Baked Sweet Potato with Coconut Oil + Avocado Mash

"If you don't take care of your body, then where are you going to live?"

**Another post I did for Sakara Life...enjoy!**

Like many of you, I'm sure, the more I learn about food, the more my diet evolves. I'm at a place now, where if it doesn't make me feel good and look good, I really don't want anything to do with it. As someone who has dealt with skin issues for the entirety of their existence, learning about all of the amazing beauty benefits that go hand-in-hand with a whole foods diet has been incredible, and really encouraging in those "I might just eat an entire pizza" moments. For the reasons I wouldn't be caught dead smoking a cigarette, are the same ones keeping me from a "happy meal." Because I like myself way too much to deal with premature aging, even if it requires a lot more time in the kitchen. Lucky for me, time in the kitchen is my favorite time of all, but for those of you who feel the exact opposite, this one's for you. If you're running on empty, and you don't know a carrot from a turnip, eating a healthy meal can take as much or as little effort as you like. This recipe (if you can call it that) is for those days when you can't be bothered to do anything more than to turn the oven on, because Mondays are hard for me too.

If you can wait the hour it takes to bake a potato, and not devour the leftover cake on your counter, then cheers to you, you're halfway there. Grab an avocado (because seriously, what doesn't taste better with avocado), and some coconut oil, and you've got yourself a facial in the form of dinner. And because we're really into ourselves, of course we went with a sweet potato. The candy-like cousin to your standard Idaho is packed with vitamin A and betacarotene, the same ingredients your probably paying an arm and a leg for in your fancy night creams. The coconut oil you've replaced the butter with is a solid pat on the back, for these 75 reasons and more. Finished with a healthy spread of mashed avocado, and you're wondering who invented sour cream anyways.     

Baked Sweet Potato with Coconut Oil + Avocado Mash

I found these incredible purple sweet potatoes at my local health food store. 

They just scream superfood to me. 

1 sweet potato

1 tablespoon coconut oil (organic, unrefined)

1/2 ripe avocado

juice of 1/2 a lime

pink himalayan salt (or sea salt)

Preheat your oven to 400°F. Make a few slits in your potato to let steam escape, and toss it in - I like to cook mine on a baking sheet, to catch any drips. Depending on the size of your potato, it should take about an hour to be cooked through. 

Once cooked, slice your potato open, sprinkle with salt and stir in the tablespoon of coconut oil. On a separate plate, mash up the avocado half with some more salt and the lime juice. Spread the avocado mash onto the potato, and dig in. 

Raw Brownie Bites

**Here's another post I did for Sakara Life a couple summers ago. More holiday treat inspiration! Perfect for cocktail parties, hostess gifts, long car rides, or late-night snacking!**

If you're like me, then you're probably aboard the breakfast-for-dinner-train, solely for an excuse to eat another sweet meal. As a kid, my eating habits were far from healthy, and even though I've cleaned myself up quite a bit, my sweet tooth remains intact. If you're trying to lead more of a whole foods diet, but still can't end your day without dessert, I give you dates. I honestly don't know why this amazingly rich, sweet treat has not gone mainstream. Medjool dates are Mother Nature's caramel, and I really don't think it's my biased earthy-crunchy attitude towards food in general. This candy-like fruit grows on the date palm in large hanging clusters near the top of the tree, very similar to the coconut variety. Although most of the calories in dates come from sugar, eating just one or two can really satisfy a craving for something sweet. Take out the pits and fill them with a scoop of almond or coconut butter, and suddenly I think we should be friends. They're a great source of fiber, copper, and manganese, and have more potassium than bananas. They're also the main ingredient in most raw food desserts and bars, making this ancient fruit a perfect substitute for your daily cookie break or pre-workout energy boost.

