Tag Archives: bread

the weekend nurture menu: chili and chai

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[Gluten-free, dairy-free, and refined-sugar-free (with a slight modification today)!]

As I wrote this title, I realized that these dishes may seem more appropriate in the winter months. This is certainly not the case. Spice is the name of the game and it is certainly going to cool you down in this heat. [See this for info on eating warm foods in warm climates.]

Herbs and spices not only transform the eating experience, they have more disease-fighting antioxidants than most fruits and vegetables, balance blood sugars, and improve circulation and cardiovascular health. So eat up in an oh-so-delicious way!

Here is my thought on this chili recipe: not only does the smell make your mouth water, but it is freezable! With a couple weeks before the bar exam, cooking nutritious meals probably shouldn’t be the highest priority (but sometimes it is just unavoidable). Thus, this protein-filled, satiating, and spicy chili will be this girl’s best friend.

I highly recommend you go on a search for the chipotle pepper in adobo. It is so worth it! (Just don’t use more than one pepper–I’ve heard some horror stories! One pepper will make it plenty spicy.)

black bean, sweet potato, and quinoa chili
serves 4-6

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 5 garlic cloves, chopped
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon ground coriander
  • 1 14.5-ounce can fire-roasted tomatoes
  • 1/2 pound dried black beans, rinsed well
  • 1 chipotle chile from canned chipotle chiles in adobo, minced (if you can’t find this, use another 1/2 tsp of chili powder)
  • 1 teaspoon dried oregano
  • 2 teaspoons kosher salt + more to taste
  • 1 1/2 cups sweet potatoes (2-3 small), cut into 1/2-inch cubes
  • 1/4 cup quinoa, rinsed and drained
  • green onions, chopped, for garnish (optional)
  • avocado, cubed, for garnish (optional)
  • fresh cilantro, chopped, for garnish (optional)
  1. Heat the oil in heavy large pot over medium heat. Add the onion and cook until soft and beginning to brown, 6-7 minutes. Add garlic, chili powder, and coriander and stir. Cook together for 1 minute.
  2. Stir in the tomatoes with their juices, beans, chipotle pepper, and oregano. Add 5 cups of water and bring to a boil. Reduce heat to low, cover with lid slightly ajar and simmer until beans are flavorful and tender, anywhere from 2 – 4 hours (depending on the age of your beans).
  3. After 1 1/2 hours of cooking, add the sweet potatoes, quinoa, and salt. Place the pot’s lid back on slightly ajar and allow to simmer on low heat until the beans are soft and the sweet potatoes and quinoa are cooked through.
  4. Add more water if the chili becomes too thick. Season to taste with salt and pepper. Garnish with avocado, green onions, and/or cilantro.
  5. Freeze a bit and devour the rest.

[adapted from thekitchn.com]

with chai bread for dessert!

The spicy flavors of the ginger and the nutmeg, along with a vibrant chai tea make this bread invigorating. Then you add the creaminess of the dark chocolate… it’s a winner.

The sugar caveat: I searched for refined-sugar free ginger to no avail. I bought the smooth crystallized ginger. Yes–I am eating refined sugar and surviving well. You could make refined-sugar free ginger (find a recipe here), but I decided my mental health trumps the need for refined-sugar free ginger. Do what is best for you.

chocolate ginger chai bread

**Note: You need to soak the fruits in the tea for eight hours. Plan ahead.

  • 1 cup / 5.5 oz crystallized ginger, chopped
  • 2/3 cup organic seedless red raisins
  • 1/2 tsp freshly grated nutmeg
  • zest of one large orange
  • 6 tbsp coconut palm sugar
  • 2/3 cup plus 1 tbsp strong tea (I used a chai yogi tea. Get creative with any spicy, strong black tea you like!)
  • 1 large organic egg + 1 egg yolk, at room temperature and beaten extremely well
  • 2/3 cup brown rice flour
  • 2/3 cup tapioca starch
  • 1/2 tsp ground flaxseed, mixed with 1 tbsp of boiling water
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1 3.5oz bar 70% dark chocolate, coarsely chopped
  1. In a medium bowl, combine ginger, raisins, nutmeg, orange zest, coconut palm sugar, and tea.  Mix to combine, cover and let sit 8 hours or overnight.
  2. When ready to bake, preheat oven to 325° and line a 8×4 inch loaf pan with parchment.
  3. Add beaten eggs to fruit and mix thoroughly.
  4. Add flour and incorporate completely.
  5. Stir in dark chocolate.
  6. Pour into loaf pan and smooth out the top.
  7. Bake for 80-90 minutes, cool for 30 minutes before carefully removing from pan.

