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  • Frittata: A Tribute

    Perhaps I am getting nostalgic, since I am about to bid the US farewell for 10 days for my trip to Brazil. I have been reflecting on the past year, and my heart is full of amazing experiences and people I love. As with many like-minded people who think of food as a way of life, to say my family is full of food-lovers is....maybe an understatement. An email from my cousin a few months ago, after I requested her to send me her frittata making tips, is serious evidence of this. She made a killer brunch New Years Day (which, by the way, was the BEST way to spend the first day of the year: coffee, making food with people you love, relaxing, making a mess....perfect), and included a super tasty frittata of goat cheese, her home-dried tomatoes from the summer previous, and caramelized onions.  Frittata is a simple, delicious breakfast, brunch or dinner. I don't need to tell you that. Heck, you can even freeze slices of it for a super quick meal in the relative near future by warming up slices in a warm oven (or, thawing overnight, and warming in the oven the next day). It is flexible, a great way to clean out your crisper or just a great way to treat yourself in a nourishing, lovely way. Pair with a salad, some toast, and boom! Look at you...all adulting with your shit together! Side note: I love to make frittata on the weekends in which I bake pizza, since you're already gonna be choppin' up lotsa toppings!In general, you gotta have textural, color and flavor variety. The wise advice of my cousin: think of the egg-base a mere carrier for you desired toppings, which should include:

    • Something green and leafy: kale, spinach, chard; a quick sautee or even blanch, then squeezing out excess moisture is key for non-soggy frittata with greens.
    • Something toothesome for texture: red peppers, mushrooms (sauteed), chunks of zucchini....whatever ya got laying around, but into relatively small-ish chunks so they cook quickly. Watery veg should be sauteed to get extra water out to prevent soggy frittata. 
    • Something salty and/or umami: dried tomatoes (plump them up a bit in hot water if they are really dry or use oil-cured), olives, capers, roasted red peppers, bacon, caramelized onions, fresh red onion sliced into thin half-moons, your favorite veg-based sausage....etc. You get the idea. Use your imagination! 
    • Something cheese-y: kinda optional, but kinda not in my mind...you could totally use some plant-based creamy cheese, but maybe not that weird Daiya stuff? I like goat cheese and gouda, but cheddar is ol' reliable. A good sharp one, perhaps a 2 to 5 year cheddar, like Hook's! As for grated or chunks...well, that is also up to you (go figure!), and could also be dictated by the type of cheese: goat cheese will be in dollops, as would creamy nut-based or tofu-based "cheese". Firmer cheese could be grated or cubed, and that my friend, is your call. I my preference is to grate firm cheeses, since I love the frico-esque crust you can develop by sprinkling cheese on the top of your 'ttata, and broiling for the last few minutes of baking. But I totally get it: some mornings/days, you JUST CAN'T grate cheese. I wouldn't totally be against using pre-grated cheese, but maybe just not always? Cause it usualy has weird anti-caking agents as well as mold inhibitors in it...
    • Potatoes: optional, but, I love them in my frittata. Deb has the best way, I think, for easy potato'ing for frittata, so I adapt her method in the recipe I am sharing. You could use a waxy variety of potato, or even sweet potaotes. A mealy, feathery starch potato, like Russet, won't work so well here, though. 

    And I don't need to mention to always use the best ingredients you can find, right? The cheese: you know we mean business in WI. And the eggs! You can't beat the color and flavor of locally produced eggs from happy hens! Seasonal, fresh produce, people. Ideally, your frittata should be as if the farmer's market threw up in your egg base. Haha, that is kinda gross sounding, but, true. I'll stick with that. K. So, you see, flexible within a few suggestions to keep it interesting both for your palate and eyes. If you are lacking in something above, don't sweat it. Just go for it, and make sure your egg base is well-seasoned (well, do that anyways). Fresh herbs, dried herbs and spices that you fancy, a dollop of yogurt or splash or cream...you do you. 



    Red Pepper, Mushroom, Kale & Gouda Frittata // makes 1 10"-12" frittata, or 8 fairly large pieces //

    • 1/2 red bell pepper, cut into 1/3" bite-sized slices (about 3/4 cup)
    • 1/2 small sweet or red onion, sliced into thin half-moons (about 3/4 cup)
    • 1 cup sauteed mushrooms (from about 3 cups raw sliced mushrooms)
    • 2-3 cups kale or spinach, chopped or torn into bite-sized pieces (about 8-10 oz)
    • 1 cup gouda, or cheese of choice, grated, dolloped or chunked into small cubes (about 3-4 oz)
    • 3-4 small to medium waxy potatoes, like yukon gold or baby reds (about 9-10 oz), cut into 1/2" wedges
    • 1 cup water seasoned with salt to taste
    • 3 TB olive oil or butter
    • 8-10 large eggs
    • a dollop of yogurt or sour cream (optional)
    • salt and pepper, to taste (start with 1/2 tsp sea salt and 1/4 tsp pepper, since I realize you probably don't want to taste raw frittata goo)
    • freshly grated nutmeg (optiona, but I think mandatory for all baked-egg dishes)

    1. In a 10" to 12" skillet or cast iron pan, heat the 1 cup of water seasoned with salt, and add the potatos. Cook for about 10 minutes of medium-simmer, until the liquid is absorbed and potatoes are mostly tender (they will continue to cook).

    2. Add in the remaining veggies and olive oit or butter, and cook, stirring occasionally for about 5-7 minutes, until everything is heated through and the greens are starting to wilt. At this point, you'll also want to pre-heat your broiler.

    3. Mix the eggs with the salt and pepper, and yogurt or sour cream and nutmeg if using. Add in about 2/3 of the cheese (or, if using a soft cheese, dollop this on top after you pour the egg mixture in the pan, and give it a little stir to incorporate into the mixture). Pour into the pan with the veggies, and give the whole pan a good shake to fill the nooks and crannies. Cook on the burner over medium heat, until the edges start to firm and the whole thing starts to set. Sprinkle the remaining cheese on top (or dollop the softer cheeses on top now if you haven't already, or if you want more on top), and broil the frittata until the top is golden brown and the whole frittata is set. This should take about 5 minutes, but if you broiler isn't very strong, could take longer. The goal is to have the whole thing to be just set and not jiggly in the middle, and to have the cheese crust on top golden brown.

    4. Allow the frittata to cool for 5-10 minutes before cutting into slices. Enjoy!



    The goods (and also your goods: coffee should be in hand while making frittata!)The sauteed goods: texture, flavors and colors galore. Win! Potatoes are just tender enough to finish cooking with the eggs, and not soft enough to mush together.The eggs: proabably the most important part of the frittata! Use the good ones. The orange-yolked, happy-chicken produced ones. Poured, cooked, broiled...done.Cool for a hot minute, slice, serve. Look at you...so proud, so proud,

  • Banana Bread Granola

    I love granola. But not the sad stuff you find at stores, both bulk bin and the "fancy" over priced stuff in bags/jars. For the price and time it takes to make at home, for me, it is well worth it. I think the same could be said for homemade yogurt, but I have yet to cross that bridge yet....For about a year or so, I gave up eating yogurt...well, dairy yogurt. I started eating it again about 3 months ago...and wow. Happiness to me is a bowl of tangy yogurt, homemade granola, fresh fruit and a drizzle of honey. I mean, it tastes almost like dessert, but is full of nourishing nutrients and kcals! 

    Also, if you are a member of a food co-op, be sure to look out for their bulk-discount days...usually a day during the week, where members can get 10-15% bulk items. This is the *perfect* time to stock up to make yourself some delcious 'nola. 

    Now, with summer on the horizon, including your favorite summer berry in the situation is just a given.  Also, bananas ripen sooo darn fast when the weather heats up, so this is a perfect way to use them up! The riper, the better, as in when you make banana bread. So, let me help you out for your lazy, hot summer day breakfast: banana bread granola. This recipe hails from Sarah over at My New Roots. It is in her first book, one that I use often and love, and highly recommend not only for the recipes but for the inpiration...I need to get my hands on her second book! Indeed, I have made this recipe many, many times, and enjoy it so, so much. It is sweet, but not too sweet....it is chunky, like oat-rubble, and super crunchy thanks to the buckwheat groats (you gotta try them in granola-they rock!). In fact, this past week and a half, I have made 2 batches of this stuff! Granted, I am stocking up for plane-ride snacks, and likely bringing a big bag of this tasty goodness with me to Brazil at the end of the month...because...why not? This stuff is basically love in granola form. You can't beat that!If you like banana bread, this is no doubt for you. Get on thist STAT. But, if you are on the fence about banana bread or bananas in general, then we aren't gonna be friends. Kidding! But, maybe try it, since the banana flavor isn't super intense. The natural sugars in the bananas get all caramelized and delicious, and are enhanced by some of my favorite baking ingredients: virgin coconut oil, buckwheat groats, maple syrup, cinnamon, sunflower seeds and nuts. I love to add freshly grated nutmeg on top of that, too. Gotta have nutmeg...

    Now, a word on nuts (haha): I have made this with both walnuts and cashews, and both are lovely. The cashews give it a more tropical flare (I like to think of it as if South Amierca had a love child with the Midwest and produced a granola spawn, this would be it). Although, I think pecans would be out of this world declicious. Seedy things: I think the sunflower seeds are perfect, pairing well with any nut you choose, but could also see pepitas being lovely as well. What is that you say? You want to use honey? Eh, I think the maple syrup is critical here...honey browns too quickly, and the flavors kinda combat the coconut for me. But, you do you, just watch your 'nola while baking if you use honey. Side note: I wonder how coconut nectar would be in there? Hmm...Also, cacao nibs...and peanuts...a solid suggestion from my bae...he always has good ideas! Because bananas + peanuts = Elvis-like granola...right? And chocolate is always a good idea! You could even toss in some dark chocolate chips/chunks after this stuff cools from baking. Not a bad move...you smarty pants! 

    So, happy days to you...happy almost summer....and happy breakfast or snacking or heck, dessert-ing with this amazing, nourishing treat! Eat with your favorite yogurt (cow or plant based), on ice cream, on frozen yogurt, on top of your favorite smoothie or smoothie bowl, on top of pancakes, or just plain, right out of the jar like a savage (I do that, a lot). Fuel to fire your summer adventures. Yes!ps: homemade granola makes an excellent gift...so...consider that! The recipe could easily be doubled, but you'd need one big ass bowl and two half sheet trays or one full sheet tray to bake. Cheers!



    Banana Bread Granola // Makes about 9-10 cups, so 18-20 1/2 cup servings //

    • 3 large bananas, very ripe to very-very ripe
    • 1/3 cup virgin coconut oil, melted
    • 1/2 cup maple syrup (I love using Grade B here, but A works beautifully as well)
    • 1/2 tsp sea salt
    • 4 tsp cinnamon (original calls for 2 tsp)
    • freshly grated nutmeg
    • 3 cups (300g) rolled oats (not instant!)
    • 1 1/2 cups (65g) large-flake coconut flakes (I imagine small flake/shredded works, too)
    • 1 cup (185g) raw buckwheat groats (not kasha)
    • 1/2 cup (70g) seeds of choice, such as sunflower or pepitas
    • 1 heaping cup (140 to 160g) raw walnuts, raw cashews or other raw nut of choice, crushed (or, to make nut free, just add more of your favorite seeds!)
    • Optional: 1/4 cup ground flax seeds or whole chia seeds

    1. Pre-heat oven to 350F. Mash the bananas in a large bowl, and mix in the melted coconut oil, maple syrup, sea salt, cinnamon and nutmeg. Mix thoroughly.

    2. Stir in the remaining ingredients, make sure the mixture is thoroughly combined. Spread onto a lined cookie sheet, using parchmnet or silpat (optional, but easier to clean and to also release the granola into large chunks).

    3. Bake for 15-20 minutes, until the granola begins to brown. Using a large spatula, turn over the granola in large chunks, then re-distribute in an even layer, slightly pressing down. Bake for another 10 minutes, then turn again. Do this twice more, keeping an eye on the granola to make sure it is not burning in the last 10 or so minutes. For ultimate chunks, when the granola is golden brown, simply turn the oven heat off, crack the oven door about half-way, and let the granola sit in there until completely cool (or, ideally, overnight!). The granola may still feel just slightly damp when it is golden brown, but rest assured, if you leave it in the oven with the heat off to cool with the door cracked open, it will dry out and firm up. If you think your granola is on the brink of being too brown, then just take out and cool at room temperature, without stirring it. If you stir it, your chunk size distribution will be reduced. 

    4. Once completely cool, break up granola in desired chunks, and store in an airtight container or bag at room temp for up to 1 month, or in the freezer for up to 3 months. 



    The stuff:

    Peel, smash, mix mix mix...doesn't really get easier!Mix in all the good stuff....oh yeah...More good stuff...if you eat stuff out of the bowl be sure to add more. Just eat out of the bulk bag instead maybe?Stir stir stir...lots of stirring...Onto a sheet, spread it out, pat it down slightly, and into a hot oven. Amazing smells await!And done! Wow. So very worth it. Glorious chunky and crunchy granola rubble. You win!!

  • Golden Milk + Latte (aka: sunshine in a cup)

    Ok, I am very much aware that the golden milk craze was circa 2014. But, seeing that I am still in love with the 1950s-1970s, especially when it comes to music and fashion, I clearly give a rats ass less about trends. 

    I do remember, I think it was 2 years ago, when my sister was visiting in January for a cousin's wedding that I started to play around with this "golden milk" situation. I used fresh ginger, fresh turmeric, and sweetened the lot with honey. I recall I used almond milk, likely from Trader Joe's as I was shopping there quite frequently during grad skool. The results were...tasty...but I wasn't sold. I also think my last jaunt into the golden milk ring was marked by a massive boil-over, and subsequently, a curdled, yellow, ginger-flecked mass was adhered to my stove top. I was not amused, so I called it quits...but really, that was totally my fault...

    So here we are, 2017...and I am loving the golden milk as well as a concoction to serve my caffeine/coffee addict: golden milk latte! My go-to milk is now a homeade coconut milk, made with only two (very easy to find and shelf stable) ingredients: dried unsweeted coconut and water. So, there. 

    The only other things you need to procure at your local cooperative or grocery store are turmeric powder, ginger powder, maca, cinnamon, black pepper, sea salt. That is it, my friends. You measure into a jar, stir/shake, get turmeric EVERYWHERE and love all those cute little sunshine-yellow stains on your counter. But in all seriousness, turmeric is a natural dye and it WILL stain the shit out of anything in comes into contact with, so be careful, k?

    For the latte-ist version, I like to brew half a cup of strong, strong coffee with my pour over, or pull a doppio with my ROK espresso machine. Using 1/2 a cup of strongly brewed coffee using any method works, too. Meanwhile, I steep the coconut milk, a spoonfull of local and raw honey, and a heaping teaspoon of the spice mixture until steamy hot. I then pour the sunny lot into my Vitamix, blend the crap out of it to froth, and pour over my hot coffee. To make just the golden milk, you can simply omit the coffee part, and up the milk to 1 1/2 cups. I would still recommend blending to froth-you deserve that ritual (annnnd I find that spices clump, due to their extremely small particle size and high surface area, when added to water-based liquids, so blending also ensures a smooth beverage free of spicy clumps). You will notice some settling of the spices, regardless of blending or not. 

    So enjoy, either with or witout coffee, or heck...with the high temperatures most us had last week, you may even enjoy this in an iced version! In addition here are some other ideas to use the spice blend:

    • a teaspoon or two into your oatmeal while cooking
    • a teaspoon or so into chia pudding
    • make a golden milk smoothie: using 1 cup coconut milk, 1 large frozen banana, 1 date, and 1 teaspoon of the spice mixture; blend until smooth and enjoy.
    • granola! The answer is always granola. Add in a teaspoon or two into your granola pre-bake. Yum yum!
    • kombucha: try adding a 1/2 tsp per liter for the second ferment for a fun flavor infusion (ps: going to try this soon!)
    • add a teaspoon to pancake batter....because why not?
    • swirl a sprinkle into yogurt, top with honey and granola, and enjoy! Or, swirl a sprinkle into/onto your favorite smoothie bowl...

    Notes: the maca powder is completely optional in my opinion, but, being very loosely adapted from Oh Lady Cakes over here, I was inspired to include it. Also, FYI: maca is a cruciferous root, famed as "Peruvian Ginseng", with many (mostly anecdotal, i.e., not supported by legit clinical trials/research) benefits. The flavor is kinda malty/grainy, but in such a low dose, I doubt you'll be able to taste it in this mixture. In addition, I would encourage you to look into how piperine AND fat influences (increases) absorbtion of curcuminoids, as well as the general process of glucoronidation. Because really, I am not satisfied when I read blogs and see "be sure to put a pinch of black pepper when using turmeric to absorb all of the benefits". I gotta know why! So, empower yourself, and click here and here to read two sources that I thought did a great job at summarizing some biochemistry-heavy concepts.

    Cheers!



    Golden Milk // makes about 1/2 cup of mix, enough for about 20 golden milks or lattes // plant-based; vegan; gluten-free; soy-free (don't use soy milk!); nut-free (don't use a nut milk!); oil-free; refined sugar free

    • 4 TB turmeric, the ground and dried variety
    • 2 TB cinnamon
    • 1 TB maca powder
    • 2 tsp ground dried ginger
    • heaping 1/4 tsp black pepper
    • a few gratings of fresh nutmeg, or scant 1/4 tsp nutmeg
    • optional: small pinch of fine sea salt
    • For the golden milk: 1 1/2 cup milk of choice (I use coconut that is homemade from blending 1 cup organic dried coconut with 4 cups hot water, blending the crap out of it, and straining it through my nutmilk bag), 1 heaped tsp of the spice mixture, 1 TB raw honey (local is best!) or maple syrup
    • For the golden milk latte: 1/2 cup of coffee or 1 doppio espresso, 1 cup of milk of choice, 1 heaped tsp of the spice mixture, 1 TB raw honey (local is best!) or maple syrup

    1. Place all the ingredients into a jar (I found that a widemouth half pint worked well) or another container with a lid. If you use plastic, be aware that the turmeric will stain it. Combine, and then mix/shake until everything homogenously combined. Mix will keep for a few months with a tight lid in a dark, cool place.

    2. To make the golden milk, heat the 1 1/2 cups milk, honey/mapel syrup, and the 1 heaped tsp of spice mixture over low-medium heat. Blend with a blender or immersion blender, and serve once frothy. 

    3. To make the golden milk latte, simply pour the golden milk mixture (step 2, but using only 1 cup of the milk) over 1/2 cup strongly brewed coffee or a doppio espresso. Enjoy immediately! Repeat!



    Sun in a cup. You deserve this, everyday. 

  • My Go-To Coffee Cake (with coconut butter drizzle)

    This week has been a challenge for me. And honestly, from the pit of my stomach, I feel a little whiney saying that. But this morning, as I wrote in my journal, I realized that I need to be what I am in the present moment, and try to not "force" my way out of feeling a certain way.

    Being compassionate and loving yourself is hard. And for me, I struggle with that on the daily. Feeling guilty about not getting up and working out (becauase that is what you did last week and it felt awesome!), feeling bad about declining co-workers offers to go out and do things (you are new at your job, you don't want them to think that you are a hermit!), feeling tired at the end of the day (but you didn't really run around, did you?).So today, and this weekend, and moving forward, I am going to try my best, my darndest, my all, to tell those words in the parenthesis as spoken by my insecure, attention-loving ego to STFU. Deep down, we all know what it best for us in the present moment. Listening to your innards, your guts, your intuition is HARD. Well, at least, it is hard for me. 

    I was talking to my sister about this earlier this week, and I think we both agreed on the fact that WE ARE TOO OLD FOR THIS SHIT. And by "shit" I mean "allowing our egos to push us around, feeling guilty and not worthy". Becuase goddamnit, you ARE worthy. You are AMAZING. And you ARE trying your very best with what you have right now. 

    So, with that, you are worthy of a treat. You made it through the week, and March is in sight! Warmer wearther is on the horizon, and honestly, I cannot wait. There are amazing nature things (haha, "nature things") in the Driftless area, and I am really excited to explore. Nature always calms me and makes me realize how small we really are in this world we call home. Which is really also kinda overwhelming, but mostly humbling. Ya know?Now, a little about this coffee cake: I have been making a variation of this for about 6 years now. It all started when I was living in Murfreesboro, when I truly started to fiddle with nourishing, yet tasty, treats (because after seeing how Mr. Poppin' Fresh handles his treats, you would probably do the same). I stumbled upon Ellie's recipe, and gave it a shot. Annnnd, I loved it. Wasn't too sweet, the ingredients were simple, and it was light. With more fiddling, I realized that different flours (amaranth, spelt, buckwheat, whole wheat, whole wheat pastry.....) could be used, and different fruits could also be used. Heck, I even had success with using honey and maple syrup to sweeten the batter. My most recent update: using frozen raspberries in place of the blueberries, and drizzling the entire coffeecake fresh out the oven with homemade coconut butter. Notes: If you'd like to turn this into a vegan coffee-cake, simply use 2 flax eggs (2 TB ground flax mixed with 6 TB water) in place of the eggs. Similarly, use any type of plant-based milk mixed with 2 tsp vinegar or lemon juice or a plant-based yogurt in place of the yogurt. Lastly, I have not tried a fully gluten-free version of this, but suspect a combination of buckwheat flour (I would try 1 1/3 cups) and almond flour (I would try 2/3 cups), along with a little tapioca flour (I would try 2 TB or so), would do the trick. I will update with results as I continue to experiment!

    Such a treat. Not terrible for you. And it tastes like a warm hug with your coffee at 6AM (or whatever time you want to eat it, or whatever you want to eat it with...you get the idea). 



    My Go-To Coffee Cake // makes one 8"x8" cake, or similar sized in whichever type of pan you have on hand // plant-based, vegan option, soy-free, nut-free option, gluten-free suggestion (see notes above)//

    For The Batter:

    • 2 cups flour of choice (my favorite thus far has been 1 cup organic whole spelt + 1 cup organic all-purpose)
    • 1 tsp baking soda
    • 1/2 tsp sea salt
    • 1/2 cup granulated sugar of choice, or, use 1/3 cup of liquid sweetener of choice (such as honey, maple syrup or agave)
    • 3 TB melted oil or butter, or liquid oil at room temperature (avocado oil, canola oil, coconut oil, olive oil all work!), or use a combination of whatever you desire
    • 2 eggs or two flax eggs (2 TB ground flax plus 6 TB water)
    • 1 tsp vanilla extract or other extract as you see fit (almond is sometimes nice if you are choosing to use raspberries or cranberries in the filling)
    • 1 cup yogurt, or 1 cup milk of choice mixed with 2 tsp vinegar or lemon juice
    • optional: zest of 1 lemon or orange (especially tasty when using blueberries!)

    For The Middle & Topping:

    • 3 TB granulated sugar of choice
    • 1 tsp cinnamon (I sometimes double this, so do that if you are a cinna-holic like I am)
    • 1/4 tsp freshly grated nutmeg
    • plus any other spices you'd like, such as ginger, cardamom or garam masala
    • heaping 1/2 cup of walnuts, pecans, chopped almonds, or other nut/seed of choice 
    • heaping 1 cups of berries or other fruit of choice, using fresh or frozen (if using cranberries, chopping them a little or blitzing in the food processor is recommended; blueberries, raspberries, blackberries, ~1" chunks of pear or apple...they all work here)
    • Coconut butter for drizzling on top (see recipe here for homemade, OR use purchased)

    1. Preheat oven to 350F. Grease and flour an 8"x8" glass or metal baking pan. Make the mixture for the middle and topping by combining everything except the berries together in a bowl. Set aside. In another large bowl, sift the flour, baking soda and sea salt together and set aside. In another bowl, whisk the sugar, oil, eggs, vanilla and yogurt/milk and acid together, as well as citrus zest if using, until thoroughly combined. Note: if ambitious, and if using granulated sugar and zest, you can massage the zest with the sugar first to really get the essential oils out, and then mix everything up as noted...but this is totally optional.

    2. Add the wet mixture to the dry mixture, and mix with a spatula until just combined, scraping the bottom of the bowl to make sure no large clumps of flour remain (but some small flour lumps are a-ok!). Spoon a generous half, or up to 2/3's of the batter into the prepared pan, and spread it, using the spatula, as best you can to cover the bottom of the pan. Sprinkle the berries or fruit, and about half of the cinnamon-sugar-nut mixture on top. Spoon the remaining batter on top, spread it around as best you can with the spatula (doesn't need to be perfect!), and sprinkle with the rest of the cinnamon-sugar-nut mixture.

    3. Bake for 30-35 minutes, or until a tester from the center of the coffe cake comes out clean. If using frozen berries, the coffee cake may take a few extra minutes to bake. Cool slightly, then cut and enjoy. Leftovers can be kept in the same pan, covered, and stored in the fridge for up to 4 days. Or, freeze individual slices for up to 1 month, and re-heating in a warm oven.



    Pre-bake...layered raspberries, walnuts, cinnamon, sugar...you really can't go wrong here!Post-bake. So proud. Now, drizzle at-will with coconut butter. Or not, up to you. But highly recommended that you do! Cut it, share it, stuff it in your face...enjoy!Cheers my friends...cheers to you for being amazing!

  • You Have the Power! Banana-Oat-Flax Energy Cookies with Homemade Coconut Butter

    So, in efforts to not let the cold weather get to me, I have been holding informal dance parties (usually after my at-home workouts). Typically to whatever songs show up in my Daft Punk or AC/DC Pandora stations, I sometimes really resonate with one that comes on. Recently, Tom Petty's Runnin' On A Dream really did it for me.

    The past few weeks have been pretty crazy, and if I were my (now I can feel ok saying this, I think?) "old self", I would be panic-ridden and still stuck, or well on the road to another rut. But after foraging on, I think I am going to be settling into a groove that is *just* comfortable enough to keep me happy, but also to keep me moving. Because I can feel the wind blowin' me in all directions in 2017, and I am ready. So, break out of the "box"? Check. I think I have, or at least have maybe stood up in the box, and can now see the horizon that is ahead of me. Still blury, but it is there. I know we all have dreams, aspirations, desires. And I think it is high-time that we start to take steps, even if they are small and even if we end up taking a few steps backward after a few forward, towards making our dreams, goals and aspirations a reality. 