This past summer (two summers ago) I put together a weekend with some of my favorite gal pals, filled with great music and even better snacks. We threw on our crop tops and high-waisted shorts, adorned ourselves with flower crowns, and piled into a Volkswagen, hoping to bring a bit of the 1969 Woodstock to the 2013 Nines Festival. Now typically I tend not to make big batches of desserts, no matter how raw and healthy they are, because I have no self control and will eat 45 brownie bites as quickly as I roll them out. My digestive system wishes I wouldn't. But when I have a group of fellow food lovers to share with, I'll gladly pull out all the stops. Our festival menu included these raw brownies, almond butter and coconut cups, homegrown peach salsa, a fancy quince jam and cheese board, all sorts of chips and hummus, and the most delicious huckleberry vodka and pear cocktail. We definitely got after it. Vodka milkshakes happened, too. I can't be sure what happened after that. All I know is, I woke up around 3 a.m., turned into The Hulk, and shoveled a handful of these brownies into my mouth. Surprisingly, the next morning wasn't too painful. Must be all those superfoods running through my system. 

Raw Brownie Bites
I realize maple syrup is not raw, but like, cut me some slack

12 medjool dates

1 cup raw pecans

3 tablespoons cacao powder

2 tablespoons maple syrup

Throw the pecans into a food processor and blend until crumbly. Add the dates and blend again. Mix in the cacao and maple syrup and process one last time until the dough comes together. 

Form into balls. Leave plain or roll in shredded coconut, cacao nibs, finely chopped walnuts, or extra cacao powder. Refrigerate or freeze to keep fresh (they thaw really quickly, and keep for months in the freezer!). 

Pumpkin Spice Cake with Cashew Caramel Icing

***I did this post a little over a year ago for the NY-based organic meal delivery company, Sakara Life, but thought with the holidays at our doorstep, some of you might be looking for some "healthified" menu options. Hopefully I can once again keep up with blogging. I really do like it, I swear!***

It was my birthday this past Tuesday (no it wasn't), and after a weekend spent celebrating in the city, I welcomed a relaxed night in and a big bowl of pasta. Ever since I was little, my birthdays have been spent at my house with my closest friends and family and an Italian inspired meal. Keeping this tradition alive allows me to scam my way into two birthday parties: one spent over-drinking, and the other overeating. Birthdays are for splurging. I spend the remaining 363 days of the year binging on green juice and superfoods, so I really don't feel guilty. Besides, splurging for me usually means a little organic cheese or a vegan dessert. When I was younger my annual birthday meal was my mom's baked ziti. It has since grown up into my sister's penne a la vodka, and I really can't imagine it growing into anything else. Her vodka sauce is hands-down my favorite thing to eat. This year we served it over fusilli pasta and also as a bed for roasted fennel stuffed mushrooms (also amazing). I made the salad - a kale, currant, and pecorino mix, and also the cake. Yes, it's a little sad that I made my own birthday cake, but I really can't think of who else I'd trust with the challenge. Inspired by my favorite season, I went with a pumpkin spiced cake and a cashew date frosting. I'm always a little nervous when it comes to vegan baking, which is why my usual desserts are typically raw, but every birthday deserves a proper cake, especially when it's being served to non-vegans. Thankfully it was a big success. The cake was perfectly fluffy and moist, but the frosting really stole the show. I made the cake the night before and wrapped them in plastic on my counter. The frosting I made the next morning, and let sit in my fridge to thicken up a little until dinner. After soaking the cashews overnight, the rest of the frosting came together quickly with the help of a quality blender. I knew I'd love it as I added each ingredient to the machine. Cashews, dates, coconut milk, vanilla, and a pinch of salt blended together to create the most perfectly sweetened, caramel-like creme, without any of the unhealthy culprits in your usual confection. Cashews are the ultimate when it comes to creating nutritious desserts. They contain the same heart-healthy unsaturated fat as olive oil, and are a great source of copper and manganese. The soaking also allows for easier digestion, and basically a healthy substitute for the butter usually used in frostings. A few too many spoonfuls were sacrificed before landing on the target. And as a self-declared frosting lover, I obviously had to make way more than was required for an 8-inch cake. The stellar ingredient list is all the more reason to have an extra scoop of frosting and a slice of cake for breakfast, which is exactly what I did every single day this week. The frosting also made for a delicious fruit dip, a faux yogurt in a breakfast parfait, and the obvious decision for a spoonful every time I opened the fridge.

