For love of an Avocado....

Oh dear sweet avocado. I love this little fruit. Stephen and I have a baby avocado plant at home (Avi). Avi is 2 years old and grown from seed by Stephen's grandmother. We're hoping by next summer Avi will start producing delicious fruit for us to enjoy! So, allow me to go on a little about this beautiful fruit.

Besides its subtle, sweet flavor and silky texture, one virtue of the avocado is that only one-sixth of it's fat is saturated, which is a much smaller portion than in meats, butter, cheese or even sour cream. The texture of a ripe avocado is actually a lot like butter. If you have a ripe avocado hanging around and you're guacamole'd out, try using it instead of butter on your morning toast or bagel with a slice of tomato! You can also try avocado instead of cheese on your lunch sandwich. Try sprouted grains bread with tomato, watercress and avocado (add some turkey if you roll with the animal protein).

Avocado is also fabulous in salads!! My friend Missy (who is raw and fabulous) gave me this kale and avocado salad recipe when I was on the 21 day Vegan challenge. It blew my taste buds away. Try it!!

Kale Salad
a head kale (any variety), shredded
1 cup tomato, diced
1 cup avocado, chopped
2 1/2 tablespoons olive oil
1 1/2 tablespoons lemon juice
1 teaspoon sea salt
1/2 teaspoon cayenne

In a mixing bowl toss all ingredients together, squeezing as you mix to wilt the kale and cream the avocado. Dig in and squeeze it with your hands...I think food tastes so much better when you play with it first. ;-)

~Keep it Fresh!

Terra

Eating for Fertility - Part III - Super Foods For Super Baby Making!

In Part I and Part II of Eating for Fertility we discussed aphrodisiacs and fertility and incorporating whole foods for optimal preconception health. In Part III, we're diving into SUPERFOODS! Superfoods are the most potent, super concentrated, and nutrient rich foods on the planet. They boost immunity, alkalize the body, elevate serotonin production and enhance sexuality....all super important for super baby making!!

Here's my short list of superfoods for super fertility:

Maca – helps to increase progesterone, which is extremely important to enhance fertility and the ability to hold the pregnancy. Maca comes from peru and is a tonic for the endocrine system. You can take this product daily. It comes in liquid, capsule and powder form.

Blue Green Algae: Chlorella (fresh water green algae) Spirulina (salt water blue- green algae)– a tiny aquatic plant that has been used by humans since pre-historic times. It's the origin of life-giving nourishment on the planet. It is packed with nutrients (protein, vitamin A, iron, phytonutrients, etc). Blue-Green Algae nourish the endocrine, nervous, and immune systems and regulate metabolism and repair tissues. The most important quality is its ability to detox the body and help to keep it alkaline (cervical mucus which transports sperm is alkaline, so it's important to eat alkaline foods).

Flax Seeds - Flax seeds contain B vitamins, maganese and magnesium. They are high in Omega 3 and 6 essential fatty acids which your body needs to balance hormones. They also contain phytoestrogens (plant estrogens) knowns as lignans, which block harmful xenoestrogens (synthetic chemicals in the environment which have estrogenic properties) in the body. Try to get about 2-3 tablespoons of flax seeds each day; grind them up for optimal absorption and benefits. You can add them to smoothies, oatmeals or sprinkle them over a salad or oatmeal.

Acai Berry - boosts energy levels, improves digestive function, improves mental clarity/focus, promotes sound sleep, provides all vital vitamins, contains several important minerals, and is an extremely powerful free radical fighter. Acai also has very high levels of fibers, cleanses and detoxifies the body of infectious toxins, strengthens the immune system, enhances sexual desire and performance, fights cancerous cells, slows down the aging process, promotes healthier and younger-looking skin, alleviates diabetes, normalizes and regulates cholesterol levels, helps maintain healthy heart function, minimizes inflammation & improves circulation.

