Avocado Pistachio Salad

Sick of your regular salad….

Sometimes eating your regular romaine lettuce salad can become uninteresting overtime, it does not matter how many other items you add to it, they all taste the same. My summer salad is a great option, however, this one gives a different taste of a salad.  This salad is made with spinach.

Did you know that spinach is low in fat and even lower in cholesterol? Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other words, spinach is loaded with good nutrients for your entire body. Organic or homegrown spinach is the best!

Ingredients

6 cups spinach

6 grape tomatoes cut in half

3 Tbsp pistachios

1/2  Hass avocado diced

1 tsp olive oil

1/2- 1tsp  tsp lemon juice

salt and pepper to taste

Directions

Add your spinach to the plate topped with diced tomatoes and avocados. Drizzle with olive oil, lemon juice and salt and pepper to taste. To finish add your pistachios.

Viola your salad is served.  As an added protein you can include 1/2 cup of garbanzo beans. For non-vegans; vegetarians broiled salmon, and for meat eaters grilled chicken breast.

Enjoy xoxox

Vegan Brownies

Let’s take a look at how I put this all together….

These are the best brownies, I have made. Well, I take that back. I made one couple months ago, however, I did not take any measurements so this is the closest to it. This is pretty good and I am proud to say these are dairy, gluten, and sugar-free. I know you will love it as much as I do. I am not a huge chocolate fan but the chocolate is not too strong so it does not overpower it, reminds me of a chocolate cake :-).

You asked what is the secret ingredient…. yep… you got it black beans. I must add that my daughter does not like beans, black, red, green none at all, but will eat this brownie with no problem.  So, happy teenager = happy mom! 😉

Ingredients

1 can (15 oz can) black beans (drained and rinsed well, you can certainly use fresh beans which would be 1 1/2 cups, but why cook your own beans when you can just open a can. just saying… )

2 Tbsp cocoa powder

1/2 cup oats

2 flax eggs

1/2 – 1/3 cup  sorghum flour

1/4 tsp Himalayan salt

1/3 cup pure maple syrup

1/4 cup coconut oil

2 tsp vanilla or almond extract

1/2 tsp baking powder

1/2 cup chocolate chips

Instructions

  1. Preheat oven to 350 F. Prepare your baking dish. I prefer to do individual sizes but this will work fine in an 8 x8 baking dish.
  2. Combine all ingredients (except) chocolate chips in the food processor and blend until completely smooth.
  3. Stir in the chocolate chips then add it to your baking dish you can top with additional chocolate chips.
  4. Cook for about 15- 20 minutes. Makes 6 brownies.

Note: The amount of sorghum flour is to your discretion, my sweet girl prefers them as a cake-like texture so I do add the entire half cup however if you like them soft you an even omit it. The flax eggs can be left out but by adding the flax seeds increases the nutritional value. I double the recipe, so I got 12 bite sizes.

 

Summer Salad

 

Veggie Choices:

Salads are always a healthy option anytime of the day. So, you should try to incorporate it in your meals daily. Remember, the more colors you add to your vegetables the better the salad is.

By the way, this is my go-to salad very simple and quick to prepare. You can feel free to add some proteins such as beans or tofu, however, I am allergic to soy. On the other hand non-vegans/vegetarians, you can add meat or fish (chicken pieces, shrimp or even salmon.

Unfortunately, I did not put measurements because it depends on how much salad you would like to prepare.

Ingredients

Mixed greens

Romaine lettuce

Spinach

Avocado (I prefer Haas)

Sliced mini sweet peppers – red and yellow

Diced grape tomatoes

Grated carrots

Sliced cucumbers

 

Directions

Combine all ingredients in a bowl and add 1-2 Tbsp vinaigrette. Enjoy !!

 

Sassy Water – Part 1

Ever thought of drinking water and getting great benefits while doing so? Water is nutritious on its own, don’t get me wrong but adding extra benefits is a plus. I give this one an A +.

I will be tryin several flavored water recipes which I call sassy water because the taste is sassy, and that’s in a good way. Here is my first sassy water. I  try to buy all organic items from the dirty dozen list, in addition, I clean all my fruits and vegetables by scrubbing them, then soaking in apple cider vinegar for about 20-30 minutes.