    Who knows, maybe I am talking straight out of my ass here, but I am really starting to believe in the power of positivity, listening to my intuition and going with my gut. They are serious power-sources within you! The tricky part is calming down enough and giving yourself the time to listen, and act accordingly. But if there is one thing I have learned about myself in the past few weeks, it is that if I truly desire something...an outcome, a goal, a piece of chocolate...the more I internalize it, the more it seeps out into reality. Crazy stuff, right?To keep you energized and nourished on your powerful, intuition-driven adventures, I present to you some "healthier" cookies made up of bananas (over-ripe ones work perfectly here!), oats, ground flax, cinnamon and sea salt. To keep you extra energized and nourished, I present to you homemade coconut butter...because really, why not? Not only is it an indulgent, but healthy, addition to these cookies, but it is also really wonderful scooped into smoothies, eaten on toast, and also just by the spoonful. Something about the natural richness and butteriness of coconut....mmmm....These cookies, topped with a date half OR your favorite jam (I used some of Bushel & Pecks Cherry Lavender Jam, and was really happy with the flavors!), and then drizzled with warm coconut butter? Yeah....that is correct...healthy food CAN taste good, and be indulgent! 

    Notes: These are largely inspired by Angela's version over here, with my edits being topping mine with date halves and then smothering them in homemade coconut butter. I think she would approve! You can store extra cookies in the fridge in a bag or container for up to 1 week. Frozen, these will last for up to 1 month. You can pre-drizzle the jam filled or date-topped cookies, and store in the fridge or freezer in a container for a super quick or grab-n-go snack. Perfect with hot coffee, or for your drive down the interstate at a grueling 75 MPH (ps: WTF Scott Walker...WTF...).



    Banana, Oat & Flax Cookies //plant-based; vegan; gluten-free (use certified GF oats); oil-free; nut-free; soy-free; refined sugar-free (if using dates as toppers or jam made with un-refined sweeteners)// makes 10 cookies //

    • 2 cups rolled oats (not quick cooking)
    • 2 or 3 large ripe or over-ripe bananas, or about 1 cup (this isn't super exact and does not need to be for this recipe, so RELAX!)
    • 1/4 tsp sea salt
    • 1 tsp cinnamon
    • 3 TB ground flax seeds or flax seed meal*
    • optional: freshly grated nutmeg
    • for topping: your favorite jam, date halves, coconut butter (recipe follows)

    *I make my own flax seed meal by grinding flax seeds in my spice/coffee grinder. You can also purchase pre-ground flax sees. Chia seeds would probably work as well, but I have not tried it.

    1. Preheat oven to 350F. In a food processor, process the flax and oats until the oats until they are coarsely pulverized, leaving some whole oats for texture. Place processed oats in a bowl. In the food processor bowl, add the bananas, sea salt, cinnamon and nutmeg (if using), and puree until smooth. 

    2. Pour the banana mixture over the oats/flax mixture, and stir unti combined. Drop the batter into 10-12 mounds, using heaping table spoon measures. Using the back of the spoon or you thumb, poke an indent into the center of each mound, flatening the cookies slightly. 

    3. Bake for 10-15 minutes, until the are slightly dry on the outside and lightly brown on the bottoms. Out of the oven, place 1 tsp of your favorite jam or 1/2 of a date in each indent. Enjoy right away, drizzled with coconut butter or plain. Cookies can be stored in a container in the fridge for up 1 week, and in the freezer for up to 1 month. 


    Coconut Butter // plant-based; vegan; gluten-free; oil-free; soy-free; sugar-free // makes 1 cup of coconut butter //

    • 2 cups shredded unsweetened coconut 

    1. In a clean, completely dry food processor or blender, place the coconut. Blend until smooth. This may take some tiem in a conventional blender, or a lower-powered food processor. 

    2. Store the coconut butter in a container at room temperature or in the frdige. Coconut butter will harden, and to soften, place in a bowl of hot water or microwave for a few seconds. 



    The goods, pre-baking:Post baking + snacking ASAP:Excellent with coffee to start your day!

  • Sea Salt & Cacao Nib Brownies (+ Brownie Sundaes with Whiskey Pepper Chocolate Magic Shell from "Food With Friends")

    Summer, my friends, calls for ice cream. Of all sorts, shapes, sizes, methods of delivery. Shakes, malts, cones, sandwiches, cakes, dip cones. And the ultimate: the sundae. In my mind, the ice cream cake is  a close second, but the sundae reigns supreme 'cause you get to top it with WHATEVER you want each time. Cakes bind your creativity, with having the same "cake" for 8-12 slices with the same...stuff...in/on it.

    The fickle, flakey, ever-changing nature of my personality loves the sundae. The endless options. Ice cream: vanilla, chocolate, strawberry, rocky road...the toppings: crushed cookies, brownie chunks, salted peanuts, praline pecans, crunchy Maldon salt flakes, strawberries, raspberries, blackcaps....the sauces: fudgey, chocolatey, caramely...the extras: SPRINKLES. whipped cream, cherries. You know the deal. Something about how cold, creamy, sweet ice cream meeting with hot, instantly-turns-viscous, or even completely solid, caramel/chocolate sauce, and topped with crunchy, sweet, salty, fruity things just melts my heart. It takes me back to visits to Culvers (my stepdad and mom go there during the summer, and the turtle sundae is pretty hardcore). To Dairy Queen stops with my Dad as a kid (he would always stop when he would tote along my sister and I to gun shows...the greatest debate still stands: chocolate, cherry OR butterscotch dip cone?? And WHY can't they just do all THREE on one cone?!). And finally, to the simple combo of freshly picked strawberries, blackcaps, or raspberries tossed with a bit of pure cane sugar, macerated until juicy, and piled high over the top of vanilla ice cream to produce purple-pink swirls of creamy, summery goodness. My grandma would buy (...ok, ok, she still does buy) those biiiig plastic gallon tubs, with a handle, full of vanilla-infused kid bait. Often times, she would bribe us to "FEED THE CHICKENS!!" with this simple summer treat of berries and ice cream (but let me be clear, berries and ice cream was a special treat, as most days, for feeding the chickens or doing whatever chores she had for us, we would get a rock hard piece of expired generic bubble gum...HA). For birthdays, she would step it up one notch: berries, ice cream and angel food cake. Which, let me be honest, is another whole story, one that ends (at least on my part) in a cruel plot twist. Oh grandma, you trickster you...

    ANYWAYS. For how much I (clearly) friggin' love these ice cream treat situations, I don't indulge enough in them. This, my friends, is changing TODAY. And come on, you need to treat yo'self, too! You are worth it. And, summer!!!This sundae is friendly. It plays nice with those who cannot eat the gluten and the dairy. If you want to go all out, you can top the sundae with your favorite whipped cream, and a cherry. I was simply too infatuated with the chocolate bourbon magic shell to do those things, but really, points for you if you do. And I suppose you could just eat the brownie as-is, without doing the sundae business, since these brownies are very, very good in their own right. They are my current go-to brownie, and have been for about 2 years now. Their only flaw is that they are a *touch* crumbly, so be sure to not over bake them. But hell, even if you do, the crumbles are still perfect for ice cream! And pro tip: if the brownies are cold or frozen, simply zap them in the microwave for a few seconds to warm and soften them up before piling on the ice cream and toppings. 

    Ok, and now...this magic shell business. MAGIC, you say. Well, it isn't reeeeeally magic, in fact, it is simply medium chain triglycerides (or "MCTs" for those keeping up with colloquial, semi-scientific terminology) that have similar fatty acids attached to their glycerol backbone molecule, which yields an oil with sharp melting, and solidification, temperatures. Meaning: you pour the chocolate sauce made with coconut oil over cold ice cream, and it "magically" solidifies before your eyes. It is really just basic lipid science, but we'll stick with "magic". What else is magical about this chocolate sauce? The bourbon, the black pepper, the sea salt and the cloves. Oh, and it seriously takes about 5 minutes to stir together. Count another 1 minute to scoop your favorite ice cream (I love me some Vanilla Island Luna & Larry's Coconut Bliss) into a bowl, drizzle with the magic shell, wait about 30 seconds for it to harden, and there you have yourself a mighty fine, super quick and easy summer dessert. I tell ya, Food with Friends mastermind Leela Cyd knows what she is doing on all food/entertaining fronts. I am really loving her book, and will be providing more feedback on it for my first Blogging for Books review. I just couldn't wait any longer to share the magic shell recipe...so just...go with it. Side note: a jar of this magic shell would make an amazing host/hostess gift. Look at you...all generous and kind to yourself and others. Happy summer and sundae'ing!



    Brownies with cacao nibs, walnuts and sea salt // plant-based; vegan; gluten-free; soy-free; low FODMAP// makes 9 large, or 16 small, brownies //

    • 1 cup almond flour 
    • 3/4 cup oat flour, certified gluten free if necessary
    • 1/2 cup raw cacao, or natural cocoa powder (do not use dutch process/alkalized), plus extra for dusting baking pan
    • 4 tsp finely ground flax seeds, or flax seed meal (could also substitute very finel ground chia seeds)*
    • 1 TB arrowroot powder**
    • 1/2 tsp sea salt
    • 1/4 tsp baking soda
    • 1/4 tsp cinnamon
    • 1/2 cup semi or bittersweet chocolate chips or baking chocolate
    • 1/4 cup plus 2 TB melted virgin coconut oil, plus extra for baking pan
    • 1/2 cup organic cane sugar
    • 1/4 cup plant-based milk, using nut free if necessary, 
    • 2 tsp vanilla extract
    • add ins: 1/4 to 1/2 cup dark chocolate chunks or chips, 1/4 cup cacao nibs, 1/2 cup chopped walnuts 
    • to top the brownies: large flake sea salt, such as Maldon 

    *I make flax meal by pulsing whole golden flax seeds in my coffee grinder until the seeds are completely pulverized and powdery.

    **this is completely optional, as I have successully made these brownies without it many times. The arrowroot helps to bind the brownies together a bit more upon baking, but do not fret if you do not add it. The brownies will turn out fine as-is, just be sure to allow them to cool 100% before cutting. 

    1. Preheat oven to 350F. Prepare an 8"x8" baking pan by lining with parchment OR by greasing it with coconut oil and dusting it with cocoa powder. Do not skip the parchment or oil/cocoa powder, as these brownies will stick if you do. Let me learn these mistakes for you :)

    2. Into a large bowl, sift the almond flour, oat flour, cacao/cocoa powder, flax seeds, sea salt, baking soda, arrowroot powder and cinnamon. Set aside.

    3. In a medium bowl that is microwave safe, or in a medium sized sauce pan, combine the 1/2 cup chocolate chips or baking chocolate and coconut oil. Melt the chocolate and coconut oil, stirring to combine. Once melted, off the heat, and add in the cane sugar and milk. Stir to combine. 

    4. Add the melted chocolate mixture to the dry sifted ingredients, along with the vanilla extract, extra chocolate chips or chunks, cacao nibs and walnuts. Stir to thoroughly combine. The mixture should be thick, but still a touch goopy. If the mixture is too stiff, add in a TB or two of milk until the consistency is that of proper brownie batter.

    5. Scoop the batter into the prepared pan, and spread it evenly out into the pan. Pat down the top to make an even surface, and to slightly compress the batter into the ban. Top with flakey sea salt, if desired. 

    6. Bake the brownies for 28 to 33 minutes, or until the center of the brownies is just starting to firm up. If you here a bit of moisture still bubbling in the brownies, that is ok. These brownies are better left under baked a touch than over baked.

    7. Allow the brownies to cool COMPLETELY before cutting. If you used parchment, simply lift the entire works out of the pan, and onto a surface to cut. If you greased and cocoa dusted the pan, cut with a sharp knife and use a small off-set spatula to get the brownies out. Store in an air tight container in the fridge for up to 1 week, or in the freezer for up to 1 month. 



    Whiskey Pepper Magic Shell from "Food with Friends" // adapted for a 1/2 batch, double measurements for the recipe as-written by Leela with my comments in parenthesis // 

    • 1 cup semi or bittersweet chocolate
    • 1/4 cup coconut oil (I used virgin coconut oil, but used refined if you do not like the mild coconut flavor of virgin coconut oil)
    • 1 TB but 1/2 tsp of your favorite bourbon or rye whiskey (I used Four Roses single barrel Kentucky straigh bourbon whiksey, as it is indeed one of my favorites!)
    • 1/4 tsp large flake sea salt (or a generous pinch, I used Maldon)
    • 1/4 tsp freshly ground black pepper
    • 1/4 tsp ground cloves (I used just a pinch, as I am sensitive to clove flavor)

    1. In a small sauce pan, or microwave safe bowl, combine the chocolate and coconut oil. Melt, taking care to not burn the chocolate. 

    2. Stir in the remaining ingredients, taking care to not add them when the melted chocolate and coconut oil are too hot, as this will flash-off the booze and volatile oils in the spices. If the sauce is a bit too thick after adding the bourbon, add in a TB or two of melted coconut oil. The goal is a drizzly, thin sauce that will form a thin chocolate shell. 

    3. Use immedieately by drizzling as much of the sauce as you would like over ice cream, and waiting about 20 seconds for it to firm up. Or, for later use and gifting purposes, simply store in a glass jar or conainer in the fridge for up to 1 week. For future ice cream use: gently reheat the sauce to a consistency that can be drizzled or poured before enjoying.



    First things first: the BROWNIES. Get yourself some cacao nibs (I shelled some from whole cocoa beans from Dandelion Chocolate)Now, organize, prep baking pan, measure, melt, snack on chocolate. Oh and preheat that oven, yo!You know what to do: mix!Into the greased and cocoa dusted pan (or parchment paper lined). Batter slightly compressed, evened on the top, and sprinkled with crunchy sea salt flakes.Baked, cooled all the way through, then cut. Some crumbs will happen, but you know what to do with those...patience is rewarded with intact brownies. Rejoice!

    Ok, now you prepare yourself some MAGIC SHELL. With BOURBON. Yes!

    Simply melt the chocolate and coconut oil, then sprinkle in the sea salt flakes (intact flakes are good!), freshly cracked black pepper and cloves.Have yourself a mini-party, and add the bourbon! The mixture may thicken a bit, but not to worry. Adding another TB or two of melted coconut oil will smooth things out. We want a thin, drippy consistency to drizzle over ice cream!Into a jar, and used right away. OR, covered, stored in the fridge, and gently reheated for future drizzling, magic needs.The needs are real. Get on it! Brownie + Ice Cream + Magic Shell + Sprinkles. Waiting 30 seconds hardens the magic shell! MAGIC!Add sprinkles, and you know what to do...

  • Favorite Buckwheat Pancakes

    Lately, I have been loving breakfast. And by that I mean, lately, I have been loving getting up, making coffee, and whipping up a batch of these pancakes. Making a few (eating the first one I make, hot off the pan!), sticking the rest of the batter in the frdige (it keeps for 3 days!), slathering some homemade peanut butter in the middle of two that made it to the plate, slapping on a few banana slices, topping with the second pancake, a few more sliced bananas and a drizzle of maple syrup. Heaven on a plate. Seriously. You would never guess by the texture that these are 100% made with buckwheat flour, a gluten-free pseudo grain that is related to rhubarb. Cool, eh? Buckwheat is easy to digest, but also may have a mild laxative effect in some folks. I personally have never had this happen, but I'd say it is worth the risk for these delicous, easy, good-for-you pancakes. And! These are 100% FODMAP friendly (with 2/3 cup buckwheat flour being the serving size recommended, you are in the safe zone with 3 pancakes made with 1/3 cup batter). If you want to make these vegan, you can a) try to leave the egg out, b) try your favorite egg substitution, like 1 TB ground flax or chia mixed with 3 TB water, or c) try one of those cool egg replacers found in the cooler section along with the real eggs! For mine, I use 1 locally produced, organic egg that I get at our local farmers market...but when I am lucky, I use eggs from my aunt! But do what works for you, and your food mantra. Just note that I have NOT had success with vegan pancakes on my traditional pancake pans (seasoned cast iron, All-Clad stainless), so I would recommend using a non-stick pan if you go this route. Did I mention that these are amazing with fresh blueberries and/or strawberries?? Yeah. Done deal, people! Get your spatulas ready, pans hot, and appetite ready. Enjoy!

    Note: you can easily double or triple this recipe. This recipe was adapted from the buckwheat pancake recipe in Honey and Spice, my first natural foods cookery book that I snagged from a used book store about 12 years ago! Good stuff...indeed. You can easily make the whole batch in one go, cool panckes, then wrap and refrigerate for easy breakfasts or snacks. I like to toast mine, and top as desired. 



    Favorite Buckwheat Pancakes // gluten-free; low FODMAP; refined sugar-free; soy-free option; nut-free option // makes 7 to 8 pancakes made with 1/3 cup batter //

    • 1 cup buckwheat flour
    • 1/4 tsp sea salt
    • 1 tsp baking powder
    • 1/2 tsp baking soda
    • 1 cup plant-based (I use almond or hemp/coconut milk), or other milk of choice, using allergy friendly where needed
    • 1 1/2 tsp melted virgin coconut oil, olive oil or other neutral cooking oil, plus more for the pan
    • 1 1/2 tsp maple syrup or organic cane sugar
    • 1 large egg, free range/local/organic when possible, or use 1 plant-based egg replacement to be vegan friendly
    • Optional: you can stick on a few blueberries, fresh or frozen, on the pancakes as they cook for blueberry pancakes. 
    • Toppings: maple syrup, sliced banana or seasonal fruit like blueberries or strawberries, granola, toasted walnuts, nut/seed butter, yogurt of choice, etc. 

    1. In a large bowl, whisk together the maple syrup/organic cane sugar, egg/egg replacer, oil and milk. Add the buckwheat flour, baking powder, baking soda and salt to the mixture, and whisk until no lumps remain. Allow the batter to sit 5 minutes, in which time you can ready your cooking pan, spatula and serving (plate).

    2. Cook the pancakes, using 1/3 cup batter for (what I think) perfect sized pancakes, in a lightly oiled pan (or non-stick pan). Top the raw batter size with a few blueberries while the pancakes cook, if desired. Serve immediately. Really tasty topped with seasonal fruit, bananas, nut/seed butter and maple syrup. 



    You know what to do! Mix that batter!Get toppings ready as you let the batter sit for 5 minutes. Procure your favorite pancake making pan, and get ready!Look at you! Making pancakes...on a Thursday morning...wow...you even added blueberries. Go you!Stack, pile...top...shove in face. Smile, drink coffee, be happy. Repeat.I said repeat! 

  • Papaya, Banana + Hemp Smoothie & The low FODMAP diet

    With all my efforts to not be super crabby about the fact that I, after having several weeks of really weird bloating and other super awesome digestion issues, am still a bit sour about all these amazing fruit smoothies and bowls and nice-cream concoctions I see on the daily in my instagram feed. Let me explain my angst...and why seeing all this amazing produce at the store really made me crabby...After much thought, I decided to take the plunge into the low FODMAP diet last week. I have been doing lots of research, and felt that my symptoms could be due to the FODMAPS overloading my system. Afterall, I have been hitting the smoothies and fruit pretty hard lately....just out of sheer feelings of being rushed, stresed and under pressure. And, SUMMER BERRIES! They are EVERYWHERE. And really...I do eat a lot of produce in general, since it is my jam...and I though it was also doing my body good...but....maybe I need to take a step back.

    So here I am...7 days into this low FODMAP journey. And I really think it is paying off! I have noticed considerably less bloating (I mean, I was like super, super bloated before...I think the term for this is distension?), and things are moving along more happily now, if you get my drift! :) My goal is to stick with this "elminiation phase" for 2 weeks: this stage is essentially one in which you avoild all high FODMAP foods, and really watch your portions on low FODMAP foods to keep them low FODMAP, since nearly all foods have carbs/fermentable sugars in them. 

    I think the BIGGEST learning curves have been the following:

    • Preparing sit-down meals consistently 2 or 3 times a day, and TAKING TIME to sit DOWN, relax and eat. Enjoy, breath and not just chug or shovel food in. 
    • Having a snack when I feel I truly need it, and waiting 2-3 hours between meals to ensure my stomach is completely empty. 
    • Taking it easy on the portions of the low FODMAP foods. I am currently staying away from all high FODMAP foods, but quickly learned that on the low FODMAP diet, espeically the stage in which you avoid all foods that are high in FODMAPS regardless of how small the portion is, that portions and variety are KEY. Example: eating 1 banana is an acceptable, low FODMAP, great snack, whereas eating banana nice cream made with 3 bananas is NOT low FODMAP, even if the banana itself is a low FODMAP food....got that? Ok! 
    • Understanding that it is OK to prepare meals on the fly, and not have a pre-set plan. Based on what is in the fridge, what I have to use up, and what I can eat right now, sometimes randomly (but carefully portioned!) meals are the best! Low stress, people, low stress!
    • TRACKING what I eat and WHEN I eat it. Yes, a PAIN, but I have a Google sheet that I can quickly access on my phone, type things in, and be done. I also track symptoms, like bloating or if I feel good. 
    • Also, NO HUMMUS. Sigh. Garbanzo beans, garlic and tahini are all not recommended for a low FODMAP diet in the "elimination phase" in which you are cutting out all high FODMAP foods.
    • And, one last thing, I am not drinking booze, am limiting myself to 1 cup of coffee (ok a BIG cup of coffee!) a day, and am really making an effort to get in 1 gallon of water to keep hydrated. I will likely treat myself to some wine and/or beer on my birthday on Sunday, but for now, keeping it clean!

    So what is a girl to do? Forge on, and figure out a way, dammit! I came up with this smoothie for happy digestion, and found this guide to be really helpful in keeping low FODMAP guidelines! It is good stuff, all around. But quick, let us talk about PAPAYA! Also called paw paw, this fruit is packed with vitamins, minerals and enzymes to help digestion. The enzyme papain, present in papaya in higher amounts when fully ripe, is thought to help break down foods, especially protein-rich ones. The fruit is high in fiber, and is a beautiful color to boot. It isn't overly sweet, but has an almost creamy quality....kinda like an avocado in my opinion, but more...fruity....k? Ok. What else is a bit...fruity? Vintage contact paper, turned wallpaper, compliments of my grandma, likely back in to mid 70s to early 80s...my family is full of creative nuts, I tell ya!

    Let us get to this good-for-you smoothie! Happy Blending!



    Papaya, Banana & Hemp Smoothie for Happy Digestion // plant-based; low FODMAP; vegan; gluten-free; soy-free; oil-free; refined sugar-free; nut-free option // makes 1 8 to 12oz smoothie, depending on how much spinach & milk/water you add //

    • 1/2 cup papaya, cut into small pieces, frozen if desired
    • 1/2 frozen ripe banana
    • 1/4 to 1/2 cup plant-based milk (like almond or coconut) + 1/4 to 1/2 cup water
    • 1/4 cup to 1 cup spinach
    • 1 TB hemp seeds
    • 1/4 tsp cinnamon
    • 1/2 to 1 tsp maple syrup 
    • a few ice cubes, if desired

    1. The night before, cut up papaya and freeze. I cut mine into small 1/2" to 1" cubes. Also, freeze bananas! I like to freeze a bunch at a time. 

    2. Add all ingredients to blender, and blend well! Add a few ice cubes if you did not use frozen fruit to help cool the smoothie. Note: use less liquid for a more frosty, thick smoothie. If you want a sweeter mix, instead of adding a date (not low FODMAP!) or more banana, simply add a bit of maple syrup, as this is a low FODMAP friendly sweetener, just be sure to not exceed using 1 to 2 TB! I only added 1/2 tsp for my tastes. But, if you aren't low FODMAP, add another frozen banana, more papaya or even a soft date or two! 



    All the ingredients, in all their natural glory!Blended and served! Does that sound like an insult? Hmm...Optionally top with a few raspberies (I think ~10 is 1 serving for them FODMAPpers out there)...and enjoy!

  • Strawberry + Raspberry Crisp with Fresh Ginger

    The sun is out. We are breathing. The sky is blue, and we have plenty of tea/coffee/kombucha to fill our cups. Full or not, sometimes it is a challenge to keep ourselves positive and happy...

    Does anyone else feel like that sometimes? Maybe it was the whirlwind trip I had with a few of my best girlfriends to New Orleans (uhh, that city has some major spooky magic and cool vibes going on), or the pressure of adulting, or the fact that I think I have to majorly revamp my diet to cure my recent mega-bloat attacks, but I am feeling the feels. All the feels. And I just kinda want to be left alone. 

    Take a walk around the block. Go for a run (ps: I may or may not have started to train on a 6 month long marathon training plan). Wander around a few blocks I haven't been on. Get lost. Try to focus on the small things that make the world go 'round. Like crisp. Crisp, so...sweet and crispy and juicy. And easy...so very easy. The doctor (ahem, me) orders you to go out to a market this week, find some amazingly ripe raspberries and strawberries (and also buy yourself some flowers, ok?), head home and bake up a crisp for you, your lover, your friends, your parents, your sister or brother. You cousins, your aunts, uncles, grandparents....anyone. Nothing about this crisp cannot make you happy: pink, sweet, tart, free from weird ingredients, and perfect for breakfast the next day (or just for breakfast) (with or without your favorite yogurt or on ovenright oats).

    Just do me a favor and make a crisp, and send happy, positive vibes into the world. Oh, and maybe plop on some of your favorite ice cream or whipped cream situation. Just do your thing, be you, don't overthink it, and enjoy.



    Raspberry and Strawbery Crisp with Ginger and Almonds // plant-based; vegan; gluten-free; soy-free // makes 1 9 or 10" pie plate full of crisp, or one 8x8" pan full of crisp

    Filling:

    • 1 quart (4 cups) strawberries, hulled and cut into halves or quarters
    • 1 punnet (1 cup) raspberries
    • 2 tsp cornstarch or arrowroot starch
    • 1 TB coconut sugar*
    • 2 TB maple syrup
    • 2 tsp lemon juice
    • ½ tsp lemon zest
    • 1 tsp freshly grated ginger or 1/2 tsp high quality dried ginger
    • Pinch sea salt
    • optional: small sprinkle of freshly grated black pepper

    Topping:

    • 1 cup rolled oats
    • ½ cup oat flour
    • ½ cup slivered almonds or almond meal/flour*
    • ½ tsp cinnamon
    • ¼ tsp sea salt
    • 4 TB melted coconut oil and/or earth balance
    • 2 TB maple syrup 
    • 2 TB coconut sugar

    *Ok, so after I have written up this post, I have discovered that coconut sugar (dehydrated coconut palm nectar) is rich in a prebiotic, readily fermentable fiber, inulin. So, replace with another sweetener of choice for a true low FODMAP crisp. Also, almond flour can also effect some people, as can too many almonds. In that case, simply omit the almonds or replace with 1/2 cup of walnuts, which are super FODMAP friendly :) 

    1. Preheat oven to 350F.

    2. In a large bowl, mix up all the filling ingredients, and then plop into a 9" or 10" pie tin, or an 8x8" pan. 

    3. In the same bowl, mix together all the topping ingredients. Using your hands, squeeze the mixture to form a handful, and then gently break apart the handful into chunks and crumbs over the filling.