[adapted from thedustybaker.com]

Spice up your culinary experience. Spice up your life!

xo, S

the weekend nurture menu: soak your nuts

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[As always, gluten-free, dairy-free, and refined-sugar-free!]

Funny title! Not mine, but it got your attention! (The book with this title is by Karyn Calabrese.)

Why should you soak nuts?

Nuts have a natural enzyme inhibitors that keeps them from sprouting. When you soak nuts, the enzymes breakdown, making the nuts easier to digest. Plus, when they release their nutrients for easier absorption, you get fuller faster!

This weekend, I soaked almonds, cashews, and walnuts overnight. Drained and blended them separately. Then I created some nurturing and delicious eats: pizza and cupcakes!

My brother saw pictures and he said sarcastically, “I’m sure that tastes exactly like pizza.”

Let me be clear, the purpose of creating healthier versions of classic dishes is not so they taste like them. This pizza is delectable creation, but it does not taste like Domino’s deep-dish. I use these words as a reference to show how you can be innovative with whole, nutritious foods. Don’t expect Domino’s–expect to feel energized, nourished, and enamored by a new take on an old favorite!

Note: the walnut cheese making isn’t time consuming–just plan in advance. The soaking and draining process requires a couple of days.

pepper, onion, and walnut cheese pizza
with a sweet potato socca crust

for the crust (If you want a thin crust, cut the ingredients in half)

  • 2 medium sweet potatoes
  • 1 cup chickpea flour
  • 1 cup water

for the sauce:

  • 1 15oz can of white beans (rinsed), I prefer the creamy cannellini beans
  • 1 Tbsp olive oil
  • 1 tsp soy sauce
  • 1 tsp cayenne
  • 1 large clove of garlic
  • 1/4 cup of water (addition water needed if you need to make the dip smoother)
  • 1 Tbls lemon juice

for the toppings:

  • 1 medium onion, thinly sliced
  • 1 cup sliced bell peppers (any color)
  • 1 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • dash of sea salt
  • bunch of Arugula
  • walnut cheese (see below) or if you’re cool with dairy, 2 oz goat cheese
  1. Preheat oven to 425 degrees. Grease a 9-inch springform pan.
  2. Peel and cube sweet potatoes then steam. Mash in a medium size bowl. Add the chickpea flour and water. Stir well. Pour into the greased pan and spread evenly around. Bake for 35 minutes.
  3. While the crust is baking, blend the sauce ingredients. Put aside. (It will be more of a sauce than a spread. Use less water if you want more of a hummus consistency.)
  4. Sauté the onions in a saucepan over medium heat with a little oil until caramelized. Add a splash of balsamic vinegar if desired. Add the peppers and sauté. Set aside.
  5. Remove the crust from the pan (it will probably stick a little bit). Drizzle the olive oil and the dash of sea salt after the crust has cooled for a minute. Then top with the sauce.
  6. Sprinkle half of the arugula. Add the onions and peppers. Add the remainder of the arugula. Top with the walnut or goat cheese.
  7. If you’re using real cheese, return to the oven for 7-8 minutes or until heated through. If you’re using the walnut cheese return to the oven for 3 minutes or less (otherwise you’ll toast the walnuts).
  8. Slice and serve with love.

[adapted from theleangreenbean.com]

walnut cheese

  • 2 cup nuts, soaked overnight
  • 1 cup water
  • 1 tsp salt
  • 2 tablespoons lemon juice
  • 1 teaspoon probiotic powder (or a few capsules, opened) or 1 and 1/3 cups nutritional yeast
  • dried or fresh herbs for rolling
  1. In a blender, add together all the cheese ingredients except for the probiotics or nutritional yeast and dried herbs. Add more water if necessary for blending.
  2. Puree for several minutes until as smooth and creamy as possible. Stir in probiotic powder or nutritional yeast.
  3. Pour mixture into a jar or other glass container and cover with cheese cloth. Let sit for about 24 hours at room temperature to develop a cheese flavor. As it sits, the nut “cream” will also thicken up, making it easier to handle.
  4. Once the flavor has developed to your liking (taste test every so often), wrap each in the cheese cloth and place it in a colander with a weight or weighted plate on top. Put the colander in a sink or over a plate or bowl to catch any drips. (A lot of the liquid will be pressed out of the cheese.) Let it press for several hours.
  5. When it has the desired consistency, remove from the cheese cloth, shape into a wheel and roll in dried or minced fresh herbs (optional).

for sweet soaking and blending!