Pumpkin Spice Cake

Makes one 8-inch double layer cake

2 1/4 cups light spelt flour

3/4 cup coconut sugar

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/8 teaspoon allspice

a few pinches of ground cloves

3/4 cup pumpkin puree (100% pumpkin)

1 cup vanilla almond milk

2 teaspoons vanilla extract

1/4 cup maple syrup

1 tablespoon freshly squeezed lemon juice

1/4 cup coconut oil

Preheat the oven to 350°F. Lightly oil two 8-inch round cake pans, and line the bottom of each with parchment paper. Lightly oil the parchment paper (I use coconut oil spray), and dust with some extra spelt flour.

In a large bowl, whisk together the flour, sugar, salt, spices, baking powder and baking soda.

In a smaller bowl, whisk together the pumpkin puree, almond milk, vanilla, maple syrup, and lemon juice. Add the wet ingredients to the dry, along with the coconut oil, and whisk just until combined. Pour the batter evenly into the prepared pans. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Remove from the oven, and let cool in pans on a cooling rack for 30 minutes. Remove the cake from the pans, peel off the parchment, and cool completely directly on the rack. Frost immediately, or wrap in plastic overnight.

Cashew Caramel Icing

Cut this recipe in half if you don't want to eat frosting all week (is that a real thing?)

2 cups cashews, soaked overnight

16 medjool dates

1 1/2 cans coconut milk

2 teaspoons vanilla extract

1/2 teaspoon pink himalayan salt

Process everything in a blender or food processor until smooth. Refrigerate for a few hours if desired.

Raw Almond Butter + Coconut Cups

Finding healthy alternatives in a world that also creates Reese's Pieces is not an easy task. I get it, it's hard to eat right all of the time. But when you also have medjool dates at your disposal, I promise it will get easier (is that only something a lunatic would say?). I promise I didn't storm into this world with a bottle full of kale juice and a diaper made of pinecones. I ate junk just like everyone else, probably more so. My diet now is the result of years of food network viewing, food blog browsing, and an ever evolving passion for whole foods (both the store and the term for food in its original state). Pinterest has also brought some new game to my inner foodie. With the amount of pins I have, you'd think I lived inside a Martha Stewart Living magazine, but I swear I'm just like everyone else, and have really only mastered the sock bun (which I'm so over by the way. Top knots = life). This recipe in particular was inspired by my vegan sweet board, which I really need to explore more of. I tend to steer away from dessert making, even the healthy kind, because I have no self control and will eat 45 raw brownie bites as quickly as I roll them out. Pig. But when I have a group of fellow eaters to share with however, I'll gladly oblige. 

I made these cups for a music festival I went to last weekend with some great gal pals. We threw together some flower crowns (the best), stuffed a cooler, and headed to Devens, MA (Uh, is this place real? No, I don't mean Danvers). Traveling with girls is pretty great. The spread of food we brought to share almost convinced me to bail on the music and binge eat in the hotel room all night. Almost. We did our fare share of eating and drinking before me made our way to The Nines Festival, and then continued to do so once we arrived. The weather was perfect, the music was flowing, and things definitely got crazy. Vodka milkshakes happened, too. I'm pretty positive it was a curdled mess, but I really can't be sure. I might have also took a power nap in the beer tent, if we're being honest. 

These almond butter and coconut cups were the hit of the weekend. The original recipe called for peanut butter, and I'll be going that route next time to see if it compares to the classic Reese's cup, but I went with almond butter this time, because I love the coconut-almond combination. I also added some dates because my sweet tooth has no limit. I made a batch of raw chocolate for the topping, instead of melting chocolate chips, because I have a need to impress people with anything I do. But I also realized that making raw chocolate is super easy, and the results are incredible. Really. I'll never buy chips again. This recipe makes a good amount, and I made sure to leave a few at home for when the craving struck again (I ate them all as soon as I walked through my front door). I stuck them in my freezer, and ate them straight from there. No need to thaw, they do so pretty quickly anyways. 

RawAlmond Butter + Coconut Cups
Inspired by This Rawsome Vegan Life
Makes about 25-30 mini cups

1 cup shredded coconut

3/4 cup oats

1/4 cup maple syrup

6 medjool dates

1/4 teaspoon cinnamon

1/2 tablespoon vanilla extract

1/2 cup almond butter

2 tablespoons coconut oil, melted

sea salt, for sprinkling

raw almonds, for decorating tops

Raw Chocolate

1/2 cup maple syrup

3/4 cup raw cacao powder

1/3 cup coconut oil, melted

1/2 tablespoon vanilla extract

Add the first eight ingredients (shredded coconut through coconut oil) to your food processor, and blend until you've got a rough paste - a couple minutes or so. Divide the mixture among lined mini cupcake trays, leaving room to top with melted chocolate. Press the mixture firmly inside the cupcake papers. 

