A LA GRAHAM

ANTI-INFLAMMATORY JUICE

2013-06-02T00:06:00.000-05:00

For all of you out there with aches and pain, here is a list of some anti-inflammatory foods:

Pineapple contains the enzyme, bromelain that helps dissolve the waste material that may have accumulated in the joints and aids in the healing of indigestion, sports injury, trauma and other kinds of swelling.

Grapefruit contains organic salicylic acid and is one of the most valuable fruits for dissolving inorganic calcium which may have settled in the cartilage of the joints.

Apples have been shown to reduce inflammation through their polyphenol content. These polyphenols may have a protective effect on exercise-induced muscle damage.

Ginger has anti-inflammatory properties that reduce pain of arthritis.

Parsley is rich with an antioxidant arsenal that includes luteolin, a ﬂavonoid that searches out and eradicates free radicals in the body that cause oxidative stress in cells. Luteolin also promotes carbohydrate metabolism and serves the body as an anti-inflammatory agent. Along with luteolin, the vitamin C found in parsley serves as an effective anti-inflammatory agent within the body.

Other anti-inflammatory foods include:
Blueberries, broccoli, carrots, celery, cherries, cucumber, EVOO, green tea, kelp, papaya, shiitake mushroom, sweet potato, turmeric, wild salmon.

sources: healthdiaries.com, bodybuilding.com, blackbookcooking.com

ANTI-INFLAMMATORY JUICE

1/3 pineapple
1 grapefruit
1 apple
1/2 inch of ginger
bunch of parsley

Put all your clean organic produce in your juicer and juice.

Pour over ice and drink immediately.

My indoor window herb garden: mint, basil, thyme and rosemary...

I haven't seen my friends from the Hutterite colony since last fall. We talked a few times during the winter, mostly about their bees and how this was the first year they shipped them away for a winter "vacation". Bee keeping has always intrigued me. The bees were sent to pollinate the almond groves and grape vineyards in California. Just a few weeks ago, to everyone's delight, the bees arrived safely back to the Hutterite colony.

The other day they were in town and surprised me with some fresh picked asparagus and honey...they know the way to my heart!

Love the little pieces of comb...

She also lent me one of her favorite cookbooks, which has been fun going through. The recipes' measurements are sized for the colony; I can't imagine cooking with that amount of food! I love how nothing goes to waste, from chicken fat in cookies to pig heads in dumplings!

My niece, kids and dogs all rode with me to meet them. In their colony they are not allowed to have dogs. They have tried in the past but apparently it never works out well. I love seeing their faces when I pull up with the dogs in the car...the boys' faces read pure joy and her face reads pure disgust! They might as well be cows or pigs or any other dirty farm animal in her opinion. I get a kick out of telling her how they sleep in bed with us!

We live such different lives and we both love indulging in each other's. The other day she laughed so hard when I told her I was in the drive-thru ordering a coffee. She doesn't know it but she keeps me grounded. Her lifestyle reminds me there is an art to everything in life and it is important to take time to slow down and enjoy it.

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MAPLE CINNAMON ALMOND BUTTER- CLEAN EATING (PALEO)

2013-04-23T14:42:00.000-05:00

My favorite after school snack with the kids!

Maple Cinnamon Almond Butter- Clean Eating (Paleo)
Adapted from multiplydelicious
Makes 1/2 cup

1 cup roasted unsalted almonds
1 tablespoon coconut oil, melted, plus more if needed
3/4 teaspoon ground cinnamon
1/2 tablespoon maple syrup, at room temperature
¼ teaspoon sea salt

In the bowl of a food processor add almonds and process until mixture makes an almond meal texture. Add coconut oil, cinnamon, maple syrup and sea salt; process until the mixture forms a smooth creamy mixture that resembles almond butter. This will take a few minutes. When the mixture balls up, stop, stir and keep processing in your food processor until smooth. If the butter is not coming together after a few minutes of processing add a little more melted coconut oil.

Enjoy this with apple slices or just by the spoonful.

Keep refrigerated for up to a month.

Enjoying the last few days of snow before it hopefully melts this weekend...

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THE ORIGINAL THIN MINT- CLEAN EATING

2013-04-21T21:32:00.000-05:00

My husband brought me home a bag of fresh mint the other night...it might as well have been a bouquet of flowers! I opened the bag and breathed in: crisp, cool and fresh. I love mint and even more when it is dipped in dark chocolate.

This is the best little dessert...unique and refreshing...a perfect end to your meal or a quick bite-sized snack.

The Original Thin Mint- Clean Eating

25 mint leaves
1.5 ounces dark chocolate
2 tablespoons coconut oil

Gently clean the mint leaves and pat dry. Line a baking sheet with parchment paper and set the mint leaves out on the parchment paper and freeze for about 20 minutes.

Melt the chocolate and the coconut oil in a double boiler. If you don't have one just fill a pan with about 1 inch of water and bring to a simmer, set a metal bowl or another pan over the pan simmering with water and melt the chocolate and oil in the bowl/pan making sure not to let water or steam touch the chocolate. Stirring constantly until the chocolate is melted. Turn off heat and dip the mint leaves. The chocolate should harden almost immediately. Set the chocolate dipped leaves back on the parchment paper and store in the freezer.

Rufus-7 weeks

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THREE BEAN AND BEEF CHILI- CLEAN EATING

2013-04-20T21:56:00.001-05:00

Did you know that a chipotle pepper is a smoked-dried jalapeño? When jalapeños are ripe and deep red in color, and have lost most of their moisture they are selected to be made into chipotles.

I had a can of chipotle peppers in adobo sauce sitting in my pantry, staring at me in the face for way too long so I decided it was time to find a recipe. This chili fit the bill, especially after playing soccer in the snow on a cold spring day like today.

This recipe, as like most chili recipes can easily be adjusted to your taste preference. The chipotles add a nice amount of heat and smokiness to the chili. I make it exactly as listed below for myself and children (I remove chipotle seeds) and we think it is perfect; however, my husband needs more heat. I divide the chili into two pots, one for him and one for myself and kids. In his chili, I add the rest of the chipotle peppers (with seeds), the adobo sauce and an extra tablespoon of chili powder. Taste it as you go and you should be able to find the level of heat/spice you like.

