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Brunch/ GF, Vegan & Raw/ HEALTH/ RECIPES

DIY Probiotic Coconut Yogurt

{by Teniel Moore-Raw Foods Contributor}

Who loves coconuts as much as I do?

They are so versatile, there is so much you can make with them, and they are so good for you.

Today I’m going to share with you my super easy, DIY coconut yogurt, that will have you asking yourself why you have not been making it yourself before this

Why make your own?

Well, why pay a fortune for some gourmet coconut yogurt in the shops when you can DIY?

Plus the fun bonus of making it & flavoring it, however, your heart desires.

This is a great substitute if you are on a dairy-free diet or perhaps you’re vegan. It is also great for some extra probiotics, without all the extra sugars the store bought ones contain. So let’s get started.

What you will need:

~ Sterile glass jar with lid (mason jar works well)

~ 2- 3 Thai young coconuts

~ 2 probiotic capsules

~ Some muscle for opening your coconut

~ High-speed blender

~ dehydrator (optional) this will speed up the process but is not necessary

Directions

~ Open up your young Thai coconuts, however, works best for you. I love to throw them down hard on our cement drive till they crack open. The kids always want to get involved in this part. Or you could be more civilized and use a clever to open them up. A little tip is to have a container handy so that you catch any coconut water that might run out as your cracking it open.

~ Drain all the coconut water out of the coconuts and set aside.

~ Scoop out all the coconut flesh (sometimes called coconut meat)

~ Place all of the coconut flesh from 2 – 3 coconuts into your high-speed blender along

   with 1/4 cup of the coconut water and the 2 probiotic capsules. Just break them open

   and pour them in.

~ I like my coconut yogurt thick so I only add 1/4 cup of the coconut water.  Start with that amount and add more if needed. If you are using 3 coconuts you might need to add a little more coconut water.

~ Blend until smooth thick & creamy

~ Pour your coconut mixture into a sterilised glass bottle with the lid on. Sit out on the counter in a warmish spot for at least 8 hours or overnight.   (If you have a dehydrator pop the glass jar with lid into the dehydrator ((taking out all the trays so it can fit in nicely))  This works like a charm on 100 degrees for 5 hours.)

~ You will know your coconut yogurt is ready as it will have that slight tart taste to it that yogurt has.

~ Keep in the fridge & add what ever flavourings your heart desires. I like to keep

   my plain.

 

Also, you can make your coconut yogurt savoury by adding things like chili sauce or garlic, lemon & dill. Like I always say ” your only limited by your imagination” so go for it.

I hope this has inspired you to try something new and get making your own dairy- free, sugar- free yogurt. Get the kids involved, they will love it

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HEALTH/ How-Tos/ RECIPES

Fighting Colds With Homemade Honey Lemon Ginger Tea

This is a Sponsored post written by me on behalf of Fellowes for SocialSpark. All opinions are 100% mine.

I’ve just started drinking this amazing tea a couple of months ago, during a cleanse/detox week.  It has quickly become one of my favorites.
I recently served it to my daughter who has been fighting a cold.  She loved it.  It tastes like a special lemonade and was super soothing to her sore throat.
We all know lemon and honey both have health benefits, but did you know ginger is full many many benefits?
Here are 7 of the top benefits of ginger:
1. Ginger improves the absorption and assimilation of essential nutrients in the body.
2. Ginger clears the “microcirculatory channels’ of the body, including the pesky sinuses that tend to flare up from time to time.
3. If you chew on ginger, it will help with nausea and airsickness.
4. Got a tummy ache?  Eat some ginger.
5. Joints giving you trouble?  Ginger has anti-inflammatory properties that can bring relief.
6. If it is cold outside, ginger tea has warming benefits.
7. Rid throat and nose congestion by drinking ginger tea!
My favorite way to make Honey Lemon Ginger Tea:
~Cut some organic ginger root into 1/4′ slices (no need to peel)
~Keep slices in a small mason jar in the freezer
~When you are ready for some tea, squeeze 2 wedges of lemon into the tea cup.
~Add the wedge itself into the cup for the added benefits of the oils from the lemon skin.
~Add 2 slices of ginger.
~Heat water in the tea kettle.
~Pour hot water over ginger and lemon.
~Add 1 tsp or more of honey until desired sweetness.
All of this is to taste.  Add more or less ginger.  Same with lemon. I steep for a good 5 minutes.
It is that easy!
My favorite teacup and electric tea kettle make this process very easy!  The electric tea kettle heats water up in minutes and keeps it hot for hours.  The tea cup has its own saucer, strainer, and a lid to keep it hot or to set the strainer in when steeping is done.  I LOVE this cup!
The second way we are fighting colds around here is with my favorite new toy.  It is the Fellowes AeraMax™ DX-55  and I am so thankful for it!  I have set it up in my daughter’s room to keep her room purified as she fights her cold.  I have also moved it into the living area at the end of the day to help keep germs at bay so the rest of us don’t get sick.
When her cold is over, I will move it into her sister, Colsie’s room.  We had a couple warmer days last week and it was just enough to trigger her allergies.  She wakes up pretty congested.  I am hopeful that the Fellowes AeraMax™ DX-55 will help keep the allergens out of the air while she sleeps.
A few reasons why I love the Fellowes AeraMax™ DX-55 air purifier:
~it is ultraquiet
~it automatically monitors the indoor quality of air and adjusts the fan accordingly
~no more stuffy noses and sore throats when waking up
~uses a true HEPA filter, which removes 99.9% of airborne particles, including germs, viruses, allergens, dust, mold, pollen, ragweed, pet dander, and cigarette smoke.
~the LED lights on the machine clearly let you know what the machine is up to…when it is purifying and when it is done, or when the filter needs to be changed.
~it is portable.  I can move it from on daughter’s room to another.
~it is sleek-looking.  I do not find it obtrusive.
~it is easy to find.  You can buy the Fellowes AeraMax technology at BestBuy.com.  Prices start at $189.99.
~it not only works for cold and flu season but helps my girls allergy and asthma during allergy season.
———–
What are your favorite ways to stay well during cold and flu season?
Have you ever considered an air purifier?

