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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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Healthy Eating/ Organizing/ RECIPES/ Sweets

No Bake Chocolate Peanut Butter Freezer Slice

I will be making this recipe for years and years to come.  Yes, it is that good. It is the perfect chocolatey peanut butter treat!  It is healthy, easy to make, everyone loves it, and it keeps forever in the freezer.

It starts with nuts, and we all know how good nuts are for us.  They are full of protein and all of those good oils that help with digestion and make your skin shine!

There is no processed sugar in these, but they satisfy a sweet tooth and are plenty sweet thanks to the dates, raisins and honey that are in them.  The coconut oil adds a bit of sweetness, too.

Start with processing the nuts in a high speed blender or a food processor until crumbly.  I have a little one who does not like nuts, so I went pretty powdery with my nuts to keep her happy.  She devoured these and kept asking for more!

Add dates, keep processing until they are in small pieces & mixed well.

Add the rest of your ingredients.  Process until consistency can be rolled into a ball…a messy ball.  Keep scraping the sides of your blender or processor to help blend.

Make sure you lick that spoon!

Press mixture into a lined pan. I used my fingers but then smoothed my prints out with the back of a spoon to make it pretty for all of you!

Mix up the icing.

Are you drooling yet?  This is the best part.  Mmmmmm.

Top bars with icing.  Use a bit of water to thin if too thick.  If too thin, don’t worry, it will firm up in the freezer.

Slice it up and hide it in the freezer.  If you share it will be gone in minutes.

The texture of this slice is so satisfying.  It is chewy even when frozen, easy to bite into.  The frosting melts so creamy in your mouth.  I love that they are cold, too, which really adds to the satisfaction!

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Chocolate Peanut Butter Freezer Slice

 
6-8 Fresh medjool dates
¼ cup of raisins
1 cup of nuts (they can be mixed nuts or not. I like to use macadamia nuts, Brazil nuts or walnuts)
pinch of good quality salt
1/2 cup cocoa
1/4 cup peanut butter
1/3 cup of honey
2 Tsp of water
 
Icing
1/3 cup cocoa powder
1 Tbsp coconut oil (melted) (no substitutes)
2 Tbsp honey
2 Tbsp peanut butter
1/2 tsp vanilla
pinch of salt
 

Directions
~Place your nuts into your food processor or high speed blender and process until crumbly.

~Add your dates and raisins and process again. 
~Now add your salt, cocoa, honey and peanut butter.
~ Process till it starts to come together. If the mix is too dry add a little water a bit at a time till the mix sticks together when pressed into a ball. 
~Press this mix into a small lined container. 
 
Directions For Icing 
Mix cocoa, melted coconut oil, honey, vanilla & a pinch of salt to bring out the flavor. Add water if too thick, if too thin, don’t worry, it will firm up in the freezer.

 

Pour or spread the icing onto the raw chocolate slice. Pop back into the freezer till the icing firms up, then slice and enjoy. This slice keeps great in the freezer if it lasts that long.

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This post was inspired by our amazing Raw Foods Contributor Teniel Moore from Addicted To Raw. She wrote about a similar chocolate slice minus the peanut butter and high raw.



Healthy Eating/ RECIPES/ Sweets

No Sugar Raspberry Puree

I am avoiding processed sugar for a bit.  I went a bit crazy with snacking on fun holiday treats and found myself having major sugar cravings.  Because of this, I have been looking for creative, whole food ways to sweeten up my food, and fruit purees have been a great way to do just that!
This one starts with a cup of frozen, organic raspberries.

I added 2 dates to help with the tartness that frozen raspberries often have.

Dates are amazingly sweet and a great way to add sweet in a nutritional way.

Don’t forget to take the pits out!  I left them in the first time I ever used dates in a recipe and my food processor was not happy with me.

Add a cup of filtered water.  Mason jars make a great liquid measure cup, as they are marked on the outside.

