Raw Carrot Cake bites for Easter. How to use up your carrot pulp from juicing.

Tuesday is my day to get refueled from the weekend and a super busy Monday.  Mondays are one of my busiest times of the week, very rejuvenating but I am moving from one thing to the next.

I have an early morning Life coaching and Reiki session and right after, I teach my yoga class and then I am off to do B’Tyli Natural Skin Therapies work, plus other things that my Creative Marketing Director, Kristina Millsaps has on the agenda. So, let me tell you when Tuesday rolls around I am ready to go and set in my yoga teacher’s studio and her peaceful presence, for 1 hour and 30 minutes and receive my healing and bliss. Tuesdays, also calls for a little work.  I really don’t consider this a work day, because I get to make raw food and let out some creative energy.  I love making raw foods for my clients,  because it sends healing to them and I always make enough for leftovers for me. 🙂

Today was all about the carrots. I juiced carrots for a yummy raw carrot and ginger soup, this juice also was used to make a raw carrot and ginger dressing for a beautiful cruciferous salad.  Cruciferous salad?

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Raw Carrot Cake Balls for Easter

Cruciferous vegetables have risen in popularity recently due to their apparent cancer-fighting properties. This large group of plants is diverse, each providing strong, unique flavors. It is named after the Latin word for crucifix because the blossoms of these plants resemble a cross.

Cruciferous vegetables include:

  • arugula
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • kale
  • radish
  • turnips

Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.

Cruciferous vegetables are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation and reduce the risk of developing cancer. SOURCE : HEALTH LINE CRUCIFEROUS VEGETABLES BENEFITS

But, hmm… what to do with the all the carrot pulp. I decided to make these yummy Raw Carrot Cake bites. I shaped them like Easter eggs, because I thought these would be so pretty on the table at Easter. Raw vegan or not, you will love these little bites. They are very versatile, you can use your favorite nut, add your favorite spices, like cinnamon, nutmeg, and pinch of clove. Also raisins or dates will work just find in this recipe.  I did not use nuts for this recipe. I love nuts, but sometimes we can have a love hate relationship and today my body said, NO NUTS! 🙂 

I hope you enjoy this recipe and maybe add it on your table for Easter or any day of the week. Happy Easter Everyone! Enjoy setting your table with love.

INGREDIENTS
  • 1 cup gluten free rolled oats
  • 1/2 cup sunflower seeds
  • 1/2 shredded unsweetened coconut, set aside 2 tbsp for garnish
  • 3/4 cup dried raisins
  • 1/2 cup carrot pulp
  • 1 tsp maple syrup
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp cloves
  • ¼  cup water or more if needed
INSTRUCTIONS
  1. Blend oats, sunflower seeds, 1/2 cup coconut  in vitamix (food processor should work too) until you get a fine consistency like flour.
  2. Add in dried raisins, pulse a few times to break them up then add carrots pulp, maple syrup, vanilla and spices.
  3. Slowly add in water. You looking for a consistency of nice slightly wet cookie dough
  4. Roll dough into balls, like the shape of Easter eggs and cover in shredded coconut if you want.
  5.  Enjoy!
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RAW Carrot Cake Balls for Easter

 

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S3 ( Smoothies, Salads and Soups) For A Happy Healthy Summer

Today on my Facebook Live post I talked about something I love sharing with my clients.  Most of them have super busy schedules, but want to incorporate a healthier lifestyle and perhaps lose a few pounds, but do not need all the fuss. I like to call this my S3 plan, Smoothies, Salads and Soups, we also do a +1 for those who like to incorporate fresh green juices.

The plan is pretty simple and just takes a little creativity and prep work on your part, but  I am going to get you started.  So what’s the plan? Here’s the deal on S3. It’s smoothies in the morning, that consist of fruits such as, cherries, blueberries, blackberries, raspberries, apples, peaches,oranges, papaya, melons,guava and kiwi. These fruits can be added to your smoothie. I like using unsweetened non dairy milk as my liquid. Remember S3 is a gentle cleansing plan, so dairy is not included. I do suggest if you must have dairy, use yogurt. You can also add to your smoothie, nuts such as almonds, cashews, walnuts, and pistachios. This will add more protein to your smoothies.  I also like to add a vegan protein mix, that’s low in sugar and carbohydrates. Get creativity! Try out new fruit and nut combinations, it’s easy, just throw it all in your blender and go for it.

