Tuesday, July 14, 2015

Simple 3 ingredent healthy chocolate

One day I thought, 'There must be a way to make my own chocolate'. I could never find all that I wanted in one bar. So whether you don't want the chemicals, don't want to pay over $5 a bar for organic fair trade or simple want a perfect bar made just for you, this recipe is amazing!

Ok so here is what you need:
1/2 cup organic coconut oil, melted
1/2 cup organic fair trade cocoa
maple syrup to taste, about 1/8 cup
chocolate molds. I use a granola bar mold
cayenne pepper 
nuts, crushed

This recipe makes about 10 4x1 inch bars.
Simply mix the coconut oil with the cocoa until smooth. 

Then add other ingredients.
Get creative, marshmallows, peanut butter. I've tried them all. 
Next add them to the freezer. I generally freeze them overnight but because my bars aren't too thick, they only take about an hour. 

To get the chocolate out of a mold like this, I just let them warm up a few minutes at room temp then put the mold face down on a paper towel and gently tap them out.

Last and most enjoyable step, EAT!

**Because of the oil you will need to keep them in the fridge but personally I always preferred cold chocolate**

Monday, March 30, 2015

Do you struggle to meet your daily water intake?

  Since World Water Day passed recently, I thought this would be a perfect time to blog on the subject. If you are like most Americans this is probably an issue for you. According to Darin Olien, author of the amazing book Super Life and co-creator of my healthiest meal of the day, most of us don't even get in 25% of the recommended intake! Before I give you some suggestions on how to sneak and even enjoy more water in your day, let me remind you why its so crucial for our well-being.  More then half of our body is composed of water! It is so vital to us to function properly. Our bones need it, our skin needs it, our intestines surely need it. Every single part of our bodies crave water in order to preform at optimal vitality . Our kidneys do a great job at filtering what goes in and out of our bodies but what happens when they are not fed properly? They shut down. Out of business. Not a great situation to be in. We must continue to nourish our bodies to live a healthy stress free life.

  So how much water do we actually need? Well there are a few old rules that have been over turned. First is the 8 glasses rule. Only 8 glasses a day!? That is only about a quarter of what the average person should be drinking. This is one of the reasons we are all out there sick, tired, and even stressed out! It is now recommend to drink half your weight in ounces. Now another one said to drink when you are thirsty. Well lets think about that one for a minute. What happens when you are thirsty? Dehydration sets in! You have a dry mouth, fatigue, headache, your skin will also start to dry out. What happens when your skin drys out? Wrinkles! Who wants that? Not I! Water can help you loose weight also. Drink a glass about 15-20 minutes before eating and not only will it help you to not over eat but it will also lubricate your intestines which will lead to better absorption of nutrients.

  Now comes the fun part. How can I get more water into my diet you ask? Well for one, eating more fruits and vegetables can help keep you hydrated. Watermelon is way up there but I'm sure that's no surprise. Strawberries actually contain the same amount of water as watermelon but what vegetable carries the most? Cucumber! Cucumber is a whopping 96% water. That is pretty amazing. Other great food sources are celery, cabbage, spinach, cauliflower, zucchini and tomatoes. YUM!

  One of the most colorful ways to enjoy plain water is to spruce it up a bit by infusing it. This is a huge craze right now so you will also look "hip" doing it. BONUS! You can experiment here and add a few of your favorite veggies, fruits or even fresh herbs to your water and then you will have a H2O packed snack to look forward to at the end. Cucumber and mint water are very refreshing on a hot day. You can always freeze a few slices of your favorite veggies or fruit to act as ice as well. Here I made a delicious orange/raspberry.

  Another great way to meet your intake is to mark a water bottle like this:
  Here I have it marked for every half hour but you can make it for every hour if that is better for you. I suggest half hour because its best to keep your water intake steady. You can use different colors for AM and PM to make it more colorful and fun. So here is how it works. Lets say you weigh 200 lbs. Your daily intake would be 100 ounces. An average adults waking hours is about 15 but we will leave off that last hour so you don't have to get up in the middle of the night to use the bathroom. You will want to consume about 4 ounces every half hour. How did I get that? Simple divide 100(ounces) by 14(hours) to get 7.14285(and so on) then cut that in half and u get 3.5714(and so on). So round that up to 4 ounces every half hour. That's not much at all if you think about it.

