Sweet Potato Soul

Cauliflower Cous Cous with Mint-Basil Sauce + Video!

noreply@blogger.com (Jenné) — Fri, 25 May 2012 16:44:00 +0000

It's finally here; the 12th episode of Sweet Potato Soul!
What took us so long to edit a video shot in March?... Good question. New clients, commercials, workshops and trips.

My friend Kristin found this recipe by gluten free expert Shoshanna Levy of Nutrition Evolution. It's simple yet incredibly tasty; and sure to satisfy anyone, gluten free or not. I love the idea of using cauliflower to replace the grain. This dish can even be eaten raw, just let the cauliflower marinade in the sauce before serving.

Cauliflower Cous Cous with Mint-Basil Sauce

(Recipe by Shosanna Levy @ Nutrition Evolution. Serves 4)

Sauce:

1/4 cup mint leaves

3/4 cup basil leaves

2 lemons, juiced and zested

1/2 cup olive oil

2 tsp maple syrup

Cous Cous:

2 tbsp coconut oil

1 medium onion

2 heads cauliflower, florets finely diced

1/4 cup fresh basil chiffonade (we explain this technique in the video!)

1 tsp salt

fresh black pepper to taste

Kristin and I have a workshop coming up at Pure Yoga on June 3rd and would love to see you there!
REGISTER HERE!

Chipotle Barbecue Beans + You're Invited!

noreply@blogger.com (Jenné) — Fri, 18 May 2012 02:59:00 +0000

Comfort food is...
Chipotle Barbecue Beans and Roasted Carrots.

The beans, bursting with flavor and subtle hints of spice. Smooth yet firm, I can't get enough. And though I think I've got a slight sensitivity to tomatoes, I'll suffer the consequences, a pimple or two, for these beans. That's what I intend to do often this summer; make quarts of barbecued beans for picnics and snacks, for dinner and lunch.
When I was little, baked beans with turkey hot dogs were one of my favorite foods, up there with sweet potatoes, pizza and spaghetti. Though these quick and easy BBQ beans are not baked beans, they sure do remind me of them. The best part is how darn tasty they are, and secondly I love the fact that they're 100% healthy!

A healthy comfort food?! I've done it again : )

Let me not fail to speak of the comfort within the roasted carrots. I cut them in strips, hoping they'd sort of be like pasta. Instead they're like carrot fries. I love the crunchy parts best, and with the beans I love them even more. Mix in some dill, and you're set.

Head to the park on a beautiful summer day with sangria, your beans, cold beet and sweet potato salad and perhaps a massaged kale salad.
The chipotle barbecue sauce is good on everything so you might want to make extra to keep in the fridge.

mmmm....life is good!

And speaking of how good life is, I want YOU to come to my upcoming healthy eating workshop at Pure Yoga! My partner, Kristin Esposito, and I will be introducing you to the amazing world of natural sweeteners. Maple syrup, coconut sugar, date paste and local honey will all be on the menu. There will be demonstrations, sampling of the goodies AND giveaways!!!

So I'll see you there, right?

June 3 @4pm)

Pure Yoga (west 77th street between Broadway and Amsterdam)

Tickets $25

Spread the word.
Get your tickets here. I'm so excited to meet you!

Chipotle Barbecued Beans over Roasted Carrots

(Barbecue sauce recipe adapted from The Candle Cafe cookbook. For the beans I used both Yellow Indian Lady and Sangre de Toro beans from Rancho Gordo. Pinto, kidney, cannellini, black eyed peas, and black beans will all work, and impart their own uniqueness to the dish. I cook the beans with seaweed because it makes them easier to digest.)

1/2 cup dill, chopped

beans:

1 lb dry small firm beans, soaked over night

1 peice kombu, dulse or wild nori

Place beans in a large pot and pour in water, enough to cover the beans by 2 inches. Bring to a boil, then turn down to simmer. Add the seaweed and cook for one hour, or until beans are tender.

carrots:

1 lb Carrots, peeled and sliced into french fry shape

3 tablespoons Olive Oil

Salt and pepper

Heat oven to 350°. On a baking sheet toss carrots with a olive oil, salt and pepper. Roast for 25-30 minutes.

chipotle BBQ sauce (makes about 4 cups)

1/4 cup chipotle powder (or 2 canned chipotle peppers)

3 cloves of garlic

2 cups sundried tomatoes, chopped

1 cup apple cider vinegar

1/2 cup black strap molasses

1/4 cup maple syrup

1/4 cup Dijon mustard

1/2 cup dried basil (or Italian herb blend)

1/2 tsp sea salt

1 tsp fresh ground black pepper

1/2 cup soy sauce

1 cup water

Place all ingredients plus 1/2 cup of water into a blender and blend until smooth, adding the remaining water when necessary.

assembly:

When the beans are finished cooking and have cooled a bit, drain them and place in a large bowl. Stir in the chipotle barbecue sauce. Stir in dill, and serve over roasted carrots.

Happy Mother's Day {Rhubarb-Mango Ginger Jam}

noreply@blogger.com (Jenné) — Sun, 13 May 2012 15:24:00 +0000

Happy Mother's Day!

Today is all about honoring the women that brought us into this world, and those who usher use gracefully through it. It's a day to say thank you to the goddess within all of us; and to find peace with that inner feminine.

I'm so grateful to all the beautiful ladies in my life. My mother, Nana, step-mother, aunt; those deceased and even those I've yet to meet. Like my future daughter, and the person that she'll make out of me.

I give thanks to my Nana for passing on her love of food and passion to share it with others. I may have mentioned it on the blog before but when I was a little girl, around 5 years old, Nana would give me free rein of the kitchen. Within the boundaries of safety, nothing was off limits. I'd mix flour and spices in big bowls, and we'd sometimes bake my creations. Nothing was edible. My Easy Bake Oven took the backseat when Nana was around.

My friends and I would make mud pies, cakes and cookies out of dirt and grass then "bake" them in the mailbox out front. I was never scolded for this. Creativity was nurtured and encouraged as much as reading and writing. I'd paint a picture at school, and Nana would tell me how beautiful it is. I'd dance for hours in the living room, and my family would give me their attention and gladly watch. Fashion shows in my Nana and mother's clothes, Barbie mansions built into the dining room cabinet, indoor forts and jungle gyms crafted on and around an upturned mattress every week on laundry day. My Nana's house was my oyster, and she still is my sunshine.

I know what it means to be a woman, and to be a mother because of the two ladies that raised me. To live as fully as they intended, to follow my passions and to be willing to soar is the only way to get close to thanking them. It is that motivation that propels me forward.

Thank you.

Rhubarb-Mango Ginger Jam

(loosely based on David Leibowitz' Rhubarb-Strawberry Jam)

4 cups rhubarb, stemmed and sliced into 1/2 inch pieces

2 cups mango, cubed

1/2 cup water

1 heaping tablespoon ginger, minced

1/2 cup raw cane sugar

1 tablespoon lime juice, freshly squeezed

1/4 cup mint leaves, chiffonade

Place sliced rhubarb, mango and water into to a pot and cook covered over medium heat until rhubarb is tender, about 10 minutes. Stir a few times while it is cooking. Stir in ginger, sugar and lime and cook uncovered for another 10 minutes.

To test doneness, place a small plate in the freezer halfway through the cook time, so before you add the ginger and sugar. After the jam has cooked 10 minutes with the ginger and sugar, spoon a small amount onto the frozen plate and place back in the freezer for a few minutes. Remove plate, if the jam is jammy and cold then it is done.

Stir in the mint leaves, then pour the jam into clean jars. Place in the refrigerator to cool for a few hours.

Raw Spaghetti + the Greatest Love

noreply@blogger.com (Jenné) — Wed, 09 May 2012 01:21:00 +0000

Simply simplicity today. Raw spaghetti with marinara. The perfect 5 minute meal to enjoy at the end of a long day. Tasty, tangy, sweet with a little crunch. Dress is up, or further down.

With Mother's Day less than a week away I'm thinking a lot about my mom. She makes a few of my recipes from this blog; and being that she never really liked to cook when I was growing up, that means a whole lot to me. I think she would enjoy this raw pasta; perhaps served with a big spinach salad and Merlot. Sure, she might get hung up on having to use a fancy looking spiralizer, but she would soon fall in love with having raw pasta in less than a minute.
I made this dish last week for a client, but fancied up with delicious portabella meatballs. Today though, I was craving ease. My mom would do the same.

me, Mommy and Nana

If only I could fly home this Mother's Day to see my mom and Nana. I would cook for them everyday, and we'd talk late into the evening like we always do. Nana would fall asleep in the chair, mid-sentence (like I do late at night). We would joke, laugh, eat and be a big bundle of love palpable to anyone within a mile radius. What a lucky girl I am : )

How do you like to celebrate the mother's in your life?

Raw Spaghetti Marinara

(For this recipe you don't necessarily need a spiralizer, but it will make things a lot easier. If you have a mandoline make zucchini noodles using the matchstick blade or thinly slice the zucchini lengthwise with a knife or mandoline, and using a sharp knife slice down for long thin strips that resemble pasta. Massage with a little olive oil to soften it before tossing with sauce.)

serves two

2 zucchini or yellow squash, made into pasta (instructions above)

1 pint cherry tomatoes

1 cup sundried tomatoes, soaked in warm water if too hard and dry

1 cup basil leaves

1/2-1 small garlic clove

1 tbsp olive oil

1 date

black pepper

Place sauce ingredients into a food processor and blend until well combined. Season to taste.

Toss zucchini noodles with marinara and top with more black pepper and crushed chili flakes.

Enjoy : )

Tropical Collard Green Smoothie

noreply@blogger.com (Jenné) — Sun, 29 Apr 2012 13:33:00 +0000

Have you been eating your collard greens?

In my opinion this smoothie is one of the best uses for this nutritious leafy green. Sadly underrated, collard greens are as health promoting and delicious as kale. While I myself love kale, I can't eat it everyday. Oh no, there are too many other dark leafy greens to devour! And if you're greedy for nutrients like I am, you'll be getting more if you rotate your greens. Kale, collards, chard, spinach, parsley, cilantro, dandelion, beet greens; so many options!

Being from the south, collard greens have always been a huge part of my diet. My Nana prepared them often by sauteing them in butter with garlic, chili flakes and smoked turkey neck (before she gave up birds!). She would cook them for an hour until the greens became tender and rich; the smoky flavor from the turkey mingling with the spice from the chili was a treat.

It wasn't until I discovered the world of healthy eating that I was introduced to the fact that this wonderful green can be eaten raw, or minimally cooked. We had been consuming collards that were not as full of vitamins and minerals due to the long cooking processes. Collard greens, like kale, are one of the most nutrient dense leafy green. They are a great source of calcium, vitamin K, vitamin A, vitamin C, folate and more! Collards are wonderful for cancer prevention as they support the bodies ability to detox, are high in antioxidants and are a powerful anti-inflammatory food.

It's one of my favorite vegetables for it's delicious flavor, incredible health benefits, versatility and emotional attachment. Collard greens will always make me think of my Nana and home, even when I juice them, or smoothie them, steam them or use them as a raw wrap. I love these greens!

p.s. this is one of my all time favorite smoothies. It's rich and sweet, and is full of exciting and delicious flavors!

