Start Your Day with Super Foods

Image posted on January 31, 2015March 6, 2016 by Jackie

When contemplating what to post about this week, the decision was made for me when my husband, Travis, came home with a new Vitamix. If you read my post on dessert smoothies, you know that I’ve wanted one of these highly coveted, seemingly superhuman kitchen appliances for some time now. While my Ninja is a high performing blender, it fails to completely purée seeds and tougher fruits and veggies like blueberries and kale. Ready to make the switch, I knew that I needed to try making my super food smoothie before anything else to really put my Vitamix to the test.

First, a word about some of the ingredients. Below, I’ve pictured ginger root, hulled hemp seeds, and turmeric powder. I first learned about the wonders of ginger when I was pregnant. This refreshing and crisp root aids with nausea and digestion. Turmeric is another amazing root, but not having any on hand today, you can see that I’m using powdered turmeric instead. Turmeric is an anti-inflammatory and is great for your skin. (I use a handmade facial soap loaded with turmeric.) When it comes to including roots in your smoothies—fresh or ground—start small. Their flavors are assertive and it’s better to err on the side of caution and add more later.

As mentioned in my bio, I am not a culinary or dietary professional, so I am always learning about food. My sister works for a vitamin company and serves as one of my primary sources, but I do other research, too. Thus, I’ve amended my super food smoothie formula to include hemp seeds. I’ve heard the buzzing about these seeds for some time now, but they aren’t as easy to find as seeds like chia and flax. After visiting Bob’s Red Mill in Portland (you have to go!), I finally got my hands on a bag of them. Hemp seeds are one of the highest in protein of all seeds and nuts, and are packed with Omega-3 and Omega-6 fatty acids.

This smoothie is another breakfast (or lunch/dinner/snack) you can feel good about, and is easy to share with little ones, too. My son, Nolan, drinks one every day. Enjoy!

FORMULA BASE: SUPER SMOOTHIE

Serves 2

1 cup fresh fruit –> I’m using two small bananas.
1 cup frozen fruit –> I’m using a combination of blueberries, blackberries, and raspberries.
2 cups fresh vegetables –> I’m using a variety of baby kale leaves.
¼ cup fresh herbs –> None today. I only have cilantro and it isn’t my preference in a smoothie. 🙂 I suggest parsley or mint if you have some on hand!
2 tbsp fresh cut wheatgrass
1/4 cup+ seeds (e.g. chia, flax, hemp, pumpkin, etc.)
½ inch turmeric root –> I’m using ½ tsp dried turmeric instead.
¼ inch ginger root
Liquid* to achieve desired consistency (optional) –> I’m using approximately 6-7 oz of freshly squeezed orange juice.

*Most of the time, try to avoid using juice as it is lacking the fiber from the pulp, flesh, and skin necessary to assist the body in properly processing the sugars therein. The occasional freshly squeezed juice, pack with as much pulp as possible, is fine. Other options include unsweetened plant milk, water, or a moisture-packed fruit such as watermelon. Depending on the quality of your blender and the types of produce you are including in your smoothie, you may not need to add liquid to the mix at all.

Place all items in a blender and blend until smooth. Consume immediately as some seeds, even when puréed, will continue to thicken the smoothie the longer that they sit in moisture.

Simple and Delicious Kale Crunch Salad

Image posted on January 27, 2015March 31, 2015 by Jackie

On a recent trip to Portland, Oregon to visit friends, I was surrounded by restaurants boasting the plant-based cuisine I love to eat. My friend, Danielle, told my husband, Travis, and I that kale was literally everywhere, including sitting on the pavement outside of her car one night! She said that nearly every restaurant offered a kale salad of some kind and that got me thinking about a kale salad recipe that I really enjoyed back in Arizona.

Another friend, Lissa, introduced me to a yummy kale salad recipe that she obtained from a colleague. The salad was simple, with the only vegetable being the kale itself. It was dressed in a mix of lemon juice and olive oil and topped with finely grated parmesan cheese. This recipe inspired my Green Salad Formula, which is a healthier, plant-based version of the greens.