  So why are most Americans living dangerously close to dehydration? Well if you drink caffeine, alcohol, soda(PLEASE don't!) or after an strenuous exercise or if your running a fever you will want to up your intake as well as if you are just out and about in warmer weather. A good rule of thumb is to at least not count all caffeinated beverages and soda but  better yet to add on just as many ounces as that can of soda or coffee. So lets say you drink a 12 ounce can of soda. Do not count those 12 ounces as part of your water intake and add on an extra12 ounces of water on top that. This is especially important to do with every alcoholic drink your consume. Why do you get a hangover after a night on the town with a few cocktails? Because you are dehydrated, you didn't drink enough water!

  How can you tell if your getting enough water without having to count ounces? Well lets just throw in a little Dr Oz analogy. The lighter color your urine the better. Now of course vitamins, medication and even food can change the color but its still a great rule of thumb for most people.

  If you have any comments or suggestions to add I would be happy to hear them. Cheers!

Saturday, January 31, 2015

Spiced Vegan Cupcakes with Coco-Carmel Cream

Serves 7-8 (only 5 are shown.....hmm where did the others go?) hahaha

Preheat oven 350°

For the cakes:

dry ingredients:
1/3 c unsweetened cocoa
1 c coconut nectar powder*
1 tsp baking powder
1.5 cups unbleached all purpose flour
1/4 tsp ginger powder
1/4 tsp cinnamon
1/8 tsp cloves
1/8 tsp nutmeg
3/4 tsp Himalayan salt

wet ingredients:
1 cup unsweetened hemp milk*
1/2 Tbsp apple cider vinegar
1/3 c EVOO
1 Tbsp vanilla
1 Tbsp Cabernet Sauvignon

For the cream:
1 canned coconut milk
unsweetened cocoa
*powdered coconut nectar
tapioca flour

Vegan Spiced Lava Cakes
First line cupcake pan with foil liners. Then check this out, baking made super easy! Ready? Mix all dry ingredients together and make sure there are no clumps. Then mix all the wet ingredients together with an electric mixer. Now simply add the dry to the wet slowly and mix until completely combined. Once you have your divine mixture all together simply fill the liners about three quarters full. Bake about 18 minutes or until they pass the toothpick test. Let cool before icing.

Coco-Carmel Cream
To make the ever so delicious Coco-Carmel Cream add only the white part of the coconut milk* in a small to medium size bowl and whip in some unsweetened cocoa power and powered coconut nectar until desired sweetness. Then add a little tapioca flour for thickening. Keep tasting it until you reach what flavor your looking for. The tapioca will make it a bit chalky so make sure to keep trying it. You can also add dry spices to help thicken it and for flavor. If you put it in the fridge fire a few hours out even overnight and then mix again it will be a lot thicker.

I used a plastic bag and pipping nozzle to insert icing into the center of the cupcakes
and for the topping

* To powder coconut nectar simply place in coffee grinder on fine setting but do not over process as it will heat too much and stick. It is more important to have a fine powder for the cream.
*Any vegan milk should work the same
*An easy way to separate is to chill over night. You can use the clear liquid for a shake or smoothie.


Saturday, January 10, 2015

Coconut Quinoa

Someone asked me for this recipe so I thought I might as well just share with ya'll. This super simple superfood* recipe is from Beachbody's Ultimate Reset cleanse and is seriously delicious!

Coconut Quinoa

3/4 cup cooked quinoa
2 Tbs canned coconut milk
1 tsp grade B maple syrup
1/4 cup fresh pineapple chucks
1 Tbs chopped raw walnuts

Simple combine quinoa, coconut milk and maple syrup and mix well. Top with pineapple or other fruits and walnuts. ENJOY!

*quinoa is a complete protein and high in amino acids, fiber, phosphorus, magnesium and iron.
Quinoa, uncooked, per 100 g
Nutritional value per 100 g (3.5 oz)
Energy1,539 kJ (368 kcal)
64 g
Dietary fibre7 g
6 g
Saturated0.7 g
Monounsaturated0.1.6 g
Polyunsaturated3.3 g
14 g
Vitamin A equiv.
1 μg
Thiamine (B1)
0.36 mg
Riboflavin (B2)
0.32 mg
Niacin (B3)
1.52 mg
0.77 mg
Vitamin B6
0.49 mg
Folate (B9)
184 μg
Vitamin B12
0 μg
70.2 mg
Vitamin C
0 mg
Vitamin E
2.44 mg
Vitamin K
0 μg
Trace metals
47 mg
4.6 mg
197 mg
457 mg
563 mg