~ Naomi's Nutrition Nook ~

Dark Choco-Apple Flap Jacks (GF/Vegan)

2014-03-04T17:09:00.001-08:00

Ingredients

My Daughter Made This Recipe - Its So Easy!

See How It Should Look!

Serves: Yields 10-12 4″ Pancakes

Ingredients

1 cup of gluten free all-purpose flour
1 Tablespoons flax
2 Tablespoons maple syrup (or raw honey)
2 teaspoons aluminum-free baking powder
2 teaspoons ground cinnamon
1 teaspoon vanilla
¼ teaspoon salt
¼ cup of unsweetened applesauce
1 cup of milk (or preferred nondairy sub – we use coconut milk)
*Add 1/4 of a Diced Apple and A few TBS. Dark Chocolate Chips

*For extra protein you can add 2 TBS of your favorite protein powder

Instructions

In a medium size mixing bowl, mix together flour, flax, baking powder, cinnamon, and salt.
Add vanilla, maple syrup, applesauce, and milk. I added my milk first a ½ cup- mixed, then a ¼ cup at a time there after to make sure it wasn’t too runny. Add Apples and Dark Chocolate Chips.
Mix until you get the lumps out of the batter. You don’t want it to be too thick or too runny. There’s a happy medium and 1 cup should be just about right.
On a heated griddle or pan on your stove top (medium heat), begin to cook flap jacks about a ¼ cup of the batter for each one.
Cook 1-2 minutes until they start to bubble and can edges easily flip.
Flip over and cook other side.
Serve warm with fresh fruit toppings, powdered sugar, coconut creme or for extra protein add some of your favorite nut butter. You can also freeze for later, or pack them up for lunch!

I hope you enjoyed this recipe!

Follow me on FACEBOOK and Subscribe to my YOUTUBE channel!

Stay Healthy!

Ghoul Caramel Apples: Halloween Treats

2013-10-05T20:58:00.001-07:00

Apple season is upon us and the weather is changing! Fall is officially in full force (according to the weather up north)...I was excited to get to try my hand at making an old traditional Fall favorite tonight

(For the 1st time), and of course - put my own spin on it!

Try these delicious Fall or Halloween treats with your kids - they will love getting to choose from a variety of silly topping to decorate their own apples.

Ghoul Caramel Apples:

6 Apples

1 bag of caramels

a dab of vegan butter

1-2 tbs. Coconut Milk

A variety of toppings

Craft Wooden Skewers/sticks

Wax paper

Small pan

Cake pan (for finished apples to go in fridge)

Slowly add caramels into a small pan on low heat - Add a dab of vegan butter and 1 tbs coconut milk - stir continuously until the caramel is fully melted.

Continue this process with about 1/2 cup caramels at a time, until all are melted. The most amount of coconut milk you will need is 2tbs. If you've added that - don't add anymore, or the caramel will be too runny...melt all the caramel in the pan.

Now we are ready to dip our apples

(Which need to be chilled in the fridge, to help caramel stick)

Remove the stem from your washed apples, and push the skewers through the tops of the apples. Line a cake pan with wax paper - to store the finished apples in the fridge.

Take 1 apple on a skewer and as you tilt the melted caramel pot toward yourself - you can roll the sides of the apples down into the caramel - this technique worked better than our first attempt..which is what is on the video.

Quickly add any toppings (by pushing them into the caramel with hands) onto 2 apples at a time. Place finished apples in pan with wax paper - put into fridge while you are preparing the rest of the apples.

Continue to add your finished apples into the pan (taking the pan in and out of the fridge, during this process). Once the pan is full - refrigerate apples for 20 minutes before eating. Then enjoy your ghoulish creations!

Did you try this recipe?

Tell me how yours turned out in the comments below!

Send me a photo of YOUR ghoulish creations to

Naomi's Nutrition Nook FB Page with #GhoulCaramelApples

A Vegan Taste of Fall Smoothie

2013-09-23T11:51:00.001-07:00

Get a taste of Fall - Try this simple smoothie

1 cup of Organic Red Grapes

2 cups of Watermelon

1 cup of sliced cooked Pumpkin or canned Pumpkin

1-2tbsp of Chia Seeds

1/2 cup of Coconut milk

Dash of Cinnamon, to taste

~Blend~

It tastes amazing, and you get extra energy and Omega-3's from the Chia Seeds!

What a great way to usher in Fall utilizing seasonal produce.

Don't forget to share this recipe with your friends.

Do you have a favorite Fall recipe? What is it?

Top 10 "Back To School" Basics for Simple Vegan Meals and Snacks

2013-08-15T13:37:00.002-07:00

Now that most kids are heading back to school in the next few weeks, I wanted to create a list of some simple and basic ways for you to build and create your own amazing, kid-friendly, and nutrient dense snacks and meals for yourself and your kids! Sometimes, recipes are necessary, and other times (like in my case) necessity is the mother of all inventions - and I LOVE inventing new recipes and treats from what I already have in the kitchen.

My daughter is 9 (and home schooled/Unschooled - so technically no "Back To School" happening in this house) but thankfully, she is open to trying most things I concoct in the kitchen - including enjoying making her own creations. Although, I don't always hit home-run's and she definitely will let me know that she doesn't like something! I bet your kids do the same things like: Simply not eating it, pushing their noses up to the dish then you see those curled up lips and looks of disgust, Haha - I suppose most parent's know that look!

Well, I've compiled a list of simple go-to foods that I like to have available in the kitchen to whip together quick healthy meals or snacks, that are both child-friendly AND parent-friendly and even BUDGET friendly!

1. Fresh Whole Organic Fruit

Fresh fruit is the easiest food to keep handy in the kitchen, is packed full of natural occurring vitamins, minerals, and antioxidants, and yes - even protein! Most kids love fruit, and so do most adults (I know I do). If you have a blender in the kitchen it's super easy to make simple fruit smoothie's for breakfast in the mornings, or snacks after school. The extra potassium and vitamins in fruits, will help keep their energy up to focus on their homework after they get home from school - plus, they are really nature's "Fast Food" and are great for any lunch box!

The options are virtually endless when you keep fresh fruit on hand in the kitchen! Get creative. Just make sure to eat it up fast or those pesky fruit flies will start showing up! If you compost, utilize it to place the extra fruit skins and remains into the bin for your garden, and keep from attracting the flies into the kitchen. It's a great way to recycle and really creates amazing soil for growing your own, delicious, organic food in your backyard!

2. Organic Beans/Lentils

Beans and Lentils are super affordable, can be purchased pre-made in a can or dried and in the bulk bins at the grocery stores and health food stores - and are also packed full of protein! Lentils cook fairly quickly so, they are always great to have around in a pinch.

3. Gluten Free Pasta

4. Organic Marinara Sauce

5. Nut milks

6. Frozen and Fresh Vegetables

7. Trail Mix

8. Homemade Granola

9. Organic Tofu

10. Brown Rice/ Quinoa

All of these can be mixed and matched very simply to create all kinds of wonderful, delicious, and healthy snacks and meals for your family!

