Coconut Snowball Recipe- Kids Can Make!

My kids Love to bake!

I love them to bake when they have a great recipe that they can make by themselves and that contains healthy ingredients.  Since they are all at different baking levels and endurance in the kitchen, we need the right recipe for the right kiddo.  This one is my 7 year olds favorite recipe to make by himself and is a fabulous treat after playing in the snow all morning.

 

Coconut Snowballs- 

Takes about 10 minutes to make, depending on the focus😉

  • 2 cups of unsweetened shredded coconut
  • 6 tbsp pure maple syrup or honey, you can also use 4 tbsp water with stevia to taste
  • 4 tbsp virgin coconut oil
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp sea salt

Blend all ingredients in a food processor and process.  Roll into balls.  Set on plate and freeze until hard. Once hard you can enjoy as is or dip in chocolate if feeling fancy.  YUM

Nutritional Benefits-  Coconut oil- provides healthy medium chain fat including lauric and capric acid, boosts the immune system, down regulates inflammation, is an awesome source of energy, and is great for brain function.

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What are you Eating Wednesdays? 1/16/18

Today I threw together some leftover goodies onto a bed of arugula from our CSA box last week.

Meal- Lunch.

What- Arugula, roasted sweet potatoes, roasted turmeric cauliflower, quinoa, lemon tahini dressing, and a big fat dollop of kraut.  I love this new beet turmeric sour kraut.  You can use any leftover roasted veggies.

Nutrient highlights- probiotics in the kraut, anti-inflammatories in turmeric, phytonutrients (carotenes) in sweet potatoes, magnesium in quinoa, vitamin K from cauliflower, protein and calcium from the sesame seeds (tahini), folate in the arugula, healthy fats from olive oil, lots of fiber in almost everything!  Fuels your cells, keeps you pooping regularly, feeds your good bacteria in your guts microbiome, refills nutrient stores, fights inflammation, nourishes your brain and every organ in your body.  Cheers.

Recipe- Lemon Tahini Dressing that I cannot stop eating! Adapted from Mark Hyman MD

  • 1/4 cup tahini
  • 1/2 cup light sesame oil
  • 2-3 garlic cloves
  • 1/2 tsp fresh grated ginger
  • 3 TBL lemon juice
  • zest of 1/2 lemon
  • 3 TBL gluten free Tamari (or coconut aminos, or Braggs aminos)
  • 1 TBL dark sesame oil
  • My sister taught me to add nutritional yeast too, 2 tsp, YUM! Yay B vitamins.
  • Combine all together in food processor or blender, puree, you can add some water if you want it thinner. ENJOY on everything

Booster Foods to Maximize Health

If I were responsible for making the food pyramid I would have and entire category for booster foods.

Your body is made of cells and those cells are effected by the environment, the life, and the food you expose them to.   We need our cells working to function and feel our best.  Things that damage your cells and if left unchecked can ultimately create chronic and debilitating conditions are: toxic exposure, blood sugar instability, inflammation, oxidative damage by free radicals, hypoxia (lack of oxygen), and insufficient macro/micro/phyto nutrients (due to impaired digestion/absorption, decreasing nutrients in our foods, or lack of consumption).  In other words, our lifestyle and what we eat directly affects our cells and how well they work for us and how fast they age.  Let’s give them what they need so we feel our best and prevent disease!

Along with avoiding environmental toxic exposures, decreasing stress, getting enough sleep,  eating a diet rich in colorful fruits and vegetables/clean proteins/healthy fats, avoiding trauma, and regulating blood sugar, adding booster foods to your daily diet can help you feel more energized and ward off chronic diseases.  Booster foods give you a ton of nutrient bang for your buck.  They provide many of precursors that your cells need to function properly and do their jobs and in result keep you healthy.   They are full of antioxidants, minerals, phytonutrients, probiotics, and protein- all things that are critical to longterm health for your body.  Want to feel young longer?  Add some booster foods everyday!  The best ones to add to maximize the integrity of your cells are (and maximize how you feel!):

    • Nutritional Yeast
    • Green powders
    • Algae, seaweeds (chlorella, spirulina, dulse, kelp, sea palm, hijiki, etc)
    • A variety of Spices and Herbs – add as many as you can to your snacks and meals! Dry or fresh but add them- cilantro, oregano, thyme, sage, peppercorns, cumin, parsley, cardamon, dill, ginger, garlic, basil, etc
    • Herbal teas such as lemon balm, chamomile, alfalfa, dandelion, red clover, peppermint, etc
    • Nuts and Seeds – flax, hemp, sesame, chia, sunflower, pumpkin
    • Sprouts such as alfalfa, broccoli, clover, etc.
    • Fermented foods (sauerkraut, miso, kumbucha, apple cider vinegar, etc)
    • Beverages- mineral broths, bone broths, green tea, coconut water, filtered water, golden milk, herbal teas
    • Edible Medicinal Mushrooms- shitake, lion’s mane, turkey tail, chaga, etc
    • Super berries and beans- I love these and use them mostly in powdered form- Acai berry, camu camu, acerola, mullberry, cocoa
    • Clean protein powders- whey, hemp, pea, brown rice, collagen, bone broth
    • Rainbow fruits and vegetables

Which ones are you going to try? Or which ones do you use?  This picture is our booster box at home that we keep accessible for kids and adults to sprinkle on their foods.

Put these important foods in your cabinet or fridge, place them where you can see them, and add them to your daily diet as much as you can.

Enjoy! Janel

Homemade Kimchi to save the day (and the gut)!

kimchi

Best welcome home discovery after a week on vacation? Fermented Kimchi that’s all ready!  I was finally brave enough to try my hand at this fermentation style and I am thrilled I did.

After a week on the beach in Mexico indulging in many foods that don’t work for me I was pumped to come home and find my first batch of homemade kimchi ready to enjoy and start the repair.  Adios stomach cramps, constipation, and restless nights.

We all know that gut health plays a primary role in practically all of our body systems functioning properly, including hormone and neurotransmitter production, mitochondrial function,  brain health, our immune system, and more.  One of the best things for gut health and a balanced micro-biome are probiotics.  While  taking capsules work well, you cannot beat the strains in the real whole food version, including sauerkraut, kimchi, kombucha, and kefir.  Plus, its super rewarding to prepare it yourself, patiently wait, and then indulge in all the microorganism goodness.

Here is the recipe I used that rocks

  • 4 cups of shredded cabbage (Napa, Chinese, etc)
  • 1 cup of grated carrots
  • 1 small red onion minced
  • 2 sliced green onions
  • 4 cloves of garlic (less if you don’t love garlic)
  • 1 tsp fresh grated ginger
  • 2 TBL lemon juice
  • 1 TBL sea salt
  • optional 1/2 tsp red pepper flakes

Combine all ingredients in a large bowl and squeeze/mash with hands.  Let sit for 30 minutes covered with a towel.  Transfer the ingredients to a wide mouth mason jar.  Push the mixture down as much as you can each time you add a spoonful and at the end.  Once all in the jar and its pressed down make sure that it is all off the sides and under the brine line (so covered in the liquid).  I put a small glass weight on it but you can also use another smaller mason jar filled with water or a rock, etc.  Cover with a cloth and wait as the magic happens.  Might take 5-12’sih days.  Taste it after 7 or so and see how it tastes.  Mine took 12 days this time.  Go on, be brave and try it! People have been enjoying it all over the world for generations.  Enjoy!!!

Wildly, Janel

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