Whisk together all of the ingredients for the raw chocolate. I did this inside a liquid measuring cup so I could easily pour the chocolate on top of the coconut-almond-oatmeal mixture. Top each cup with a raw almond and a sprinkling of sea salt. Refrigerate for a couple hours, or overnight, and enjoy. They also freeze extremely well. 

Chickpea, Tomato, & Barley Soup

Did You Know? Grains found in pits and pyramids in Egypt indicate that barley was cultivated there more than 5000 years ago. The most ancient glyph or pictograph found for barley is dated about 3000 B.C. In fact, Historians report that up until the 16th century, barley was the most important grain on the European continent. It was also used as currency and as a measuring standard.

Trying to keep my promise of cooking more from the magazines I subscribe to, this next recipe is from a past issue of Body and Soul, a division of Martha Stewart. If you're not familiar with the magazine, I definitely recommend checking it out. It's full of useful health and wellness information, workouts, recipes, and sustainable living advice, but with that Martha Stewart flair we all love. The pictures are beautiful, and the companies and products featured somehow seem to make their way onto my grocery list each and every week.

This particular soup recipe has become a family staple ever since I first made it many months ago. I don't know why I never shared it here, but I'm guessing it's because I never got around to photographing it before the pot was empty. I'm always looking for thick and hearty soups to prepare. Something that will fill me up on its own, and not as a side to some other dish. With 19 grams of protein, and 12 grams of fiber, this soup is nutritious and satisfying.

The original recipe calls for spelt, but I substituted that with barley since its what I had on hand. We all like the flavor so much, I have yet to make the spelt version. That, and I've never seen spelt offered at any of my local grocery stores. I also top it off with cilantro instead of parsley. Mainly because of my recent obsession with this wonderful herb. Other than that, I followed the recipe pretty much to the T. Starting any soup with a mirepoix is almost a guarantee that you'll end up with a flavorful bowl. And the creamy chickpeas work wonderfully with the nutty barley and the spicy tomato broth. It also makes for great leftovers. Just make sure you have some extra broth on hand, because it thickens up substantially in the fridge. Served with a nice salad and fresh loaf of bread, lunch could not have been better.

Chickpea, Tomato, & Barley Soup
Adapted from Body and Soul Magazine

1 cup barley
2 tablespoons olive oil
1 medium onion, chopped
2 carrots, halved lengthwise and cut into 1/2-inch lengths
2 celery stalks, diced
4 garlic cloves, chopped
Coarse salt and ground pepper
2 bay leaves
2 teaspoons sweet paprika
1 teaspoon ground cumin
4 cups vegetable broth
1 can (14 1/2 ounces) crushed tomatoes
1 can (15 ounces) chickpeas, drained and rinsed
1/4 cup chopped cilantro, for garnish

Rinse barley clean under running water. Place in a medium bowl and cover with cold water. Let soak for 1 hour; drain.

In a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, carrot, celery, and garlic. Season with salt and pepper and cook for 5 minutes. Add bay leaves, paprika, cumin, barley, broth, and 1 cup of water. Bring to a boil, reduce to a simmer, and cook for 30 minutes or until barley is tender.

Add tomatoes and chickpeas and cook for 20 minutes or until flavors have blended. Discard bay leaves. Sprinkle with chopped cilantro before serving.

