DIY Chocolate-Nutty Raw Bars

These bars are simply delicious, raw, healthy and protein-packed.   I like to make a batch on Sunday, and then I get 8 on-the-go breakfast/snack bars for the week with NO preservatives or junk.  They're all-natural, nutty delicious goodness, just the way I like.   They're kinda like Larabars, without the high price tag, and with even more goodness inside.

Behold.....

Ingredients:

1 c dates 1 c almonds 2 T flax seeds 3 T coconut flakes 1/4 c pepitas 2 T cacao powder 6 T tahini 1 T raw honey 1/4 c rolled oats 1/4 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp sea salt 1 T sesame seeds

1/2 T bee pollen (optional...but I love the crunchy b-vitamin rich addition!)

1 T cacao nibs (optional)

Soak the flax seeds in an equal amount of water for about 5 minutes while gathering the rest of the ingredients together. In a food processor, combine first the nuts and the dates and pulse until a rough chop. Then add everything else in. Pulse and then blend until a nice consistency. I like to let it go for a couple minutes. Grab a pinch of the mixture and see if it's nice and sticky. If it's not, just blend a bit more.

I like to press into a 8x8 pyrex baking dish. Press with clean hands until level and evenly distributed. Cover and let chill for 1 hour or so. Then, cut into 8 or 9 bars. Wrap individually and keep in the fridge. They would technically last for quite a long time, I'd imagine since all ingredients are fairly dry. In my home though, they don't last longer than a week. :)

Per bar:

288 cal 17 g fat 39.6 g sodium 30 g carbs 7 g fiber 17 g sugar 8 g protein

Nutritional Test Day...Dun Dun Dunnnn (Part 1)

Blood draw time...at least it was in the comfort of my own home.

Today was the day.  Fasting since 9 last night, check.  Morning urine sample, check.  Mobile blood draw with 4 vials taken, check.  Miranda, our mobile phlebotomist from Michigan Mobile Phelbotomy was in and out within 20 minutes with our samples and off to the lab.  She'll send the urine & blood samples for the to Genova/Metametrix today and then we wait patiently for a couple weeks until the results are ready.  The test is called Individual Optimum Nutrition (full nutrient/mineral panel) + add-ons of lipid & thyroid, amino acid, undigested folic acid and vitamin K.  I have to admit it - I am little nervous to have my nutritional levels checked!   Why?

Well...because I make a serious effort, DAILY, to keep my wellness top of mind.  I make sure my diet is varied.  Colorful.  Balanced.  I eat plenty of green leafy veggies.  Drink protein/fiber smoothies with add-ins like bee pollen, spirulina and sea vegetables. I eat oysters and pumpkin seeds for zinc.  Frequent the farm market or the upscale grocers and buy organic produce, chicken and free range eggs.  We don't go out to eat much, and even then, I am conscious of what I order.  I don't drink pop or fruit juice.  I stay far away from HFCS, or any non-organic corn or soy. I limit the sugar in my coffee.  I drink about 2 cups of green or herbal tea every day. You won't find junk food in my home;  everything is cooked or baked from scratch. I barely eat grains, and when I do, it's mainly brown rice. If I bake, it's normally a healthified version, with healthy fats and gluten free flour.  I drink lots of distilled & re-mineralized water and juice fresh veggies.  I practice yoga and ride my bike for exercise. I grow my own veggies when possible.  I ferment my own kombucha tea and sauerkraut for healthy probiotics.  I go somewhere tropical about 2x a year for that added vitamin D. ;)  I've even cut WAY back on alcohol and no longer have that occasional 'social smoker' cigarette.   Take a peek into my "vitamin cupboard"; it looks like a dang health food store display!  You'll find all of the usual suspects (multi-vitamin, fish oil, probiotic, vitamin D, C...) as well as several strains of medicinal mushrooms, iodine, resveratrol, special fiber blends, and a wide array of other professional grade supplements.  I ask all kinds of health questions and have them answered by a Naturopath on the spot.  You get the point.....!  P.S.  This wasn't all implemented overnight, it's been a process for the past 3 ish years.

So what will it mean for me if my vitamin levels and fatty acid profiles are way off?!   To me, it will mean that maybe all of my efforts "aren't enough".  The whole "not being/doing enough" is a deeply rooted fear in my consciousness that affects other areas of my life.   Its something that I struggle with already.   Partially, I'm afraid it will set me back on my emotional journey. It will mean that I have to revise my already revised diet.  I will also be pretty nervous for the rest of my fellow Americans, because if I am deficient, lord help the rest of you!  (I'm half joking, but half dead-as-a-doorknob-serious).  

I do think the results will be empowering.  If there are areas that can be improved upon, I will KNOW exactly what I need to do to get on track, especially knowing I have the support and knowledge of Dr. Matt.   If the results are great, that will be an awesome reassurance that my hard work is paying off.

That's a LOT of nutrients, fatty acids, cholesterol and thyroid levels to test for!

Stay tuned.   I'll post my results and share my POA (Plan of Action) when the results are in.....