    4. Bake for 40-45 minutes until bubbly and topping is golden brown. Serve right away or serve slightly cool. Crisp will keep for 4 days in the frdige, covered. 



    Baked up and ready for some lovin'

  • Date, Cacao & Peanut Energy AmazeBalls

    That is correct! Amazeballs. Amazing Balls. Get it? Feel free to laugh, snicker, turn up your nose, or go into a 2nd-grader laughing spree and come up with other ball-like jokes. Seriously, I did and still do...and I probably won't be growing up anytime soon.

    But, wait...yes, maybe I will, but just a little bit! And I forsee these future adult-like endeavors needing food...energy...dates...cacao (or chocolate/cocoa) and crunchy things with lotsa plant protein and fructose for fast-fuel. I mean, don't we all need that in our lives??

    And we also need treats. Lots of them. Because rewarding yourself shouldn't be hard, it should be easy. And sometimes, maybe nourishing (but not alllllll the time, cause pie! beer! tasty coconut caramels dipped in chocolate!). I rest my case. These amazing balls (haha) were inspired by a low blood sugar craze while at Trader Joe's (ps: don't go to there after a long run, starving, eyeing up every carbohydrate in the store). I picked up an energy bar, and then like 5 more, and mumbling to myself threw them back on the shelves because inulin (aka: chicory root), cane syrup (wtf?), palm oil (come oooon!!). But there was one...ONE bar that fit my criteria: whole foods, nothing overly processed and, NO INULIN (does anyone else have gut bacteria that just go NUTS for this pre-biotic soluble fiber???). 

    The bar was essentially dates, cacao, peanut butter, pea protein, and crunchy peanuts, along with some puffed rice for more crunch and texture. It was amazing. Simple ingredients, but so, so good. As I stuffed the bar into my face on my walk home, I resolved to re-create this bar in ball form because balls just seem easier to make and eat than dealing with pressing bars our, and cutting them. Don't say anything about that...cause I am not hitting the delete button...we've gone too far....So I resolved the main players in these energy balls to be:

    • soft medjool dates for their caramel-like sweetness, and sticky binding properties
    • raw cacao powder for the energy-boosting, bitter, chocolate-y flavor, and crunch! I don't usually have puffed rice cereal on hand, so this was a natural replacement for this
    • cacao nibs for CRUNCH
    • roasted and salted peanuts for more CRUNCH, as well as plant protein...and chocolate/cacao + peanut = so good. Also, peanuts + dates + chocolate/cacao = a better, not nasty version of a snickers bar.
    • peanut butter because...see above (I used freshly made, since I am on a nut/seed butter making kick lately, but feel free use your favorite all natural variety, making sure the ingredients are only peanuts and maybe some salt)
    • virgin coconut oil because our bodies can absorb MCTs like birds. As in: our bodies can process medium chain triglycerides quicker via the portal vein, which bascially means these fats are available for metabolic processes sooner after we consume them than regular longer chain fatty acids. Hooray, right?
    • hemp hearts for plant protein, great flavor and becaue they are really pretty, in my opinion
    • chia seeds for fiber and plant protein, both of which mean we will be feeling fuller for longer after enjoying a few of these treats
    • sea salt because flavor. Also, cinnamon because it helps to control blood sugar and it tastes amazing. Win-win!

    And that is it. Whole, real-food ingredients that aren't overly processed and do not taste like crap. In fact, far from it. Blitzed into a sitcky mess, rolled into balls and then coated in cacao powder, hemp hearts or just left plain. And there you have it: my perfect date energy amaze-ball. (see also cherry-cacao-almond energy balls, also which are also pretty darn perfect as well).

    Notes: The dates really do need to be soft, and not hard. I do not recommend soaking them in water since that often times makes them too soggy, so get yourself a fresh pack of dates! And, yes, you CAN substitute the peanuts with almonds. You could also try sunflower seeds, but I have not tried either, but assume they will work just fine. Try to roast them fresh yourself for maximum flavor. Similarly, in regards to the peanut butter, you can replace it with your favorite nut or seed butter, with freshly made being the best for flavor (but totally not required). I chose to roll my balls (haha) in hemp hearts and raw cacao powder, with my chocolate addict swooning over the almost gooey-like chocolate coating created by the cacao powder after the balls sat for a while in the fridge. You could also roll them in crushed peanuts (or almonds, or sunflower seed), chia seeds, or just leave them plain. 



    Date & Cacao Energy Bites // plant-base; vegan; gluten-free; soy-free // makes about 12 to 14 golf-ball to walnut-sized balls // 

    • 2 packed cups soft medjool dates, pitted
    • 1 cup freshly roasted peanuts, or other nut or seed of choice
    • 2 TB peanut butter, or other nut or seed butter of choice
    • 1 TB virgin coconut oil
    • 1 TB maple syrup, agave nectar or honey
    • 2 TB hemp seeds
    • 2 TB chia seeds
    • 2 TB raw cacao, or cocoa powder, using Dutched (alkalized) of for a more oreo-like flavor and a darker color, or natural for a more acidic chocolate flavor
    • 2 TB cacao nibs (or sub with some really dark chocolate, I would recommend at least 70% cocoa solids, chopped into small pieces)
    • 1/4 tsp cinnamon
    • 1/4 tsp sea salt, or to taste
    • 1 or 2 TB water to help bind, if needed (I did not need to add any)
    • 2 TB of any of the following: hemp seeds, chia seeds, chopped nuts/seeds or cacao or cocoa powder, to roll balls in

    1. Add the peanuts and cacao nibs to a food processor. Pulse a few times to chop up into a coarse meal. If using dark chocolate instead of nibs, add it now and pulse to break into smaller pieces.  

    2. Pit all the dates, making sure EVERY pit is out. Firmly pack into measuring cup, and then place into the food processor, along with all the remaining ingredients, keeping the peanuts and nibs in the processor bowl. 

    3. Pulse until the ingredients are all incorporated, and the mixture can be pressed into a ball. Add 1 or 2 TB water to help bind, and pulse again to incorporate, if needed. 

    4. Roll all the balls into golf ball or walnut sized balls (roughly 2 or 3 TB each), and then roll them into hemp hearts, chia seeds, finely chopped nuts or seeds, or cacao powder. Store in an airtight container in the fridge for up to 2 weeks, or in the freezer for up to 1 month.



    The peanuts + nibs all chopped up. I find that doing this first really got the best texture in the final balls, with not too big of pieces preventing the balls from holding together! That my friends, is science. Not really, but you know...Dates, peanut butter, cacao nibs...what else could you ask for in a high-energy snack??The supporting players, equally important but also high-energy!

    Now, add the rest of the stuff, and blitz!

    Roll into balls, and then roll each into hemp hearts, cacao powder, chia seeds....whatever tickles your fancy! I personally (ahem, the chocoholic in me) loved the ones rolled in cacao powder, but the hemp hearts also stole my plant-protein-loving heart.And you're done! Place the balls in a covered container in the fridge. These are so easy to grab and enjoy, whether you are at home relaxing or are on the go...grab and enjoy your balls, I say! Bahaha...sounds so bad! But really, these are such a tasty, great-for-you treat. Win!

  • Raw Banana Cream Pie Jars (for two) + What the Hey...Adulting!

    So hey. Can we talk about knowing what the fudge to do wtih your life when you're really not sure? When you are so indecisive that you manage to drive literally EVERYONE (cough: sister and boyfriend, espeically) mad over your vast ability to vasilate, and being a bottomless pit of fickle-minded-ness??

    Ugh. Story of my LIFE this past week and a half. And my intention is to not sound ungrateful. But, for some reason, I have this immense...fear, anxiety...that making one decision will ultimately destroy relationships, future opportunities, and my sanity. Fear that I will be letting everyone down, and the utmost fear that I am making the WRONG choice.But gosh darnit, why does it have to be so painful? And scary? Like putting on a pair of two-size-too-small jeans that are fresh out of the dryer, when your legs are still damp from the shower...well, maybe it doesn't. Maybe it doesn't have to be. Nothing is "forever", and I have a choice...and even if those choices are the best in the long run, I have the right to make bad choices. I mean, we are not talking like taking too many tequila shots, and streaking through traffic. I am talking how I will feel and see myself in the long run...future self..."what will I think of myself in a few months? Years?"

    Well, I can't know everything. I don't know everything. I am likely over thinking this whole situation. And right now, I think I am making the best choice I can with what I have in my brain right now. I cannot be 100% sure, but I live once. And I gotta keep chuggin'. Don't we all?

    Anyways, these raw banana cream pie jars. Vert tasty while eaten sitting in the sun. And, very, very easy to make. Like, we are talking (not counting cashew soaking time of 4-8 hours/20 minutes in hot water for a high-powered blender...and not counting chilling time for the parfaits, at least 2 hours, or even overnight if that is convenient for you), about 20 minutes. You can handle it, like how you can handle hard decisions. We can do this. And eat pie out of a jar, too.

    Oh, and I think this is the first official "raw" dessert recipe on this here blog? I mean, I know maple syrup isn't technically raw, and neither is dark chocolate if you choose to use it, but calm down. Close enough. Here we go. Enjoy your day, your life, and your decisions. You are awesome.Note: this recipe was inspired by the beautiful lady behind Oh Lady Cakes. And I really love her stuff. So check it out, yo! Also note: if feeling lazy, you may simply make the banana cream filling, as this can serve as an amazingly simple and tasty banana pudding. Simply chill it for a few hours, and serve topped with banana slices, cacao nibs, dark chocolate, toasted coconut flakes and/or whipped coconut cream.



    Raw Banana Cream Pie Jars // Serves 2 generously, or 3 more modestly // plant-based; vegan; gluten-free; soy-free; oil-free; refined sugar-free //

    Banana Cream Filling: 

    • 1/2 cup cashews, soaked in warm/hot water for 20 minutes (if using high powered blender), or soaked at room temperature for 4-8 hours or overnight (if using conventional or if this is more convenient for you)
    • 1 large ripe banana
    • 2 soft medjool dates, soaked in hot water for 5-10 minutes, drained of excess water*
    • 4 TB coconut cream or coconut milk, or almond or other plant-based milk, plus more if needed to help blend
    • 1 TB maple syrup, if extra sweetness is desired or if your banana isn't super ripe
    • 1/2 tsp vanilla extract
    • 1-2 tsp fresh lemon juice, to taste
    • pinch of sea salt

    Crust Layer:

    • 4-5 large soft medjool dates, soaked for 5-10 minutes in hot water, drained of excess water*
    • 1/2 cup walnuts or almond
    • pinch cinnamon
    • pinch sea salt

    *I soaked my dates since they weren't super soft, but if yours are, you can probably get away without doing this soaking step.

    For Layering:

    • ripe banana, sliced into rounds
    • cacao nibs or shavings of dark chocolate, or both
    • toasted coconut flakes
    • whipped coconut cream for topping off, if you are feeling fancy and ambitious (not shown in pictures because I wasn't feeling fancy and ambitious)

    1. Soak your cashews, using the quick-soak hot water method if you have a high powered blender. To make the filling, simply place all the ingredients into a blender. Blend until smooth and creamy, adding a TB or two of coconut cream/milk/almond milk to help blend if needed. Taste for sweetness, salt and lemon, adjusting as needed. 

    2. To make the crust layer, pulse the medjool dates into a paste in a food processor. Add the walnuts, cinnamon and sea salt, pulsing to combine and chop the nuts into smaller pieces. When you have a mixture that can be pressed into a ball and hold the shape relatively well, you are done!

    3. To make the parfaits, get 2 or 3 half-pint or close to half-pint jars. Start with a generous layer of the crust mixture, compacting just a bit. Add a layer of banana slices, and then a layer of banana cream. Sprinkle with cacao nibs, toasted coconut or dark chocolate shavings, or all three. Add another layer of banana slices, and then top the parfaits off with a layer of the banana cream. Place the parfaits in the fridge for at least 2 hours, up to 8 hours or overnight to set up. Top with whipped coconut cream, and sprinkle with additional cacao nibs, grated chocolate or coconut flakes, if desired right before serving. The additional toppings and/or coconut whip helps mask the brownish-layer that will form at the top of the banana cream, and is also delicious. Win win.  



    The layering...I think you can figure this out :) use any appropriate container(s) or jars, like I did. Either way, these are delicious and fun.Aaaand you're done, minus some chilling time, for you AND the jars.

  • Homemade Toasted Coconut Milk + Chia Bowl

    Friends! It has been a while. I hope that lentil salad held you over...I sure enjoyed mine! Hmm, I have been on the hunt for a job, spent some time in a tiny cabin in the woods, enjoyed some fires, looked at the starts, drank a lot of kombucha (check out my new tab above for more on that new hobby of mine....), and have been otherwise enjoying my "bohemian" time to myself. And maybe talking to my SCOBYs when no one is around. Maybe. 

    I hope you have also found some time to nestle into your warmer-weather routine. I am feeling lighter, happier and more eager to move to my next steps. The first few weeks of April were tough for me, for whatever reason...be it the cooler weather snaps we had, the changing seasons, the pressures of finding a job. At any rate, I have concluded that a) the weather will warm, b) spring is amazing for starting new routines and c) I will figure out my future in due time. It is all just a matter of keeping my eyes set on my goals, and staying positive. Oh, and making/eating great food! I just feel so, so, SO much better when I do. Hence...this entire blog! But there is a balance...some days, I really don't want to be in the kitchen...I want to prep food for the next few days and be done. Other days, I want to hover over projects (uhh, ever try using a crockpot to ferment almond milk yogurt? HA!). Lately, it has been a challenge to find that balance, but a girl has got to eat!

    Enter: easy peasy breakfasts. When the weather warms, I find I have more energy, but am antsy. Enter: quick breakfasts like smoothies and overnight oats and chia "pudding". I know we've all read and/or tried and/or made one rendition, but here is my recipe for something a bit more...spectacular? After a mild obsession with Califia Coconut Almond Milk, I decided I should try to make my own. The result was amazing...and seriously tasty in this chia pudding recipe. Beyond making the milk and straining it, this comes together quickly. Want to make a double batch? Go ahead. You'll be happy you did, since you can top it with whatever you please: homemade or purchase granola, nuts/seeds, berries, cacao nibs, fresh fruit (hey-berry season is approaching!)...change it up each morning and you're belly will thank you. If you are rushed in the mornings, you can throw the pudding into a jar along with whatever toppings you want, put a lid on and go! See, NO EXCUSES for not eating breakfast, people!! PS: the milk, when strained, is perfect for iced coffee or teas...just sayin'.Three cheers for spring, chia seeds and toasted coconut!



    Homemade Toasted Coconut Milk + Chia Seed Pudding // makes approximately 4 cups of milk; chia pudding serves 2, or 1 very hungry human // plant-based; vegan; gluten-free; soy-free; refined sugar-free; oil-free //

    Toasted Coconut Milk:

    • 3/4 cup large flake or 1/2 cup small flake unsweetened dried coconut
    • 1/2 cup raw cashews or almonds
    • 1/2 cup coconut cream or coconut milk, either canned or refrigerated will work
    • 3 cups filtered water
    • small pinch sea salt (optional)
    • 1/2 tsp vanilla extract (optional)

    Chia Pudding:

    • 1 1/2 cups toasted coconut milk
    • 1 ripe banana*
    • 4 TB chia seeds
    • pinch sea salt
    • 1/4 tsp cinnamon
    • 1/4 tsp vanilla
    • optional toppings: berries, banana slices, whipped coconut cream, maple syrup, date syrup, granola, nuts/seeds.

    1. Preheat oven to 350F. Pour dried coconut onto a baking sheet, and toast for 7-10 minutes until deeply toasted but not burnt. Place the toasted coconut in a bowl or jar, and pour in the coconut cream or milk, and 1 cup of filtered water. Place in the fridge for at least 4 hours, up to overnight, to allow the toasted coconut flavor to infuse the coconut milk and water. *if you do not have or like bananas, you can simply omit but do note that this pudding will not be sweet; simply add a drizzle of your favorite liquid sweetener, like date syrup or maple syrup, if desired. Alternatibely, the banana can be substituted with 1 grated apple (use the coarse hole grate on a box grater), 1 peeled and mashed ripe pear, or 1/2 cup of your favorite sweetened yogurt variety, plant-based or moo-based, as desired. 

    2. Soak the cashews or almonds in filtered water for at least 4 hours, up to overnight, at room temp or in the fridge if it is hot in your kitchen. 

    3. Drain and rinse the cashews or almonds, and add to a blender. Pour the toasted coconut/coconut milk mixture on top, and then add 3 cups of filtered water, the sea salt and vanilla. Blend on high for a few minutes, or until the mixture is smooth and creamy. Strain through a nutmilk bag, if desired. If using this milk for smoothies, chia pudding, and oatmeal, straining is not necessary. If using for drinking or in coffee/tea, I recommend straining the particulates out. 

    4. Milk will keep for up to 5 days in the fridge in a covered container or jar. 

    5. To make the chia pudding: in a medium bowl or container, mash the banana with a fork until smooth.  Combine the remaining ingredients, except for the toppings, and whisk vigorously. I like to mix with a whisk, let the mixture sit for a few minutes, and then mix again to make sure the chia seeds don't all sink to the bottom. Cover and refrigerate overnight. If the mixture is too thick in the morning, or whenever you decide to enjoy it, simply stir in a splash of the toasted coconut milk. Top as desired, OR layer like parfait into a jar for an easy to-go breakfast or snack. Repeat as necessary and enjoy!



     Toasted coconut...obviously:Don't forget to soak your nuts. Har, har...

    .....Toasted coconut and cashew (or almond!) milk:

    And, a little mixing...waiting, then topping. Look at you...all...healthy and stuff! 

  • Blueberry, Sunbutter + Cacao Smoothie

    This smoothie! Perfect for the morning, afternoon or late-day snack. The combination is quite unexpected, but trust me...it works. My sister is actually responsible for this creation, and thanks to her, I really do believe in the power of the blueberry + cacao/chocolate combo. Not only does the color get a pretty purple hue, but the fruity flavors really do enhance the chocolate. Hemp seeds give this a protein and healthy fat boost, as does the sunflower seed butter ("sunbutter"). A note about that: if you can, make your own sunflower seed butter. Not only is it more economical, but it is so much more flavorful. Simply roast 2-4 cups raw sunflower seeds at 350 for 12-15 minutes, or until toasty, and blend the dickens out of them in a heavy-duty food processor or blender. I use my Vitamix with the tamper, and have also used a food processor for the job. I like to add in a good pinch of sea salt, and sometimes a tablespoon of virgin coconut oil to help the blending process. On some occasions, a touch of coconut sugar helps with the sometimes bitter note of the sunflower seed butter. Don't have a heavy-duty blender or food pro to make homemade sunbutter? Then purchase a jar of your favorite nut or seed butter to substitute. 

    My addition to this smoothie: 1/4 to 1/2 cup of your favorite coffee (*cough* for those of us who leave a few dregs of coffee in their mug and walk away from it before running out the door in the morning and come back to it a few hours later, this is a perfect use). It is totally optional, but it makes the whole thing like a decadent mocha-like affair...really. Try it. Speaking of, if you want to avoid the caffeine, replace the cacao with carob-boom! A caffeine-free treat suit to fit any morning, afternoon or late-day snack attack. I mean, this smoothie is packed with awesome ingredients...just look! How can you resist?!For an extra special treat, sprinkle the top with cacao nibs, or blitz a few in the smoothie towards the end of blending for a crunchy treat. If you want to enter milkshake-like territory, add in another frozen banana plus another date or two...the creamy, thick result is such a treat! I won't tell if you top it with coco whip, or your favorite whipped cream variety. 

    And yeah, I guess you could add a handful of spinach...but not every smoothie needs spinach, am I right? And don't even think about adding kale to this-it just doesn't work here! Yes, I said it: NO KALE ALLOWED!

    And that is it for today! I am working towards organizing my recipe page, as well as updating another page with a fun new project I have been working on. Stay tuned!



    Blueberry, Sunbutter + Cacao Smoothie // plant-based, vegan, soy-free, refined sugar-free, oil-free, gluten-free, nut-free // makes one 16-20 oz smoothie // 

    • 1 cup almond or other plant-based milk
    • 1/4-1/2 cup brewed coffee, room temp or cold, black or with milk added if using leftover coffee (optional)
    • 1 heaped TB sunbutter or other nut/seed butter
    • 1 TB raw cacao powder or carob powder
    • 1/4 tsp cinnamon
    • 1 or 2 frozen bananas, using 2 for a sweeter, thicker smoothie
    • 1-3 pitted soft dates, using more for a sweeter smoothie
    • 1/2 cup frozen blueberries
    • 1-2 TB cacao nibs (optional)

    1. Toss all ingredients into a blender, and....BLEND! If needed, add another splash or two of almond milk to help blend. Add the cacao nibs, if desired, towards the end of blending for smaller, crunchy bits OR simply sprinkle on top of smoothie once poured into a glass. 



    The stuff (I used a non-frozen banana...so you can get away with that in a pinch if needed):The end:

  • Two Ingredient Chocolate Mousse

    I love chocolate. What else do I love? A simple, delicious and quick chocolate dessert that can be made in advance, and spiced-up as you please.Enter: this amazing two-ingredient chocolate mousse recipe, which I lightly adapted from Oh Lady Cakes. I know, French-cuisine purists are turning up their noses. And everyone else is like "ok...keep going...". So I am going to keep going with this. Trust the process, with this recipe, cause it works. And rest assured, if you mess it up, you can totally start ALL OVER, which is (unfortunately) not an option with traditional chocolate mousse. Basically, you rely on the fact that when you melt and then cool chocolate, the cocoa butter solidifies. You cool a chocolate-almond milk mixture down to an optimal temperature to produce a viscosity that enables tiny air bubbles to be trapped into the chocolate mixture as you aerate it by whisk or hand mixer. The product is a light, airy mousse that is intensely chocolate-y. Top with your favorite whipped cream, either the moo kind or coconut kind, and you have yourself a simple, yet decadent treat. Even better: you can make the mousse up to 2 days ahead, topping with whipped cream while you serve it, either to your eager chocolate-loving self or guests. Put out a bowl of cocoa beans or pre-shelled cacao nibs, and you have a crunchy contrast to enjoy as a garnish. Or just eat it as-is....totally acceptable. Thanks, Ashlae for the awesome recipe and technique-it is a true winner! Notes: I used 3oz 100% cacao and 3oz 70% Organic Chocolate (a bar from Trader Joe's, but please use the best quality, most responsibly sourced chocolate you can get your hands on for this). The product was SUPER intense and slightly bitter, so I added 1 TB of maple syrup to bump up the sweetness just a touch. Feel free to do the same, or use all 60% to 70% chocolate. I would refrain from using anything less than 60% cocoa solids, as chocolate is the name of the game in this recipe, people! I don't know if other almond or plant-based milks will work with this recipe, as I have only used Califia as specified by the original recipe. Optional add-ins could include: vanilla extract, espresso powder, rum or brandy or cognac or Kahlua other booze of your choice, sea salt, peanut butter.....let your imagination run wild! Ashlae has some great ideas with the original recipe-check them out! Top with whipped cream and cacao nibs, Maldon sea salt, toasted coconut flakes...you get the idea....Lastly, I got 3 servings that were on the larger side, but use as many jars/ramekins as you think you'd like. Or, just make a big bowl and scoop it out to serve.



    Two-Ingredient Chocolate Mousse // plant-based; gluten-free; soy-free; oil-free // makes 3-4 small servings or 2 larger servings //

    • 6 oz 60-70% cocoa solids chocolate of high quality, or us 3 oz 100% cacao/cocoa solids chocolate and 3 oz 60-70% cocoa solids chocolate plus 1-2 TB liquid sweetener of choice 
    • 3/4 cup Califia Farms unsweetened almond milk or almond coconut milk
    • Optional: 1 to 2 TB liquid sweetener, or add-ins/flavorings (see notes above)

    1. Prepare an ice bath by filling a large bowl with water and ice about 1/3 of the way full. Next, procure a bowl that will fit inside the ice bath, using either glass or metal, but note that if using the microwave to melt the chocolate you shouldn't use metal...but you knew that.

    2. Get a hand mixer or a balloon whisk ready, a rubber spatula, as well as the jars or bowls you'd like to use to serve. Set them nearby, as the mousse comes together quickly once you start mixing.

    3. Break up the chocolate into the smaller bowl, and melt it either over a water bath OR on low power in the microwave, stirring to ensure the chocolate scorches every 30 to 45 seconds. Once melted, place the bowl inside the ice bath and add the almond milk. Stir to combine with the rubber spatula, scraping the sides to incorporate all the chocolate. This would be the time to add-in flavorings, liqours, or extracts.

    4. Switch to the whisk or hand mixer, and beat for 2-3 minutes. During the first 2-3 minutes, the mixture will be loose and bubbly. As you continue to mix, the mixture will begin to thicken. You want to mix for just a few more seconds beyond the point when you just start see trails to form behind the whisk or mixer beaters. You want a thickened mixture, but not one that is clumpy*

    5. Immediately stop mixing and pour into jars. Lightly tap to even out the surface, and break up any large air pockets that formed during pouring. Cover, and refrigerate for up to 2 days. Top as desired. 

    *If you have over-mixed and your mousse is super thick or chunky, simply re-melt the entire mixture, and re-do step 4, taken care to not over-mix. 



    Chocolate!and then magically, MOUSSE!It really can't be easier, which is dangerous, but still glorious.Yep, dangerous. But so worth it. And chocolate confetti! Really, how can it get any better?

  • Simple Cacao (or Cocoa) Oat & Date Bars

    So, here we go! I am taking off today to visit my sister in California! I can't wait to get out of the cold WI weather, and to hopefully soak in some sunshine! Either way, I am really looking forward to seeing my sister and spending time with her!

