BLUEBERRY-NANA OVERNIGHT OATS

Nothing is better than waking up to a breakfast that is ready to eat!   I am not the fastest/ most efficient person in the morning, so these overnight oats are quite the life saver.  All I have to do is open the fridge, grab a spoon, and I am ready to eat. Perfect!!!

I love playing with oatmeal, as it is such a versatile food. Plus, it is both quite filling and healthy. I am seriously full for a few hours after eating oats.  Oatmeal helps lower cholesterol, and can help cure type 2 diabetes (as it slows down the digestion of starch, preventing a sharp rise in blood sugar levels).  By keeping you full, it helps in weight loss.  It is also full of nutrients that nourish your body, and as an added bonus, the insoluble fibers in oatmeal have cancer fighting abilities (they attack certain bile acids, thus decreasing toxicity).  All these reasons should be enough to make oats your new morning best friend.

BLUEBERRY-NANA OVERNIGHT OATS



Ingredients:

For the oatmeal:

2 1/2 cups of vanilla almond milk
1 cup of blueberries
1 banana
2 cups of old fashioned oatmeal (gluten free optional)
1/4 cup of chia seeds
1/4 cup of hemp seeds

For the topping:

1 cup of blueberries
2 bananas
Maple syrup to drizzle (optional)


Preparation:

In a blender, blend together the almond milk, the blueberries, and the banana until smooth.
In a large bowl, put the old fashioned oats, the chia seeds, the hemp seeds, and top with the blueberry smoothie mixture. Mix well with a spoon.
Transfer to individual bowls or small jars, layering some of the oatmeal mixture with the blueberries, bananas, and syrup (if using) topping.  
Cover and set in the refrigerator overnight (or at least one hour)

Enjoy!

This will make 4 servings

JICAMA, BLACK BEAN, AND MANGO SALAD WITH AVOCADO LIME DRESSING

Oh this salad was yummy!  It's packed with some of my favorite ingredients, and also very filling.  It was perfect as a meal on it's own. but you can certainly you can serve it as a side dish or appetizer as well. 

So many people stir away from eating avocados because they are high in fat and calories, but it is a huge mistake!  Avocado's fat is the 'good fat', the kind that our body needs. Plus it's a very alkaline food filled with so many nutrients. Of course, that doesn't mean you should have 5 a day, but a little bit here and there is definitely good for you. So please do not shy away from them. 

I left my dressing chunky as I like to eat pieces of avocados in my food, but if you would like a creamier version, just blend it longer. All I did was a few pulses in the blender to achieve the chunky version.
It really a matter of personal preference. 

JICAMA, BLACK BEAN, AND MANGO SALAD WITH AVOCADO LIME DRESSING

Ingredients:

For the salad:

3 cups of cooked black beans (about 1 1/3 cups of dried beans. Click here to learn how to cook beans)
1/4 cup red onion, chopped
1 mango, pitted and skin removed, diced
1 1/2s cup of jicama, diced into 1/2 inch cubes
1 jalapeno, seeded and copped very small
1/4 cup of cilantro, chopped
Sea salt and pepper to taste

For the chunky avocado dressing:

2 avocados, pitted and skin removed
1/3 cup of fresh squeeze lime juice
2 tablespoons of agave nectar
1 garlic clove, chopped
1 teaspoon of cumin powder
Sea salt and pepper to taste

Preparation:

Put all of the salad ingredients in a bowl.
In a blender put all of the dressing ingredients together and pulse a few timse if you would like it chunky, or blend until smooth if you prefer the dressing creamier.
Add the dressing to the salad, and mix until well combined.
Serve on it's own, or on a bed of lettuce.

Enjoy!

This will make 4 servings

CAJUN CREAM OF ZUCCHINI SOUP

So I was at the farmer's market last weekend just as they were about to close. One of the merchants had only a few things left for sale: a few gigantic zucchinis, a few eggplants, and some hot peppers. They really didn't want to bring them back so they let me have it all for an amazing deal... $4 for the whole lot. They were organic as well! I felt like I had won the lotto.

