I'm a college student, which means time can be hectic. Traveling to and from campus while having rushed lunches between classes requires some real food planning. I can't exactly find safe food options easily in the cafeteria since I need to avoid gluten, soy, peanuts, and other foods. I've learned to love the versatility of ready to serve soups that can be eaten at room temperature or heated. These options offer a good variety of flavors and provide a range of dietary options such as vegan, vegetarian, meat, and dairy-free. They'd be perfect for bringing along on a fun filled road trip (tried and tested method by me)! Here are my top picks for gluten-free and soy-free on-the-go soup options. Lunch tip: Pair these with a prepacked fresh green salad for a healthy boost!
A bright pink smoothie will always be appealing to me. Something about such a bubble-gum looking shade mixed with the fragrance of fresh fruit is just so enticing, especially in the last weeks (hopefully) of cold winter weather. My favorite vanilla brown rice protein powder, which is gluten-free and allergen-free, alongside strawberries and bananas is an extra boost for getting the day started. A much welcomed heat wave of 40 degree weather is on the agenda this week, so here's to the coming glimpses of spring and more fruity healthful smoothies galore!
Strawberry Banana Vanilla Protein Smoothie (dairy free, vegan)
Sometimes I get slightly too complacent in being careful with my food allergies and end up taking some chances that I know I should not. Usually right afterwards though, I relearn the lesson that nothing should come before health, especially not shortcuts and convenience. Today I'm back on the right track in healing and treating my body to fresh wholesome nutrients with a quick morning smoothie to kick start my day. The simplicity of three main ingredients and the vibrant green goodness they provide gives a burst of springtime to this otherwise bleak winter we've been having. Getting into the green smoothie habit is something I recommend for everyone suffering from the cold-season blues, and everyone else too for that matter!
Simple Green Boost Smoothie
Yields 1 serving
1/2 large cucumber, peeled (peeling may reduce pesticide intake if conventional cucumber)
1 cup baby spinach leaves
1/3 cup curly kale leaves (small handful)
1 cup almond milk (or other non-dairy milk)
Optional: squeeze of fresh lemon juice and ice cubes
Place all ingredients in a high speed blender and process until smooth.
Drink it as soon as possible for the most nutrients.
I have my dad to thank for awakening my love of mushrooms. When I was a child, his stories of wild mushroom hunting while he prepared Michigan morels in wine and cream sauce (divine) made me interested in trying different varieties as an adult. Portobello mushrooms have quickly become one of my favorites, not just because of their rich taste and meaty texture but because they're loaded with essential vitamins, fiber, and are a great source of potassium. I also find it fascinating that many varieties of mushrooms have anti-cancer properties due to their high phytochemical content which may help safeguard cells in the body from disease.
Recently my fiance brought home three huge portobello mushroom caps from the market (he had his own plans for them apparently, oops) which I quickly commandeered and turned into a goat-cheese stuffed delight. With the addition of fresh spinach and basil, the dish packed both indulgence and health into one vegetarian plate. The best part? It was an absolute breeze to make; no fuss, no chopping required and naturally gluten-free.
Stuffed Roasted Portobello Mushrooms with Goat Cheese and Greens
3 or 4 large Portobello mushroom caps
goat cheese to taste
1 cup fresh baby spinach
1/4 cup fresh basil
Salt and Pepper to taste
2 tablespoons olive oil
Preheat the oven to 425 degrees F.
Remove the inner flaps/gils and stems from the mushroom caps and discard, (or save the stems for other recipes).
Drizzle caps with olive oil on both sides, salt and pepper each side and set stem side up on a baking sheet or dish.
Sprinkle desired amount of goat cheese, spinach, and basil on top of each mushroom cap and lightly drizzle with olive oil again (optional).
Roast in the oven for 15-20 minutes or until the mushrooms are cooked and the goat cheese is melted. Serve hot or at room temperature. Optional: after removing from oven, add additional basil for a burst of fresh bold flavor.