What is YOUR favorite go-to item in YOUR kitchen, and why?

Share in the comments below:

A Plant-Based Diet and Supplementation Guide (For all ages): B-12

2013-07-01T13:43:00.001-07:00

The following series is a list of important Vitamin and Mineral Supplements I recommend when following a plant-based diet:

You have been hearing about the positive benefits of a plant-based diet for some time now, and have slowly transitioned your diet to a primarily plant-based diet. First of all, I want to congratulate you on taking the steps and time necessary to do the research, to discover what way of eating is benefiting YOUR body the most, and for ultimately cleaning up your diet! Even within the plant-based community there is a range of different ways individuals or groups adjust the ratios of fats and carbohydrates they consume on a daily basis, while enjoying this 'new' way of eating as a lifestyle and for their health and healing!

Because of these varied forms of a plant-based diet, and the fact that many following this way of eating (including children) will require some forms of supplementation - whether their reasons for choosing to eat this way are ethical, health related, disease prevention, or weight-loss.

*Children have different needs when it comes to recommended daily amounts of vitamins, and I will be including that information as well.

B-12

B12 is the only vitamin that is not recognized as being reliably supplied from a varied wholefood, plant-based diet with plenty of fruit and vegetables, together with exposure to sun. Many herbivorous mammals, including cattle and sheep, absorb B12 produced by bacteria in their own digestive system. B12 is found to some extent in soil and plants. These observations have led some vegans to suggest that B12 was an issue requiring no special attention, or even an elaborate hoax. Others have proposed specific foods, including spirulina, nori, tempeh, and barley grass, as suitable non-animal sources of B12. Such claims have not stood the test of time.

In over 60 years of vegan experimentation only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12, capable of supporting optimal health. It is very important that all vegans ensure they have an adequate intake of B12, from fortified foods or supplements. This will benefit our health and help to attract others to veganism through our example.

Symptoms of B-12 Deficiency

Clinical deficiency can cause anemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Often these symptoms develop gradually over several months to a year before being recognised as being due to B12 deficiency and they are usually reversible on administration of B12. There is however no entirely consistent and reliable set of symptoms and there are cases of permanent damage in adults from B12 deficiency. If you suspect a problem then get a skilled diagnosis from a medical practitioner as each of these symptoms can also be caused by problems other than B12 deficiency.

(*Of course, many of these can be caused by other medical conditions, so if you have any of these challenges, be sure to speak to your physician about your concerns.)

Infants typically show more rapid onset of symptoms than adults. B12 deficiency may lead to loss of energy and appetite and failure to thrive. If not promptly corrected this can progress to coma or death. Again there is no entirely consistent pattern of symptoms. Infants are more vulnerable to permanent damage than adults. Some make a full recovery, but others show retarded development.

The risk to these groups alone is reason enough to call on all vegans to give a consistent message as to the importance of B12 and to set a positive example. Every case of B12 deficiency in a vegan infant or an ill informed adult is a tragedy and brings veganism into disrepute.

Testing B-12 status

A blood B12 level measurement is a very unreliable test for vegans, particularly for vegans using any form of algae. Algae and some other plant foods contain B12-analogues (false B12) that can imitate true B12 in blood tests while actually interfering with B12 metabolism. Blood counts are also unreliable as high folate intakes suppress the anaemia symptoms of B12 deficiency that can be detected by blood counts. Blood homocysteine testing is more reliable, with levels less than 10 micromol/litre being desirable.The most specific test for B12 status is methylmalonic acid (MMA) testing. If this is in the normal range in blood (<370 nmol/L) or urine (less than 4 mcg /mg creatinine) then your body has enough B12. Many doctors still rely on blood B12 levels and blood counts. These are not adequate, especially in vegans.

What does the test result mean?

If MMA and homocysteine levels are increased and the vitamin B12 level is mildly decreased, then an early or mild B12 deficiency may be present. This may indicate a decrease in available B12 at the tissue level. If only the homocysteine level is elevated, then the person may have a folate deficiency. If both MMA and homocysteine levels are normal, then it is unlikely that there is a B12 deficiency.

Moderately to severely elevated levels of MMA may be seen in infants with the rare inherited disease methylmalonic acidemia.

Is there anything else I should know?

An elevated MMA test may indicate a B12 deficiency, but the amount of MMA measured does not necessarily reflect the severity of the deficiency, its likelihood of progressing, or the presence or severity of any symptoms.

If an individual has kidney disease, he may have a high level of MMA in his blood. If the kidneys are not functioning properly, they cannot properly eliminate MMA in the urine, causing MMA to accumulate in the blood.

for more information about testing visit: http://labtestsonline.org/understanding/analytes/mma/tab/test

Is there a vegan alternative to B-12-fortified foods and supplements?

If for any reason you choose not to use fortified foods or supplements you should recognize that you are carrying out a dangerous experiment - one that many have tried before with consistently low levels of success. If you are an adult who is neither breast-feeding an infant, pregnant nor seeking to become pregnant, and wish to test a potential B12 source that has not already been shown to be inadequate, then this can be a reasonable course of action with appropriate precautions. For your own protection, you should arrange to have your B12 status checked annually. If homocysteine or MMA is even modestly elevated then you are endangering your health if you persist.

*Claimed sources of B12 that have been shown through direct studies of vegans to be inadequate include human gut bacteria, spirulina, dried nori, barley grass and most other seaweeds. Several studies of raw food vegans have shown that raw food offers no special protection.

A natural, healthy and compassionate diet

Vegans using adequate amounts of fortified foods or B12 supplements are much less likely to suffer from B12 deficiency than the typical meat eater. The Institute of Medicine, in setting the US recommended intakes for B12 makes this very clear. "Because 10 to 30 percent of older people may be unable to absorb naturally occurring vitamin B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with vitamin B12 or a vitamin B12-containing supplement." Vegans should take this advice about 50 years younger, to the benefit of both themselves and the animals.

B12 need never be a problem for well-informed vegans.

Source for Adult B-12 Supplement

Your supplement should be "sublingual" (meaning it melts under-the-tongue), and should be made with methylcobalamin, which is the natural kind of B12 that comes from bacteria and is more readily used by your body. So be sure to check your labels out there.

Sublingual B12 supplements are incredibly easy to take (just pop a small tablet under your tongue) and they're VERY inexpensive. Remember, you're aiming for at least 2,500 micrograms per week. So pay attention to the amount of B12 the supplement provides.

Here's what I recommend: B12 tabs by DEVA - $9.99 because they have B12 made from methylcobalamin AND folic acid AND Vitamin B6 together in one tablet; they all work well together. Additionally, Vitamin B12 and folic acid are very close pals; they have many functions in common, and each requires the presence of the other to do its best job.

Children's B-12 Needs and Supplement Sources on a Plant-Based Diet

If a child’s diet contains enough calories, normal growth and development can be expected and studies of vegan children have shown that their caloric intake is close to recommended levels and similar to intakes of non-vegan children of the same age.