A good **blender is key to getting smooth purees, but if you don’t have one, don’t let that stop you from making this.  It will just be a bit more ‘seedy.’

Such a pretty color!

I used some of this puree on my chia oats, shared a shot of it’s goodness with my little one, then drank the rest.  It was so refreshing, with the perfect balance of sweet & tart.

Have you made my chia oat recipe yet? You can throw it together the night before, OR, if you do it in the morning just let it sit for at least 15 minutes for he oats to soften and the chia to expand.  You eat this cold.  If you are new to chia, you might want to read my post on 13 Ways Favorite Ways To Eat Chia.

I had my chia oats with raspberry puree, and Avery had hers with peanut butter and honey.
Delicious!
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Chia seeds and I are like best friends. I try to enjoy them everyday.
  Why?
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3’s than any other food, even FLAX
~5 times the calcium of milk, plus boran which is a trace mineral that helps transfer calcium to bones
~8 times the omega 3’s found in salmon
~3 times more iron than spinach
~2 times the amount of potassium than bananas
~more antioxidants than found in blueberries
~they have 5 GRAMS of fiber PER TABLESPOON!
~the are a complete source of protein, providing all the essential amino acids
~can be stored for years without deterioration of flavor or color
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
~they are low calorie way to get super FULL!

 

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**A Little Bit About Blenders
Professional Grade High Speed Blender
Some of the best money I have ever spent!
Vitamix Professional Blender and accessories
This is the model I have.  I drooled over it for a couple of years!
It was a splurge, but worth EVERY penny.  I use it 2-3 times a day.
It makes crushed ice in seconds.  It takes almonds to almond butter in seconds.  It makes the best raspberry fruit purees for pancakes and ice cream–obliterates all those little seeds into smooth puree heaven! We are eating 3 times the amount of fruits and veggies since purchasing this amazing blender, which I know is keeping us out of the doctors’ office and away from those expensive co-pays, so in my mind it has paid itself off.
Ninja Mega Kitchen Blender and accessories.
I’ve never used one, but have heard good things about them.  They are not professional grade like the Vitamix, but the price is much easier to swallow and they are powerful.
Oster and New Vitamix blenders in kitchen.
{my old Oster on the left, my New Vitamix on the right}
I had one of these for years and it does the job.  You can’t beat the price, and for smoothies, it works, although you have to blend much longer. You will still have chia and raspberry seeds in your smoothies, but if you don’t mind the extra texture, this one will do.  If you have had a high speed blender, you will not be happy with this one.  If you are looking for something to get by until you can get a high speed blender, and to just get those smoothies in you, this will do just fine.
FAMILY/ Healthy Eating/ HOME/ How-Tos/ Organizing/ Parenting/ RECIPES

How To Establish a Balance Between Healthy Recipes and Non-Healthy Recipes For The Family


A Reader Question:
I can’t help but notice all the healthy things you post about and pin, and yet perusing through your pinterest pages I see that you aren’t shy about ‘non-healthy’ recipes as well.  I am starting to try to eat clean but am wanting to find a balance where I can still go on Pinterest and not have to shy away from everything I see and being able to bake with my kids and actually have them enjoy the finished product, etc.  How do you establish this balance for yourself and your family?


My Answer:
Great question!  We save the fun, unhealthy recipes for our Friday Family nights and for birthdays, holidays and special occasions.  On normal days, we still have some sweets, but they are made with healthy ingredients, like the Apple Pie Bites I just posted.  Most of the time the sweetest thing in the house is frozen or fresh fruit which is great, because then the kids will grab it and eat it!  I work very hard at not having junk in the house during the week, but then always make sure we have a treat on the weekend.

Expanded Answer:
We love food around here, so I make a point of finding a balance between healthy eating and less healthy eating.  I feel good about the fact that we eat very healthy during the week, but then indulge on the weekends or during special occasions.  It is amazing how often special occasions come about, so believe me, my kids are not deprived.  If anything they appreciate food and have a healthy understanding of food that is nourishing and food that is not. They also are aware of how good healthy food makes them feel and how crappy they feel after eating too many sweets….not that it stops them from indulging but it makes them appreciate the necessity of good, nourishing food.