Chickpeas are a protein powerhouse and full of the healthy fats that our body needs. According to USDA nutrition facts, one cup of cooked chickpeas contains around 15 grams of protein and a huge amount of fiber (12 grams) which in my opinion is extra important for us gluten-free folk to make sure we get enough of. Since I've been eating less meat this year, I've been rotating between a few types of legumes that my body isn't allergic to, which luckily includes these gems. I love the slightly nutty texture of chickpeas and their earthy taste that is the perfect canvas for building bold flavors on. My take on spicy, crunchy roasted chickpeas has a Cajun flair that really heats up snack time in the freezing dead of winter. (Literally, I'm not joking, everything around here is dead and cold right now and the low temperatures have been insane....lows of -15 degrees F and -35 degree F wind chills are just not acceptable!) It's so hard to be very busy and try to hibernate through the harshest of northern winters at the same time. Cheers to hot and spicy allergy-free and vegan snacks to help strike a balance, and hopefully cheers to more above zero temperatures!
For me, 2013 was the year of growth and challenges. I made the decision to pursue my passion for nutrition through graduate school which was an entire gear switch from my undergraduate studies. It was challenging to become a scientist after political and linguistic focus and I admit I was not fully prepared for the onslaught of organic and biochemistry. But it remains one of the best choices I have made for myself and I'm proud of what I accomplished in one year's passing. I've learned a vast amount, and I simply cannot put a price on that.
With the turn of the new year, I carefully sculpted out my new goals and aspirations which erupted in a buzzing excitement and personal drive that I suspect will not wane anytime soon. One of my biggest changes implemented is to get back to the very basics of a healthy lifestyle. After some bouts with systemic inflammation, psoriasis, and regularly consuming too many processed foods, I knew I was drifting a substantial distance from my personal ideals about food and nutrition. This year, I've begun a healing, anti-inflammatory plant based diet that has already done wonders for my small spots of psoriasis (they've all but disappeared after not budging for a few weeks). My overall health plan, in five points:
More vegan dishes, mainly plant based diet
Little, to no meat and dairy, moderate fish intake.
Very limited processed food products and refined sugar
Weekly Yoga, meditation, and positive affirmations
No alcohol consumption, save special occasions
I've been in the kitchen doing some mad-science (cooking and making massive messes) and am excited to share my new approach to whole nutritious plant foods with all of you. Additionally, I've received many kind emails and comments regarding the blog that have really reignited the spark for fresh new content. I want to thank each and every one of you for the support and love you have shown me--I appreciate you all very much and thank you for your patience on the downtime during my studies. An inspiring quote I came across that I find potent and vital to remember this year: "Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you." - Unknown. Remember that only you have the power to make your year the year you wish it to be. With love and health, I wish you a happy and extraordinary 2014.
Happy Friday! Today I'm savoring probably one of the last warm weather days/weeks around here and remembering the great times I had this summer. I had a blast visiting my family and getting up north to Alpena, which is always the best place ever no matter how far I travel. I snapped some great photos of the fam which I enjoyed looking back through. My cousin Nathan is pictured above looking dapper before we engaged in a traditional intense game of thunder and lightening and my aunt's fabulous summer sangria. Have a great weekend, and enjoy these end of the week links I'm loving!
School is in full swing again! And I love it! If you would've said to me (anytime before now) that I'd love microbiology and biochemistry this much I would've said you were mistakenly referring to my twin sister. And you would've said, nuh-uh, you don't have a twin sister. And I would've said, exactly. I can't believe how much different of a person I am these days but it's a welcome change. I'm currently prepping applications to other graduate schools in nutrition to finish my masters degree and this includes taking the GRE...so if you've been wondering where I've been, it's been a hassled/sometimes procrastination-filled juggling act of trying to stay focused and kick butt. I will hopefully get back to a normal-ish sschedule of posting next week just to challenge myself to be better at being in a better state of being. Or something like that.
While on a trip to Niagara Falls, ON with Y, we had a leisurely "breakfast" in a little cafe area just across from the falls. The view was amazing to say the least and I finally got to eat something from Tim Hortons for the first time in my life. While in Canada, right? The gluten-free (pre-packaged!) coconut macaroons are a little less healthy than the things I usually put in my mouth but I was on vacation and was grateful for the safe menu option. And the consensus in the gluten-free community seems to be two thumbs up for taste as well as price tag. I have to agree! Have you tried Tim Hortons gluten-free coconut macaroons yet? I'm tempted to make my own version at home, sans processed sugar and frosting. Until next time--here's a few snaps from our trip to Niagara.