Vegan children in the UK and the US have been found to be slightly shorter and lighter in weight than average but appeared to be growing at a normal rate. Children need a lot of energy in relation to their size and although healthy eating should be encouraged, it is important that the diet be energy dense. Including foods such as vegetable oils, avocados, seeds, nut butters and pulses can provide both calories and nutrients. Dried fruits are also a concentrated source of energy and are an attractive food for many children. Children from an early age should be encouraged to brush teeth after eating dried fruits and other sweet foods to prevent tooth decay!

Key Nutrients for Vegan/Plant-Based Children

Protein needs can be easily met if children eat a variety of plant foods and have an adequate intake of calories. It is unnecessary to plan and complement amino-acids precisely within each meal so long as children eat a variety of foods each day. Sources of protein for vegan children include pulses (peas, beans, lentils, soy), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts, meat substitutes and nut butters.

Calcium is an important nutrient for growing bones and teeth. Good sources include fortified non-dairy milks and juices, calcium set tofu, baked beans and dark green leafy vegetables low in oxalic acid such as spring greens and kale. Calcium supplementation may be indicated in cases of inadequate dietary intake.

Children regularly exposed to sunlight under appropriate conditions (two to three times per week for about 20-30 minutes on hands and face) appear to have no dietary requirement for vitamin D. Those children who have limited exposure to sunlight or who are dark skinned and have no dietary source of vitamin D require supplements. Only a few foods naturally contain vitamin D (D3, cholecalciferol) and all of these are animal products. Vitamin D3 is usually obtained from lanolin, which is derived from sheep’s wool and therefore not acceptable to vegans. Foods fortified with a vegan source of vitamin D (D2, ergocalciferol) include margarine, some non-dairy milks and fortified breakfast cereals.

Iron deficiency anemia is the most common childhood nutritional problem and is no more likely to occur in vegan than non-vegan children. Good sources of iron include whole or enriched grains and grain products, iron fortified cereals, legumes, green leafy vegetables and dried fruits.

Diets of vegan and non-vegan children often contain similar amounts of zinc, though zinc from plant foods is less well absorbed as they contain phytate, which interferes with zinc absorption. Emphasising foods that are good sources of zinc and protein such as pulses and nuts can increase the amount of zinc in the diet and promote absorption.

Use of yeast-leavened bread and fermented soya products such as tempeh and miso can also improve zinc absorption(8). Zinc supplements may be needed for young vegan children whose diet is based on high-phytate cereals and legumes(19). FSC and Seven Seas produce vegan vitamin and mineral supplements suitable for children.

*Vegan children should use foods fortified with vitamin B12 or take vitamin B12 supplements.

**MY recommendation for a children's vegan B-12* Supplement is the same as for adults (DEVA B-12 Tablets). You can just share the same vitamin and make sure you each take a daily dose!

-Disclaimer-

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.

Sources:

Vegan Society:

http://www.vegansociety.com/lifestyle/nutrition/b12.aspx

http://www.vegansociety.com/lifestyle/nutrition/infants-and-children.aspx

Lab Tests Online:
http://labtestsonline.org/understanding/analytes/mma/tab/sample

Vegan Coach:
http://www.vegancoach.com/vegan-vitamin-B12.html
Disclaimer:
http://weill.cornell.edu/legal/disclaimer.html

Easy DIY Tote Bag Tutorial in celebration of LA's Ban on Plastic Bags!

2013-06-19T12:20:00.000-07:00

Success!!

I am so excited to learn today that LA has approved a ban on plastic bags! This issue of over consumption of non-biodegradable materials HAS to stop, it is not sustainable, and plastics are laden with chemicals which - through out it's production and use, litter the environment with carcinogenic compounds poisoning everything it touches!

In celebration of this exciting new legislation, which will go into effect next year in LA - here is a simple DIY tutorial on how to make your own Tote Bag out of a T-Shirt! Get crafty with these simple steps, and upcycle an old shirt that was just sitting around anyway!

Have fun getting creative - and keeping plastic bags out of our environment!

Source: ThreadBanger.com

~XOXO~

My Top 3 Comfort Foods

2013-06-17T16:38:00.000-07:00

Lately I've been going through some ups and downs. I thought it would be fun to post about my favorite comfort foods. We all have those go-to, yummy, delicious 'splurge' treats we like to bake or buy when we are just in a funk - and want to get a little chocolate loving happening in our mouths to help lift our spirits.

These recipes will get your saliva flowing and turn that frown upside down. Here are my top 3 comfort foods and their recipes!

Yes, even health coaches get to splurge every once in awhile, we're human too! These are recipes I have found online and are some of my own, and I am excited to share them with you today. If I can make them, you can make them - hope you enjoy!

Now get ready to drool all over your keyboards, and start baking!

#1 Cookies

Cherry Chocolate Chocolate Chip Cookie

Recipe: Hell Yeah It's Vegan

#2 Chocolate

Recipe: Vegan Peanut Butter Cups

#3 Tater Tots

Recipe: Vegan Tater Tot Casserole

What are your favorite comfort foods?

Tell me in the comments below!

~XOXO~

Linked To:

Love Bakes Good Cakes

Mangosteen - Dragon Fruit KISS Smoothie

2013-06-11T14:00:00.000-07:00

Feel refreshed and energized from this delicious and kissable smoothie!

Smooth, Sweet, Energizing, it will activate the lover in you and your sweetheart...

It will love you just as much as you will love it
~Enjoy!

SMOOTHIE RECIPE:

Place ingredients in blender and blend for 1 minute!

1 ripe Dragon Fruit

1 Can Mangosteens - or 10 fresh Mangosteens

2 Manila Mango's

1 Tbs. Chia Seeds

1/2 tsp Kelp Powder

3 c. Water

Now go enjoy this refreshing tropical smoothie

and share it with your lover

then enjoy a sweet kiss of love and fruit together!

~XOXO~

Blogs I'm Linked To:
Life with the Crust Cut Off

Lychee Mango Smoothie

2013-06-09T13:58:00.002-07:00

Cool down this summer with this SUPER easy and mouth watering smoothie! It will transport you to a tropical island oasis lounging beach-side, and with it's burst of natural sweetness you will truly wonder why you haven't tried this before!

I found both of these fruits at the local Asian market! Take a trip and find your closest Asian market or order some of these ingredients online. You HAVE to try this!

Post any questions below:

Blogs I'm Linked to for "Social Sunday Linky Party":
Yesterfood
God's Growing Garden

Maple Glazed Roasted Eggplant Salad

2013-06-06T17:00:00.002-07:00

Eggplant is in season right now, and it's a delicious compliment to many dishes adding a fresh new flavor to your palette, plus, it's full of anti-cancer properties!

This Salad is super easy to put together, and all you'll need is the ingredients and a skillet!

Check out the recipe below.

Also, I have included some information about the health benefits of Eggplants! It's something everyone should add into their diet now that they are in season.

Health benefits of Eggplant:

1. Great Brain Food-

Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.

2. Rich source of Antioxidants -

The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.

3. Cardiovascular Health and Free-Radical Protection -

When laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood from the heart back into circulation into the body) was significantly reduced, while the walls of their blood vessels relaxed, improving blood flow.