For the salad: When we think of salads we think, lettuce, tomatoes and cold vegetables with yucky carrots stripes that are dry and just unappealing.  You can make a salad without lettuces, but if you do use greens, make sure they are  leafy greens, like kale, swiss chard, butter and bib lettuces, romaine lettuce, add different type of spinaches. But a salad can be sautéed vegetables, with some chickpeas added, some fresh herbs and dried cranberries or golden raisins. In the S3 plan, I make all kinds of vegetable salads, french lentil salads and green salads as well. The point here is to use as many vegetables you enjoy, cooked or raw and make your own vinaigrettes or buy a really good healthy one. That’s the key here, use vinaigrettes on your salads, instead of heavy creamy dressings.

SIMPLE VINAGRETTE RECIPE:

You can be so creative with vinaigrettes, add chopped strawberries, finely chopped blueberries and blackberries, if you like and there you have a fruit vinaigrettes.

INGREDIENTS:

  • 1 small shallot, minced (about 2 tablespoons)
  • 1 small clove garlic, minced (about 1/2 teaspoon)
  • 2 teaspoons organic honey
  • 3 tablespoons white wine vinegar or apple cider vinegar or balsamic vinegar
  • 1 tablespoon water
  • 3/4 cup extra-virgin olive oil
  • sea salt and freshly ground black pepper

DIRECTION:

  1. Combine shallot, garlic, honey, vinegar, and water in a large bowl and whisk to combine. Whisking constantly, slowly drizzle in olive oil. Alternatively, place all ingredients in a tightly sealing jar, seal, and shake vigorously until emulsified. Season to taste with salt and pepper. Vinaigrette will keep in the refrigerator for up to 2 weeks.

     

Now for the soups, here you have a world of possibilities just as with the smoothies and the salads. The catch here is to only make broth based soups, lots of broth, this will add in elimination. Today I made a french lentil and porcini mushroom soup, it was brothy and earthy and just plan delicious. All of the carrots, onions, garlic and celery helped give me a good fiber based. When you are making your soups you want to pack them out with lots of herbs, dry and fresh, seasonings, such as turmeric, cayenne pepper, garlic, cumin, coriander, ginger,smoked paprika, chipotle and red chili peppers. All of these are anti inflammatory spices.

Here on S3 you can eat all the Smoothies, Salads and Soups you want. When you need to snack, make sure to have nuts, seeds, and vegetable and fruit handy. I would suggest the ones I listed above under what fruits are good for a S3 smoothie. You can do this plan for 3 days, 3 weeks or even 3 months. Your basically eating a vegetarian diet. I like to add eggs to make soup, a poached or boil egg gives me that extra protein I may need. You can also add eggs to your salad. If you need to eat something more than vegetarian, I would suggest fish, such as trout, salmon or mackerel. Here’s the deal, keep it simple and it will not be complicated.

How are we feeling about S3?  It’s super simple and easy, it can be done.

Let’s talk about what you want to avoid during S3: Whatever time period you have decided to do this plan you want to cut back or all together avoid, processed sugar, alcohol, caffeine, red meats, high fat foods, such as chips, pastries, etc. You want to consume plenty of water, that includes, green tea, coconut water, that is just pure coconut water and you can juice your

BELOW THIS RECIPE IS MORE S3 RECIPES YOU CAN TRY.

FRENCH LENTIL AND PORCINI MUSHROOM SOUP
FRENCH LENTIL AND PORCINI MUSHROOM SOUP

French Lentil and Porcini Mushroom Soup

Ingredients:

  • 1/4 ounce dried porcini mushrooms
  • 1 cups boiling water to re-hydrate them (save liquid for soup)
  • 3 tbs good cooking extra virgin olive oil
  • 2 small carrots, chopped
  • 2  small celery stalks, cleansed and chopped
  • 1 small onion,  peeled and roughly chopped onion
  • 1 cups French lentils or any lentils you prefer
  • 4 cups good low sodium vegetable stock
  • fresh thyme, about 1 tbs, minced
  • sea salt and ground cracked  pepper to taste
Directions:
  1. Re-hydrate the mushrooms in boiling water, cover with plastic wrap and let sit 30 minutes.
  2. In a heavy bottom soup pot over medium heat and olive oil, then add our vegetables, MAKE SURE TO CUT THE VEGETABLES THE SAME SIZE and season with salt and pepper and add a sprig of thyme.
  3. Cook stirring often for 15 minutes or until vegetables start to caramelizE, YOU WANT JUST COLOR, NOT BURNT VEGETABLES, :)!
  4. Add lentils, vegetable stock, mushroom liquid, broth then bring to boil, then turn down to simmer.
  5. Cook until lentils are just tender.
  6. Serve immediately, I like to drizzle a few drops of extra virgin olive over the soup.
  A FEW RECIPES YOU CAN TRY. ENJOY AND REMEMBER TO SET THE TABLE WITH LOVE

