Honey, how do I lower my carbs, but still have the snacks I love? ūü§Ē

Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol ūüėā

He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.

“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”

Well before we get to that, let’s look at Why Carbohydrates are good for us:

Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.

According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD

If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.

If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD

If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.

Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?

Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.

Popcorn instead of chips, is the big one for all of us:

The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. ūüćģ . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.

So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.

Raw Chocolate Ganache Three Ways, inspired by a journey HOME.

Some encounters bring you back home to what your soul is yearning for. This year has done that for me and my family. I have been around people and places that have made me feel like, I was coming home. One of those encounters inspired me to move my culinary creative juices back to Raw Foods. Raw foodism is the dietary practice of eating only uncooked, unprocessed foods. It only includes, fruits, vegetables, nuts and seeds. Now I AM NOT A RAW FOODIST, VEGAN OR VEGETARIAN, but my diet is about 80% plant based. I believe eating whole foods is better for my body, mind and spirit. So, how did I come back home to raw foods? My best friend. She wanted to take a yoga class one morning and  I did have the time, I had so much work to do. I was behind schedule on several projects, I felt run down and just wanted to work and maybe catch a nap in.  However, inside of me, my spirit was calling from some release, so I went.

The funny thing is, as we were driving to the studio, it hit me where we were going, to my old yoga studio. The place I learned about the healing beauty of yoga and meditation, ironically another one of my best friends introduced me to this studio, 13  years prior. I got some teacher training here from some the best yoga teachers in the United States. I was very ill during that time, fighting kidney disease and trying to take care of a toddler.

The yoga studio was a place of love and great healing for me. As we walked into the yoga studio, there on her mat was the owner and one of my first yoga teachers. My heart felt so much joy. I felt like I was back HOME.  The class was amazing and I felt more energy in my body and spirit, plus so much peace.

My yoga teacher and I caught up and we talked about health issues. She shared with me her journey of healing and it hit me why I was there. Food has been a healing art for me. So of course, my best friend and Creative Marketing Director of my wellness company, mentioned what I had been up to lately with food. My yoga teacher was excited, she had been eating raw to heal, but she runs three businesses and doesn’t have time to prepare the food. She asked me to help her and of course it was my pleasure to say, YES. The yoga studio and her classes brought me so much healing and now I could give back. Life is always trying to bring us home, if we just take the time out to slow down and listen.

Here are three ways you can use my Raw Chocolate Ganache.

Raw Chocolate Ganache: You can use this for many other desserts

Ingredients:

1 cup maple syrup
1 cup cacao powder
1/4 cup coconut oil, pinch of sea salt

Directions:
Using your blender, mix together syrup and coconut oil until well combined. Add in your cacao powder and a pinch of sea salt, and process until smooth – scraping down the sides as needed. Use immediately, or keep in an airtight container in the fridge for up to a couple weeks. If using the ganache after being refrigerated, simply place the container in warm water for a few minutes to let it soften up a bit, or roll out ganache truffles using a melon scoop. ūüôā

img_4910
Raw Chocolate Ganache Torte with Pistachio Dust and Black Berries

Raw Chocolate Ganache Torte with Pistachio Dust and Black Berries

1/2 cup black cherries, thawed out frozen cherries

 

3/4 cup Raw Chocolate Ganache

1 tbsp maple syrup

crushed pistachios and a black cherry

Using a blender Blend everything together, using a biscuit cutter, place on a sheet pan with parchment paper . Pour the ganache mixture into the biscuit cutter, almost to the top, leave room to add the pistachios. Add the pistachios and top with a black cherry. Put into the freeze and allow to set over night or for at least 2 hours to get it very firm. When ready to serve, allow to set room temperature for about 2-3 minutes, this will make it easier for you to push the torte out of the biscuit cutter. Gently remove, by pushing up from the bottom with a frosting spreader or the back of a spoon.

