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{No-Bake}Chocolate Hazelnut Bars

on July 23, 2015April 10, 2017 By Kelley

This past week I set out to make a high protein, nutrient dense, and energy packed bar that tastes great, and the result was something that would pass as a dessert(that is, if you like chocolate, peanut butter and hazelnuts!- but who doesn’t really!?)!

I stored these tasty bars in the fridge and they were a great grab-and-go snack that left you full and satisfied, while addressing that “I-need- chocolate-NOW” craving at the same time, a bonus! Better yet, they are NO BAKE, super easy to make, and loaded with quality ingredients such as chia seeds, hemp seeds, hazelnuts, almonds, coconut oil and honey. I did use chocolate chips in my version, but you can choose to use cocoa powder (mixed with the coconut oil) if you wish!

Also, I just joined Yummly and will begin posting my recipes there as well to share! If you haven’t checked it out definitely take a look! (click here to go to Yummly)

“Yummly was launched in 2010 by foodies on a mission to invent the ultimate kitchen tool. Whether it’s finding a recipe or going to the store, Yummly wants to make it easier for foodies to do what they love – cook, eat, and share!

Yummly’s mission is to be the largest, most powerful, and most helpful food site in the world.”

You can find pretty much any recipe you are looking for on Yummly and “YUM’ them (aka save them) to your recipe box, and/or add them to a collection so you can refer back to them when your ready to cook up something great!

Please hit the “YUM” button for my recipes to add them to your collections!!!!

{No-Bake}Chocolate Hazelnut Bars

1 ½ cups chopped hazelnuts
1 ½ cups chopped almonds
¼ cup chia seeds
¼ cup of hemp seeds
½ cup mini chocolate chips
¼ cup coconut oil
½ cup natural peanut butter
1 tablespoon honey
dash of Himalayan or celtic sea salt

In a saucepan mix the coconut oil, peanut butter and honey over low-medium heat until melted and smooth.
In a bowl combine the nuts, chia, hemp seeds, chocolate chips,and dash of salt and mix.
Pour the oil mixtures over the dry ingredients and mix to coat evenly.
Spread in a greased 8”x8” in pan, and press the mixture down firmly.
Cool in the refrigerator for about 30 minutes, then remove and cut into bars.
Store in the refrigerator (or freezer).

Frosted Grapes with Dark Chocolate Drizzle

on July 21, 2015April 10, 2017 By Kelley 9 Comments

When you want something LIGHT, SWEET, and COLD on a hot summer day, frozen grapes are a super healthy snack to pop poolside while soaking up the sun! Sure you can just throw some grapes in the freezer, but why not dress them up a little, right? A little coconut sugar and chocolate drizzle turns a healthy snack into a no-guilt dessert and you feel fancy eating something so delicate and beautiful!

Red grapes also contain resveratrol, which you make have heard about before! Resveratrol in the phytonutrient present in wine, and it also is in the skins of red grapes! Resveratrol supports heart health and promotes longevity! Grapes also contain antioxidants called polyphenols that aid in preventing cancer, and the flavonoid quercetin that decreases inflammation. In addition, grapes are low calorie at only 104 calories per cup, and high in water content to help keep you hydrated while you’re sweating it out in the sun!

Frosted Grapes with Chocolate Drizzle

Frozen red grapes sprinkled with coconut sugar and drizzled in dark chocolate.

1 bunch of red grapes (rinsed)
1-2 tablespoons of coconut sugar (or granular sugar alternative)
2 tablespoons of melted dark chocolate (you can also melt some coconut oil, mix with cocoa powder and sweeten with stevia for a lower sugar option)

Rinse the grapes, place on a paper towel and dry partially. (leave some moisture for the sugar to stick)
Place the grapes in a large freezer ziplock bag and pour in the sugar and give it a shake to coat the grapes.
Put the bag of grapes in the freezer for a few hours or overnight. (They can stay in the freezer for several days and still taste great.)
When you are ready to eat them, remove from them from freezer, melt chocolate, and drizzle it on top of the sugared grapes. Enjoy immediately!

(Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=40, http://www.medicalnewstoday.com/articles/271156.php)

Get more info on the healthy benefits of grapes here!