Tropical Collard Green Smoothie

2-3 cups Collard Greens, chopped

1 cup Cilantro

1 cup Pineapple, diced

1 cup Frozen mango

1/2 cup Fresh mango (*optional)

1/2 cucumber, diced or 1/2 cup coconut water (or both...)

juice of one lime

1 tsp Spirulina powder

Place all ingredients in a high speed blender, placing the heavier more liquid contents at the bottom. This includes the pineapple, cucumber and mango.

Blend until smooth and silky. Add more coconut water, cucumber or pineapple to thin if necessary : )

first photo of greens by Inga Spence from Getty Images

Beet Lentil Cakes with Cauliflower Puree

noreply@blogger.com (Jenné) — Wed, 25 Apr 2012 12:29:00 +0000

Life has been moving so very fast! Everything seems to be happening at once. New personal chef clients, new health coaching clients and an acting gig every other week. I'm on a role! With all of this goodness happening, I tend to clench up and worry that it'll disappear as soon as it arrived. Thankfully I quickly come to my senses, and remember the blessings that have surrounded me always. Before I had clients, and when my acting career seemed non-existent my life was still very charmed. Good food, lots of love, great health and a passion for life; what else could a girl need?! Life has a way of revealing greater things than we can imagine.

In this moment I can describe my nature as: ecstatic, inspired, terrified, worried and confident. I'm like a melting pot of emotions. It's really weird...

Want to know one of the sources of my ecstasy, inspiration and confidence? My friend Kristin and I had our very first "Radiant Living" workshop this past weekend, and it was a major success! We hosted the workshop at my apartment, and the topic was Spring detoxing with smoothies ("Delicious Detox"). Attendees learned the who, what, why, when and how of Spring cleansing, and we demonstrated our favorite smoothie recipes.

While Saturday's fantastic workshop is contributing to my sense of joy and confidence, I'm also feeling really good about our upcoming workshop series at Pure Yoga west. Good and nervous. Questions float through my brain: Will we have a large enough turn out? Will people respond to the workshop topics? Can we rock it out at Pure Yoga?
Sure, we can rock it out. We'll do that and surprise ourselves with our awesomeness; but while I know this in my heart, there's a little nagging voice in my head that feeds my worrying mind.

Times like this call for a good healthy meal. So for lunch on Saturday, before the workshop I whipped up these delightful beet lentil cakes and served them over arugula and cauliflower puree! The secret ingredients in the cakes are mustard and sunchokes; and for the mashed cauliflower, parsley adds a fresh touch.
Both Kristin and I are doing the Clean cleanse, so we're only allowed one solid meal a day in between two smoothies; one for breakfast and one for dinner. My beet lentil cakes were the perfect clean meal for a clean cleanse!

You're all invited to our upcoming workshops at Pure Yoga! I'll be posting the dates soon, and sending details out in my newsletter, so be sure to sign up.

For more information about Kristin, visit her website www.kristinesposito.com. She's an awesome yoga teacher and health coach!

Kristin and I are working on some incredible topics for our upcoming workshops, but I'm interested in hearing from you. Are there any topics that you would love to explore in a workshop with us?

Beet Lentil Cakes with Cauliflower Puree

(This recipe was inspired by a lentil cake on Roost. Kristin made the delicious mustard tahini cream. As you'll notice there is no garlic added to the cauliflower puree. I've made it twice with raw garlic, and both times the puree was barely edible. For some reason the spiciness from the garlic is pushed to the extreme when mixed with steamed cauliflower, I suppose it's some chemical reaction having to do with the cruciferous cauliflower and garlic... Not sure, but I don't advise it.)

Beet Cakes:

1/4 cup onion, diced

1/2 cup French lentils

1/2 cup sunchokes, peeled and diced

1 small beet, diced

2 tbsp Dijon mustard

1 tsp cumin

1/4 tsp sea salt + more to taste

1/4 tsp black pepper

In a pot, heat 1 tablespoon of olive oil. Add onions and saute until translucent. Add lentils and toast for a few seconds. Add 2 cups of water and bring to a boil. Cook for 15 minutes then add sunchokes. Cook until lentils are tender and liquid is completely absorbed, another 10 minutes.

Heat oven to 400° and line a baking sheet with parchment paper.

Place half of the lentils into a food processor, and lightly puree. Add puree to a large bowl, add remaining lentils along with diced beets, Dijon mustard, cumin, salt and pepper. Mix well to combine. Scoop out some of the mixture into your hands, about 1/4 cup, and form into patties. Place onto baking sheet and repeat until you've used all of the lentil mixture. Bake for 20 minutes.

Remove from oven to cool then enjoy over arugula and cauliflower puree. Top with tahini mustard cream.

Tahini Mustard Cream:

3 tablespoons Dijon mustard

3 tablespoons tahini

1/2 tsp cumin

1 tsp balsamic vinegar

In a small bowl mix Dijon, tahini and cumin. Stir in balsamic vinegar. You'll have a thick cream to dollop on top of the lentil cakes.

Cauliflower Puree:

1 head cauliflower, chopped into small florets

1/2 cup parsley, chopped

2 tbsp tahini

1 tsp lemon juice, fresh squeezed

1 tbsp olive oil

1/4 tsp sea salt + more to taste

1/4 tsp black pepper

water to thin, if necessary

Steam cauliflower for about 10 minutes. Add to food processor along with tahini, salt, lemon juice and parsley. Blend and slowly pour in olive oil while the food processor is running. If you want the puree a little thinner, add a tablespoon or so of water. Add more salt an pepper to taste.

Spring's Best Bounty + Citrusy Fennel and Black Chickpea Salad

noreply@blogger.com (Jenné) — Tue, 17 Apr 2012 03:31:00 +0000

Are you as excited as I am about Spring produce? Though it's been a little tough to say goodbye to my beloved winter squash, I will gladly open my heart (and mouth) to Spring's bounty. I want to highlight a few of this season's most delicious, nutritious and versatile offerings. You'll learn why they rock nutritionally, how to prepare them, and how to spot the perfect vegetable at the market. Of course I'll be hooking you up with some of my favorite recipes too!

So, where shall we begin? Why not start with fennel!?

1. Fennel is your friend

...whether you like it or not! Well, maybe that's a little dramatic; but fennel has got some pretty impressive health promoting qualities. Phytonutrients abound in the fennel plant. One in particular, called anethole, has been proven to reduce inflammation and prevent the occurrence of cancer! Fennel is also a fantastic source of Vitamin C. Vitamin C is a powerful antioxidant known to neutralize free radicals in the body, which equals a strengthened immune system. What's more, fennel is a great source of fiber, potassium and folate.
Available from Fall to Spring, select fennel bulbs that are clean, firm and without bruises. Fresh fennel smells like licorice. For the freshest taste and most bioavailable nutrients, consume fennel soon after bringing it home. Fennel seeds can be found at most grocery stores and stay their freshest when stored in the refrigerator.
There are so many ways to enjoy fennel this spring. I love raw fennel in salads, and even dehydrated fennel chips (like the photo above)! Try my fennel chickpea salad with citrus vinaigrette. (recipe follows)

2. Glorious Peas
My list of favorite spring foods definitely includes peas! This is what I had to say about peas in a post I did back in February. "Like other legumes, peas are a fantastic source of fiber and protein. Surprisingly though, peas also contain an impressive array of phytonutrients. What are phtyonutrients? They're special chemicals found in plant food that promote human health. An example would be the must-have antioxidants found in plants like peas. The humble pea is high in the antioxidants vitamin E and vitamin C. Other phytonutrients present in peas include their anti-inflammatory nutrients, some of which are found almost exclusively in peas. Though very low in fat, green peas are a good source of Omega 3 fatty acids (also great anti-inflammatory agents).
But let me not breeze over the fiber and protein. Peas contain an exceptionally high amount of fiber and protein, and the combination of the two play an important role in regulating our blood sugar levels. They're also the perfect food to satisfy our hunger and keep us full for hours. "
Fresh peas are in season in some parts of the country, but frozen peas are great too. When shopping for fresh peas, they should be firm, smooth and vibrant green. You'll want to choose pea pods that feel full. Use immediately, or refrigerate for several days.
This season you're going to see a lot of pea recipes coming from my kitchen! Check out this recipe for Pea Mint Dip from the My New Roots blog. Or my Avocado Pea Tartine.

3. Mango
Did you know that the mango is the national fruit of India, Pakistan and the Philippines? And it's the national tree of Bangladesh! I'm sure you've noticed that mangoes have all of a sudden popped up in your local grocery store. While they aren't a locally grown produce, Mango season has begun in the tropical regions of the world. High in antioxidants, phytonutrients and B vitamins, mango is a great fruit to chow down on this season. One thing I love about mangoes is their versatility. It's a fruit that can be used in a number of desserts and savory meals. Green unripe mangoes are used in many traditional East Asian and Southeast Asian dishes. I had my fair share in Thailand and Bali last summer. When mango shopping, I prefer the smaller yellow varieties. I find them more reliably sweet and fresh. If you purchase unripe mangoes, set them on the counter for a few days to ripen. They'll be soft and fragrant when ready to eat. Green mangoes can be purchased and used right away in savory dishes. Here's an inciting recipe for Sticky Rice with Mango, one of my favorite desserts. Try it with black sticky rice if you can! For a savory option try my Miso Mango Red Cabbage Salad.

4. Dandy Dandelion
Mother Nature is so wonderful! Spring is naturally a time for cleansing, and she delivers the perfect produce to aid in our inner renewal. Dandelion is one of the best plants for detoxification. The root and leaves are both known to support detoxification of the liver, kidneys and digestive system. As a natural diuretic the plant stimulates removal of wastes and toxins. The bitter quality of dandelion contributes to a mild laxative effect in some people. The leaves are high in Vitamin A and K, which is crucial for proper absorption of Vitamin D (hopefully you're getting lots of that!).
Look for dandelion greens that are crisp and fresh, with a vibrant green color. Try them them in a salad with other greens, or a smoothie with other greens to cover the bitterness.