Now for the soaked almonds and cashews… I made almond milk (the almond pulp created almond flour) and cashew butter (see below). After I blended a few more goodies, I mixed everything together to create magnificent, satisfying cupcakes!

raw blueberry-coconut cupcakes
makes about 10 large or 20 small cupcakes 

for the cupcakes:

  • 1 cup coconut flour (grind coconut flakes to a fine powder)
  • 1 cup almond flour (I made almond milk, then used the pulp. Store bought is fine.)
  • 1/2 cup ground, dried blueberries or cherries (grind dried blueberries or cherries)
  • 1/3 cup date paste (blend 1 cup soaked dates with 1/4 cup water)
  • 2 tbsp almond milk (homemade or not)
  • pinch of salt
  • 2 tbsp coconut oil, melted
  • 1 tbsp flax meal

for the frosting:

  • 3/4 cup frozen blueberries
  • 1/2 cup raw cashew butter (see recipe below)
  • 1/4 cup maple syrup, grade B or raw honey
  • 4 tbsp coconut oil, melted
  • coconut flakes, optional

For the cupcakes:

  1. Using a hand mixer or a blender, combine the coconut flour, almond flour and ground mulberries.
  2. Add the date paste, almond milk and salt and mix until combined.
  3. Finally, add the coconut oil and flax meal and mix until just combined. Be careful not to overmix. It should look like thick cake batter.
  4. Line a mini muffin tray or a large muffin tray. Scoop a 1/2 tablespoon of the mixture for the small or a tablespoon for the large cupcakes. Gently press it into the muffin cups. Repeat with remaining mixture. Place the tray in the fridge or freezer while you make the frosting.

For the frosting:

  1. Using a high-speed blender or blender, blend the blueberries, cashew butter, and maple syrup or honey until well combined and smooth. Add the coconut oil and blend just to combine.
  2. If you’re fancy, scoop the mixture into a piping bag and attach a small tip. If you prefer my cheap version, scoop the mixture into a plastic bag and cut off a corner. Decorate each cupcake with frosting and the coconut flake (if desired) and return the cupcakes to the fridge until ready to serve.

cashew butter
about 2 cups

  • 2 ¼ cups raw unsalted cashews
  • 1 T. canola oil or olive oil
  • ½ T. fresh orange juice or lemon juice
  • ¼ t. salt
  • ½ t. – 1 t. maple syrup, grade B (optional)
  1. In a blender, process the cashews until they resemble a very fine, almost powdery, meal.
  2. Add the oil, fresh orange juice and salt, and blend for 30 seconds to 1 minute. Using a rubber spatula, scrape down the sides of the blender, making sure that the mixture is consistent and no clumps remain in the bottom. Blend for 30 seconds more.
  3. Store in a airtight container and refrigerate. Find delightful things to use it with, ex. cashew butter and jelly- CBandJ!

Nurture yourself. Eat well. Feel amazing this week and always!

xo, S

the weekend nurture menu: homemade picnic sandwiches and birthday rice crispie treats

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[As always, gluten-free, dairy-free, and refined-sugar-free!]

In this crazy heat, you’re either one of two places: near water or air conditioning. This weekend, I frequented both. These eggplant, arugula, and cashew ricotta sandwiches came to the beach for a picnic and the AC was much needed for the chocolate peanut butter rice crispie treats.

Most parts of the sandwiches are homemade and divine. The bread and the cashew ricotta can (and should!) be created separately though. If you’re thinking, “Geez, making my own bread and cheese sounds too difficult,” then honor that, and use some other favorite alternatives.

Seriously, I’ve had to restrain myself from devouring the pitas and cashew ricotta before the week has begun. Just try them. You won’t regret it!!

NOTE: If the ricotta sounds good, go soak your cashews! Do it now. There is nothing worse than going to the kitchen, ready to create, and realizing you forgot to soak your nuts ;) .

eggplant, arugula, and cashew ricotta sandwiches 
makes 6 sandwiches

  • 1 small eggplant
  • Olive oil
  • Sea salt and black pepper to taste
  • Balsamic vinegar
  • 6 pita breads (see recipe below, or try collard green wraps to keep things raw)
  • cashew ricotta (see recipe below, or try another delicious sauce. The miso herb sauce?)
  • 1 heaping cup fresh arugula
  • 2 carrots, ribboned with a peeler
  1. Preheat oven to 400 degrees F. Line a baking sheet lined with tin foil.
  2. Cut eggplant lengthwise into 1/2 inch thick slices.
  3. Toss slices in a bowl with olive oil, balsamic vinegar, salt and pepper, all to taste.
  4. Bake for about 15-20 minutes, or until very tender.
  5. Meanwhile, spread a couple tablespoons of the cashew ricotta onto one side of the bread. Be generous. When the eggplant is done, top the cashew cheese with a few slices. Then heap on lots of arugula and carrots.