Benefits of Grass-Fed Butter

on July 20, 2015December 5, 2020 By Kelley 5 Comments

You may have read my recent post about the benefits of pasture-raised (aka grass-fed) beef, but if you happened to miss it you can read it HERE. The same principals apply to dairy cattle, as they do beef cattle- what they produce (butter, milk, or meat) is of better quality and better for us and our health if they are raised on grass as compared to conventional grain fed animals.

Being a compassionate proponent of animal welfare, I also support grass-fed products to help ensure the animal’s wellbeing and quality of life. Look at the labels of the butter in your grocery store, and if it is grass-fed it will say “grass-fed” or something similar. I use the Kerrygold brand which I can find at my local grocery store, Trader Joe’s, and Whole Foods. Make the switch today for your health and for the exceptional taste!

Tempeh & Avocado Grilled Cheese {Gluten-Free}

on July 20, 2015January 27, 2021 By Kelley 3 Comments

Delicious! It is simply summed up in one single word! My all time favorite Tempeh Grilled Cheese will win over even the pickiest, meat-only eaters, I promise! For those of you who haven’t tried tempeh before, you are seriously missing out. I occasionally will eat tofu, and enjoy it depending on how it prepared, but its cousin tempeh, is the real winner in my book for SO MANY reasons. As far as taste and texture, it is much more firm and “meatier” than tofu, and all by itself it doesn’t have much more than a subtle nutty taste, therefore it takes on marinades and spices extremely well. You can make it taste like almost anything you’d wish! Tempeh also is packed with protein- 31 grams per cup! For more info on tempeh click HERE.

I always have some tempeh chilling in a simple marinate in the fridge. It’s ready to go whenever I need it- whether it be used to “beef up” a gooey grilled cheese, a tempeh burger, in a stir fry, or on top of a salad. This tempeh grilled cheese sandwich is the shining star of vegetarian grilled cheeses, leaving you feeling full and satisfied, with a powerful protein punch! Go ahead and get creative with your favorite toppings, and you can go light on the cheese, because it already has so much flavor!

Tempeh & Avocado Grilled Cheese

Super yummy grilled cheese featuring tempeh, avocado, sautéed red onion, tomato and lettuce.

1 package of tempeh
1 tablespoon extra virgin olive oil
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
pinch of red pepper
dash of salt and pepper

For the Grilled Cheese:

1 tablespoon of extra virgin olive oil
4 slices of gluten-free bread of choice
4 tablespoons of shredded cheddar cheese (or more if you’d like) (or vegan cheese shreds)
¼ avocado (sliced)
¼ cup red onion (thinly sliced)
4 slices of tomatoes
2 large green lettuce leaves
½ tablespoon sriracha

Cut tempeh into 1” strip and place in a ziplock bag with marinade ingredients, and leave in a fridge for a few hours.
Heat the olive oil in a pan over medium high heat.
Place the tempeh and red onions in the pan.
Saute until onions are soft both sides of the tempeh are golden brown.
Remove tempeh and onions from the pan and set aside.
Place 2 pieces of bread in the pan, once warm and slightly brown, flip them over.
Top each slice with 2 tablespoons of shredded cheese each.
Place tempeh and onions on top of the cheese on one slice.
If the cheese isn’t melted you can cover the the pan with a cover or tin foil for a minute.
Top the other side with sliced avocado lettuce and tomato, sriracha sauce, place both sides together, and enjoy!

Terrific Tempeh

on July 20, 2015December 5, 2020 By Kelley 1 Comment

Tempeh belongs the the same family as tofu, seitan, and other soy products. Unlike tofu, tempeh is actually made from fermented soy. The fact that tempeh is fermented should not be overlooked, because it actually makes the protein more easily digested. The fermentation process also increases the bioavailability and solubility of nutrients such as calcium. Tempeh is also less processed as compared to tofu, and you can see the partially compressed soybeans that make up the tempeh patty. It’s texture is “meaty,” its flavor has a subtle nuttiness, and it takes on flavors well (so you can use it in many different dishes!). Tempeh is impressively high in protein- 1 cup contains 31 grams, as compared to 10 grams in 1 cup of tofu! It also contains high levels of calcium (18% of daily value for 1 cup), iron (25%), vitamin B-6 (20%), and magnesium (33%).

You can find tempeh in the refrigerated section of the grocery store where the other soy products are located.