Bee Pollen - Bee pollen contains all the essential components of life. The percentage of rejuvenating elements in bee pollen remarkably exceeds those present in brewer’s yeast and wheat germ. Bee pollencorrects the deficient or unbalanced nutrition, common in the customs of our present-day civilization of consuming incomplete foods, often with added chemical ingredients, which expose us to various physiological problems.

Royal Jelly - This rich concentrated food contains remarkable amounts of proteins, lipids, glucides, vitamins, hormones, enzymes, mineral substances, and specific vital factors that act as biocatalysts in cell regeneration processes within the human body. Although some of the elements found in royal jelly are in microgram quantities, they still can act supremely with co-enzymes as catalysts or can act synergistically. (Meaning, the elements’ action combined is greater than the sum of their actions taken separately.) Royal jelly is rich in protein, vitamins B-1, B-2, B-6, C, E, niacin, pantothenic acid, biotin, inositol and folic acid.

Goji Berries - these tart little berries improve fertility and help to treat sexual dysfunction. They are particularly useful for those suffering from endometriosis and PCOS or anyone trying to balance hormones. They are believed to increase sexual fluids and enhance fertility.

So now that you know what superfoods are great for fertility and preconception health, how do you incorporate them into your diet? Smoothies are a great way to put a new twist on something old. Also, try my Banana Berry Fertility Bread!

Recipes:

Super Food Smoothie

▪ 2 Scoops Protein Powder (non-hormone/ no artificial sweeteners or additives)

▪ ½ Banana (frozen or fresh)

▪ 2 Tsp. Organic Spirulina Powder

▪ 1 Tsp. Maca

▪ 2 Tsp. Organic Royal Jelly/ Bee Pollen/ Propolis Plus

▪ ½ Cup Frozen Sambazon Pure Acai

▪ 1 Cup Raw Organic Milk or Unsweetened Almond Milk

▪ 3 Pieces of Ice (optional)

Blend until smooth and enjoy!

Banana Berry Fertility Bread

▪ 1 Cup Gluten-Free Flour

▪ 1 Cup Non-Hormone Protein Powder

▪ 1 Tsp. Baking Soda (aluminum free)

▪ 1 Tsp. Baking Powder (aluminum free)

▪ 1 Tsp. Cinnamon

▪ ½ Tbsp Xanthan Gum

▪ ¼ Tsp. Sea Salt

▪ 3/4 Cup Overripe bananas (about 3 mashed)

▪ ¼ Cup Fresh Organic Berries (raspberries, blueberries, strawberries)

▪ ¼ Cup Raw Organic Coconut Oil (or use grapeseed oil if you don’t like the coconut)

▪ ½ Cup Unsweetened Organic Coconut (shredded)

▪ 1/3 Cup Unsweetened Almond Milk

▪ 1/3 Cup Raw Organic Agave

▪ ¼ Cup Raw Chopped Nuts (almonds, hazelnuts, pecans, etc.)

▪ 2 Tsp. Pure Vanilla Extract

Preheat Oven to 350*F. Lightly oil a loaf pan with olive oil.

In a medium bowl whisk the baking flour with the baking soda, baking powder, coconut, cinnamon, xanthan gum, and salt. In another bowl, whisk the bananas with the oil, agave nectar, unsweetened almond milk, and vanilla. Add the banana mixture to the dry ingredients and whisk until smooth. Stir in the berries and chopped raw nuts. Pour the batter into the prepared pan and bake for 45 minutes or until a toothpick inserted into the center comes out clean. Let the banana bread cool on a rack for 20 minutes before turning it out. Let cool completely before slicing.

Keep it Fresh!

~Terra

Quinoa and Black Bean Stuffed Peppers.

These stuffed peppers have been a staple in my diet for quite some time now. They're perfect for any season and you can tweak the recipe and the vegetables you use to the season and/or your liking!