Serve and enjoy immediately because the base is made of coconut oil, it must be eaten immediately or kept frozen.

img_4907
Raw Chocolate Ganache Torte

 

Pears Dipped in Spicy Raw Chocolate Ganache topped with walnuts and cardamom with a side of cardamom coconut cream

Ingredients:

1 pear cut in half and seeds removed

Raw Chocolate Ganache, in it’s liquid form. if using the ganache after being refrigerated, simply place the container in warm water for a few minutes to let it soften up a bit.

crushed walnuts

whole coconut milk

1 tsp cardamom and a little more to dust over the pears

1 tbs maple syrup

img_4919
Pears Dipped in Spicy Raw Chocolate Ganache topped with walnuts and cardamom with a side of cardamom coconut cream

Directions:

Super simple. I add a little lemon juice to the pears, so they would not brown. Dipped them  into the ganache. I dipped half of the pears here, added crusted walnuts, sprinkled with cardamom, you can also drizzle maple syrup, honey or agave over them for more sweetness.  Put the pears into the fridge for an hour or overnight so the ganache can harden on the pears properly. The coconut cream is also super simple.

Open up a can of coconut milk and remove the creamy top part and add to a bowl.  Using an electric hand mixer whisk attachment, beat the cream until fluffy and smooth. Add in maple syrup and cardamom.  Put whipped cream in the fridge to harden a bit, about 10 minutes. Remove the pears and whipped cream from the fridge. Add whipped cream to the pears and serve immediatley.

NOTE: This ganache has a coconut oil base so it will melt fast, so keep it in the fridge until ready to serve.img_4922

Pears Dipped in Spicy Raw Chocolate Ganache topped with walnuts and cardamom with a side of cardamom coconut cream

 

Last one, but oh so good.  My grandson helped me make these, notice the heavy handed areas of pistachios. Love it.

Raw Chocolate Ganache Bark with Peppermint and Pistachios 

Ingredients:
3 tbsp cacao
2¬Ĺ tbsp raw virgin coconut oil
1 1/2 tbsp maple syrup
small pinch sea salt
2 tbsp crushed pistachios
1 crushed soft peppermint stick

15390813_10154229325138613_8361858055075637169_n
Raw Dark Chocolate Ganache Bark with Peppermint and Pistachios

Instructions
Whisk together melted coconut oil, raw cacao and maple syrup in a small bowl until completely smooth.
Add a pinch of sea salt and combine well.
Add nuts and peppermint

Line a cookie sheet with non stick parchment paper.
Pour the chocolate mixture into the lined cookie sheet and spread out evenly using the back of a spoon, spread it thick so you bark doesn’t melt so quickly when eating it. ūüôā Add the goodies on top.

Place the container in the freezer for 30 minutes until the chocolate is completely hard.
Break up the pieces and serve immediately.
Store in the freezer.
PSA
Since the base of this bark is coconut oil it will melt at room temperature, so please keep it in the freezer, until ready to serve. Eat immediately.

 

Quinoa two ways ~ Toasted and Roasted

Quinoa is one of the only complete protein grains in the vegan/vegetarian circle of life. Quinoa is considered a whole grain, but in actuality, ¬†it is a seed, from a leafy plant that is related to the spinach family. I do enjoy a good bowl of sweet or savory quinoa, but I love to explore other ways I can use ingredients. So, this morning I kept going back and forth with the question, what should I eat, quinoa or oatmeal? I just wasn’t feeling the big bowl of either and wanted something different.

14141873_10153954072928613_5835002563546717927_n
Toasted Quinoa

 

Toasted Quinoa Recipe:

Preparation
Cook the quinoa in a large nonstick skillet over medium-high heat, stirring or shaking the pan occasionally, until it is lightly dried out and toasted, about 15 minutes.

It will make slight popping sounds as it approaches being done. …
Remove the skillet from the heat.

 

How about granola? Well, I have made granola from scratch a million times, but not with quinoa. Yes! that’s the ticket. Roasted Quinoa granola. I can put this over fruit, yogurt, ice cream, whatever my heart desires. Well, if quinoa can be sweet, how about making it savory. Yes! again that’s the ticket, so I decided to roast the quinoa for my granola and to toast the quinoa for a savory corn salad, I am making for dinner tonight, boom! ¬†Both of these recipes are easy and you could go wild with the possibilities.

I took my Roasted Quinoa and topped it over some sautéed peaches that I seasoned with cardamom, cinnamon and a little pink salt, delish and yum yum approved.