Smoothies

Smoothie with a Purpose

Salads

Mediterranean Salad

Harissa Roasted Chickpea salad with acorn squash, mint and pumpkin seeds

Brussels Sprouts and Avocado Salad for Breast Health

Soups

Tri Color Carrot and Lentil Soup with Pistou

 

Farm to Williams Sonoma’s Table Cooking Demo Recipes

What a fun day?!  I so enjoy coming out and cooking for the customers and staff of Williams Sonoma in the Forum. The staff is like family! I have been demoing and educating the customers about eating and supporting local farmers for the past 6 months and it has been a beautiful partnership.  So many times we do not eat in season, we eat the same things week after week. I am so very grateful for the support of such an icon, like Williams Sonoma, to be able to showcase local farmers and share with their customers, creative and healthy ways to eat local.  Today we used my favorite local farm, Fry Farm in Bethlehem Ga, early spring produce, red kitten kale, baby chantenay carrots, nobel spinach and baby cress.

I wanted to put up a couple of the customer’s favorite recipes, before hitting the sack. I hope my readers will enjoy these simple and delicious farm to table recipes as well, just as we all did today.

Until next time remember to Set the Table with Love and Eat Local. 🙂

SET THE TABLE WITH LOVE

FARM TO TABLE EARLY SPRING MENU

White Asparagus, Red Spinach and Pancetta Tart topped with Baby Cress

  • 1 sheet frozen puff pastry, thawed and rolled out
  • ¼ – ½ cup pancetta, crisped and cooled
  • 1 cup shaved white asparagus, cutting off the spearheads and chopping them finely to add to each tart.
  • 3/4 cup gruyere, or more based on your preference
  • 1/2 cup grated parmesan, plus more for topping (optional)
  • 1 tsp fresh thyme
  • ¼ cup milk
  • 1/4 teaspoon nutmeg
  • salt and pepper to taste
  • 1 tablespoon extra virgin olive oil
  • 1 large shallot, minced
  • 1 clove garlic, minced
  • 2 cups red spinach, chopped
  • baby cress, as garnished
  • extra virgin olive, sea salt and a lemon juice to dress the baby cress, optional.

DIRECTIONS:

Preheat oven to 350 degrees and line a baking sheet with parchment paper or silicone-baking sheet. In a saucepan on medium heat, cook the pancetta, until crispy, set aside to cool.

Combine the shaved white asparagus, crispy pancetta, gruyere, parmesan, milk, thyme, nutmeg, salt and pepper in a medium bowl. Set aside.

Place the olive oil in a small skillet over medium heat.

Once hot, add the shallots and garlic and sauté for about 1 minute. Add the spinach and cook until wilted. Remove from heat and transfer to the bowl with the cheese mixture.

Stir together until well combined.

On a floured surface roll out the puff pasty and using the smallest cookie cutter cut out several circles, as many as you can with each pastry sheet. Place the cut pieces into a lightly mini muffin pan, mold the pastry to make a small cup in the muffin pan. Use a fork to prick holes in the bottom, so the pastry doesn’t puff up. If the pastry puffs up after your blind baking, just gently press the middle down, before adding the filling.

Blind bake the tarts in the oven for 5-7 minutes. Remove from the oven gently push down the middle of the tarts, if has puffed up a lot. Leave whilst to add the filling.

Spoon in a little mixture into each tart.

Brush each puff pastry with the remaining beaten egg and top with a sprinkling of extra parmesan and gruyere, if desired.

Bake in the oven for about 10-15 minutes, until golden brown around the edges.

Remove from oven, let cool a few minutes before serving.

Gently toss the baby cress in the olive oil, lemon and sea salt. Add to the top of each tart.

 

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White Asparagus Red Spinach Pancetta and Gruyere Tart

                               

GRILLED SMOKY AND SWEET MAPLE BABY CHANTENY CARROTS, MAPLE SYRUP

INGREDIENTS

  • 1 bushel of baby chantney carrots
  • 1 and ½ tablespoons oil
  • Sea salt
  • 2 teaspoons smoked paprika
  • 2 teaspoons chipotle seasoning
  • 2 – 3 teaspoons butter
  • 2 – 3 teaspoons pure maple syrup
  • Fresh chopped mint

INSTRUCTIONS

  • Preheat the oven to 375. Line a large, rimmed baking sheet with aluminium foil (for easy clean-up) and set aside.
  • Wash the baby carrots and drain well, chop off tops.
  • Tip the carrots onto the lined baking sheet (don’t crowd them, you want them to roast, not steam). Drizzle with the oil. Sprinkle with the sea salt and smoked paprika, chipotle seasoning, then toss the carrots gently to coat them with the seasoned oil.
  • Roast in the oven for 30-40 mins or until almost done.
  • In a saucepan on medium heat, melt the butter, and maple syrup, sea salt, and one juice of a medium blood orange, and reduce heat, until sauce has thicken. Add roasted carrots into the  saucepan and toss, until the carrots are completely covered.