(Sources: http://www.popsugar.com/fitness/Difference-Between-Tofu-Tempeh-1034188, USDA.org, http://www.caloriecount.com/calories-tempeh-i16114, http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=126)

Amazing Almond Milk

on July 18, 2015December 5, 2020 By Kelley 1 Comment

Almond milk is an excellent dairy milk alternative for those who are lactose intolerant or vegan, but that is not why I choose it regularly as my dairy milk substitute! It does taste great, better than cow’s milk, and works well in almost every recipe I have attempted that may have previously required dairy milk. Here are some of the reasons that I reach for almond milk over any others:

Its very low calorie, only 60 calories per cup!
Contains omega fatty acids which are great for you, and has no cholesterol or saturated fat.
contains 30% of your daily recommended calcium requirement, and 25% of your vitamin D requirement, for healthy strong bones.
It has 50% of your daily requirements for vitamin E, which is great for your skin.

(Sources: http://www.lifehack.org/articles/lifestyle/benefits-almond-milk.html, http://time.com/3677300/almond-milk-nutrition/)

Commendable Coconut Oil

on July 18, 2015December 5, 2020 By Kelley 6 Comments

Lately there has been a ton of hype surrounding coconuts! If I recall it seems to have started with coconut water making its strong debut a few years ago, being touted for its electrolytes and rehydrating qualities. After coconut water took the world by storm, other coconut products followed suit. Coconut oil has recently gained a strong foot hold as well(which can be measured by it making the shelves of your local Trader Joe’s- a great marker or popularity!), and rightfully so. It can be used in so many ways- as a makeup remover, as an ingredient in lotion for soft supple skin, as a shaving cream, on scrapes and cuts, and so many more, but I would like to focus on its use in food. Here is a quick list of why you should consider using coconut oil next time you bake:

Although coconut oil is mostly made of saturated fats (which many of us thought were bad for us), more specifically coconut oil is comprised of medium-chain triglycerides. MCT’s are metabolized by our bodies differently than long-chain triglycerides. MCT’s are processed by the liver into ketones, which are used by our bodies primarily for energy.
Coconut oil contains a high amount of lauric acid which is a natural antiseptic, killing harmful bacteria and viruses to help prevent infection.
The MCT’s can not only increase your energy levels but also keep you feeling full and satisfied longer, which has linked coconut oil to aiding in weight loss.
Coconut oil is beneficial for cardiovascular health, reducing total cholesterol and LDL, while increasing HDL levels, as shown in several studies.*

Don’t miss your chance to check out my favorite coconut oil, too!

If you wan to know know more about the health benefits of coconut oil check out this article from Jen Reviews.

Here is a great link to check out: 150 Uses for Coconut Oil

(*Sources: http://www.ncbi.nlm.nih.gov/pubmed/19437058, http://www.ncbi.nlm.nih.gov/pubmed/15329324, http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/)

Molten Chocolate-Hazelnut Stuffed Cupcake with Toasted Marshmallow Frosting {Grain-Free Option}

on July 18, 2015April 10, 2017 By Kelley 4 Comments

I haven’t cooked or baked anything this week that is dog friendly and Cricket is definitely letting me know she is highly disappointed! She keep walking over to me in the kitchen, and pawing me on the foot as to say- “What’s the deal! Nothing for me? All this work and NOTHING!??” Sorry Cricket, chocolate is a big no-no for pooches, and you wouldn’t have liked the beets from yesterday’s salad even if I had offered them to you!

So I made these crazy good chocolate-filled cupcake for you all, because who doesn’t like chocolate!? Ok, ok I must admit I made them for me too 🙂 They are simple to make, and although I can’t call them healthy exactly, I did “clean them up.” Many of you may have heard the term “clean eating,” but what exactly does it mean? “Clean eating” as defined by Fitness Magazine is “ a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate.” So that’s it! I would say that ties perfectly into my food philosophy! I cook and eat healthy overall but do not adhere to any specific diet or restrictions. I am very aware of the quality of ingredients in my foods, and make substitutions such as coconut oil(why coconut oil?-click here to learn more), almond milk (info here), and organic white flour and organic cane sugar. All these ingredients tend to be less processed, and/or not exposed to chemicals and pesticides. (*Update: I am now Pegan (Click to find out more about what that is!?), so I left the original recipe but also came up with an excellent grain-free version for everyone who is Paleo/Pegan/Grain-free/Gluten-fee!)