When I make a green salad, I like for the only vegetable to be greens so that I’m consuming a large quantity of them. Kale, in particular, is high in fiber, iron, and calcium and packed with antioxidants. A true super food! This mix boasts a variety of organic baby kale leaves that are more palatable in a salad than their adult counterparts.

I add a little protein and crunch to my kale salad with the addition of raw sunflower seeds, almonds, and cashews. Cashews mimic the flavor of parmesan cheese, so I use them as a cholesterol-free substitute.

Finally, I make a lemon vinaigrette dressing for this salad that is fat free. The aforementioned kale with parmesan salad includes a dressing that is largely oil and in my opinion, too fattening when paired with cheese, or in this case, nuts. I add a hint of agave syrup to balance the tartness of the lemon juice and no oil whatsoever. Enjoy!

FORMULA BASE: GREEN SALAD

Serves 1 as a meal or 2 as a side

4 cups fresh greens –> I’m using a mix of baby kale leaves.
¼ cup raw seeds and chopped nuts –> I’m using 1 tbsp sunflower seeds, 1 tbsp almonds, and ¼ cup cashews
2 tbsp dressing of choice –> I’m using a homemade lemon vinaigrette.
DRESSING:
- Juice of ½ of a lemon
- 1 tsp agave syrup
- ¼ tsp onion powder
- ¼ tsp garlic powder
- One grind fresh black pepper
- Pinch of pink Himalayan sea salt

Mix the salad dressing with a small whisk and set aside.

Put the nuts through a nut grinder or chopper, or finely chop by hand.

Toss the kale in the lemon vinaigrette and top with the sunflower seeds and chopped nuts.

Dip, Salsa, or Square Meal?

Image posted on January 22, 2015March 31, 2015 by Jackie

To answer your question, this dish, based off of my bean salad formula, is all three: dip, salsa, and square meal. I’m housing it under my Square Meal Formulas because while it makes for a great snack, it can serve as a delicious, filling, and protein-packed lunch or dinner, too.

If you tuned in last week for my chili recipe and are not ready to leave the Southwest, you will love trying out my bean salad. This recipe is a cross between my mom’s “Texas caviar” bean dip and my husband’s mango salsa. It is served cold and alone, with tortilla chips, or as an addition to a Latin or southwestern dish.

Before we get into making this dip, salsa, and square meal, a word about a few ingredients that I love: sesame oil, agave syrup, and pink Himalayan sea salt. As this blog grows, you will see these ingredients throughout many of my fresh formulas and recipes. Here’s why…

While my recipes minimize added fat, sugar, and salt, I do sometimes add just a little to maximize flavors. Sesame oil lends itself perfectly to this philosophy, as it is extremely flavorful in quite small amounts. To keep your blood sugar levels at bay, organic agave syrup—a low glycemic sweetener—is a great alternative to white, granulated sugar, which I haven’t purchased in years. Finally, pink Himalayan sea salt is the super salt of the sodium world! This salt contains over 80 vitamins and minerals, is naturally high in iodine, has less sodium per serving than table salt, and has a myriad of other health benefits. If you’re adding salt, this is the way to go.

If you’re feeling extra adventurous, make your own tortilla chips to compliment this bean salad. Never having yet made them myself, I’ve purchased a few from a local Arizona Mexican restaurant so I can see how it’s done!

