Eating with Purpose

Creamy Berry Buckwheat

Kristin Kons — Mon, 13 Feb 2012 22:35:57 +0000

I had to share this recipe in time for Valentine’s with the beautiful pinks, reds, and purples… and creamy, sweet taste! Not only is it a fun color that kids love, but it helps to strengthen the immune system and warm the bones on a cold winter’s morning.

Creamy buckwheat is a perfect substitute for oatmeal! Buckwheat is a seed, not a grain and a complete protein. It’s loaded with antioxidants (to keep us looking young) and fiber (to keep us looking trim). I also use my secret ingredient, kombu. A seaweed with no fishy taste, but lots of nutrition! It helps to nourish and boost energy, making it the perfect addition to a healthy breakfast.

Creamy Buckwheat cooks up in 10 minutes, so it’s the perfect option to get a healthy breakfast in a hurry. It’s also great to make ahead of time and just heat up in the morning.

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Chocolate Chia Tapioca with Coconut Whipped Cream

Kristin Kons — Wed, 08 Feb 2012 00:48:07 +0000

Lately this has been my favorite quick, healthy dessert… and sometimes even my breakfast, with no guilt involved because it is completely sugar-free! In the past, a holiday like Valentine’s Day would roll around and it would be my excuse to go crazy and eat whatever I wanted. I wouldn’t start out with that mentality, but after just one bite of sugar it’s like I turned into an unstoppable sugar-holic!

Now I can control my sugar cravings, they don’t control me! I don’t have the relentless physical sugar cravings I once did, thanks to Phase 1… now it’s more of a mental thing and I always make sure I have healthy options like this creamy, chocolaty tapioca pudding to satisfy me… nourishing my mind and body.

What I love most is that you can keep this already made up in your refrigerator and it’s a perfect treat to pull out when you want it. It’s rich and nutrient dense with the chia seeds and coconut milk.

I prefer the canned coconut milk vs. carton coconut milk for two reasons:

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Curried Cabbage with Chicken

Kristin Kons — Sat, 04 Feb 2012 00:03:02 +0000

Now hear me out, I have a decadent, chocolaty Valentine’s dessert coming up in a few days, but first we need to eat our veggies… you’ll be blown away by how tasty this is! I’m always looking for ways to add more raw vegetables into my diet… that I actually am excited to eat. In the winter months I usually don’t crave raw vegetables, but the warming effect of these spices make it a satisfying winter salad. This is definitely my favorite way to eat cabbage. This recipe is bursting with flavor… it’s crunchy, salty and tangy with the perfect blend of spices!

I happen to love curry, but if you don’t, seriously give this a try, it actually doesn’t taste much like curry at all! Curry is a blend of potent health promoting spices, (...)
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Almond Flour

Kristin Kons — Mon, 23 Jan 2012 21:51:48 +0000

Almond flour is definitely a star in grain-free, gluten-free baking. Yes, pancakes, muffins, cakes and flatbread can all be transformed into a healthy option! The term almond flour and almond meal are often used interchangeably. Depending on the brand, sometimes they are the same and other times they are not… we wonder why there is so much confusion out there!

How to select:

The main factor to look for when purchasing almond flour for my baking recipes is that it is blanched. This simply means the skin was removed. I usually would not approve of this because I like to eat food in it’s most whole form… but for baking it’s important. Blanched almond flour produces a lighter, fluffier texture that is so important when trying to replicate our family favorites. While unblanched almond flour (often referred to as almond meal) does have a slightly higher nutrition profile, it produces a heavier denser product… which is usually undesirable. Almond meal on average is more coarse, therefore impacting the texture of the finished product as well.

So since the terms almond flour and almond meal are often used interchangeably, different brands could produce slightly different results in your baking. (...)
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Nourishing Detox Broth

Kristin Kons — Sun, 15 Jan 2012 16:16:59 +0000

I know many of us are still trying to de-puff and get back on track after the holidays. Not only that but, we might be feeling a little run down and having a hard time fighting off that cold. Have no worries this broth is soothing and healing, just like grandma used to make… it will have you feeling better in no time!

Making bone broth was one of my most favorite things I learned in cooking school. I had no idea something so easy to make could have such incredible healing power! Now don’t get me wrong I buy broth most of the year, but in the winter there is nothing more strengthening and replenishing for the body. This is one of my secret weapons to(...)
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Phase 1 Food Special… don’t miss it!

Kristin Kons — Tue, 10 Jan 2012 02:48:51 +0000

Comfort Foods Made Healthy

Looking for some healthy quick, easy recipes… that are kid friendly too? Tune into “Know The Cause” tomorrow, Jan 10th for the Phase One Food Special! I’ve shared some BRAND NEW recipes that you can get at www.KnowTheCause.com and if you miss the show live catch it online right here. A whole 30 minutes all about how to make healthy food indulgent and delicious!! Let me know what you think… I’d love to hear from you!