So…….Back to the chocolate cupcakes! These babies are super light and fluffy, and melt in your mouth. The molten center gives them an impressive surprise kick of chocolate on the taste buds, and they will thank you greatly! They are topped off with a light and delicate toasted marshmallow frosting, which I love.

Enjoy the chocolate overload!

Nutella Cupcake with Almond Marshmallow Frosting overhead — These Molten Chocolate-Hazelnut Stuffed Cupcakes are topped with fluffy Toasted Marshmallow Frosting! There is no better combination that this, trust me! You can male these BAKERY-STYLE cupcakes too- they’re easy! The cupcake is fluffy and moist and the molten “nutella” center oozes out on first bite! This recipe contains a traditional version and a bonus grain-free/paleo/gluten-free version.

LOVE THESE? You may also LOVE these CHOCOLATE-DIPPED Chocolate Chip Cookies!!

Molten Chocolate-Hazelnut Stuffed Cupcake with Toasted Marshmallow Frosting

Molten Chocolate Hazelnut Stuffed Cupcakes with Toasted Marshmallow Frosting.

Regular Version:
1 cup organic cane or white sugar
1.5 cups organic white flour
⅓ cup organic cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1 egg
½ cup almond milk
¼ cup coconut oil
1 t vanilla extract
½ cup boiling water
6 tablespoons Nutella (about .38 cup, or another chocolate spread)
GRAIN-FREE/PALEO VERSION:
2 cups almond flour (*Use a fine almond flour like Wellbee's)
3 tablespoons cocao
2 tablespoons arrowroot flour
2 eggs
½ teaspoon Himalayan or sea salt
½ teaspoon baking soda
1/4 cashew or almond milk
½ cup coconut oil
¼ cup maple syrup
6 tablespoons "nutella" (Make your own "Nutella:")
TOASTED MARSHMALLOW FROSTING:
4 egg whites (you can choose to use pasteurized eggs or meringue powder)
¾ cup organic cane sugar
¼ teaspoon cream of tartar
1 teaspoon vanilla extract

Preheat the oven to 350 degrees F
Line your cupcake tin with liners
Sift the sugar, flour, cocoa, baking powder, baking soda, and salt into a bowl and mix.
In your mixer bowl add the egg, almond milk, coconut oil and vanilla, and mix with your paddle attachment (or by hand if you wish!)
Add the dry mixed ingredients to the wet ingredients in the mixer.
Beat on medium speed for 30 seconds, then stop mixer, and scrape down the sides.
Continue to mix on medium speed for 2 minutes, then add the boiling water, mix a few seconds longer only until combined and smooth.
Pour the batter into your cupcake liners filling about ⅔ way full.
Bake at 350 degrees for about 12-15 minutes, or until only the center of the cupcake is still wet, outside is cooked.
Remove from the oven and spoon ½ tablespoon of Nutella into the middle of each cupcake. It should fall into the cupcake, if not just poke it down with your spoon:).
Place the cupcakes back into the oven for another 3-5 minutes or until set. (total bake time is 18-20)
Allow to cool completely before frosting!
Toasted Marshmallow Frosting:
Place egg white, sugar, and cream of tartar into your mixer bowl(clean and dry-a must!).
Place the bowl over a pot of gently boiling water, so it’s just touching the water, and stir with a whisk briskly until all the sugar is dissolved (about 3-4 minutes)
Remove the bowl and return it to your mixer, and using the whisk attachment, beat in low for about 1 minute.
Gradually increase the speed to medium, and then high, over the course of 5-6 minutes until stiff and glossy peaks are formed.
Add in vanilla extract and mix, and it’s ready to use in your piping bag!
Finally, take a kitchen torch (I used a lighter wand- just takes longer) to brown the edges and make it “toasted.”
Serve immediately.

Grilled Steak & Veggie Pasta Salad {Gluten-Free}

on July 17, 2015January 28, 2021 By Kelley 1 Comment

Every other Tuesday we get a very special delivery. I often look forward to this delivery because every single time it’s full of surprises! Can you guess what it is? No?

It’s my CSA delivery (short for Community Supported Agriculture)! So basically it’s just a box jam-packed with whatever fresh produce was harvested that particular week from a local organic farm. I love discovering what new produce I have been gifted (sometimes I get veggies I don’t even recognize), then I plan a special dish to celebrate the freshest, just picked, produce ever!