FORMULA BASE: BEAN SALAD

Serves 4-6

2 cups cooked beans, no added salt –> I’m using extra beans today, in an effort to mimic elements of my mother’s Texas caviar recipe. I’m incorporating equal parts kidney, pinto, and black beans (just like my chili recipe), totalling about 5 ½ cups.
2 cups chopped raw fruits/veggies –> I’m using ½ of a small green bell pepper, ¼ cup frozen corn, 1 medium size mango, and ¼ cup fresh, finely chopped cilantro.
¼ chopped raw onion –> I’m using yellow.
½ cup seeds and/or chopped raw nuts –> I’m using raw sunflower seeds, a little less than a ½ cup.
Citrus juice (size matters…start small) –> I’m using the juice of two limes.
Spices, herbs, salt, and pepper to taste –> I’m using ½ tsp each of chili powder, paprika, garlic powder, and pink Himalayan sea salt, and ¼ tsp cumin.
SPECIAL ADDITIONS: 1 tsp sesame oil and 1 tbsp agave syrup (I would use less or none at all if my mango were sweeter.)

Before anything else, chop your onion and get it soaking in the citrus juice. The citrus helps to break down the abrasive flavor of the onions.

Next, drain and rinse your beans, allowing them to drip dry in your colander while chopping your fruits/veggies. Combine all ingredients and mix. Store in the fridge up to a week.

New Fresh Formula: Totally Vegan Chili

Image posted on January 15, 2015March 31, 2015 by Jackie

A few days ago, a friend posted an inquiry on Facebook seeking crock pot recipes. I instantly thought of my totally vegan chili recipe, which I always simmer for hours in my crock pot. I thought about what I typically put in the chili and concluded that it’s the tomatoes and spices that make it chili; the beans and vegetables could really be anything. Thus, a new fresh formula—now housed under Square Meals—was born.

This formula is inspired by the spice blend in my mother’s meat chili, a dish I absolutely loved growing up. She now makes her chili vegan, too, often getting creative with her vegetables. She used sweet potatoes in her last batch, which I happened to be in Michigan to taste. Boy was it yummy!

Making this formula work for you will depend on how spicy or sweet (or both) you like your chili, so you’ll see some flexibility in how you prepare it. Consider beans and/or lentils that are on sale, that work well together, and of course, that you enjoy. Call on vegetables that are in season and whenever possible, organic.

A well-stocked spice cabinet should ensure that you’re ready to make this chili at any time. By “any time,” I mean just before you go to bed or leave for work, as it cooks slowly over many hours. It is quite often my go-to dinner when I’m craving something warm and filling and I’m low on veggies, since beans are really the star here.

A note about canned tomatoes: I recently read that canned tomatoes are among one of the most dangerous foods that one can purchase. The high acid level in the tomatoes causes them to eat away at the can’s interior, exposing them to dangerous BPA. As always, starting with fresh is a little more work, but better for you.

Canned beans, on the other hand, I’m okay with, so long as the can contains beans ONLY…no added sodium, spices, or fats.

Finally, rather than cheese or sour cream, I sometimes top this chili with crumbled homemade vegan cornbread, broken tortilla chips, cilantro, green onions, or a squeeze of lime juice… or, I just eat it plain – it’s that good. It also makes for a delicious addition to a burrito or other Latin or southwestern dish. Enjoy!

FORMULA BASE: CHILI

Serves 6

6 cups cooked beans and/or lentils –> I’m using 2 cups each of black, kidney, and pinto beans.
1-1 ¼ lbs tomatoes –> I’m using 6 roma tomatoes.
Approximately 4-4 ½ cups vegetables –> I’m using one green bell pepper, one yellow onion, and ½ cup frozen corn.
2 cloves garlic
3 tbsp chili powder
2 tbsp dried minced onions
1 tbsp oregano
1 tsp paprika
1 tsp cumin
1 tsp dried cilantro
Pink Himalayan sea salt and fresh ground pepper to taste –> I’m using ½ tsp salt and no ground pepper.
Sweetener to taste (optional) –> I’m using 2 tbsp agave syrup. I like a little sweetness to balance out the spices and acidity of the tomatoes.
Cayenne pepper to taste (optional) –> Not for me – I’m a wimp. 🙂

Set your crock pot to low. Coarsely chunk your tomatoes and place in a food processor or blender. Blend until smooth and pour into crock pot. It will look orange/pinkish and frothy right now, but will cook down and deepen in color with time and spices.