Ingredients
4 large bell pepper (your choice of color)
2 cups cooked quinoa
1 cup black beans
1/2 cup salsa (I used Green Mountain Gringo)
1/2 cup corn (canned or thawed, frozen is fine)
sauteed veggies of your choice (I used zucchini, onion, mushrooms, carrots and broccoli)
Shredded "cheese" (I used vegan cheddar, but dairy cheddar is fine too!)
cumin, salt and pepper to taste


Start cooking the quinoa (remember to rinse before you boil or it gets sticky!!)
Saute your favorite chopped fresh veggies in olive oil with fresh minced garlic.

Add salt, pepper and cumin to taste (I like a lot of cumin - at least 1 tsp)
Rinse black beans and set aside.
Cut peppers in half (lengthwise) - try to leave the stem intact so the filling doesn't fall out and remove inside and seeds
In a large bowl mix quinoa, salsa, black beans, corn and sauteed veggies. - taste, add more salsa if you like.
Stuff peppers with quinoa/black bean mix.
Place stuffed peppers in a glass baking pan with a 1/2 inch to 1 inch of water in the bottom, cover with foil.
Bake at 375 for 30 minutes.

Remove foil and bake for another 10 minutes to brown/melt the cheese.

Enjoy!!!

Keep it Fresh!

~Terra

We all scream for ice cream!

The warm weather and the upcoming 21-day vegan challenge that Terra and some of our readers are taking on, has me thinking about none other than ice cream! As a vegan myself, people always ask me what foods I miss most, and my answer usually involves ice cream. Who doesn’t love ice cream? Before my vegan and healthy chick days I used to live on chocolate peanut butter ice cream, so on occasion I still reminisce about that hunk of fake peanut butter that I would dig out from the middle of the carton! And there is something about spring and summer at the jersey shore that makes you want to indulge in some cold creamy yumminess.

So what’s an ice cream loving, healthy vegan girl to do? Well, to be honest I have, and do on occasion reach for the soy varieties in the super market freezers. But, with all the soy, refined sugars and other unrecognizable ingredients, these are no healthier than the real thing. But have no fear, there are dairy-free, vegan alternatives that are actually good for you and have this healthy chicks seal of approval.

Coconut Milk Ice Creams - There are now a few non-dairy ice creams that are made from coconut milk versus soy. The thing that I like about these is that many (but not all!) of these are free of refined sugars and chemicals. Look for varieties that have as natural and as few ingredients as possible. My favorite is Luna & Larry’s Organic Coconut Bliss. This line is not only dairy free, but gluten free and sweetened with agave. Try the coffee, naked coconut or chocolate peanut butter! Purely Decadent makes a line of coconut milk ice creams as well that are equally as delicious, however some flavors are made with more natural ingredients than others, so be sure to read your labels!

Sorbet - While sorbet doesn’t exactly have the creamy texture of ice cream, I feel like it is a nice alternative, and the fresh frozen fruit can be really refreshing during those hot summer months. My favorite is Ciao Bella, made from simply fruit and organic cane juice. The coconut is probably the closest to an ice cream texture, but the raspberry and mango are also delicious! (Ciao Bella also makes a line of gelato made from dairy, so be sure to read your labels!!)

Raw Ice Creams - Raw ice creams are a bit more difficult to find, and will cost you a pretty penny, but on a rare occasion are definitely worth it! Raw means that it is made from completely unprocessed and uncooked ingredients. These dairy and gluten free ice creams are almost always organic and usually made from things like raw cashew cream, agave and raw coconut. Look for these at your local health food stores. If you are lucky enough to live in the big apple, vegan and raw restaurant Pure Food and Wine makes a line called One Lucky Duck. If you feel like dining there, order the hot fudge sundae (all raw).. it is the most amazing thing I have ever eaten!