Green Goddess Soup {Vegan}

Mmm...good for the body and the soul.  This creamy vegetable soup is thick, tart and super satisfying, thanks to the brown rice.  It reminds me a bit of Panera Bread's Broccoli Cheddar Soup...without all of the junk.  It has EIGHT organic vegetables in it, it's vegan and all-natural.  As you can tell, I'm pretty excited to have discovered it, and recommend you make it if you are:

• ...vegan or vegetarian
• ...a vegetable lover
• ...lactose intolerant
• ...on a weight-loss plan
• ...need a way to get in more veggies
• ...need a way to make veggies taste good
• ...wanting a good lunch to bring to work all week
• ...in love with cream of broccoli soup

;) ...in any case, check out this deliciousness:

Leek, Broccoli, Asparagus, Zucchini, Celery, Lake, Parsley and Garlic Soup

Green Goddess Soup

Makes about 8-10 servings

Ingredients:

2 c leeks 

2 c broccoli 

2 c asparagus

2 c zucchini

2 c celery

2 c kale, stems removed

2 T parsley (minced)

2 cloves (1 T) garlic (minced)

1/2 c organic brown rice  - I used Jasmine

3 T olive oil

2-3 teaspoons sea salt 

Black pepper

1-2 T fresh squeezed lemon juice

Water 

Directions:

Step 1 - prep the veg: The first step is to wash and prep the veggies.   Chop all of the veggies (besides garlic and parsley) into bite sized pieces BEFORE measuring it. Mince the garlic and parsley.  Here's what mine looked like all prepped:

Step 2 - saute + soften:  In a large pot, heat your olive oil over medium heat.  Sprinkle sea salt over your veggies (you can always add more). Saute stirring frequently, until the veggies are very soft, and start to expel water, like this:

 Step 3 - water + simmer:  Add water - about 4-5 cups to start - enough to cover the veggies by a couple of inches (they will float up).  Cover the pot and simmer for 30 minutes, stirring occasionally.

Step 4 - thicken + season:  Mix in the uncooked brown rice, minced garlic and parsley. Bring to a boil and then return to low. Simmer for another 20-30 minutes or until rice is soft (taste test it!).

Step 5 - give it a lemony blenddddd:  Add in the 1-2 T lemon (I went with 2). Stick in the immersion blender (or, blend in a blender) and whiz away until you reach desired consistency. Add more water if you want to thin it out.  Taste and season/adjust with more salt, pepper, lemon.  You can let it simmer for a few more minutes if you'd like, but it's done.

This was really tasty with 2 teaspoons of Parmesan-Romano and a bit of Sriracha stirred in at the end.  I had 2.5 bowls for dinner tonight.  Enjoy!

FOOD RENEGADE

SuperFood Travel Mix

The worst thing about travel for me is the uncertainty of good, sound nutrition!  My body is so used to eating well on a regular basis, that eating junk for even a day has me thrown "off".  Besides, airport food is expensive and you're hard pressed to find anything healthy.  Before a trip, I make sure to pack some snacks in my carry-on to get me through the trip.  The trail mix above is super healthy, vegan & nutrient-dense.  It goes hand & hand with my mobile kitchen for our next journey... back to Costa Rica!

1 c cacao nibs
1 c salted organic peanuts
1 c dried cranberries or cherries
1 c raw hulled sunflower seeds
1/2 c raw pepitas

Mix well! Portion out into baggies for the plane, car, bus or just to have on hand in your purse or gym bag.

Nutrition per serving:
295 calories
21 g carbs
21 g fat
7 g protein

Feta & Herb Baked Salmon + Couscous, Cuke & Kale Salad

Happy Friday! I was craving salmon & salad for dinner...this really hit the spot. My mom & dad make lamb in a similar way (baked in individual foil packets), so I thought I'd try with salmon. As a Greek girl, I have a strong affinity for lemon + garlic + herbs. ;) The tang from the lemon & feta is delicious, and all in all, is a really quick & SUPER healthy (see below) meal.

Feta & Herb Baked Salmon
(4 servings)
Prep time 10 min, Cook Time: 25 min


1 lb Wild-Caught Salmon
4 oz Feta Cheese
2 garlic cloves, minced
1.5 tsp finely chopped fresh herbs (I used oregano. Some mint, dill or a combo would work)
1/2 lemon (juiced)
1 tsp olive oil
Salt & Pepper
Red onion (optional)

Pre-heat oven to 375. Clean and pat dry your fish, and cut into 4 portions. Salt & Pepper. Mash up the topping: feta, olive oil, lemon, herbs and fresh cracked black pepper. I added some red pepper flakes too. Portion the topping on each individual piece of fish and wrap into 4 neat foil packets, topped with a few thin slices of red onion. Bake for 20 minutes, then unwrap the packets and cook an additional 5 min.

Kale, Cucumber & Couscous Salad
(4 servings)
Total time: 10 min

1/2 bunch organic kale (I used red kale)
3/4c dry couscous, cooked according to package directions
1 tbsp olive oil
1/2 cucumber, diced
1/2 lemon, juiced
Salt & Pepper

Wash, dry and trim kale of thick stems. Coarsely chop. Throw into a mixing bowl with a little salt and olive oi. IMPORTANT: Massage with your hands until kale breaks down and softens a bit (about a minute). Toss with couscous, cucumber and then add lemon (and a bit more olive oil, maybe a tsp or two and toss.

Plate the finished salmon on top of the bed of salad and devour. ;)

Best part about this meal? Super nutritious and well-balanced. This meal is highly anti-inflammatory and blows your daily requirements of Omega-3, Omega-6, Vitamin A, Vitamin K and Vitamin C out of the water.

Nutrition per serving:

487 calories
39 g protein
35 g carbs
21 g fat