Three Bean and Beef Chili- Clean Eating

Adapted loosely from Ellie Krieger

Makes 10 cups (serves 8, serving size 1 1/4 cup)

1 pound ground sirloin, organic & grass-fed

1 tablespoon olive oil

1 onion, diced (1 cup)

1 red bell pepper, diced (1 cup)

2 carrots, diced (1/2 cup)

2 teaspoons ground cumin

1 (28-ounce) can crushed tomatoes

2 cups water

2 chipotle chili peppers in adobo sauce, minced (remove seeds if you don't want heat)

2 tablespoons adobo sauce from the can of chipotles

1 tablespoon chili powder

1/2 teaspoon dried oregano

Salt and freshly ground black pepper

1 (15.5-ounce) can black beans, drained and rinsed

1 (15.5-ounce) can kidney beans, drained and rinsed

1 (15.5-ounce) can pinto beans, drained and rinsed

avocado slices for garnish, optional

In a large pot or Dutch oven over medium-high heat cook the ground sirloin, breaking up the meat with a spoon, until the meat is no longer pink. Drain the fat from the meat, using a colander, run water over the meat and set aside.

Heat the oil in the same pot over moderate heat. Add the onion, bell pepper and carrots, cook, stirring occasionally until the vegetables are soft, about 7 minutes. Add the cumin and cook, stirring for 1 minute. Add the cooked ground beef. Stir in the tomatoes, water, chipotle peppers and adobo sauce, chili powder, oregano, salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. If the chili is too thick add a little more water if it is too runny let it simmer longer until it thickens up. Season, to taste, with salt and pepper. Garnish with some avocado slices. My daughter loves her chili with shredded sharp cheddar cheese and crushed baked tortilla chips.

New best friends...

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SKINNY HAM AND SPINACH OMELET- CLEAN EATING

2013-04-14T10:51:00.000-05:00

Skinny Ham and Spinach Omelet- Clean Eating
Adapted method from 101 Cookbooks
Serves 1

1 large egg, organic and pasture raised
pinch of fine grain sea salt
freshly ground pepper
ham (antibiotic-/hormone-/nitrate-free), thinly sliced and warm
small handful of baby spinach

Use a fork to beat the egg with a splash of water in a small bowl. Beat well, until the egg is uniform in color.

Heat your largest non-stick skillet over medium heat and pour in the egg mixture; give it a good swirl so that it spreads out thinly across the entire pan...

Season the eggs with salt and pepper. Cover the pan with a lid and let the egg set, this happens quickly depending on the heat of your pan - 30 seconds to 1 minute.

Run a spatula underneath the omelet and slide it out of the pan (flat) onto a flat surface. Do this with confidence (or practice)...

Cover the surface of the omelet with a thin layer of warm ham..

and a layer of baby spinach...

Now roll..

Cut in half on a deep diagonal and enjoy...

Coming out from the storm...

Mourning Doves

Cooper's Hawk

and a cautious doe...

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COCONUT BANANA CHOCOLATE CHIP MUFFINS- CLEAN EATING (PALEO)

2013-04-13T09:45:00.000-05:00

My sister...she is smart, beautiful and so strong.

She follows a Paleo diet so I am going to try to add a few more Paleo friendly recipes.

Coconut Banana Chocolate Chip Muffins- Clean Eating (Paleo)
Adapted from multipy delicious
Makes 12 muffins

6 eggs
1/3 cup canned coconut milk
1 tablespoons maple syrup (optional)
1/2 teaspoon salt
1 teaspoon vanilla extract
1/4 cup coconut oil, melted
3/4 cup coconut flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1 cup mashed ripe bananas (about 3 bananas)
1/2 cup dark chocolate chips, plus additional for sprinkling on tops of muffin

Preheat oven to 400. Line a 12-cup muffin pan with paper liners.

In a large bowl, combine eggs, coconut milk, maple syrup, sea salt and vanilla extract. Whisk to combine and set aside.

Combine coconut flour, baking powder, baking soda, and cinnamon into the wet ingredients until no lumps remain. Stir in melted coconut oil until well combined. Fold in banana and chocolate chips until incorporated.

Using a large scoop (I use the largest pampered chef scoop) fill each muffin cup liner. Sprinkle each muffin with a few additional chocolate chips. Bake muffins for 15 to 18 minutes (mine took 20 min) or until muffins are golden and spring back when pressed gently. Once baked, cool for 10 minutes.

Serve and enjoy!

The wet snow makes awesome packing snow...

School was called off Wednesday, Thursday and Friday so we have been busy playing. My yard is covered with sticks and limbs from fallen trees so finding stick arms for snowmen has never been easier!

Love...

Finally, the sun breaks through, only for a few minutes...

Dark Eyed Junco and a Purple Finch...

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GARDEN FRITTATA- CLEAN EATING

2013-04-11T23:30:00.002-05:00

Garden Frittata- Clean Eating
6 Servings
Adapted slightly from multiply delicious

6 thin asparagus spears, trimmed, cut on diagonal into 1-inch pieces
1/2 small red onion, diced
1/2 small white onion, diced
1/4 red bell pepper, diced
1/4 green bell pepper, diced
1 cup baby spinach
3 garlic cloves, minced
10 eggs
1/2 tablespoon coconut oil or olive oil
sea salt and fresh ground pepper to taste
garnish:
1/3 cup cherry tomatoes, sliced
handful parsley, chopped
2 to 3 strips bacon (sugar-free and nitrate-free) cooked and crumbled

Note: This recipe is flexible, use your favorite vegetables. I omitted bacon.

Preheat oven to 350 degrees F. Heat 12-inch non-stick, oven safe saute pan over medium heat. Add coconut oil to pan and melt. Sautee asparagus, onions, peppers, spinach and garlic...

until the spinach is wilted, about 3-4 minutes. And set aside.

In medium size bowl, whisk together eggs, pepper and salt.

Stir the veggies into eggs and pour the mixture back into the skillet and cook on medium-high heat for 4-5 minutes or until the egg mixture has set on the bottom and begins to set up on top.

Transfer frittata to the oven and cook for 12 to 15 minutes, or until the frittata has achieved a spongy firmness to the touch.

Slice and serve garnished with tomatoes, parsley and bacon...

Sadly, snow fell during the night and weighed down the icy trees even more, snapping what few limbs were left.

So many trees lost...

I have twenty pounds of seed out. All the nests are gone. No sign of deer and I have seen only one squirrel in three days, and it is clearly a very young squirrel...

A kettle of turkey vultures...

The birds hide under the fallen branches when the vultures fly over and all is quite. When the vultures soar away they flutter back out and fill the air with their songs again...

To my delight, cardinals are striking in this winter wonderland...