My CSA delivery also contains local pasture-raised beef. To learn more about the benefits of local, pastured beef click HERE 🙂 Cricket could care less about the fresh zucchini, kale, carrot, and greens, but her nose quickly identifies the BEEF in the box, and she knows she is in for a yummy treat! I feed her all the scraps 🙂

When I am grilling steak I also love to throw on a few fresh veggies as well. Grilling veggies brings out unique flavors and adds a smokiness that I love. This salad combines all the flavors of summer and I know you will enjoy it!

So fire up your grill and throw on a beautiful steak and fresh local veggies to create this perfect summer salad!

Grilled Veggie & Steak Pasta Salad

A grilled veggie and steak pasta salad topped with Italian dressing and fresh parsley.

1 skirt or flank steak (8 ounce+, or similar cut, local/pastured raised is best, otherwise opt for “all-natural.”)
2 cups brown rice ziti pasta
1 large zucchini
1 large yellow squash
4 medium carrots
drizzle of olive oil (salt and pepper for veggies)
⅓ cup parsley (chopped)
about 1/3 cup of your favorite organic italian dressing (amount according to your liking, I used Newman’s Own, Or you can make your own 1/4 cup extra virgin olive oil, 3 tablespoons lemon juice or apple cider vinegar, salt, pepper, italian seasoning)
¼ cup red onion (chopped)

For the steak marinade:

¼ cup olive oil
2 tablespoons of apple cider vinegar or lemon juice
¼ cup tamari (or soy sauce)
2 cloves of garlic (diced)
1 teaspoon black pepper
2 teaspoons of salt

In a ziplock bag combine marinade ingredients, mix, and add the steak, allow to marinate overnight.
Slice the zucchini, yellow squash and carrots lengthwise about ¼” thick.
Drizzle them with olive oil and sprinkle salt and pepper.
Preheat your grill on high, then turn down slightly.
Grill your steak (for a 1 ½” thick steak medium-rare grill for 5 minutes, flip, then another 3-5 minutes) and veggies (veggies take longer, they are done when fork tender).
Boil the pasta according to directions, drain, and place in a bowl with the italian dressing to prevent the pasta from sticking together.
Cut the grilled veggies into cubes and add them along with parsley into the pasta, and mix thoroughly.
After allowing the steak to cool a few minutes (to re-absorb the juice), slice thinly and add to the top of the salad.
Makes 2 very large dinner-sized serving or 4 side salad size serving

Benefits of Pasture-Raised Beef

on July 17, 2015December 5, 2020 By Kelley 6 Comments

You may have read a previous post where I mentioned I used to be a vegetarian! Yes, that is true, and mainly do to my love and compassion for animals. I never felt very healthy when I was a vegetarian, as I would feel hungry all the time and crave unhealthy foods with empty carbs and LOTS of sugar. I would wake up in the morning thinking “I NEED icecream NOW!” I thought I just had a crazy strong sweet tooth, that I couldn’t control, but my body was trying to tell me something different. I wasn’t getting enough nutrition, primarily protein, and my body was craving sugar and carbs to try to make up the energy deficit. I decided to gradually start introducing meat back into my diet, starting with fish and poultry, then eventually beef (I still do not eat veal or lamb). As I began to learn more about food and nutrition I became increasingly interested in how my meat had been raised. First, I was mainly concerned for the animal’s well-being and wanted them to graze in lush green fields of grass, with room to roam, before they ended up on my dinner plate! Then as my research progressed I found out how much HEALTHIER naturally raised meat and eggs are for you. A chicken who forages and a steer who sustains on high quality grass have different nutritional makeups than cows and chickens that are fed grain (which, by the way, is not a natural diet for them). Have you ever compared a deep golden colored egg yolk from a pastured chicken to a pale yellow conventional egg yolk? You can actually see (and taste) the difference! For more details take a look at these articles if your interested:

American Grass Fed Beef

Pastured Egg Benefits

Recipes featuring Pasture-Rasied Beef:

Bacon & Cheddar Stuffed Sliders

Grilled Steak & Veggie Pasta Salad

(Sources: http://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059, http://www.americangrassfedbeef.com/grass-fed-natural-beef.asp, http://www.motherearthnews.com/homesteading-and-livestock/eggs-zl0z0703zswa.aspx)