    But, WTF to pack for snack and entertainment during travels? After our Vegas adventure (read: O'Hare airport terrible TSA and the slowest *EVER* security line resulting in a missed plane and a super-duper fun 8 hour wait in the airport), I am going prepared...not to assume shit will go wrong, but...shit happens. Am I right?I am sharing a quick recipe today for those bars in the picture above. Initially, I was looking for a quick no-bake bar recipe that was full of dates, since I love dates (who doesn't??). Then, I found runningwithspoons.com, and stumbled on this recipe that called for chocolate. Uhh, DONE! The filling is simply soft, caramel-y dates and bitter, chocolate-y cacao pureed together (with a splash of vanilla and sea salt if you wish), with the "crust" and crumble topping are mainly oats and almonds. Sounded like a winner to me! It took me about 20 minutes to whip these together...I mean, I think wrapping them in plastic wrap (which I usually don't do, but traveling called for it) took longer. I plan on eating a few during my travels, and then sharing the rest wtih my sister and her boyfriend upon my midnight arrival. See, not only do they get the gift of my presence for 10 days, but also these chocolate date bars!!! I am so sweet, and also good for your health just like these bars. Well, they are't overly sweet (also like me....), and I found them to be just perfect for that "I want a sweet treat but don't feel like going into a sugar coma" moment we all seem to encounter when traveling....

    I hope to post when I am California, but no promises. But, when I am back....game on!! Cheers!!



    No-Bake Cacao Oat Date Bars // plant-based; vegan option; gluten-free; soy-free; refined sugar-free // makes 12 1.5"x1.5" bars //

    Crust & Topping

    • 1 1/2 cups rolled oats
    • 1/2 cup almond flour
    • 1/2 cup whole raw almonds or walnuts
    • 2 TB shredded unsweetened dried coconut 
    • 2 TB melted virgin coconut oil
    • 2-3 TB honey, agave or maple syrup (I used 2 TB, but use 3 if you like it sweeter)
    • pinch sea salt
    • 1/4 tsp cinnamon
    • 1/4 tsp freshly ground nutmeg

    Filling

    • 1 cup soft medjool dates, pitted
    • 1/4 cup cacao or cocoa powder (either alkalized/Dutched or natural would work, using alkalized for a more "Oreo-like" flavor)
    • pinch sea salt
    • 1/2 tsp vanilla extract
    • 2-4 TB warm water

    1. To make the crust and topping, simply combine everythig into a food processor, and process until a fine meal forms. Stop every 30 seconds or so to scrape down the sides of the bowl. The mixture should hold together when squeezed between your palm, but it will still be a bit crumbly. Reserve ~1/2 cup of the mixture. Firmly pat the remaining into an 8"x8" pan that has been lined with parchment, or plastic wrap. Place in the fridge while you make the filling.

    2. To make the filling, combine all the ingredients and only 2 TB of the water into the rinsed food processor bowl. Puree until smooth, adding 1 TB more water at a time if the mixture does not want to mix. I added a total of 3 TB.

    3. Using a spoon or small offset spatula that has been greased with coconut oil, spread the mixture on top of the crust, using more coconut oil to grease the spatula or spoon if needed. I found that the filling stuck to the spatula too much without greasing it, and I assume using a small amound of water would also help prevent sticking. Spread the filling in the most even layer you can muster, and then crumble the rest of the oat/almond mixture on top of it, pressing down to help it adhere to the filling.

    4. Refrigerate for at least 30 minutes, or freeze until firm, before cutting. Store in an airtight container, or wrap as needed. Keep refrigerated or in the freezer, and enjoy straight from there or at room temp. 



    The crust and crumble stuff, in a bowl. Here we go! Note: my coconut oil was very soft, so I called that good enough in terms of melting.The mixture after it has been blitzed in the food processor. It will still be a touch crumbly, so don't be alarmed. You will be compacting the mixture for the base crust.Now, the filling. Simply place all the ingredients in a food processor, starting with 2 TB water to help mix. Puree, scrape, add 1 TB water until it is a fudgey, smooth, thick delicious mess. Now, the hardest part...smearing the date filling on top of the crust you have firmly patted down into an lined 8"x8" pan! I greased an small off-set spatula with coconut oil to help prevent sticking. If it is not perfectly smooth, no worries, since you are sprinkling over ~1/2 of the crumble mixture anyways. Press down gently on the crumble you have sprinkled over the filling. Cover the pan, chill or freeze for at least 30 minutes. Cut, and enjoy! Store the bars in a container or wrapped in the freezer or fridge. I am guessing they will last about 1 week in the fridge, and up to 2-3 in the freezer as long as the don't dry out.Yes...airport snacks! 

  • Oh, Hey! + Plant Based Food on the Fly

    Oh, hey there! I know, it has been what, 2 months? I guess I should apologize...but sometimes, life happens. School happens. Writing a thesis and defending said thesis happens...and then you go to Vegas for a week...and yeah. How were those holidays? New Years? Have any resolutions? 

    I hope everyone is well, and enjoying their 2016, as well as goals they have set forth for themselves. I happy to report that I am *almost* done with school: I have to make edits to my thesis before submitting, and then...who knows what. I may be writing a manuscript or other publications (with my my advisor/principle investigator overseeing my research) after finished my thesis, but for now, I am focusing on one thing at a time.

    Not going to lie...I had a bit of a freak out this week. After being offered a job at a local confectionery company, and jumping on it (yes! yes!! Job! You did it! This is what you do after you graduate!)...I took a step back. Proceeded to freak out after I did some research on how to get health insurance on my own. Ended up on the phone to a government agency, and felt so....alone, and quite frankly, pathetic. I had just graduated with my Masters, and didn't feel any sort of accomplishment. What the heck? This isn't the way I should feel. I had to re-cap: I went back to school to prepare myself and skill set for bigger, brighter things...but sometimes, saying "no" is really hard for me. How about you? I like to be prepared, and to take care of my own shit. I am also a people-pleaser. So, the thought of not having income freaked me out, but honestly, after talking it over with my sister and partner, I knew I would be ok. And, most importantly, that I needed (deserve!) a break. I need time to figure out who I am without my school routine, what I want to do with my life, and I just need some time to relax! It is totally healthy to reflect and feel good about your accomplishments, and I truly believe that is what I need to do (and let it all soak in!) before taking the next step. You know? Yeah...ok. I am glad I have that off my chest! And seriously, I need some time to get back in the blogging routine! Being away from it made me appreciate it, and I am looking forward to being back around here at a more frequent basis!

    So, how did I survive writing my thesis? Well, for one, if I could take a step back, I would have been more organized on the food/snack front. I am the type of person who, even thought I LOVE to eat and LOVE food, tends to shun food when I am stressed out. Eating? Psssh. I have better things to do! I found myself slipping into the get-up, make coffee/tea + lemon water, chug smoothie, and work through lunch (as in, skip lunch or have a piece of toast or poke at some reheated leftovers...), and then have a major energy drop-off around 6:00 (when I would then either keep working, or slug myself to the gym for a quick workout). I would come home starving, frustrated, anxious and stressed out about making dinner. Let me just say that I am happy to have time againg to prepare food, and have the mental space to allow for creativity in prepping meals!

    Now, as dramatic as that sounds, I did have a few key staples that helped me get through, and I thought it'd be fun to share them. The pictures may not be the prettiest (all from my phone!), but you get the idea. I hope to re-visit some of the things I made and share them in a more organized fashion on the blog! 

    PS: As I mentioned on my last post, my dear friend and her team of fellow talented media students did a rad video project on a few foodies in the Madison area. I was honored to be a part of the project, and the video is HERE! Check out my nervous tendancies, as well as why I love a plant-based diet. You can find the pumpkin pie recipe HERE (<----it is a good one!).

    Cheers!!



    1. Smoothies!! Wow. I love smoothies (See herehere, here, and here for some of my favorite go-to recipes, with some being more of a treat!). Knowing that I could jam-pack my Vitamix with greens (usually spinach, sometimes kale), fruit and other superfoods like chia seeds, hemp hearts, coconut oil and my current favorite protein powder made me feel good about skipping eating the next 10 hours. JUST KIDDING!! But having a solid smoothie gave me an energy boost each and every morning. I at least get points, right? Breakfast is the most important meal of the day!

    2. Lemon + Turmeric + Apple Cider Vinegar Tonic: I snagged inspiration for this easy tonic from Oh She Glows. It is super easy, and doesnt' require fresh turmeric root which is usually hard to find here in WI. I would sip on this with my smoothie in the morning, and it really helped my motivation in keeping hydrated throughout the morning/afternoon.

    3. Tofu Scramble!! Made with my sister's homemade curry powder, tofu scramblin' was a quick and easy meal, either for breakfast or dinner...or lunch leftovers. Paired with a baked sweet potato (or steamed in the microwave), and sauteed kale, this made for a nourishing and filling staple. I did not press the tofu for any of the scrambles I made, and honestly...didn't notice a difference in the overall outcome of the dish. Time savers for the win!! 

    4. Coffee! Ok, not a food, but I need to share my most favorite coffee or tea creamer. It is simply 3/4 cup overnight soaked cashews, 2-3 soft pitted dates, 2 cups water and a small pinch sea salt. Blend until smooth, no straining required with the soft, soaked 'shews. Enjoy in your favorite hot beverage, including: rooibos tea, chai, matcha lattes, French press coffee, hot chocolate or even by itself for a decadent treat alongside a cookie or what have you. Inspiration credit for this creamer goes to York & Spoon. She is a rad lady-check out her page!!5. Banana + Oatmeal Breakfast Cookies: Filled with chia jam (I used strawberry) or topped with half a soft pitted date, these babies are oatmeal on the fly! Eating two of these supplies you with 1/2 cup oats, lotsa ground flax seeds, and a 1/2 of a banana! Yes! Great with nut/seed butter, Earth Balance or coconut butter. I followed this recipe, adding cinnamon, nutmeg and vanilla extract. Note: add dark chocolate next time. Win!!

    6. Hummus. Need I say more?? I made countless batches of hummus to enjoy on toast, with veggies or crackers or tortialla chips, or to pile on a baked sweet potato covered in tofu scramble. Hey, it may not be pretty food, but it tastes damn good. The red swirl is red chili paste...I picked it up on a whim, and am really loving it swirled in hummus...

    7. Pureed soups. So easy...and a great way to pack in the veggies! Check this one out (still one of my favorites-try adding butternut sqaush cubes for a fun winter twist!). I also love me a good butternut or kabocha or kuri (or a mixture thereof) squash soup, topped with sauted kale and vegan sausage (Field Roast Italian is what I used below). A quick and simple meal that leaves you with leftovers for lunch or dinner the next day. 

    8. Homemade nut and seed butters. I would make 1 batch per week, using 3-4 cups whatever nuts and seeds I wanted: usually a mixture of Spanish peanuts, sunflower seeds, cashews and/or almonds. I would toast them until they are brown and fragrant in a 350F oven, and then puree (i.e. tamp the shit out of the mixture in the Vitamix) with a pinch of sea salt. Wonderful snacking on with toast, apples, using in smoothies, or even making this rediculously delicious salad dressing (ps: almond/sunflower butter worked beautifully in that dressing!). I also discovered that if you roughly chop almonds, the roasty flavors in the final butter are enhanced...so if you're into that kind of thing, try it out!

    9. Fruit! A no-brainer. I munched on my fair share of apples, oranges, grapefruits and even managed to crack open 2 pomegranates. Candy from nature....along with chocolate. I ate a lot of dark chocolate...we won't go there...but I will share with you that I love the dark chocolate with sea salt from Theo. Yes, yes I do. You should probably get some...now. Oh, and dates+ homemade nut butter = heaven. Add in a sprinkle of sea salt on top, and you've basically have natures way better version of a Snickers bar.

    10. ICE CREAM!!!! Ok, ok. So I waited to treat myself with a pint of Lunay & Larry's (Chocolate Walnut Brownie = BLISS!!) until I was done with my defense. I am in love with Coconut Bliss products, and treated myself after having a celebretory Thai curry dinner the evening after my defense. The chocolate walnut brownie flavor is probably my second favorite thus far, with the ultimate favorite being the chocolate and salted caramel. Note to self: get more STAT!!!

    And that is it!! Thanks for checking in...I hope to be back soon. What are you favorite go-to foods when you are busy or stressed??



  • The Ultimate Plant-Based Pumpkin Pie

    Ok, I know I have already shared 2 pumpkin pie recipes, but guys...this one is pretty special. I mean, technically, you can't really make a vegan custard, with the eggs and milk and all...so why not just go full-force, and bust out some super rich and decadent plant-based ingredients, and make a unique pumpkin pie that is not only vegan, gluten-free and free of refined sugars, but also mega awesome? Yeah, I that is what I thought, too!

    (ps: I in no way want to put the perception our there that I am totally ready for the holidays. Let's be real here: I don't have my shit together. I am trying to write a thesis, defend, and graduate by late December. And I have a metric f*** ton of work left to do. But pumpkin pie makes these tasks a little less crappy, so if you're also stressed with school/work/life, I recommend taking a break, and making either variant of the pumpkin pies I have shared with you!)

    This pie is versatile. Don't want to make a full-on pie? Just pour the creamy filling into a parchment-lined 8"x8" pan, chill until firm, and you have yourself a) a delicious pudding-like treat, perfect topped with whipped coconut cream and some crunchy toasted nuts, or b) place in the freezer, and once frozen/firm, slice into squares for a fudge-like treat. (side note: leftover filling also makes a bomb oatmeal topping)The pie can be made up to 2 days in advance, simply cover the pie with plastic wrap so the filling stays moist (if you need to, you can smooth the top of the pie out after removing the plastic wrap). Leftover pie can be wrapped in plastic wrap, and frozen for up to 1 month. Eating it straight from the freezer is like a pumpking ice-cream pie. Yep-even another "versatile" way to enjoy this amazing pumpkin pie! You can also let the pie come to room temperature-it really is up to your preference. I find that slicing the pie is a touch easier when a bit cold, so feel free to pre-slice and allow individual pieces come to the desired temperature if needed.

    I had the pleasure of helping a friend with a project and her awesomely talented group had the patience to film an interview of me about this blog, as well as film me making this pie! I was nervous, but managed to not be too twitchy or spill anything all over my kitchen. It was truly a holiday miracle. Their project will also feature Fromagination (a local cheese shop on our capitol square) and Mob Craft Brewing. I can't wait to see the final product (but can wait to see how nervous/rambling I was! Ha!).Speaking of rambling, I think I will just get on with sharing the recipe. I do hope you try this for your next holiday get-together or potluck. This pie was approved by my dairy-farming family last Thanksgiving, so it can certainly please the palate of anyone that has a love for traditional pumpkin pie!!

    Note: this pie cannot be made nut free-sorry! For a delicious nut-free alternative, check out the cashew-less version of my take on traditional pumpkin pie here. Have the time to make your own pumpkin puree? Good for you-come make some for me! Just kidding. See here for my puree how-to! If you don't have time to do this, using one can of organic pumpkin puree is totally acceptable. No one will be the wiser, I promise. 



    Ultimate Plant-Based Pumpkin Pie // plant-based; vegan; gluten-free; soy-free; refined sugar-free // makes one 9" or 10" pie //

    Crust: 

    • 1 cup walnuts or pecans
    • 1 cup rolled oats, GF if needed
    • 2/3 cup soft medjool dates, pitted (if yours are a bit firm, soak them in hot water for 5-10 minutes, and drain throughly; they need to be soft to bind the crust)
    • 1 TB virgin coconut oil, melted + a bit more for greasing pan
    • 1/2 tsp cinnamon
    • 1/4 tsp sea salt
    • 2 strips of parchment paper for lining pie pan (optional, but recommended to help prevent sticking)

    Filling:

    • 1 cup raw cashews, soaked overnight or for 1 hour in hot water
    • 2 cups (or 1 15-oz can) pumpkin or squash puree, not pumpkin pie mix 
    • 6 TB virgin coconut oil, melted
    • 2 tsp cinnamon
    • 1/2 tsp freshly grated nutmeg
    • 1/2 tsp ground dried ginger, or 1/2" hunk fresh ginger
    • 1/8 tsp ground cloves
    • 1 tsp molasses
    • 2 tsp vanilla extract
    • 1/4 tsp sea salt
    • 1-3 TB plant-based milk, to help blend if needed

    Whipped Coconut Cream:

    • 1 can coconut cream*, refrigerated upside down, until firm
    • 1-2 TB maple syrup
    • pinch sea salt
    • optional: a glug of cognac, brandy or rum, or vanilla

    *the coconut cream CANNOT have guar gum in it; Trader Joe's has carboxy methyl cellulose, and still whips, FYI. For an entertaining, yet sad picture of the results, see last picture at bottom of this post! :D

    1. Make the crust: in a foor processor, pulse the oats, nuts, cinnamon and salt until medium-fine texture. Add the coconut oil and the dates, and pulse until it all comes together into a sticky ball. To know when you've processed enough, squeese a bit of the mixture in your palm-it should stick together. 

    2. Cut two wide strips of parchment that cover the width of the pie pan. Grease the pan, and then lay the strips of parchment accross in an "X". The coconut oil that you greased the pan with will help these stay in place. Oil or lightly wet your hands, and scoop crust mixture into pan. Distribute it evenly, and pat firmly into the pie tin. Use the underside of a measuring cup or a glass to help even-out. You want the crust to be firmly pressed in, but not too firm so that it becomes too compact so it doesn't come out easily when sliced (but if that DOES happen, you'll have the parchment strips to help coax pieces out).

    3. Bake the crust for 9-12 minutes, until it is fragrant and golden. Take crust out to cool while you make the filling.

    4. Make the filling: combine all the ingredients in a blender, and puree until completely smooth. Taste and adjust spices as desired. If using a conventional blender, it may take 3-5 miutes for the mixture to blend to complete smoothness. Scrape down the sides as needed. If the mixture is too thick to blend, then add a few TB of plant-based milk or water. Once smooth, simply pour into the baked and slightly cooled crust. Smooth out, and then refrigerate for at least 4 hours, up to 2 days ahead of time. Pie can be frozen whole or in slices, wrapped tightly in plastic wrap and put into another container to prevent freezer burn.

    5. Slice straight from the fridge, or freezer. Pie is easiest to slice when cool, but you can let it warm up as you see fit. Top with whipped coconut cream, and enjoy!

    To make coconut whipped cream: open the coconut cream as you had it in the fridge (open the bottom of the can!). Empty the watery contents into a jar, and reserve for a smoothie. Scoop out the thick, cold coconut cream into a large bowl, or the bowl of a mixer. Mix with a whip attachment (or just with beaters), until light and fluffy. Beat in the maple syrup, sea salt and booze if using. Can be whipped a few hours ahead of time, and placed in the fridge. Re-whip a touch with a whisk right before serving if your coconut whip deflates while sitting. 



    Crust: this is the texture of the oats and nuts that you'll want to aim for. Not too coarse, or else the mixture won't stick, and not too fine or the excess oils released from the nuts will make this too...well, oily, and like nut-butter.In with the *soft* dates (if they aren't soft, soak in hot water for 5-10 minutes, and drain thoroughly). Pulse until you have a mixture that sticks together when squeezed in your palm.Ok, now prep your pie dish by laying 2 strips of parchment cross-wise in a coconut-oiled pie dish (this is an extra precaution for if your pie crust sticks and you cannot manage to get pieces out! Simply lifting up simultaneously on the parchment flaps will get the pie loosened for easier cutting if the crust sticks).Ok, now pat the crumbly crust mixture into the dish, getting it as even in thickness as you can muster. I like to oil or wet my hands a bit to prevent sticking. To finish the edges and make it all even-like, use the bottom of a measuring cup or a glass...lightly oil or wet that, too! Sticking=the devil.Bake at 350F for 9-12 minutes, or unti fragrant and just starting to turn dark brown around the edges.Ok, while the crust bakes, get on with the filling! I love this part. The filling stuff! Simply throw (ok, not throw, gently pour/scoop/etc) into a blender, and....blend until completely smooth! It took me about 2 minutes in my Vitamix, but when I used a conventional, it look me about 5 minutes. Scrape down the sides of the blender container as needed. Taste, and adjust sweetness and spice. This filling. So. Beautiful! The color gets me everytime. Just makes you want to smile, and shove your face in it. Right? Ok, now this is the part where you can diverge into pudding (place into a bowl and chill), freezer "fudge" (into a lined 8x8" pan and freeze until firm enough to cut into chunks) or carry on as pie! We'll make pie. So, scoop into the baked crust, smooth, and chill for at least 4 hours, up to 2 days ahead of time (just cover it so it doesn't dry out on top!). Slice into whatever size pieces you'd like, whip some coconut cream, and serve! Highly recommend enjoying a piece for breakfast with hot coffee or tea. So rich. So decadent. So not like your traditional pumpkin pie, but so delicious and full of pumpkin and spice! I love it. I hope you do to! If you do make it, let me know how it goes! Cheers and happy (early) Thanksgiving!ps: this is how whipped coconut cream looks WITH guar gum (lesson learned for you-don't repeat my mistakes!)

  • Happy Halloween + Chocolate Buckwheat Granola

    Happy Halloween!! I hope everyone is either carving pumpkins (we did for the first time in a loooong time), drinking lots of cider (spiked with bourbon/whiskey if needed), and soaking in the last day of October. What month! It flew by. That is scary. Kinda like how today should be!! Boo!

    I am taking the morning off from school. First, I'll be having a breakfast with my bestie: pancakes, mimosas, homemade hashbrowns if I am ambitious enough/can convince my boyfriend to peel and grate the ptoatos, bloody Mary's for those who like tomato juice (i.e. not me), coffee, etc...you know the drill. I'll probably make a scary green smoothie, too, cause that's how I roll. After that, we'll be hauling our full bellies to the Badger game!! My friend, Shannon, is usually awesome enough to drag my sorry bum to a home game once a year. She rocks at school/Wisconsin spirit, I do not. But, I will be wearing a cute vintage red sweater....so that counts right? Go Badgers!! After the game, I'll be doing some sort of movie marathon and stuffing my face with chili and cornbread with my boyfriend. I mean, it is a holiday....

    I wanted to share this super tasty, excuse-to-eat-chocolate, crunchy and great-for-you CHOCOLATE granola today. It seemed like the right thing to do, on a holiday that is usually full of candy. Not that there is anything wrong with that on a day like today, but maybe give your body some lovin' with some nourishing and tasty granola while your at it. This granola does contain sugar, but hey, you're already eating granola...so live a little. I am usually a purist when it comes to granola, but the strong cocoa or cacao powder really needs a sweet backdrop to shine. You may be able to use more liquid sweetener, but be careful, as it may burn due to its higher fructose content (especially agave and honey!)...and as you may have guessed, this granola is already dark, it is hard to tell if it has burned. If you do substitute the sugar for a liquid sweetener, I'd love to hear about it!

    This stuff is SUPER easy to throw, erm, mix together! To make it even more speedy and reduce dishes, I used the weight measurements for most of the ingredients (but feel free to use your volume measures if you don't have a kitchen scale, both are included!). I initially planned to send the lot of it to my sister for her birthday last week, but decided against it. I thought some gluten-free and vegan brownies, choc full of walnuts, dark chocolate and topped with Maldon were a better brithday treat...no? Well, at any rate, the hardest part about this recipe is waiting for it to bake. 

    ps: this stuff would still make a great gift. Pour some in a jar + ribbon + label = insta gift!! 

    And the BEST part? You get chocolate milk after you eat a bowl of this stuff! Kinda like a hippy-dippy version of Cocoa Pebbles! I enjoyed my first bowl with a fresh batch of homemade almond milk, but do your thing, and use whatever type of milk is your jam. The original recipe is from Sarah over at My New Roots. I recently picked up her book for a gift for my sister, and after reading through the copy I shipped to her, I HAD to order myself one! So glad I did, because that book is amazing, and full of creative, delicious looking recipes. I can't wait to use it more!!

    So happy Halloween, or just Saturday. Enjoy your day, and revel in October's last stance! Happy Granola'ing!!!

    Notes: as mentioned, this recipe does contain cane sugar. Feel free to experiment with liquid sweetner, but be cautious of burning. Indeed, this granola is dark, so you'll want to keep a close eye on it and taste it towards the last 10 minutes of baking, as Sarah mentions in the original. The buckwheat groats are NOT kasha. Kasha=toasted buckwheat, raw buckwheat groats=raw not toasted buckwheat groats. Get the latter, not the former, since you're toasting your own! Look in the bulk aisle of a well-stocked grocery store, co-op or Whole Foods. And please don't skip them, their crunch is integral to this recipe, and they are super good for you and your digestive system! To help boost the fiber even more, and lend binding power, I added 2 TB ground flax seeds. After munching on the finished product, I could see replacing chia seeds with ground flax entirely, but up to you. To also help bind this stuff and make it more easy to digest, and other granolas, I always process a portion of the oats and all the nuts in my food processor for a few seconds. Feel free to not do this, and stick to the original's recipe instructions, but I find that the final granola is so much more aromatic and delicous if I give some of the hearty ingredients a quick blitz in the food pro. And last, but most importantly: I had to resist the urge to throw in some chopped super-dark chocolate or even some high-quality chocolate chips. I suggest you strongly consider doing this...or just add some of your favorite dried fruit as you eat it. Noms all around!



    Chocolate + Buckwheat Granola // plant-based; vegan; gluten-free; soy-free // makes about 8 cups of granola //

    • 3 cups (300g) gluten-free rolled oats 
    • 1 cup (200g) buckwheat groats (not kasha, see note above)
    • 1 1/2 cups (65 to 80g) shredded or flaked unsweetened coconut (I used finely shredded, but the big flakes work too)
    • 1 cup (125g) hazelnuts, walnuts, almonds, pecans, or combination thereof (I used 50:50 hazelnuts:walnuts)
    • 1/4 cup (30g) chia seeds (or sub with ground flax)
    • 2 TB (15g) ground flax seeds (optional, don't add if you use 1/4 cup ground flax above)
    • 1/4 tsp sea salt
    • 1/4 tsp cinnamon
    • 1/4 cup organic cane sugar, sucanant, or coconut sugar
    • 1/3 cup maple syrup, agave or honey
    • 1/3 cup melted virgin coconut oil
    • 1 tsp vanilla
    • 1/2 cup (120g) raw cacao powder (I used this one) or good quality cocoa powder (either Dutched/alkalized or natural would work here)
    • Optional Add In's Post Bake: dried fruit, like cherries or cranberries or apricots would be delish, or even some extra dark chocolate chunks or chips. Note: I like to add my dried fruit as I eat granola, not mix in the entire batch as it tends to dry out and get too chewy for my taste. 