Nasunin is not only a potent free-radical scavenger, it is also a natural iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, too much iron is not a good thing.

Excess iron increases free radical production and is associated with an increased risk of heart disease and cancer. Menstruating women, who lose iron every month in their menstrual flow, are unlikely to be at risk, but in postmenopausal women and men, iron, which is not easily excreted, can accumulate.

By chelating iron, nasunin lessens free radical formation with numerous beneficial results, including protecting blood cholesterol (which is also a type of lipid or fat) from peroxidation; preventing cellular damage that can promote cancer; and lessening free radical damage in joints, which is a primary factor in rheumatoid arthritis.

Maple Glazed Roasted Eggplant Salad:

Prep Time: 3 Mins.

Total Time: 15 Mins

Serves: 1

Ingredients

1 Eggplant (sliced)

4 Tbs. Olive Oil

4 Tbs. Maple Syrup

1 tsp. sea salt

1.5 tsp. Cinnamon

6 Leaves Red Leaf Lettuce

1 c. Organic Corn

Directions:

1. Heat skillet to medium high with 2 tbs Olive Oil, add sliced eggplant into

skillet (not overlapping each other, I was able to fit 3 slices in a small skillet at a time). Heat slices until a slight change of color occurs on both sides.

2. Pour about 2 tbs maple syrup over slices, and let slices saute in the skillet for about 30 seconds on each side - make sure to evenly coat each slice with the oil and maple syrup mixture in the bottom of the skillet.

3. Layer the Red Leaf Lettuce leaves on top of a large plate.

4. Place finished eggplant slices on top of leaves - and continue roasting the rest of the eggplant slices in the oil/maple syrup combination.

5. On my last set of slices - I poured in the corn and some more oil to cook the corn in the skillet. My secret flavor blast I added was some cinnamon and a bit of sea salt in with the corn and slices to cook together. Remove the remaining slices of Eggplant layer on top of lettuce. Garnish with Maple syrup and cinnamon.

6. Continue cooking corn until it's completely cooked - then layer corn around the eggplant slices.

Serve Hot!

Now is a great time to try some delicious eggplant!

How do you like to eat eggplant?

~Peace and Love~

Reference:

The World's Healthiest Foods

How To Make: Cream of Rice Cereal WITH KIDS! (GF)

2013-06-03T15:36:00.000-07:00

We love Cream of Rice cereal at our house! I'm always looking for more ways to save money and stretch our dollars through out the month on groceries. I realized that I was spending money on something I could make myself - at over HALF the price, and get MORE bang for my buck!

Before I get into the tutorial on HOW exactly to do it - I want to cover some of the risks and health benefits of rice in your diet.

*WARNING*

Firstly, rice is at a high risk of being contaminated with arsenic from the soil and water it was grown in. I only recommend purchasing Organic jasmine rice, or organic brown rice from origins other than China, Mexico and the US - where the arsenic levels in their rice have been found to be the highest.

*Imported basmati and jasmine rices showed about half to one-eighth the level of arsenic as regular rices grown in the

Southern U.S.

*The easiest way to reduce your consumption of arsenic from rice, is to soak/rinse it all in cold water for 10 minutes in a strainer - then flatten it out to dry on a paper towel! I always clean my rice, before making recipes - and don't eat white rice, especially, from the Southern, US!

HEALTH BENEFITS OF RICE:

#1 - It's naturally Gluten-Free!

{Best Places to Buy Cheap Organic Rice}

HOW TO GRIND YOUR OWN

CREAM OF RICE:

STEP 1:

Buy Organic Rice in bulk

STEP 2:

Get a coffee grinder (we just use a small size)

STEP 3:

Rinse the amount of rice you want to grind for 10 minutes then let dry on paper towel.

STEP 4:

Grind Rice and store in labeled plastic bag or Storage container with lid in pantry.

~ 1 lb. of rice will grind 1lb. of cereal ~

How To Make:

Cream of Rice Cereal WITH KIDS!

Watch our video below!

Join Sarah on FB @

Sarah's Organic Vegan Mood Food For Kids

Vegan Thai Tropical Tapioca Pudding

2013-05-24T18:20:00.003-07:00

(To PRINT: Select recipe and hit CTR-P then select "print selection")

Prep Time: 45 minutes

Cook Time: 40-45 Mins.

~ Serves 8-10 ~

Ingredients:

2 Cups Dairy Free Milk (I used Coconut)

1 Can Thai Coconut Milk (in place of cream)

1/2 Cup Tapioca Pearls

(Pre-soak for 45 mins. in 1.5 qt. {large} pan of water)

1/2 tsp. Sea Salt

3/4 Cup Organic Unrefined Cane Sugar

1/2 tsp. Vanilla Extract

3 Tbs. Arrowroot Powder or Organic Corn Starch mixed with 3 Tbs. cold water

*(Mix with fork in small bowl until well mixed)

Directions:

1. In a Large pot soak Tapioca Pearls for 45 minutes in water (as directed in the ingredients) Do not drain.

2. Combine Coconut Milk, Thai Coconut Milk, Sugar, and Sea Salt into soaking tapioca pearls. Bring mixture to boil over medium-high heat (Whisking consistently). Continue stirring, once a full boil has been reached, reduce heat to simmer for 15 minutes while stirring.

3. Add the corn starch or arrowroot powder mixture once the pearls are translucent. Turn heat back up to medium, add the vanilla, stirring consistently until pudding consistency is reached.

4. Turn off heat and let pudding cool before serving.

~ Serves 6-8 ~

Serve chilled or warm with tropical fruits such as Papaya, Mango, Coconut, Durian, Asian Pear, ect. I also garnished mine with Cinnamon and Ginger Sugar!

Try different combinations of spices and fruits (even chocolate) and enjoy this delicious vegan tapioca dessert with friends!

~ Enjoy ~

*If serving cold cover top of pudding with plastic wrap as to prevent a skin forming on top.

Leave me a recipe review in the comments below by clicking "comments" - Thanks!

{Recipe modified from a vegan tapioca pudding recipe by Ashley Adams}

Raw Vegan Blueberry Detox Tart

2013-05-23T15:06:00.000-07:00

This easy, quick tart is great for enjoying with a detox or as a delicious treat anytime!

Enjoy with fresh and organic or wild blueberries.

Raw Vegan Blueberry Detox Tart

Serves 4

Recipe:

In a blender place

2 cups Blueberries

2 Ripe Bananas

6 Dates (remove seeds)

4 Tbs. Shredded Coconut

1 cup Baby Spinach

1/2 cup Dandelion Greens

4 Chlorella tablets

1 Tbs. Alfalfa Powder

2 Tbs. Hemp Powder

1 Tsp. Cinnamon

1 Tbs. Chia Seeds

1 tsp. Kelp Powder

4 Tbs. Flax Seeds

1 Tbs. Flax Oil

2 Cups Filtered Water

Blend for 3 minutes on high until smooth - Pour into medium sized bowl

and garnish with Blueberries, Fresh Mint leaves, and Shredded Coconut

~ Serve Chilled

Try it today!