I think key to eating clean and healthy is to know what you are eating.  You are already winning the battle if you are eating from home and making things homemade.  This eliminates fast food & processed foods, artificial flavors and colors, and chemical ingredients that are next to impossible to pronounce.
Another key is finding sweet recipes that have ingredients that are profitable for the body and health.  Below are a few great examples, and my Vegan Desserts board on Pinterest has a bunch more ideas.

Our Favorite Healthy Snacks

Lastly, get your kids involved in the cooking and baking process.  Explain to them why honey is better than processed white sugar, and why whole wheat flour is better than white flour.  Get them used to making recipes with wholesome ingredients and talk about what each of those ingredients will do for the body–i.e. nuts…they have lots of protein that help build strong muscles and give energy!  
My girls are so used to cooking in a mindful manner that this Thanksgiving my 10 year old was appalled at how much sugar we used to make a Cranberry Cake.  It was 1 1/2 cups, and I love that she noticed that it was not the way we usually bake treats.  We also made Potato Casserole and she had NO IDEA what cream of chicken soup was.  I never buy it, and she just couldn’t understand why anyone would want creamed chicken! Then I told her it was really just flavored like chicken, which she very dramatically responded “eww!”  It was a good example to me of how much our eating habits have changed over the years.  A few years ago just about every dinner I made had cream of ‘something’ soup in it…and cheese…and sour cream…and butter.  
Our Not So Healthy Favorite Snacks

Funky Fritos – we make these once a year during football season

I think a balance is important, and I am very comfortable with how we have chosen to eat in our family.  If you are trying to change your family’s eating habits, take it a little at a time, explain why you are making each change as you do, and be patient.  They will eventually adjust and might just start to appreciate mindful, healthy eating.

Frugal/ Healthy Eating/ HOME/ How-Tos/ RECIPES/ Simplifying

How To Have A Friend Over For Lunch Without Cooking Or Baking

I’m slowly getting my energy back after 2 surgeries, but not so much energy that you will find me cooking and baking up a storm in my kitchen just yet!  Thankfully, I have a great little market super close to my home.  It is a little health food co-op grocer and they have a small deli in the back where they sell amazing homemade wraps, salads, etc.
I often use their food to help make entertaining a breeze.  I love that they use ingredients that I would use here at home.  They have lots of vegetarian, vegan & gluten free choices, so no matter who my company is, I can usually find something good for us to munch on from my local co-op.  

Recently I had a friend over for lunch.  It took no time at all to set out a nice little lunch that tasted homemade.  I stopped over at the co-op grocer, picked up a few things, and within minutes had my table set and ready to serve my sweet friend.

I kept the cost down by splitting the wrap in two.  The cake and granola bar is made there at the grocer and are only 99 cents each.  I got a salad mix, some organic corn chips, salsa that is made fresh by the grocer which is to die for, some curry quinoa & chickpea salad, & a couple kiwis.

I peeled a couple of clementines and tossed them into the salad mix along with slivered honey almonds and dried cranberries.
This huge burrito wrap was a little over 3 bucks and was plenty filling for the both of us.
Banana cake with cream cheese frosting & a granola bar cut in half for dessert.  Perfect to eat with coffee!  I bought one piece of cake and one bar and cut them in half.

 Pretty is important…or at least it is fun!! Put food on pretty platters, add a little lemon to the water.  Throw on a pot of coffee and make sure to have some cute napkins on hand to brighten up the table.

 So easy, very delicious!  My friend and I had a great time catching up over lunch & I know she felt loved and cared for by the food I fed her.

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Do you ever buy pre-made food instead of making everything yourself?

What foods do you like to throw onto platters and pass as homemade?