5. Asparagus
I can eat a whole bunch of raw asparagus for a snack. No salt, no oil, just pure unadulterated asparagus. Which is fantastic because asparagus is one healthy vegetable. But aren't they all? Yes, asparagus will fight inflammation and free radicals; and it's loaded with an array of nutrients and minerals. But what makes asparagus really unique is how it supports a healthy digestive system. Like chicory and sunchokes (aka Jerusalem artichokes), asparagus contains a very special carbohydrate called inulin. Unlike other carbohydrates, inulin isn't broken down until it reaches our large intestines where it becomes food for healthy bacteria that live there. Also known as a "prebiotic", inulin feeds and supports the healthy bacteria which in turn keeps your digestion and overall health on track. It's also high in fiber, which is certainly a necessary substance for healthy digestion.
Buy asparagus from your local farmer's market when possible. This will ensure quality and great nutrient availability. Choose vegetables that are firm, and with tight tips.
Sure, asparagus can easily be eaten raw as a snack, but it's also delicious grilled, sauteed, tossed in salads, in sushi... the possibilities are endless.
This recipe for asparagus with edamame, and fennel with a lemon-chive dressing sounds like a perfect spring recipe. In the recipe for the dressing it asks for cream, try substituting tahini : )

Fennel Black Chickpea Salad

serves 4 as a side dish or appetizer

1 bulb fennel, shaved or cut thinly with a knife

2 cups black chickpeas

3 carrots, grated (or pulsed in food processor)

sea salt

crushed red pepper

vinaigrette:

1/2 cup fresh squeezed orange juice

1/4 cup fresh squeezed lemon juice

2 tbsp balsamic vinegar

3 tbsp olive oil

2 tsp fennel seeds

black pepper

In a bowl toss shaved fennel, chickpeas, carrots, salt and pepper. In a smaller bowl whisk together the ingredients for the vinaigrette. Pour the vinaigrette onto the fennel and chickpeas and massage a little. Add more seasoning to taste, then place in the refrigerator to marinate for an hour or more.

The Spring Tartine

noreply@blogger.com (Jenné) — Wed, 28 Mar 2012 11:58:00 +0000

Early Spring tastes like chickpeas, green peas, avocado and dill with tahini orange sauce served as an open faced sandwich, a tartine, over a bed of mixed greens, mint and dandelion leaves. My cravings for avocado dissipate when the cool weather rolls in each fall, but they return in full force at the earliest sign of Spring. Green peas aren't officially in season here, but the frozen ones, with their stunning green beauty, do the trick. I discovered black chickpeas recently, and when I saw them sold at a Los Angeles Whole Foods for $1 something a pound, compared to $4/lb in NYC, I had to bring some home. Dill, oh dill. I wasn't a fan of the herb until I made this dish. Now I'm hooked.

Spring does lovely things to people. In New York we celebrated an incredibly warm month of March, and though the cooler air has crept back in, the lightness of Spring hasn't left. Bright colors replace the drab tones of winter, smiles replace scowls, and avocados, peas and dill create magic on the plate.

For this dish I love the visual contrast of the green peas and black chickpeas. Black chickpeas can be found at Whole Foods, or normal chickpeas can be used. I found that the black chickpeas aren't as creamy when cooked as their tan counterpart. However, they maintained a satisfying firmness that added a nice texture to the tartine. I'm hoping black chickpeas have more antioxidants than normal garbanzos, but that's just an assumption.

I was delighted to learn that dill contains compounds that enable antioxidants to destroy free radicals in the body. It is especially helpful in neutralizing certain carcinogens from cigarette smoke and charcoal grills. Not only can dill help protect you from cancer, it's also a powerful antibacterial herb. It is even a great source of calcium!

If you don't eat bread, I promise this dish is delicious even without it. It's also very tasty tossed with quinoa! Yum!

Wait! Just one more thing I must share with you. A friend of mine, Dr. Chrys Ghiraldini, wrote a fabulous book called How To End Emotional Hunger: The Ultimate Weight Loss Solution; and for a few more days on Amazon/Kindle it's selling for just $.99! Yes, $.99!
The title says it all.
I just bought it, and cannot wait to read this book! Click here to buy : )

,

Avocado Pea Tartine with Dill

and Orange Tahini Dressing

(makes 4 or so tartines, 2 servings. Serve on toasted whole wheat bread, with mixed greens with fresh mint, or tossed with quinoa. )

1 avocado, cubed

1 cup green peas, fresh or frozen and thawed

1 cup black chickpeas, or tan chickpeas

1/2 cup dill, chopped

Dressing:
1/2 cup fresh orange juice (from 1 orange)
4 tbsp tahini paste
1 tbsp balsamic vinegar
1 tbsp olive oil
1/4 teaspoon sea salt

freshly ground black pepper

freshly squeezed lemon juice

4 slices of whole wheat bread

In a bowl combine avocado, peas, chickpeas and dill. In another bowl, mix orange juice, tahini and vinegar. Slowly whisk in olive oil until it emulsifies. Add more balsamic vinegar and salt to taste, along with freshly ground black pepper.

Pour the dressing over the avocado and peas and toss to coat.

Toast bread then drizzle with olive oil. Spoon the avocado pea mixture onto the bread and spoon some of the remaining dressing over the tartines. Squeeze a little lemon juice over the dish. Serve with mixed greens and herbs tossed in olive oil.

Natural Remedies for Seasonal Allergies + Spiced Granola!

noreply@blogger.com (Jenné) — Sun, 25 Mar 2012 21:59:00 +0000

5 Natural Remedies for Seasonal Allergies

I didn't suffer from seasonal allergies until I moved to New York city. As you can expect, I am not a fan. Thankfully my allergies have been fairly mild; nothing more than a few sneezes, a pesky runny nose and eyes that start to itch at night. Still, relief is much desired and not from a pill. Last year I found relief in a fantastic herb; and this year I'm going even more in-depth in my pursuit of natural remedies for seasonal allergies. Why choose a natural remedy when you can easily pick up a box of Zyrtec at the drugstore? Natural remedies don't just cover up the problem, but many work to strengthen our body's defense before the pollen attack begins. On top of that, these natural remedies come side effect free; that means no drowsiness!

1. Stay extra hydrated!

With Spring comes warmer weather, longer days, pretty flowers and pesky pollen. Spring also brings rain showers, let them be a reminder to shower your insides with a lot of filtered water! Staying hydrated is essential for relieving seasonal allergies. Believe it or not, the majority of us are dehydrated and suffer from the ill effects of this condition. In a healthy and properly hydrated system histamine is produced to defend the body when there is a foreign invasion of a virus, bacteria or pollen. By making you sneeze and initiating a runny nose, the histamine is able to expel the invader from the body. When we are dehydrated our bodies produce too much histamine, and allergic reactions are triggered unnecessarily. Drink plenty of filtered water to stay hydrated, and to keep your bodily functions balanced. Squeeze fresh lemon juice into your water for some allergy fighting Vitamin C.

2. The Magic of Bee Pollen

Though it's not exactly vegan, I'm a big fan of bee pollen for it's incredible healing properties. You know that dusty stuff you see on flowers; the pollen? There are two types of pollen: one that is blown by the wind and is responsible for seasonal allergies, and another that is collected by honey bees, then synthesized to create the delicious granules we call bee pollen. Bee pollen is Nature's multivitamin. It contains all 22 of the essential amino acids and is 25% protein. It also contains over a dozen vitamins and over two dozen minerals; even 11 enzymes and fatty acids. Bee pollen is high in quercetin, a flavanoid found in many foods and known for it's ability to lower the bodies histamine response. That means less sneezing and runny noses. Local bee pollen works best. It acts as a natural vaccine against airborne pollen, by building up your body's defense. Look for bee pollen with the widest variety of color; this indicates that the pollen has been taken from a wide variety of flowers. It is recommended to start taking bee pollen at least a month before allergy season strikes, so that you'll have time to build up your defenses. Start with a small dose, 1 teaspoon per day, then work your way up to a maximum 1 tablespoon a day. It's delicious and goes well in smoothies and with granola. Check out the recipe below!

3. Brave the Stinging Nettle

When you rub up against a Stinging Nettle plant it's going to hurt! Despite it's terrible sting, Stinging Nettle does have a nice side. This herb was the first natural remedy I tried to cure my own allergies; so I can attest to it's effectiveness. Stinging Nettle acts as a natural antihistamine to alleviate allergy symptoms, especially runny nose and sneezing. It can be taken as a tea, a tincture or in pill form. The most widely recommended is Stinging Nettle tea that has been brewed for a long time. Look for the tea at health food stores. Alternatively, the tincture is a great option and easier to travel with. Add a dropper full of tincture to a glass of water and sip it down; Maxx thinks it tastes like herbal tea : )

4. Make it Hot!

This has got to be the tastiest way to combat seasonal allergies. By adding some spice to your food this allergy season you can alleviate congestion. Spicy foods will thin mucous secretions and clear nasal passages. If you've ever eaten wasabi or too much cayenne pepper, you'll know what I'm talking about. This allergy season, spice up your food with cayenne pepper, ginger, fenugreek, wasabi, and spicy condiments. Curry, chili, and spicy salsa will all help you kick your congestion.

Try this Peach Salsa with a little more spice added. Add black beans for a little more substance.

5. Pass the Omega-3

Yes, the much talked about Omega-3 fatty acid can even be helpful for relieving seasonal allergies by strengthening the immune system and lowering the body's histamine response to allergens. Omega-3 is a fatty acid essential to human health. Our bodies do not produce Omega-3, so we must attain the proper amount from food or supplements. Omega-3 fatty acid works as an anti-inflammatory agent, thus reducing inflammation in the sinuses caused by histamine response, a.k.a allergic reactions. It also boosts the immune system, giving your body the extra strength it needs to fight allergens and ward off infection. Foods high in Omega-3 fatty acid include fish (salmon, halibut, and tuna), walnuts, chia seeds and flax seeds. As a vegan, it is important to eat a diet in which this healthy fat is present. I make sure to eat plenty of walnuts, chia seeds and flax seed oil; all delicious, healthy and safe sources of allergy beneficial Omega-3 fatty acid. Replace olive oil with flax seed oil in salad dressings, and eat walnuts everyday!

Start your day off strong with a few glasses of water with lemon and this super allergy fighting granola which combines bee pollen, cayenne pepper, and walnuts. Plus it's gluten free and 100% raw!

Spiced Granola

(makes 2 servings. Allergy fighters are in bold.)

1 cup buckwheat (soaked, sprouted and dried)

1/2 cup coconut shreds

1/2 cup walnuts (OMEGA-3)

1/2 cup pumpkin seeds (OMEGA-3)

1-2 tablespoons bee pollen (NATURAL VACCINE, QUERCETIN, AND VITAMINS)

1/2 teaspoon cayenne pepper (DECONGESTANT AND ANTI-INFLAMMATORY)

1/2 teaspoon cinnamon (ANTI-INFLAMMATORY)

1/4 cup raisins

1/4 cup goji berries (VITAMIN C & RESTORES NORMAL FUNCTIONING OF IMMUNE SYSTEM)

dash of salt

1 tablespoon maple syrup

Mix all ingredients together. Eat as is, or with non-dairy milk or yogurt : )

Thumbprint Cookies + an offer!

noreply@blogger.com (Jenné) — Mon, 19 Mar 2012 05:04:00 +0000

As many of you know, my new culinary and wellness service, The Nourishing Vegan, is finally up and running. I'm officially a board certified health coach...HOLISTIC health coach! That means that in addition to my personal chef and cooking class clients I am also accepting clients for my individualized health coaching programs.

If you're interested in becoming a healthier you by releasing weight, eating better, improving your digestion or feeling better about your body, then I invite you to contact me to schedule a FREE health consultation!

Do you want to be healthy, radiant and full of energy?

Working with me you will:

receive dedicated support
release extra pounds
improve your digestion
improve your energy
boost your immune system
feel great about your body
learn what foods support your radiance, and how to prepare them
SHINE!