Make Your Own - This is something I do often. Its cheap, its easy, its quick and its probably the healthiest option. Plus it saves me from throwing away and wasting fruit that is on its way out. Here’s what you do: keep a handful of bananas in your freezer. (Make sure to peel them first, then throw them in a zip lock bag.) I also usually keep some frozen berries, mango or pineapple in there too. Cut up one or two frozen bananas and throw them in a blender with a splash of water, coconut milk, soy milk, rice milk.. or whatever non dairy milk you prefer. Don’t add too much liquid though, cause you will end up with a smoothie and you want an ice cream consistency. You can throw in anything else you’d like to add some flavor - other frozen fruits, coconut, nut butters, etc. You can also add a little agave or other natural sweetener if you’d like. Blend till the desired consistency and voila!, homemade vegan “ice cream”. Another option is to just puree some fruit (fresh or frozen) and then pour it into ice trays or plastic cups with a popsicle stick and freeze. Instant homemade ice pops!


Chocolate Banana Peanut Butter “Ice Cream”
1 Frozen banana
Splash or two of unsweetened almond milk
1Tbspn of all natural peanut butter (raw almond butter can be used too!)
1Tbspn of raw cacao powder
1 Tsp agave

Add all ingredients to a blender or food process and blend til desired consistency! Add some optional topping: ground nuts, ground flax or dried coconut!

All of these options are great for the vegan and non-vegan alike. What’s most important is that they are healthier versions of the real thing, so we can indulge this summer (and who am I kidding, all year round) without feeling guilty! Feel free to leave a comment with your favorites!

Keep it Fresh!
~Jill

Oh When the Saints Go Marching In!!

Overindulgence and Super Bowl Sunday seem to go hand in hand. This year instead of gorging on unhealthy fatty, salty foods choose foods that will nourish your body and sustain you throughout the long haul of the game. Who wants to miss the impressive half-time show due to indigestion?

Stephen and I are going to try out yet another awesome recipe from my great friend Tracey, black bean and brown rice burgers. We're going to pair them with some home made veggie chili, but they would also go great with Lauren's Sweet Potato Wedges.

I know that most people have money on the Colts, as a former resident of the City of New Orleans, I will be clad in gold, green and purple sequins cheering the saints on. But let's be honest I just might flip back and forth between the Super Bowl and the PUPPY Bowl on Animal Planet.

Black Bean and Brown Rice “Burger”

2 cans black beans rinsed and drained (or ½ pound dried beans soaked overnight and rinsed)
1 red bell pepper (small dice)
1 poblano pepper (small dice)
1 red onion (small dice)
1 can corn rinsed and drained (15 ounce)
2 cloves garlic (almost paste)
2 cups brown rice cooked (about 1 cup uncooked)
6 ounces V8 juice or other tomato juice product
1 egg
1 cup bread crumbs
¼ cup olive oil (more if needed to form sticky)

Spices:
Coriander
Cumin
Cayenne Pepper
Chili Powder
Kosher Salt
Pepper
****all to taste: the c’s about 1 tablespoon for spicy burger.
Manchego cheese for top at last minute of cooking


Tomato (large dice)
Arugula
Fresh Cilantro (small dice or chiffonade)
Lime Juice
Kosher Salt
Pepper
*****mix all together for “salsa” salad on top of burger…..really tower

1. Sauté peppers and onion with garlic until soft. Let cool.
2. Mash black beans allowing some to remain whole.
3. Add all ingredients together with the beans and mix until combined. Do not over mix since the rice will break down.
4. Form into 8 ounce balls (this recipe will give about 10)
5. Sauté for 8 minutes on each side in olive oil.
6. Last minute of cooking put shredded Manchego cheese on the top.
7. Remove from pan top with salsa salad and serve.

Keep it Fresh!
~ Terra

My new favorite dessert...

is raw and loaded with goodness!!!

I am a dessert junkie and a warrior that has battled the sugar blues. I have ridden the highs and lows of the refined sugar roller coaster and I am very glad to have exited that ride. Even though I ditched the refined sugars, I still want my cake and I want to eat it too!!! How exactly are you supposed to do that in a healthy way? Three words: moderation and raw desserts.

