Tag Archive | whole food

Chocolate Decadence Smoothie

Nov2

(recipe:  vegan, gluten-free, sugar-free)

Sometimes you just have to have some Chocolate!  This green smoothie is a great way to quell your worst chocolate cravings AND have your body thank you!

Chocolate Decadence:

3 large handfuls spinach, romaine or leaf lettuce
1 apple, core removed
1 cup almond milk
2 Tbsp cacao powder (raw, if you can get it), or carob powder (if you prefer).
2 Tbsp raw hemp seeds or raw cashews, or 1/2 avocado
2 to 4 dried dates (pits removed; soaked in water for 30-60 mins to soften).

Put all ingredients into blender and blend until smooth.  Enjoy!

Optional Additions to Chocolate Decadence:
1.  Add 2 Tbsp natural almond or peanut butter for a “reese’s cup” version.
2.  Add 2 to 4 drops peppermint extract for a “peppermint patty” version.
3.  Add 1/2 cup cherries for a “chocolate covered cherries” version.
4.  Add 1 banana for a “chocolate covered banana” version.

Dawn Balusik, AP, DOM

Apple Pie Smoothie

Oct16

Recipe (vegan, gluten-free, no added sugar)

If you’ve been enjoying apple season like I have, try this green smoothie that is a new twist on an old favorite….

Ain’t Your Grandma’s Apple Pie:
2 apples, cores removed
2 handfuls kale, spinach or other greens
1/4 cup raisins
1/8 cup almonds (about 6 to 8 almonds)
1 tsp hemp seeds or chia seeds
1 tsp cinnamon
1 tsp apple pie spice or sprinkle of cloves
1 cup water

Put all ingredients into a good blender and blend until smooth.  Add more water if it is too thick.

In Oriental Medicine, apples are said to benefit the stomach, spleen and lung.  They stimulate the appetite, relieve diarrhea, clear heat, and moistens the lung.

They are also medicinal for the liver and gall bladder, to help thin bile that is too sludgy, and to help soften cholesterol-based gall stones.

Apples contain calcium, potassium, iron, sodium, phosphorus, Vitamins A, C, and B1 and B2, niacin, fiber and flavones.

Enjoy!

Awesome Asian Kale Salad

Apr13

Recipe (vegan, sugar-free & gluten-free)

I have made this salad several times, doubling the recipe, and taken it to parties.  Amazingly, even though most people would say they don’t like kale, (especially raw kale), this salad is completely devoured within an hour of setting it out.  And many people demand to know the recipe.  So, here it is…

SALAD:

1 bunch kale, ribs removed, thinly sliced
2 small carrots, peeled and shredded
1 red, yellow or orange bell pepper, diced
1/4 cup toasted pumpkin seeds
2 Tbsp sesame seeds

DRESSING:

3 cloves garlic, minced
1 tsp grated fresh ginger
1.5 Tbsp sesame or canola oil
2 Tbsp water
2 Tbsp Bragg’s Aminos (you can use Tamari or Soy Sauce instead, if you prefer).
1.75 Tbsp apple cider vinegar (or brown rice vinegar)

1. Combine kale, carrots, and bell pepper in large bowl.
2. Prepare the dressing.  In  a small bowl, combine all the dressing ingredients and mix well.
3. Pour the dressing over the kale mixture and marinate for at least 1 hour.  The longer the salad marinates, the stronger the dressing flavors will be, and the softer the kale leaves will become.
4.  Toss with pumpkin seeds and sesame seeds before serving.

(Note:  if you really want the kale leaves to be soft, you can get your hands into the mix, and massage each leaf with the dressing, being sure each surface is well coated, before leaving it to marinate).

Enjoy!

Dawn Balusik, AP, DOM

Mint Chocolate Chia “Tapioca” Pudding

Dec2

Recipe (vegan, gluten-free, sugar-free)

Around the holidays I seem to often get a craving for mint-chocolate treats. Rather than succumbing to a sugar-laden cookie or coffee drink, I have been experimenting with making my own satisfying, yet extremely healthy treat, full of antioxidants, beneficial fats, and fiber.

Here is my newest creation.  Try it and see what you think!

3/4 cup unsweetened almond milk
3 Tbsp chia seeds
2 Tbsp raw, organic Cocoa powder
1/8 tsp peppermint extract
15 drops of liquid stevia tincture

Combine all into a shaker cup, tumbler, or glass jar with lid, and shake well.  (Do not put in blender…you want the chia seeds to remain whole, since they will soak up the liquid becoming soft “pearls” like tapioca.)

Place it in the refrigerator, and let it sit for an hour or more, shaking or stirring occassionally.  Enjoy!

Nutrition facts:
Calories: 270
Fat:  15.5 g
Carbs:  22 g
Fiber:  14.5 g
Sugar:  1 g
Protein: 8 g

This recipe is endlessly adaptable.  If you don’t like mint, then skip the mint extract and add some dried cranberries, chopped walnuts or both. Or add a little fresh squeezed orange juice for a chocolate-orange treat.  (If you add juice, use less almond milk).

If you don’t like chocolate, use a teaspoon of pumpkin pie spices or apple pie spices instead with raisins and chopped almonds.

You could, theoretically, even make a lemon-lime pudding by squeezing some fresh juice as your main flavoring (again, if you use juice, use less almond milk). Get creative!

Lastly, if you wish to add some plant-based protein, you can add 2 Tbsp of hemp seed protein or another plant-based powder, and 1/4 cup more almond milk.

Happy Holidays!

Dawn Balusik, AP, DOM
727-475-4710