I hope you will enjoy this  complete protein healthy treat and remember to go wild with your imagination when making your granola. After it is cooked and cooled, add dark chocolate chips to it, or  us a different dried fruit, like apricots or a different nut, such as hazelnuts or pecans.  You decide, but whatever you come up with, Remember to Set the Table with Love.

14199585_10153954072923613_3747784766385799076_n
Roasted Quinoa Granola

Ingredients:
1 cup Bob’s Red Mill Old Fashioned Rolled Oats

1/2 cup uncooked Bob’s Red Mill White Quinoa

1 cups raw almonds, roughly chopped

1 cup walnuts, roughly chopped

1/2 cup raisins

1/2 cup cranberries

1 1/2  tbsp  organic cane sugar

1 tsp cinnamon

1/2 vanilla extract

pink sea salt or reg sea salt , just pinch

2  tbsp coconut oil

1/4 cup maple syrup

Instructions

Preheat oven to 325 degrees.
Add oats, quinoa, almonds, raisins, cranberries,  sugar, and salt to a large mixing bowl Рstir to combine.
To a small saucepan, add coconut oil, cinnamon, vanilla and maple syrup. Warm over medium heat for 2 minutes, whisking frequently, until the two are totally incorporated.

Immediately pour over the dry ingredients and stir to combine until, everything is covered with the syrup mixture.  Arrange on a large baking sheet covered with parchment paper and spread into an even layer.
Bake for  35 Р40 minutes.  Then remove from oven and stir/toss the granola. Rotate the pan to the other side, so you can cook the other end of

the granola and bake 10 -15 minutes more, until it is golden brown. * KEEP WATCH OVER IT SO IT DOESN’T BURN. ¬†Once done, remove from the oven and cool for 20 minutes, before serving.

Coming Home to You Birthday Luncheon

Coming Home to You Birthday Luncheon

Dee this one is for you.

13432168_10153759829798613_8445894510737530969_n
Asparagus with parsley and shaved parmesan

I love my friends. I am even so grateful that God put some incredible women in my life. I have women that have been in my life for over 3 decades. They have celebrated life with me and some of my most tragic times. These ladies have loved me unconditionally. They understand me and allow me to just be Lisa, without depends. I am so grateful for that more than anything.

13391446_10153759829413613_3499206838088019707_o
We all wrote a blessing on this card for her.

Yesterday I was able to throw a birthday brunch for one of those beautiful souls, Dee Armstead. I met Dee when we both were going through a very hard time in our lives, we both had lost our moms and we were there for each other. We kept each other afloat. She loves me for me, she builds me up and never tears me down. This is 14 year friendship and I can honestly say these words about her.

13418686_10153759830013613_8389535052923659865_n
Dee is the fabulous one in the linen pants

Dee is a big giver. When I asked her what she wanted to do for her birthday and she said, Lisa I want to do something that will inspire and empower women. This is her gift, Dee inspires others, so I want this to be really special. So, I decided to do one of my Coming Home to You workshop brunches. I filled the whole entire brunch and exercises with positive affirmations, deep breathing technique , meditation and a lifestyle behavioral coaching exercise. The ladies were very inspired and the best part, my Dee was happy and pleased with the outcome.

God is amazing in how he works. There were many components in planning such a brunch, because it is not just about beautiful table settings and food, but helping people move passed the things that get in the way of connecting again themselves and what is next in there lives.

13413502_10153759829903613_5929717964840046381_n
Follow your Dreams

Dee trust me, she never once asked me, what I was planning. This is how you now it is God, she closed it out with a speech of gratitude and gave each of her guest, a beautiful frame with the most inspiring words that went along side the workshop’s entire message. “Allow ALL life to move though you, let go of fear and embrace love.”

One of the best things I got a chance to teach my granddaughter how to Set the Table with Love. She pressed napkins, linens, we made floral arrangements, and made the prettiest table settings. We had a blast.

13433303_10153759829583613_2946981162191292725_o
Coming Home to You Birthday Luncheon Homemade Floral Arrangement adds a special touch.

Thanks Dee for being one of my dearest friends and allowing your light to ignite my light within. Love you.