Throughout the life of this blog, one of the most requested topics has been allergy friendly, toxin-free, gluten-free, and soy-free cosmetic alternatives. Not surprisingly, these products have proved challenging to find in the past. Today, there are many great products and awesome companies bringing us safe and beautiful collections that not only highlight our natural beauty, but keep us reaction free in the process! What goes on the skin sinks in, so being mindful is key. I've spent a good deal of time perfecting my own safe beauty bag and I'd like to share my favorite trusted brands and products with everyone in hopes of shedding some light on this popular topic. (Note: The following comments are my own unsolicited opinions). If you're new to my site, this is kind of a part-two to an earlier post I did on products in my beauty bag. Be sure to check it out for more information.
I discovered Red Apple Lipstick some time ago and I'm excited to say they are definitely my favorite cosmetics company by a landslide. The owners Jay and Andrea Harper are fantastic to their customers and are real innovators in toxic-free products. I recently was named the winner of their Red Apple Girls Instagram photo contest and was featured in an ad on their facebook page which can be seen here. Not only do they have amazing lipsticks, glosses, and eye-shadows, rumor has it a mascara is in the works! Check out their YouTube Channel for some great tutorial videos put together by Ashley from Red Apple Lipstick, and a few other videos from Jay, Andrea, and happy customers. Allergen-free, gluten-free, Vegan, paraben-free, cruelty-free, and awesome...what's more to love? (Picture above left: Wearing a matte lip in Secrets and using Silver Lining as an eyeshadow and face highlighter).
-Pictured from left to right: Red Apple Lipstick Lip-glosses in Diamond Sands, Hot Mess, Berried Treasure, Fuzzy Navel, Amor Caliente, and Nude Peppermint.-
Other Gluten-free, Soy-free Top Picks (shown above):
RMS Beauty -- "Living Luminizer" (shown top left) is one of my favorite products and is a great highlighter for a natural glow on the skin. It is rich in coconut oil and vitamins for the skin. I use it almost daily. Also pictured is a cream eye-shadow in Magnetic (bottom center) which is a lovely metallic prune shade. RMS "un-coverup" is amazing as a light-wear foundation as well (not pictured).
Physician's Formula -- While some of their products aren't labeled gluten-free, a lot of them are clearly labeled and can be found in most cosmetics sections in major stores. I use the Super BB All in One Powder with Zinc Oxide sunscreen and absolutely love it. It's gluten-free, hypoallergenic, paraben-free, and fragrance-free. It isn't specifically listed as "soy-free", but I have never had a soy reaction to it despite being very sensitive. I also use the mineral bronzer (shown in the very first photo far right) and eye-liners designed for hazel eyes (also shown in the very first photo upper right). Physicians Formula has a large range of products, so be sure to read the ingredients. Some products do contain soybean oil and I stay away from those. They are clearly labeled.
Pictured from left: Red Apple Lipsticks in Secrets, Strawberry Lips, Red!, Ultrapure Cosmetics Lipstick in Delicate Plum, and Red Apple Lipstick's Lip Exfoliate product.
What are your favorite non-toxic, allergen-free, gluten-free beauty finds?
I apologize for the photo quality, as I didn't have time to grab my DSLR the night I made this. Plus the lighting in my kitchen was less than ideal for a quality photo-shoot (it was after 10:00pm). So without further ado, here is my take on a soy-free pad thai using my favorite soy sauce replacement; coconut aminos! Coconut aminos is made from the sap of the coconut tree and has a softer, but similar taste to soy sauce. It's quite salty but is minimally processed and rich in essential amino acids, especially the raw enzyme rich Coconut Secret brand (my unsolicited opinion). I splash it onto warm brown rice noodles with stir-fried veggies and spices for instant delicious take-out worthy food--all while enjoying a night in. I know authentic pad thai doesn't usually incorporate curry, but I love the warmth it adds to the dish and since I don't use fish sauce, I decided the curry could give it a unique kick in the place of it. I also add kale for some green goodness and an unexpected healthy twist.
Soy-free Vegan Pad Thai (gluten-free, dairy-free, vegetarian, vegan).
1 box Thai Kitchen Brown Rice Noodles (or your favorite gluten-free long, skinny noodles).
1 can organic diced tomatoes
1 medium onion, diced
3/4 cup chopped fresh kale
2 cloves garlic, minced
2 tablespoons olive oil, plus more for coating noodles later (optional).
1/3 cup sliced water chestnuts
1/4 cup roasted pine nuts
2 tablespoons coconut aminos (or more to taste).