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RECIPES/ Sides

Healthy & Delicious 2 Ingredient Creamy Salsa Dip

This is my new favorite, go-to creamy taco dip.  It couldn’t be easier or tastier.  You just use equal parts hummus and salsa and mix.  It keeps really well in the refrigerator and can be used as a dip, sauce or dressing.
I love the combination of Trader Joes Hummus Dip and Trader Joes Organic Tomatillo Roasted Yellow Chili Salsa, but you could use any brand hummus and salsa.
Here I used it on tacos in place of cheese.  I filled the tacos with my Crockpot Refried Beans Without The Refry.  I added corn to the beans, topped with the hummus/salsa dip, then topped that with Trader Joes broccoli slaw and carrot mix.  This dinner was delicious and full of flavor and texture.  The cheese was not missed at all!

Here I used it as a dressing to top a simple lunch salad I made for myself.  Greens topped with beans, broken tortilla chips in place of croutons for some crunch, and topped with Creamy Salsa Dip as a dressing.  So good!

I also use it as a dip for cut veggies and crackers.

This dip is a great way to get some protein due to the chickpeas in the hummus.  It is also much better for you than the typical creamy dips that use sour cream, milk or cheese, and has much less fat than the typical salad dressing.

Give it a try and let me know what you think.

 

Drinks/ RECIPES

The Velvet Elvis Smoothie

This post is part of a social shopper marketing insight campaign with Pollinate Media Group™ and Post Pebbles, but all my opinions are my own. #pmedia #PostWalgreens http://my-disclosur.es/OBsstV.”

One of my favorite smoothies comes from a local place called NuVibe Juice and Java.  They have an awesome smoothie called The Velvet Elvis smoothie.  It is unique, filling, creamy & tastes like a decadent peanut butter banana smoothie treat.  Nu Vibe uses milk, oats, Grape Nuts, peanut butter, banana, yogurt, whey protein powder and ice.

Since I don’t do dairy, I have them leave out the yogurt and use almond milk.  They also use whey protein powder, which I have them leave out, too.  I prefer a plant protein powder, if I use any. They end up adding more milk to make up for the creamy yogurt and also add more ice to mine.  I can’t tell anything is left out.  It is SUPER yummy, and so delicious that I had to recreate it at home.  I’ve done just that, and love how it tastes and how healthy it is!

Did you know February it is American Heart Month?  I am passionate about finding heart healthy foods.  Heart disease is the #1 cause of death in women, and breast cancer is the second.  Both concern me.  I had chemotherapy that is quite toxic to the heart when I was diagnosed with breast cancer in 2010, and also had radiation on the left side of my chest, which includes the heart area.  Keeping my heart healthy is key for my long term health and survival.

This smoothie is a great example of something that is super heart healthy.  

~The peanut butter has great protein & heart healthy fats.  Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet.

~The banana has potassium which is amazing for the heart. It is “an essential mineral for maintaining normal blood pressure and heart function.”

~Oats are known to keep cholesterol low which is good for the heart.

~Post Grape Nuts is key to make this smoothie a filling meal replacer. Did you know Grape Nuts are now free of GMO’s? A 1/2 cup serving has 7g of fiber, 8g of protein, & 90% of your daily iron needs.  It also has a high percentage of magnesium, which is the calming mineral.  This is a big deal as we all know what stress can do to our heart health!

This is not a low calorie smoothie, but it is very nutrient dense.  It really is breakfast in a cup, and will keep you full for hours.