The menu was vegetarian. I wanted to share recipes with everyone that was simple, easy, delicious and healthy . The chai muffins were gluten free and one of my favorite recipes, we served the muffins with a simple ginger and cardamom butter.

The menu included:

Blueberry and Lemon scones with lemon sugar

Chai Muffins made by my bestie, Kristina Millsaps

Frittata Muffins with cheddar cheese and parmesan

Roasted Asparagus with parsley and parmesan

Roasted Potatoes with herbs and parmesan

Strawberry Basil Rosé Lemonade punch

Chocolate Oolong Tea

Coffee

Guests Favorite:

I want to share with you one of the recipes that was one the favorites. I will share the other recipes, including that incredible punch later this week. Enjoy this one.

Roasted Asparagus 

Ingredients:

1 pound asparagus

A bunch of parsley leaves

Fine sea salt, ground black pepper

Extra virgin olive oil

Parmesan shavings

Instructions:

Preheat the oven to 400.

Trim away the bottom third of each asparagus stalk.

Put the asparagus on a cookie sheet with parchment paper, top with parsley. Season with salt and pepper and drizzle with olive oil. Roast until slightly tender, about 10 -15 minutes. Just before serving, add shaved parmesan.

 

 

 

Galettes ~ Easy ways to Celebrate Summer’s bounty

A galette is probably one of the easiest ways, I know how to celebrate summer fruits. Today I am sharing my Summer and Fall versions of my favorite dessert, The Galette. Sometimes you need to enjoy a little sweet treat and I love dessert. The truth is, I look at the dessert menu first, when I go out for dinner. It determines what I will order for my main course. I believe,  Dessert first, makes life a little sweeter. These easy recipes will open your mind up to the possibilities of the rustic beauty and elegance of this humble tart.

Today after Mother’s Day I was thinking of my mom and all those southern dishes she use to make for us growing up. My mom always inspires my cooking and baking. I just like to take a more healthier route, but dessert, forget about it. Indulge a little.

Here is a basic galette recipe that I love to use. This is my favorite go to recipe by the one and only Chef Jacques Pepin. You can find this recipe here  Basic Galette Recipe

 

13174016_10153683110983613_7766035978170850435_n-2
Sea Salted Caramel Apple Galette
13138874_10153683110998613_315867132036161718_n
Sea Salted Caramel Apple Galette

This recipe is for an Apple Galette.

Pastry

1 1/2 cups all-purpose flour
1 1/2 teaspoons sugar
1/4 teaspoon salt
1 stick plus 2 tablespoons cold unsalted butter, cut into small pieces
1/3 cup ice water
Apples

3 Green apples
2 tablespoons sugar
1/2 teaspoon cinnamon
1 tablespoon honey, preferably wildflower
1 tablespoon unsalted butter, cut into small pieces

For my ¬†Sea Salted Caramel Apple Galette, I used the same basic galette recipe, and treated my apples according to Chef Jacques Pepin’s recipe. I just decided to make a homemade caramel to drizzle over it.

Sea Salted Caramel Sauce

Ingredients:

1 cup granulated sugar
1/8 teaspoon cream of tartar
3 tablespoon water
1/4 cup butter, cut into chunks
1/2 teaspoon vanilla extract
1/2 cup heavy cream
1/2 teaspoon William Sonoma fine grey sea salt

Directions:

Add sugar, cream of tartar and water to a medium saucepan, bring to a boil over medium-high heat. Cook without stirring until mixture begins to caramelize. Use a rubber spatula to gentle stir occasionally until mixture reaches a honey color.

Reduce heat to medium-low, continue to cook until mixture turns a deep amber, roughly 3-5 minutes.

Remove from heat, immediately whisk in vanilla and butter. Whisk in cream and sea salt.

Cool slightly in pan before pouring into glass storage or a bowl for immediate use.

Cool completely before covering and chilling. Warm before using.

I drizzled this over my Galette once it cooled.