One of the things that attracted me to raw foods were the desserts. Not only are they packed with nutrients, missing refined sugars and much more healthy but they will gave you the sweetness you crave without loading you down with refined sugar that will inevitably make you crash and feel crappy!

When Lauren, Jill and I graduated from IIN we had a little celebration dinner at one of my favorite raw digs in NYC, Quintessence - The Essence of Food... just thinking about that dinner makes me smile. We were so excited to be IIN graduates and to celebrate it with gourmet, raw, organic deliciousness. Healthy foodies on top of the world!

I previously tried many "normal" raw desserts crafted by Red Bank's own vegan raw chef Adam Sobel of Certified Orgasmic such as key lime pie and strawberry cheese cake. But I never really ventured into raw, uncharted territories. At our little soiree, I chose something new for dessert, the chia seed pudding.

Here's a little secret: when I chose the chia seed pudding, I didn't know what I was getting myself into. I knew what chia seeds were, but I don't think I had never eaten them and certainly had no idea how they were going to turn thenm into a delicious tapioca-like pudding. Wow. it was indeed amazing. Sweet and nutty and creamy and completely satisfying without a roller coaster ride. I found raw "tapioca" love.

For those of you that don't know what Chia seeds are, or look like, think of this:



Yeah, it's an Obama chia pet head! (I thought I would get a little political given the recent state of the union. Perhaps, I should stick to health, no?) Doesn't it make you giggle? The nutritional chia seeds are the same seeds that the novelty Chia Pet uses! I bet Chia Pet collectors all over are unaware of the nutritional and medicinal value of chia seeds. They contain more Omega-3s than any other vegetarian source and they're high in anti-oxidants, minerals and fiber. Basically, they do a body good. You can learn more about how amazing these little seeds are here. If you want to find chia seeds in your local health foods store, they look like this:



Tuesday night after consulting Elena's Pantry, I went on a little quest to make my own chia seed pudding goodness...and let me tell you, it's better than good. It's great!! This is the recipe I followed:

1 cup (raw) cashews
3 cups water
2 tablespoons agave nectar
1 tablespoon vanilla extract
¼ teaspoon almond extract
pinch celtic sea salt
¼ cup chia seeds

1. Place the cashews and water in a Blendtec and blend on high speed until smooth
2. Blend in the agave, vanilla, almond extract and salt.
3. Place the chia seeds in a large mason jar (½ gallon size), pour the cashew mixture into the jar and shake well (very well!)
4. Place in the refrigerator overnight
5. Serve

Here it is:


We may be in the dead of winter in Jersey and 3 years ago, I may have reached for homemade donuts as my comfort food. But this is 2010. Health is the buzz word and my comfort food right now is chia seed pudding!

Keep it Fresh!

~ Terra

Vegan Quinoa Black Bean Quesadillas

I have a secret to tell you...I have a bit of a sick obsession with Mexican food. I could eat quesadillas for dinner every night and guacamole like ice cream for dessert. Unfortunately, the average quesadilla filled with cheese and pan sauteed with oil or butter isn't that healthy. But hark!!! I have found respite for my demon craving!

I recently ran into an old friend of mine from law school, Tracy McGuigan*. I mentioned my hunt for a healthy quesadilla recipe and low and behold she had one for me!!

Tracy revised the standard cheese filled quesadilla recipe and turned it into a powerhouse of protein and fiber by losing the chess and adding black beans and quinoa. Tracy took my unhealthy quesadilla addiction and turned it into a substantially healthy meal!

Quinoa is a whole grain harvested in South America. It's packed with 14g of protein per serving and contains a balanced set of essential amino acids, which makes it a complete protein source. Quinoa is also a great source of fiber and phosphorous and is high in both magnesium and iron. Next time you have a craving for Mexican, try Tracy's Vegan Quinoa Black Bean Quesadillas!