    1. Preheat oven to 350F. Line a large baking tray with parchment. In a small bowl or sauce pan, melt the coconut oil in the microwave or stove. Stir in the sugar, liquid sweetener, sea salt, cinnamon, vanilla and cocoa/cacao powder. Stir until completely smooth and set aside.

    2. Measure or weigh out the nuts and half of the oats into the bowl of a food processor. Pulse a few times to break up the nuts and oats until you have medium pieces. Dump into a large bowl, and measure or weigh out the remaining ingredients.

    3. Pour the wet chocolate mixture over the dry mixture, and stir well to combine. Taste, adjust cinnamon, sea salt and sweetness if desired.

    4. Dump onto prepared baking tray, pressing down firmly with your hands or the mixing tool you used. Bake for 20 minutes, give it a good flip/stir, and firmly pat back down onto the sheet using your stirring tool. Bake for another 10-15 minutes, stirring a few times during these last minutes to ensure the granola isn't burning by tasting it and smelling. Once done, shut the oven off, crack the oven door at least half-way, and allow the granola to sit undisturbed (I like to let it sit overnight-I keep it in the oven to allow the residual heat to firm it up and to also keep it out of my sight to avoid eating a ton of it out of the oven-you can also cool it on a cooling rack). The granola will firm-up and get more crunchy once cooled. Break up and store in an air-tight container. Lasts for a few weeks at room temperature, or for up to 3 months in the freezer. 



    With everything in your pantry now in this granola, you can feel like a superhero! A granola superhero. Boom!I always pulse half the oats, and all of the nuts for my granolas. I really love the texture, and find that the final granola is much more aromatic and well...nutty!

    The chocolate goo holding this stuff together. Mmmm...chocolate goo....Everything all mixed, ready to bake. This mixture itself tasted pretty rad.

    Ok, now using the mixing tool or your hands, pat the granola down firmly onto a parchment lined baking sheet, and bake! Taste towards the last 10 or so minutes of baking, to make sure this stuff isn't burning.And after baking! This stuff smells like a brownie baking. No joke.Put into an air-tight containe or jar, and enjoy! With homemade almond milk, this was truly a hippy-dippy spin-off of cocoa pebbles. Yessss!And chocolate milk after!And plenty more for later!!!

  • Sweet Potato, Coconut + Carrot Soup

    So, NOW it is *officially* autumn! The vernal equinox hit at approximately 4:23AM this morning, according to the Farmer's Almanac. How do you feel? Do you have pumpkin spice raining down on you as you walk through the new autumn sunshine? Did you grab your favorite latte on the way to school or work? Did you turn into a pumpkin? Well, I didn't see rainshowers of pumpkin spice this morning, or grab a latte, or turn into a pumpkin...but I do know what I am doing tonight to celebrate the new season: enjoying a piece of frozen pumpkin pie back from July! I made my favorite recipe with a creamy cashew base (will share, of course, but later this year!) for a birthday, and had a few pieces to stash away for later in the freezer. Yesss! Can't wait. (and yep, you read correctly: I made a pumpkin pie in July!). 

    But you know what else? I have been dreaming about sunny-orange soups made from squash, sweet potatoes, carrots, red peppers, apples, pears, and all of the fall produce...I just love a good squash soup on a chilly evening. How 'bout you? 

    This one was a bit different, since I wanted to play with the flavors a bit, and make it lighter. Since I fail everytime I attempt to make thai food, I wanted to spice this with curry in mind...probably the closest I'll get to successful thai-flavored food in my kitchen in the near future! The coconut milk lends a rich and creamy, slightly sweet note that goes so, so well with the other flavors in this soup.

    I had some beautiful CSA carrots to use, and a plethora of sweet potatoes in our crisper to cook with as well (and my new Vitamix to play with too...smoothest soup I have ever graced my tastebuds with!) The spices in this soup make me so happy-and they are so good for you, too! Can't beat that. Now, this soup is served hot, but it isn't overly heavy, so you can enjoy it on a not-so-cool evening, or ramp it up with your favorite toppings (crispy chickpeas, toasted peptias or sunflower seeds, drizzles of coconut milk, sprinkles of cayenne...) to make it heartier (that's what we did). You could also serve it with a side of your favorite bread, naan, or socca

    This soup is a win, and I'll for sure be making it again. I was almost regretting not making double the amount, as this soup would be ideal for freezing (or just eating a ton of!!). It is simple, quick, and makes you feel like jumping in a giant pile of autumn leaves when you tuck into it! I have to thank this lovely blog for the recipe inspiration. 

    Happy Autumn'ing!



    Sweet Potato, Carrot and Coconut Soup // plant-based; vegan; gluten-free; soy-free; sugar-free; nut-free // makes about 8-10 cups of soup // 

    • 2 tablepoons coconut oil or olive oil
    • 1 medium onion, roughly diced
    • 4 medium cloves garlic, peeled and smashed
    • 4 teaspoons chopped fresh ginger (you could use 2 tsp dry, but the fresh is best here!)
    • 4 cups vegetable stock 
    • 1 large sweet potato, peeled and cut into ~1½" pieces
    • 4-5 large carrots, peeled and cut into ~1" slices
    • 1 teaspoon coriander
    • 1 teaspoon garam masala (or 1/8 tsp grated nutmeg, scant ¼ tsp cinnamon)
    • ¼ tsp ground turmeric
    • ¼ tsp smoked paprika
    • 2 teaspoons yellow curry powder (mine was mildly spicy)
    • 1 teaspoon sea salt, plus more to taste
    • ¼ teaspoon cayenne pepper, plust more for topping
    • 1/2 of one 15-ounce can coconut milk, plus more for topping soup
    • toasted sunflower or pumpkin seeds and/or crispy baked chickpeas for topping
    1. Cut all veggies, and add to pot with coconut oil. Cook for 5-7 minutes, until onions start to get tender. Add stock, and cover with lid. Cook until veggies are tender.
    2. Transfer to blender, add spices, and blend. Add coconut milk, taste and blend again.
    3. Serve with extra coconut milk on top, cayenne, toasted nuts/seeds of choice, and crispy/fried chickpeas. Great with your favorite bread, too!

    The carrots were too beautiful and tasty...fresh organic carrots >>> store bought carrots any day.

    Chop up sweet potatoes, carrots, onions, garlic and fresh ginger-you're well on your way to a super delicious and nourishing bowl of soup!!

    All of the spices....

    Saute, simmer, puree and top it off with whatever you'd like. This soup cannot be beat in color, flavor or nutrition. Win!



  • 7 Vegetable Power Soup + New Goals!

    Does anyone else get the urge to clean, re-organize and start fresh with a new school year? I know that technically, the semester started for me 2 weeks ago (I think...), but who is keeping track?? I purged my pantry, organized my closet and donated a huge bag of clothes, and cleaned/inventoried the freezer...it is 95% frozen tomatoes and 5% other stuff. Ha! 

    Also in light of the new "year", I decided to *finally* cave, and purcahse a Vitamix! So far, I am loving it, and no noise complaints from our neighbors...my plan is to make them a smoothie if they do complain, and also convince them to get a rediculously high-powered blending machine. I mean, it is for your health....but more on that later.

     This is my last semester of grad school, and what a journey it has been so far. Now, to finish my research, write my thesis, defend said thesis and graduate! Phew...I have a lot to do!! And, because I am a crazy lady, I have signed up for a half marathon in November. What can I say? I have goals to meet! This will be my 9th (!!) half marathon, and I really, *really* want to work hard, stay on track and meet my two-hour (or less) goal. My best time so far is 2:06, so I am staying positive and getting those long-runs in. Recently, I have been trying to re-train my body and mind for a new tempo pace. I usually run ~9:45 on a good day, and 9:15-9:30 on a really great day. My goal is a start hitting that 9:20-9:30 mark more on shorter training runs...and so far, I have accomplished this the past 2 weeks. Yeehaw!  

    But those long runs? I have to be honest....they are hard! And they never get "easier", but I have learned how important your mental state of mind is in order to complete these and feel strong. I guess that is why they call it "endurance" running?...well, at any rate, I have also learned that making an effort to fuel my body properly before and after to get the most out of those long runs is best. This weekend, I made this hearty, put-a-kick-in-your-step 7 vegetable soup. 

    This stuff is not playin' around. It is full, I mean FULL of good stuff for you: complex carbs, plant protein, fiber, B-vitamins, minerals, cruciferous veg...The hefty dose of nutritional yeast gives this soup a cheese-y flavor and richness, while the veggies make it all savory...and sweet cause sweet potato and carrots are in there partying too.

    This soup is super flexible: you can use less veg stock for a heartier stew-like concoction, or add more for a thinner soup. Don't have sweet potato? Try using squash (the original found here uses delicata). Don't have broccoli and/or cauliflower? Just use one. Want it sweeter? Add more sweet potato. Want a chunkier-texture? Don't puree it all or ease up on the blending step. Don't have nutritional yeast? Then get some, cause it is waaaay to good for you not to! You get the idea....the soup is also freezer friendly. Just sayin'. 

    Now, toppings...you could have sooo much fun with toppings with this soup! I went a simple route, using oodles of toasted pepitas and a sprinkle of cayenne. Here are some others ideas I dreamed up:

    • crispy cubes of tofu or croutons
    • crispy roasted garbanzo beans with a drizzle of lemon tahini dressing 
    • coconut milk or cream, and a sprinkle of curry powder for a thai-like flavor
    • marinated and baked tempeh or toasted nuts, and a drizzle of maple syrup
    • hummus or avocado slices
    • *all* of the above... :) :) 

    Whatever you top it with, I highly suggest some sort of carb-laden goodie to pair with this. We enjoyed thick slices of whole-grain bread, slathered in hummus, pesto, avocado slices, to dunk into our bowls. So satisfying. Clean out that fridge, and make this soup to fuel your goals...running, school, whatever! You can do it!!

    Note: since I used cauliflower in this soup, the second day we enjoyed it the flavor was much more pronounced. Still tasty, but if you're faint of heart when it comes to super "aromatic" vegetables like cauliflower, then I suggest bumping up one of the other vegetables instead. 



    7 Vegetable Power Soup // plant-based; vegan; gluten-free; soy-free; sugar-free; nut-free // makes ~10-12 cups // 

    • 1 small head cauliflower, florets/tender talks only
    • 1 small bunch broccoli, florets/tender stalks only
    • 2-3 carrots, chopped
    • 2-3 stalks celery, roughly chopped
    • 1 sweet potato OR 1 small sweet squash, such as delicata, butternut, kabocha, about 2 cups chopped and peeled if necessary (i.e. if using buternut or kobocha-they have tough skins!)
    • 1 medium onion, chopped
    • 3 cloves garlic, peeled and roughly chopped
    • 2-3 TB olive oil or coconut oil, or other cooking oil you like
    • 5 TB nutritional yeast 
    • 4-6 cups vegetable stock
    • salt and pepper, to taste
    • 1/4 tsp cayenne and/or smoked paprika
    • Squeeze lemon (optional, but brightens the flavors)
    • toppings of choice: toasted pepitas, cayenne, hummus, etc. see above for ideas!

    1. In a large pot, heat the oil and add the garlic cloves and onion. Chope the other veggies, taking care to get them roughly the same size, but you'll be pureeing the soup in the end so the pieces don't have to be perfect. The smaller you chop them, the quicker they will cook. 

    2. Once everything is added, sautee over medium heat for 5-7 minutes, until everything is heated through. Add in a splack of the stock, place the lid on and allow to cook until tender, about 10-12 minutes. Stir once or twice to make sure it isn't burning/sticking to pan.

    3. Meanwhile, prepare and measure vegetable stock (I used organic vegetable stock concentrate for a speedy option). Once the vegetables are tender, add in the liquid, and bring to a simmer. Add the remaining ingredients, then add contents to a blender (puree in batches if needed), or use an immersion blender to puree. 

    4. Heat soup up again, as it will be slightly cool from blending, then serve with desired toppings.  



    One of the many powerful and good-for-you vegetables in this soup: broccoli!

    Everything after a quick cook, and ready for the blender.

    Done! Super quick and satisfying. 

  • Easy Cauliflower Cheeze Sauce

    Happy Labor Day! I hope you all are recovering from the weekend, and had a chance to relax this weekend. It has been a good one for us, and a well-earned break. On Friday evening, we checked out the new Estrellon by Tory Miller. We loved the new space, and the tapas. Highly recommend patatas fritas (uhh, fancy for AMAZING french fries! If you don't want aioli, ask for a side of the tomato sauce they use on the patatas bravas, since it is basically ketchup's better half), the tomato bread, and the marinated olives. So good! We then walked our full bellies over to the Edgewater, and grabbed a after-dinner drink that we enjoyed outside by the lake. Perfect evening! Saturday was cleaning, prepping and organizing, and yesterday we celebrated my grandma's 90th (!!!!) birthday! Good stuff all around.

    But please, brace yourself, for the end-of-summer harvest is still in full swing! Our fridge is bursting with veggies. Some I honesty have no idea what to do with. Brusselini? Is that broccolini's evil cousin?? 

    Lately, it has been all about the simple food. Our staples have been pesto and tomato pasta (or slices of tomato slathered with fresh pesto, sprinkled with Maldon, on toasted bread), fresh salsa with crunchy chips and creamy guacamole, and hummus [check out this roasted jalapeno version! So good!!] with various things to dip in it, like fresh veggies, bread, tortilla chips...). 

    But honestly don't feel a bit of culinary guilt about simplicty these days...with all the amazing produce we have around. It is so bountiful, at one point a few weeks ago, we had five cauliflowers ("cauliflowers"...is that the plural of cauliflower? or is it just "5 cauliflower"?...??) in the fridge from our CSA. And speaking of, do you know how to deal with 5 large heads of beautiful organic cauliflower? Well, here is what I did: 1) blanch and freeze a ton, 2) mash one head up with potatoes for some amazing mashed comforting goodness [note: we had to blast the a/c to get a cold-season feel to enjoy these in the hot weather!!], and 3) use one for this flavorful "cheese-y" sauce, which is also freezer-friendly. Take that, cauliflower!!

    I really wish I could remember where I got this recipe from, but I assure you it is a mish-mash of the standard vegan cheeze-y sauce featuring great-for-you veggies, cashews and seasonings. Rather than leaving you feeling like you've eaten a cow, you feel nourished after eating this! So please, give it a try, even if you are a classic mac die-hard fan. Yes, it will taste different from the traditional stuff, but I assure you that this sauce is still creamy, savory and delicious. The nutritional yeast in the recipe is a must, as it lends that savory, cheese-y flavor to the sauce and also gives it yellow color. If you'd like to bump-up the yellow color a bit more, add a pinch of dried tumueric. I added a bit of miso paste because it lends a savory, complex flavor to the sauce, but is completely optional. 

    What we did is this: we enjoyed the sauce for 2 meals of mac n' cheeze, then bumped up the spice factor with hot sauce, a dash of cumin, and some chipotle in adobo for wicked nacho-cheeze sauce that was perfect with homemade lentil walnut "meat", salsa, guacamole and tortilla chips. For fresher mac n' cheeze, make fresh pasta and mix in the sauce for each meal you'd like to make the mac n' cheeze. This entire batch is enough for 1 pound of pasta. 



    Creamy Cauliflower Cheeze Sauce // plant-based; vegan; gluten-free option; soy-free option; sugar-free; oil-free option // makes about 4 cups of sauce // 

    • 1 small-medium head cauliflower, florets only
    • ½ cup cashews, soaked overnight or for ~30 minutes in boiling hot water
    • ½ cup + a few TB water or unsweetened, un-flavored plant-based milk 
    • 4 heaping TB nutritional yeast
    • 1 TB shoyu, tamari, liquid aminos or soy sauce
    • 1 large clove garlic
    • heaping ¼ tsp dijon mustard
    • ¼ tsp chili powder
    • ¼ tsp garlic or onion powder
    • ½ tsp sea salt, plus more to taste
    • 1 TB lemon juice plus more to taste
    • ¼ tsp turmeric, for color (optional)
    • 1 tsp miso paste for additional savory flavor (optional; I used dark red soy miso, but use garbanzo or another legume-based miso for soy-free)
    • Pasta of Choice (use a gluten-free variety if needed)

    1. Place the florets in a large pot with 1" to 1.5" of water in the bottom. Place a lid on and steam florets until tender, about 6-7 minutes. 

    2. As the florets steam, place everything else in a blender. Drain the florets, and add to the blender. Puree until smooth, taste for seasonings. If needed, add a few TB of water or plant-based milk to help the mixture blend. Adjust and re-blend as necessary. Note: if using a conventional blender, it may take a few minutes to get the sauce smooth. Stop and scrape down the sides of the blender as necessary.

    3. Stir into your favorite pasta, or spice with cumin, chipotle in adobo and hot sauce for a nacho-cheezey sauce perfect for dipping chips in. 

    4. Sauce will keep for 3 days in the fridge, or a few months frozen.



    Cauliflower...who knew it could be so great for you AND make a creamy, dreamy sauce?! Serioulsly, give this stuff a shot! I think good ol' Cauli will surprise you. 

  • Citrus & Basil White Sangria

    Have you been eyeing those bottles of pre-made sangria at your local store? Well, I am here to save you. Don't do it. Seriously, just walk away. It is never as good as you think it will be, and is likely full of sugar...not that you're looking for a health beverage when sipping the 'gria, but if you're going to treat yourself, at least do it with quality ingredients!

    This week, I proclaimed that I needed to take part in more summery activities, despite being busy at school. A picnic dinner was in order!! I made an effort to prep extra pesto and tomato pasta the night before (still loving the gluten-free pasta from Trader Joe's!), using CSA basil and some homegrown tomatoes. And, to make it super special, (drum role!) sangria to sip on while enjoying the evening. Needless to say, I was impressed with myself, considering the past 2 weeks have been super busy and quite stressful at school (read: a major impetus for making this white sangria was the fact that I may or may not have left a bottle of pinot in my freezer, thus renduring the cork to almost explode out of the bottle, leaving my freezer a wine-y, sticky mess; I think mostly frozen white wine is the perfect occasion to make this sangria, and laugh at the crappy last week you had while sipping on the repurposed wine). PS: those are basil flowers floating on top of the 'gria. They are super fragrant and of course, totally edible.

    This sangria is a bit lighter than the traditional red sangria. It has a heavy note of citrus, is fortified with white wine and brandy (or cognac, which is all I had on hand; feel free to use either, or even triple sec if you have it), and is then elevated to a summery level with a basil simple syrup. I have seen recipes that call for various fresh fruit and berries (peaches! raspberries! strawberries!), so add those as you would like. Seriously, who ever complained about boozy-wine marinated fruit on a hot summer evening? If you don't have basil, you can omit it. Mint could be a sub, but it may combat the brandy/cognac flavor...if you try the mint, let me know how it goes! If you'd like to take the sangria to a lighter level, consider topping off glasses of this with sparkling water or ginger beer. Either way, cheers to summer-get out there and enjoy it while it lasts! 

    PS: not a fan of white wine? Or prefer the more traiditional red sangria? Check out this recipe at Minimalist Baker! I may have to make this one for the weekend ahead...!



    Citrus and Basil White Sangria // plant-based; vegan; refined sugar-free; nut-free; oil-free; gluten-free // makes five 8 oz. cups, enough for 2-3 people to share //

    • 1/4 cup water
    • 1/4-1/2 cup agave, honey or coconut nectar (I used 1/4 to keep it not too sweet; you can use sugar in a pinch)
    • 10-12 large basil leaves
    • 1 bottle white wine (I used Italian Pinot Grigio)
    • 3 oranges or similar cirtus, or 6 clemintines, cut into thin slices 
    • 1/2 grapefruit, cut into thin half moon slices (I used an organic white grapefruit)
    • 1 lemon, yellow skin peeled into 1" wide strips (I got about 6 strips)
    • 1/4 cup brandy or cognac 
    • 1/4-1/2 cup orange juice (I used freshly squeezed, but quality bottled juice works too)
    • optional: sparkling water or ginger beer; fresh berries or peach slices, or other fruit desired; additional basil leaves and flowers.

    1. combine the water, sweetener, halve the lemon strips, and basil in a small pan. Heat to a gentle simmer (if using sugar, be sure it is all dissolved).  Off the heat, and steep for 10-20 minutes. You may do this up to 1 day ahead, and simply place the basil infusion into the fridge in a covered container or jar. 

    2. In a large jar or other container that will hold ~5 cups, combine all the ingredients, other than the sparkling water or ginger beer if using, and any berries/fruit you want to garnish with.

    3. Allow the sangria to steep for at least 20 minutes, up to overnight. Pour into glasses, topping off with sparking water or ginger beer, and garnishing with additonal fresh fruit if desired. The sangria can sit in the fridge in a glass container with a lid for a few days while you enjoy it, or can even be made several days ahead. Enjoy!



    All the stuff!

    The citrus. I love the colors!!

    My super tiny and cute 8 oz. copper pot with the basil, water, sweetener (I used coconut nectar) and lemon peel. Why? Because this is a great excuse to use such a tiny pot, and because my Dad got it for me for christmas last year...so there!

    The finished sangria! This was 24 hours after I prepped it. The flavors steeped, the fruit got boozy, and I got increasingly excited about drinking this as the day progressed. Totally easy and worth it! Cheers!

    Refreshing, slightly boozy, a little herbal from the basil, and a bit tart from the grapefruit. Of course, I sprinkled some basil flowers on top...cause why not?

    Cheers to summer!

  • Simple Summer CSA Veggie Salads: Easy Detox Salad + Easy Cabbage Slaw

    Happy summer to you! It is in full swing: hot, humid and relentless feelings of just wanting to lay on the couch in front of a fan with a good book. The past month of July has been pretty decent in WI, but the weather has finally started to be like it should be here-essentially like an armpit. So enter lazy meals requiring minimal effort, leftovers for the next day, and ingredeints that won't weigh you down! 

    Despite my intense craving to make a batch of chocolate chip cookies (stress....I blame you!!), I made this super easy "detox" salad. Yes, I know our bodies do a pretty darn good job of detoxifying and filtering nasty things we are exposed to every day, but sometimes, it feels great to eat food that makes you feel lighter and healthier (especially during the summer and stressful times!). Our CSA has brought us some amazing broccoli and napa cabbage, and last week, my Mom surprised me with some really beautiful cauliflower with purple tones to it! Way to feed the broke grad student daughter, Mom!! The week previous, she gave me a literal grocery bag full of bok choi. I can feel the love!!

    The detox salad below features broccoli, cauliflower, carrots, sunflower seeds and currants (or raisins). The original recipe calls for any herbs you'd like, but this time, I left them out. Partially because I have other plans for my parsley, and otherwise because I feel that the flavors of the brassica and fresh carrots are standouts on their own. They don't really need any boost, besides from a hefty squeeze of lemon and some sea salt. 

    The recipe also calls for kelp. Don't fret if you don't have it, it is entirely optional. However, sea vegetables are rich sources of iodine, can be used as a lower sodium alternative to salt, and other minerals such as calcium. Iodine intake is important for our thyroids, and research suggests helps mental function, energy levels, and bone health. So really, maybe try some kelp? The product here is the one I recently purchased. I have been sprinkling it here and there on my savory foods. It has an earthy flavor, but is not super noticeable unless you go really heavy handed with it. 

    The cabbage slaw below, also featuring a fellow brassica veggie, is likewise super simple. It is crunchy, tangy, kinda sweet, and refreshing! My boyfriend's mom makes a similar slaw, so used that as the inspiration. I think I did pretty good, considering no recipe to work with! I used a giant head of napa cabbage from our CSA, and loved the mild cabbage flavor it has. However, feel free to use regular green or white cabbage. Not sure how red would work, but assume that the heartier texture may impact the results-but feel free to try it! For a peanut-free version, I used toasted sunflower seeds, but you can easily substitue peanut if you'd like. 

    Try these refreshing and easy salads as a side for a meal, a main component to a salad, or up the protein content with some of your favorite tofu or tempeh. Or, you could enjoy with some hummus! I mean, don't we dip raw carrots, broccoli and cauliflower in our hummus anyways? I rest my case! 

    Note: I toasted my sunflower seeds for the recipes below since I love the flavor of toasted sunflower seeds; the nuttiness really pairs well with the strong flavored veggies here! For the detox salad, I used only currants for the recipe, but the original calls for a combo of raisins and currants, so please you what you'd like or have around. 



    Detox Salad // vegan, gluten-free, nut-free, oil-free, sugar-free // makes about 8-10 cups //

    • 1 small to medium head broccoli, trimmed of leaves and big stems
    • 1 small to medium head cauliflower, trimmed of leaves and big stems
    • 2 large or 3 smaller carrots
    • 4-6 TB lemon juice
    • 1/2-1 tsp sea salt
    • 1/2 cup sunflower seeds, optionally toasted
    • 1/2 to 1 cup raisins or currants
    • Optional: fresh herbs, such as parsley, to taste
    • Optional: 1-3 tsp kelp granules, or other sea vegetable

    1. Wash and trim all your veggies. Using a food processor (or you can chop by hand), process smallish pieces of the broccoli, cauliflower and carrots until medium-fine textured. 

    2. In a large bowl, toss the veggies with the remaining ingredients. Taste for seasoning, and adjust as necessary. Salad will last 4-5 days in a covered container in the fridge. Serve with you favorite hummus, or other protein source and some greens for a light, energizing meal. 



    Cabbage Slaw // vegan, gluten-free, nut-free, refined sugar-free // makes about 4 cups //

    • 1 medium to large head napa cabbage
    • 2-3 stalks celery
    • 1 1/2 TB sesame oil or toasted sesame oil
    • 2 tsp sugar, agave nectar, maple syrup or honey 
    • pinch sea salt
    • 1 1/2 TB rice vinegar or apple cider vinegar
    • 1 1/2 TB soy sauce, tamari or liquid aminos (or whatever soy sauce product you use!)
    • 1/2 cup unsalted sesame seeds (or roughly chopped peanuts), toasted

    1. Toast the peanuts or sunflower seeds. Set aside to cool.

    2. Discard any rough leaves on the cabbage. With a sharp knife, cut into very thin ribbons. You can cut these in half to make the pieces shorter if desired. Place in a colander, and wash with cold water. Drain and allow to dry. Wash the celery, and then cut each stalk in half lengthwise. Chop into thin pieces.

    3. In a large bowl, mix together the remaining ingredients for the dressing, and taste for you preference. Adjust as you see fit. Add all the cabbage, sunflower seeds and the celery. Toss thoroughly to coat everything with the dressing. You can enjoy right away, or allow this to sit up to 3 days in the fridge in a covered container. 



