Carrot Ginger Zinger Soup

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 As the colder weather sets in and the gray days get shorter, it is time for soup season to begin! This is one of my favorite soups to transition from the long summer days outside into the cooler autumn afternoons in my kitchen. My beloved soup pot eagerly awaits this treasure! The rich colors and flavors of root vegetables paired with the zing of fresh ginger make this a deliciously light meal that packs a nutritional punch. Lots of vitamin C and antioxidants boost the immune system for the cold and flu season right around the corner. I like to add steamed kale and roasted chicken to my zinger soup to make it a full meal deal with plenty of protein and leafy greens. InJoy!

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2 tablespoons extra-virgin olive oil

1/2 cup chopped white onion

4 cups chopped carrots

4 cups vegetable broth

1 cup orange juice

1 tablespoon plus 2 teaspoons finely grated fresh peeled ginger

1 tablespoon lemon juice

14-ounce can coconut milk

Freshly ground black pepper, to taste

1) Heat the olive oil in a large saucepan over medium-high heat. Add the onion and sauté until translucent, about 5 minutes.

2) Add the carrots, broth, orange juice, ginger, and lemon juice; bring to a boil. Reduce the heat and simmer, covered, until the carrots are tender, about 20 minutes.

3) Remove from the heat. Puree with immersion blender or food processor, until very smooth.

4) Return the soup to the saucepan and stir in the coconut milk, salt, and pepper. Reheat the soup over medium heat until hot. Ladle the soup into bowls and serve.

ABC Fudgesicles (Avocado, Banana, Cocoa/Coconut)

 

 

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With the warm summer weather in full swing, it is a great time to play with some fun, frozen, kitchen concoctions! These naturally sweetened fudgesicles are a hit amongst adults and kids alike. The creaminess of the avocado and banana combined with the sweet delicate coconut flavor works wonders in this delicious dessert.

In addition, it’s always great to find alternatives to the highly processed, super sugar laden dessert options found in the grocery store. Below are the ingredients lists from two popular brands of fudgesicles.

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Yikes!! High fructose corn syrup, aspartame, guar gum, carrageenan, artificial colors and flavors, plus loads of other difficult to pronounce chemicals… this is not the stuff you want to ingest or feed to your kids! Carrageenan for instance, is a gumming agent that is known to cause inflammation in the digestive tract, which is the root cause of ulcers, inflammatory bowel disease and certain types of cancer. In fact, drug investigators have actually used carrageenan in the past to cause inflammation in the tissues of laboratory animals in order to test the anti-inflammatory properties of new drugs. Steer clear of this harmful additive also found in most shelf stable milk alternatives, boxed almond milk, coconut etc. by making your own! The freshness and flavor can’t be beat! Injoy!

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Ingredients:

8 Medjool dates

½ cup water

1 medium avocado, pitted

2 small bananas (or 1 ½ large)

1 cup coconut milk (from a can)

5-7 Tbls raw cocoa powder

2 tsp. vanilla

pinch sea salt

 

Optional additions before blending:

½ cup fresh mint

¼ tsp cayenne pepper

 

Optional additions after blending

½ cup chopped walnuts

zest from ½ orange

dried coconut chips

 

Instructions:

1. Place the dates into your blender and cover with water. Pack the dates down so they are completely covered and let soak for 30 minutes.

2. Add remaining ingredients and blend until smooth and creamy. Depending on your blender, you may need to add a little more water or coconut milk.

3. Pour into popsicle molds and freeze for at least 6 hours. Remove by running warm water over the molds to loosen fudgesicles.

 

** This recipe makes 8 fudgesicles, I used half of the quantities to make the 4 pops pictured. Another option is to serve the extra as pudding. It is delicious as a creamy unfrozen desert as well! Injoy!

Raw Sunflower Seed Pate

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As the weather warms up and picnic season is in full swing, it is a great time to seek out healthy snack options. This sunflower seed pate is a versatile recipe to keep around your kitchen and prepare often. It is delicious as a dip for celery, carrots, cucumber or chips and crackers, is a great spread for sandwiches and an awesome compliment to lettuce or collard wraps. The seeds add a good amount of healthy fats and protein to balance out the carbohydrates in the above meal and snack options, and it is a tasty treat that will keep in your refrigerator for 7-10 days. Injoy!

Ingredients:

2 cups raw sunflower seeds, soaked 6-8 hours

1 cup chopped celery

¼ cup finely chopped shallots

2-3 Tbls. freshly squeezed lemon juice

1 tsp. fresh time, chopped fine

½-1 tsp. sea salt

½ tsp. freshly ground black pepper

Instructions:

  1. Drain and rinse sunflower seeds through a fine mesh strainer
  2. Place all ingredients in a food processor and pulse until desired consistency. I like mine fairly smooth with just a few chunks

 

Mint Cocoa Green Smoothie

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Last spring, my neighbor planted mint in our shared vegetable bed. If you’ve ever tended a garden or had experience growing mint, you know that by the next season, the only thing you will find growing in that plot of dirt (and any plot of dirt in a 30 ft. radius) are very enthusiastic/ invasive mint shoots. This has been my introduction to spring. Lots of mint. So, the crisp, green herb has been making an appearance in several recipes I’ve been experimenting with recently. In addition to being added to water for a refreshing kick and sprinkled in generous amounts on fruit salad.