This is my invitation to the fabulous readers of Sweet Potato Soul to take advantage of a FREE initial health consultation with me. Consultations will be conducted on Skype or phone; so feel free to schedule your consultation from anywhere in the world! Sessions last about 45 minutes.

email me:

jenne@thenourishingvegan.com to schedule your FREE session!

Read more about my Health Coaching program HERE!

So now, on to the cookies!
I've baked these incredible Thumbprint Cookies several times in the last 7 days. You would think I'm running a bakery out of my apartment; but I did give them as gifts to two people : )

They're healthy cookies at their very best. Sweet, moist, soft yet crumbly; yes please! And that jammy center is a true winner. I found the recipe on the Whole Foods website while searching Google for "vegan thumbprint cookies". I had never made thumbprint cookies before, and wasn't aware how easy they are. Simply almonds, oats and spelt sweetened with maple syrup; a little canola oil, almond extract, fruit sweetened wildberry jam and Voila!

I've been experimenting with what it feels like to really enjoy food. Placing my undivided attention on what's going into my mouth I can taste and experience the pleasure of eating more than ever. These cookies are a great treat for experimentation. I must warn you though; it's not easy to stop at one cookie!

I even tried to chocola-fy these; creating chocolate banana thumprint cookies with banana in the center. Those were pretty good, but not as scrumptious as these classics.

Feel free to substitute another flour for the spelt if you're gluten free. I suspect buckwheat would be a great alternative.

Thumbprint Cookies

(Adapted from the Whole Food's website. Makes 16 two inch cookies.)

1/2 cup almonds
1/2 cup rolled oats
1/2 cup spelt flour, or buckwheat flour (gluten-free)
1/4 cup canola oil
1/4 cup maple syrup (plus 1 tbsp for extra sweetness)
dash sea salt
1/2 tsp almond extract
Fruit juice sweetened jam, I used wild berry

Preheat oven to 350°. Place the almonds and oats into a food processor and pulse until ground. Leaving a them a little coarse for texture. Transfer this mixture to a large bowl and add the spelt flour. Stir well, then add oil, maple syrup, almond extract, and salt. Stir to combine. Scoop out tablespoon sized balls of the dough and roll in the palm of your hand to form each cookie, then arrange on a large baking sheet, spacing cookies 2 inches apart. Press your thumb gently down into the center of each cookie to make an indentation. Spoon a scant teaspoon of jam into the center.

Bake cookies until golden brown, about 15 minutes. Transfer to a rack to cool completely, then serve immediately. Cookies will store for days, if you can manage that sort of self control. Store in an airtight container.

Chipotle Orange Soba Noodles with Delicata & Bok Choy

noreply@blogger.com (Jenné) — Tue, 06 Mar 2012 08:52:00 +0000

There are few things as special as connecting with people who share your values and support your dreams. I spent this past weekend in Long Beach, California at the Institute for Integrative Nutrition's Mega Conference. The convention center was packed with thousands of current students and alumni from the most awesome and supportive nutritional training program in the world! We heard from David Wolfe, John Robbins, Seane Corn, Paul Pitchford and more. I left the conference fully charged and empowered to build The Nourishing Vegan (my personal chef and health coaching practice) into a business that really makes a difference in the lives of many, myself included.

I'm so glad to have allotted myself a few extra days in sunny California. Since I arrived on Thursday, the temperature has been in the high 70s; so all weekend I soaked up copious amounts of Vitamin D. I'm staying with my very good friend in Venice, and I love it. LOVE IT! I could definitely see myself living and thriving here; but I'm not ready to leave NYC.
I've eaten at 3 vegan restaurants so far: Seed (okay), Rawvolution (yummy) and Better Life (scrumptious!). I want to try all of them, but that might take weeks, and I'm leaving tomorrow afternoon. Still, I'm grateful to have been given the opportunity to see how Californians do vegan and raw food.
I feel incredibly inspired after 4 days spent in So Cal with old and new friends. It has been just the vacation I needed.

I've been dying to share this recipe since I made it last week: Chipotle Orange Soba Noodles with Delicata Squash and Bok Choy. It's good, and pretty easy to make. I roasted the delicata, but steaming it would work too. Also, feel free to substitute another winter squash or sweet potato for the delicata if you cannot find it. The squash I used was a version of delicata that I'd never before used, and it's skin was too tough for my liking. A normal, long delicata would have been better; but at least the one I bought is pretty : )

Chipotle Orange Soba Noodles with Delicata Squash

and Bok Choy

(serves 2. I'm a vegan who eats honey; not everyone agrees with my decision to do so. If you're 100% vegan, use agave or maple syrup in place of the honey. Of course they all taste different, but they'll work just fine)

2 cups bok choy, chopped

1 large delicata squash, or 2 small

2 portions soba noodles, they're often divided into portions per serving

Chipotle Sauce:

1 1/2 tbsp honey

1/2 cup orange juice, freshly squeezed

1 tbsp chipotle powder, or 2 tbsp adobo sauce (from can of chipotles)

1 tsp ginger, minced

1 clove garlic, minced

1 tbsp olive oil

sea salt

Cut delicata squash in half, remove seeds and cut into 1/2 inch slices. If roasting, coat in a bit of olive oil and roast for 25 minutes at 350°F. If steaming, cook for about 20 minutes. Steam or saute bok choy for a few minutes, no more than 6.

In a medium bowl cook soba noodles like you would any pasta (boiling water+salt). Cook for 5 minutes, then drain water and place noodles back into the pot (not on the fire) while you prepare the sauce.

For the sauce, whisk all of the ingredients together until emulsified, then pour half of it onto the soba noodles; toss to coat. When the squash and bok choy is finished cooking, toss them together with the noodles then serve. Pour some of the sauce on top of the finished dish, not too much, it's sweet!

Creamy Sweet Potato Portabella Pasta

noreply@blogger.com (Jenné) — Mon, 27 Feb 2012 12:00:00 +0000

I know it's not pea season, but thank God they're sold frozen all year round! I've been stocking up on bags and bags of them; and they never stay in my freezer for long. I'm always craving peas. A favorite meal when I was little was sweet peas with salmon and white rice. My mom felt good about serving me peas because they're green, and she thought that I was getting my green vegetables. Yes, they're green and they're from a plant, but peas don't count as a green veggie like broccoli or kale would. Peas are a legume; a SUPER legume!
Like other legumes, peas are a fantastic source of fiber and protein. Surprisingly though, peas also contain an impressive array of phytonutrients. What are phtyonutrients? They're special chemicals found in plant food that promote human health. An example would be the must-have antioxidants found in plants like peas. The humble pea is high in the antioxidants vitamin E and vitamin C. Other phytonutrients present in peas include their anti-inflammatory nutrients, some of which are found almost exclusively in peas. Though very low in fat, green peas are a good source of Omega 3 fatty acids (also great anti-inflammatory agents).
But let me not breeze over the fiber and protein. Peas contain an exceptionally high amount of fiber and protein, and the combination of the two play an important role in regulating our blood sugar levels. They're also the perfect food to satisfy our hunger and keep us full for hours.
Oh, and according to my source, the World's Healthiest Foods website, peas are environmentally friendly nitrogen fixing crops that help prevent soil erosion and keep pests at bay.
I guess my mom knew what she was doing, serving me peas all the time : )

Now, on to the creamy sweet potato pasta!
Basically the creamy texture is achieved by blending steamed sweet potato with tahini and a couple of other spices. I sauteed the peas with the portabello mushrooms and a few chopped sundried tomatoes, mixed it all together with some whole wheat spaghetti and VOILA Sweet Potato Soul's first pasta recipe was born! I originally planned to make this using butternut squash, and I suspect that either vegetable would be delicious. The sundried tomatoes can be a bit much, salty, but I still enjoy a few of them in this pasta. My favorite part had to be the creaminess with the texture of both the peas and portabello; scrumptious!

Creamy Sweet Potato Portabello Pasta

(serves 4. Any pasta will be fine. Even soba noodles would be lovely)

1/2 box whole wheat pasta

1 large sweet potato, steamed or baked

1/3 cup tahini

1 tsp miso

1 tbsp dry white wine

1 tbsp olive oil

1 clove garlic, minced

1/2 tsp black pepper

1/2 tsp crushed chili flakes

sea salt to taste

2 portabello mushrooms, chopped

1 clove garlic, minced

1 cup green peas

4 sundried tomatoes, soaked if dried and chopped

1 tbsp olive oil

Into a food processor add the sweet potato tahini, miso, white wine, oil, garlic, pepper and chili flakes. Blend until very smooth. Add salt to taste.

Heat a tablespoon of olive oil in a pan on medium heat; add garlic and cook until slightly golden, then add mushrooms, peas and sundried tomatoes. Cook until mushrooms are soft and peas cooked through.

Meanwhile, cook your pasta. Once cooked, drain the water and place the pasta back into the bowl in which it was cooked. Pour the sweet potato puree into the pasta and stir. Then add half of the mushroom pea mixture. Serve immediately, spooning the rest of the mushrooms and peas on top. Garnish with more black pepper and chili flakes (or Aleppo pepper: my favorite!)

Boost you mood with food AND Chocolate Macaroons!

noreply@blogger.com (Jenné) — Tue, 21 Feb 2012 16:43:00 +0000

We humans eat for many reasons; to nourish our bodies, to tickle our taste buds and to feel good! It's been unseasonably warm here in NYC, but the winter blues have still managed to effect some of us. Luckily Mother Earth has given us "happy" foods to turn our glum into joy. Check out these 5 mood boosting foods, and create your perfect mood boosting culinary delight!

1. Coconut
Coconut is all the rage nowadays, and for good reason; the stuff can put a smile on your face. Coconut contains medium chain fatty acids that help stabilize the blood sugar, boost energy and curb anxiety. Fatty foods, like coconut, are satiating and comforting. Instead of a slab of butter on your baked potato, reach for unrefined coconut oil. Coconut oil is also a delicious addition to green smoothies and desserts.

2. Asparagus
Asparagus contains not one, but two very important mood boosting nutrients; Thiamine (vitamin B1) and tryptophan. Thiamine is essential for the development of healthy brain cells and cognitive function. When you're low on this vitamin, feelings of fatigue result : (
Tryptophan is an amino acid that is converted to serotonin in the body. Serotonin is responsible for aiding our sleep, regulating our moods and decreasing anxiety, thus keeping our moods in check. Oh, and asparagus is a known aphrodisiac too ; )

3. Dark Leafy Green Veggies
Leafy green vegetables are superfoods that support the health of our bodies in a number of ways. It's no surprise that they contain a number of nutrients that are clinically proven to boost our moods. Dark leafy green vegetables, like spinach, kale and collard greens, are high in folic acid, calcium and magnesium. Folic acid, also called folate, is a B vitamin responsible for the healthy functioning of our nerves. When a deficiency is present, we may suffer from feelings of depression, irritability and mental fatigue. The calcium present in leafy greens sends a signal to your brain to release happy neurotransmitters; and with just as much absorbable calcium as dairy, you're guaranteed to feel the good vibes pulsing within. Magnesium, found abundantly in dark leafy greens, helps to produce and support seratonin in the brain; thus improving our mood.
Make sure to eat ample amounts of dark leafy vegetables everyday. Each morning I start my day off with a mood boosting green smoothie filled with greens, fruit and a few other superfoods.