Serve immediately, sprinkled with chopped mint

 

 

 

RAW Green Pea Mint Hummus with crudités

I love peas! I love hummus. Well here is the result of those two desires, my new love. This wonderfully refreshing Green Pea Mint Hummus. I used my Go Raw Sprouted Super Simple Seeds and made the base of this creamy yumminess. This hummus makes a great alternative to the regular chick pea version. One reason I love the recipe is because it’s lower in carbs and high in protein, because of the sprouted pumpkin and sunflower seeds and the seeds being sprouted makes this a very digestible treat, loaded with enzymes

It is great on veggies, as a spread or you can add it to raw veggie pasta with a little olive oil for a nice lunch or dinner.

Enjoy and Set the Table with Love.

RAW Green Pea Mint  Hummus
RAW Green Pea Mint Hummus

Ingredients:

Raw Green Pea Mint Hummus 

2 cups peas
1/2 cups Go Raw Sprouted Super Simple Seeds
2 tbsp. olive oil
2 tbsp.  lemon juice
1 garlic scape (or 1 small clove garlic)
1/2 tsp. sea salt

In a food processor first process the seeds until you get a crunchy corn meal consistency. Add the other ingredients in the bowl of a food processor and process until mostly smooth. If needed, add a bit of water until you get the hummus consistency that you like.

Cut up your favorite veggies and serve. 

I used: radishes, red bell peppers, yellow and orange carrots

RAW Green Pea Mint  Hummus
RAW Green Pea Mint Hummus

Cancer Prevention Juices

Cancer. That word can be very scary. I have many family members that have battled cancer. I get many questions about how to prevent cancer. I am not a MD, but I did go to school and study Holistic Nutrition and Medicine. I suffered with kidney disease and other illness for over 35 years. I went back to school to heal my body and help my family stay well.

I had a kidney transplant in 2008, my husband was my donor. I love this man!!  Healing is a total mind, body and spirit collaboration.

I wanted to share with my readers a few juices that are great for Cancer Prevention. Let me make this very clear: This information  is intended to provide information about the preparation of uses of  juices containing whole foods. It is not intended as  a substitute for professional medical care. Consult with your healthcare provider before trying in any diet or exercise regimen. 

Now since that is out-of-the-way, let me give you a list of foods that are known for their anti cancer benefits and a few juice recipes I juice often to keep my body healthy and vibrant. This is list is not complete there are plenty others but this will help you start.  I hope this will inspire you to eat Live Well. Live Beautifully.

Fruit

  • Acai
  • Apricots
  • Black Currants
  • Cherries
  • Citrus Fruits~ oranges, lemons, limes, grapefruit and tangerines
  • Cranberrries
  • Figs
  • Grapes
  • Kiwi fruits
  • Mangoes
  • Melons
  • Nectarines
  • Papayas
  • Peaches
  • Strawberries
  • Watermelons

Vegetables

  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Leafy Greens
  • Parsnips
  • Peppers
  • Spinach
  • Squash
  • Swiss Chard
  • Watercress

Juice recipes I enjoy !

Three Detoxing Immune Boosting Juices.
Three Detoxing Immune Boosting Juices.

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Three Detoxifying Juices from the cookbook

SET the TABLE with LOVE

 

Apple Ginger Pear
Benefits ~ cleansing, lowers blood sugar, protect the colon, purifies blood

2 apples
2 pears
1/2 inch ginger root
1/2 tsp cinnamon
1. Using a juicer, process the apples, pears, ginger and celery stalk. Whisk together with a cinnamon and pour into glasses.

Carrot Apple Sweet Potato
Benefits~ antioxidant, boost immunity, lower blood cholesterol, helps produce collagen

2 apples
1 large sweet potato
3 peeled carrots
1. Using a juicer, process the apples, sweet potato and carrots. Whisk together and pour into glasses.

Super Green Juice
anti aging, blood cleansing, immune boosting, aid in digestion

2 cups chopped pineapples
1 head of romaine lettuce
1 cup chopped kale
1/2 inch ginger root
1. Using a juicer, process the pineapples, romaine lettuce, chopped kale and ginger root. Whisk together and pour into glasses.