Let me know how you liked the recipe in the comments below!

How To Stay Motivated To Reach Your Goals - (Part 2)

2013-05-22T16:30:00.002-07:00

{To review PART 1 click here}

There are two types of motivation INTRINSIC and EXTRINSIC

Today we are going to discuss EXTRINSIC motivational factors, and how you can utilize them to stay motivated to reach your goal.

Remove negative people and opinions from your world - negativity kills motivation!

I can't emphasize this point enough. Negative people, negative opinions, negative friends, negative thoughts - just plain negativity in general - will drag you down and keep you down (in life, and in creating and reaching your goals). It's time to build your life around different people and make NEW friends, if you have to!

You don't need time to waste on negativity, "Debby Downer's", and un-inspiring situations, friends, or people that you can control, and keep or remove from you life.

(Make sure YOU are not guilty of being one of these people, too!)

Surround yourself with confident, successful, positive, motivational, and genuinely helpful, and kind people! They are going or are already were you want to be, and they know how to help you get there.

Tap into a positive support system

Find at least 2 friends or family members whom you know would be helpful in encouraging you, and will be a positive accountability partner for you.

They will be there for you when you need someone to talk with, or call, and when you need a motivational boost to keep yourself on the right track!

1. Write down 2 people whom you would like to be part of your support system!

2. Now call them, email them, or message them saying something like this:

"Hey, _______, I've just started on this new path to meet a goal that I am wanting to achieve, and would like to have some friends I can trust by my side. They will help keep me on track and be there for me when I need some tips or advice, or just a listening ear during this journey. It shouldn't take too much of your time - even if you are just available once a week for a few minutes to chat about my progress.

You are one of my closest friends, and I trust you, and really appreciate all of your positive support you have shown me thus far in life. Would you be willing to be one of my 'support'

friends during this time? I would love to be able to also help support YOU with a goal you are interested in achieving over the next few weeks, too! I really appreciate your friendship!

Thank you for being there for me - no matter what!

Talk to you soon -

Warmly, _________"

"Even if you’re on the right track, you’ll get run over if you just sit there."

~ Will Rogers

"A true friend freely, advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably."

~ William Penn (1644-1718)
Founder of Pennsylvania

How To Stay Motivated To Reach Your Goals - Part One

2013-05-16T11:27:00.002-07:00

Now that we are almost to end of our Bikini Abs Challenge (Ends beginning of Summer 2013) and also right in the middle of the new 100 Squats A Day 30 Day Challenge (Ends first week of June 2013) - I wanted to touch on the subject of motivation - because, when it comes down to it, if you aren't motivated enough, you won't continue toward your goal nor reach your full potential.

Which can happen all to often and I'm going to tell you MY personal strategies for sticking to completing my goals - in this case, a fitness goal.

Define your reason for creating this goal -

We all have different reasons for WHY we are setting these goals for ourselves. Clearly defining those reasons, writing them down, posting them up around your desk or work space, with pictures and motivational quotes - are a great start to building your momentum toward meeting your goals!

*Tip: When defining your goals - also define a distinct time-line for each goal to be met and mark it on your calendar and follow up each day with your progress - one great idea to stay on track is a "post-it-note weekly goal chart"! You can find more tutorials about this idea here.

Recognize Self-defeating habits or thoughts and ANNIHILATE them.

Self-defeating habits can range from reaching for that fatty Snickers bar when you're in a hurry and hungry (physical self-defeating habits), to 'just not feeling like working out today' (mental self-defeating habits).

We all have them and we all struggle with them - but, once you have identified what those habits are - write them down, remind yourself that it's very normal to have these thoughts or urges, then re-direct your attention with a mental exercise that you repeat 5 times - such as, "I WILL meet my GOAL, I WILL NOT sabotage my efforts ANY MORE, I am WORTH it, and I am pumped to see the RESULTS. I'm STRONG and CAPABLE, I CAN do this, I WILL do this!!"

Then remove yourself and your mind from the distraction and change what you are doing...Get UP, move, Go take a walk, go outside and breath the fresh air for 3 full minutes remind yourself WHY you created this goal, listen to the birds chirping, do 20 jumping jacks, ect.

When those moments of normal 'weakness' creep into our minds and bodies, we just plain 'don't got time for that' and need to redirect our attentions, and keep ourselves accountable to our own goals!

Because, we will all have struggles as we are going through the process of meeting our goals, the difference is, reminding yourself of that FACT - and to stop beating yourself up for having small set-backs. Just get right back onto that horse and ride it all the way to the end - gritting your teeth with determination and perseverance, and feeling exhilarating victory of a goal completed to the end with amazing results!

Today

1. Set 2 attainable goals for yourself with a defined time-line, write them down. It can be anything from deciding to walk for 20 minutes per day, to deciding to change the kind of people you surround yourself with because they are not lifting you up, but pulling you down into a negative thought spiral...More about this in PART 2).

2. Make a mental note of when you are starting to do something, or not doing something which is contributing to your own self-sabotage and keeping you from attaining your daily goal.

-What are your biggest struggles when setting a goal for yourself?

-What negative habits do you run into when trying to complete a goal?

Do you have any other questions?

Share with me in the comments below.

I'm here to help keep you motivated!

Join my FB page and follow my blog for daily motivation!

- PART 2 -

Support Systems, Recognizing Sabotage Sources outside of yourself, Positive Role Models.

Vegan Tater Tot Casserole Recipe

2013-05-15T20:10:00.001-07:00

One of my favorite memories when I was growing up was having tater tot casserole for dinner! I am excited to introduce my own spin on a traditional, all-American, family favorite dish.

My vegan version is hands-down delicious AND nutritious- happily, I received nothing but smiles and compliments from my daughter, as she cleaned her plate - and asked for more!

Tater Tot Casserole:

-Preheat oven to 350 degrees

-Bake for 20 minutes

You will need the following -

1 - 8x5 Baking Dish

1 bag frozen Tater Tots

1 can Black Beans (drained/rinsed)

1 cup Daiya Cheese

1 cup Baby Spinach

1 small bag frozen (organic) mixed veggies

3/4 cup chopped Baby Bella Mushrooms

1 Tbs. Sea Salt

3 tbs. Olive Oil
(coat the bottom of the pan and drizzle a bit over the top)

Directions:

1. Drizzle bottom of pan with 2 tbs olive oil, spread all around coating the bottom.

2. Evenly layer the tater tots along the bottom of the pan.

3. Sprinkle some cheese over the tater tots.

4. Layer cut-up Baby Spinach over tater tots.

5. Spread mixed veggies evenly over top the Baby Spinach

6. Spread about 1/2 can Black Beans over Veggies.

7. Layer sliced Baby Bella Mushrooms over Beans.

8. Sprinkle an even layer of cheese over the mushrooms.

9. Dash sea salt over top - then drizzle remaining Olive Oil over top, to prevent drying during baking.

10. Bake for 20 Minutes - Let cool about 5 minutes - Serve hot!

*Tip:

I served mine with some sliced up fruits to have a well balanced vegan meal!