Vegan Quinoa Black Bean Quesadillas

Ingredients
1 cup quinoa, washed & drained
2 cups water
1/4 cup olive oil
Juice of 2 fresh limes
1 teaspoon cumin
1/2 teaspoon red pepper flakes
1 can black beans, rinsed
1 1/2 cups cherry tomatoes (108-oz pkg), cut in half
5 green onions, finely chopped
1/4 cup fresh cilantro, chopped
Salt & pepper to taste

Directions: Wash & rinse quinoa. In a saucepan, bring quinoa & water to a boil. Reduce & simmer, cover & cook until all water is absorbed, about 10-15 minutes. Let cool. In a small bowl, whisk together olive oil, lime juice, cumin, and red pepper flakes. Combine quinoa, beans, tomatoes, & onions in a large bowl and season with salt and pepper. Stuff mixture inside a whole grain wrap and sauté until lightly browned on each side. Top with salsa and sour cream (try Tofutti to keep it vegan!) and drizzle dressing over. Garnish with cilantro.

* Tracy is currently pursuing a Masters in Nutrition, is a graduate of JNA Culinary Arts and lives outside Philadelphia with her husband and children. She is currently working for Christina Pirello Health Education Initiative in grant development.

Keep it Fresh!
~Terra

Vermont Mulled Cider

One of my favorite treats during the winter months is warm apple cider. I am so excited to head home for the holiday and curl up on the couch in front of our cast iron stove with a mug of hot mulled cider and a good book. This year I am going to put a new twist on my favorite standard with a very New England ingredient, Vermont maple syrup! This recipe is from “The Official Vermont Maple Cookbook,” published by theVermont Maple Foundation.

Ingredients

• 2 quarts apple cider
• 1 cup Pure Vermont Maple Syrup
• 1 stick cinnamon
• A few whole cloves
• Lemon slices, cut in half, for garnish

Preparation:

Combine cider, syrup, cinnamon and cloves and heat thoroughly, but do not boil. Remove cloves and serve hot, garnished with a half lemon slice.

If you want to give this a bit of a kick you can a little whiskey or rum for your adult enjoyment. I might just do that tomorrow night! ;-)

Keep it Fresh!

3HC

Peaceful Peanut Butter-Oatmeal Cookies

I love to make the bulk of my Christmas gifts each year. Last year I made (with the sewing help of my sister) eye pillows filled with dried herbs, the year before some pieces of my handmade jewelry, the year before that I crafted ornaments out of natural cinnamon sticks, etc. I love getting crafty and thinking of what I will make for everyone each year. I enjoy taking the time on each gift and thinking about the person it's going to. It makes it so much more special than going out and buying something and really helps me connect to what the holiday is all about.

This year I got creative in the kitchen and baked my vegan peanut butter oatmeal cookies for everyone. Unfortunately, because of the snow today, 'Christmakuh' has been rescheduled! No worries though, I have the cookies safely stowed in the freezer until we meet to celebrate.

Here is my yummy, cruelty-free recipe. Enjoy and have a wonderful holiday!

Lauren's Peaceful Peanut Butter-Oatmeal Cookies

Ingredients:
2 cups unbleached white whole wheat flour
2 cups rolled oats
2 teaspoons baking powder
1 teaspoon salt
3/4 canola oil (non-GMO of course!)
3/4 cup chunky all-natural peanut butter (my favorite is Smart Balance!)
1 cup granulated sugar
1/2 cup vanilla soy milk
2 teaspoons vanilla extract
1/2 cup grain sweetened chocolate chips
1/2 cup chopped walnuts

Directions:
Preheat oven to 350°F. Lightly grease two cookie sheets.
Toss together the flour, oats, baking powder, nuts, chocolate chips, and salt in a large mixing bowl.
In a separate bowl mix together the oil, peanut butter, sugars, soy milk, and vanilla.
Add the dry ingredients to the wet, and mix. The dough will be very firm and moist.
Scoop a heaping tablespoon of dough and round with hand, then place onto cookie sheet. Gently flatten each cookie to a 1/2-inch thickness. Bake for 8 to 10 minutes.
Allow to cool at least 10 minutes for firm up before moving off the cookie sheet.
Enjoy!!!