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ASPARAGUS RIBBON SALAD- CLEAN EATING

2013-04-10T23:47:00.002-05:00

A perfect spring salad. This is a simple raw salad...but sometimes simple is best.

Asparagus Ribbon Salad- Clean Eating

Adapted loosely from smittenkitchen

Makes 4 small salads

1 pound asparagus, rinsed

1/3 cup sliced almonds, toasted
Juice from 1 lemon
Olive oil
Coarse salt
Freshly ground black pepper

Toast the almonds:

Preheat oven to 400 degrees F. Spread almonds in a single layer on baking sheet. Bake for 8-10 minutes, turning often. Watch closely making sure they do not burn. Remove from oven and cool while you shave the asparagus.

Snap off the thick ends of the stalk and discard. Shave the asparagus stalk all the way down to create ribbons.

Keep the asparagus tips for other recipes, like roasting them for a delicious snack.

Gently pile your ribbons in four small bowls. Squeeze lemon juice over the asparagus ribbons and drizzle with a little olive oil. Sprinkle salads with salt, pepper and toasted almonds.

NATURE'S PRUNING:
It's hard to believe spring is here...we have endured a major ice storm the last 2 days. So many trees are down. It was depressing working out in the yard today. It was very quiet outside, except for occasional sirens and every so often, a loud crack and then the anticipated and unfortunate crash. Dragging all those beautiful budding branches into piles....I hated it. We will have many days of work ahead of us.

My house is under there somewhere...

Trees and branches everywhere...

The kids' fort is destroyed...lots of tears...

The birds and squirrels are homeless...so many lost nests. :(

I have been feeding them nonstop...

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SLOW COOKER BOLOGNESE SAUCE- CLEAN EATING

2013-04-08T21:35:00.003-05:00

ABC News reports that 70 percent of the ground beef purchased in US grocery stores contains “pink slime" or beef trimmings treated with ammonia. Make sure you buy local, organic and grass-fed beef and if you are unsure what is in your ground beef ask your butcher to grind the meat for you and that way you know there will be no fillers (aka: "pink slime", added ammonia) in your meat.

I found two fabulous websites that I wanted to share with you, Eat Wild and Local Harvest. Both sites provide local sources, from family farms to farmers' markets for you to purchase sustainably grown food, from produce to grass-fed meats.

Slow Cooker Bolognese Sauce- Clean Eating

Adapted from foodnetwork.com

Serves 4

1 pound ground sirloin, organic and grass fed

1/2 onion, diced

4 teaspoons minced garlic (4 cloves)

1 tablespoon dried oregano

1/4 teaspoon red pepper flakes

1 (28-ounce) can crushed tomatoes (organic with basil)

1/4 teaspoon ground nutmeg

3/4 cup dry red wine (optional)
1 teaspoon Kosher salt

3/4 teaspoon freshly ground black pepper

3/4 pound dried whole wheat pasta, such as orecchiette or small shells

Note: I make without wine and it is still wonderful. I used whole wheat angel hair pasta; however, small shells would hold up better to this hearty sauce. You also could add another can of crushed tomatoes if you want the meal to stretch further.

Add the ground sirloin to a large skillet and cook over medium-high heat...

break up the meat with a wooden spoon, and cook until the meat has lost its pink color and has started to brown (about 5-7 minutes). Once the meat is browned drain the fat...

Rinse the meat using a colander under running water...

Add the meat to the slow cooker and add the chopped onion, garlic, oregano, red pepper flakes, crushed tomatoes, nutmeg, red wine if using and 1 teaspoon salt, and 3/4 teaspoon pepper...

This is the brand of crushed tomatoes I use, with basil...

Cook on low, about 5-7 hours...

Cook the pasta: Bring a large pot of water to a boil, add a tablespoon of salt and the pasta, and cook according to the directions on the box. I always cook one minute less than recommended for al dente.

When the pasta is cooked, drain and pour into a large serving bowl and top with the sauce.

This is a great recipe to double and freeze leftovers with noodles in individual portion sizes.

My mother went to the Netherlands...

To explore her heritage...

and the ways of life...

To see the windmills...

and the quaint farms...

To see where my great-grandfather was buried...

and where my grandfather was baptised...

To look out to the sea where he would have played when he was a little boy...

Someday, I hope I can take the same adventure.

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CHICKPEAS AND ROASTED RED PEPPER DIP- CLEAN EATING

2013-04-07T23:43:00.000-05:00

Chickpeas and Roasted Red Pepper Dip- Clean Eating

Adapted loosely from Smittenkitchen

1 15-ounce can of chickpeas, drained and rinsed
1 small jar roasted red peppers, or about 1 cup, drained
2 garlic cloves, minced (I use roasted garlic)
Juice from half a lemon
Salt and pepper to taste

Puree everything in a food processor until smooth. Add a little olive oil if it is too thick.

Serve with pita chips, chips or raw vegetables.

RAINBOW STAR CRAYONS

This was a fun (and messy) craft I did with the kids. We made rainbow crayons with old crayons pieces and a silicone star-shaped ice mold...

You will need:

5 metal cans (one for each color)

mold - I used a silicone star shaped ice mold

crayon pieces - ask preschool teachers

I made 10 rainbow star crayons with about 55 crayon pieces. I used one metal can which was a mistake because the colors blended so make sure you have one can for each color in your rainbow.

I also found it was hard to get the wax into the points of the star-shaped mold before it dried so using a heart shape or round shape mold may be easier.

Peel the paper off the crayons. The easiest way to do this is score the paper with a sharp knife right down the side of the crayon and it will peel right off.

Next, boil some water in a small pan. Put the group of red crayon pieces in the metal can and set in the pan with hot water. I used a wooden Popsicle stick to stir the crayons. Once the wax is melted, pour into the mold. Repeat the process for all the colors. Make sure each layer in the mold is dry before you add another layer. Let sit for a few hours until completely dry and cooled. I was impatient and we got to work coloring right away with warm crayons!

My kids LOVED these...

PRINTABLE RECIPE FOR CHICKPEAS AND ROASTED RED PEPPER DIP

PRINTABLE RECIPE FOR RAINBOW STAR CRAYONS

ROASTED TOMATOES, EGG AND CRUSHED CROUTONS- CLEAN EATING

2013-04-07T17:07:00.000-05:00

Today was leg day at the gym and it was horrible because I was so hungry. I couldn't focus on my workout, all I could think about was food and what I was going to eat when I was finished. When I got home, I rewarded myself with this lovely dish!