My daughter really was excited to try it!!

She ended up cleaning her plate - and asking for second's :)

Leave a comment below with your thoughts, and suggestions for other great family- friendly dishes that you would like me to transform into a delicious vegan version!

I look forward to your suggestions.

~ Enjoy ~

30 Day 100 Squats Challenge

2013-05-07T09:41:00.001-07:00

Here's my new challenge!

I just discovered this challenge - which was started by Ted Carr - and he has even started a FB page that you can follow and join to

get in on the Squatting action!

I am also in the middle of continuing my Bikini Abs Challenge, which will end right before Summer - getting myself body BEACH ready! I started in February - Are you in on THAT too??

How are you doing on following through with eating clean, making good choices that are low stress, and staying positive, all while working-out and keeping up with life?

Let me know more on my FB page or in the comments below.

Do you have any questions?

I know life gets busy, and we all are in the midst of living our lives. But, don't forget about taking care of yourself - because it's really hard to take care of others, if you haven't been taking care of yourself first!

Have an amazing week - keep up the great work!

And if you are interested in joining these challenges with me - come follow me on my FB page, if you haven't already, and you will see daily posts about them and my progress, plus other great health and fitness tips!

I want to see your progress and would love to have you share your results on my page and in the comments below. Thanks!

~ Peace and Love ~

Nine-Layer Vegan Bean Bake

2013-04-30T12:30:00.001-07:00

This is a recipe I just created the other night from canned items I had available in the pantry, since I was in a hurry, and wanted to eat ASAP! I just threw it together and it was a delicious spur of the moment creation and dinner (if I don't say so myself).

Give this vegan bake a try for yourself or enjoy with your family and friends!

RECIPE:

Prep Time: 10 Minutes

Bake Time: 15 - 20 mins.

Pre-heat oven to 350 degrees.

1 can of Org. Re-fried Pinto Beans
1 can of Org. Black Beans (drained)
1 can of Large Black Olives (drained and sliced)

1 1/2 cup Mozzarella 'Daiya' Cheese

1 cup sliced Org. Baby Bella Mushrooms

1 1/2 cup Org. Baby Spinach (Fresh)

2 Large Avocado's sliced

Directions:

1. In an 8x8 baking dish begin layering your ingredients in this order:

LAYERS
1.) Refried Pinto Beans - spread on bottom of pan evenly.

2.) A couple dashes of cheese

3.) 1 can of Black Beans carefully spread over cheese

4.) A bit more cheese

5.) Spinach

6.) A bit more cheese

7.) Chopped Mushrooms evenly arranged

8.) Chopped Olives evenly arranged

9.) Sliced Avocado

-Top with the remaining cheese -

2. Pop in the oven for 15-20 minutes to give time to heat up all the layers - don't let the cheese burn...Watch the pan during the last 5 minutes, take it out if cheese begins to burn.

I served this recipe with my GF and Vegan Red Lobster 'Cheezy' Biscuits.

~Enjoy~

Please leave your review below in the comments!

Red Lobster 'Cheezy' Biscuits (GF and Vegan)

2013-04-24T20:24:00.002-07:00

These biscuits are one of my favorite 'indulgences' when I want something "cheesy"! They would be perfect as a quick snack, or double the batch, and make enough for a nice addition to the family dinner.

~ Enjoy ~

Pair with my vegan Tomato Bisque Soup recipe!

RECIPE:

Serves 12

I started this recipe by creating my own mix - most recipes called for Bisquick Mix - here is my vegan Bisquick Mix Recipe to use for the biscuits:

Vegan 'Bisquick' Mix:

4 cups All-purpose gluten-free flour
8 tsp. Baking Powder
1 tsp. fine sea salt

4 tsp. sugar of choice

1/2 cup vegan butter

1. Measure out the flour, baking powder, salt, sugar, and shortening into the same bowl.
2. Mix ingredients together with hand mixer with large bowl or food processor. The mix will look like a coarse meal.

3. Store mix covered either in the refrigerator or cupboard.

Red Lobster 'Cheezy' Biscuits:

2 1/2 cups Vegan 'Bisquick' Mix
1 cup vegan Cheddar Cheese (I used Daiya)
3/4 cup Non-Dairy Milk
2 Tbs. Vegan Butter (I used Organic Earth Balance)
1/8 tsp. Garlic Powder
1/4 cup Vegan Butter
1/2 tsp. Garlic Salt
1/2 tsp. Dried parsley flakes

1 dash Himalayan sea salt

Preparation:
1. Preheat oven to 400 degrees

2. Combine Mix with Cheddar Cheeze, Milk,
2 Tbs. Butter (which has been melted in a small pot) and 1/8 tsp. Garlic Powder in a medium bowl. Mix until well combined.
(I used a wooden spoon and big bowl)

3. Drop approximately 1/4 cup portions of dough onto an ungreased cookie sheet.

4. Combine 1/4 cup Butter with 1/2 tsp. Garlic Salt, Parsley Flakes,
and a bit of salt
(Melted together on stove top) then - Brush this mixture over the tops of each unbaked biscuit.

5. Bake for 14 to 16 minutes or until the tops of the biscuits begin to turn light brown.

Serve warm!

We enjoyed ours with Joe's (My fiance)
fresh-made Rice Milk!

Finding joy in the little things

2013-02-17T16:23:00.002-08:00

Fruit Smoothies

Green Sunshine

Audrey Hepburn

Favorite Snacks

Hot Days - Friends

Sending Love

Snow

First Experiences

Gifts of Love

Best Friends

Reading

Shared Smiles

~ Peace and Love ~

Vegan (Gluten-Free) Valentine's Day Chocolate Strawberry and Marshmallow-Filled Cupcake

2013-02-12T14:10:00.001-08:00

"There is no life, without love." - Ghandi

Try this amazing chocolate and strawberry cupcake for your special Valentine's Day treat this year.

Great for parties and to share with friends or that special someone!

Cupcake Batter

Going into the oven

Strawberry Marshmallow filled Strawberries

Baked Cupcake

Cupcake with Icing

Inside View

Prep Time: 15 minutes

Total Time: 1 hour

Makes:

12 cupcakes

and

30 Vegan Strawberry Marshmallows

Materials Needed:

Large Mixing Bowl - Small Mixing Bowl - Heavy Pan for boiling marshmallow ingredients - 8 x12 Pan - Mixer or large spoon - Cupcake Liners - Cupcake Tin - Measuring Spoons/cups - Candy Thermometer - Blender - Wire Strainer - Oven

Ingredients Needed:

Vegan Gelatin of choice, Water, Unbleached Sugar, Powdered Sugar, Light Corn Syrup (Non-Gmo), H. Sea Salt, Whole Strawberries, Vanilla, GF All-Purpose Flour, Unsweetened Cocoa Powder, 1 100% Dark Chocolate Bar, Nut Milk or choice, Vegetable Oil, Vegan Yogurt, Lemon Juice, Baking Soda, Arrowroot Powder

~Prepare First~

Vegan Strawberry Marshmallows (Filling):

3 tbsp. vegan gelatin (I used Agar Powder)

1 cup water

2 cup unbleached sugar

3/4 cup light corn syrup

1/4 tsp. h. sea salt

2 tbsp. vanilla

4-5 organic strawberries

strainer

blender

1. Place 4-5 large organic strawberries into blender, blend until pureed.

2. In a bowl, place 1/2 c. of water and vegan gelatin - stir - let sit 5 minutes. Strain strawberry puree over gelatin in mixing bowl.