Keep it fresh!
- Lauren

Grande Soy Chai Latte, please!

Over the past 3 months I have been struggling with kicking the coffee habit. I will admit that I haven't gone cold turkey and I still enjoy a 1/2 cup on cold mornings when a hot shower just isn't enough. While tempering my coffee addiction, I started supplementing with soy chai lattes. I always loved the taste of chai, but since I was a coffee girl I rarely ordered them from my local barista, and never made them at home. Oh how the times have changed....

Here's a super easy chai tea recipe from my virtual friend, Lola... This is a great recipe to make at home because the simmering pan fills your home with the delightful smell of spicy chai!

Lola's Awesome Chai Tea
-----------------------------
1.5 cups of water
1.5 inch cinnamon stick
10 cardamom pods
10 whole cloves
6 oz milk of choice (vanilla soy or almond milk works well if you are avoiding dairy!)
2 tea bags of unflavoured black tea (Darjeeling is a good choice)
Sugar/Honey/Agave -Sweetner-of-choice to taste

Put water in a pan and add the cinnamon stick, cardamom pods, and cloves. Bring water and spices to a simmer and then cover and let simmer for 10 minutes. Add soy milk and sweetner (omit milk here if you intend to freeze the chai for later or make a latte - see note below) and bring to a simmer once again. Add tea bags, cover pan, turn off the heat and let sit for 2 minutes. Pour into cups and enjoy! If you have a cappuccino maker you can foam the milk instead of adding it to the pan.

This recipe will make 2 servings. You can easily double/triple/whatever these proportions, make the whole thing without the milk and then refrigerate or freeze the tea and spice mixture for easy chai-on-demand.

Keep it Fresh!
~ Terra

Keep it Fresh!
3HC

Fall Foods: Root Vegetables

The fall season is officially upon us. This time of year is marked by crisp, cool days, preparation and celebration, and an abundance of warming, harvest foods. As the temperature drops, our bodies require more concentrated, energy-rich foods like root vegetables, squashes, seeds and nuts. The fall is a great time to experiment with cooking and baking in your kitchen. While we have access to a variety of fresh produce in the spring and summer seasons, we have to plan accordingly for fall and winter. Look around. Appreciate your surroundings. Let the season's rich color palette inspire you and try adding some fall flavors, spices and seasonings into your next meal.

Eating locally grown food in accordance with the seasons helps to keep our bodies in balance and provides a deep connection to Mother Earth.

About Root Vegetables
The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Sweet Potato Wedges Recipe
Speaking of root vegetables, this is one of my favorite recipes and you will see after you make, they are SO easy! Sweet potatoes are an excellent source of dietary fiber, protein, vitamins A & C, iron, carotenoid antioxidants and contain calcium. Among root vegetables, sweet potatoes offer the lowest glycemic index rating, because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It's time to move sweet potatoes to the GOOD carbohydrate list!

Ingredients:
4 small sweet potatoes
2 tbs extra virgin olive oil
1/2 tsp ground cumin
1/8 tsp ground allspice
1/2 tsp sea salt
1/4 tsp ground black pepper

Directions:
Preheat oven to 500 degrees. Lightly oil a half sheet pan. Peel and cut potatoes into 8 wedges. Combine the oil, cumin, allspice, salt and pepper in a large bowl and mix well. Add the potatoes and toss to coat. Arrange in a single layer on the pan. Place pan on the lower third rack and roast for 15-20 minutes, until the potatoes are well browned and crisp, turning once. Serve hot and enjoy!!!

Healthy Chicks Eat Pancakes Too!