Smoked Almonds

Kristin Kons — Wed, 28 Dec 2011 20:04:13 +0000

Warning: these are addictive! This crunchy, salty snack is the perfect addition to a New Year’s party… and it’s quick and easy! Nuts are loaded with fiber and healthy fats that fill you up and keep you satisfied, so you’re not as tempted to snack on the junk.

When you get your calories and fat from whole, unprocessed foods the body rejoices and puts it to work instead of storing it on the thighs. The spices serve a purpose too – they help to rev up the metabolism, which is always a plus! So, there’s no guilt to be felt when you indulge in this party snack!

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Smoked Almonds

Crunchy, salty, slightly spicy and highly addictive… the perfect party food that everyone loves, but will never know is healthy!!

Ingredients

2 tablespoons mac nut oil or olive oil
2 teaspoons smoked paprika
1 teaspoon sea salt
¼ teaspoon garlic powder (NOT garlic salt)
¼ teaspoon ground chipotle chili powder
 1/8 teaspoon cayenne pepper (optional, if you like it spicy)
3 cups (1 pound) raw almonds and/or pecans

Directions

Preheat oven to 350º
In a medium bowl add the oil, smoked paprika, salt, garlic powder, chili powder and cayenne. Stir to combine and make a paste.
Add the almonds and/or pecans and stir until they are evenly and thoroughly coated. This takes about 3-4 minutes to get nuts evenly coated with spices… so stir, stir, stir.
On a cookie sheet with parchment paper place the almonds in a single layer.
Bake for 10 to 15 minutes, opening the oven to shake the cookie sheet to turn the nuts over every few minutes. Make sure the nuts are in a single layer when you return them to the oven.
Remove from oven when the nuts are fragrant.
Allow the nuts to cool for about 10 minutes.
Once completely cooled store in a glass mason jar with lid in pantry.

Quick Notes

Smoked paprika is essential in this recipe, regular paprika can’t be substituted. You can find smoked paprika in the spice section in most grocery stores, health stores or specialty shops like Williams Sonoma.

Chipotle chili powder is my favorite for this recipe, but regular chili powder will work great too.. it will just give it a different flavor.

Here’s to a happy, healthy new year… Happy New Year to you all!

How To Cook Butternut Squash

Kristin Kons — Wed, 14 Dec 2011 18:42:02 +0000

This video is for all of you potato lovers who need a healthier side to go along with your meals! A butternut squash can seem a little intimidating, but it is quite easy to prepare and very nutritious.

Click here to view the video on YouTube.

Simple Flatbread

Kristin Kons — Sat, 03 Dec 2011 14:23:08 +0000

For most people taking bread out of the diet seems impossible! Believe me, I love it just as much as the next person, but after taking grains, gluten, yeast and sugar out of the diet I saw a profound impact on my health. After the initial shock of taking this staple out, I began to feel better and my cravings drastically subsided.

There really are not very many options on the market that don’t have these 4 main ingredients. Sure you can find gluten-free, but that really means very little. These substitutes are usually loaded with corn, yeast and sugar. Determined as I am (stubborn as my husband puts it), I was out to find a delicious, healthy option. Elana from Elana’s Pantry is the queen of almond flour. Her bread recipe was delicious. I decided to tweak hers and set out to make a bread that had a lighter texture and cooked quickly. After many variations, I have found a winner. This is one of my most requested recipes!

As I always say, healthy eating is not just about taking things out of the diet, but adding in satisfying, nutrient-dense options that promote health, but also fills the need for our familiar comfort foods. This is the key to making it a lifestyle instead of a New Year’s resolution. The beauty about this gluten-free, Phase 1 bread recipe is that it is quick and easy to make and you can tailor the seasonings to your liking. No kneeding or rolling required, just spread the batter onto parchement paper, pop it into the oven and it’s done in just 8 minutes! This versatile grain-free bread can be made into a sandwich, use it as a side with a steamy cup of soup (like my Immmune Boosting Broccoli Almond Soup) or use it like pita to dip into your favorite hummus or pesto.

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Simple Flatbread

Quick and easy! This simple flatbread is sure to satisfy your bread cravings. It is Phase 1 friendly, gluten-free, grain-free and yeast-free.