3. Begin to prepare a syrup. In a heavy pan on low, add the remaining 1/2 cup water, sugar, corn syrup, and h. sea salt. Blend until dissolved. Let simmer for 2 minutes. Turn heat to med. High.

4. When the mixture starts to boil, cover for 3 minutes to allow crystals that have formed to be washed away.

5. Continue to boil uncovered and unstirred over high heat to the 'firm ball' stage (245 degrees F). Overcooking makes the marshmallows tough.

6. Remove the mixture from heat and slowly pour over gelatin and strawberry puree mixture in a large bowl, beating constantly with electric mixer.

7. Continue to beat around 15 minutes - while beating, when the mixture is thick but still smooth, add vanilla.

8. Once mixture is completely thickened and thoroughly mixed- this is what you will use to fill your hollowed out strawberries in the cupcakes.

9. With the remaining mix. Pour into an 8 x 12 pan that has been lightly dusted with arrowroot powder. Dust the top with arrowroot powder, and set aside.

10. Let it dry for 12 hours. Prepare a flat cookie sheet with dusted arrowroot powder. Turn marshmallow pan upside down over the cookie sheet to remove marshmallow mixture.

11. Cut into desired shapes.

Place into a baggie to coat with arrowroot powder.

*Store fully dusted pieces in baggie or closed tin.

Cupcake Ingredients:

1 cup of Gluten-Free All-purpose flour

1 1/2 cup vegan sugar

1/3 cup unsweetened cocoa powder

2/3 cup chocolate almond milk - or nut milk of choice with 1 tbs. cocoa powder

2 1/2 tbs. vegan yogurt

1/4 cup vegetable oil

2 tbs. Lemon Juice

1 tsp. Vanilla

1 tsp. Baking Soda

1/4 tsp. H. Sea Salt

1/2 tbs. arrowroot powder

1 100% Dark Chocolate Bar for garnish

Directions:

Pre-heat oven to 350F

Line cupcake tin with cupcake liners.

In large mixing bowl sift together dry ingredients. In small mixing bowl, mix together wet ingredients. Pour wet ingredients into dry ingredients, mix until smooth. Do not over mix.

Fill cupcake liners 2/3 full, do not over fill or the cupcakes will spill over the sides. Bake 10-12 minutes, then add trimmed/cored/marshmallow filled strawberries into half baked cupcakes.

Bake another 10 minutes, or until toothpick comes out clean. Let cool 20 minutes, then add icing and top with dark chocolate shavings and a slice of strawberry.

Strawberry Icing Recipe:

3 cups vegan powdered sugar

1 tbsp. coconut milk -add more if consistency isn't right, but start with

1 tbsp. vanilla

1/2 cup pureed strawberries

-Garnish-

Dark Chocolate Shavings

6 Halved Strawberries

1. Sift Dry ingredients in large bowl.

2. Mix wet ingredients in small bowl, slowly stir wet ingredients into dry ingredients.

3. With and electric mixer, blend until smooth.

4. Top Cupcakes with icing mixture, dark chocolate shavings, half strawberry slice.

Enjoy!

Happy Valentine's Week to you and yours!

A Food Revolution: How to Start Your Own Organic Garden

2013-02-07T10:34:00.000-08:00

Dig For Victory - courtesy of Ministry of Agriculture 1941

PBS Television Show "Growing A Greener World" features Shawna Coronado's sustainable front lawn Victory Garden. Host Joe Lamp'l speaks with Shawna about growing organic vegetables and making a difference in her community.

One Person Can Make A Difference:

How she changed her community with her Organic front yard garden!

Check out her website here for more information:

http://shawnacoronado.com/

It's easy - Just START!

There is no reason you can't have your own food, grown the way you want, organically- Saving you money, saving your health, and even your community and the next generation!

Join the Revolution - TODAY - no excuses.

I started my first backyard garden last year, in a small space - with little knowledge, a will to save money on fresh organics and feed myself and my daughter a wholesome plant based diet - and it's still flourishing today with little maintenance.

Here are some photos of when we started our 1st garden last year, and the fruits of our labor by mid-Summer/late Fall 2012.

These seeds are cheap!

Cost should not be an excuse.

This is the garden in a small plot in the backyard in a

Mobil Home Park with minimal cheap materials

Lack of space is NOT an excuse!

A Lemon Tree ($22)

A Mandarin Orange Tree (right)

Cherry Tomatoes fresh from the garden -

how much do you think that amount of organic cherry tomatoes would cost at the store?

Fresh HUGE Beets - great for juicing and cooking!

Sweet Watermelon (personal sized)

More Cherry Tomatoes - Baby Carrots - Broccoli

*I couldn't believe how much Organic Broccoli florets cost at the store, so I made sure to try growing some in the

garden to save money - and it was super easy!

Just remember to water daily and grow in lots of sunshine (if possible) and let the happy bee's pollinate the buds!!
Nature does the rest :)

Chard

(Great for juicing and fresh salads or soups)

These beauties are still growing strong today,

and I haven't been watering as frequently, they still look very green and perky :)

What are you waiting for??
Gardening season is upon us

Start your "Victory Garden" today!

Have any questions about how to get started?

Ask me anything in the comment section below!

You can do it!

Delicious Blueberry 'Love' Scones (vegan)

2013-01-25T14:35:00.002-08:00

Today its rainy and gray outside in Southern California - and I wanted to make a treat to warm up!

I whipped up this traditional scone and transformed it into a vegan pillow of love.

Cozy up on your couch with your fuzzy socks, warm flannel pants, and sweatshirt - and enjoy these tasty treats with a steaming cup of hot spiced tea.

While watching some Downton Abbey - with your 'tea and crumpets'.

Prep Time: 10 minutes

Cook Time: 15-17 mins.

Serves: 8-10 depending on size

Ingredients:

1 1/2 cup of all-purpose flour

1 cup of whole wheat flour

1/2 cup of rice flour

2 tbsp. aluminum-free baking powder

1/4 cup sugar of choice

1/4 tsp. h. sea salt
1/3 cup vegetable oil (I used Olive Oil)

1/2 cup coconut or soy cream

3/4 cup vegan milk of choice

2 tsp. apple cider vinegar

1/3 cup frozen blueberries

Preheat oven to 400 Degrees F

In a large mixing bowl, sift together flours, baking powder, sugar, and sea salt.

Add the oil, coconut cream, vinegar, and milk.

Mix until combined - Then fold in Blueberries
(Frozen works best, so they don't get squeezed apart).