2 teaspoons Simply Organic curry powder (or your favorite brand of curry powder)
1/4 teaspoon ground white pepper
2 tablespoons water from the noodles (adds starch to thicken the sauce).
Salt and freshly ground black pepper to taste.
Using a saucepan filled with hot water, soak the Thai kitchen brown rice noodles for at least 5 minutes to soften. (I use the whole box, which consists of 4 individual packets). Be sure to save 2 tablespoons of this pasta water after soaking is finished to add to the sauce.
While the noodles are softening, add olive oil to a large skillet and heat over medium heat for 1 minute. Add the onion, garlic, and water chestnuts and heat for about 2 minutes or until onions are slightly softened.
Add the diced tomatoes from the can, (fresh can be used as well, but the juice from the can helps create a nicer sauce), kale, pine nuts, spices, and coconut aminos. Saute over medium heat for 3 to 4 minutes.
Add the softened brown rice noodles and any additional olive oil to coat them and reduce sticking. Mix well over low heat for 2-3 minutes.
Optional: For a spicier dish, add a dash of cayenne pepper right at the end and mix thoroughly. Serve hot.
My soon to be mother-in-law gifted me an amazing spiral slicer for my birthday this past May. I first saw this unique kitchen tool used by the always fabulous Mimi Kirk in her raw cookbook, Live Raw. Ever since then, I had the itch to experiment with making my own veggie "noodles". I thought they'd be a welcome change of pace from regular gluten-free pasta, something I tend to make at least once a week.
Now that our summer garden currently resembles a wild jungle of produce, we have more cucumbers than we know what to do with--which is a fantastic problem to have. Using the spiral slicer, I grabbed a few fresh large cucumbers and spun them into something I'd like to call "un-spaghetti". I left the dark green peel on for some added color to the "noodles" and immediately tossed them with balsamic vinaigrette, crumbled bleu gorgonzola cheese, diced red onion, and warm roasted pecans. This is a vegetarian dish but could easily be made vegan by using a non-dairy crumbled cheese instead. It's a perfect light summer bite that creates a whole new take on salad.
Spiral Cucumber "Noodles" with Balsamic and Bleu Gorgonzola
Yield: 2 servings
2 medium cucumbers
1/2 cup diced red onion
1/4 cup crumbled bleu gorgonzola cheese (or non-dairy option)
1/4 roasted pecans
balsamic vinaigrette
Optional: salt and freshly ground black pepper to taste.
Using a spiral slicer, spin two unpeeled cucumbers into long noodle-like ribbons.
Toss with all other ingredients and serve as a fresh take on salad.
Often, I look around at "it" and think about where all the negativity and sheer wickedness in the world stems from. That's certainly a place I'd never want to find, or find out how it makes itself so. Regardless of where it comes from, it rears its face, disturbingly strong at times. It can test hope and harbor discouragement even on the brightest of days. One look at the front page of the paper or the bombarding media headlines following us on our smartphones, laptops, and television threatens to turn the love in our hearts into anger, resentment, snap judgement, false entitlement, and even dark feelings of revenge. Is it a surprise that the amount of disconnect and the number of grave stories grows stronger even, as a result? I doubt we should actually wonder where "it" comes from. "Its" time is only dependent on the time we give it. All we have to do each day is give forward as much love and light as possible in order to put the good back in, everywhere. We can't linger in sadness over everything that's gone wrong. We're here to acknowledge the good and the light and to spread it as far as we can. Please enjoy these smile worthy things that remind me no matter what's happening, love can conquer anything.
Filet Mignon at Roast Detroit was probably the best steak I've had while eating out. It was close to my dad's grilled steak, but still not as good.
A sweet balloon birthday surprise from my lovely fiance!
I sheepishly admit I've been away from the blog for far too long, and I can only blame so much of it on grad school and organic chemistry. While I will never recommend to anyone to take organic chemistry, lab, and other chemistry in a 7.5 week summer semester, I will admit I probably became more consumed with all of it out of sheer panic and I really shouldn't have. Lesson to self:Find Balance. Work hard, but don't forget to breathe. And certainly don't forget to keep doing the things you enjoy most, i.e. blogging, cooking, adventuring, and EATING.
Nevertheless, I am finally back and have a great many things lined up for posting that I'm so excited to share with everyone out there. I luckily ended up documenting my last couple months away through Instagram, so first things first I'll be catching up through these photos with small captions. I've really missed being away. It's more than great to be writing again.