Make this recipe. You will love it!  When you do, make sure to shop for your Post Grape Nuts Cereal at Walgreens.  They have an exclusive, in-store discount of Post cereals.

 

The Velvet Elvis Smoothie

1/4 cup peanut butter
1 banana
1/2 cup Post Grape Nuts Cereal
1 cup oats
1 1/2 cups almond milk (or milk of your choice)
2 Tbsp honey
1 cup ice

Add all ingredients to the blender.  Use a high speed blender for best results.  If you don’t have a high speed blender, let the oats and Grape Nuts Cereal sit in the milk for a few minutes to soften.  Blend until smooth.  Add more milk if needed.  Consistency is right when a vortex forms in the blender and contents move freely.

____

Some nutritional information:
This recipe makes 30oz of smoothie, which can replace a meal and snack or share it with someone to cut calories in half.

1,210 calories (605 for 1/2 recipe)
20 g fiber
21 g protein
50% daily calcium
50% daily vitamin e
100% daily iron
50% folic acid

And lots more!  High in potassium, niacin, and magnesium.
Enjoy the taste of this great smoothie and the amazing energy it brings.

(to cut calories even further, use 1/2 the amount of peanut butter, which would save you 190 calories, taking the 1/2 recipe down to 515 calories.)

 

{my niece shopping with me at Walgreens.  Isn’t her sparkly hat so cute?}
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GF, Vegan & Raw/ RECIPES/ Sides/ Sponsored

Grape Jelly Meat-Less Balls + Heinz Happy

This is a Sponsored post written by me on behalf of Heinz Ketchup for SocialSpark. All opinions are 100% mine.

If you have been reading this blog long enough, you know I like to say “Makes Me Happy!”

You know what Makes Me Happy?  Heinz Ketchup.

Why?  Because they offer organic ketchup with no high-fructose corn syrup!

I make a lot of things homemade to avoid unhealthy ingredients, but I draw the line at having to make my own ketchup, and thanks to Heinz, I don’t have to!

Heinz ketchup put together a Heinz Super Bowl spot for this year’s game that is sure to make YOU happy.  I got to preview it and it made me chuckle.  It made me very happy to have a commercial that the whole family can enjoy.  You can Watch the Heinz Super Bowl spot  below, then tell me if it made you happy.

Heinz is also running a photo promotion where you can share a photo of you and your family showing off your love for Heinz.  It is called Show Us Your Heinz.  When I first read about this, I was reading too fast and thought it said “show us your hiney.”  That, too, made me chuckle.  Leave it to Heinz to make me happy that people are not showing us their bums.

On to this awesome recipe.

Lentil Meatless Balls

The happiness theme continues.  I was super happy to see a sauce made from just 3 ingredients. Ketchup (Heinz of course!) lemon juice, and grape jelly.

You can make this simple sauce and toss your favorite meatballs in it.  To make it even more simple for those Super Bowl Games & parties, you can buy frozen meatballs and just whip up the sauce.  Throw it all in a slow cooker and keep a jar of toothpicks nearby for guests to serve themselves.

I used the sauce with this great Lentil Meat-less Balls recipe.  They were delicious.  We didn’t miss the meat one bit!  A great little snack with a nice punch of plant protein–now THAT makes me happy!


Lentil Meat-Less Balls
2 Cups Cooked Lentils
2 Eggs, lightly beaten
3/4 Cup Ricotta (I used pureed cashews, add water until ricotta-like consistency)
1/4 Cup Grated Parmesan Cheese (I used nutritional yeast)
1 Large Garlic Clove, minced
1/2 tsp. Fennel Seed, crushed
2 Tbsp. Finely Chopped Fresh Parsley
Hefty pinch of Dried or Fresh Thyme
1 tsp. Each Sea Salt and Pepper
2/3 Cup Breadcrumbs (fresh or panko, preferably)

Sauce:
1 cup Heinz Organic ketchup
1/3 cup lemon juice
1/3 cup grape jelly ( look for jelly with no high-fructose corn syrup in it!)

Meat-less Balls:
In a food processor or high speed blender, pulverize the lentils into mush.

Add the rest of the ingredients except the breadcrumbs.  Mix well.
Add the breadcrumbs. Mix and let sit for 20 minutes.

Preheat the oven to 400 degrees.  Check the lentil mix by rolling a 1″ round ball between your palms, it should hold together fairly well.  If it seems pretty wet and is falling apart, stir in another Tbsp. or two of breadcrumbs until the ball will stay together. (I had to add quite a bit more breadcrumbs)

Line a baking sheet with parchment paper or grease well.  Roll the mix into balls and line them up on a baking sheet (they don’t need lots of space between, they won’t spread). If you like a bit more of a crust, brush them with  oil.

Bake on the middle rack for 15-20 minutes until the tops are golden brown, gently turning the balls over halfway through baking.  Remove to cool slightly.