Form dough into desired shape
Place on greased cookie sheet and pat the tops a bit to flatten-out.
Sprinkle with Sugar

Bake 15-17 minutes depending on size of scones until slightly browned on bottom and firm on top.

They turned out extremely fluffy and sweet - delicious.

Serve with hot tea and preserves

I used Blueberry preserves!

Comment below with your results!

I hope you enjoy this 'English Tea' delicacy as much as I did.

~ Peace and Love ~

Vegan Tomato Basil Bisque Soup

2013-01-17T13:06:00.000-08:00

I have been craving some tomato bisque soup, and here are my results to create a

vegan twist on an old favorite!

It turned out hearty, warm, filling, and amazingly delicious.

Great for the whole family!

Perfect for an elegant candle light dinner - Just imagine you are sitting in a cafe in Italy!

(play some quiet music)

What a romantic dinner date.

Ingredients

6 tablespoons olive oil
4 large carrots, peeled and diced
1 large onion, sliced
1 tablespoon dried basil, crushed
3 28-ounce cans whole peeled Roma tomatoes or peeled fresh Roma's
1 quart vegetable broth
1 pint coconut milk
Salt and pepper to taste

Procedures

1

In a large, heavy saucepan, heat the olive oil over medium-high heat until shimmering. Add carrots and onion and cook until beginning to soften, 10 minutes, then add basil and cook until vegetables are completely soft, about 5 minutes more.
2

Add tomatoes and broth, bring to a boil, then reduce heat and simmer 20-30 minutes, or up to 45 minutes- if time permits.
3

After allowing soup to cool, purée in a blender or food processor until smooth, doing so in batches if necessary (to avoid exploding out the top of the blender). For a much silkier texture, strain the purée before returning to the pot.
4

Stir in coconut milk little by little over over low heat, until desired texture is reached and soup is just heated through. Season to taste with salt and pepper, and serve warm.

In a large, heavy saucepan, heat the olive oil over medium-high heat until shimmering. Add carrots and onion and cook until beginning to soften, 10 minutes, then add basil and cook until vegetables are completely soft, about 5 minutes more.

Add carrots and onion and cook until beginning to soften, 10 minutes, then add basil and cook until vegetables are completely soft, about 5 minutes more.

Add tomatoes and broth, bring to a boil, then reduce heat and simmer 20-30 minutes, or up to 45 minutes- if time permits.

After allowing soup to cool somewhat, purée in a blender or food processor until smooth, doing so in batches if necessary (to avoid exploding out the top of the blender- I learned this one the hard way).

**Place a dish towel over the top- fill a quarter full - and hold the lid down to avoid spillage while blending.

I served this soup with a nice Spinach side salad, and these Organic Crackers (very tasty).

Ciabatta bread is a great compliment to this soup - for dipping!

Sprinkle some extra Basil over top - serve!

Serve with some chilled white wine for the adults

My daughter really enjoyed this soup!

The first thing out of her mouth after taking her first bite was

"WOW! This is the best soup I have ever had!!"

Let me know how yours turned out in the comments below!

This soup is SO delicious - even though it takes a bit more time to prepare, the results are worth it!

Week One: Bikini Abs by Summer Challenge

2013-01-16T12:34:00.001-08:00

Here is a quick breakfast or snack that will be great for week one of our challenge!

The 'skinny' on fruit

Fruit is packed with vitamins, antioxidants, and even more importantly- water!

They keep you hydrated, full of energy, are cleansing with their extra fiber, and virtually fat-free!

No need to be concerned about their 'sugar' content because fruit sugar is a natural sugar which is easily metabolized, completely different from plain white sugar or sugar in processed junk foods.

I am going to be posting a series of photos of myself along this journey every week - to track my progress!

Here is week 1:

I am so excited to be working toward a common goal and that we can motivate

each other along the way...

That beach, pool and sunshine is just months away waiting for us to be basking in our sexy new bikini bods just in time for Summer!!

I would love to see your photos and comments below on how your first week is going, what you are doing to stay motivated, and if you have any questions - feel free to ask me!

You can comment here or leave me a message on over on my

Naomi's Nutrition Nook FB page

~ Naomi's Nutrition Nook ~

Dark Choco-Apple Flap Jacks (GF/Vegan)

Ghoul Caramel Apples: Halloween Treats

A Vegan Taste of Fall Smoothie

Top 10 "Back To School" Basics for Simple Vegan Meals and Snacks

1. Fresh Whole Organic Fruit

2. Organic Beans/Lentils

3. Gluten Free Pasta

4. Organic Marinara Sauce

5. Nut milks

6. Frozen and Fresh Vegetables 7. Trail Mix 8. Homemade Granola 9. Organic Tofu 10. Brown Rice/ Quinoa

A Plant-Based Diet and Supplementation Guide (For all ages): B-12

Testing B-12 status

What does the test result mean?

Is there anything else I should know?

Is there a vegan alternative to B-12-fortified foods and supplements?

*Claimed sources of B12 that have been shown through direct studies of vegans to be inadequate include human gut bacteria, spirulina, dried nori, barley grass and most other seaweeds. Several studies of raw food vegans have shown that raw food offers no special protection.

A natural, healthy and compassionate diet

Key Nutrients for Vegan/Plant-Based Children

*Vegan children should use foods fortified with vitamin B12 or take vitamin B12 supplements.

*MY recommendation for a children's vegan B-12 Supplement is the same as for adults (DEVA B-12 Tablets). You can just share the same vitamin and make sure you each take a daily dose!

Easy DIY Tote Bag Tutorial in celebration of LA's Ban on Plastic Bags!

My Top 3 Comfort Foods

Mangosteen - Dragon Fruit *KISS* Smoothie

Lychee Mango Smoothie

Maple Glazed Roasted Eggplant Salad

How To Make: Cream of Rice Cereal WITH KIDS! (GF)

Vegan Thai Tropical Tapioca Pudding

Raw Vegan Blueberry Detox Tart

How To Stay Motivated To Reach Your Goals - (Part 2)

How To Stay Motivated To Reach Your Goals - Part One

Vegan Tater Tot Casserole Recipe

30 Day 100 Squats Challenge

Nine-Layer Vegan Bean Bake

Red Lobster 'Cheezy' Biscuits (GF and Vegan)

Finding joy in the little things

Vegan (Gluten-Free) Valentine's Day Chocolate Strawberry and Marshmallow-Filled Cupcake

A Food Revolution: How to Start Your Own Organic Garden

Delicious Blueberry 'Love' Scones (vegan)

Vegan Tomato Basil Bisque Soup

Ingredients

Procedures

Week One: Bikini Abs by Summer Challenge

Here is a quick breakfast or snack that will be great for week one of our challenge!

The 'skinny' on fruit

6. Frozen and Fresh Vegetables

7. Trail Mix

8. Homemade Granola

9. Organic Tofu

10. Brown Rice/ Quinoa

**MY recommendation for a children's vegan B-12* Supplement is the same as for adults (DEVA B-12 Tablets). You can just share the same vitamin and make sure you each take a daily dose!

Mangosteen - Dragon Fruit KISS Smoothie