4. Sea Vegetables (aka Seaweed)
Like dark green leafy vegetables, sea veggies are superstars of the mood boosting club. Common sea vegetables include dulse, kelp, wakame, nori (the stuff your sushi is wrapped in), arame and hijiki. While each sea vegetable has a distinct texture and taste, they all boast magical mood boosting powers. Loaded with essential minerals like calcium, magnesium, potassium and iodine, these exotic veggies will give you a fantastic boost in your mood and overall health.
Iodine is an important mineral needed for the proper functioning of the thyroid gland and balanced hormone levels; that equals a stable mood!
Try my Red Cabbage and Wakame salad with Sweet Miso Dressing for a tasty introduction to seaweed.

5. Dark Chocolate
The list would not be complete without chocolate. This magical mood enhancer contains a very special chemical called anadamine which may be responsible for the happy and high feeling you get after indulging. Chocolate also contains theobromine, a stimulate similar to caffeine, and phenylethylamine, another mood boosting compound. Still, some studies have shown that these chemical compounds present in chocolate should not be attributed to its obvious mood boosting ability. It could simply be the taste and experience of eating a luxurious piece of chocolate that gives you that awesome feeling!
Be sure to buy chocolate that contains at least 70% cacao; anything less will be higher in sugar. Though the taste may be to blame for the mood boosting powers, cacao is very high in antioxidants. A chocolate bar high in refined sugars may cancel out the affects of all those antioxidants. Raw chocolate is my personal favorite. Look for raw cacao powder at health food stores, and make these incredible cacao macaroons (no dehydrator required). Recipe below!!!

Raw Chocolate Macaroons

(recipe adapted from Raw Food Real World by Sarma Melngailis & Matthew Kenney)

1 1/2 cups unsweetened shredded coconut
3/4 cup raw cacao powder
1/2 cup maple syrup
1 tablespoon of coconut butter or oil
1/4 teaspoon vanilla extract
2 pinches of sea salt/Himalayan salt

In a large bowl, combine all the ingredients and stir well.
Scoop out batter in 1 tablespoon mounds and place on wax paper to be put in the refrigerator harden. Chill in the refrigerator for a couple hours. Feel free to place in the freezer to harden. They'll be ready quicker, but I prefer the fridge.

If you have a dehydrator, dehydrate for 12 hours, then place in the refrigerator or freezer to harden a bit. I prefer to dehydrate these first, as the texture is better. Enjoy!

Vegan French Toast + Episode 11 {Happy Valentine's Day}

noreply@blogger.com (Jenné) — Mon, 13 Feb 2012 14:08:00 +0000

You know that song by Andre 3000 of Outkast, "Happy Valentine's Day" off The Love Below album?
I LOVE that song! I'll listen to it any day of the year, but when Valentine's day finally rolls around that's my wake up in the morning feel good jam! I'm not a Valentine's day hater; I think it's great that we have a holiday to celebrate the most precious thing on earth, love.

For the few weeks leading up to February 14th, the image of the red heart is everywhere you look. There's Valentine's day themed everything from lingerie to cupcakes. This year I couldn't let the holiday pass without making something special for Sweet Potato Soul.

Which brings me to the french toast. If you haven't made vegan french toast before I urge you to give it a try. I was surprised by how delicious and satisfying it was. Crisp and perfectly brown on the outside, while warm and moist on the inside, this french toast is so much easier and healthier than the traditional eggy variety. Stale bread is used to create toast that doesn't turn into mush when dipped in the milky mixture; and the milky mixture is simply almond milk, cinnamon, vanilla and oat flour. I served this morning treat with an incredibly delicious goji berry syrup, and topped the dish with a few sprinkles of cinnamon. This no-fuss recipe is no doubt staying in my breakfast repertoire. Green smoothies, pancakes and oatmeal welcome french toast!

Valentine's day is certainly about reminding others of your appreciation and love for them, but it's also about reminding yourself how special and beautiful you are. We are all those things. If you don't believe it I dare you to practice loving yourself 100 times more than normal this Valentine's Day. Be your own Valentine. If that means buying yourself a dozen roses to decorate your home, or treating yourself to breakfast in bed, do it and lavish in the wonderful way you feel. If you need an example of how to treat yourself right, go ahead a watch this video; and if you already know how to treat yourself like royalty you'll definitely enjoy.

Happy Valentine's Day! Everyday is the 14th : )

Vegan French Toast

(I used a small heart shaped cookie cutter for this french toast, and though it is not pictured above, I also made french toast out of the bread from which the heart shapes came. Make sure to use stale bread, or challah. Bread from a fresh loaf will become too soggy when dipped into the wet mixture. I find that the goji berry syrup is sweet enough with the french toast, but feel free to drizzle warm maple syrup onto the toast if you need some more sweetness.)

(3-4 servings)

8 slices of stale sliced bread, or challah

3/4 cup almond milk

2 Tbsp oat flour, whole wheat flour will work too

1 tsp vanilla extract

1 tsp cinnamon

dash of sea salt

In a bowl mix together the almond milk, flour, vanilla extract, cinnamon and salt. Pour this liquid into a shallow dish. If you're making hearts for your french toast use a cookie cutter to cut out the shapes. Warm a frying pan to medium heat and melt a teaspoon of coconut oil in the middle. Dip the shapes, or full pieces of bread into the wet mixture, coating both sides, then place into the pan to cook. Cook on each side for a couple of minutes then remove and repeat the dip and fry with the remaining bread. You can keep the finished toast warm in the oven at 250° while finishing up the rest of the bread. Serve warm with the goji berry syrup and cinnamon.

Goji Berry Syrup

1/2 cup goji berries (doubled from the video)

4 Tbsp maple syrup

Soak the goji berries in hot water for 10 minutes. Drain water and pour the maple syrup into a bowl with the berries. Smash the berries and syrup together with a fork, spoon or masher. Serve with the finished french toast.

Carrot Crackers {raw!!}

noreply@blogger.com (Jenné) — Tue, 07 Feb 2012 21:59:00 +0000

I love a good crunchy and salty cracker. When I discovered raw crackers less than 6 months ago, my search for the perfect snack was finally complete. Since that first bite into a Pure Food and Wine rosemary cracker, I have not once craved boxed crackers. I've even lost all cravings for my favorite tortilla chips; and that says a lot!
When made right, raw crackers can satisfy the need for crunch and nutrients, and leave you feeling light and happy instead of thirsty and hungry. Loaded with protein, fiber, phytonutrients, antioxidants, vitamins and minerals raw carrot crackers are where it's at!

The star of these crackers is really the buckwheat. While we typically think of buckwheat as a grain, it is actually a fruit seed. It's absolutely perfect for those avoiding gluten; and it can be used in porridge, baking, pancakes and raw snacks. Buckwheat is a complete protein and a great source of fiber, so don't expect to eat the whole batch without feeling it later. This little seed-grain is also high in the trace mineral manganese, which is responsible for aiding our body's absorption of some B vitamins, acting as an antioxidant and helping the body synthesize fatty acids and cholesterol (just to name a few functions). Read more about the wonderful benefits of buckwheat here, it's where I find my info. For these crackers I recommend sprouting the buckwheat; it doesn't take long. Soak the buckwheat overnight. The next morning rinse and place in a large wide mouth glass jar, covering the lid with cheese cloth. Set the jar at a diagonal; the buckwheat groats should sprout within 8 hours, but make sure to rinse at least once to keep them moist.

I love making these crackers with carrots because they add a little sweetness, but feel free to experiment with vegetables. Keep in mind, the buckwheat gets pretty dry when dehydrated, so make sure to have 1 cup of buckwheat for every 2 or 3 cups of veggies.

Raw Carrot Crackers

10 carrots, peeled and diced

1 zucchini, diced

1 1/2 cup buckwheat groats, sprouted and rinsed

2 Tbsp nutritional yeast

2 Tbsp flax seed, ground

1 tsp cumin

1/2 tsp ground turmeric

1/2 tsp cayenne pepper

1/2 tsp black pepper

1 1/2 tsp Himalayan sea salt

2 Tbsp water, if necessary

Place carrots and zucchini in the food processor, blend until grainy and nearly pureed. Pour the vegetables into a large bowl. Place the buckwheat in the food processor and blend until pureed. Add all other ingredients and blend. Pour the buckwheat mixture into the veggie bowl and stir to combine. If you have a large food processor, place the mixture back into the food processor to blend; I have a smaller processor so I do this in batches. Add water to the mixture if it is too thick. Once blended, spread the mixture about 1/4 inch thick onto 2 or 3 dehydrator sheets. Dehydrate at 145° for 1 hours, then reduce heat to 112°; at this time you can score the crackers into shapes using a knife or pizza cutter (my favorite). Dehydrate for about 8 hours then flip the crackers onto the mesh dehydrator sheet, the bottom will be facing up. Dehydrate for 8 more hours, or until crispy and dry.

Sweet Potato Soul Cupcakes {IT'S OUR BIRTHDAY}

noreply@blogger.com (Jenné) — Thu, 02 Feb 2012 18:27:00 +0000

I know it's a little strange to call it "our" birthday; my blog and I turn a year older today. The blog isn't a living being, yet I feel very connected to it. It's an extension of me. I always wanted to have a twin sister, and I'm not saying that this blog has fulfilled that yearning, but sharing my birthday with Sweet Potato Soul feels really special and intimate.

I made cupcakes to celebrate the occasion, and took off from work so I can spend the day appreciating the woman that I've become. The only thing that's missing are the candles (opps...!) I am so blessed, yet so often I forget and take the little things for granted. Today as I bite down on a cupcake (or two), I meditate on the pure goodness and magic of the moment; giving thanks that I am alive and thriving!

These little cupcakes are healthy, delicious and moist with a little bit of decadence. The icing is cooling, which makes for a nice contrast. I'd like to try this same recipe for a cake next time : )

Thanks for coming along on my Sweet Potato Soul journey.
Here's to another year full of laughter, delicious food, health and success!

Sweet Potato Soul Cupcakes

(The recipe for the cupcakes was adapted from this Sweet Potato cupcake recipe on the awesome blog Love & Olive Oil. The frosting recipe is adapted from My New Root's birthday cake recipe. Sucanat is a great brown sugar substitute. It's essentially evaporated cane juice, and due to minimal processing it retains it's vitamins, minerals and delicious molasses taste. Feel free to use another oil, like canola for a milder flavor. Also, any non-dairy milk will do. )

1 cup sweet potato puree

1/2 almond milk

1 Tbsp apple cider vinegar

1/3 cup coconut oil, melted

1 cup sucanat (or raw cane sugar)

1 tsp vanilla extract

1 tsp ginger, grated

1 1/4 cup whole wheat pastry flour

1/2 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp sea salt

Preheat oven to 350°F and line pan with cupcake liners.

In a large bowl mix sweet potato, milk, vinegar, oil, sucanat, vanilla and ginger.

In another bowl sift together the flour, baking powder, baking soda, cinnamon and salt.