Product Review & Giveaway: Matt's Munchies

I was recently contacted by Diana of Matt's Munchies, in hopes of posting a product review on Buff Chickpea. Free food? Why not. So that's what you have here today, my first official product review. Matt's Munchies, a division of snacks from Chef Roberts, is based out of Cedarhurst, NY, and consists of a line of all-natural fruit leathers. Think fruit roll up, but without all the junk. They're gluten, nut, dairy, soy, and egg free. Certified vegan and kosher parve, Matt's Munchies are packed with only pure and natural ingredients. All six flavors are either mango or banana based, and all are under 100 calories. As for the flavor? Delicious! Unlike similar products, these are sweet, but not overly so. You can actually see flecks of real fruit in the thinly rolled out leather. They have a wonderfully smooth texture, and a nice chewy bite. I would love to try incorporating some of these into a baked good, or maybe in some homemade ice cream. And I bet the ginger zest one would be fabulous steeped in water and consumed tea-style, or sliced stick-thin and sprinkled over stir-fry. To give you a better idea of what Matt's Munchies are all about, here's a breakdown of each flavor (scroll to the end for the giveaway)...

Choco-Nana

If you can imagine strolling through Disney World chowing down on a frozen, chocolate-covered banana, then you can imagine eating the Choco-Nana flavor.
Ingredients: Banana puree, semi-sweet chocolate (vegan), organic chocolate concentrate

Apple Pie

For not containing any apple what-so-ever, this variety surprisingly tastes a lot like the Thanksgiving pie of the same name.
Ingredients: Banana puree, organic cinnamon

Banana

Like a fresh-out-of-the-oven slice of banana bread, this flavor is almost begging to be topped with some chocolate almond butter, or maybe that's just me.
Ingredients: Banana puree

Mango

You could drive to your nearest Thai restaurant for a mango lassi, or just chew on one of these. I'm thinking the latter is a little more realistic, for your wallet and your waistline.
Ingredients: Organic mango puree

Island Mango

For someone who hates the texture of coconut flakes, this was absolutely my favorite flavor, and it's loaded with real coconut flakes! I felt like I was lounging in a beach chair, and sipping on a Pina Colada.
Ingredients: Organic mango puree, organic coconut flakes, natural organic coconut flavorings

Ginger Zest

A less harsh version of the Asian ginger chew candy, which can sometimes be a little too spicy for me. Also great for digestion.
Ingredients: Organic mango puree, organic ginger powder

GIVEAWAY!

Now I couldn't just tell you all about this fabulous product without a little sample to back it up. So for two of you lucky friends, I'll be sending some Matt's Munchies your way! All you have to do is leave a comment on this post explaining what you think there next flavor should be. Be creative, I can't wait to read your ideas! You have from now until next Friday, the 13th, so get thinking!

Curried Cauliflower Soup

Did You Know? Scientists believe that turmeric, the spice which turns curry dishes yellow, stops the growth of leukemia cells, and seems to protect against damage from cigarette smoke and some processed food.

I'm guessing I'm like many of you out there. You subscribe to delicious magazines, with all the intentions in the world to recreate all of the recipes you drool over while flipping through the pages. Only to find a stack of read-through magazines at the end of the year, and no recipes to show for it. Determined to change this, when my next issue of Vegetarian Times arrived in the mail, I put my apron on, and got cooking. Soup was the prominent feature of the January issue, so that is what you find yourself with today. Curried cauliflower soup to be exact.

With a snow storm at bay at any given moment, soup is so nourishing this time of year. Thick, creamy, and intensely spiced, this soup is definately for the curry lovers out there. I was so surprised how full-bodied this soup ended up. The pureed cauliflower provided the perfect texture of without any added cream.

I used one apple here, but I may add another the next time. It definately helped to cut the spiciness of the curry powder, but the apple's flavor didn't really come through. I ended up serving this alongside apple slices (for dipping), but chopping them up even finer would make for an excellent garnish. I imagine a fruit chutney would be perfect as well. The recipe calls for one tablespoon of curry powder. If you're not a huge fan of spicy dishes, I would start with a 1/2 tablespoon, as the full tablespoon packed a lot of punch. I usually add buffalo sauce to everything, and I found myself taking a bite of an apple after each spoonful of soup. All that aside, this soup was really tasty, and a big hit when I served it for lunch the other week. Enjoy!

Curried Cauliflower Soup
If you find this soup to be on the thick side for your liking, I imagine a little coconut milk to smooth things out would be wonderful. It would also help to mellow out the heat.
2 tablespoons olive oil
1 small onion, chopped
1 medium apple (I used Golden Delicious)
1 tablespoon curry powder (I used red curry)
1 clove garlic, sliced
1 large head cauliflower, chopped into 1-inch pieces
4 cups vegetable broth
1 teaspoon honey or agave nectar*
1 teaspoon rice wine vinegar

Heat oil in a large pot over medium-high heat. Add onion, and saute for 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook for another 2 minutes, until the curry powder turns a deep yellow.

Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer for 20 minutes. Cool 20 minutes (helps to deepen the flavors), then blend in a food processor until smooth. Stir in honey and vinegar, and season with salt, if needed.

*I know it's only one teaspoon, but don't leave out the honey/agave, it really rounded out the flavors.

Stuffed Mushrooms: Two Ways

Did You Know? Of the 70,000 species of the mushrooms in the world, only about 250 are actually edible.

Mushrooms have always been a favorite food of mine. Ever since I was a baby, I can remember snuggling in my Mema's bed with my sister, and eating bon bons, string cheese, and occasionally stuffed mushrooms left over from dinner, all the while watching Annie or Madeline, two of our favorites. I've always only ever made my Mema's recipe for stuffed mushrooms, basically because they are unbelievable, but ever since I stopped eating cheese, I wanted to try out a vegan recipe.

The recipe I came up with is really quite healthful, and would be an excellent h'orderves to bring to your next Christmas party. Cremini mushrooms, in particular, are an excellent source of selenium, manganese, copper, and zinc, all essential trace minerals, as well as iron, riboflavin and B-complex vitamins. The hummus and walnuts add a good source of protein, and omega-3 fatty acids. The whole grain bread crumbs, olive oil, and basil top it off, for an excellent one or two bite food.

It was a little hard getting my sister to try these out, and since she was the only one home with me when I first made them, I had to get her to eat and like them. I don't know what it is, but every time she hears that the recipe I am making is a vegan one, she's skeptical. She think's the ingredients are going to be unheard of, and the flavors far-fetched. It's pretty annoying most of the time, but I guess most people are put off when they hear "vegan." This one, like most others, turned out delicious - for everyone. One of her friends stopped by soon after I took them out of the oven, and she prefered the vegan mushrooms over the original.

These mushrooms are really easy to make. The only somewhat tedious part is peeling the outer skin off of the mushrooms. It's a step that really isn't necessary, but my grandmother always does it, so that's what I do. I didn't want to talk about the non-vegan mushrooms and then leave you hanging without a recipe for those, so I've posted both. I hope you give the vegan ones a try though, because they were a hit for my family and friends.

Stuffed Mushrooms: Two Ways
8 ounces cremini mushrooms, skins peeled away, and stems removed and set aside*
1/2 cup whole wheat breadcrumbs
1/4 cup toasted walnuts, chopped
2 teaspoons dried basil
1/4 cup pecorino romano cheese, grated
1/4 cup red pepper hummus (I used Joseph's, but homemade would be better)
Olive oil
Salt and Pepper

*To peel the skins away from the mushrooms, I literally just use my finger to peel back the thin, brown layer on the outside of the mushrooms, so that they look like white button mushrooms when finished, and nice and clean.

Preheat oven to 350.

To prepare mushrooms, scoop out insides to make little cavities inside each one to hold the filling. Save the insides that you scoop out, and chop it all up with the stems that you removed previously. You want it to be chopped pretty finely, so that the filling tastes pretty smooth when cooked.

In 2 medium sized mixing bowls, put half of the chopped stem mixture into each. Add 1/4 cup bread crumbs and 2 tablespoons walnuts to each bowl. For the original (non-vegan) mushrooms, add the romano cheese. For the vegan variation, add the hummus. Season each with 1 teaspoon of basil and the salt and pepper. For the original mushrooms, add a few good drizzles of olive oil, to wet the mixture (the hummus does this for the vegan variation). Stir each bowl to incorporate all ingredients. You want to "smoosh?" the non-vegan mushrooms with the back of the spoon, so that it looks like a crumbly paste, and on the wet side.

Fill half the mushrooms with the cheese mixture, and half with the hummus mixture - mounding the filling on top, and packing it down. Place mushrooms on a greased (I used olive oil) baking sheet, and then drizzle a little oil on top of each mushroom.
Bake for about 20 minutes, until golden on top. Enjoy, and let me know what you think of both!