the pita bread

  • 1/2 cup coconut flour
  • 2 TBSP psyllium husk powder (Try health food stores. Whole Foods has it in bulk.)
  • 1/4 tsp sea salt
  • 1 tsp ginger powder, optional
  • 1/4 cup coconut oil, softened
  • 1 cup boiling veggie broth OR water (broth adds flavor)
  1. Preheat the oven to 350 degrees F. Grease a large cookie sheet. (I recommend coconut oil spray.) In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the coconut oil. Stir continuously as you add the hot broth or water, it will melt the oil. Combine until very smooth. 
  2. Separate into 3 even balls of dough. Flatten the dough into ‘pita’ shapes on the greased cookie sheet. Bake for 40-50 minutes or until done throughout (this will depend on how thick the pitas are).

[NOTE: do not make the dough ahead of time. Bake it right away; it starts to bake once you add the boiling water/broth.]

[adapted from mariahealth.blogspot.com]

cashew ricotta with sundried tomatoes and basil

  • 1 cup cashews, soaked for two hours or more
  • juice of one lemon
  • ¼ tsp salt
  • ½ tsp white miso (optional)
  • 4 sundried tomatoes, chopped
  • ¼ cup basil
  1. Throw nuts in a food processor and process till ground well. Add salt, lemon juice, miso if using. Scrape sides of bowl and run processor again, this time drizzling some water in. Keep doing this until the cheese reaches the consistency of ricotta.
  2. Add tomatoes and basil and pulse until they are well combined into the cheese.

[adapted from choosingraw.com]

Now a birthday treat!

When I asked my friend what he wanted for his birthday, he answered with a sweet-treat request. Lucky for me, his favorite combo is chocolate and peanut butter. With a spin on this timeless recipe, that combo will serve as a relatively healthy birthday gift and an afternoon snack!

NOTE: As far as rice crispie treats go, these are the healthiest. Brown rice crispies, no dairy, and a low-glycemic index sugar make them a great alternative. Plus, the peanut butter gives you some protein and healthy fat. However, there is still a lot of sugar. Careful not to think that just because they’re healthier, they are good for you. I’ve made that mistake all too often!

chocolate peanut butter rice crispie treats
15 squares

squares:

  • 1/2 cup all natural peanut butter (chunky or smooth)
  • 1/2 cup maple syrup, grade B
  • 2 tsp pure vanilla extract
  • 1/4 cup unsweetened almond milk
  • 1/2 cup sifted cocoa powder
  • 1/4-1/2 tsp kosher salt, to taste
  • 3 cups crisp brown rice cereal
  • 1/4 cup unsalted peanuts (optional, but adds a nice texture)
  • 1/2 cup non-dairy chocolate chips

chocolate, peanut butter, coconut ‘frosting’:

  • 1 cup all-natural peanut butter
  • 1/2 cup non-dairy chocolate chips
  • 1 tsp coconut oil
  • Kosher salt, to taste
  • 1/3 cup unsweetened coconut + coconut for sprinkling (optional)
  1. Line an 8 inch square pan with 2 pieces of parchment paper going each way.
  2. In a medium sized saucepan, stir together the peanut butter, maple syrup, vanilla, and almond milk over low-medium heat. Once combined, slowly add in the sifted cocoa power and the kosher salt. Careful not to burn.
  3. Mix in the 3 cups of rice crispies and remove from heat. Add the 1/2 cup of chocolate chips and optional peanuts. Stir well. 
  4. Spread this mixture into the square pan. Press down firmly and evenly. Place in the freezer for at least 10 minutes to firm up.
  5. Meanwhile, make the frosting by melting the chocolate chips and coconut oil in a small saucepan over low-medium heat. Again, careful not to burn. Stir in the 1 cup peanut butter, 1/3 cup coconut (optional), and kosher salt to taste. Mix until completely combined.
  6. Remove the square pan from the freezer when firm to touch. Spread on as much of the frosting as you prefer. (I used all of it.) Sprinkle with coconut, if desired.
  7. Place in the freezer for 45-50 minutes until firm. Cut into squares and enjoy! [Store in the freezer or fridge.]

[adapted from ohsheglows.com]

Enjoy the heat and treats, my loves!

xo, S