Roasted Tomatoes, Egg and Crushed Croutons- Clean Eating
Adapted loosely from barefoot contessa and smitten kitchen

1 pound tomatoes, small heirloom, cherry or grape
4 eggs
4 slices whole wheat bread
1 teaspoon minced onion
1 teaspoon minced garlic
1/2 teaspoon kosher salt
Freshly ground black pepper
olive oil
parsley

Hard Boil the Eggs:
In a medium sauce pan, set the eggs at the bottom and cover with water. Place lid on pan and bring water to boil. Once the water is boiling, immediately turn off heat and let eggs sit covered in pan for 10 minutes. After 10 minutes, drain the water in the pan and run cold water over eggs until they have cooled down and you are able to handle them while peeling.

Prepare the crushed croutons:
Preheat oven to 350 degrees F. Tear bread into chunks and mixed sized pieces/crumbs. Spread pieces on a rimmed baking sheet and sprinkle with onion flakes, garlic flakes, salt and pepper. Drizzle olive oil on top (about 2 tablespoons) until croutons are evenly coated...

Bake until golden brown and dry, about 15 to 20 minutes, stirring occasionally...

Remove from oven and set aside to cool slightly.

Roast the Tomatoes:
Preheat oven to 400 degrees F.

Cut the tomatoes in half...

place on a sheet pan and drizzle with olive oil (about 1 tablespoon). Sprinkle generously with kosher salt and pepper...

Roast for 15 to 20 minutes, until the tomatoes are soft...

Place the tomatoes and egg slices on a plate...

Add croutons and a little parsley. Serve hot or at room temperature...

New addition to our family...

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GRANOLA BARS- CLEAN EATING

2013-04-03T18:37:00.001-05:00

I love these granola bars, especially with the flavor of the tart dried berries (dried cherries are my favorite) and toasted coconut. They are crunchy and crumbly so I wrap them in parchment paper pockets that way I can eat them in the car when I am in a hurry and not make a huge mess. I simply cut a long strip of parchment, fold up the bottom edge over the bar and roll the paper around the bar, then tape the edge of the paper down and store all of them wrapped and ready to go in an air tight container.

Granola Bars- Clean Eating
Adapted from loosely from Ina Garten and smittenkitchen

Makes 12 to 16 granola bars

2 cups old-fashioned oatmeal
1 cup sliced almonds
1 cup shredded coconut, loosely packed (I used unsweetened)
1/2 cup toasted wheat germ or 1/2 cup chia seeds
2/3 cup honey
1 1/2 teaspoons pure vanilla extract
1/4 teaspoon kosher salt
1 1/2 cup dried fruit (dates, apricots, raisins, cranberries, blueberries, cherries, etc)

Note: I used dried cherries, blueberries, cranberries and chia seeds. This recipe is forgiving, like most granola recipes, use what you like and what you have on hand.

Preheat your oven to 350°F. Lightly oil a 9 by 13-inch or an 8 by 12-inch baking dish and line it with parchment paper.

Toss the oatmeal, almonds, and coconut together on a sheet pan and bake for 10 to 12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl and stir in the wheat germ or chia seeds. Reduce the oven temperature to 300°F.

Stir the honey, vanilla and salt together in a bowl. Add the warm toasted oatmeal mixture, and stir until it is well coated, add the dried fruit.

Pour the mixture into your prepared baking dish...

and press it down until the mixture is evenly pressed into the pan. This is an important step, make sure the mixture is packed as tightly as possible, otherwise the bar will fall apart.

Bake for 25 to 30 minutes, until light golden brown.

Cool for 2 to 3 hours before cutting into bars.

All those crumbles left from cutting the bars created a perfect bowl of granola for breakfast tomorrow.

Store in an airtight container at room temperature for a week or store in the freezer for a few months.

There were about ten does on our front hill this evening...

so I decided to run outside to the side of my house and sneak up on them to get some pictures. I was barefoot (I usually am), the ground was cold and a little wet. I was hopping from stone to stone on a path I have on the side of the house to avoid any mud and right when I turned the corner of the house I almost stepped directly on a Broad-winged Hawk eating a starling. I froze. I was about 5 inches away from him...he held his ground, so did I. Finally, he hopped backwards and flew up to a limb about 4 feet above me, all the while holding onto the dead bird.

At least I didn't disturb the deer's dinner...

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BLACK BEAN CONFETTI SALAD- CLEAN EATING

2013-04-03T09:33:00.001-05:00

This fresh black bean salad is simple to prepare, colorful and flavorful. Add yellow and orange peppers in addition to red and green peppers to make it even more vibrant. It is so versatile: enjoy as the main dish, a side dish or as an appetizer served with chips or fresh tortillas.

Black Bean Confetti Salad- Clean Eating

Adapted loosely from smittenkitchen

1 15-ounce cans black beans, drained and rinsed
2 bell peppers,mix of colors, chopped into a small dice
1 medium white onion, chopped into a small dice
Juice of one lime
2 tablespoons olive oil
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 teaspoon honey
pinch of cayenne
cilantro, optional

Mix beans, bell peppers and white onion in a large bowl. In a separate, smaller bowl, whisk remaining ingredients into a vinaigrette. Pour it over the bean mixture toss it well and adjust seasonings to taste. Enjoy!

One thing that I have always struggled with was drinking enough water during the day. I would always have a glass sitting out on the counter by the sink (just like my mom did when I was a kid) but often it would sit there ignored for majority of the day. Finally, I have found a way that keeps me on track...

This is how I get myself to drink a gallon of water every day. It feels so good when I make my mark every two hours. Silly, yes, but it works for me.

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SPINACH AND CHICKPEAS (ESPINACAS CON GARBANZOS)- CLEAN EATING

2013-04-02T22:44:00.002-05:00

This is pure comfort food to me! Perfect for the main course or as a wonderful side. It is a classic Spanish dish that is served in most Spanish tapas bars (or so I am told)!

Spinach and Chickpeas (Espinacas con Garbanzos)- Clean Eating
Adapted from smittenkitchen

1 15-ounce can of chickpeas, rinsed and drained
3 tablespoons olive oil, divided
1/2 pound spinach, washed
1 slice of whole wheat bread, crusts removed and cut in small cubes

2 garlic cloves, thinly sliced
1/4 teaspoon ground cumin
Pinch of red pepper flakes

1/3 cup tomato sauce
1/4 teaspoon smoked paprika
Salt and freshly ground black pepper
Lemon juice, to taste

Place a large saucepan over medium heat and add 1 tablespoon of olive oil. When it is hot, add the spinach with a pinch of salt (in batches, if necessary) and stir well.