Sometimes pancakes are just in order. Often the healthiest thing we can do for ourselves is give ourselves a break. Sleep in, relax, and maybe indulge...just a little. And what better way to indulge than with some banana pancakes! Inspired by one of my happy day song choices, I decided to share a few healthier banana pancake recipes. With gluten free and vegan options, everyone gets a chance to indulge. Whip some up and use your finest china - pancakes surely constitute a special occasion! Eat them with out guilt, with intention and with some syrup!
"maybe we can sleep in, I'll make you banana pancakes, pretend like it's the weekend now" - Jack Johnson

Buckwheat Banana Pancakes
1 cup buckwheat flour
1/2 cup whole wheat flour
1 tbs. granulated sugar (substitute maple syrup or agave nectar for a healthier option)
2 tsp. baking powder
1 tsp. baking soda
pinch unrefined sea salt
2 large free range eggs
1 cup organic nonfat milk or soymilk
1/2 cup organic plain nonfat yogurt
2 Tbs. vegetable oil
1 firm banana, diced
3 tbs. organic shredded coconut

Directions
1. Put buckwheat flour, whole wheat flour, sugar, baking powder, baking soda and salt in a bowl, and set aside.
2. Beat eggs until foamy in a second bowl. Stir in milk, yogurt and vegetable oil. Stir milk mixture into flour mixture just until free of lumps. Carefully fold banana and coconut into batter.
3. Heat a nonstick skillet, and spray it with nonstick cooking spray. Ladle 1/3 cup to 1/2 cup of batter onto hot surface, and turn when bubbles appear on surface and bottoms turn golden, after about 2 to 3 minutes. Cook second side for 2 to 3 minutes, or until bottoms turn golden. Remove from heat, repeat with remaining batter and serve pancakes hot.

Gluten Free Banana Nut Pancakes
Dry Ingredients:
2 1/3 c. organic brown rice flour
2 Tbsp. sugar
2 tsp. baking powder
1/2 tsp. salt
1/2 tsp. pumpkin pie spice

Wet Ingredients
1 1/2 c. organic soy milk (or organic cow’s milk)
3 Tbsp. vegetable oil
2 eggs, beaten (or 6 Tbsp. water and 2 Tbsp. ground flax seed)
1/2 tsp. vanilla

1/2 c. walnuts, roughly chopped
1 ripe banana, mashed

Instructions: Combine the dry ingredients in a large mixing bowl and give it a few whisks. Crack the eggs into a separate bowl and whisk them until they are well beaten. Add the soy milk, oil, and vanilla to the eggs and whisk again.

Pour the wet ingredients into the dry ingredients and stir with a spoon until the ingredients are combined. There will still be a few lumps in the batter, and that’s okay. Now add the nuts and mashed bananas and stir those in. Put the batter aside while you heat up the griddle.

Lightly spray a non-stick skillet with cooking spray and heat on medium.

Using a 1/4 c. measuring cup, dip the batter out of the bowl and pour onto your skillet. Let the pancakes cook and do not touch them until you see bubbles popping in the middle of the pancake, then flip them over. They will only cook for a minute or two on the second side, and you can use your spatula to peek and see if they are as brown as you want them.

Easy Vegan Banana Pancakes
2 slightly soft organic bananas
1 1/2 cups whole wheat or buckwheat flour
1 teaspoon baking powder
1 3/4 cups organic soymilk
1/2 cup brown sugar (substitute maple syrup or agave nectar for a healthier option)
1/2 teaspoon salt
1 teaspoon vanilla
2 tablespoons vegetable oil

Directions
1. Combine all ingredients in a blender and blend till smooth.
2. Pour onto oiled skillet at medium heat, until bubbles form and pop.
3. Brown both sides and serve.
(You may have to thin batter with water to get it to spread easily.)

Pomegranate Syrup
1/2 cup organic all natural pomegranate juice
1/2 cup pure maple syrup
2 tablespoons cup organic all natural pomegranate juice
2 teaspoons cornstarch
To prepare syrup, combine 1/2 cup juice and syrup in a medium saucepan. Bring to a boil over medium-high heat. Combine 2 tablespoons juice and cornstarch in a bowl; add to pan. Cook 1 minute or until thickened; remove from heat. Serve with pancakes.