  • Easy Zucchini Gratin

    Hey. You guys all know what is going down: summer!! Whether that means vacations, afternoons sipping iced coffee on a deck or porch, evenings with fun cocktails or beers with friends, or a hot day with a copy machine for the next two weeks to prepare for a short course at school. You know-however you choose to celebrate the season, please do it!! Relax, enjoy, watch the sunset. After this crazy week, I plan on getting away to a semi-remote cabin by a lake, and soaking in some sun. There may be kayaking (kayak-ing?) involved, as well as campfires. Oh, and pudgy pies. You know-those square cast iron contraptions that you stuff bread in, top with delicious fillings, and cook over an open fire. Yep...it is happening. I am still on a quest for some vegan marshmallows, 'cause I may just have to make a s'more with some of the 12 bars of Mast Brothers chocolate I got in NYC in May. Why? Why not?!!

    Anyways, enough with my blabbing. Our CSA has graced our kitchen with some delicious zucchini and summer squash this season. Usually, I just grate them all up, and make bread. But this year, I have been more creative! See: Fried Zucchini Pasta Salad. 

    Also, I want to introduce this super-duper easy and tasting side dish perfect for summer get-togethers, a lazy summer dinner, or just when you have a ton of zucchini and summer squash laying around!! 

    I adapted the recipe and method from Minimalist Baker. Love those guys!! They provide such good, simpy and truly delicious recipes and inspiration. This gratin is no less: I went the super lazy route and did not saute anything before assembling the gratin, and used chopped garlic scapes in place of the asparagus the recipe originally called for. While the flavors are super tasty and fresh on their own, as I was shoving the finished gratin in my face, I couldn't help but think that a pinch or two of lemon zest and a small squeeze of lemon juice would help brighten those light, summery zucchini flavors a bit more. But, totally optional! And the good news? The vegan "parmesan" you make for this is so versatile, and it is a tasty addition for other dishes: pasta, salads, hummus/avocado toast....you name it, put that savory-nutty stuff on it. Maybe not your morning smoothie...but hey, I won't judge if you do. The nutritional yeast is essential for the cheese-y sprinkle, and with a high-protein, B-vitamin and fiber profile, that yellow powder will keep you going for all your summer adventures!

    Now, get at it!! Happy summer-ing!

    Note: as mentioned, the original calls for asparagus that is split the long-ways to facilitate quicker cooking, and easier tucking-in around the sliced zucchini. I suspect that any variety of summer bean (green bean, wax bean, etc) would also work here. I used garlic scapes that were trimmed of their flower ends, and the choped into 1 1/2" pieces. Be sure to bury those scapes into the zucchini slices, as if they are exposed, may get a tad over-cooked and tough. But, still tasty!



    Easy Zucchini (or summer squash) Gratin // vegan, gluten-free, soy-free, sugar-free, nut-free option// makes 1 9-10" gratin to serve 2 as a main component, or 3-4 as a side //

    For The Gratin:

    • 2-3 medium to large zucchini or summer squash (I used 1 light green and 1 dark green)
    • 2 TB olive oil
    • 2-3 long garlic scapes, chopped into 1 1/2" pieces (see note above for more ideas and tips!) 
    • sea salt and black pepper
    • 1/4 tsp garlic powder (or, finely dice 1 large garlic clove)
    • 3/4-1 cup vegan parmesan 
    • Optional: 1/4 tsp lemon zest + small squeese fresh lemon juice

    For The Vegan Parmsan:

    • 3/4-1 cup cashews, almonds or pecans OR for nut-free, use any combination of sesame seeds, sunflower seeds or hemp seeds
    • 3 TB nurtitional yeast
    • 3/4 tsp sea salt
    • 1/4 tsp garlic powder
    • optional: 1/2 tsp extra virgin olive oil (I find that this helps small clumps of "cheese" to form for easier sprinkling)


    1. Preheat oven to 350F. To make the vegan parmesan, combine all ingredients into a food processor, and process until the nuts/seeds are a fine texture. 

    2. Slice zucchini in ~1/4" rounds, or as thin as you can get them. The thinner, the fast the cook. Chop and cut the garlic scapes, or asparagus/green beans: if using scapes, simply chop into ~1 1/2" pieces. If using asparagus, trim of woody ends then slice in half the long-ways for thinner strips of asparagus. Is using green beans, trim, chop into ~1 1/2" pieces, and slice in half the long ways as you would have for the asparagus. 

    2. In a bowl, toss the zucchini slices and garlic scapes/green beans/asparagus with 2 TB olive oil, 1 TB vegan parmesan and season with garlic powder, a generous pinch of sea salt and pepper, and the lemon if using. Toss thoroughly. 

    3. In a 9"-10" pan that is safe for oven use (I used cast-iron), arrange the zucchini/summer squash in a concentric overlapping pattern. Tuck in the garlic scapes/asparagus/green beans. 

    4. Sprinkle on a few generous handfuls of the vegan parmsan. Bake in a 400F oven for 25-30 minutes, or until the zucchini is tender and topping is light brown. 

    5. At this point, you could take out the gratin and let it cool, and store for up to 1 day in the frdge. To brown the topping for serving (and re-heat if cool) simply place the gratin under the broiler for only 1-2 minutes, watching closely since the nuts/seeds burn very easily. Serve immediately after the topping has been broiled.



    Garlic Scapes!! Kinda creepy looking, but for sure beautiful. And garlic bulbs come from trimming these guys off...so win-win! You want to trim off the tougher pointy flowering end.

    The stuff you'll need: the layered zucchini, the vegan parm and the scapes...not trimmed or cut.

    The vegan parm, up close. And personal.

    All the veg into the pan, layered in wahtever way you can muster. Note: I didn't tuck in my garlic scapes, so they got a touch over-cooked. Make sure to tuck them (or the asparagus/green beans) in to prevent this!

    Everything all ready for the hot oven:

    30 minutes later....

    Now would be the time to cool, and wait until later to broil or you can broil right away, and dig in! 

  • Pina Colada Smoothie + CSA Weeks 1 & 2

    I do love coconut, pineapple and rum. I may or may not like getting caught in the rain-really depends on my mood and the temperature outside. But either way, this smoothie is damn fast to make, and very refreshing. If like me, you had a dentist appointment in the morning this past week, and really just need something to take your mind off of it after getting home, you may add a good splash of coconut rum. If not, that is fine, too. But really, I highly recommend the rum. Always have the rum.

    Did anyone else have parents that would treat them to milkshakes or ice cream after not-so-fun appointments when they were little? My mom did. It was awesome. And this pina colada inspried smoothie was my post-icky-appointment treat, and it totally made my day a little better.

    A good dose of coconut cream (I use Trader Joe's brand), pure coconut water or plant-based milk, a squeeze of lime or lemon, a heaping cup of frozen or fresh pineapple and a frozen banana make this awesome tropical-tasting smoothie happen. Add some fresh strawberries (it IS the season!!), some fresh mint or basil for fancy-factor, or even some melon of choice for some extra creativity and flavor points, if you want. Either way you make it, this smoothie is awesome. Make it for yourself, sit in the sunshine, and enjoy summer. Have friends over...make a double or even quadruple batch, and pour in some extra rum for fun. This is super easy, and actually not too bad for you, either! You're basically drinking blended fruits, pure coconut and maybe a splash of booze-only if you want it! I am willing to bet that this is way, way better than your local Tiki shack pina colada. Not that I don't love the tiki scene...but this is way faster and you can totally make it in your PJs. 

    And on a side note, our CSA started last week! We chose to do the every week share this year, since our diets are heavy on the fruits and veg. Box 1 was super green, filled with lambs quarters (kinda like spinach, high in protein and nutrients-I juiced mine), kale, kohlrabi, zucchini, lettuce greens, green onions, broccoli and celeriac. I managed to make these quick and delicious gluten-free kohlrabi fritters right after we got the goods. A great gluten-free recipe featuring the all-mighty garbanzo bean flour! The lettuce greens were destined for salads, and the kale for smoothies. The zucchini was fried in olive oil and tossed with homemade basil pesto, arugula, tomatoes, lemon and gluten-free pasta, the mixture was inpsired by this recipe, and it was so delicious and simple. I am still working on the celeriac and a few green onions, as well as 2 bulbs of kohlrabi. Mission accepted!

    Box 2 had STRAWBERRIES (!!!!!), basil, green onions, swiss chard, kohlrabi, summer squash and salad greens. I am thinking of trying this recipe for the summer squash...it sounds like a perfect snack or addition to a giant veggie and hummus sandwich!

     I ate about half the strawberries just make sure they were "good"...it was glorius. 

    At any rate, get out there and get the first of summer's amazing produce, and consider strawberry picking, too!!



    Pina Colada Smoothie // Vegan, Gluten-Free, Refined Sugar-Free, Soy-Free, Oil-Free // Makes 1 large smoothie or 2 smaller //

    • 1 large frozen banana
    • 1 cup frozen pineapple
    • 1/4 cup coconut cream
    • 1/3-1/2 cup plant based milk or pure coconut water
    • 1-2 TB lime or lemon juice, freshly squeezed
    • Optional: Coconut Rum (I used Malibu)
    • Optional: a few leaves of mint, basil; other summer fruit like strawberries or melon

    1. Put all ingredients into a blender, and blend until smooth. Add a bit more coconut water or milk to help blend, if needed.

    2. Add a splash of rum to the mixture, or wait to do this until it is in glasses to suit preferences for rum or no rum. Garnish with a few sprigs of mint or basil, or fruit, and serve immediately. 



    Everything you'll need, minus an entire bottle of Malibu. Maybe don't put the whole bottle in...just a splash, or two...

    Throw it all in a blender, and about 1 minute later...boom! Party time. Or just smoothie time. Whatever!

    Now, get your butt outside in the sun and enjoy!! 

  • Strawberry "Milk"shake

    Yeah, I know: a recipe with quotations HAS to be suspect. But seriously, this one isn't. But what it is: vegan, gluten-free, soy-free, nut-free, refined sugar-free (only naturally occuring fruit sugars & a touch of maple syrup!), simple and delicious. No ice cream required (however, if you wanted to add a scoop or two of vanilla Luna and Larry's, that would take it to another level of awesome). 

    All you need for this is frozen ripe bananas, frozen strawberries, your favorite plant-based milk (freshly made is great for optimal creaminess, but an unsweetened pre-made milk is great, too), a simple chocolate sauce and then whipped coconut cream and cacao nibs for optional-but highly recommended-garnish. You could play around with the frozen fruit you use, but the bananas are not really optional since they are the creamy base. Raspberry and mango come to mind as other tasty alternatives for the strawberries-but please, be creative!

    I fortified mine with a heaping teaspoon of hemp hearts, since I was enjoying this as a post-run gnosh (as in, I totally inhaled an entire one by myself after a sweaty run). However, you could add your favorite plant-based protein powder, some chia sees (note: they will thicken and add some dark flecks if using black chia seeds), or just omit all of that protein nonesense entirely! Up to you. This comes together super-duper fast, and it is very likely you have all the igredients on hand. Win-win situations, on top of that fact that this is actually great for you: it is full of fruit and plant-based milk, not sugars and hard-to-digest protieins and other additives. Read: this won't make you feel like crap after you enjoy it. As much as I loved traditional milkshakes growing up, they always left me feeling a bit blah. Not anymore!! This will for sure be a staple for us this summer. It would be simple to double or triple the recipe and make these for a crowd, too. 

    The chocolate sauce can be made with a high-quality unsweetened cocoa powder, carob powder, or raw cacao powder-up to you. Sweeten with your liquid sweetened of choice (I used maple syrup), and boom: you have a simple chocolate sauce fit for topping other ice creams (banana soft serve!) or even making an iced mocha (that may be another post, soon!). Good for you, versatile and delicious...what more do you want?! You'll have a bit extra sauce left after making the milkshake, so store any extras covered in the fridge. It should last a week or so. 

    Cheers, and happy "milk" shaking!!



    Strawberry Milkshake // makes 1 large milkshake, or 2 smaller // vegan, gluten-free, refined sugar-free, nut-free, soy-free //

    Chocolate Sauce:

    • 1 TB unsweetned cocoa powder (either natural or alkalized/Dutch is fine), cacao powder or carob powder
    • 1 TB liquid sweetener, like maple syrup or agave
    • 1 TB water
    • 1/8 tsp vanilla extract
    • very small pinch salt 

    Milkshake:

    • 1 1/2 cup plant-based milk (I used homemade cashew, but use whatever suits your taste or diet)
    • 2 large ripe bananas, frozen
    • 2 cups frozen strawberries or berry/fruit of choice
    • Optional: 1 heaping TB hemp hearts for a protein kick
    • Optional: 1 or 2 soft medjool dates for additional sweetness if using tart fruit or berries
    • Optional: cacao nibs for topping (or chocolate shavings/chips)

    Coconut Whipped Cream:

    • 4 TB coconut cream
    • Optional: maple syrup or other liquid sweetener, to taste

    1. In a small bowl or jar, mix together all the chocolate sauce ingredients until smooth. Drizzle a few spoonfuls of sauce inside the glasses you will be using for a chocolate marbled look. 

    2. In another small bowl, whip the coconut cream with optional sweetner with a fork or small whisk until light and fluffy.

    3. Place all ingredients for the milkshake into a blender. Mix until smooth and creamy, adding a splash of milk if needed to blend. Pour into chocolate drizzled glasses, top with whipped coconut cream, additional chocolate sauce and cacao nibs if deisred. Enjoy immediately!



    The stuff you will need:

    Poured into a chocolate-smeared glass (totally worth the extra 30 seconds of drizzing effort!).

    Topped and drizzled, ready to enjoy. The one below is without nibs, drizzled with the carob version of the syrup, for there is a chocolate hater amongst me. 

    Straws are optional, but add some fun! They really do. I promise.

    I think you get the picture. Go and make this, guzzle it by yourself, or be generous and share. Stay cool!

  • Socca: French or Ligurian Flatbread

    Hellooooo humidity!! It is starting to feel a lot like summer here in Madison (i.e. an armpit). I love the early-to-mid spring season, but come high-summer, Wisconsin really turns into a sauna. Great for plants, but probably not for wearing cute summer clothes and looking effortlessly summer-chic in that white vintage shirt you just got. Ha, yeah right!!!

    And now, I ask you to turn on your oven...to broil. I know, I know. It will only take a few minutes (about 15), and the payoff is great. Socca is a flatbread hailing from Genoa, Italy. There, you may find it as "farinata" or torta di ceci" or "cecina", literally "bread of chickpeas" in Italian-they are a creative bunch, arne't they? The unleavened crepe-like bread slowly made its way along the ligurian coast, and became a staple in Nice, France and Pisa, Italy (and now my kitchen, hopefully yours too). It is made with chickpea (garbanzo bean) flour, water, olive oil, salt and a dash of cumin. Legit socca is made in scortching-hot a wood or coal burning oven. The batter is spread thinly on a hotter-than-the-sun pan, quickly cooked, and the result is a thin, semi-crispy flatbread perfect for dipping, topping, or scooping up other foods. Socca in my apartment is made under the broiler. Yep, there is probably a great deal of difference between these two cooking methods, but my version is pretty darn tasty (and I currently lack a wood/coal fired oven....). Thanks to the high-protein and high-fiber flour, you can really make socca the main highlight of a light spring or summer meal. I love to have "socca and salad" night, because it is super simple and most importantly FAST. Oh, and it is vegan, gluten-free, sugar-free, soy-free and most importantly, delicious!!! Take THAT, gluten-free challenge!! 

    Some of our favorite toppings inlcude: sauteed spinach or kale with garlic, finely minced garlic with olive oil and lots of parsley, fresh tomatoes with sea salt and olive oil, lemon-tahini sauce and parsley, and avocado with sea salt, olive oil and pepper. The list could go on...be creative! I was recently thinking a caprese-inpsired version with summer tomatoes, basil and your favorite cheese (I am currently working on a fermented cashew cheese! But fresh mozz would be awesome, too). 

    I have made socca a bunch of times now, and have learned a few tricks along the way (ok a bunch, but please don't be alarmed, it is really simple!). My perfect socca is slightly crispy on the bottom, browned nicely on the top with the intermitent dark spots, and has a firm texture-perfect for cutting, slicing and topping. 

    • First: make you batter at least 1 hour ahead of time. This takes all of 5 minutes, so I don't think I am asking for much here! You can do this in the morning, cover it, and let is sit in a cool place or the fridge while you're at work, school...or doing whatever you do. The resting time helps the starches in the flour hydrate, and work their magic. Yes, this is Italian afterall, so there must be magic/superstitions/paranoia involed...right? Right. Maybe not paranoia in this case. Anyways...
    • Second: use a heavy pan that can withstand and retain heat, preferrably cast-iron. I use my 14" well-seasoned cast iron monster, and it does a fabulous job. I have not used any other pan, but regardless, make sure whatever pan or tool you do use is safe under the broiler. But seriously, consider a cast iron pan...they are cheap and if taken care of, last a lifetime. The recipe and tips I provide are specific for cast iron pans. 
    • Third: pre-heat the pan under the broiler until it is hot-hot-hot. I mean, HOT. Your pot holder should fear for its life when you use it to take the hot pan out of the oven using EXTREME CAUTION. For this obvious reason, make sure your potholder is safe to use; I use silicone ones when performing this task, because synthetic fibers do melt. Let me learn that lesson for you. Don't repeat it. Maybe consider some welding gloves if you are concerned. The end goal: you should hear the batter sizzle when you pour it in the hot pan.
    • Fourth: you need quite a drizzle of olive oil in the hot-hot pan, and be sure to coat the entire bottom to prevent sticking. I use extra virign, but use any high-quality olive oil you'd like. 
    • Fifth: bake under the broiler until blistered, and then take it out and let it rest for 5-10 minutes. This allows the socca to finish cooking, firm up a bit, and helps release it from the pan.
    • Sixth: Using a offset spatula (like this one if you have one or similar), carefully slide it under the socca several times around the entire thing; don't worry if you poke through the socca or if some sticks, you'll get the hang of this with some practice. Slide the socca onto a cutting board, or a parchment-lined baking tray for a quick clean-up later. NOW is the time to top the entire thing with olive oil, herbs and garlic or toppings desired. If you do that while it is in the pan, it gets soggy and quite tricky to release. Also, by sliding out of the pan, it is much easier to cut. I use a pizza cutter or large chef's knife.

    ....got all that? Really, it is simple. Don't be scared. Go buy some garbanzo bean flour (I have had great results with Bob's Red Mill), and make some socca!! I adapted my recipe and parts of my method from David Lebovitz. Note: he makes several socca from this recipe, but I make one for a thicker, heartier socca perfecy for topping. Feel free to experiment!

    NOTE: I use weight measurements here, because I find that 1 cup of garbanzo bean flour is less than 160 grams due to its fluffy character. Using 1 heaped cup garbanzo flour should be roughly 160 grams, hence the 130-160g below. In the end, you can add more flour or add a touch more water to get at the consistency of a pancake batter.



    Socca // vegan, gluten-free, soy-free, sugar-free, nut-free // serves 2 as a main, or 4 as a side //

    • 1 heaped cup (130-160 grams) high-quality chickpea flour (like Bob's Red Mill)
    • 1 cup plus 2 TB (280 g or ml) water
    • 3/4 tsp sea salt
    • 1/8 tsp ground cumin 
    • 2 1/2 TB olive oil, divided

    Optional:

    • toppings you'd like (ideas above!!)

    1. Mix the batter ingredients with a whisk or fork, using 1 1/2 TB of the olive oil, making sure all lumps are mixed out. The consistency should be like a crepe batter, or slightly runny pancake batter. If needed, add in a few more TB of chickpea flour. Allow to sit at least 1 hour at room temperature. It will thicken slightly. 

    2. Prepare any toppings you would like, and/or the garlic-parsley-olive oil mixture. Set aside.

    3. Turn on broiler, and put pan under broiler until very, very hot. Take pan out, and quickly pour in the remaining 1 TB olive oil, or enough to coat the entire bottom in a generous layer, swirl to coat, and dump in the batter. It should sizzle. Immediately place back under broiler, and cook for 5-10 minutes, dpending on the power of your broiler. Keep an eye on it. Finished socca is crisp and brown around the edges, and will have some blisters. 

    4. Allow it to cool for about 5 minutes as described above in the "tips" section. Release from the pan, using a small metal offset spatula. Top with garlic-herb-olive oil, and/or any other toppings. Slice into pieces with a pizza cutter or sharp knife. Note: socca that is not topped will last 2 days in the fridge, wrapped. Eat cold, or pop into a toaster for a few minutes to re-heat. 



    The finished socca! I had more photos to share, but accidentally deleted them. It is Mercury retrogarde until June 11th, so I rest my case. 

    Onto a sheet pan lined with parchment for easy clean-up, and then drizzled with olive oil, 1 clove minced garlic and lots of parsley. Sea salt or Maldon is nice, too.

    Top with whatever you'd like! I used a beautiful tomato from the farmers market, avocado, more olive oil, sea salt and pepper. So simple, but so good!!

    Note the thickness and sturdy-yet tender!-texture...this socca holds up well to hefty toppings!

    And dinner is done. Salad. Socca. (almost) Summer. Oh, and wine. Gotta have wine with this, while eating on a deck or porch. Or just your living room in front of Netflix. Whatever! Just enjoy!!

    Cheers!!

  • Rhubarb Coffee Cake (with all the streusel) + Gluten Free Challenge!

    Wow! It is June! I can't wait for summer. The weather is warming up, the sky is blue and the produce variety is starting to show signs of summer...I am already thinking about strawberry picking!! I have plans for a few tomato plants, herbs, morning glory flowers and some peppers on our deck, thanks to my Mom for some awesome plants and pots. I can't wait to get my hands dirty, and pot them up this week!

    I have been stashing away rhubarb in our freezer, in hopes for a strawberry rhubarb pie or even some jam (!!!) later in the month. So, I grabbed two huge and beautiul bunches of the stuff at the market last Saturday. I met my aunt, and we had pastries and coffee while it rained and wind-ed (yes, wind-ed) outside. Sunday I got up, and decided...coffee cake. I mean, it is in my heritage...Germans and their coffee culture! I did some reading, and it was at one point a pretty extreme tradition. Krauts love their coffee, and cake. 

    This coffee cake was from Smitten Kitchen. I had been eyeing it for a few years (yes, years), so decided Sunday was THE day to make it. I was so happy with the results...so if you're looking for an amazing and simple coffee cake recipe, this one will not let you down with its mounds of awesome crumbs and tart rhubarb laced through the middle. I bet it would be perfect with any summer fruit! We enjoyed it with a green smoothie (spinach! mango!), iced coffee and sunshine on our deck. It was pretty great.

    What isn't pretty great? The fact that I think I may have a slight gluten intolerance. I have evidence. I will not describe said evidence here. But what I will describe is my two-week gluten-free, clean eating challenge! The past few weeks (plus our trip to NYC...) have been *filled* with indulging in food. Not a bad thing at all-but my system is certainly ready for a clean-up. So, that means in the next two weeks, I'll be focusing on gluten-free, as well as plant-heavy (as usualy) and vegan food. I was really inspired by Emily at Rawsome Vegan Life! Her blog is so amazing. I plan to make a few of her recipes, including nut-based cheese cultured with rejuvelac. Yep-crazy hippy food is making a come-back in my kitchen after a 2 month (slight) hiatus. It makes me feel good, I feel good preparing these foods, and tis the season with our CSA starting on June 11 (a day before my birthday!). So, the coffee cake was a final hurrah to traditional baking and baked goods for a while. Totally worth it!

    The past two days I have started my morning with a fresh juice. Yesterday's was a pretty radical and tasty blend of beets, apple, carrot, kale, parsley. Such vibrant, gorgeous colors!

    The juice! I really like to put an ice cube or two into my juice to help cool it, and dilute the strong flavors. Does anyone else do that??

    But who wants juice, now that I have talked extensively about coffee cake and rhubarb? I know, I know. So here it is...the coffee cake recipe. Fine the original here. And if you can, make this on a lazy morning for a treatm and enjoy with some coffee-it is a must. 



    Rhubarb Coffee Cake // soy-free, nut-free option // serves 6-8 //

    Filling:

    • 3 cups rhubarb (about 1/2 pound)
    • 2 teaspoons tapioca starch 
    • 2 teaspoons fresh lemon juice
    • 2 TB honey, agave or maple syrup
    • 1/2 teaspoon dried ground ginger

    Streusel:

    • 1/3 cup coconut sugar, sucanant or brown sugar
    • 1/3 cup organic white cane sugar
    • 1/2 cup melted butter or earth balance or virgin coconut oil (I used 50:50 organic butter:virgin coconut oil)
    • 1 3/4 all purpose flour (I used a local, organic variety)
    • 1/2 teaspoon cinnamon
    • 1/4 teaspoon sea salt 
    • 1/4 teaspoon Freshly grated nutmeg
    • Optional add-ins: 1/2 cup oats, heaping 1/2 cup chopped walnuts

    Cake:

    • 1/3 cup yogurt of choice (I used full-fat organic European style) or sour cream 
    • 1 large egg + 1 egg yolk (I used eggs from my Aunt's chickens!)
    • 2 tsp vanilla extract
    • 6 TB melted butter, Earth Balance or virgin coconut oil (or any combination)
    • 1 cup whole wheat pastry flour OR all purpose flour
    • 1/2 cup organic white cane sugar
    • 1/2 tsp baking soda
    • 1/2 tsp baking powder
    • 1/4 tsp sea salt

    1. Pre-heat oven to 375F, and grease and flour an 8"x8" baking dish or pan. 

    2. Prepare the streusel by melting the fats, then adding everythign else and mixing well. It will be a strudy mixture. If you choose to add the oats and nuts, the mixture will be a touch more crumbly. Allow it to set undisturbed while you carry on with the recipe.

    3. Wash and trim the rhubarb, and cut into ~1/2" pieces. Toss with the other filling ingredients and set aside.

    4. To make the cake, start by sifting the flour, baking soda, baking powder and sea salt together. With a whisk or fork, mix the sugar in thoroughly. In a separate bowl, melt the fats, then add the eggs, yogurt, vanilla (tip: be sure that the melted fats aren't too hot, as they may curdle the eggs/yolk!). 