Sauce:
Melt sauce ingredients in a pan, stirring constantly.  Pour over meatballs. Can keep it all warm in a slow cooker with toothpicks nearby for serving at parties!

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GF, Vegan & Raw/ Healthy Eating/ RECIPES/ Uncategorized

My Kitchen Staple – Sprouted Buckwheat

{crunchy sprouted cinnamon buckwheat with stevia in almond milk with a dollop of coconut yogurt.}

*post by our Contributing Raw Foods Author, Teniel Moore

I have a long list of food staples I have on hand every week to make my life easier.

~Chia seeds
~Coconut flour
~Almond milk
~Freshly washed veggies
~Pre packed green juice bags, one for every day of the week
~Goodie balls
~Raw chocolate

I could go on so I’ll stop there.

But the number one thing I make every week is sprouted crunchy buckwheat.

Why?
Because it’s so easy to sprout

Buckwheat is such a versatile seed. Yes that’ right its a seed, not made from wheat as the name suggests. 

~Its also gluten free.
~Its cheap to buy
~Its nutritious – a great source of easy-to-digest protein

What you will need:

Filtered water
Large bowl for soaking
Raw buckwheat 
Large strainer
Dehydrator – not essential but keeps it raw and makes them crunchy

How to:

First of all you will need to give your grains a really thorough rinse. You will see a pinkish slim as you rinse them well. You want to rinse until the water runs clear.

Now soak your grains in a large bowl filled with filtered water and cover. I do this overnight.

In the morning drain your grains and rinse really well and leave out to sit well drained in a large strainer or dehydrator mesh tray. Anything that allows water to strain through and breath will be fine. 

Then again at night rinse again and drain well. 

In the morning you will start to see the cutest little baby tails growing from your buckwheat. You can repeat the process another day if you like or else give a final rinse and your buckwheat is sprouted and ready to go.
{Pictured above is my buckwheat sprouting in a large mesh strainer. 
I got this strainer especially for sprouting buckwheat.}

Next Step:

You can store this raw sprouted buckwheat in the fridge for a few days just as is. Its great to make raw tabouli with or use as a sprinkle on salads. It is however soft.

If you want to make it crunchy which is how I love it, you will need a dehydrator or oven.

In your dehydrator, lay the buckwheat evenly over the sheets and dehydrate on 105 till crunchy. This will only take around 4 hours or so and this will keep it still raw.
If using the oven bake for a short time only. Keep an eye on it. It will burn and become very crunchy quite fast. This will not keep the sprouts raw but is handy if you don’t have a dehydrator. I’ve only used this method once. I prefer the dehydrator.

Allow to cool and store in a glass jar in your pantry indefinitely. My container is often left out on my kitchen counter because I use it so much.

To make buckwheat flour all you need to do is grind the crunchy buckwheat in a high speed blender. Easy right? 


 Images above are some of the great things ways I use sprouted buckwheat.


Buckwheat pancakes


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Drinks/ RECIPES

Clementine Mango Green Smoothie

A new favorite green smoothie recipe!  Clementine Mango Green Smoothie is super sweet and fresh. Kids and those new to green smoothies will love this one!

My Avery and I had it for breakfast this morning and it was delicious.  The banana I used was really ripe which adds great sweetness and creaminess to the smoothie.

Frozen mango added frostiness, and clementines added a nice citrus sweetness.  Say that 10 times…citrus sweetness, citrus sweetness…

{her smoothie was on the side table just out of sight of the camera}

My little one slurped away on her green smoothie while reading.  She commented between slurps that she liked being able to eat breakfast while reading at the same time.

When she finished she asked how many fruits and vegetables she just ingested.  I thought that was a great question.

I told her what she just drank was like eating a big spinach salad for breakfast.  I told her to picture a big handful of fresh leafy spinach on a plate, topped with 1/2 cup of mango chunks, one clementine, and 1/2 a banana.

We split the smoothie so this was 1/2 of the blender contents.

I told her if she ate some carrots with her dinner and berries for snack, she would have eaten all her servings of fruits and veggies for the day.

She grinned and said.. “yep, I’m eating the rainbow!”

I love that she thinks about the importance of getting all the colors in.  She is starting to get the importance of eating her fruits and vegetables.  Yes! #momwin

Clementine Mango Green Smoothie

2 large handfuls of spinach (about 2 cups)
2 clementines, peeled
1 cup frozen mango (fresh is ok but if fresh use a frozen banana)
1 ripe banana (can be frozen)
2 cups water

If you have a high-speed blender, go ahead and throw all in and blend away.

If not, start with spinach and one cup of water.  Blend well until spinach is in teeny tiny bits.

Add the rest of the ingredients and blend away.  

The key to good consistency is seeing a vortex in the middle.  Keep adding water until you see this.

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