Dice and add all veggies. Mince and add garlic.

Add all spices, seasonings, and sweeteners, if using.

Drain and rinse beans/lentils (if necessary) and add to the crock pot.

Fill any remaining space in the crock pot with water to your thickness preference*. I fill my crock pot almost to the top, knowing that it will reduce a bit.

I keep the crock pot lid slightly ajar to allow for slow evaporation and ultimately, a thicker chili, but keep the crock pot completely covered for a soupier dish. Simmer for 8-10 hours, depending on the power of your crock pot.

*ALTERNATIVE IDEA: Add only enough additional water to cook your veggies through and create a super thick warm bean dip rather than a chili. A new party favorite with tortilla chips!

Dessert for Breakfast? Yes, Please!

Image posted on January 10, 2015March 31, 2015 by Jackie

Today, I made my favorite dessert smoothie for breakfast. Above, you can see the finished product, ready for consumption by one busy mommy and on-the-go toddler. While you’ll love this sweet treat in a traditional post-meal capacity, it can serve as a decadent start to your day, too. Jam-packed with protein and calcium, it puts many other breakfast options to shame.

A few words about some of the ingredients (pictured below) in this chocolate peanut butter banana concoction…

First, we have cocoa power. To keep the sugar content low, it is imperative that it be unsweetened. Cocoa powder, which contains powerful antioxidants, has numerous health benefits, so it may be tempting to add a lot, but its flavor is quite intense. Start with a tablespoon and slowly add more if you want your smoothie extra chocolaty.

Secondly, seek out a peanuts-only peanut butter. Many peanut butters contain added sugar, oil, and salt, which may result in you initially finding a simpler peanut butter bland. The purer taste, however, will grow on you over time; I now find myself off-put by peanut butter with unnecessary additives.

Lastly, because the cocoa power, peanut butter, and almond milk in this recipe are all unsweetened, you have only the bananas to rely on to give this smoothie a dessert-like quality. Riper bananas will be sweeter, but if even that is not enough for you, add medjool dates–which are rich in fiber and vitamins–for a little something extra. As you can see in the photo, they do contain pits, which can be easily removed by splitting the dates in half with your thumbs. Medjool dates are very soft, easy to work with, and blend well, if you have a high quality blender.

That leads me to my blender: the Ninja, which includes pitchers in two different sizes. The most basic model will run you about $100, where the more advanced models with more equipment will be over $300. While I would love someday to own one of the hailed Vitamix or Blendtec processors, for a little less coin, I’m happy with the Ninja for now. If you do not own a blender with advanced capabilities and fear that the less-than-perfect puree of the dates would result in an unappealing texture, you could substitute another sweetener of your choice.

Overall, this smoothie blends up nicely, with the exception of the chia seeds, which I’m not sure would completely puree in any blender. Their texture reminds me of the tiny seeds on strawberries or in kiwis and does not bother me, but you can eliminate them if you so choose. I have chia seeds in many of my formulas/recipes, as they are a super food loaded with omega-3 fatty acids, calcium, fiber, and protein.

But the seeds and peanut butter are fattening, right? Yes, they are. I’m happy to report, however, that seeds and nuts contain cholesterol-free fats. If you’re following a fairly strict plant-based diet, seeds and nuts are among the only sources of fat that you will ingest. Think about that squishy, white-ish edge of a pork chop or the grease that floats on top of a cheesy pizza and you will celebrate the addition, in moderation, of a different kind of fat to your diet. Also, this smoothie need not be your everyday breakfast (I make it once or twice a week) – check out my fruit and veggie smoothie formula, too.

With that said, on to dessert!

FORMULA BASE: DESSERT SMOOTHIE

2 frozen bananas (or fresh bananas and ice)
½-1 cup specialty ingredients –> I’m using ½ cup peanut butter and 1 heaping tbsp of unsweetened cocoa powder.
1 tbsp chia seeds
1 tbsp ground flax seeds
¼-½ tsp extract of choice (optional, and amount depends on flavor intensity) –> I’m using no extract in this recipe.
Pitted medjool dates as needed for sweetness –> I’m using 2.
Juice or plant milk until desired consistency (start with 4 oz) –> I’m using unsweetened almond milk.