Slowly stir the wet ingredients into the dry, careful not to over mix.

Scoop a few tablespoons of the batter into the cupcake liners, about two-thirds full. Bake for 20 minutes, and check with a toothpick to make sure they're done. Place on wire rack to cool for 30 minutes, or longer.

Coconut Vanilla Frosting

1 can coconut milk

1 vanilla bean scraped

2 Tbsp sucanat

Open the can of coconut milk and scoop out the thick cream layer, leaving the liquid in the can. Place the coconut cream into a bowl. Scrape 1 vanilla bean into the coconut cream, and add the sucanat. Whisk to combine, and place in the refrigerator to thicken while the cupcakes are cooling.
Ice the cupcakes once they're very cool, and enjoy!

Tamales with Molé

noreply@blogger.com (Jenné) — Tue, 31 Jan 2012 04:31:00 +0000

Starting my own business has been quite the experience. I've learned so much in the last 6 months, and taken so many big steps toward making my dream a reality. Returning to New York after 2 months spent in Southeast Asia, I knew suddenly how crucial it was for my life's journey to share my passion for delicious and healing foods with people who are searching for just that. With that realization the idea for The Nourishing Vegan was born.
I would never have dreamt that I would one day have aspirations to become a personal chef or holistic health coach! Ten years ago I could not have cared less about cooking. Back then my goal was to become a movie star. Yet somehow I rediscovered the passion that I hidden for so long; my love of food.

Perhaps this post about the birth of a vegan foodie, and the creation of this blog and business should be saved for later in the week when Sweet Potato Soul turns 2 and I hit the big 25.
Either way, this will be a week of reflection; of letting go of old clutter (in my mind and apartment) and making space for new joys and adventures.

Working on this business hasn't been easy. Still, in the moments when I reflect on the greatness that has come and the promise that is ahead I vibrate with hope. My education at the Institute for Integrative Nutrition and my new internship with personal chef Danielle, have been invaluable for my growth.

As Booker T. Washington said, "Nothing ever comes to one, that is worth having, except as a result of hard work."

I feel that way about these tamales too. Like my business, they started out as a delicious dream. I learned the methods and watched them being made (at Peacefood Cafe & Pure Food and Wine); then I attempted them on my own. At first, they seemed easy; the corn husks cooperating and folding together beautifully. Yet halfway through, difficulties presented themselves--torn husks called for ingenuity- and it seemed as though these tamales would never get done. Then once they were all packed into the steam basket, the waiting began. Patience is a virtue when waiting 60-90 minutes for tamales to cook. When at last the packets are steamed and ready, enjoying their goodness is a gift, even when enjoyed with critical tongue.
That's the way it goes. We work hard doing what we love to reap the benefits and gain experience, and we become more skilled daily. It's an incredibly rewarding process! Who knew tamales could be likened to starting a business?

One of these days I suggest you put aside a few hours to make tamales. Experiment with different fillings and sauces for an exciting and impressive treat. Hey, the Superbowl is Sunday. How about a Superbowl tamale making party?
Enjoy : )

Tamales with Molé

(Masa Harina is a traditional Mexican cornmeal. Unlike the cornmeal most Americans are familiar with, Masa Harina is made with corn (hominy) that has been treated with lime and water then dried and ground into a fine flour. Look for Masa Harina at your normal grocery store. I used the Bob's Redmill masa, but the brand Maseca is the main commercial brand that you'll find. Next time I'd like to try them with a mix of masa harina and cornmeal; as the two have distinctly different flavors. Look for corn husks in the "Latin" section of your grocery store, or visit an ethnic grocer. The molé is far from traditional, but tasty anyway. You'll find the recipe for the molé below the tamale instructions.)

1 package of dried corn husks, soaked in warm water while preparing the other ingredients. Tear one whole corn husk lengthwise into 1/2 inch strips, to be used to tie the tamales.

masa dough:

2 cups Masa Harina

2 cups water

2 tsp coconut or olive oil

2 tsp sea salt

handful of chopped cilantro, chopped

In a sauce pan, bring 2 cups of water, oil and salt to a boil. Turn off heat and slowly stir in the masa harina and cilantro. You will have a thick dry dough. Allow to cool.

filling:

3 cups mushrooms, baby bella, sliced

1 cup corn kernels

1 red bell pepper, diced

1/2 onion, diced

1 clove garlic, minced

1 handful cilantro, chopped

1 tsp sea salt

1/2 tsp cayenne pepper

1 tsp cumin

1 tsp black pepper

In a large pan heat 2 tbsp coconut or olive oil on medium heat. Add onions and garlic; saute until translucent. Add red bell pepper, mushrooms, corn, cilantro and spices; cook until the vegetables have softened.

assemble the tamales:

Assuming that the masa has cooled off, scoop about 1/3 cup out and roll into a ball. Do this with the remaining masa. You will have about 14 balls.

Remove one large corn husk from its soaking bowl and place on a clean work surface. Near the bottom center of the husk place one masa ball and flatten with your palm. In the center, place a couple of tablespoons of the filling. Fold the bottom end of the husk up and over the filling, now fold the right side over, then the left, creating a little packet. Fold as tightly as possible, and tie the top of the tamale with a strip of corn husk. Do this with the remaining masa and filling. If the husk rips, or is too small to fold, use two husks, one overlapping the other to create a larger base.

Once the tamales are assembled, prepare a steam basket. Make sure to use enough water, as these will steam for a minimum of one hour. Place tamales in basket, as many as will fit snug, and cover to steam for an hour. To test if tamales are done, they should be slightly firm to the touch. I find that 60 minutes is a good amount of time to cook, though a few minutes more or less is probably fine.

While the tamales are steaming make the molé!

molé:

1/2 onion, diced

1 clove garlic, minced

1 red bell pepper, diced

1/4 cup pecans

2 tbsp cocoa powder

1 tsp sea salt

1/2 tsp cayenne pepper

1/2 tsp cumin

1/2 tsp cinnamon

1/2 tsp black pepper

1/4 cup water

In a small pot heat 1 tablespoon of coconut or olive oil on medium heat. Add onions, red bell pepper and garlic; cook until the onions are translucent. Add pecans, and stir to coat and lightly toast. Stir in spices, then cocoa powder and water. Bring to a simmer, then remove from heat. Allow to cool, then add the mixture to a food processor. Blend until it becomes a thick sauce.

To serve, cut open the tamale and spoon a generous amount of molé on top. Garnish with chopped cilantro. Buen provecho!

Raw Apple Pie VIDEO!

noreply@blogger.com (Jenné) — Tue, 24 Jan 2012 21:30:00 +0000

I've been a little lazy the last few days. I haven't been making anything special for dinner...well, unless you count the fantastic soup I made last night with turnips, red lentils, delicata squash and fresh rosemary and drizzled with white truffle oil. Mmmm. There's a little picture of it below, but it's not very pretty: sorry.

Oh, but even though I haven't been fancy in the kitchen, I have been eating very well. One of my favorite meals is simple steamed kabocha squash or sweet potato with sea salt, fresh black pepper and a drizzle of pumpkin seed oil. That's my comfort food of choice! I'm also in the process of perfecting a recipe for raw carrot crackers.

Last week I sent out the second issue of The Nourishing News (my tasty newsletter). I've gotten lovely responses, and I'm already thinking about what to include in February's newsletter.
If you received the newsletter you probably noticed the link to episode 10 of Sweet Potato Soul: Raw Apple Pie! If you didn't, here you go. Make this pie, I bet you'll love it!

p.s. come back later this week for a very special treat : )

Raw Apple Pie

(This recipe was inspired by Susan of Rawmazing. I hope to try her version of the pie also, but I wanted to create my own version that doesn't require a dehydrator, making it more accessible. I saved the skin from my apples and dehydrated it after marinating it in the left over marinade from the sliced apples. I highly recommend this! In the photos the pie is garnished with mint, dry cranberries and the dehydrated apple skins.)

Filling:

3 apples, peeled & cored

2 tbsp freshly squeezed lemon juice

2 tbsp sprouted oat flour (or old fashioned oats ground into a flour)

2 tsp pumpkin pie spice

dash sea salt

1/4 cup maple syrup

Thinly slice 2 of the apples lengthwise creating very thin strips. Place the strips in a large bowl and toss with 1 1/2 tbsp of the lemon juice, oat flour, pumpkin pie spice, salt and maple syrup. Toss well to coat; careful to not break the apple strips. Pour the remaining lemon juice onto the third apple, to keep it from oxidizing and turning brown. You will be pureeing this apple after you've made the crust.

To puree, dice apple and place in food processor with a dash of pumpkin pie spice. Blend until a chunky apple sauce consistency is reached.

Crust:

2 cups walnuts, soaked & dehydrated if possible

10 pitted dates, chopped

dash sea salt

2 tbsp oat flour

In a food processor add walnuts and blend until they're all crumbled, about 10 seconds. Add chopped dates and pulse to combine. Remove the lid and scoop out about two tablespoons of the mixture. With your hand form it into a ball, if it sticks together without crumbling apart then the crust is ready. If it crumbles, place it back into the processor, add a teaspoon of maple syrup or another date, and pulse again.

Lightly cover the bottom of your pie plate with oat flour to prevent the crust from sticking too much. Remove the crust mixture from the food processor, form it into a large ball and place the ball in the center of the pie plate. Flatten the ball in the plate, covering the bottom as well as the edges to create the pie crust.

Pie assembly:

Now that your crust is ready, spread the pureed apple onto the bottom of the crust. Layer the sliced apples on top of the puree creating a spiral of apples. Start near the edge of the crust and work your way around and into the center so that all of the apples have been laid into the crust.

Enjoy immediately or allow the pie to sit for a couple of hours. The latter is recommended because the filling will have a chance to soften and take on the flavors of the spices even more; that is, if you can wait. If you have a dehydrator, place the pie in the dehydrator at 105° for 2 hours then enjoy!

Turbo power your energy!

noreply@blogger.com (Jenné) — Wed, 18 Jan 2012 04:43:00 +0000

Is there a soul out there who does not want to live life to the fullest with plenty of energy and zest for life? Well, maybe a few people, but I’m not reaching out to them, I’m talking to you! So often I hear clients, friends and family talk about their lack of energy. When coffee and energy drinks aren’t doing the job, it’s time for a change in the way we fuel our bodies. I’ve created a list of my favorite energy boosters. From drinking more water to experimenting with raw chocolate, you’ll find yourself energized just reading my tips!

1. Drink more water
When you’re feeling tired have a tall glass of water. Sometimes when dehydrated, the body will send out feelings of fatigue. We often misinterpret the feeling as exhaustion and reach for a cup of coffee for a quick zap of energy. However, coffee is very dehydrating, and before you know it that tired feeling has washed over you once again.
Drink a lot of water first thing in the morning when your body is especially dehydrated. Giving your body the hydration that it is seeking will energize you without stimulants.
Don’t forget to drink plenty of water during the day. Try water with lemon.
Eating juicy fruit is another way to stay hydrated and energized throughout the day. Seasonal fruits like apples, pears and oranges not only provide the body with a little water, but also with sugar. Sugar found in fruit does not spike the blood sugar as quickly as refined sugar does. You’ll have energy for a longer period of time, and forgo a sugar crash.