Here are the TOP TEN things that happened during the break:
Finished my first semester of grad school. (also see #10 for details).
I turned 26! Now that's scary...
Passed three chemistry courses in a summer semester, and my fiance graduated with a Graduate Certificate in Finance. Way to go lovebird!
Took a road trip to Philly with my fiance to visit my soon to be in-laws.
Traveled to northern Michigan to visit my family for Independence Day. It was amazing to see everyone!
Had another article published in Delight Gluten-Free Magazine's July/August issue on Ann Arbor, Michigan Gluten-free eats! On store shelves now, or available at delightglutenfree.com
Ate out successfully so many times that I can't even recall how many exactly.
Found a great 100% gluten-free shop and cafe in the outer part of Pittsburgh that was out of this world!! I'll be doing a separate post on this coming up soon -- Gluten-Free Zone!!
Congratulations to Anne H, the contest winner of the Red Apple Lipstick Mint 2 Be gloss giveaway!
Thanks to everyone who entered, and be sure to stay tuned for some other giveaways in the future. I also want to wish everyone a happy spring and share a picture of the beautiful spring flowers my fiance brought home the other day. Have a lovely start to the week!
One thing I appreciate about my food allergies is how they enable me to eat a lot more healthful than I might otherwise. That's not to say I never indulge in treats now and again, but I'm of the mentality now that treats can be made quite healthy and beneficial. I regularly like to hide veggies in my homemade desserts and stay away from refined sugars. Most of the time, my trusty taste tester can't tell the difference.
With all the hype around the McDonald's Shamrock Shake returning this March for St. Patrick's Day, I definitely wanted in on the creamy minty goodness. Since I'm lactose intolerant, I knew that wasn't going to happen; not conventionally anyway. I was inspired by Emily over at Cupcakes and Cashmere to embark on creating my own homemade dairy-free and vegan version of this coveted shake. With no added sugars, fresh mint leaves, almond milk and SO Delicious vanilla bean no sugar added dairy-free ice cream, this shake came out better than I anticipated and was pretty close to how I remember the original tasting. The best part? I even added a handful of baby SPINACH to increase the green hue of the shake! It can't be detected at all in the taste! This would be a great trick to get an extra serving of veggies in for the kids. I topped it with my own Coconut Whipped Cream recipe featured in Delight Gluten-Free Magazine's Winter 2012 issue which can be found here on Delight's Recipe page (I substituted 15 drops of liquid stevia instead of xylitol in this recipe).
So I might be a lot more French than Irish, but from a partially Irish girl to all of you, have a happy and safe St. Patrick's Day!
Vegan Homemade Shamrock Shake (Dairy-free)
This recipe is free of: Gluten, Soy, Dairy, Eggs, and Peanuts. Can be modified to be free of tree nuts.
Today I read an outstanding and in-depth article regarding severe food allergies and the prospect of desensitization. I recommended this reading to everyone, as it's something we should all know about. A big thanks to my sister for sharing this article with me in the New York Times entitled, "The Allergy Buster, Can a Radical New Treatment Save Children with Severe Allergies?" This article covers everything from desensitization to food allergens to potential causes of the stark rise in food allergies today. Reading this was very personal and close to home for me, as I can totally relate to the stories of these children and the fear aspect of living with intense food allergies. I'm quite lucky to have my most severe allergies as an adult and not as a small child. I'm so glad to see that there's hope of it getting better for those of us with life threatening cases, especially children, who often cannot handle living with these problems on their own. Here's an interesting quote from the article regarding some evidence for the recent spike in food allergic youth:
"One focus of Nadeau’s lab is studying whether the toxins found in pollution, pesticides or tobacco smoke damage the genes in ways that make children more likely to have allergies and the intimately related disease of asthma. There is evidence that having a parent or a grandparent who smoked — even if the child was never exposed to smoke — is a risk factor for food allergies, as is living in an urban area with elevated pollution."
Also the evidence between poor diet during pregnancy and food allergy risk is not surprising to me. What do you all think of this touching article? It really hit home for me as I'm sure it will for others. But it really leaves me hopeful for the future.
Sometimes writing things down can be a kind of therapy. A way to empty out all my thoughts, clear my head, and make sense of some of the loose ends. So today, I'm writing something I need to read myself. The other day, I was feeling a little similar to Charlotte in Lost in Translation, someone who ultimately wasn't really being neglected by someone else, but was actually neglecting or not acknowledging a part of herself. (I included a clip from the movie above, a beautiful scene that happens to include one of my favorite songs by Air).