Do you admit to your company that you didn’t make it?    I do, as I like to show people that it is easy to entertain without spending hours in the kitchen.  PLUS, the food is always so good that I always get asked for the recipe, so I might as well fess up ahead of time!  Ha!!

Healthy Eating/ HOME/ How-Tos/ RECIPES

The Perfect Vegetable Tray-Keep It Full In Your Refrigerator & Watch Your Kids Devour Their Vegetables!

This vegetable compartment carry along tray has been one of my most favorite recent purchases.  I just LOVE IT!  I was keeping cut up vegetables in mason jars in my refrigerator, and they were pretty and great for creating salads, but I didn’t like that I had to grab one at a time, open all the lids, grab the dip and then set them out for the kids to eat.  Too many steps, and I found we were not eating raw veggies as often as I liked.
I thought about how my girls devour their raw veggies when we are at parties with veggie trays.  I thought about why that is, and a light bulb went off as I figured figured out a few reasons why that is.

1. Easy to grab veggies.
2. Dip right there ready to go.
3. It is pretty
4. It is convenient.
5. They can choose the veggies they like and leave the rest.

I decided to search Amazon and the perfect vegetable tray, one with an area in the middle for dip, and one with a lid so I could store it in the refrigerator easily. 

I found this one.  The perfect one.  I love it.  It is easy to clean, easy to carry, easy to snap the lid right on and take it off. It is not too tall to fit on my refrigerator shelf.  It takes up a bit of refrigerator space but boy, it is worth it!  What else would I want taking up space in my refrigerator other than healthy, beautiful vegetables ?
I pull it out every afternoon when the kids walk in from school and set it out on our table.  They come by, grab a veggie and gobble them up.  If it is out and in sight, with dip available, they will eat their vegetables.  
I fill it at the beginning of the week and usually once more mid week.  I love grabbing it when making a dinner salad and adding veggies that are already chopped or just need a bit more chopping.  So easy!

The handle on it is a plus.  I have grabbed it and gone to the park and taken it to my inlaws pool house. The perfect healthy snack that is always ready to grab and go!
Get this!  You will love it.  

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Healthy Eating/ Meals/ RECIPES

Menu Plan For The Week – 28 Healthy Family Friendly Recipes

Breakfasts:
~Breakfast Burritos
~Toad In A Hole
~Chia Oats
~Whole Wheat Pancakes
~Glazed Cinnamon Scones {Special Sweet Saturday Breakfast}

Lunches: 
~Black Bean Soup
~Broccoli Soup

Dinners:
Sunday:
~Spinach Tortellini Salad
~No Knead Dinner Rolls {make before church}

Monday:

~Chili Corn Bread Pockets
~Maple Cinnamon Butternut Squash

Tuesday: {kids have Bible Club & eat there…a serving of veggie orzo will make a hearty after school snack and get some nutrients in them}
~Orzo Pasta With Caramelized Fall Vegetables

Wednesday:
~Brown Butter Spaghetti With Baby Kale & Roasted Butternut Squash
~Easiest Homemade Wheat Bread

Thursday:
~Popcorn Chicken
~Sauteed Green Beans With Honey Almonds

Friday:
{We order out for family night}

Saturday:
~Hawaiian Ham & Cheese Sliders {Special Weekend Saturday Lunch or Evening Dinner, depends on schedule, will use turkey or chicken instead of ham}

Snacks: {I will choose a few from these, as we have all the ingredients on hand. What I choose

depends on what I am in the mood for & what my kids want}
Banana Pumpkin Muffins
Chewy Granola Bars
Cashew Cheese Dip
Cheezy Kale Chips
Fudgy Buttons
Crockpot Applesauce
Carrot Cake Raw Bars
Apples, Peanut Butter & Chocolate Chips
Zucchini Bread {recipe coming soon!}

Beverages:
Pumpkin Spiced Chai
Everyday Green Smoothie
Pumpkin Cocoa
Green Tea

Other:
Homemade Pesto {gotta use up all the basil in my garden as the weather is turning cool!}

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