Ingredients

1 ½ cups blanched almond flour
¾ cup tapioca flour
1/3 cup (2 TBS whole seeds) ground flax or ground chia seeds
1 teaspoon xylitol or raw honey or 7 drops liquid stevia
½ teaspoon baking soda
½ teaspoon sea salt
3 organic eggs
1/3 cup plain organic yogurt, preferably full fat or low fat
Any dried herbs with sea salt– Italian seasoning, Frontier Adobo Seasoning blend (my favorite!), or whatever seasoned salt you like

Directions

Pre-heat oven to 350º
In a large bowl, combine almond flour, tapioca, ground flax or chia, xylitol, baking soda and salt.
In a small bowl, blend eggs and yogurt with an electric mixer for about 30 seconds.
Add the egg mixture into the dry ingredients and use mixer or stir to combine until it forms a sticky, wet dough.
Pour batter onto a 12×16 jelly roll pan/cookie sheet lined with parchment paper or a silicon baking mat. Smooth batter out with a spatula over the entire surface area, so it is thin and even.
Sprinkle herbs of choice and sea salt (if you’re using a salt-free seasoning blend) evenly over dough.
On center rack of oven, bake at 350º for 8 minutes, or until a toothpick inserted into the center comes out clean. Don’t over bake or it will be too dry.
Cool and cut into desired size. I like using a pizza cutter to do this.

Quick notes

Storage: I wrap my bread in parchment paper and then seal it in a Ziploc bag. I prefer to store mine in the refrigerator to keep it fresher for longer.

Freezes beautifully in parchment paper and a ziploc.

The number of servings vary depending on what you are using it for and how big the slices are.

Phase 1 Friendly

Variations

Make a sandwich with pesto, turkey, tomato and spinach or toast it and top with some almond butter.

Use it as an appetizer or side and dip it into some olive oil mixed with some herbs and spices, hummus or just a little butter. Use your imagination the possibilities are endless!

Mashed Cauliflower

Kristin Kons — Tue, 22 Nov 2011 06:38:29 +0000

Cauliflower is a wonderful substitute for mashed potatoes! But often times it turns out more like a runny puree than thick creamy potatoes. With these few simple tricks you can preserve the nutrition of the cauliflower AND have a mashed potato-like consistency that will satisfy even the most skeptical critic.

One of the main reasons many people do not enjoy cauliflower is because it is often improperly cooked and overcooked, which makes it mushy and smelly… like rotten eggs, which is not exactly appetizing. We all know that cauliflower is healthy for us to eat, but for most, you won’t find this on the weekly grocery list. Cauliflower is best known for it’s anti-cancer properties. It’s also high in vitamin C, which we can all use to help strengthen our immune system.

Follow these 3 simple tricks to make cauliflower work for you:

After you cut cauliflower into florets, let it sit 5-10 minutes to enhance the health benefits. This works for garlic too! Cutting into the cauliflower activates enzymes, which converts some of the nutrients into their active forms… intensifying the healing properties.
Sauté cauliflower. Both steaming and boiling increase it’s water absorption…which leads to a runny consistency. But this is the least of our worries, it loses flavor (ok, some might think this is a plus). Vitamins, minerals and phytonutrients are also greatly diminished. I think sautéing is actually easier anyway.
Cook for only 5 minutes. This will prevent it from becoming mushy and releasing the chemical compound that smells like rotten eggs. The more of this compound that is released the more intense the cauliflower flavor becomes. This is what people most often dislike.

The secret ingredient to really make these like mashed potatoes is coconut flour. Ok stay with me… I know this sounds odd, but this helps to really thicken the cauliflower up, while lending a slightly sweet flavor that gives it that potato taste. Coconut flour is also super high in fiber, which helps us to feel satisfied while eating less.

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Mashed Cauliflower

A great substitute for mashed potatoes… thick, creamy and delicious!

Ingredients

1 medium head cauliflower, about a pound
1/3 cup vegetable broth (sugar and yeast free)
3 tablespoons sour cream or plain greek yogurt
3 tablespoons organic butter
½ teaspoon sea salt or Mama Garlic salt by Frontier
½ teaspoon pepper, or to taste
1 clove of garlic, minced (optional)
1-2 tablespoons coconut flour, for desired consistency

Directions

Cut cauliflower into florets and let it sit for 5-10 minutes.
Add 1/3 cup veggie broth to a medium saute pan over medium-high heat.
When the broth starts to steam, add the cauliflower and cover. Set timer for 5 minutes.
Place all ingredients into a food processor and process until smooth. Or if you don’t have a food processor add ingredients into a large bowl and mash with a potato masher.
If it doesn’t seem creamy enough just add more sour cream/yogurt or butter.

Quick notes

I really don’t measure. I just adjust it to my taste and consistency. If it tastes too much like cauliflower you need to add more pepper and a little more butter or sour cream/yogurt. It could also be because you overcooked it.

Phase 1 Friendly

Variations

If using fresh garlic, to mellow the flavor add it to the cauliflower during the last few minutes of cooking. Stir in pesto or a sprinkle of curry powder for a gourmet twist!

Number of servings (yield): 4

As you can see from the above tips, if a food is not properly prepared it can really be a turn-off. So keep an open mind and try preparing it the right way and you just might be surprised at how amazing it tastes!