Isolation is something I've fought feeling and understanding for quite some time now. Just recently have I allowed myself to acknowledge that I've been feeling this in my subconscious for years. Not all the time, but just enough to let it silently throw me off kilter sometimes. It's a difficult feeling to put to words, but I'm guessing there might be thousands of other people out there that will instantly understand my sentiments here without me writing another character. It's not really about wishing things were different, because I'm extremely happy where I am in life today. It's more about a silent state of mind that hits periodically; a reflective, almost anxious but not quite, tingling that tries telling me I shouldn't venture out too far because I'm different. Really different. By nature. Once recently, I let this feeling slip over me and talk me out of going for a day trip alone, trying to eat out at a restaurant I really missed, and just exploring somewhere I'd never been before. I wasn't afraid of the possibility of getting sick from food, having an allergic reaction, or getting lost. I just felt a melancholy thought that if anything happened, no one would understand or could understand. "How could they understand?" I thought. Sometimes I didn't even understand what I was reacting to and still slip up in my own kitchen at times. I realized how very wrong I was to let this deter me. This day trip represented more than just a day trip. It's living life.
I think periodic feelings of isolation began for me when I started to feel the physical symptoms of chronic disease some 5 years ago. I felt stabs of mortality, pain, fear, anxiety, and sadness before all my diagnoses. I truly felt alone for the first time in my life, even though everyone around me was trying to help. Since then, I've overcome so many obstacles and I'm proud of how far I've come. Things have changed drastically for the better. I will never complain about the blessings that many severe food allergies and severe gluten intolerance or Celiac disease have brought me and these things ultimately taught me great lessons and great joy. I will never curse them away. But I've changed so much as a person through this journey, I don't quite recognize who I was before all of this happened. Sometimes it results in a more reserved, reflective form of myself who shies away from uncertainty. These waves of isolation represent more than I think they do though. Maybe I've been thinking about this all wrong. Feeling isolated is not the same thing as feeling different. Isolation is really something you create yourself. It is not just a byproduct of circumstance. It is a closed state of mind, an un-celebration, if you will, of what makes you bold and beautiful. Maybe isolation isn't that you think other people won't understand you, but that you aren't fully understanding yourself.
I'm mainly writing this down so I don't forget what I'm now understanding, however rambled sounding it may be. Isolation is a choice. It can be a detriment, or it can be a catalyst to challenge the status-quo of your own life. If I had given in to feelings of isolation before, would I have ever reached out and started this blog? No. Would I be snapping photos and contributing to a magazine I love? No. Would I be a freelance writer? Certainly not. Today, I'm using this understanding to go even further towards what I might be unsure of and what might seem challenging to me.
I was just going to end this post on that note, by was struck by a strong memory. In one of the first conversations I ever had with my now fiance, he said something simple yet profound.
Life isn't waiting, so neither am I.
Funny how fragments of life well lived come back in the moments when you really need to see them the most.
My mom is an excellent baker. She might tell you otherwise, but that's expected. She's so humble and extraordinarily kind...I wish I was better at emulating her example. When my sister and I were little, she would get us both involved in baking pastries and cookies. I specifically remember her teaching me to roll out the dough for pie crusts, and me sneakily nibbling on the forbidden dough. I'd usually get caught doing that or licking the cookie dough bowl and get a stern, "Bethany Marie! There's raw eggs in there, you know better than that.." Whoops...sorry Mom.
I remember us loving her lemon poppy seed muffins and classic blueberry muffins. My own version of the blueberry muffins has a sweet citrus twist from organic orange oil that I think plays well with the berries and hints of warm vanilla and cinnamon. My mom doesn't live near here, but I'd like to think they'd be Mom approved. And you'd be proud, mom. I didn't lick the bowl....this time. I love you for all you've taught me through the years. You're simply the best.
Almond Orange Blueberry Muffins (grain-free)
This recipe is free of: Gluten, Grains, Soy, Dairy, Peanuts, Legumes, Yeast, and Sugar.
Yields: 9 or 10 muffins.
2 cups almond flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
30 - 35 drops Stevia (liquid) or more if you like it sweeter.
1 teaspoon vanilla extract
1/2 teaspoon orange oil. I use Simply Organics orange flavor. If you like it fruitier, add 1 teaspoon instead.
