Vegan Desserts...friend or foe?

...while visions of sugar plums danced in their heads..." most of you know my credo "If food isn't fuel use the three-bite rule", and with the holiday season in full swing, I bet temptation looms at every party, luncheon and festive dinner. Thought I would highlight vegan dessert craft by sharing this article: they look every bit as amazing as any butter and egg confection.  But even vegans have their dalliance with sugar, which is the true challenge to a healthful way of eating.  I'm sending organic pears from Harry and David as holiday gifts this year, marry that with a few squares of organic dark chocolate >70% cacao to finish your holiday meal with a flourish!  http://www.wellandgoodnyc.com/top-vegan-desserts-at-new-york-city-restaurants/?slide=1&slideitem=1

PUMPKIN HUMMUS

Now that you have had your fill of pumpkin pie (hopefully!) enjoy this nutritious vegetable loaded with Vitamin A and beta-carotenes as a tasty spread.  This hummus doesn't use chickpeas, so it has a light, fluffy texture.  Enjoy!
1/4 cup sesame seeds 
1 Tablespoon water
1 15 oz can organic pumpkin 
1 garlic clove
1 teaspoon olive oil
1/2 teaspoon turmeric
1 tablespoon fresh lemon juice
1/2 teaspoon sea salt
Roast sesame seeds at 350 degrees for 5 minutes
Combine ingredients in Vitamix or food processor until smooth and creamy

BROWN RICE COUSCOUS W FRESH CRANBERRIES & WALNUTS

This nutritious side dish can be the star of your Thanksgiving dinner and lunch the next day with the addition of some protein.  The couscous is gluten free, organic, vegan, non GMO and cooks in 15 minutes!   It is incredibly versatile--I also prepare it with carrots, chia seeds, and fresh chopped mint and couscous could easily be a breakfast "cereal" with some apple almond milk and cinnamon.  Enjoy!


A tip from Dr. Andrew Weil: the combination of black pepper and turmeric has a positive systemic anti-inflammatory effect!










2 cups low sodium vegetable stock
1 cup fresh cranberries, rinsed
1 cup couscous
1/2  tsp turmeric
1/2  tsp freshly ground black pepper 
1/2  tsp cinnamon
1/2  tsp nutmeg
1/4  cup walnut pieces


1) In a medium saucepan bring stock and cranberries to a boil (cranberries will begin to "pop")
2) add couscous and spices
3) cover, lower heat, and cook for 13 min (less time for a firmer couscous)
4) remove from heat and let stand for 5 min with lid on
6) fluff with a fork, add walnuts and serve
Makes 4-5 servings

MY HEALTHFUL THANKSGIVING RECIPES-LET'S START WITH DESSERT!

  

In honor of the holiday that officially begins the "season of over indulgence", I will be posting some healthful recipes this week.

With gratitude for all of your support and my best wishes for a happy, healthful holiday season-I give you: 

Vegan Chocolate Truffles!

(adapted from Vitamix Whole Food Recipes)

1 cup raw almonds (organic are best)

3/4 cup large dates (pits removed)

1/3-1/2 cup almond milk (unsweetened)

4 tablespoons raw organic cacao powder

2 tablespoons agave nectar

1/4 cup cream of wheat cereal (Red box 2 1/2 min cook time)

1) place almonds, dates and 1/3 cup milk into Vitamix container and secure lid

2) select Variable 1

3) Turn machine on and quickly increase speed to Variable 10, then to High

4) Blend for 1 minute, using the tamper to press the ingredients into the blades.  

    Consistency should be thick like dough.  If too thick, adjust by adding more milk. 

5) Place mixture into a large bowl, add cacao, agave, and cream of wheat. 

    Stir ingredients in by hand with a spatula                  

6) form into 1-inch balls and freeze

7) garnish w fresh mint or roll balls into additional cacao or coconut

I'm sure you can try this recipe using a food processor as well.  

These are a satisfying finish to any meal, without the accompanying sugar rush!

THE HEALING POWER OF LEMONS - Part 2

Calm & alert: Research has show that lemon balm has a calming effect and that inhaling lemon oil helps to increase concentration and alertness.
Pain relief: massage the affected area with several drops of lemon oil mixed with 1 tablespoon jojoba oil.
Cold & Flu relief: Defense cells need Vitamin C-drink freshly squeezed juice of 1 lemon in a glass of lukewarm water every 2 hours at the first indication. 
Ease Eczema: a lemon wrap may offer relief. Add 8 drops of lemon essential oil to 1 cup lukewarm water and 1 tablespoon of liquid honey. Soak a linen cloth in the liquid, squeeze out excess, and place cloth on affected area for 15 minutes, 2 to 3 times a day.
Lower cholesterol: pectin power in lemons along with its other metabolism and circulation-boosting nutrients can help lower cholesterol.
Banish insomnia: lemon balm combined with other calming herbs (such as valerian, hops and chamomile) helps reduce anxiety and promote sleep.

THE HEALING POWER OF LEMONS - Part 1

I would like to suggest a new morning ritual! Drink the freshly squeezed juice of one lemon in a glass of lukewarm water first thing in the morning--before the coffee or orange juice. Even though it tastes bitter, lemon juice has a powerful alkaline effect in the body and is a natural agent against excess acid, which is in part responsible for chronic inflammation.
A large lemon contains about 45 mg of Vitamin C, which helps to neutralize and reduce the effect of free radicals that contribute to cancer and heart disease.  Our body generates free radicals whenever we burn calories as fuel for our cells.  We are also bombarded with free radicals from air pollution, tobacco smoke, radiation and sunlight.  Vitamin C helps to build our body's immune system against free radicals.
Lemons contain two compounds--limonin and limonene which appear to help inhibit some of the cell divisions that may cause cancer.  Limonene is found in the zest or outermost part of the rind of a lemon. The limonene found in the lemon peel/zest has the effect of increasing the level of enzymes in the liver that may remove cancer-causing chemicals. The limonene has also been shown to remove estradiol, a hormone linked to breast cancer.  If using the peel in your cooking/baking--buy organic!  Make a glass of lemon water your morning beverage and let me know how you feel!  Part 2 will follow on Monday.

What are you grateful for today?

Have you ever been asked that question? Have you ever asked yourself that question?

A "gratitude practice" formalizes this investigation.  It encourages you to take the time on a regular basis to recognize what you are grateful for and to write it down in a consistent place so that you can truly "see" it.  It is a great way to begin or end the day and can reduce stress by bringing positive thoughts to the forefront.  Take a deep breath and take stock of your internal and external environments.  In the past week I have been grateful for: a sunny day, my beautiful home, my supportive husband, my friends, my health, and my passion for health coaching.


A colleague, Lorraine Miller has coined the term "Vitamin G": gratitude is a supplement as essential as Vitamin C for our wellness.  Her journal-"From Gratitude to Bliss" (available on amazon.com) is a great tool to both begin and maintain a gratitude practice.  


I believe that this practice has changed my bio-chemistry--my synapses are firing differently and ideas are flowing.   I'm grateful!