Directions for Pastry and Apple Recipe

  1. In a food processor, combine the flour with the sugar, salt and butter and process for about 5 seconds. Sprinkle the ice water over the flour mixture and process until the pastry just begins to come together, about 10 seconds; you should still be able to see small pieces of butter in it. Transfer the pastry to a work surface, gather it together and pat into a disk. Wrap the pastry in plastic or wax paper and refrigerate until chilled. (You can also roll out the pastry and use it right away.)
  2. Peel, halve and core the apples and slice them crosswise 1/4 inch thick. Set aside the larger center slices and coarsely chop the end slices and any broken ones; about half of the slices should be chopped. In a small bowl, combine the sugar and cinnamon.
  3. Preheat the oven to 400¬į. On a lightly floured work surface, roll out the pastry to a 12-by-14-inch rectangle and transfer to a large rimmed baking sheet. Spread the chopped fruit over the pastry to within 1 inch of the edge. ¬†If you are using blueberries, blackberries, raspberries, no need to chop them, just lay them in the center of the galette.
  4. Drizzle the honey over the fruit. Decoratively arrange the apple slices on top in concentric circles or in slightly overlapping rows. Sprinkle the cinnamon sugar evenly over the apples and dot with the pieces of butter.
  5. Bake the galette for about 1 hour, until the pastry is nicely browned and crisp and all of the apples are tender. Transfer the pan to a rack and let the galette cool. Serve warm or at room temperature.

Galette OPTIONS:

13124854_10153689056193613_8543080079652650516_n
Georgia Peach and Blueberry Galette

 

For my Peach and Blueberry galette. The galette recipe is the same. I just added the peaches in the pastry as you would do the apples. I made the blueberries sauce separated. It is so simple to make my ¬†Blueberry Sauce. Just three ingredients, that’s it.

Ingredients

1 1/2 pints fresh blueberries, rinsed
1 cup organic sugar
1 tablespoon fresh lemon juice

Directions:

Combine the blueberries and sugar in a large heavy saucepan. Add 1 cup of water, the lemon juice to the saucepan and bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 15 minutes.
Remove from the heat. Cool to room temperature. The cooling will allow it to thicken more. You can use it soon as it cool or cover and refrigerate for later.

 

img_9593
Strawberry Galette

For my Strawberry Galette, you can use the same galette recipe. I sliced my strawberries added them to a bowl with organic sugar and a little lemon juice and pinch of cardamom. Cardamom does something magical to strawberries. ¬†Add the strawberries into the pastry and fold the edges and bake. These are mini galettes, so you do not have to share. LOL. ūüôā

 

 

 

Purple Sweet Potato Soup with Maple Coconut Cream

I will make this blog, quick and sweet. But don’t get that twisted. The flavor will still be explosive. I will let the recipe do the talking. I have this recipe in an earlier blog, but I used butternut squash and regular sweet potatoes. I ¬†decided with this recipe to use purple sweet potatoes, instead.¬†Boy, I could not wait for this soup to be done, for one reason only, ¬†outside of tasting it, the color. Purple soup! Yes! Purple soup.¬†

Vegan Purple Sweet Potato Soup

Remember to Set the Table with Love. 

img_6789_2
Vegan Purple Sweet Potato Soup

Ingredients:

2 tbsp olive oil

1 large sweet purple potato, peeled and small cubes

1/2 cup onions, peeled

1 garlic clove, finely chopped

1 tsp fennel seeds

1/2 tsp thyme leaves

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp cayenne pepper

3/4 cup vegetable broth or more for consistency

1 tbsp maple syrup

Sea salt and pepper to taste

Coconut Maple Cream

1/2 cup canned coconut milk, you want the cream part of the milk. Refrigerating the coconut milk will make it more solid.

1 tsp maple syrup

Directions:

In large saucepan on medium heat, add the olive oil.  Add purple sweet potatoes. Stir and cook for 10 minutes or more, until soften. Add onions and garlic. Stir and cook for 3 minutes. Add fennel, thyme and spices. Stir.  Add vegetable broth. Turn up heat and allow to come to a boil. Turn off the heat and remove the pot and allow the soup to cool down, before adding to the Vitamix.

Prepare Coconut Maple Cream.

In a food processor add coconut cream, maple syrup and a pinch of sea salt. Process until smooth.  Do not over process the coconut cream, where it liquifies. You want it to be smooth like a whipped cream.  Place in a bowl and set in the fridge.