Remove when the leaves are just tender, drain in a colander and set aside.

Heat 1 more tablespoon of olive oil in a frying pan over medium heat.

Toast the bread for about 5 minutes or until golden brown all over. Add the remaining 1 tablespoon of oil and the garlic, cumin and pepper. Cook for 1 minute more or until the garlic is nutty brown.

Transfer to a food processor or blender and puree. Return the mixture to the pan and add the drained chickpeas and tomato sauce. Stir until the chickpeas have absorbed the flavors and are hot. Season with salt and pepper.

If the consistency is a little thick, add some water. Add the spinach and cook until it is hot. Check for seasoning and serve with paprika on top, or on toasted bread (as the Spanish do).

Did you know that squirrels can live up to twenty years (in captivity)?! Most wild squirrels will only live for a few years and will die of starvation; so be nice to the hungry squirrels in your neighborhood and don't chase them away from the bird feeders!

This old guy is either blind or brave. He is oblivious of my dog...

Buddy has spring fever and wants at it...

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FAVORITE JUICE RECIPES- CLEAN EATING

2013-03-25T11:26:00.001-05:00

I am a huge fan of juicing; it is part of my regular diet. I also use it for a complete body cleanse/detox and I rely on it for when I am feeling run down with a cold creeping in on me. There is nothing like loading your body with micronutirients, vitamins, minerals, enzymes and antioxidants to make you feel healthy and full of energy.

Here is a link to some juicing documentaries from my Documentary List that I really enjoyed...(Fat Sick and Nearly Dead, The Beautiful Truth and The Gerson Miracle).

I use the Omega VRT350HD Low Speed Juicing System and I really like it.

When I am doing a detox, I will buy big bags of organic produce, especially apples and carrots. Talk to your local market, they should be able to special order large bags of produce for you and give you a nice discount on price.

If you don't have a garden or cannot afford to purchase everything organic, make sure you are at least purchasing everything off the Dirty Dozen List organic.

My daughter now begs to juice every day and I love it. It is so important to instill these healthy habits in children at a young age so it simply becomes their norm. I clean and chop and she puts everything into the juicer to make her concoctions. This weekend we made a rainbow of juices which they thought was great. We had fun sampling and trying to guess what all the fruits and vegetables were in each juice.

FAVORITE JUICE RECIPES
Adapted loosely from rebootwithjoe, choosingraw, fitday, juicemaster

The Pink Lady - the most beautiful rich burgundy hue, sweet and delicious. My daughter loves this but you have to be careful because this juice stains!
1 apple
1 beet- including stems and leaves
1/2 inch knob of ginger
1 cup pineapple, chunks

Mean Green Juice- The classic green juice recipe from Joe Cross from Fat, Sick and Nearly Dead.
1 cucumber
4 celery stalks
2 apples
6-8 leaves kale
1/2 lemon
1/2 inch knob of ginger

The Veggie Ginger- A classic veggie mix spiced up with the ginger.
3 large carrots
1 beet- including stems and leaves
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1/2 inch knob ginger

Baby’s First Green - The perfect elixir for kids or anyone who is new to green juice!
1 apple
2 carrots
1 cup pineapple, cubed
3-4 large stalks kale
1 cucumber

Sherbet Lemonade- Kid's favorite, simply juice apples and lemon and pour over ice.
2 Golden Delicious apples
1/3 of a lemon - wax free and with the rind
2 ice cubes

Apple Carrot- Kid's favorite
2 apples
5 carrots

Strawberry Orange-Kid's favorite
3 oranges, peeled but white pith can be left on
6 strawberries

The pulp looks as beautiful as the juice...

Let the guessing begin...

We also made puffy paint...

PUFFY PAINT
1 c. salt

1 c. all-purpose flour

1 1/4 c. water, plus more as needed

Food coloring

Glitter (optional)

Stir until combined with NO clumps. Add more water until you have desired consistency. You need it runny enough to squeeze out of bottle but not too thin otherwise it will not be puffy on the paper. Pour equally into squeezy bottles (available at beauty supply stores or craft stores) and add a couple drops of food coloring and mix. If you don't have bottles, small plastic sandwich bags with the corner ends snipped would also work.

Note: Paint will dry on the paper raised, hard, and gritty. The glitter will show once it is dried.

If you have leftovers it can be stored int he refrigerator until you are ready to use again.

PRINTABLE FAVORITE JUICE RECIPES

PRINTABLE PUFFY PAINT RECIPE

SLOW COOKER SESAME CHICKEN- CLEAN EATING

2013-03-24T19:50:00.001-05:00

Slow Cooker Sesame Chicken- Clean Eating
Adapted loosely from Emilylovesfood
Serves 4

2 organic, skinless chicken breasts
1 tablespoon onion flakes
2 garlic cloves, minced
1/4 cup honey
1/4 cup coconut aminos (or soy sauce)
3 tablespoons tomato puree/sauce
1/2 cup water
2 cups broccoli florets, to serve
2 cups quinoa, to serve
Toasted sesame seeds, to serve

Place the chicken in the slow cooker.

In a small bowl, combine the onion flakes, garlic, honey, coconut aminos, tomato puree and water. Mix and pour over the chicken. Cook on low for 4-6 hours. My slow cooker runs hot so 4 hours is enough time for me. You do not want dried out meat so make sure you adjust time as needed.

Twenty minutes before you want to serve-

Cook the quinoa:
Prepare the quinoa according to your package instructions.
This is how I make quinoa: I clean it under cool water and rub the seeds together for about 30 seconds, then rinse and repeat. Quinoa has a protective coating called saponin that will taste bitter if you don't rinse it off. Then I add 2 cups of the rinsed and drained quinoa and 3 cups water to a pot, cover with a lid and bring to a boil. Turn heat down to simmer and cook for 10 minutes. Fluff with fork. All of the water should dissolved.

Shred the chicken:
Remove the chicken from the slow cooker and shred with two forks. Return the shredded chicken to the slow cooker and stir with the remaining liquid.

Cook the broccoli:
Fill a steamer pot with 2 inches of water. Bring the water to a rapid boil then steam broccoli for 5 minutes.

Toast the sesame seeds:
In a dry frying pan toast the sesame seeds over medium heat for a bout 3 minutes. Shake the pan to make seeds do not burn. Immediately remove from heat once they are golden-brown and toasted.

Place the broccoli over the quinoa on plate and top with the chicken/sauce mixture and sprinkle with sesame seeds. Enjoy!

Hike by the river...