Ingredients

12  mint leaves

1/2 large cucumbers slices

1 apple cored and cubed

1/4 lemon cubed

1/4 lime cubed

1/2 medium ginger (grated)

1 cinnamon stick

Directions

Combine all ingredients in a large bottle and fill with water. You can continue refilling as the day go buy. You will want to toss it out about day three to five. You will know by taste. Enjoy …

Read about each benefit below, this is more than just water!! 🙂

Mint: peppermint or spearmint – Indigestion, cooling of the skin, vomiting, colic, nausea,

menstrual cramps and gall bladder pain.

Cinnamon: Lower cholesterol, kill bacteria,  heal wounds,  control blood sugar levels, relieve stomach flu

caused by harmful bacteria like salmonella.

Apple:  Improved digestion, prevention of stomach disorders, gallstones, constipation, liver disorders, anemia, diabetes, heart disease, rheumatism, eye disorders, a variety of cancers, and gout.

  • Calories: 95.
  • Carbs: 25 grams.
  • Fiber: 4 grams.
  • Vitamin C: 14% of the RDI.
  • Potassium: 6% of the RDI.
  • Vitamin K: 5% of the RDI.
  • Manganese, copper and vitamins A, E, B1, B2 and B6

Lemon/lime: Purifies and stimulates the liver.  Liquefies bile while inhibiting excess bile flow. Aids digestion. … So your heart health is improved from the lemon water’s potassium.

Ginger: May help prevent and heal inflammation, balance blood sugar, reduces cholesterol, promote weight loss when combined with a healthy diet and exercise.

Cinnamon: The oils found in cinnamon bark are thought to reduce spasms, reduce gas (flatulence), and stimulate the appetite. Cinnamon might also increase blood flow. Cinnamon bark also contains a chemical that might work like insulin to lower blood sugar.

Enjoy

Perfect Pancakes

Fluffy and can’t deny it 😉

I love pancakes and making different kinds are definitely the way to go, I have to be very creative with coming up with names because you will find various types of pancakes recipes on my blog. They are so easy to make. This took less than 30 minutes and they freeze great. You definitely can’t beat that!

Please stop buying those store bought pancakes like Aunt Jemima  or Eggo

Here are the ingredients for Aunt Jemima. Do you even know what is or how to pronounce thiamin mononitrate or monocalcium?

Ingredients: enriched bleached flour (bleached wheat flourniacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, leavening (sodium bicarbonatesodium aluminum phosphatemonocalcium phosphate), saltcalcium carbonate.

Let’s rethink this, pancakes are super easy to make, as I mentioned before.

So know all the ingredients that are in your pancakes. Here are all the ingredients that are in these fluffy ones.

Dry ingredients

2 cups all-purpose flour

1-3 tsp sugar

1/4  tsp sea salt

1 tsp baking powder

1/2 tsp baking soda

2 Tbsp flaxseed 

3 Tbsp hemp seed

 

Wet ingredients

a) 4 Tbsp melted butter  + 2 egg yolk

b) 2 cups buttermilk** or yogurt at room temperature + egg whites

Instructions
  1. Mix the wet ingredients from a together.
  2. Mix the wet ingredients from b together. You can warm your buttermilk so it is at room temperature. Tip, stick your finger in, it should not be cold or hot.
  3. Combine both wet ingredients
  4. Combine dry ingredients, the flax and hemp seeds are optional but they add some nutrition.
  5. Mix your dry ingredients into your wet ingredients, stir until mix. You will see small crumbs that’s fine, you don’t want to overwork the batter, that’s what makes it fluffy. This batch makes about 10-12 pancakes. Two pancakes per serving with 1 tbsp of maple syrup, feel free to top with fresh fruits such as berries, bananas or even nuts.

No buttermilk  🙁 . Here are three substitutes:

  • 1 cup milk +  1 tablespoon of white vinegar or lemon juice. Stir, then let stand for 5 minutes.
  • 1 cup of plain yogurt
  • 1 3/4 teaspoons cream of tartar + 1 cup milk

I always double the batch. I wrap the extras and leftovers in parchment paper and freeze them.  I use organic items. This recipe can be vegan-friendly by switching the eggs to flax eggs and the buttermilk to coconut milk. Great idea for my upcoming vegan-friendly pancake. Enjoy xxx