Once the soup has cooled down.  Add the soup to your Vitamix or blender. Blend until smooth. Add the tbsp of maple syrup and blend.  If the soup is too thick add a little more vegetable broth. Taste it for seasonings. Add more sea salt or pepper, to taste.

Add the soup back into a sauce pan to heat up. Heat the soup up on medium heat, while constantly stirring. Remove from heat. Serve immediately in your favorite soup bowl. Add the coconut maple cream in the middle of the soup and garnish with thyme leaves.

Go Raw Inspiration~ Raw Apple Cinnamon Crunch Oatmeal

I am so happy to be partnering with Go Raw  junk-free foods. I have the honor to use their foods to make some creative recipes for an e cookbook and brochures for their customers, me being one of them. I love the fact that this company has some amazing, flavorful and super nutritious snacks for the whole family. Their products are organic, non -gmo verified, vegan, nut free and gluten free.

Today after a 3 miles walk I needed something yummy, full of energy and high in plant based protein. So this recipe came to me. I hope you enjoy it, just as much as I did. It’s amazing to incorporate new whole foods into your diet, no matter what your dietary preferences.

10550033_10152837810403613_9178089587356393604_o

RAW Apple Cinnamon Oatmeal
Ingredients
2 cups oat groats, soaked overnight, and
rinsed well

2 tbsp almond milk , or more for desired texture

1/2 cup organic cranberries another 1/2 cup for garnish

1 tsp maple syrup

1 tbsp ground cinnamon

1/4 tsp of cardamom

pinch of nutmeg

pinch of sea salt

1/2 cup of Go RAW Sprouted Apple Cinnamon Sprouted Granola

1/4 cup Go Raw Sprouted Super Simple Seeds

1/4 cup organic dehydrated coconut

1/4 cup goji berries

Directions:

1. Put soaked oats,  first 1/2 cup of cranberries, spices, maple syrup and almond milk in a food processor,
process into a creamy texture. Do not over process, you want the
consistency of creamy oatmeal. If you want it thinner simply add more water,
at little bit at a time.
2. To serve, scoop into bowls and top with the remaining ingredients. You can stir the remaining ingredients into the oatmeal or you can use them as a garnish.
When you are making RAW food remember the shelf life is very
important. This oatmeal will keep in the fridge for two days. You can
also drizzle it with honey or maple syrup two sweetners acceptable
in RAW cuisines.

Serves 4

Shelf life two days in fridge

Go Raw Apple Ring Snack

Do you have some oatmeal leftover?

Here’s a yummy snack you can do for the kids or for yourself after a workout:

Cut up a nice gala apple into sliced apple rings. Remove the core. Top with the remaining oatmeal. Sprinkle some Go Raw Apple Cinnamon Sprouted Granola, Go Raw Sprouted Super Simple Seeds, Coconut, Goji Berry and Cranberries.

Enjoy! Remember to Set the Table with Love.

RAW GLUTEN FREE Peach and Apricot Crumble

RAW GLUTEN FREE PEACH AND APRICOT CRUMBLE

Raw Gluten Free Peach and Apricot Crumble
Raw Gluten Free Peach and Apricot Crumble

Who doesn’t love peaches and apricots? Okay, you there in the back, but everyone else loves them. LOL.

Today for breakfast I wanted something raw, but also said, dessert. So, I made this delicious Raw Peach and Apricot Crumble. Totally deliciousness and it’s raw and gluten free !

This recipe is so diverse, you can use any fruit you like. Next time a Triple Berry Crumble. Until, next time Set the Table with Love.

Raw Gluten Free Peach and Apricot Crumble
Raw Gluten Free Peach and Apricot Crumble

Ingredients~ 

Crumble

1 1/2 cups raw gluten free oats

1 cup dried cranberries

1 tbsp organic coconut oil

1 1/2 tbsp organic maple syrup

1/2 tsp lemon juice

pinch of sea salt to taste

1 tbsp water or more, to help bind the crumble, if needed.