The size of the zucchini's were unreal; one of them was nearly 2 foot long! I was a bit worried about how the insides would look like as I thought they would be mushy and have a lot of seeds.  But they were surprisingly firm, with only a moderate amount of seeds. I have a feeling there will be a few recipes with zucchini in my near future!  

Since the size of those zucchinis were pretty unusual, I cannot tell you exactly how many to buy, but I did measure 6 cups of them for the soup. So the quantity will depend on how large yours are. Usually between 4-6 should be enough, but like I said, since mine were the largest I have ever seen, I used only 1/2 of the largest one.  That should give you an idea of how big of a green monster I dealt with.

This soup has a really nice little kick.  If you are into spicy food, this will be right up your alley.

CAJUN CREAM OF ZUCCHINI SOUP


Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 3 garlic cloves, chopped
• 6 cups of zucchini, chopped
• 2 cups of red potatoes (I left the skin on as this is where most of the nutrients are), cubed
• 1 roma tomato, chopped
• 1 jalapeno, seeded and chopped
• 5 cups of vegetable broth
• 1 tablespoon of Cajun seasoning
• 1 teaspoon of paprika
• 1/2 teaspoon of cumin
• Sea salt and pepper to taste

The large one was almost 2 feet long!

Preparation:

1. In a large pot, heat up the olive oil under medium heat.
2. Add the onions and garlic, saute 4-5 minutes until translucent
3. Add the zucchinis, the potatoes, the tomatoes, and the jalapeno, and saute for 3-4 minutes
4. Add the vegetable broth, the Cajun seasoning, the paprika, the cumin, the salt, and the pepper, and bring to a boil.
5. Once boiling, reduce the heat to medium- low, and simmer for 20 minutes until the vegetables are tender.
6. Puree the soup in a blender (you might need to do this in a few batches).
7. Serve warm

Enjoy! 

This will make 6 servings

SUMMER CORN SALAD WITH CHIMICHURRI DRESSING

I love corn, and can say that we are spoiled up in Quebec (where I am originally from) as we got some of the sweetest, juiciest corn over there.  It seems corn is popular with everyone these days; especially kids. 

It's too bad that companies such as Monsanto had to play with mother nature.  They came up with a GMO (genetically modified organism) version of corn that is now mainstream, and potentially harmful to our health. Studies on rats have shown GMO corn to cause tumors and multiple counts of organ damage

GMO corn also contain BT toxin, a pesticide added to the DNA of the corn.  BT is an aggressive toxin that damages cell membranes and kill insects by literally making their stomachs burst.  Even though Monsanto claims the product is safe for human consumption, we do not have the long term studies to prove it . GMO corn is actually banned in most of Europe, and in 26 countries around the world. That alone should ring some sort of alarm. I personally would rather not take a chance with it.  Since most conventional corn is GMO nowadays, I steer away, and only buy organic.

So as much as I love corn, I only can eat it when in season as it is the only time that I can find it organic.  Unless I buy frozen organic of course, but it is not quite as tasty.  So now that I got my hands on some fresh organic corn, I was very excited to use it for a recipe. This salad came out so delicious, and became one of my new favorites!

SUMMER CORN SALAD WITH CHIMICHURRI DRESSING


Ingredients:

For the salad:

• 4 corn husks
• 1/2 small red onion, chopped finely
• 1 red pepper, seeded and chopped
• 2 carrots, grated
• 2 celery stalks, chopped
• 1 jalapeno, seeded and chopped very small (spicy, optional)
• 1 cup of spinach, chopped small
• Sea salt and pepper to taste

For the chimichurri dressing:

• 3 garlic cloves, chopped
• 1 bunch of Italian parsley (2 cups) 
• 1/4 cup of fresh lemon juice
• 1 tablespoon of apple cider vinegar
• 1/4 cup of olive oil
• 1/2 teaspoon of paprika
• 1/4 teaspoon of crushed red pepper flakes
• Sea salt and pepper to taste

Preparation:

1. Bring a large saucepan filled with water to a boil.
2. Remove the corn from the husk. and place the corn in the saucepan. Boil for about 7 minutes until it is tender,
3. Remove the corn from the water with thongs, let it cool.
4. Once cooled, slice the corn kernels off the cobs.  Put the corn kernels along with all the salad ingredients in a large bowl and mix well.
5. In a food processor, put all of the chimichurri dressing ingredients together and process until pureed.
6. Add the chimichurri dressing to the salad and blend well.

Enjoy!

This will make 4 servings

CHOCOLATE POPSICLE

It has been extremely hot here in Las Vegas. We're going through a heat wave, and the temperature has been reaching around 115 F. I am one who usually loves the heat, but I have to admit that I even find this a bit much!

I don't know if you are like me, but when it's really hot outside, I crave colder food. Usually, salads, guacamole, raw food of some sorts, and also colder desserts. Since I also crave chocolate while being pregnant, these little popsicles were perfect.

I actually have to say that this was amazing to enjoy in 3 different ways.  When I finished blending it, I poured myself a little sippy cup to drink, and was shocked at how great it tasted.  It reminded me of this drinking chocolate that Italians enjoy. So rich and delicious. I could have drank the whole jar!
I also tried it slightly before it was frozen. It had set, was cold, and both looked and tasted like a chocolate mousse.  

And then we enjoyed it as a popsicle.  It was divine and gone in no time. I cannot say which was my favorite way, as they were really unique in texture and delightful each time.  So you may want to consider trying all three of these variations as well!

CHOCOLATE POPSICLE

Ingredients:

• 1 cup of raw unsalted cashews (preferably soaked in water for 2 hours)
• 1 banana
• 1/4 cup of cacao butter
• 1/3 cup of pure cacao powder (not the processed cocoa)
• 1/3 cup maple syrup
• 1 teaspoon of vanilla
• 2 cups of water

Preparation:

1. Put all the ingredients in a high speed blender and mix until very smooth.
2. Transfer into popsicle mold and freeze overnight.
3. To remove the popsicle from the mold, run some warm water over the mold for 1-2 minutes.

Enjoy!

This will make between 8-14 servings depending on your mold size

LENTIL SLOPPY JOE'S

Sloppy Joe's were not part of my childhood memories. We did not have them in Quebec (where I grew up) as a staple food. So when I moved with my two year old daughter to Toronto, and then to the USA, it was something new. Everyone seemed to like them, so I had to give them a try. I can see why they're so popular, as it's definitely very tasty!  It was also part of my daughter's childhood's memories, and turned out to be among her favorite things to eat. So when I was testing a vegan version, I had to have her over to be my food tester... she happily obliged!

Sloppy Joe's usually consist of canned tomatoes, a few veggies, spices, and ground meat, all stewed together and stuffed inside hamburger buns. Not the healthiest food on the planet! 

I decided to make a much better version instead using lentils, veggies, fresh tomatoes, and spices. It was both delicious and daughter approved.

Canned tomatoes are one of the worst things one can eat.  Most of the cans contain BPA.  Tomatoes being acidic, will make the BPA release from the can even moreso than any other canned good. Since BPA has been linked to both cancer and many diseases, I try to avoid canned food. Especially canned tomatoes.  It also doesn't hurt that fresh food tastes so much better. 

So here is my healthier version of this American staple. 