This smoothie is my play on the Thin Mint cookie. It’s packed full of green veggies, uses a good amount of those mint leaves and has the added fiber and antioxidants of raw cocoa. Injoy!

 

1 ½ cups water (coconut water also makes a great base)

1 scoop whey or pea protein (I like the Wow brand. Unsweetened or Vanilla)

1 frozen banana

1 cup raw spinach

½ cup raw kale

1 cup fresh mint leaves

10 raw almonds

2 Tbls. raw cocoa nibs

1 Tbls. chia seeds

2 dates

Blend all ingredients in bender until smooth. Add additional water for desired consistency. Injoy!

*If your kale is especially bitter, add an extra date or a small amount of honey to balance out a bit of sweetness. It should be tasty and appealing but not overly sugary.

 

Almond Chia Pudding

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Chia seeds are known for their many excellent health benefits. Just two tablespoons pack lots of fiber, Omega 3 fatty acids and tons of antioxidants and minerals. This tasty pudding is a great way to incorporate some of those wonderful qualities into your diet. Super quick and simple to prepare, this recipe comes out a bit like tapioca. Smooth and creamy with a nice texture and subtle sweet flavor. Also, I recommend making your own almond milk if you have a high-powered blender. The ability to control how creamy you make the milk is a great advantage. And, none of those pesky preservatives! I add an additional ¼ cup of almonds to the milk for extra creaminess. Injoy!

Ingredients:

2 cups raw almond milk

6 Tbls. whole chia seeds

1-2 Tbls. maple syrup

Instructions: 

1. Place almond milk, chia seeds and maple syrup into a glass jar, cover, and shake.

2. Place in the refrigerator overnight, or for about 8 hours.

3. Serve with fresh fruit, toasted coconut and hemp seeds.

In the Crockpot: Butternut Squash Soup

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This soup rocked my world this weekend! And got rave reviews from the friends I shared it with, I might add. An extremely simple recipe to create, just gather the ingredients, toss them into the Crockpot and leave it alone for 6-8 hours. At the end, blend it all up into a creamy pot of deliciousness and enjoy! This is the perfect type of meal to prepare the night before, set the Crockpot to ‘on’ before you leave for work and have a hot, delicious, nutritious meal waiting for you around dinnertime.

Recipe:

1 large butternut squash, peeled and cubed

1 large onion, rough chopped

1 can full-fat coconut milk or equivalent amount of homemade coconut milk

1 cup chicken broth

1 apple, peeled and cut into chunks

2 tsp cinnamon

1 tsp nutmeg

1/2 tsp ginger

Salt and pepper to taste

Instructions:

Place all ingredients in slow cooker and set to Low. Allow 6 to 8 hours to cook. When squash is soft, blend soup with an immersion blender or carefully transfer to a blender to process. Consistency should be smooth and silky.

Season with unrefined sea salt and pepper, and top with a swirl of olive oil or balsamic vinegar. In the photo, I also added a topping of crisp bacon for a little extra protein and green onions for a tasty zing. Injoy!

In the Vitamix: Ginger Peach Sorbet

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It was a dark and stormy night… the makings of so many tales of intrigue and adventure. On this particular Sunday evening, after an uncharacteristically warm and sunny Seattle summer, it struck me how black the sky had become by 7:30pm. And the heavy downpours were coupled with ferocious gusts of wind, lightening bolts that filled the sky with flashes of electricity and rolling, rumbling claps of thunder. Needless to say, no one at the Boyz Haus wanted to go on a snack run. Not even the ol’ ‘you fly I’ll buy’ deal was working its magic to persuade any of us to make a trip to the store.

And so, the kitchen adventure began. Titus, Katie, Jasson and I began to scour the cupboards and freezer for anything sweet and delicious. Nothing seemed to add up. Nuts, but no apples or pears to bake. Homemade nut butter, but no dates to fill. Gluten-free flours, but no eggs to bake with. We did however, have peaches. A whole ginormous bag of frozen goodies stocked for smoothies. We ultimately consulted the Vitamix cookbook and settled on tweaking the recipe for peach sorbet.

The whole process took literally 2 minutes and the result, out of this world! We added the ingredients to the blender, then Titus popped his head out of the fridge and suggested the last little bit of fresh ginger in the fruit drawer. About 2/3 the length of my thumb. Admittedly, I was skeptical at fist, trying to imagine the flavor combination, but that little addition really brightened up the whole dessert and gave it that wow factor. Another option is to add dried or candied ginger. I will sometimes add it to smoothies for an extra zing. Also, just about any frozen fruit will work in this recipe, and you can also use fresh fruit and add ice. Though, a word of warning, the couple of times I’ve tried it, the result is more of a sweet, berry shushy. I hope you Vitamixers out there give this one a try. Feel free to leave a comment and let me know how it goes!

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Ingredients

1 lb. frozen organic peaches

3/4 cup coconut or almond milk

1/2 tsp. vanilla extract

1/8 cup raw honey or other sweetener to taste

Instructions

1. Place all ingredients into the Vitamix container in order listed

2. Turn machine on and quickly increase spped to variable 10, then to High.

3. Use tamper to press ingredients into blades.

4. Process about 30-60 seconds until smooth. Do not process more than 60 seconds as motor will heat up and melt the sorbet. Enjoy!