Raw Gluten Free Peach and Apricot Crumble
Raw Gluten Free Peach and Apricot Crumble

The Fruit

1 medium white peach, sliced

2 apricots, sliced

2 tbsp golden flaxseed grounds

1 tbsp organic coconut oil

1 tsp maple syrup

1/2 tsp lemon juice

1 tsp cinnamon

1/4 tsp cardamom ( optional)

2  tbsp water

pinch of salt

For the crumble :

Add the oats to a food processor and process. Add the cranberries next with the lemon juice. Process. Add the maple syrup, sea salt and coconut oil and process. The consistency should be crumbly but bindable like play doh. If it’s too crumbly and not holding together add a little water, just a little bit at a time and process. Set a side.

For the fruit:

Cut the fruit up into slices and add to a large bowl. Next add the other remaining ingredients, except the water. Stir everything together gently, until the flax seed grounds has made a thick sauce. If the sauce is too thick, add some of the water, a little bit at a time. Stir. Allow the mixture to sit for 5 minutes, so it can thicken even more to make a nice gooey sauce.

Assemble:

In a medium ramekin, add the fruit mixture and top it with the crumble mixture. Gently pat the crumble mixture down into the fruit. Put the crumble into the fridge and allow to set for 5 -7 minutes. Serve and Enjoy.

* You can skip the pressing down part and just add the crumble on top of the fruit and serve. It would go great with some Raw Coconut Whipped Kream.

Dress Attire: Casual Chic or Elegant ~ Food Fashion

My dad taught me food should look as beautiful as it taste. Who wants to eat pretty food with no flavor and I am one who eat with my eyes first. Food is like fashion and art to me. I really do think about colors, textures, size and dimensions when I am preparing a meal. These things really does make eating delicious healing food a beautiful experience. When we are cooking food for our loves ones, we are actually creating experiences and unforgettable moments.

Trust me. I remember my mom’s coconut cake with gumdrops that she placed on the top of the cake in the form of a smiley face every year for my birthday. It brings to me to tears of joy every time I see a coconut cake. I also remember my dad’s oatmeal every Saturday that was so hard by the time we ate it the spoon stuck straight up in the bowl of oatmeal. LOL. ūüôā

Well here are some dishes with two types of attire, Casual and Elegant.

Super Food Basil and Mint Salad

The Casual :

Just cut up your favorite fruit in a big bowl. Add mint and basil, I tore mines in little pieces. Add 2 tbsp. cacao chips, 2 tbsp. goji berries, 1 tbsp. chia seed. Add a tbsp. of honey and a dash of cinnamon, cardamom and powder ginger ( to taste), and mix until all the ingredients are incorporated.

The Elegant:

Get fancy and arrange the ingredients on a pretty plate. Drizzle with honey and the spices I listed above or ones you may prefer instead.

IMG_8810

Super Food Basil Mint Salad
Super Food Basil Mint Salad

RAW Zucchini Pasta Primavera with Raw Sundried Tomato Sauce /Salad

Raw Zucchini Pasta Primevera
Raw Zucchini Pasta Primevera

IMG_8866

Elegant ~ Raw Zucchini Pasta Primavera with a Raw Sundried Tomato Sauce/ Dressing   Casual Chic - A salad version
Elegant ~ Raw Zucchini Pasta Primavera with a Raw Sundried Tomato Sauce/ Dressing
Casual Chic – A salad version

RAW Zucchini Pasta Primavera with a Raw Sundried Tomato sauce 

1 medium  zucchini ( sliced)

10 cherry tomatoes

1 medium zucchini, diced

1 large yellow squash, diced

1 cup of broccoli florets

1/2 cup green peas

1 tsp. dried basil

1/4 cup parsley, roughly chopped

1 tsp olive oil

pinch of sea salt

Raw Sundried Tomato Sauce/Dressing ( nut free, gluten free)

1/2 cup gluten free oats

3/4 cup sundried tomatoes

1 tbsp. extra virgin olive oil

1/2 cup freshly squeezed orange juice

1 – 2 tbsp. lemon juice

1 tbsp. organic honey ( or maple syrup)

1/4 tsp. dried thyme

1/4 tsp. smoked paprika

pinch of sea salt and cayenne pepper

Directions:

Add veggies to a bowl, season with some salt and dried basil. Pour the olive oil over veggies and stir, until the basil and oil is all over the veggies.  Set aside.