3 eggs
3/4 cup almond milk (other non-dairy or dairy milks can be used instead).
1/4 cup olive oil
1/2 cup blueberries (or about 4 to 5 blueberries per muffin).
Preheat oven to 350 degrees F.
Combine dry ingredients (except blueberries) and set aside. Combine the wet ingredients (except blueberries) and mix well. Add the wet ingredients to the dry and mix until well combined. I did not need to use an electric mixer. Carefully stir in the blueberries until combined, being sure not to squish them too much. (**An alternative way would be to pour the batter into the muffin tin first, then add 4 to 5 blueberries per muffin).
Line a muffin tin with cupcake liners, or lightly oil the tin to prevent sticking. I used liners, but the muffins did stick a little to them until they cooled completely. I was able to peel the liners with no problem after waiting several hours for cooling.
Pour the batter into the muffin tin evenly. I used about 1/3 cup measuring cup for this.
Bake at 350 degrees F for about 15 minutes or until muffins have risen and are golden brown on top. Insert a toothpick into the center of a muffin to make sure they're done. If the toothpick comes out clean, they're ready. Let cool and serve with butter or orange marmalade.
This weekend was a rare occurrence. We had a leisurely weekend without planning anything or working on projects and it really felt like a mini-vacation, even though we didn't travel anywhere. Since I graduated from college with my undergrad degree two years ago, I felt like I'd been living on a scrambler carnival ride non-stop. I treasured having some time to recharge and definitely agree with the sentiment that the best ideas, creativity, and motivation comes from taking a time out from the bustling.
- Homemade Southwest Chicken Salad with salsa and black beans. Wait...did I say Black Beans? Yes, I did. My legume allergy seems to be lessening, as I can now tolerate black beans with no adverse reactions. I'm ecstatic! -
- Leftovers done right: Hearty Brown Rice Pasta with Turmeric Roasted Chicken with Italian Herbs -
- Quick Goat Cheese Pizza using Brown Rice Crusts -
- Almond Flour Orange Blueberry Muffins. I'll be sharing this recipe in my next post. -
Back when I was young, I'd spend quite a bit of time watching my favorite shows on t.v. Mostly this included now foreign titles like Rescue Rangers, Talespin, and of course, Pokemon. That last one probably deserves a groan, but the worst part is I still don't feel much shame for it. I'm secretly a nerd at heart. These shows were frequently interrupted with flashy ads for toys, games, sinfully tasty sugary treats, and "meals" that promised happiness. I was too young to realize it back then, but at the end of each sugary breakfast cereal ad, there always stood a disclaimer: "This is part of a complete breakfast!" Keyword: Part. The truth is, I often only ate a bowl of sugary processed cereal for breakfast and missed out on most of the nutrients my body was craving.
Let's take the word breakfast and dissect it: Break and Fast. At breakfast, you are literally breaking the fast that your body has undergone overnight. When you skip the first meal, indulge in empty sweets, or just go straight for the coffee instead, your body looks for real fuel elsewhere. Your body can end up mining minerals and nutrients straight from your own body, depleting you of energy and vitamins. While some think this is a way to lose weight, studies show the exact opposite happens. Those who regularly eat a complete breakfast actually tend to weigh less than those who skip out. One reason could be overeating later as a result of missing out earlier.
Kick starting your day with several different whole, healthy foods makes a big difference in mental performance, behavior in children, and overall healthy weight.
Here's a quick example of how I start my days on any given day of the week:
1 glass of hot water with juice of one lemon - detoxes the body and kick starts the metabolism.
1 cup green tea or herbal tea
A few small pieces of fruit, or a veggie and fruit smoothie with almond milk
Complex carbohydrates - these keep you feeling full longer than simple carbs that quickly turn to sugar in the body. Examples: Brown rice pancakes, buckwheat, or quinoa porridge.
Grain-free options such as sugar free paleo muffins are a great boost in plant protein.
Once or twice a week, lean chicken sausage adds some protein to my routine. Sometimes I'll opt for local soy-free eggs instead. If you're vegetarian or vegan, try adding some cooked kale, spinach or leafy greens for a boost in protein and calcium.
One of my favorite tips is to quickly whip up your breakfast the night before so you're not spending too much time cooking in the morning. Here's a few of my favorite gluten-free, soy-free, dairy-free, processed sugar-free recipes to get you going in the morning:
