Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus. This delicious seed, not a grain, is called amaranth and there’s a rather sordid history which explains why we haven’t heard much about it until recent times. Marry it with chocolate and your taste buds will have a party!
1 cup water
1/2 cup amaranth
1/2 cup chopped strawberries
1/4 cup almonds (or choice of nuts; macadamia pairs well here too)
2 squares dark chocolate (we like 85% and 90% cacao versions)
2 tbsp shredded coconut
2 tbsp cacao nibs
1 tbsp cacao powder (optional)
Bring water and amaranth to boil, cover, and then simmer for about 15 minutes. Amaranth is done when liquid has been absorbed. Carefully transfer into your breakfast bowl and add nuts, dark chocolate, coconut, cacao nibs and cacao powder. We often add maca or ashwagandha powder and a drizzle of honey in the case of the latter (as it is aptly called in Sanskrit “the smell of a horse”). Enjoy this power-packed breakfast!
We initially debuted this 8-ingredient Quinoa Salad during National Vegetarian Month on 10TV with Valencia Wicker and Ross Caruso – watch here if you’d like. This dish is quick, delicious as well as gluten- and dairy-free! Enjoy!
Prep time: 15 minutes
Cook time: 15 minutes
2 cups cooked quinoa
1/2 cup chopped radishes
1/2 cup chopped cucumber
1/2 cup chopped celery
1/2 cup chopped red onion
1/2 cup chopped fresh parsley
1/2 cup chopped red bell pepper
1 tablespoon olive oil
2 teaspoons balsamic vinegar
Combine all ingredients together in a large bowl and mix well. Garnish with cherry tomatoes.
June is National Iced Tea Month and because it’s been so warm lately, it’s a great time to switch from hot coffee and tea to cooler beverages like iced tea – whether black, green, oolong, white, or herbal. There are many benefits to drinking tea including lower cholesterol, cancer prevention and improving dental hygiene (cavity determent).
A mocktail is an easy and delicious way to keep hydrated during these high temperature months. Behold! The Strawberry Mint + Lime Cooler as well as the Cranberry Raspberry Lime Sparkler.
Strawberry Mint & Lime Cooler
1 cup white tea
1 cup sparkling mineral water
½ cup fresh mint
½ cup fresh strawberries, sliced
Cranberry Raspberry Lime Sparkler
1 cup 100% cranberry juice
1 cup raspberry tea
1 cup sparkling mineral water
¼ of a lime, juiced
Mint for garnish
Make tea; once tea has cooled, add ice cubes (if desired) and stir in remainder of ingredients. Garnish with mint and lime. Of course you can easily make this mocktail into a cocktail by adding your favorite wine, mead, or liquor (i.e. vodka). These recipes will serve you well in the late spring and deep into summer’s heat. Enjoy!
In honor of National Pecan Month, we were invited to share our fruit and nut tart recipe with the fine people of Columbus, thanks to WBNS 10TV. This beauty is easy to make and fun to decorate. Made from fruit and nuts, it’s raw, vegan, gluten-free, and dairy-free. Did we mention delicious? Because it’s definitely that too!
1 cup chopped nut blend (we used 1/2 cup walnuts and 1/2 cup pecans)
1 cup chopped dates
1 cup flaked or shredded coconut
1 tbsp cinnamon
1 tsp vanilla extract
pinch of nutmeg, optional
1-2 mashed bananas
Blueberries, strawberries, and kiwis to decorate (about 1 cup of each)
Soak dates in warm water for about 10 minutes to soften them. Chop nuts with a knife or use a food processor. Drain dates and mix with nut blend, coconut, cinnamon, and vanilla extract in a bowl. Once well mixed, roll into balls and press into pie plate. Mash bananas and add a layer or ‘frosting’ to the crust. Top with berries and kiwi or your desired fruits. For extra pizzazz, drizzle honey or melted chocolate over the tart.
For National Hot Tea & Oatmeal Month, we shared the Great Goji Groatmeal breakfast recipe on this recent WBNS 10TV segment with Karina Nova and Ross Caruso. With our weather being perfect (meaning: cold, rainy) for this breakfast, we’re sharing it here with you too!
What is an oat groat? It’s the whole grain form of oatmeal, before it is steel-cut, rolled, or pulverized into an instant oatmeal package. These oat groats are chewy and take some time to cook, which is why we called upon our trusty slow cooker to work the overnight shift.
2 cups oat groats
2 tablespoons chia seeds (and/or flax seeds)
1/3 cup shredded coconut
3 cups water (we used hot green tea)
2 tbsp coconut oil
1 teaspoon cinnamon
2 apples, cored and blended
1/8 cup of goji berries (or substitute with raisins)
1/3 cup cacao nibs (optional)
Use a 4-quart or larger slow cooker. Put oat groats, chia, shredded coconut, water, non-dairy milk, coconut oil, and goji berries (and cacao nibs if desired) inside. Blend cored apple and add to slow cooker. Stir all ingredients and cover, cooking on low for about 8 hours (automatic slow cookers should then switch over to ‘warm’ setting). Stir and serve with additional fruit (i.e. berries), nuts, seeds, or sweetener on top and enjoy a warm belly of food to start your day!
Aaah, the freshness and promise of the back-to-school season. Even those of us not in school still seem to embody the spirit of excitement of learning and accomplishing goals. As every probably knows by now, a healthy breakfast is a key part in providing us with proper energy and focus. Enter the Fiesta Egg Frittata – these little muffins are colorful, easy to make, nutritious AND delicious. So many wins in such a small package!
Fiesta Egg Frittatas
Total Time: 30 minutes
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach (or baby kale)
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper
Preheat oven to 350°F. Lightly coat (12-compartment) muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.
These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days. Grab 1 or 2 on your way to school or work!
We recently celebrated National Potato Day by sharing this recipe, and the result, with Laura Borchers and Jeff Booth on WBNS 10TV. Now we’re sharing it with you and the rest of the world!
But first, some fun facts about potatoes: they were first cultivated by the Inca in South America about 7-10k years ago; the English word ‘potato’ comes from the Spanish ‘patata.’
Americans eat about 124 lbs of potatoes per year; Germans eat about twice that.
Potatoes are relatively low in calories yet they pack a nutritional punch in terms of vitamin C, potassium, and fiber!
Prep time: about 15 minutes
1 lb potatoes (we used 4-5 red potatoes for a bit of color in the finished product)
1 cup of chopped celery
1 cup chopped red onion
1 cup plant-based mayo (the one we used included avocado oil and aquafaba as the first two ingredients)
1 tbsp mustard
1/2 tbsp dill
1/2 tbsp apple cider vinegar
1/2 tbsp tumeric
Boil potatoes until tender and easily pierced by fork (about 10 minutes). While the potatoes cool, mix the rest of the ingredients together well in a bowl. Once potatoes are cooled, combine with the mixture. Refrigerate and let the flavors meld for at least an hour (it’s best-tasting the next day).
As mentioned in the tv segment, these are recipe guidelines – have fun and try variations with bell pepper, parsley, and even hot sauce!
As Kermit the Frog has said, “it’s not easy being green”….and the same could be said for being a green smoothie in a sea of fluorescent orange fizzy sodas and caramel-colored coffee drinks. The green smoothie can intimidate – with its heavy perception of being healthy (aka “gross”)- but this Express Detox Smoothie is sweet, light and satisfying. It’s a great way to start a warm summer morning before a busy day with the family or to refresh after yoga or mowing the lawn. From 10TV anchors to our littlest test kitchen ‘client’/niece, it’s been well-received.
Now’s your chance; do you think it’s easy being or drinking ‘green’?
1 cup of water or coconut water
2 cups of kale
1 lemon, juiced
1 medium apple
1 frozen banana
2 pitted dates
1″ ginger root
Add all ingredients to high-powered blender and blend well.
Want to be even greener? Check out our Green Smoothie Challenge eBook .
Whether you’re trying a Meatless Monday, Taco Tuesday, or want to creatively use some delicious and healthy faux ‘ground beef’ crumbles, it’s your lucky day! This recipe provides a delicious alternative to store-bought processed soy crumbles with questionable ingredients. It’s smoky, savory and completely plant-based.
Use it for tacos, lasagna, spaghetti and marinara sauce, chili, and wraps!
1 head of cauliflower (about 3 cups)
8oz fresh mushrooms (we used cremini)
1 cup walnuts
3 tablespoons coconut aminos or tamari (gluten-free soy sauce)
1 tablespoon balsamic vinaigrette
1 tablespoon chili powder
1/2 tablespoon cumin
2 teaspoons adobo seasoning
2 teaspoons paprika
2 teaspoons garlic powder
2 teaspoons onion powder
1/2 teaspoon black pepper and of salt
Preheat oven to 350 degrees. After removing the core and leaves of the cauliflower, start pulsing it in food processor (depending on how large your food processor is, this may require multiple attempts); it should have the look and consistency of rice. Pulse the mushrooms and the walnuts until about the same size pieces as the cauliflower. Add cauliflower, mushrooms, and walnuts into a large bowl and mix in coconut aminos or tamari. Stir in all spices including salt and pepper and mix well. Line baking sheet with parchment paper (to prevent sticking) and spread mixture on top. Bake for 25 minutes then stir and turn mixture (to ensure evenness) before baking another 15-20 minutes.
If making tacos, garnish with cilantro, chopped red onion and romaine lettuce, and your favorite salsa. For spaghetti sauce, add meat crumbles to your heated tomato sauce along with some chopped parsley and stir well.
We’re celebrating National Egg Salad Week by sharing two delicious recipes – Avocado Egg Salad (made without mayonnaise!) AND an egg-less, vegan version with chickpeas. Pull those leftover, hard-boiled eggs from the fridge and let’s get started!
Avocado Egg Salad (vegan optional)
Prep time: 8 minutes
4 organic large eggs (substitute a 15oz can of drained chickpeas for eggs to make vegan)
1/2 avocado, pitted and chopped
1 tsp mustard
1/8 cup green onions, chopped
1/8 cup fresh parsley, chopped
1 tbsp of apple cider vinegar or lime juice (helps prevent browning of avocado)
1/2 tsp garlic powder
1/4 tsp dill weed
Pinch of paprika
Salt & pepper to taste
Mash avocado in a medium bowl then repeat mashing when you add the hard-boiled eggs (or chickpeas) to the bowl. Mix all other ingredients into the bowl, except paprika.
Egg salad is best served chilled. Stick mixture in the fridge for at least 1/2 hr before garnishing with paprika and enjoying on your favorite bread, on top of a bed of greens, or in a wrap.