The kids thought it would be more fun if we took the muddiest path possible. We made it a ways and then we all started sinking and sliding so we had to turn back...

Cleaning his boots in the cold river...

Waiting patiently for me to get home and put out the bird seed. They come every afternoon at about 4pm.

PRINTABLE RECIPE

FROSTY PAWS DOG TREATS

2013-03-23T10:29:00.001-05:00

My dog goes CRAZY for these treats. I made two flavors: peanut butter and pumpkin. From all the sources I checked, yogurt seems to be perfectly safe for dogs and and good for their digestive system but ask your vet first if you are concerned. I made small bite-sized star shaped treats out of silicone ice cube molds for a quick treat and I made larger treats by partially filling ramekins for when he needs a little busy time.

FROSTY PAWS DOG TREATS

3 cups (24 oz) plain all-natural Greek yogurt (perfect for when you are pushing the expiration date)

3/4 cup creamy peanut butter or 1/2 cup pumpkin puree

Glass ramekins, freezer safe containers or ice cube trays

Mix the ingredients together and fill ice cube molds...

or glass ramekins. And freeze.

My dog is about 100 pounds and it takes him a good 15 minutes to lick this ramekin clean.

This is a perfect snack for dogs who are nervous and need a little busy time or for dogs who get distressed when you leave the house. I use this for my dog when people stop over and he is WAY too happy to greet them.

Good Boy...

We took a road trip...

to my father's land...

The birds were in perfect spring chorus; robins chirping, geese honking, crows cawing and eagles screeching.

The eagles were also soaring...amazing!

These are two juvenile eagles, under the age of four, their tail and head feathers have not changed to white yet. They were gliding, swooping and chasing each other in a beautiful flight display. Eagles pick their partners for life.

This one is mature...

Complete serenity...

Keep your eyes up to the sky, they are making a come back!

There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep sea, and music in its roar:
I love not man the less, but Nature more,
From these our interviews, in which I steal
From all I may be, or have been before,
To mingle with the Universe, and feel
What I can ne'er express, yet cannot all conceal.
~George Gordon Byron

PRINTABLE RECIPE

SALMON SALAD WITH AVOCADO AND EGG- CLEAN EATING

2013-03-21T21:01:00.000-05:00

I love salmon, probably my favorite source of protein. Many nights my husband comes home from the restaurant and brings me wild caught salmon. I can usually eat half the fillet so often there are leftovers in the refrigerator. This is one of my favorite ways to use the leftovers. But first a little info on what is coming to a supermarket near you...

AquaBounty Technologies out of Panama have successfully created a genetically engineered salmon (AquAdvantage® Salmon, aka: AAS). This new species was created by crossing the DNA of 3 fish: Atlantic salmon, Chinook salmon and an eel like fish called ocean pout. AquaBounty Technology boasts their fish will grow twice as fast as conventional Atlantic Salmon.

The company claims it is “an environmentally sustainable alternative to current farmed salmon. AAS will be grown as sterile, all-female populations in land-based facilities with redundant biological and physical containment. As a result, AquAdvantage® Salmon cannot escape or reproduce in the wild and pose no threat to wild salmon populations.”

This salmon will be the FIRST transgenic animal to enter our food supply and not only that it will NOT require labeling. Unfortunately, the Obama administration has given preliminary approval but there has been an extended public comment period that will last until April 26, 2013. I urge you to leave a comment on the FDA's website to STOP transgenic animals being sold as food.

Watch more on a segment that ABC aired:

SALMON SALAD WITH AVOCADO AND EGG- CLEAN EATING

3-4 ounces of wild caught salmon, (leftovers)
1 hard boiled egg (recipe here)
1/2 avocado
salt
pepper

Mash everything together, taste and season. Eat as is...I prefer on toast.

Perfect dinner with the Roasted Red Pepper Dip and carrot sticks.

PRINTABLE RECIPE

ROASTED RED PEPPER DIP- CLEAN EATING

2013-03-20T20:36:00.002-05:00

I love this dip, it is so easy and it tastes good with everything! I especially love it with carrot sticks; however, veggies like celery, radishes, cucumbers and peppers would all be great. And don't forget pita, pita chips or crackers...you get the idea.

ROASTED RED PEPPER DIP- CLEAN EATING
Makes about 3/4 cup of dip

1 red pepper, roasted or a 7-ounce jar of roasted red peppers, drained
1/2 cup walnuts or pecans, roasted
1 garlic clove, minced (I use roasted garlic but raw is fine)
2 teaspoons of olive oil
1 teaspoon of onion powder
salt

Preheat the oven to 400 degrees F. Place the clean pepper on baking sheet. Roast, turning occasionally until the skins are charred and the pepper collapses. (Skip this step if you are using the jar of roasted red peppers).

Once the skins are charred, place the pepper in a Ziploc bag to allow to sweat, for 10 minutes minimum. You can let it sit much longer if you want and then you probably won't burn your fingers like I do. Peel the charred skins from the pepper and then remove seeds and set aside.

Preheat oven to 350 degree F. Roast nuts on a baking sheet for about 10 minutes, stirring frequently.

Put everything in food processor and puree, scrape sides occasionally to make sure everything is blended. Add more olive oil if it is too thick. Taste and add more salt or onion powder if needed.

Now throw some dip in a little mason jar, along with some carrot sticks...

store in the refrigerator and you have a quick grab-and-go snack for tomorrow...

This evening I had two deer come investigate my birdseed wreath...they like it :)

PRINTABLE RECIPE

BIRDSEED WREATH

2013-03-19T10:11:00.000-05:00

The sun is shining and the birds are singing today...

BIRDSEED WREATH
adapted from martha stewart and the mother huddle

8 cups of birdseed
1 cup water
2 packets of Knox unflavored gelatin
cooking spray
Bunt pan or other mold with a hole in the center
Hemp or ribbon

Note: adjust recipe for the size of your mold...

In a large bowl mix 1 cup water and gelatin together, until the gelatin dissolves.
Add 8 cups of the bird seed and stir. Let the geletin sit for a few minutes and stir again, you want all the seeds to be wet.

Spray the bunt pan well, then scoop the seed into the pan. Press the seed down with a spoon or spatula.

Chill for at least two hours in the fridge or let dry out on the counter for 24-48 hours. I made this wreath when it was 10 degrees F; I refrigerated it for 2 hours then hung out on the tree and it was fine however, if you are in warmer weather you may want to try drying it out for 24-48 hours to make certain the seeds are stuck together.

Get a long piece of ribbon wide enough to hold the weight of the wreath or use a few hemp stings and tie to a branch outside your window.