LENTIL SLOPPY JOE'S

Ingredients:

For the lentil filling:

1 cup of dried lentils

1 tablespoon olive oil

1 onion

3 garlic cloves

1 red pepper, core removed and diced

1 celery stalk, chopped

1 carrot, grated

3 medium tomatoes, chopped

Sea salt and pepper to taste

For the sauce:

1 cup of vegetable broth

1/4 cup sun-dried tomatoes, chopped (if they are hard, pre soak them for 30 minutes in hot water to soften)

1/4 cup coconut nectar

1 tablespoon Bragg liquid aminos

1 tablespoon chili powder

1 tsp ground mustard

1 tsp ground cumin 

1 tsp apple cider vinegar

1 medium tomato, chopped

Sea salt and pepper to taste.

For the bread:

6 of your favorite gluten free or whole grain hamburger buns

Preparation:

In a medium saucepan, bring 4 cups of water to boil, add the lentils, reduce the heat, and simmer for 25 minutes. Drain and reserve.

In a large saute pan, heat up the olive oil under medium heat. 

Add the onion, and saute 4-5 minutes until translucent.

Add the red pepper, the celery, the carrot, and tomatoes, season with salt and pepper, and saute another 15 minutes until the vegetables are softened.

In the meantime, place all of the sauce ingredients in a high speed blender, and blend until very smooth.

Add the sauce and the lentils to the vegetable mixture, mix well, and cook for another 5 minutes. 

Season with salt and pepper if needed.

Put some of the mixture between your favorite hamburger bun (you can toast the hamburger bun before stuffing them if you would like) and enjoy.

This will make 6 sloppy Joe's

RAW FOOD STYLE VEGGIE BURGER WRAPPED IN LETTUCE WITH CHIPOTLE MAYO

Nothing beats eating raw food, as it is so healthy and delicious. It is the perfect food on summer days because its neither hot nor heavy. Plus all the enzymes in the food remain intact as the food is kept under a temperature of 115 F. Unfortunately, we can lose up to 80% of those enzymes when we cook at a temperatures over 115 F.  Obviously our bodies work better when we get the maximum nutritional benefits from our food. Which is why eating a raw strong, unprocessed diet is so vital. 

This recipe calls for a dehydrator, but if you live in a place that gets over 100 F outside in the summer time like it does in Vegas, you can just leave your patties in the sun, and let nature do the work.  After all, raw food is sun food.  I have done it many times before owning a dehydrator, and it works great. Plus, the sun is free, and a great source of vitamin D that the food will absorb as a nice bonus.  Just remember that depending on the outside temperature, you might need to dehydrate for an extra hour.

This raw burger was so delicious,  and if you have never tried raw food style cooking, this would be a good recipe to get you both started and hooked. I promise you will love it, and also feel energized after eating this way.

RAW FOOD STYLE VEGGIE BURGERS WRAPPED IN LETTUCE WITH CHIPOTLE MAYO

Ingredients:

For the burger patties:

• 1/2 cup of ground flax seeds 
• 1 cup of walnuts
• 1 cup of gluten free old fashioned oatmeal 
• 1 small onion, sliced
• 2 garlic cloves
• 1 red pepper, chopped
• 1 celery stalk, sliced
• 8 oz of mushrooms, sliced
• 1 tablespoon of Bragg liquid aminos
• 2 tablespoons of chickpea miso (regular soy miso would work too, just make sure it is organic to avoid GMO's)
• 1 tablespoon of dried basil
• 2 teaspoons of dried sage
• Sea salt and pepper to taste

For the chipotle mayo:

• 1 cup of raw cashews, (preferably soaked for two hours to release enzyme blockers, but that's optional)
• 1 small roma tomato
• 1 garlic clove
• 2 tablespoons of fresh lemon juice
• 1 tablespoon of sun-dried tomatoes, chopped  (if they are hard, pre soak them in warm water for 30 minutes to soften)
• 1 tablespoon agave
• 1 teaspoon of raw apple cider vinegar
• 1/2 to 1 teaspoon of chipotle chili powder (depending on how spicy you prefer)
• 3/4 cup of filtered water
• Sea salt and pepper to taste

For the toppings: 