2. Enjoy a healthy balanced breakfast
Eating breakfast will provide your body with the fuel it needs to power through the day. A healthy breakfast is one that is high in carbohydrates and fiber. Examples of this would be whole grains like oatmeal and quinoa or green smoothies. Studies show that people who eat a healthy breakfast are more alert in the hours between breakfast and lunch than those who do not.
Try a green smoothie or quinoa porridge.

3. Never skip meals
Breakfast is very important, but so is every other meal of the day. Skipping meals will leave you feeling worn out by the end of the day. Remember, food provides the energy our bodies need to perform well.
Try keeping portable snacks with you. I love packing a baked sweet potato for a snack.

4. Eat foods high in magnesium and folate
Magnesium is a mineral needed by our bodies to break down glucose (sugar) into energy. It is needed for over 300 other biochemical reactions in the body. Despite the fact that it plays a huge role in the functioning of our bodies, magnesium deficiency is one of the highest mineral deficiencies in the United States. Magnesium rich foods include pumpkin seeds, swiss chard, spinach, almonds and sea vegetables.
Folate is the natural form of vitamin B-6 which appears in food. It helps produce red blood cells which carry oxygen throughout the body. When levels are low a feeling of fatigue will result. Foods rich in folate include lentils, leafy greens and beans.
Drink green smoothies in the morning and serve sauteed greens with lentils or beans and whole grains for lunch/dinner.

5. Eat more fiber

Simply put, fiber slows down the digestion process and helps to supply the body with steady energy throughout the day. Fiber is also crucial for healthy digestion and elimination. We all know how sluggish we feel when our elimination is not on track. For these reasons it is important to include fiber in every meal. It’s quite easy to incorporate more fiber into your diet by eating more fruits, vegetables, nuts and whole grains. Try these Quinoa Cauliflower Cakes

6. Choose raw chocolate
In addition to containing caffeine, chocolate also contains a stimulate called theobromine. I suggest eating only raw chocolate--also known as raw cacao. Raw cacao is extremely high in antioxidants, magnesium and even Omega-3 fatty acid. Many of the cacao's benefits are destroyed when roasted to make chocolate bars. Fortunately there are many raw chocolate bars on the market. Unlike traditional chocolate bars, raw chocolate bars are free of dairy, refined sugar and additives; all of which can zap your energy and health in the long run. An alternative to raw chocolate bars are raw cacao powder and cacao nibs. Available at health food stores and online, these power packed foods make fantastic additions to smoothies and raw desserts.
Try this decadent Goji Cacao Blueberry Smoothie

7. Wake up and smell the peppermint

When I’m sleepy I reach for a jar of dry peppermint leaves and sniff. The aroma of peppermint stimulates the brain’s trigeminal nerve which is responsible for the feeling of alertness. A cup of peppermint tea will also do the trick.

8. Get moving

Increasing physical activity will improve your energy. Humans aren’t meant to sit still for too long. Engaging in physical activity can be as easy as taking a brisk walk around the neighborhood or giving yourself jumping jack breaks after sitting for long periods of time. Which reminds me, it’s time for my jumping jacks!

I'd love to hear some of your tips for supercharging your energy!

If you enjoyed this article be sure to sign up for my monthly newsletter, "The Nourishing News".

Goji Cacao Berry Bliss Smoothie

noreply@blogger.com (Jenné) — Tue, 17 Jan 2012 16:42:00 +0000

"Oh my gosh this is AMAZING!"
That's exactly what I screamed to Maxx when I tasted this smoothie. Talk about luxurious; this smoothie is a whole lot of that! I must say, the ingredients are pretty expensive. Instead of buying a bottle of wine, I treated myself to a $5 bag of goji berries. At Whole Foods they cost $18 a pound in the bulk section, and that's the cheapest I've seen! Wild or organic blueberries are quite expensive but we're talking $5 for a bag that will last a week... Not so bad, right?

Well, despite the pricetag this smoothie is so worth making. Not only will your taste buds thank you, but your health will too.
Goji berries -like blueberries and raw cacao- are full of powerful antioxidants that help boost your immune system, fight cancer and slow the aging process. Both goji berries and cacao contain substances that help to improve your mood, and you'll get an energy kick from the raw cacao.

Goji berries are my new favorite berry. I love their unique tart and malty taste. Do you have any suggestions more awesome goji berry creations? I'd love to hear them!

p.s. My next Nourishing Newsletter will be released tomorrow. If you haven't already, sign up here!

Goji Cacao Berry Bliss Smoothie

1/4 cup dried goji berries

3/4 cup frozen blueberries

2 tbsp raw cacao powder

1 frozen banana (not frozen is okay too)

1/2 to 1 cup coconut water

Blend all ingredients in blender until smooth. Garnish with cacao nibs and goji berries.

Raw Cauliflower Cous Cous

noreply@blogger.com (Jenné) — Fri, 13 Jan 2012 15:50:00 +0000

I'm bringing the cauliflower back today. The Quinoa Cauliflower Cakes from earlier this week were a hit. They even made the Foodbuzz Top 9!
As you can see in that recipe, I only use half a head of cauliflower for the cakes. In case you were wondering what to do with the other half, I've got the answer for you. Raw Cauliflower Cous Cous!

Being at Pure Food & Wine is a constant source of inspiration. The food is prepared with the utmost respect, and the creative process seems to be a non-stop collaboration. This week they introduced a new dish to the menu: Cauliflower Cous Cous with pinenuts and pistachios served with ras al hanout spiced tomato sauce. It sounded so good to me that I decided to use that other half of cauliflower to make it myself. My version of the cauliflower cous cous is nut free because I'm doing a nut cleanse (no nuts for 14 days!). If I were eating nuts right now, the only thing I'd add would be sliced almonds. If you're looking for a delicious, filling and inexpensive raw dish, then look no further.

Want to know a thing or two (or a few more) about cauliflower?

High in vitamin C and manganese, the antioxidant power in cauliflower is impressive. In addition to lowering oxidative stress on the body, the antioxidants present in the vegetable support the body's natural detoxification process. This means that cauliflower, and other cruciferous vegetables, give the body the support it needs to squeeze out the bad stuff that makes its way into our bodies.
Also, cauliflower is very high in fiber. Even more interesting, there is a compound present in cauliflower called sulforaphane that protects the lining of your stomach by preventing bacterial overgrowth. As you'll see below, my recipe calls for turmeric, a very potent anti-inflammatory food. I was surprised to discover that cauliflower is an anti-inflammatory too. Gotta love cauliflower!

Cauliflower Cous Cous

(This recipe calls for half a head of cauliflower, enough for 2 servings or 1 if you're really hungry. If you've got a whole head of cauliflower go ahead and use it, just double the recipe. If you're into nuts, try sliced almonds and/or pistachios. )

1/2 head cauliflower, chopped

2 or 3 small carrots, peeled and sliced (about 3/4 cup)

1 clove garlic

1 tsp turmeric powder

1/4 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp sea salt

3 tbsp raisins

1/4 cup mint leaves, chopped

1/4 cup parsley, chopped

1 1/2 tbsp light miso

1 1/2 tbsp tahini

3 tbsp lemon

drizzle of olive oil

1/4 cup cherry tomatoes, halved

Place chopped cauliflower, carrots and garlic into the food processor and process until the vegetables are minced, and resemble cous cous. Place the vegetables into a large bowl and add turmeric, cayenne, pepper and salt. Also stir in raisins, mint and parsley. In another bowl mix together the miso, tahini and lemon. If the sauce is too thick add a tiny bit of water to thin. Pour the miso tahini sauce into the cous cous and stir well to combine. Garnish with a bit of olive oil and tomatoes to serve.

Quinoa Cauliflower Cakes with Honey Mustard

noreply@blogger.com (Jenné) — Tue, 10 Jan 2012 05:27:00 +0000

Progress is brewing for my new personal chef service, The Nourishing Vegan. I've got an awesome internship with another chef, I'm developing exciting cooking classes and my studies at the Institute for Integrative Nutrition are going well.
Next week I'm cooking a week of meals for my friend. I've developed the menu, which is half cooked and half raw vegan; and she approved. My friend isn't a vegan, but she's interested in loosing 20 pounds in 90 days; and what better way is there to release weight and feel fantastic and satisfied than going vegan?
One of the meals I've planned for the week are these Quinoa Cauliflower cakes with Honey Mustard.

Cauliflower & carrots sauteing in the wok

Whenever I eat mustard I feel as though I'm indulging in something unhealthy. I'm pretty sure it stems back to when I was a kid eating turkey hot dogs with Heinz ketchup and mustard. I don't eat hotdogs anymore. As a matter of fact, I don't eat any processed food nowadays; but when I eat mustard I find my self neurotically checking the label to make sure there's nothing naughty in the jar. I read: organic mustard seeds, organic apple cider vinegar, water and sea salt... nothing else; then I relax and continue to savor the magnificent pungency of stone ground mustard on quinoa cakes.

I was delighted to learn about the health benefits of mustard. Belonging to the Brassica family--along with such nutritional stars as kale, cabbage and broccoli-- the mustard plant and it's piquant seeds are full of phytonutrients that help fight and prevent cancer. Mustard seeds are a fantastic source of selenium, an important mineral known for it's ability to protect cells from free radical damage and reduce inflammation. The seeds are also a great source of magnesium. Foods high in magnesium help to relax muscles and nerves while supporting healthy blood circulation. Together in those tiny seeds, selenium and magnesium form a cancer fighting team. Mustard seeds are also high in omega-3 fatty acids, making them powerful warriors against heart disease too.

Clearly there is no reason to "go easy" with the mustard ever again. Served with these quinoa cakes mustard shines as the true nutritional powerhouse that it's meant to be.
This is a great dish to make at the beginning of the week and eat later. The quinoa cake mixture will keep for a few days; just form patties and pan fry when you're hungry. The cakes are pictured with a small kale and parsley salad dressed with red wine vinegar and olive oil.

Quinoa Cauliflower Cakes with Honey Mustard
(Makes about 10 small cakes. I use the stone ground brown mustard from Eden foods. I suggest using an organic mustard that has not been irradiated. Irradiation is used in agriculture to prevent seeds from sprouting and to destroy bacteria that may cause the food to spoil. Irradiation destroys some of the seed's nutritional value.)

1 1/2 cup quinoa, cooked

1 cup carrots, diced

1/2 head of cauliflower, broken apart

1 small onion, diced

2 garlic cloves, minced

2 tbsp flax seed, ground

2 tbsp cornmeal

1/2 cup parsley, chopped

1 tsp sea salt

1 tsp black pepper

1/2 tsp cayenne pepper

olive oil

1/2 cup brown mustard

1/2 tbsp honey

sprinkle of cayenne pepper

To a food processor add the cauliflower and carrots. Pulse until well combined. The mixture should look grainy and resemble couscous.

On medium heat, warm one tablespoon of olive oil in a pan. Add onions and garlic and cook until the onions are translucent. Stir in the cauliflower and carrot mixture. Now add the quinoa and cook for a few minutes. Meanwhile, in a small bowl mix the ground flax seed with 6 tablespoons of water. Stir and let sit; it will thicken up in a few minutes.