    5. Add the wet mixture to the dry, and mix until combined, being careful to not over-mix. 

    6. Add all but ~1/2 cup of the cake batter into the prepared pan. Topp with the rhubarb, draining off with you hands some of the juices so as to not soak the batter. Plop on the remaining 1/2 cup of batter, not worrying about being perfect-just plop in on in a few places. Crumble the streusel over the top, taking care to not break it up into too fine of crumbs.

    7. Bake for 45-55 minutes until a tester comes out clean. Allow to cool for ~30 minutes before digging in, or else the filling and cake may still be a touch moist/gooey. Lasts for 4 days, wrapped or covered, at room temperature or refrigerated.



    Cut and serve on pretty plates...this cake deserves the presentation!

    The sunshine was perfect...and look at how pretty the pink rhubarb is in teh middle! Love that. 

    This streusel is extreme. Not for wimpy streusel lovers.

    And coffee is a must here...ok? I had iced espresso with almond milk. 

    Done! 

  • Cider Vinegar & Olive Oil Potato Salad (aka: German-Style Potato Salad)

    I have never been a fan of "mayo-bound salads". I coined that term when I was pretty young, and still stick to my guns today. 

    Macaroni salad? Ew. pick-your-protein-based-chopped-and-mixed-with-mayo-salad? Double ew. Ew. Tuna/ham/egg salad, I am looking at you. 

    Potato salad? A little bit better...but still gross. Coleslaw? Same, save the not-mayo-bound-versions.

    This is probably blasphemy for a picnic-loving Wisconsin girl, but whatever. I still love mayo and aioli, but not in copious amounts binding sad vegetables/roots/carbohydrates/proteins together. For this one, I'll stick to my German roots, and root-root-root for the vinegar-and-oil based salads [ok, technical note: mayo is an emulsion of oil and fat, with a touch of vinegar or lemon juice, so could be argued to be very similar as a technicality, but serioulsy different preparations=different (not gross!) salads].

    My grandma used to make a boiled-vinegar-dressing potato salad...and it was uber smelly to say the least. This one will be quite fragrant when you make it, with all the vinegar and onion-action, but never fear: you won't produce a smell that lingers in your kithcen that later hits you in the face like an acrid wet blanket. I promise. 

    I rest my case. This salad is light, tangy, herby and simply delicious. It goes with whatever your heart desires for that picnic...that grill out...that...whatever-it-is-hot-outside meal. Make it for the spring...make it for the summer...just make it instead of that nasty mayo-based stuff, ok? Your arteries and tastebuds will thank you. This recipe hails from Bon Apetit Magazine. I took this recipe out last June, stored it away, and dug it out last weekend knowing that the potatoes I got at the market would meet their destiny there. I stuck to the recipe to a T, except for adding about 3 TB more olive oil and vinegar due to sloppy measuring (so, the recipe is forgiving, too). Oh, and I also omitted the toasted caraway because Specimen A (i.e. my 4 year-old caraway seeds) were just not...good. So get at it! I bet a nice dash of any fresh summer herb wouldn't be bad in here, either. Substitute the scallions with chives, add a handful of parlsey, a pinch of tarragon...whatever. The dill is mighty fine though, so please, consider keeping that the way it is. Oh, and please, please, pleeeease use a high-quality cider vinegar in here? Not that clear bottled, GMO-laden crap you can get for $.98 at the grocery down the street...ok? I use this kind, and love it. This one is also good. The end!



    Cider Vinegar & Olive Oil Potato Salad (aka: German-Style Potato Salad) // Plant-based, vegan, gluten-free, sugar-free, soy-free, nut-free// Makes enough for 6 side servings //

    • 2 pounds waxy potatoes (I used local WI German Butterball)
    • Generous 1/4 cup extra virgin olive oil
    • Generous 1/4 cup good-quality cider vinegar
    • 1/2 sweet white or yellow onion, diced
    • 3 scallions, sliced into rounds
    • 2-3 TB fresh dill
    • 2-3 TB any other fresh herbs desired (optional)
    • Salt and Pepper to taste

    1. wash your potatoes if they are a bit dingy; place into cold water in a large pot, and generously salt the water. Bring to a boil, cooking until tender but not mush. Drain and let cool to the touch.

    2. In the same pot, heat the olive oil over medium heat, adding the onion, salt and pepper. Cook for 5 minutes, until tender. Be careful to not brown or burn the onion, as this will lead to bitter chunks of onion that do not blend into the dressing. Take off the heat, add freshly cracked balck pepper and stir in the cider vinegar. 

    3. While the dressing sits, cut cooked and slightly cooled potatoes into 1" to 1.5" chunks. Place into a large bowl or container. Pour the dressing over, along with the scallions and herbs. Toss and/or stir gently to combine, taking care to not smash the potatoes. 

    4. Taste, adjusting sea salt and herbs if desired, and allow to sit for 1 hour, up to overnight to help the flavors meld. Cover and refrigerate for up to 4 days. 



     The potatoes before they get their hot and salty boil. I used the buttery yellow German butterball variety, from a local vender at the Dane County Farmer's Market. Use whatever high-quality waxy potato you can source.

    The dressing, pre-cook. The olive oil, chopped onion and a dash of salt get simmered until tender. It will look like this when you are done. Be sure to keep the heat medium-low so as to not scorch the oil or the onions! Add some cracked black pepper, and carry on.

    Everything you'll need: the boiled potatoes, fresh herbs, sea salt and the dressing. You are a gentle toss n' stir away from potato salad glory!The finished salad! You did it. Have a taste, adjust salt and herbs, and if you can muster, let it sit for at least 1 hour to help the flavors meld. Lasts 4 days covered in the fridge. Awesome.

  • Rhubarb Crisp

    We all have dreams. We all have goals...aspirations...crazy thoughts of starting a food truck all about laminated pastry products...I may be going to a local hardware store to walk in some trailers to check them out. While inside, I will probably freak out and/or think my idea(s) are just rediculous. I guess time will tell.

    Until then, I will be a happy girl, and stroll around our awesome farmer's market on Saturday...pretending to be carefree, not stressed about school and not worry about how caffeinated the iced coffee I got is. I managed to grab two bunches of rhubarb within the first 5 minutes. Win!! I love, love, love rhubarb. The smell reminds me of my grandma's kitchen in the summer: a little sour, a little sweet. A hint of mystery-smell that to this day, I am not sure what it is. Could be the many science-worthy-experiment jars of pickled goods in her fridge...but we won't go there. 

    So naturally, it was time for rhubarb...something. My boyfriend was talking about how much he loves rhubarb pie last week, so pie was high on the list. But, from my childhood, rhubarb alone was never found in a pie. It was always paired with something-usually strawberries (strawberry-rhubarb pie always happens after strawberry picking here). For me, rhubarb alone was always found in crisp-form (or crumble). The tangy rhubarb was tossed with sugar and I suspect some lemon and flour to help thicken, then covered with a sandy, oat-y, buttery crumble to help soak up the rhubarb juices. My grandma would dish it out with Schoepp's vanilla ice cream, and we would be happy kids. And then she would have us go feed the chickens. We were living the good life...rhubarb crisp, ice cream and chickens. 

    This crisp is my version, and is adapted from Mark Bittman from the New York Times. It is, as any crisp or crumble should be, rediculously simple. The topping is a bit heartier to help absorb the rhubarb juices as it bakes, and as any leftovers sit for a few days (I actually liked the crisp better once it sat for a few hours). There is simply no excuse to not make this, as it can be made vegan and/or gluten-free if needed. The topping can be prepared with a food processor or without a food processor (pretty sure my grandma never uses on for her crisps!). For me, the topping was a bit sticky, most likely due to the high temperature of my kitchen (~75F!), as well as the fact that I use a bit of liquid sweetener in my topping. I find that using all sugar makes the topping almost too crunchy with bits sugar crystals, and when using maple syrup, agave or honey, you can use half as much due to the increased concentration of fruit sugar (fructose), which is roughly twice as sweet as sucrose. But do take note, this crisp is not overly sweet! If you prefer it sweeter, bump up the sugar in the filling. 

    Serve with whipped cream, whipped coconut cream, ice cream or (in my opionion, the best-no offense to my grandma's Schoepps vanilla) some Luna and Larry's Vanilla. Everyone, rejoice! It is almost summer, feels like an armpit outside, and now you have crisp to enjoy for a few days (note: it is wonderful for breakfast!). 



    Rhubarb Crisp // plant-based, vegan option, gluten-free option, soy-free // Makes about 6 larger servings, or 8 smaller servings //

    Crisp Topping:

    • 6 TB solid fat of choice, chilled (I used 3 T organic butter, 3 T organic virgin coconut oil); use coconut oil and/or Earth Balance for a vegan crisp
    • 1/2 cup almond meal*
    • 1/2 cup pecans, walnuts or soft nut*
    • 1/2 cup flour (spelt, whole wheat pastry, oat flour or unbleached AP flour; use a gluten-free blend for gluten-free option)
    • 3/4 cup rolled oats (use certified gluten free if needed)
    • ¼ cup maple syrup, honey or agave
    • 2 TB coconut sugar, sucanant or light brown sugar
    • 1/4 tsp sea salt
    • 1 tsp cinnamon
    • Freshly grated nutmeg

    *alternatively, you may use 1 whole cup pecans, walnuts or soft nut of choice; I used 1/2 cup almond meal simply becuase I was running low on pecans and walnuts. 

      Rhubarb Filling:

    • 5-6 cups (2 ½-3 lbs) rhubarb, trimmed, tough strings removed and cut into ~1” – 1 ½” pieces
    • 1/4 cup maple syrup, honey or agave
    • 2 TB coconut sugar, sucanant, brown sugar or organic cane sugar
    • 1 TB fresh lemon juice (orange juice would work, too)
    • zest of 1 small lemon (orange zest if using orange juice)
    • 1 TB flour or tapioca starch (to help thicken, optional if you like a looser/juicier filling)

    1. Preheat oven to 375F. In a 8”x8” or similar size dish, toss the rhubarb with all the filling ingredients.

    2. For the topping:

    If you have a food processor or choose to use one: pulse chilled fats with the flour, oats, sugar, salt, spices (and whole nuts if using) until medium-fine chunks of fat and nuts are formed.

    No Food Processor: with a fork or pastry cutter, cut the chilled fats into the flour, oats, sugar, salt and spices. Chop the nuts by hand to medium-fine texture, and proceed with the recipe.

    3. Stir in the almond meal (if using instead of nuts) and the maple syrup/honey/agave. Note: the mixture may become sticky-do not be alarmed. Simply carry on, or place the topping in the fridge to help firm to make crumbling easier.

     3. Bake for 45-55 minutes until bubbling and brown. Allow to cool slightly before serving. Serve with whipped coconut cream, whipped cream or ice cream of choice. Great for breakfast when served over yogurt of choice. Keeps for 3-4 days, well covered and refrigerated. Re-warm in a 350F oven or in the microwave, if desired. 



    The rhubarb! I love the contrasting pink-and-green:All washed and chopped:

    Tossed and ready to be topped:

    Crumble on the topping mix, and place on a baking tray, optionaly lined with parchment for any spill-overs that may occur: 

    Bake at 375 for 45-50 minutes, watching carefully as the topping could burn quickly! I caught mine *just* as it was about to go south...

    And the fun part-eating it! We enjoyed it with coconut whipped cream...but do what you like! I preferred the crisp after a few hours out of the oven. The topping got a bit moist, and everythign thickened up just slightly. Awesome. Happy Monday...make some crisp. Everything is going to be alright!

    And maybe seconds...because we can!

  • Happy Mother's Day + Browned Butter Banana Bread

    The phrase "no place like home" really struck a chord with me when we finally crashed in our bed  after a grueling 1200 mile drive from NYC. Manhatten rush hour? No problem. New York drivers are New York Drivers, done and done. You must drive like one to succeed in getting to where you need to go (read: I am really glad my boyfriend was driving). Pennsylvania drivers, interstates, "construction" and speed limit signs? Shitty and weird. The rolling hills and pastures *almost* make up for those. Indiana? Smelly and waaaay to long. And did I mention smelly? It really seemed like it would never stop. And do I need to say anything about Illinois drivers? No. But Illinois drivers in morning rush hour? I can't even...

    Yeah, we could have stopped. But we didn't. Wisconsin was calling our hearts, as was our little loft in Madison. We love this place. We love the trees, the flowers, the quiet, the sky (we can SEE the STARS!!!), our balcony, the birds that we can hear singing in the morning. No, we still really don't like our loud neighbors, those who can't park a car in our lot to save a life, and the obnoxiously loud bus noises right outside our patio door. We are still frustrated with the food scene here. But guess what? We can live with all of that. We love our state, our city, our families, our values and our culture. Madison may not be the best city for everything, and Wisconsin may not be perfect. But I will proudly call this place my home and stomping ground. Thank you, Wisconsin, for being awesome, clean and...well, awesome. 

    We will drive to the country...I mean, I may GO HOME to see my Mom and family for Mother's Day. I will relish the rolling hills, green fields and smell of cow manure-thank you very much. Manhattan was great, but nothing beats home (and fresh air). I am so glad we were away for a while, and will be sharing pictures and our experiences soon. But for now...priorities: banana bread. With organic Wisconsin butter and eggs.

    The first thing I did (ok, ok...I unpacked our cooler and put away a few things first) was make this banana bread. Because banana bread=home. Simple, no nuts, not vegan...made with love, some banged-up 1200 mile-in-the-back-seat-bananas (well, technically, they made the journey TO the east coast with us, too) and made IN MY KITCHEN. I can't even tell you how much I missed my kitchen. My place to create and nourish myself and others. A place to show love and affection, and to share with others.

    This bread...it is simple, perfectly sweet, slightly nutty from the browned butter. This recipe is a keeper. It is rich with a whole 3/4 cup of fat! So for me, it borders the line of cake (I won't tell if you slathered on a light icing or frosting). But feel free to reduce the fat to 1/2 cup if desired-I will try this next time. And I know what you are thinking: the extra pan and time to make the browned butter is totally worth it. And please: don't use shitty butter. Get yourself some organic, locally made stuff...ok? If you use salted butter, reduce the salt in the recipe to 1/4 tsp. Treat yourself right, and get some locally raised eggs, too? The few extra bucks are worth it on all levels-including the environment. 

    So here it is...some plain, simple, aromatic and delicious banana bread. I bet that motherly-figure in your life would appreciate this, along with a nice cup of coffee or tea. 

    Thank you, Smitten Kitchen and Joy the Baker for the recipe guidance...and many blog posts to read on the car ride home.



    Browned Butter Banana Bread // nut-free, soy-free // makes one 9"x5" loaf //

    • 2 cups whole wheat pastry flour (or unbleached, all-purpose)
    • 1 tsp baking soda
    • ½ tsp sea salt
    • 1 tsp cinnamon
    • ½ tsp freshly grated nutmeg
    • ½ cup coconut sugar, sucanant or organic brown sugar
    • 1 tsp molasses (optional)
    • 1 tsp vanilla extract
    • 3 (about 1 1/4 to 1 1/2 cups) very ripe bananas
    • 2 eggs, preferably local or organic
    • ¼ cup any type of milk (I used almond) or buttermilk
    • ½ tsp cider vinegar, if using regular milk and want buttermilk flavor
    • 6 oz or ¾ cup organic butter, browned over low heat (or, use 4 oz brown butter and 2 oz melted virgin coconut oil; see my note above about reducing to 1/2 cup if desired)

    1. preheat oven to 350F. Grease and flour a 9"x5" loaf pan. 

    2. in a small pot or sauce pan, melt the fats. Over medium heat, gently cook. It will go through a sizzling and frothing stage before the milk solids start to brown. The butter will NOT be a homogenous brown color, rather a melted pool of fat with bits of browning milk solids (sugars, proteins, salts, etc) that have gone through the Maillard reaction (...super important in so many cooking, baking and confectionery applications!). Off the heat and allow to cool.

    3. In a bowl, mash the banana with the molasses, sugar, vanilla, eggs, milk and/or vinegar. Add the melted browned butter mixture. Note: you do not want this mixture to be too warm from the melted butter/coconut oil, as it will activate the baking soda much quicker, leaving less to react in the oven, resulting in a less-risen loaf.

    4. Sift the dry ingredients in a large bowl. Add the wet mixture to the dry, and mix with a fork or spatula to combine, making sure no dry ingredients are lurking at the bottom or sides of the bowl, just don't over-do it on the mixing, lest you get tunnels in your bread. 

    5. Pour batter into prepared pan, and bake for 50 minutes to 1 hour until a tester comes out clean. Cool for at least 2 hours, but overnight is best for texture and flavor development. You can freeze this bread if you wrap it very well in plastic wrap and a layer of aluminum foil on the outside for 2 months, or simply wrap in and store in the fridge for up to 4 days. Reheat in a toaster or warm oven, if desired. 



    Some of the things you'll need. The browner the bananas, the better (side note: I remember my sophomore year in undergrad for a report on the chemistry behind the ripening process in bananas...I won't bore you with that...all you need to know is brown=sweet goodness). These had a few bruises from the car ride, but that is a-okay:

    Oh banananas...betcha didn't think they could last a trip to-and-from the east coast! The eggs I used were from New Century Farms

    The dry stuff, in a sifted-mountain (don't skip the sifting, please!):

    The mashed 'nana mess and the browned butter/coconut oil:

    Ok, the browned butter situation...notice how the milk solids have browned? This is what you want!

    The batter, ready to bake. Isn't in a lovely butterscotch color? Love that!

    The finished loaf, with a tender and delicate crumb. Mmmm...crumb...

    Slice it up and enjoy with tea and/or coffee-that is a must! Notice that the top pieces does have some evidence of over-mixing. I'll blame that on my nerves from the card ride. Still delicious.

    So simple, so comforting...worth sharing and lingering over. This probably isn't the best banana bread to shove into a bag and eat on-the-run (well, ok, maybe do that the next day when it isn't fresh-fresh!)

    Ok, enough about this banana bread. You get the picture. Go make it, and share it! Happy Sunday and Happy Mothers Day!

  • Blueberry Chia "Jam" Bars

    Well, it is sleeting here in Madison. Our deck is covered with ice. My plans to do my 7 mile long run this morning are out the window. I am comforting myself with a nice pot of french press, and some toast with peanut butter and my grandma's strawberry jam from this past summer. I know it is simple, but hands down one of my favorite breakfasts. Bitter, strong coffee with slightly sweet and very crunchy toast. That breakfast got me through my undergraduate years. But note: I am still sold on smoothies for my AM meal and probably will be for a long, long time. But hey...like I said...it is cold, sleeting and I needed some comfort!

    And these bars...these bars are also very simple and comforting (read: perfect for rainy-day in March Sunday baking). Jammy and crumble-y....I think I shall call them Jumble Bars. They are very flexible, so please try using any fruit you'd like for the filling. I have had success with blueberries, strawberry and rhubarb, and frozen strawberries. So really, they are perfect: simple, comforting, flexible. Oh, and they are also not too bad on the health factor either! Packing in loads of oats (both rolled and flour!), almond meal (gives the top crumbles mega-crunch!), ground flax, whole fruit and chia seeds. If that wouldn't make a hippy-dippy food lover smile, I just don't know what will. I used coconut sugar and honey for these, but please feel free to use agave or maple syrup, and sucanant/brown sugar. And yes, I am aware that since I used honey, my bars are not 100% vegan, but you all know my stance on that (if you don't, head over the The Bee's Knees). 'Nuff said. 

    The recipe was a combination of two that I have been playing around with for a few months now (one is here, the other here). Last summer, I used strawberries and rhubarb without chia seeds to thicken; the first time I made them, I used strawberries for the jam as prescribed with chia seeds. Both delicious...but here is the current version, and the tastiest to date. Perfect for breakfast, snacking or warmed for dessert (with a dollop of coconut whipped cream!). Cheers to sleet...I mean, spring in Wisconsin...

    Note: I use "jam" to denote that although stewed fruits fortified with a bit of sugar and scented with vanilla and lemon, also thickened with technically form of carbohydrate (fiber from the chia seeds), the filling is NOT a true jam. Picky?? Yes. But for the sake of my grandmother and a dear cousin's sanity, we must not confuse these two equally delicious fruit-laden treats.



    Oat Crumble Bars with Blueberry Chia "Jam" (Vegan, Gluten-Free, Soy-Free) // makes 16 small bars, or 12 larger bars 

    The Oat Base and Crumble:

    • 2 cups rolled oats
    • 1/2 cup oat flour (or 1/2 cup whole wheat pastry flour, but this negates the gluten-free claim)
    • 1 cup almond meal or flour (or finely ground almonds)
    • 1 TB ground flax
    • 1/4 cup honey, agave or maple syrup
    • 1 TB coconut sugar or sucanant
    • 1/2 tsp baking soda
    • 1/4 cup water
    • 1/3 cup melted virgin coconut oil (or Earth Balance in a pinch, or a 50:50 blend of coconut:EB)
    • 1/2 tsp cinnamon
    • 1/4 tsp freshly grated nutmeg
    • heaped 1/4 tsp sea salt
    • 1 tsp vanilla extract

    The Blueberry Chia "Jam":

    • 3 cups frozen or fresh blueberries (or fruit of choice)
    • 2 TB chia seeds
    • 2-4 TB honey, agave or maple syrup
    • 1 TB fresh lemon juice
    • zest of 1 small-medium lemon
    • 1 tsp vanilla extract

    1. Preheat oven to 350F. Line an 8"x8" or 9"x9" square pan with parchment (I did two strips, overlapping). These bars could be difficult to remove without the parchment, so I highly recommend!

    2. Make the jam by combining all the ingredients except the vanilla, lemon juice and zest in a medium pan. Bring to a good simmer, then turn down and cook until thick-about 10 minutes. Stir occasionally, don't let it burn to the bottom of the pan! Take off the heat, and allow to cool a touch before adding the vanilla, lemon juice and zest. Set aside to cool.

    3. In a large bowl, combine the rolled oats, oat flour, almond flour, cinnamon, nutmeg, salt, coconut sugar and baking soda. Whisk to combine thoroughly. In a separate bowl, add the melted coconut oil, water, vanilla extract, and honey/agave/maple syrup. Whisk to combine. Add the wet mixture to the dry, and mix until all incorporated. The batter will be sticky, so have no fear!

    4. In the prepared pan, pat 2/3 of the mixture down. I used a spoon to help get into the corners, as well as wet hands to help reduce the sticky-factor. Pressing down firmly is crucial to have the bars stick together. 

    5. Spread the cool jam evenly over the entire base. Crumble over the remaining 1/3 of the oat mixture, and gently press into the filling. Bake for 25-32 minutes, or until golden brown. 

    6. Allow the bars to cool completely. You can even store them overnight in the fridge if desired. Take the bars out of the pan by grabbing onto the parchment. Cut into squares and enjoy! Store in a container with a lid in the fridge for up to 5 days, or in the freezer. 



    The "Jam":

    The jam all cozy with the oat base:

    Spread the jam into the corners for maximum jammy-oat ratio in the bars:

    The bars, ready to bake. The crumble situtation is real here...

    The struggle to not pick all the crunchy crumble bits off these out of the oven is also real....

    The bars in their chunky, jammy glory. My hand was so twitchy with excitement, I couldn't hold my camera still. Blurry Blueberry Bars. Still delicious. Go get em'!!

  • Smoothie Guide V1.0

    Ok, so it has been busy in my world! After recovering from a cold, I have been struck with the spring-cleaning bug! I have also been on the search for lighter recipes, refreshing drinks and produce...I can't wait for spring! Our first CSA box comes in April, and yes, I did a dance last night in our kitchen when I realized this awesome fact!!

    What else does spring mean? Running outside, and training for races! I will be running the Crazylegs Classic 8K in April, and the Madison Half Marathon in May. I have my goals...one of them being roping my best friend into running the half with me! I have also set a 2:00 goal for this half. How will I accomplish that? Well, eating nourishing and healthy foods of course! And maybe a bit of running, speed training, and hills. Hills for Health I like to say...or repeat to myself mid run-up Bascom hill!

    Smoothies can be overwhelming. So many options...so many weird seeds...nut butters? Powders? Kale? Spinach? Beets?? Protein powders? Really, the question is what you CAN'T throw into a blender, and call a smoothie. To help a friend who is embarking on the smoothie quest for the first time, I put together a guide. It includes four of my go-to smoothies, along with a lot of other information I have gathered over the past year. I won't bother with all those details here, but I WILL go over my 4 go-to concoctions. Now, don't get me wrong, sometimes I do go crazy and throw random fruits and vegetables in my blender and hope for the best. But, it is nice to have those fail-safe recipes for when you're just not feeling creative...or crazy. And heck, you may even impress yourself with some beautiful and delicious concoctions!!

    So here they are...in all their glory-my 4 smoothies that never fail me, and a few notes for good measure:

    • I almost always add 1 TB of chia seed OR flax seed, and 1 TB of hemp seeds to all my smoothies. I do this for healthy fats (hemp has a perfect ratio of omega 3:6), fiber, protein, and a extended feeling of "fullness". Hemp seeds have ~3g protein/TB, so are a great option for protein boosts. They also boast complete proteins-hooray!! You can also boost protein by adding a scoop of plant-based, unsweetened protein powder of choice (I don't use these, so can't give recommendations! I hear Sunwarrior and Vega are great).
    • I use ripe bananas that have a few spots since I like mine to be fairly sweet. I use either fresh or frozen. Buying in bulk and freezing is a great way to stock-up and save time. Use less-ripe bananas for less banana flavor and sweetness. Don't like bananas? Substitute a few soft dates in their place, just take note that the smoothie yield will be less and may be a bit sweeter.
    • I always use unsweetened milks, or pure coconut water. Plain water will work in a pinch, too!
    • If a sweeter smoothie is desired, simply add in 1 or 2 fresh, soft dates (usually found in the produce or refrigerated area). I usually use the Medjool variety since they are readily available. Dates are loaded with fructose, fiber and other beneficial nutrients, so are the healthy way to boost sweetness.
    • I almost always add a squeeze of citrus: lemon, lime, orange, grapefruit...the vitamin C helps the absorption (via a reduction reaction) of non-heme iron found in leafy greens, and also brightens flavors. Added bonus: vitamin C helps inhibit that pesky enzyme that causes fruits and vegetables to brown (polyphenol oxidase).
    • Freezing greens is a great option, too. See HERE for a great guide.
    • I do not add any sugars or use any sweetened plant-based milks, rather I rely on the natural sugars present in fruits. Add a date or two if you want a sweeter smoothie.
    • These are all gluten-free, added sugar-free, paleo-friendly, and can be soy-free by using a non-soy plant milk. Nut-free smoothies can be made by substitutuing sunflower seed butter for any nut-butters and using a non nut-based plant milk. 
    • You can make smoothies the night before, or prep up to adding frozen ingredients for a speedy smoothie making process. Simply make it, and pour into a glass or jar with lid. Shake before enjoying.
    • Add any "enhancers" of choice, like maca powder, fresh ginger, fresh tumeric, spirulina, wheat grass powder, etc..as you desire. I ilke to start with 1 tsp of these ingredients, a work up from there.
    • You can pre-portion all your smoothie ingredients, save liquids, into plastic bags or jars with lids (like mason jars) and store in the freezer for super-speedy smoothie making. Simply dump the prepped ingredients in blender, add liquids and blend.
    • I always use glass jars or glasses for smoothies. The acidic ingredients can leech chemicals if allowed to sit in plastic. Mason jars are cheap and sanitary. Yes, a touch hipster, but indeed very functional too. It will make your grandma proud, too (or angry if you steal her canning supplies...don't do that). 
    • Finally, once you get the hang of it, you don't need to measure for perfection! Just estimate it for less dishes and smoothie-making confidence. You CAN do it!!