• 1 head of romaine (to wrap burgers in)
• 2 tomatoes, sliced
• 2 avocados, pitted and sliced
• 1 small red onion sliced

Preparation:

For the patties:

1. Put the walnuts in a food processor and grind into a coarse flour.
2. Put the walnut flour in a bowl along with the ground flax seeds and the the old fashioned oatmeal, reserve.
3. Using the same food processor, put all of the other ingredients in, and process until you get a chunky puree (you might need to do this in two batches depending on the size of your food processor)
4. Put the pureed veggies in the bowl with the flax seeds, ground walnuts, and old fashioned oats. Mix well
5. Using a 1/3 of a cup measuring cup, scoop the mixture one by one and place into a tex -flex sheet over your dehydrator tray (parchment paper will work as well), 
6. Press on the patties to make them into about 1/2 inch thick. The patties are going to be mushy but do not worry, they will harden as they dehydrate. Leave at least one inch between each patties.
7. Dehydrate at 115 F for 3 hours, flip the patties around, and dehydrate another 2 hours.
8. You should get 9 patties total. 

For the chipotle mayo:

1. In a high speed blender, put all of the chipotle mayo ingredients together, and blend until very smooth

To assemble:

1. Place a leaf of romaine lettuce on the bottom of a plate, then place the burger patty on top.  Add some of the toppings to your liking (tomato slices, avocado slices, red onions)  and some chipotle mayo on top of the patties.
2. Cover with another lettuce leaf .

Enjoy!

This will make 9 burgers (I usually eat two at the time)

STRAWBERRY AND PEACH HEALTHY SMOOTHIE

Strawberry and peach season has started and I couldn't be more excited! I remember going on field trips to pick out strawberries as a child. It was so much fun! We would spend the day outside, eating, and choosing the very best ones. We then would come home with a bag full, and mom would make jam or some type of dessert with them. Yum yum!

I usually get my strawberries at the farmer's market. They are quite large, flavorful, organic, and pesticide free. Unfortunately most conventional strawberries contain up to 45 types of pesticides, some known to be pretty harmful to your health.  I personally buy the organic ones to avoid this issue.  But if you decide to buy the conventional ones, just make sure to wash them thoroughly.

Peaches are also among my favorites, as they are so juicy and tasty. One of the best things to eat on a hot summer day to both nourish and hydrate.  I figured these two would pair nicely in a smoothie together and I was right! Since I like to sneak some greens in my smoothies to make them healthier, this one was no exception as I added some spinach. Spinach is very mild so it doesn't affect the taste, but adds so many nutrients to the beverage. This is definitely a good way to get kids to eat their greens.  

I usually freeze extra fruits so that I can use them in smoothies. If you are using fresh, I would suggest you add some ice to the blender.

STRAWBERRY AND PEACH HEALTHY SMOOTHIE

Ingredients:

1 cup of strawberries
1 peach, pitted
1 cup of spinach
2 tablespoons of walnuts
1 cup of vanilla flavor non-dairy milk ( I used my homemade vanilla cashew milk recipe)

Preparation:

In a high speed blender, put all the ingredients together and blend until very smooth

Enjoy!

This will make 1 serving.

COCONUT AND MOCHA CHIA PUDDING

Chia puddings are among some of my favorite treats! I don't think there is a flavor I havent liked yet, and the best part is that they are good for you. These never last in my household, everyone loves them, and theres something about the little crunch that the chia seeds offer that make them unique. 

Chia seeds are probably the most nourishing seeds out there. They are considered a superfood because of all the benefits they offer. So if you never tried them, and you are into trying super healthy items, get your hands on a bag and start experimenting with it. They are tasteless, so they pretty much will absorb any flavors that you give them. They work great in smoothies, ice cream, puddings, juices, and can be used as an egg re-placer instead of flax seeds.