Combine all ingredients in a blender. Taste and adjust specialty ingredients as necessary. Enjoy!

Welcome to The Fresh Formula!

Image posted on January 1, 2015March 31, 2015 by Jackie

Happy New Year and welcome to The Fresh Formula! Since I committed to a plant-based diet around this time three years ago, I thought it only fitting that I launch my blog on New Year’s Day. Many of us find ourselves making resolutions to improve our lives, and those often include health and wellness goals. I never resolve to follow a weight-loss diet, regularly utilize an exclusive exercise program, or lose a certain number of pounds because I find that such goals often lead to temporary results where you are constantly playing catch-up with yourself.

Instead, consider making a resolution this year that prompts you to change your lifestyle, and the rest – healthy eating, exercise, even weight loss – will fall into place. I remember years ago when the queen of talk, Oprah Winfrey, hosted the author of French Women Don’t Get Fat, Mireille Guiliano. Guiliano made a point that the French don’t have to spend hours and hours sweating at the gym because they incorporate exercise into daily life: taking the stairs instead of the elevator, walking to the store instead of driving, etc. I view plant-based eating similarly; it is a way of living…not a diet, a system for counting calories, or a strict exercise regime.

In the beginning, plant-based living may be a challenge for you, but I can tell you from experience that it piques curiosity, sparks creativity, and of course, becomes easier and easier. Over the years, I have found myself genuinely interested in researching and experimenting with food, flavor, and nutrition, and have been proud of the results.

So, what can you expect from this blog? Under About, you can read more about me, plant-based living, and my fresh formulas, and see new formulas and recipes popping up at least once a week under Recipes. Under The Formulas, I have amassed a small collection of formulas that are already tried and true in my kitchen. Each week, I will feature an existing or new formula and an accompanying sample recipe so that you can see what that particular formula looks like in action.

This week, I’ve decided to start with the formula that inspired this blog: Super Food Muffins (located under Breakfast Formulas). Today’s post will feature this formula in a blueberry lemon variety, but as you will learn, the formula is just a baseline for whatever ingredients YOU have on hand. Here we go…

FORMULA BASE: SUPER FOOD MUFFINS

Makes 12 regular sized muffins

1 ½ cups flour –> I’m using whole wheat.
1 cup cooked quinoa –> I’m using white (despite being rather blasé in appearance, it is higher in nutritional content than rainbow).
¼ cup uncooked rolled oats –> I’m using an extra ¼ cup of quinoa instead, this particular go-around.
2 tsp baking powder
1 tsp baking soda
¼ cup sweetener –> I’m using agave syrup.
1/8 cup oil –> I’m using coconut, melted.
1 cup raw (fresh or frozen) fruit or veggie –> I’m using blueberries.
1-1 ¼ cups plant milk –> I’m using almond.
1 tbsp ground flax seeds
1 tbsp chia seeds
½-1 tsp extract –> I’m using ½ tsp of pure almond.
½-1 tsp spices –> I’m using 1 tsp cinnamon.
½ tsp salt (optional) à I’m opting out of salt, but adding it will definitely make your flavors pop even more. I highly recommend pink Himalayan sea salt.
SPECIAL ADDITION: The zest and juice of one lemon.

Looking for a bit more texture? Consider adding chopped raw nuts or seeds.

Preheat your oven to 350 degrees. Separately combine all of the dry ingredients and all of the wet ingredients. Pour the wet into the dry and mix with a wooden spoon. The batter will be thick and lumpy, but you can always add more plant milk if it seems too dry or dough-like.

Spoon the batter into a lined cupcake pan and bake for 25-27 minutes.

Use the toothpick test! Store in the fridge for up to two weeks.

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