Waiting his turn...

PRINTABLE RECIPE

KIWIFRUIT POPSICLES (KIWI POPS)

2013-03-18T21:27:00.000-05:00

These are delicious, not necessarily healthy but wonderful for a once in a while treat. Who would have known that frozen kiwifruit (kiwi) was so good?! I tried this with frozen banana pieces and pineapple chunks as well but they didn't even come close to the kiwi pops!

For maximum health benefits use a good dark chocolate with cocoa content of 65 percent or higher. "Flavanoids in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease. Flavanoids — which are more prevalent in dark chocolate than in milk chocolate or white chocolate — also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes, stroke and heart attack." (mayoclinic.com)

Kiwifruit is a rich source of vitamin C, vitamin K, vitamin E, fiber and once again flavonoids. (Fruitsandveggiesmorematters.com)

KIWIFRUIT POPSICLES (KIWI POPS)
adapted from show food chef
Makes 12

3 kiwi, peeled
6 ounces dark chocolate (6 squares), 65% or higher cocoa content
1/2 cup coconut oil

Cut each peeled kiwifruit into 4 round disk shapes, so you have a total of 12 disks from the three kiwifruit. Insert a popsicle stick into the kiwi disks.

Place on a baking pan lined with parchment paper and freeze for a few hours or until frozen.

Now melt the chocolate and the coconut oil in a double boiler. If you don't have one just fill a pan with about 1 inch of water and bring to a simmer, set a metal bowl or another pan over the pan simmering with water and melt the chocolate and oil in the bowl/pan making sure not to let water or steam touch the chocolate. Stirring constantly until the chocolate is melted. Turn off heat.

Take the frozen kiwi popsicles out of the freezer and dip each one in the chocolate.

It will harden almost immediately so you can hold in in your hand, rotating until the chocolate is set and dried.

Set on a serving plate and continue for all popsicles.

You can eat immediately or refreeze.

A bitter cold day today; stuck inside...so we made a maze with masking tape for the cars and monster trucks...

PRINTABLE RECIPE

SWEET POTATO FRIES- CLEAN EATING

2013-03-15T11:36:00.000-05:00

Let's talk briefly about Genetically Modified foods (GM foods, or biotech foods), it is a depressing topic for me, but it's important. GM foods are foods derived from Genetically Modified Organisms (GMOs). Through genetic engineering, changes are made to the subject's DNA by introducing a new piece of DNA called rDNA that has been created in a laboratory or obtained from other organisms. For instance, crossing tomato DNA with an arctic flounder fish rDNA to create a cold-weather resistant tomato crop, or altering fruits such as bananas to be carriers for vaccines, or crossing a fish with neon corral to make it glow...just because they can.

It has been estimated that 75% of all processed foods on our supermarket shelves, from soda to grain products, cereal to soup, crackers to condiments, contain genetically engineered ingredients. Nearly every processed food product with a corn or soy ingredient in it is a GM food. nbcnews

Meat is also being experimented with but not to worry (sarcasm), according to the FDA, "Only food from Genetically Engineered animals that is safe to eat will be permitted into the food supply." (FDA)

The US is infiltrated with GM foods and amazingly does not enforce the labeling of these foods. Go to www.justlabelit.org to learn more and to sign a petition and get information on contacting the FDA and congress.

Until our government acts, the only option we have is to look at the produce sticker on fruits and vegetables and even that is not foolproof but is the best we have for now. Next time you go shopping looks at your produce stickers. Notice the stickers on fruits and vegetables have a 4 or 5 digit code.

If your produce sticker has...

4 digits, it indicates conventionally grown, but not organic produce.
5 digits, and begins with a 9, it indicates organically grown produce.
5 digits, and begins with an 8, it indicates genetically modified produce.

This sweet potato's produce sticker says "94091"; it is organically grown.

Just remember...

Five digi 9, is mine!
Five digi 8, I hate!
4 is a bore!

I love this video..."These things are a painting, they are not the painter. These things are a design, not the designer."

SWEET POTATO FRIES- CLEAN EATING
Serves 2

1 large sweet potato
olive oil
garlic flakes, dried
onion flakes, dried
salt
pepper

Place the baking pans in the oven and preheat oven to 450 °F.

Cut the sweet potato up into whatever size you like, I prefer shoestring because I like them thinner and not as soft.

Put all the sweet potato pieces in a bowl and drizzle with a little olive oil (about a tablespoon), sprinkle with garlic flakes, onion flakes, salt and pepper. Toss to coat.

Pull out the hot baking sheets and working quickly spread the fries out so are in one layer and don't touch. Bake for 15-20 minutes or until golden brown.

PRINTABLE RECIPE

WHOLE WHEAT HONEY OAT QUICK BREAD- CLEAN EATING

2013-03-14T14:32:00.000-05:00

My son is three and super picky. If he had a choice he would dine on pop tarts, peanut butter sandwiches and chocolate milk all day, every day for the rest of his life. I try everything to get him to try new things but he prefers most food to be in the color palette of brown. If I want/need him to eat something healthy I have to usually puree it and hide it in his limited diet. Unfortunately, he can usually detect it and proceeds to then spit it out! Little stinker...

Cleaning up his diet has been a challenge. There have been MANY tears cried over the sad loss of brown sugar pop tarts and many more tears cried over the beloved chocolate milk. But we are getting there, slowly. Right now he is living off of peanut butter sandwiches and oatmeal. So I am tackling the bread today and cleaning it up.

I always bought fresh bread at the bread store so at least it wasn't laden with preservatives but even the fresh wheat bread I was buying was made with part white flour/whole wheat flour and of course refined white sugar.

This recipe is perfect for me for one reason...I hate waiting for dough to rise. I wish I loved the process of making bread, it seems like such a beautiful art, but I hate it. It takes so long. When I bake, I like to make a mess then clean it up and I feel like with bread my kitchen is in disarray for hours on end. So when I ran across this quick bread recipe and I knew it was for me.

This is not a light airy bread that you are going to get with a yeast bread. This is dense and heavy, similar texture to a banana bread so it won't work real well as sandwich bread but it is great warmed up or toasted with a little nut butter on it.