The Thai coconut, hemp seeds, and the cacao powder also offer a lot of benefits. They all are in the superfoods category as well. Thai coconuts are full of natural electrolytes. Hemp seeds are very high in protein,  and pure cacao (not to mistaken with cocoa, which is the lower quality highly processed version) has the highest antioxidant content found in food. 

So indulge in this dessert.  You are doing your body good!

COCONUT AND MOCHA CHIA PUDDING


Ingredients:

• 1 Thai coconut (meat and water)*
• 1/4 cup of pure cacao powder
• 1/3 cup of coconut nectar (agave nectar would work too)
• 1 /2 tablespoon of pure vanilla essence
• 1 teaspoon of coffee granule
• 1 cup of chia seeds
• 1/2 cup of hemp seeds
• 1/2 cup of unsweetened coconut flakes
• 1/4 cup of cacao nibs for topping (optional)

Preparation:

1. In a high speed blender, put the Thai coconut meat and water, the cacao powder, the coconut nectar, the vanilla extract, and the coffee granules.
2. Add water so that everything reaches the 4 1/2 cup mark, and blend together until super smooth.
3. Transfer to a bowl and add the chia seeds, the hemp seeds, and the coconut flakes.
4. Mix with a whisker until all the ingredients are well blended, otherwise the chia seeds will stick together and form clumps.
5. Let it set in the refrigerator for one hour.
6. Transfer to individual bowls, top with cacao nibs (if using), and serve cold.

Enjoy!

This will make 6 servings.

* If your Thai coconut doesn't yield a lot of meat, which happens from time to time, add 1/4 cup of unsweetened coconut shreds to the blender to get the right texture and taste.

SUMMER MANGO COLESLAW

Why not put a summer twist on a traditional dish? That is what cooking is all about right? I love creating new recipes that are seasonally friendly. In this coleslaw I combined some thinly sliced mango with light mango mayo. It was absolutely delicious! The perfect salad to bring to picnics and BBQ's.

Cabbage comes as the shining star in lieu of lettuce in a coleslaw. Cabbage is underused in cooking in my opinion, which is a shame as it's so delicious and healthy.
Just to name a few, here are some of it's benefits: 

• Detoxifies the colon 
• Helps strengthen the immune system 
• Is a muscle builder 
• Is a blood cleanser 
• Helps lower cholesterol 
• Full of vitamins, nutrients, and antioxidants 

Cabbage can be grated using a mandoline or a food processor.  You could also buy packaged grated cabbage but I personally find those not as tasty as they are not as fresh. But they can definitely save a of of time, so which ever way suits you best...as long as it's grated!  The end result is really all that matters. :)

SUMMER MANGO COLESLAW



Ingredients:

For the coleslaw:

• 5 cups of grated cabbage (about 1/2 of a head) 
• 1/2 small red onion, sliced very thin (like paper)
• 1 red pepper, sliced very thin (like paper) lengthwise, then cut in 1/2's
• 1 medium carrot, grated
• 1 cup of a grated broccoli stalk (1 or 2 depending on it's size)
• 1 mango, pitted and skin removed, sliced very thin lengthwise, then cut in half
• 1/4 cup of sesame seeds
• 2 tablespoons of cilantro, chopped
• Sea salt and pepper to taste

For the mango mayo:

• 1 mango, skin and pit removed
• 3/4 cup of raw, unsalted cashews (preferably but optional: pre-soaked for 2-6 hours to release enzyme blockers)
• 1 cup of full fat coconut milk
• 2 tablespoons of apple cider vinegar
• 1/4 teaspoon of Cajun seasonings
• 1/4 teaspoon of chili powder
• Sea salt and pepper to taste

Preparation:

1. In a salad bowl, put all of the coleslaw ingredients together.
2. In a blender, put all of the mayo ingredients together and blend until very smooth. 
3. Add the amount of mayo to you liking to the salad, I used about 3/4 of it, but if you want it less or more creamy you can adjust that amount. The leftover mayo is great on sandwiches if you have any left!

Enjoy!

This will make 4 servings