Remove the quinoa mixture from the stove and pour into a large bowl. Stir in parsley, sea salt, pepper and cayenne; followed by the flax "egg" and cornmeal. Stir well, and place in the refrigerator to cool for at least one hour.

To make the cakes:

Remove the quinoa mix from the refrigerator. Heat a couple tablespoons of olive oil in a large frying pan. Scoop a small amount of the quinoa mix into your hands and form a small patty, about 2 inches wide 1/2 an inch thick. Make sure you make a tight patty, so that it doesn't fall apart. Place in the pan and repeat until you can fit no more patties. Cook on each side for 3-5 minutes.

In a small bowl mix together the mustard, honey and cayenne pepper.

Serve quinoa cakes with honey mustard and kale/parsley salad.

Sweet Potato & Squash Miso Soup

noreply@blogger.com (Jenné) — Thu, 05 Jan 2012 15:42:00 +0000

I'm in love with miso!
Have you ever been completely smitten by an ingredient? A certain spice that you must use in every dish, an oil that you swear by, or that vegetable that makes its way into both your savory dishes and desserts?
Sure, you may be thinking that I have quite a few food obsessions, namely sweet potatoes. If you've ever felt this way about something (and I'm sure you have), then you'll understand how I feel about my beloved miso (and sweet potatoes too).

From the time I first tasted miso I was hooked. What is it about that salty, and sometimes sweet, seasoning that delights me so? It's got to be that much talked about fifth primary taste, umami. Umami is that incredibly savory taste that you experience when eating certain foods like miso, some mushrooms and meats. I've never even eaten red meat (or pork), but being a huge fan of umami I can slightly fathom what it must taste like. Thankfully meat is not the only source of this comforting taste; and I get more than my share of it from miso.

The great thing about miso is that it's amazingly versatile. Use it on a salad and you'll lick the plate and beg for more. Replace the Parmesan in an Italian pesto with miso and you'll never trust cheese again. A sandwich with miso tahini spread is a sandwich from heaven. And a warm bowl of miso soup is your welcome to the good life.

Not only is miso one of the tastiest foods on the planet, it's also one of the healthiest. Most often made from fermented soybeans--though some are made with rice, barley, buckwheat and more-- miso is a great source of trace minerals. To make miso, soybeans are mixed with a fungus (koji) and salt, then allowed to ferment. During the fermentation process good bacteria is allowed to flourish. When we consume miso the healthy bacteria in our guts is restored, resulting in greater absorption of nutrients, improved digestion and a strengthened immune system. Miso is also a great source of protein. Just one tablespoon contains 2 grams of a complete protein. Another great benefit is its ability to protect against breast cancer. With this many benefits, uses and varieties how can you not love miso?

I made this soup for lunch yesterday, and had I not been full after one bowl I could have easily devoured the entire pot (I tried, but failed). After 20 minutes of cooking the sweet potato becomes luxuriously tender and falls apart, creating a soup that's as smooth as a puree; and with the addition of tofu, the soup takes on a satisfying chunky texture. I used two different types of sweet potato, Garnet yam and White Cream, because they have different textures. I recommend making this soup with winter squash in addition to the potatoes; tomorrow I'm trying it again with kabocha squash. I used a chickpea miso, but any white miso will do. White miso has a milder flavor than red miso, and adds balanced depth to soups. If you live in New York City, you can find great bulk miso at Integral Yoga on west 13th street. If you have a hard time finding wakame you can substitute it with any seaweed or leafy green vegetable.

This soup is comfort in a bowl.

Sweet Potato & Squash Miso Soup

(Serves 4-6. Again, I originally made this soup with only sweet potatoes. The addition of squash is not necessary. If you're going for a soup with more broth, use only potatoes, or substitute one potato for squash. I find this soup very satisfying and hearty, but if you want a little more bulk add soba noodles in the last 10 minutes of cooking or serve with brown rice.)

2 tbsp coconut oil or olive oil

2 cloves Garlic, minced

1 red onion, diced

2 sweet potatoes, cubed

or 1 sweet potato & 1 cup any winter squash, cubed

2 inches of fresh ginger, peeled and diced

5 cups water (more if needed)

2 cups extra firm tofu, cubed (about 1/2 package)

1/2 cup dry wakame, soaked (after soaking the wakame will swell to 1 cup)

5 tbsp white miso

2 tbsp nama shoyu (sub with regular soy sauce or tamari)
1 tbsp mirin (optional)

1 tsp cayenne pepper

In a large pot heat oil, then add garlic and onions; saute for a few minutes. Add sweet potatoes, squash, ginger and water. Stir and bring to a boil. Reduce to a soft simmer on very low heat and cook for about 15 minutes. Add tofu and cook for 5 more minutes. When the potatoes are tender, remove the pot from the heat and stir in wakame, miso, nama shoyu, mirin and cayenne pepper. Stir well to make sure that the miso dissolves. Add more seasoning to taste.

Serve immediately.

Sweet Potato Pudding with Pecan Crumble

noreply@blogger.com (Jenné) — Mon, 02 Jan 2012 15:05:00 +0000

While writing down my new year's resolutions I delighted in Sweet Potato Pudding with pecan crumble. It wasn't the most effective way to write down goals; I couldn't stop focusing on this rich and creamy pudding I was putting in my mouth. It's like sweet potato pie in a glass--or bowl, if you choose to eat it that way-- but not the same as that sweet potato pie smoothie I made in the fall; no! Sweet potato pudding is it's own special creation.

There's something so comforting about eating pudding. It conjures up feelings of when I was a child eating Jello pudding, Chocolate Vanilla Swirl . mmMmmmm! I'd eat the top chocolate layer quickly then savor half of the vanilla layer before mixing it up with the bottom chocolate. I was a methodical kid : )
Sweet creamy foods have the power to transport us to our childhood. When I'm feeling down or lonely, chocolate pudding is my indulgence of choice to make me feel like everything is going to be alright.

I was doing some research on why we crave creamy and sweet foods. The common belief is that we're craving comfort or not feeling so good about ourselves. Sugar has the ability to give us a quick boost of energy; but can leave us feeling even worse when our the sugar high becomes a sudden low, thus causing us to reach for another bowl of sweetness to lift us back up. It's a dangerous cycle. This is why I became so interested in using "alternative" sweeteners that raise the blood sugar more slowly, and keep it steady for longer. In this sweet potato pudding maple syrup acts as the sweetener. The natural sugars in the sweet potato do their part as well. Also, the fiber in the sweet potato helps to slow the absorption of the sugars into your bloodstream. Thanks to coconut milk this decadent pudding is just as creamy as a "traditional" non-vegan pudding. The pecan crumble is simply pecans, dates and a generous grating of nutmeg. When eating sweet potato pudding I make sure to have a good amount of pecan crumble on each spoonful because it takes this dessert to the next level. It's pure deliciousness!

Now, let me give you the recipe and get back to writing my resolutions.

Happy New Year!

p.s. If you haven't already signed up for my new newsletter, do so HERE. January's newsletter will be out soon : )

Sweet Potato Pudding with Pecan Crumble

(The recipe for the pecan crumble follows the pudding recipe. Serve this dessert in a bowl, martini glass, whatever. I like to place the pecan crumbles at the bottom of the glass/bowl, then spoon the pudding over it. An additional sprinkle of crumbles on top is nice too. The crumble is sticky enough to be used as a pie crust, or to make cookies. For pie simply press the crumbles onto the bottom of a pie dish and pour the cooled pudding on top. To make cookies, roll out the dough and cut into shapes.)

1 can coconut milk

1/4 cup maple syrup

pinch sea salt

1/4 cup arrowroot powder or cornstarch

1 medium sweet potato, peeled, steamed & pureed

1/2 tsp nutmeg

Shake the can of coconut milk before opening. In a heavy saucepan bring 1 1/4 cups of the coconut milk, maple syrup, and the salt to a simmer on low heat.

While that is heating, in a separate bowl whisk together the remaining coconut milk and arrowroot powder.

When the coconut milk on the stove has started simmering stir in the sweet potato puree. Bring to a simmer once more. Now turn down the heat to low and pour the milk and arrowroot mixture into the pot. Stir with a whisk until the pudding begins the thicken. Remove from heat, add nutmeg and continue to stir and thicken for another minute. It will thicken more in the refrigerator, but make sure the pudding is smooth. Pour the pudding into a bowl and place in the refrigerator for about 2 hours to chill thoroughly. To prevent a skin from forming on the surface cover with plastic wrap, pressing it directly onto the pudding.

Pecan Crumble:

1 cup pecans

3/4 cup dates, chopped

1 tsp nutmeg

pinch sea salt

1/2 tsp cinnamon

1/4 tsp cayenne pepper

Place all ingredients in a food processor. Blend until incorporated.

Best of 2011

noreply@blogger.com (Jenné) — Fri, 30 Dec 2011 22:46:00 +0000

Fond memories of 2011 dance in my head. So much happened in so little time. This time last year I hadn't dreamed of spending my summer in Thailand and Bali. Starting my own business wasn't on my mind; let alone enrolling in The Institute for Integrative Nutrition to become a certified health coach! I knew I wanted to start filming my own cooking show, but could not have imagined how much fun it would be. Also, in 2011 I became a vegan and discovered raw food. Never before have I felt so energetic and healthy! Never before have I felt so comfortable in my own skin and confident in my abilities.

I thought it would be nice to put together my favorite recipes of 2011. I narrowed down my top 5, in no particular order. I chose the recipes that make me feel best when I'm eating them. These recipes tantalize my tastebuds and ignite my endorphins, all while satisfying me to the core.

If you've created or discovered any awesome recipes in 2011 I'd love to hear about them too.
I wish you a happy New Year. I can't wait to see you in 2012. There's a lot in the works for Sweet Potato Soul!

Sweet Potato Soul's Top 5 Recipes:

1. Walnut Macaroons
     This past spring my church held a bake-off to raise money for the youth program; and these babies won!   They were also the dessert featured in my very first cooking video. This recipe comes from one of my favorite cookbooks, The Artful Vegan.
2. Banana Brownies
   If you like chocolate and bananas then I guarantee you're going to love these decadent brownies. Coconut cream replaces butter in this recipe. Don't miss the video!

3. Bali Inspired Brussels Sprouts
Because Bali will always hold a special place in my heart : )
4. Quinoa Pilaf with Spiced Miso Tahini Sauce
   One of my newest recipes, this quinoa pilaf is easy to make and even easier to devour.
5. Collard Green Miso Soup
     My mom has never been a fan of cooking, but she'll get in the kitchen to make this soup. Funny, I had forgotten about this recipe until my mom called me a few months ago to tell me she made it for dinner. Since that day she makes this soup multiple times a week!
6. BONUS: Raw Apple Pie
   I could not compile a list of my favorite recipes without adding a raw dessert. I LOVE LOVE LOVE this; and the video will be here soon!

THANKS FOR READING SWEET POTATO SOUL.

HAPPY NEW YEAR!