WHOLE WHEAT HONEY OAT QUICK BREAD- CLEAN EATING
Adapted slightly from eatingwell
12 slices

1 cup old-fashioned rolled oats (not instant), plus 2 tablespoons, divided

2 1/3 cups whole-wheat flour, or white whole-wheat flour (see Tip)

2 1/4 teaspoons baking powder

1/4 teaspoon baking soda

1 1/4 teaspoons salt

8 ounces (scant 1 cup) nonfat or low-fat plain Greek yogurt

1 large egg

1/4 cup olive oil

1/4 cup mild honey

1 cup cup nonfat milk (I used 1 cup coconut milk)

Position rack in middle of oven; preheat to 375°F. Grease a 9-by-5-inch (or similar size) loaf pan with olive oil.

In a large bowl, thoroughly stir together whole-wheat flour, baking powder, baking soda and salt.

In another bowl, using a fork, beat 1 cup oats, yogurt, egg, oil and honey until well blended. Stir in milk.

Gently stir the yogurt mixture into the flour mixture just until incorporated but not over mixed (excess mixing can cause toughening). The batter will be thick.

Immediately scrape the batter into the pan, spreading evenly to the edges. Sprinkle the remaining 2 tablespoons of oats over the top of the batter.

Bake the loaf until well browned on top and a toothpick inserted in the center comes out clean, 50 to 55 minutes. (It’s normal for the top to crack.) Let stand in the pan on a wire rack for 15 minutes. Run a table knife around and under the loaf to loosen it and turn it out onto the rack. Let cool until barely warm, about 45 minutes.

Tip: Make Ahead Tip: Store cooled bread, tightly wrapped, for up to 1 day at room temperature. If desired, warm (wrapped in foil) at 375°F before serving.

Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.

PRINTABLE RECIPE

CRANBERRY CHIA ENERGY BARS- CLEAN EATING

2013-03-12T23:05:00.000-05:00

If you like walnuts and cranberries, I think you will like this energy bar. However, it is highly adaptable so choose whatever flavor combinations sound best to you...maybe almond butter and dried cherries or possibly peanut butter with dried apples and raisins. This energy bar is soft, sticky and naturally sweet...loaded with nuts, seeds, fiber, protein and natural fats. Perfect little on-the-go snack.

Cha Cha Cha Chia - (I hate that my brain sings that song every time I look at chia seeds!)

I have jumped onto the chia bandwagon...I sprinkle them on granola, in yogurt, on my smoothies and fresh juice, on salads and add them to baked goods.

I use both chia and flaxseed but have been leaning more towards chia lately. Chia and flaxseed are both nutrient rich; high in plant-based omega-3 fatty acids, rich in dietary fiber, antioxidants, vitamins and minerals. However, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Flaxseed should be ground so it is easier for your body to digest. It is possible that whole flaxseed could pass through your intestine undigested, which means you won't get all of the health benefits it has to offer. mayoclinic.com

Flaxseed has a similar nutrition profile to chia although it contains slightly less omega-3 fatty acids and half the amount of protien, but flaxseed has the added benefit of containing lignan phytonutrients - which have antioxidant and other properties. There have also been some studies showing potential benefits of flaxseed for the health of the prostate gland and possible benefits for the cardiovascular system. whfoods.org

I have a new love in my life...and his name is Rufus.

Cranberry Chia Energy Bars- Clean Eating
Adapted from Inspired Edibles
Makes about 8 bars or 16 squares

1 cup raw almonds or any nut of choice
1/2 cup dried, pitted dates, that have soaked in boiling water for 2 minutes to soften (you can substitute dried cherries or figs)
1/3 cup walnut butter or nut butter of choice
3 tablespoons chia seeds
1 teaspoon pure vanilla extract
1 tablespoon honey or pure maple syrup
1/4 cup dried cranberries

To make walnut butter or any nut butter you simply process nuts until they form a ball in the food processor. Here is a detailed recipe for Walnut Butter.

Place almonds in blender or food processor and blend for about 30-60 seconds or until nuts are fairly well ground. Add well-drained dates, walnut butter, 2 tablespoons of chia seeds, vanilla and honey/maple syrup blending until the entire mixture is well combined.

Important: You want to make sure that the mixture is sticky - if it is too dry, add a touch more nut butter. If the mixture is too wet, add more dry nuts/seeds.

Place a piece of wax or parchment paper into an 8" x 4 loaf pan.

Pour mixture into loaf pan, cover it with wax paper and press it down and into the corners of pan using the bottom of a flat glass or flat dish or fingers.

Sprinkle the surface of the mixture with remaining tablespoon of chia seeds and cranberries...

press down gently so that they adhere to the surface.

Place the pan in the fridge and allow the mixture to gel into a singular slab for about 1 hour or so.

To slice bars: remove the pan from the fridge and gently lift the wax/parchment out of the pan and onto a cutting board.

Slice the slab into 8 bars or 16 squares. Store any remaining portions in the fridge.

PRINTABLE RECIPE

WALNUT BUTTER- CLEAN EATING

2013-03-12T22:45:00.001-05:00

Tips for making nut butters

Choose fresh, unsalted plain roasted or unroasted nuts.
Store nuts in the freezer because the natural oils in the nuts can go rancid over time.
Nuts that make great butters: Macadamia, Peanut, Cashew, Almond, Hazelnut, Pecan and Walnut.
The nut butter will firm up in the refrigerator.
Add flavor with honey, maple syrup, salt, vanilla, cocoa, cinnamon or cardamom.
Add a little nut oil for a creamier consistency; some nuts have a higher oil content so they will naturally make a creamier nut butter, like Macadamia.
Roast nuts for a deeper flavor and creamier texture; roasting releases oils. Bake on a sheet at 350 degrees for 10-15 minutes, stirring frequently. This is really important with walnuts because walnut butter can be a little bitter due to the flavor of the skins but the walnuts' flavor will mellow with roasting.

WALNUT BUTTER- CLEAN EATING
Adapted from simplebites
Makes 1 1/2 cups

1 1/2 cups walnuts, roasted
generous pinch of salt
honey

Roast the walnuts on a baking sheet at 350 degrees for 10-15 minutes, stirring frequently.

Place the walnuts in the food processor fitted with the regular cutting blade.

Process the nuts. After about 30 seconds it will begin to resemble graham cracker crumbs. After about 45 seconds stop the machine and scrape down the sides of the bowl.

Continue processing. After about 1-1/2 minutes, the ground nuts will come together into a ball.

Taste the nut butter and add the seasonings, adjusting as you see fit. Some people like a sweeter or a saltier product. Make it the way you like it.

Add seasonings if desired and pulse until it reaches the desired consistency.

Store your nut butter covered in the refrigerator.

This Walnut Butter works great in my Cranberry Chia Energy Bars recipe.

PRINTABLE RECIPE