

No icing necessary, but you must try them warm with a smear of coconut oil and sprinkle of cinnamon.

Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Dark Chocolate Black Bean Bars

• 3/4 c. cold-pressed Coconut Oil

• 5 oz. 85% organic Dark Chocolate, broken into pieces

• 2 c. cooked organic Black Beans, drained

• 3 Tbs. organic raw Cocoa Powder

• 3 Tbs. Coconut Flakes (more to taste)

• 1 c. organic Walnuts, roughly chopped

• 1 pinch of Pink Sea Salt

• 2 Free Range Eggs

• 3 Tbs. freshly ground Golden Flax Seeds

• 2/3 c. Birch Xylitol or 1 c. Chicory Root powder

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Save 1 tablespoon of egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just until incorporated.

Add remaining walnuts and dark chocolate and stir gently with a spatula to blend.

Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final

Bake for 25 - 30 minutes depending on size of pan. They might still feel a little soft in the middle when you test with a toothpick, but they will harden when they cool. These are decadently chocolaty!

You can spread a little no-sugar-added raspberry jam on top for variation.

~ Enjoy!  ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 1 c. Butternut Squash, cut in bite size pieces

• 2 Sweet Potatoes, cut in bite size pieces

• 7 - 8 cloves Garlic cloves, halved if large

• 2 Tbs. Green Tea leaves (soaked)

• 4 Tbs. Olive Oil

• 1 1/2 tsp. Himalayan Sea Salt

• 1/2 tsp. Black Pepper

• 1 tsp. Caraway Seeds

• 1/4 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon onto 2 baking sheets lined with parchment paper and lightly sprayed with Coconut or Olive oil.

Roast for 20 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Coconut Cilantro Chutney

Coconut Cilantro Chutney Recipe

• 3/4 c. shredded unsweetened Coconut

• 3/4 c. fresh organic Cilantro, coarsely chopped

• 1 small seeded organic Serrano chili,  quartered

• 1/2 c. light coconut milk (or green tea)

• Juice of 1/2 organic Lime

• dash of Sea Salt

Place all but Lime juice in blender, or food processor, and pulse until consistency is almost smooth.

Pour into a bowl and mix in lime juice. Taste and adjust seasoning.

As a variation you may add 1 clove of garlic to veggies, or a 1/2 inch slice of ginger.

Makes about 1 cup of chutney.

♥

Blood Sugar and Weight Loss Support in a Bean?

Green coffee bean extract is a powerful anti-oxidant

by Dr. David Jockers

There are two major types of coffee plants; Arabica and Robusta. The highest quality green coffee bean extract comes from the Arabica plant which is higher in the polyphenol anti-oxidants chlorogenic and caffeic acids. The majority of coffee drinkers are missing out on much of the benefits that coffee contains. The deep roasting process significantly reduces the anti-oxidant content.

Additionally, coffee is one of the most widely pesticide/herbicide sprayed crops in the world. Studies have shown over 1000 toxic chemicals in roasted coffee. It is essential to use organic coffee that is free of these dangerous chemicals that mimic hormones, congest our liver, kidneys and bowels and promote cancer growth.

Another powerful carcinogen is produced when high temperature cooking (baking, frying & roasting) damages sugars which then interact with the amino acid asparagine. This chemical reaction creates the potent carcinogen acrylamide. Instant and deeply roasted coffee has been shown to have significantly more acrylamide than brewed coffee.

There are many great health benefits associated with coffee consumption. A recent 2011 study indicated that individuals who consumed the most coffee had the lowest risk of type II diabetes. The researchers found that the chlorogenic acid reduces the release and creation of excess glucose in the body.

Blood sugar balance

Blood sugar balance is an absolutely critical measure of healthy aging in the body. Too much sugar and grains in the diet will lead to blood sugar imbalances. The body then goes through spirals of hyperglycemia and hypoglycemia. These blood sugar imbalances cause inflammation in the body that damage hormonal control systems, organs, and immune function.

Glucose overload is another major cause of blood sugar imbalances.  The common sign of this is elevated fasting blood sugar levels. At night, the individual has elevated glucose-6-phosphatase (G6P) enzyme activity that causes an elevated release of blood sugar from the muscle and liver. The body is basically eating these tissues.

The latest evidence shows that healthy fasting blood sugar ranges are between 65-85 mg/DL. Meanwhile, post meal ranges (2 hrs after) should never go above 120 mg/dL. When levels test higher it is a clear indication of oxidative stress damaging cells and tissues of the body.

The major anti-oxidant in green coffee bean extract, chlorogenic acid, has been shown to profoundly inhibit the release of the G6P enzyme which significantly stabilizes blood sugar levels. In one clinical study a dose of 400mg of green coffee bean extract showed a 32% reduction in the post meal blood glucose spike. This translates into someone who would have an extremely dangerous 160mg/dL blood sugar level down to a safe post-meal level of 109mg/dL

Stable blood sugar allows for better energy, mental clarity, hormone function, detoxification capabilities and weight loss. Raw green coffee bean extract along with other superfoods such as cacao and cinnamon all show great results in stabilizing blood sugar and improving overall bodily functions. The combination of these three also synergizes to create even greater effects in the body.

Due to the diuretic effects of caffeine in the coffee it is necessary to consume extra water. The water should ideally be from a natural spring or have gone through a deep filtration process to remove environmental toxins.

Sources:http://www.ncbi.nlm.nih.gov/pubmed/20171062http://greencoffeebeanbenefits.com/

And a second reference that states:

There are many reasons you may not be losing weight. If you started lifting weights, then chances are you are building muscle, which would negate any fat loss. This is good because muscle burns more calories than fat, so chances are you’ll see nice weight loss results down the road.

Second, if you do not sleep enough or aren’t eating enough, your body’s metabolism will slow down, negating the powerful weight loss properties of green coffee extract. Women should eat at least 1,200 calories per day and men should eat at least 1,500 calories per day.

Third and finally, the most likely culprit is that you’re still eating too much. Studies have shown that humans tend to under-estimate their caloric intakes by 25-40% on a normal basis. Therefore, you could be eating 300-600 calories more per day then you think you are.

Another likely culprit for overeating is due to emotional eating. Dr. Oz recently tackled this problem that affects a large percentage of the population. You see, when we are sad our dopamine levels are significantly lower. To increase these pleasure chemicals in our body, we eat junk foods, which have chemicals designed to increase these dopamine levels.

To combat this, Dr. Oz recommends takingsaffron extract,  a natural extract from a flower grown in tropical regions. Saffron extract replaces the dopamine levels you are lacking, which prevents you from snacking on unhealthy foods.

Source: http://greencoffeebeanbenefits.com/

Green Coffee Beans May Aid Weight Loss

CAUTION: If you have hypertension, or a medical condition that cautions against the consumption of Caffeine, do not take this product.  Always check with your doctor before starting any Supplement.

~ Be Well! ♥