    For all the recipes, simply add all ingredients to blender and blend. All recipes yield 1 12-16oz smoothie. If you are using a low-powered blender, I find that blending the greens with any nuts/seeds and the liquids FIRST, then adding remaining ingredients after gives smoothest results, especially with hearty greens like kale. 



    Smoothie #1: Kale-Blueberry

    This smoothie is a beautuiful shade of purple, and the berries help mask the strong flavor of kale or other greens you add. This smoothie is great with spinach, and may be a better option for lower-powered blenders.

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • Squeeze of citrus
    • 1 cup (about 3 leaves) kale 
    • 1 cup blueberries, fresh or frozen, or other berry of choice
    • 1 banana
    • Optional: 1 TB coconut cream, 1 tsp maca powder
    • a few ice cubes 

    All the ingredients, and the finished smoothie. Note: I only included 1/2 cup of frozen blueb's in this smoothie since I was running low on dishes...ha.


    Smoothie #2: Green Machine

    This was my first go-to green creation! It is summery, and adding a TB of coconut cream gives it a tropical feel. Making this one with coconut water is extra-awesome. Adding fresh ginger makes it a spicy tropical treat!

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • squeeze of citrus
    • 1 to 2 cups cup kale or spinach
    • 1/2 cup pineapple, fresh or frozen
    • 1 banana
    • Optional: fresh ginger, 1 tsp maca powder, 1 TB coconut cream
    • a few ice cubes

    Everything you'll need, and the finished smoothie (hemp seeds not included):


    Smoothie #3: Just Beet It

    You can't "beet" the color of this one if you use red beets! Golden beets also work, and have a more delicate, less earthy flavor. Start with 1/2 cup beet, and go up from there once accustomed to the flavor of the beets. Roasting the beets prior to blending for conventional blenders is recommended, otherwise the smoothie will be quite thick and fiberous (but still tasty!). Beet roasting is very simple: wrap washed beets in tin foil, and roast at 400F until a knife is easily insterted (45-90 minutes depending on size of beets). Cool, and then peel skins away with your fingers-they will come right off! Chop into small cubes, and store in fridge for up to 5 days, or freezer for up to 2 months. You may be able to find pre-roasted beets, just be sure the only ingredient is beets and no seasoning or vinegar!!

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • squeeze of citrus
    • 1/2 cup red or golden beet
    • 1/2 cup frozen raspberries, cherries or strawberries
    • 1 banana
    • optional: 1 TB coconut cream
    • a few ice cubes 

    The beets! So pretty...just don't wear a white shirt when peeling them...


    Smoothie #4: Plant Protein Power

    This smoothie is loaded with protein: the nut (or seed) butter, hemp seed and (if using) soy milk (if using) all combine to give you a smoothie loaded with plant-based nutrition. Each TB of hemp packs in 3g of complete protein, so add in an extra TB if you want more. Be sure to only use nut and seed butters that have simple ingredient lists-only the nut or seed, plus sea salt if desired, should be in the product. Drink this before or after a workout, or even for a treat. Adding an optional date or two, a TB of unsweetened cocoa or carob powder makes it super delicous-and perfect hot weather pick-me-up alternative to a shake or "frosty"! Add a teaspoon of the powerful cruciferous maca powder, and you'll want to fly to your next task or workout!

    • 1 cup plant-based milk of choice, using soy for extra protein
    • 1 TB flax or chia
    • 1 TB hemp
    • 1-2 heaped TB nut or seed butter, like peanut butter or sunflower seed butter
    • generous pinch cinnamon (I like a lot, so add 1/2 tsp)
    • 1 banana
    • optional: 1 TB carob or cocoa powder, 1 or 2 soft dates, 1 tsp maca powder
    • a few ice cubes

    The hemp seeds, cinnamon and maca powder:

    The finished smoothie, in the sunshine...so perfect for a warm spring day!So there you have it! If you have a blender and a few ingredients, you are only a few moments away from a delicious, noursihing and satisfying breakfast, meal replacer in a pinch, snack or pre/post-workout drink! No excuses here-and just in time for spring. Get on the smoothie train now!

  • Dark Chocolate, Cherry + Almond Energy Truffles (Vegan, Gluten-Free, Paleo, Refined Sugar-Free, Soy-Free, No-Bake)

    Quick Note! Looking for that granola bar recipe from #thethinkingkitchen? The lovely Annie at thethinkingkitchen.com has featured a quick n' simple granola bar recipe in her recent post all about foods to aid in sleeping. You'll find this super-simple recipe on my instagram! You can find my account here on this website...just click "instagram" above. Or, you may check out my pinterest page for the picture, recipe and procedure. If you're a fan of sesame and cashew, those bars are for you! They are vegan, full of crunch, fiber and healthy fats to keep you going! The original recipe hails from Bon Apetite. I modified mine a tad, but nonetheless, still turned out wonderfully. And, we may or may have not enjoyed some Luna and Larry's coconut ice cream on a few of these bars this past weekend......

    Anyways! Next Saturday is Valentine's Day. Whether you celebrate or not, or have a "special someone" in your life now, I declare that it should be a day of celebrating YOU. We ought to love ourselves, and be our own #1...right? Shouldn't we learn to love ourselves before trying to smother someone else with chocolate-coated lovey-dovey emotions? I think so...and I also think that the day is a perfect excuse to treat yourself!! Chocolate, a homecooked meal, cookies, a cocktail...whatever! 

    This year, like the last, I plan on sending my sister something to show her just how much I love her. I mean, big smelly sisters are special! They teach you (or try to) life lessons, give great advice, and also share a love of chocolate. And Fleetwood Mac. Last year, I sent her a big box of homemade vegan coconut-based chocolate truffles (a great recipe on ohsheglows). The concept is simple, and basically mimcs a traditional ganache, subbing in coconut milk for the heavy cream. The truffles turned out great, despite a few issues I had with them, of which I remedied with some reference to this amazing book all about confections.

    Namely, my issue was the following: coconut milk has a fairly wide range of fat content, depedning on the brand, who made it, and time of year. Dairy, however, is tightly regulated in terms of fat content. I mean, that is why you pay more for dairy products wtih more fat. That said, fat content is extremely important when it comes to ganache. Why? Becauce it is an emulsion. Too much of one phase, and your beautiful suspension of liquid fat amongst cocoa solids, cocoa butter droplets and water will split. Not pretty...not pretty at all. And THAT is exactly what happened last year to me-not a huge deal, and I expected it in fact. However, once you roll the truffles in cocoa powder in the end, this hides any imperfections on the outside. But, the texture may not be spot-on silky smooth. By golly, my inner confectionery-geek just didn't feel satisfied. I'll try this again-oh yes, but this week was not that time! I wanted something simpler, healthier, easier to ship to California, and crunchy. Yes, crunchy.

    Enter: dark chocolate-cherry energy truffles! These come together in about 10 minutes, with 15 minutes devoted to forming them into balls. And you may even have everything you need in your pantry right now. They have a long shelf life: about 4 weeks in the freezer, and about 2 weeks in the fridge. They are bursting with healthy fats, fibers, antioxidants and crunch. The intense chocolate flavor from the cocoa powder and nibs will rival any store-bought chocolate. The sweet-tart cherries are the perfect balance, along with the sweet-caramel-like dates holding it all together. And to top it off, a nice splash of cognac (or vanilla) make these super special! If desired, these could be dipped in some melted dark chocolate for a super special treat. Simply melt 3/4 to 1 cup dark chocolate in a double boiler or in the microwave, and gently roll each ball in the melted chocolate using your fingers or a fork. Tap off excess, and place on parchment until set. I suggest popping the balls in the freezer for a few minute to help harden before dipping (putting melted chocolate in the freezer encourages a firm, albeit less-stable polymorph of cocoa butter to form, so these will be more prone to bloom and may not have a nice snap when bitten into). Perfect-just like YOU, and/or that special someone on valentines day!

    Note: I got 15 balls from this recipe, so enough for 2 small gifts (one for my sister, one for my Mom-she'll probably get hers for her birthday). For storing, place into an air-tight container, or in a box inside a plastic bag to prevent these lovely balls from drying out. You may substitute the almonds for walnuts, macadamia, pistachios or even pecans. I added 1 TB of virgin coconut oil to help these stick together, but feel free to omit. Thank you to scaling back blog for the recipe inspiration!



    Dark Chocolate and Cherry Energy Truffles (vegan, gluten-free, paleo, refined sugar-free, soy-free) //makes 12-15 walnut-sized truffles//

    • 1 cup raw almonds (or other nut, such as walnuts, or a combination)
    • 1 cup pitted soft Medjool dates (about 10-12)
    • 1/2 cup dried sweet cherries
    • 1/4 cup cocoa powder (preferrably natural, not dutched) or raw cacao powder
    • 2 TB cacao nibs
    • 1 TB soft or melted coconut oil
    • 1/2 tsp cinnamon
    • 1/4 tsp sea salt
    • 1 TB vanilla or cognac (optional)

    1. Prepare a baking sheet by lining with parchment, or have at the ready some small confectionery cups. 

    2. In a food processor, process the almonds and nibs until coarse-keep some texture because they will be processed more.

    3. Add the remaining ingredients, and process until everything starts to stick together. The cherries may still be chunky-and that is good! You should be able to squeeze the mixture into a ball and have it hold shape. If it doesn't, process a bit more to release more to decrease particle size and allow the nuts to release some more oil. 

    4. Form into TB size balls, squeezing to compact the mixture. Place into an airtight container, or a box with a plastic bag around it. Balls will keep for 2 weeks in the fridge or up to 4 weeks in the freezer. If frozen, thaw at fridge or room temperature until soft (or just eat frozen!!). Repeat, feel the love, eat more chocolate. 



    Everything you'll need!

    The cherries and nibs. Such flavorful and colorful contrast!The cocoa powder....all cocoa-y and powder-y...and delcious!

    The almonds: aren't they lovely?

    Coconut oil, cognac, cinnamon and sea salt:

    The ground almonds and nibs. This is the goal texture:

    The finished mixture! This stuff smells amazing:

    All rolled up!

    Put in a box, ready to ship...found these materials online, but I bet any baking supply store would carry them! I love the texture and colors. These babies have a lot of love to give!! 

    And more truffles! Hooray! These are wonderful fresh, but firming with some chilling or freezing action is great, too.

  • Edamame Hummus (Vegan, Gluten-Free, Paleo, Sugar-Free, Nut-Free)

    Well, I say-I am a little late to this edamame hummus business...I did a quick search, and lo and behold...Trader Joe's makes an edamame hummus that people rave about. I was at my local TJ's a few days ago, and decided to grab it. I put it in my basket-no questions asked. But then, learning from my previous post about not reading ingredient labels, I read the label and noticed a few things that concerned me: there was added sugar (wtf?), and the soy beans weren't organic. Well, disgruntled, I did some more research (c'mon, I am a grad student!!) when I got home, and I now know that Trader Joe branded items (private label) are made from non-GMO ingredients! This is great to know, since it was my #1 draw-back from the edamame hummus, and the main reason why I put it back on that shelf. 

    And really, I thought I could make better, too! I mean, homemade hummus is a gazillion times better than store-bought anyways! You get to control how much fat you want to add (um, I like a lot of tahini and olive oil!), what herbs and spices you wish to add (smoked paprika, cumin, coriander and lots of parsley are my classic) and you get to add more lemon. Always more lemon (and cowbell, for those BOC fans out there). I love the sharp contrast against the creamy and rich tahini. So let's be real here: hummus isn't meant to be low-fat. I mean, how are the hippies going to muck-about in those snow covered sidewalks?! Sheesh! And this hummus has that extra protein-punch from the edamme, too. The color is pale-green, and the taste is wonderful. The edamame flavor is pretty delicate, but it shines through (just don't add too much cilantro! ha) I think next time, I'll add some fresh basil to compliment the natural sweetness of the edamame. 

    This particular recipe for edamame hummus was adapted from the ingredient deck on TJ's (I may or may not have taken a picture...), as well as this lovely lady's recipe (even she agrees that homemade is better!).This post is dedicated to a lab-mate, who has recently taken up the fine art of homemade hummus making! I was probably a bit too excited about the subject when she told me she made hummus for the first time last week. Like a crazy person, I was asking about if she cooked the beans from scratch, what spices she added, if she used a blender or food processor etc...but she is still talking to me, so I think that's a good sign! And, she seemed to also like the small (slightly pathetic) container of this hummus I brought her to try! Three cheers for hummus!

    Note: for a smoother hummus, make in a blender. A food processor, I find, produces a nice but coarser texture, whereas the blender does a great job pureeing. If you want a super-duper smooth hummus, microwave the drained garbanzos (or homemade) with just enough water to cover them, along with the cloves of garlic for 3-5 minutes. If you are really bored, or want to torture someone, pop the skins off of the garbanzo beans. Removing the skins only takes about 5 minutes, but it is tedious...whether it is worth it is up to you!



    Edamame Hummus (Vegan, Gluten-Free, Paleo, Sugar-Free) //makes about 3.5 cups//

    • 1 cup shelled organic edamame (soy beans)
    • 2 cups homecooked, or 1-15oz can, garbanzo beans (chick peas)
    • 2-4 TB fresh lemon juice
    • 1/4 cup tahini
    • 2 TB olive oil 
    • 2-6 TB water (to help blend, adding more if necessary)
    • 1 1/2 tsp sea salt (or to taste)
    • 1 large or 2 small cloves garlic
    • 1/2 tsp cumin
    • 1/4 tsp coriander
    • 1/4 tsp smoked paprika plus more for topping
    • 2-3 TB fresh parsley
    • 2-3 TB fresh cilantro
    • a pinch or two of cayenne, or a few drops hot sauce (optional, for spice)

    1. If using canned garbanzo beans, drain and thoroughly rinse. Take note if they are salted or not: if so, be mindful of this as you add salt to the hummus. 

    2. Bring 2 cups of water to a simmer, add the edamame, and cook for ~5 minutes until tender and bright green. Drain and rinse. 

    3. Add the garbanzos, edamame, and the remaining ingredients to a blender or food processor. Puree, adding water by the TB to help thin and blend. Stop and scrape down the sides of the blender or food processor periodically.

    4. Once to a desired texture, taste and adjust seasonings. Enjoy right away with raw veggies, as a sandwich spread, or with crakers/chips, or keep in a container with a lid in the fridge for 1 week. 



    All the ingredients (not pictured: garlic and sea salt):

    I love the bright-green color of the edamame!

    And the lovely green parsley and cilantro! So much green! Is spring here yet??

    The garbanzo beans! Love these guys...my boyfriend is a professional 'banzo cooker, so these are from dried organic beans. They are well worth the soaking and cooking!

    And the two best friends of garbanzos: lemon and tanihi!

    Ok, now throw it all in a blender or food processor, puree, adding water and scraper down the sides as needed. Sprinkle with smoked paprika for some color and flavor, and add a small-shrub-like garnish of parsley and/or cilantro! Viola-enjoy for up to 1 week.

  • Green Machine: Coconut-Avocado Smoothie + February Gratitude Journal

    Well, here we have it! February of the New Year. How are the resolutions holding up? Any new ones come along? Any exciting new changes taking hold, or newly formed habits? 

    I have to admit-I can't say that a lot has changed with me. I did, however, manage to peel my butt out of my apartment during a blizzard, and crank out a nice 5 mile ass-kicking treadmill run...on a SUNDAY! And on that positive note, I have been 98% successful in my pursuit of a vegan diet in 2015! I say 98% because I know of 2 instances that I inadvertantly had a food product with animal products in it because I did not read the ingredient deck (ok, ok, and one instance of a cookie and bread-they were my Grandma's-and I can't say no to her). Oh well-we are all human, and I have learned my lesson: be that crazy lady, read the food labels (even in the bulk aisle!!) and don't sweat the small stuff. 

    But what isn't small is the flavor and non-dairy-creamy-factor in this smoothie! Ahh, avocado smoothies...how they bring back memories! In library mall here on the UW-Madison campus, there is a food cart with a sweet lady. She sells fresh juices and smoothies. And one summer afternoon, my sister and I hit up "Smoothie Lady" in her neon-green cart and each got a avocado smoothie. To say the least, I was super skeptical to try it, but with some encouragement from my sister, I did. And I loved it! Creamy, not-too-sweet, coconutty and a beautiful retro-green color. I swear, these are the BEST fuel in the spring and summer for powering up Bascom Hall before class! Since spending almonst $5 a pop is not a feasilbe way to get my fix, and since "smoothie lady" isn't around until the weather is nice, this is my version!

    And now...a note on gratitude. Last week, I saw a behaviroal therapist about managing stress and anxiety. I am slowly discovering areas of my life that were touched in a not-so-great way by my intense and demanding job prior to graduate school. One major being elevated levels of anxiety and anticipatory worrying. Looking back, this totally makes sense. I am a natural-born worrier, and over-thinker, so my uber-stressful work experience didn't help these traits much. In fact, I really do believe that they took them to a whole new level, one of which (now that I look back) I think were signs of depression. This all at once brewed into a negative mindset, bitterness and one grouchy girl. These symptopms have improved A LOT since transitioning to graduate school, but I know that my past experiences shape my future, so I want to get the proper help to kick these bahviours to the curb!

    Enter: The Gratitude Journal. Yes, I know there is an entry from 1/29. It was practice. Lots of tea also helps the gratitude-flow. 

    I AM grateful for my life, my experiences (good and not so good!) and all the people in my world. I like to think I am a positive person >80% of the time. But I am not perfect-no one is! So, my goal for February is to write down 3 things I am grateful for each day. Nothing complicated. Nothing to over-think. Just 3 things that I feel grateful for at the present moment. I want to become more aware and conscious of all the beautiful and positive things in my life. Shouldn't everyone be more aware of these things? I think the world would be a more comforting place if we all took just a few minutes to reflect on what we DO have, rather than what we WANT to have. At the end of February, I plan to reflect on my month of gratitude. And I know for one, that I am GRATEFUL for this DELICIOUS and NUTRITIOUS SMOOTHIE! *happy dance*

    Would you ever start a gratitude journal? Have any of you done this (or are doing this)? I'd love to know! 

    Note: The greens in this smoothie are optional! If you don't have coconut cream, you may substitue either regular full-fat or light coconut milk. I would start by using 1/4 cup, and if more coconut flavor is desired, adding it by the tablespoon. You'd be surprised at how much the coconut flavor comes through against the delicate avocado flavor! Don't have dates or don't like them? Use 1 ripe banana instead, either fresh or frozen. Want to make a super-filling smoothie? Add BOTH the banana and dates! Hooray! Make it a party by adding 1 TB of coconut-flavored rum. You won't be sorry, and you'll feel as if you're on a tropical island...and not in a salty snowbank in WI!! 



    Coconut-Avocado Smoothie (Vegan, Paleo, Gluten-Free, Refined Sugar-Free, Soy-Free Option)//makes one large 12-16oz smoothie, or two smaller 6-8oz smoothies

    • 1 handful greens, like kale or spinach (optional)
    • 1 TB coconut cream OR 1/4 cup coconut milk (see note)
    • 1 TB each chia and hemp seeds (optional)
    • 1 TB lemon juice
    • 4 soft Medjool dates or 1 ripe banana
    • 1/2 ripe avocado 
    • 1 cup milk of choice (I used organic soy) OR water
    • Ice cubes (optional)
    • Unsweetened coconut (optional, for garnish)

    1. Add all ingredients to a blender, and blend until smooth.

    2. Add ice cubes, and blend again if the smoothie has warmed from the heat of the blender.

    3. Serve and enjoy immediately! This smoothie will turn brown beause of the avocado (and banana!) quite fast. Add a bit more lemon juice if you anticipate this smoothie to sit for a while.



    All the ingredients, in their natural glory in a snowy-lit room! So glad I was inside..enjoying the blizzard from our cozy apartment!

    How pretty are these?? Just makes you happy looking at them:

    And that lacinato (dinosaur) kale...such a beautiful emerald green. Those Italians know what their doing!

    And the chia and hemp seeds! They are like power-house-plant-confetti!

    Now, toss it all into a blender, adding a few ice cubes to help cool it down from the heat of the blender if needed. Pour (or just drink out of the blender jar??), garnish with some coconut (totally optional), enjoy, repeat. Take that, February blizzards!!

  • Blueberry Pie Smoothie (vegan, gluten free, refined sugar free, soy free option, nut free option, oil free)

    Who else has been feeling the winter blues? I certainly have. Not going to lie, there were two days after New Years of sleeping in a bit too late, guzzling two smoothies a day, and staying in bed reading. Not that there isn't anything wrong with that (and in my defense, I was reading articles for my research), but I felt that I should probably start contributing to society again...and this smoothie really helped me out!! I have a hunch it will make you pretty happy and energized, too. Since starting my days with a big fruit and/or leafy-green smoothie, I have felt lighter, but fuller more energized throughout the day-especially the morning hours. I have never, ever, ever been a morning person, so I look forward to my morning smoothie-good motivation for getting up, and awaking those still sleeping with loud blending noises! Wakey wakey...

    I came up with this formula when I was experimenting with a NutriBullet we inhereted over the holidays. I will not be ashamed in saying that I let it sit in a box in our closet for a solid week before I hauled it out, cleaned it and tried it out. Wasn't this thing on an infomercial?? I was a tad turned away at this point. But out of pity for the little machine, I had to try it out at least once. 

    The first smoothie I made was one that I make often, almost every morning, based on spinach, frozen banana, chia and hemp seeds. The first sip was like velvet...green, slightly sweet, smooth...I was hooked. I quickly concocted a hardcore blend of a (whole) orange, lemon, ginger, pear and water. Besides being overly bitter from the entire orange (lesson learned!), it wasn't too bad. I then tried a kale and apple concoction, and again, smooth as buttah (or Earth Balance...whavever!). 

    But with that said, please give this a try in a "normal" blender. I recommend blending the almonds with the liquid and the hemp and/or chia seeds (and dates, if preferred over bananas) first until smooth, and then adding in the banana, coconut cream, blueberries and spices. Also, you can plan ahead, and soak your almonds overnight. If the smoothie warms up from the heat of the blender, blend in an ice cube or two to cool it down. This is the process that I typically use with heftier smoothies (like those with kale and nuts) with my "normal" blender, and they come out pretty smooth, and just as tasty. In fact, most of the smoothies I have posted on my instagram account have been made like this, so see the results for yourself! No need to drop $500 on a VitaMIx or a NutriBullet, well, not at least until you break your current blender(s) and have an excuse to purchase one! Buahahahaha...

    Cheers and bottoms up for a healthy and active January! This smoothie is creamy, sweet with warm spices reminiscent of blueberry pie, and bursting with healthy fats. It boasts 1 cup of blueberries, a fiber and antioxidant rich fruit, and one that also makes this smoothie a beautiful color! The almonds and coconut cream make this smoothie rich, while the lemon gives it just the right kick. The chia and hemp boost the fiber, healthy fat and protein content-keeping you feeling full. I am happy to say that it has passed picky-eater-boyfriend approval, and is now part of the regular smoothie rotation. 

    What other "superfoods" do you blend into your smoothies? I am on the prowl for some new ingredients to try. At the top of my list is maca powder, as well as goji berries. 

    Note: I added lemon to make all the flavors pop. Adding fresh ginger may be a great idea, too! If you don't have coconut cream, you may omit it, or try using coconut milk. If you are allergic to nuts, omit the almonds and substitute coconut cream. If you don't have chia or hemp, still give this a try (and go out and treat yourself to some chia and/or hemp seeds!!). Don't like bananas? Try 4 to 5 soft dates to sweeten this instead. 



    Blueberry Pie Smoothie (Vegan, gluten free, refined sugar free, soy free option, nut free option oil free)

    • 1 cup frozen or fresh blueberries
    • 1 cup milk of choice (such as soy, almond or coconut)
    • 1 TB hemp seeds
    • 1 TB chia seeds
    • 2 TB almonds, about 12-14 (or 1 TB additional coconut cream)
    • 1 TB coconut cream (see note above)
    • Juice of 1/4 of a small lemon
    • 1/2 tsp cinnamon
    • 1/4 tsp nutmeg 
    • 1 medium to large ripe banana, fresh or frozen (or, 4 to 5 soft dates if you don't like 'nanas)
    • optional: a few ice cubes if needed to cool the smoothie
    • optional: a 1/2" pice of fresh ginger, peeled and chopped into small-ish pieces

    Using a high-speed blender:

    1. add all the ingredients, and blend until smooth. Enjoy immediately.

    Using a conventional blender:

    1. add the milk, hemp, chia, ginger (if using), dates (if using) and almonds to the blender, and blend until smooth.

    2. Add remaining ingredients, and blend unitl desired consistency. Enjoy immediately. Proceed to dance with high-energy levels and ninja-kick into the air. 



    Here's what you'll need: ripe banana, milk of choice, blueberries, lemon, chia and hemp seeds, almonds, cinnamon, nutmeg (freshly grated is preferred) and coconut cream. Not pictured: fresh ginger and ice cubes.

     

    I am loving these wild boreal blueberries that Trader Joe's is carrying now. They are super tiny, don't have tough skins, and have a great flavor. Kind of cute, right?

    If you're feeling artsy, you can play with garnishing. Surely to impress a half-asleep, hungry individual!

     It resembles a beautiful almond sunrise...or may not. Whatever-it tasted amazing, so get your blender out, and make this! Let me know what you think!