Place oats in a food processor and process until you get a flour. Add sundried tomatoes and process. ¬†Add the oil. The texture will be thick, add the juices, a little at a time to watch for your preferred consistency. Once you have processed the sauce to your liking, add the thyme and spices and process. ¬† If it’s too thin add more oats and sundried tomatoes, if too thick add more water. Everyone’s preference can be different with sauces.

To make the dressing for the RAW Primavera Salad with the Raw Sundried Tomato dressing.

All you need to do is dilute the sauce to make a dressing, here’s what I did:

I added a little apple cider vinegar, honey, and olive oil. If you sauce is thinner there is no need, just use it on the salad as a dressing.

Hope you enjoy these recipes. You can go casual chic or elegant any day with a few tweak here and there with your recipes.

Food can be healing art ~ Vegan Garam Masala Roasted Sweet Potato Soup

I love to eat. I love food. I love flavorful food. I love the smells of different spices. My best friend Tami laughs at how I cook. I take my spices and I smell them each. I can tell by the smells which spice will pair well with the next to bring out the best in the ingredients the will be adorning.

I started to soup out with wanted to make a Thai Sweet Potato soup. I love Thai food but I am very allergic to lemongrass. Yes, I could eliminated the lemongrass, but I wanted something authentic. So I went with Garam Masala. Garam Masala is broken down as this, garam means¬†(“hot”) and masala means (a mixture of spices) is a blend of ground spices common in North Indian and other South Asian cuisines. It is used as an every day season, just as we use season salt, but healthier.¬†¬†The word garam refers to “heat” in the Ayurvedic, meaning “to heat the body”. These seasonings elevate body temperature. This is one reason why I love Garam Masala, it has healing properties ,because of the spices and herbs to are used to make it. ¬†The seasoning recipe can be different just a bit according to the region. In my recipe I used Simply Organic Garam Masala, which includes cardamom, cinnamon, cloves, cumin, black pepper and coriander. You could make your own if you like, but this is a very good one that is just enough spice for me.

This soup was made for one or two servings. It’s Vegan and get’s its creaminess from the coconut milk. I hope you enjoy it as much as I have today for lunch.

Vegan Garam Masala Roasted Sweet Potato Soup
Vegan Garam Masala Roasted Sweet Potato Soup

Vegan Garam Masala Roasted Sweet Potato Soup 

* This is a rough recipe, off the top of my head, LOL. I would suggest adding the vegetable broth and coconut milk a little at a time and blending, if you need more, use more based of your preference of thickness.  Enjoy!! 

1 large sweet potato, peeled and roughly chopped

1 1/2 cup organic vegetable, maybe more if you like it a little thin

1/2 cup creamy coconut milk ( canned ), you want the creamy part of the coconut milk, not the water

1 tbsp. olive oil or coconut oil ( but melted coconut oil)

1 tbsp. organic maple syrup

1 tbsp. garam masala

1/2 Р1  tsp. cayenne pepper, based on your spicy preference. I used 1/2 tsp.

1/2 tsp. sea salt

coconut milk whipped for garnish and a sprig of mint

Vegan Garam Masala Roasted Sweet Potato Soup
Vegan Garam Masala Roasted Sweet Potato Soup

On a cookie sheet place two layers of parchment paper and add the chopped sweet potato. You can add oil and maybe salt, if you like during the cooking process, but I just put my potatoes on the parchment paper and baked on 425 degrees for 12-15 minutes, or until tender.

In a blender, Vitamix or Ninja, add all the ingredients, starting with the potatoes. except the whipped coconut and mint. Blend thoroughly, until all ingredients are smooth. If it’s too thick add more vegetable broth and a little of the coconut milk. Just a little at at time. Blend and add to a pot, warm it up on a medium heat , stir and pour into a bowl.

I added the rest of my coconut milk, some maple syrup and a little sea salt in my Ninja. Blended it all together and you have a nice whipped coconut cream. I drizzled it over my soup making these designs and added a sprig of mint.

Set the Table with Love and Eat Soup! ūüôā