SalmonBerry

Posts Tagged ‘food’

Salmonberry Bars

In Nutrition, Recipe on May 16, 2013 at 6:40 am

salmonberry barI never liked PowerBars. I didn’t like the taffy-like texture or artificial flavor. Trail mix wasn’t hip enough and was way too ubiquitous during my childhood in the 70s. So I was really excited when the ClifBar was invented. In the 90s, I did a lot of backpacking and ate a lot of ClifBars. Then I realized, maybe I should be eating LunaBars, they’re for women, right? Those quickly became sickeningly sweet and aren’t even remotely healthy so I gave up on bars altogether until…the Larabar. Just dates, nuts, dried fruit, and maybe some spices. Simple and healthy and my kids loved them too. Recently, I discovered that Larabar was bought by General Mills who is against GMO labeling and just generally has some crappy products they try to sell as “food” (2 thumbs up for Cheerios, though!).

I prefer to buy from local companies with whom I agree on issues that are important to me (you may not care about GMOs or the consolidation of food production/manufacturing). Anyway, I’ve found two locally-made bars that get the ‘healthy’ nod when my kids ask to eat them: Perfect Foods Bar and Earnest Eats. in processorNow I’ve attempted to make my own bar based on my taste preferences and maniacal need to make everything healthier. Introducing the Salmonberry Bar!

Things got a bit sketchy and I was skeptical about my ability to pull these off. But I totally surprised myself with this one. Not too sweet and with some subtle, sophisticated flavors…watch out KindBars, I’m taking over the local Starbucks – ha!

Process until smooth:

1/2 cup pitted dates

1 and 1/2 cups unsweetened, sunflower seed butter, almond butter, or peanut butter

1/2 cup honey

Add: ~3/4 cups hot water, to thin mixture

bar ingredientsAdd in the following:

1 tsp vanilla

1 tsp cocoa powder

1 tsp finely ground espresso

1 tsp allspice

2 TBSP chia seeds

2 TBSP finely shredded, unsweetened coconut

Add and process lightly:

1/2 cup almonds

1/2 cup cashews

Remove mixture from processor and into mixing bowl with:

2 cups rolled oats or buckwheat groats

Mix well with wooden spoon and spread mixture on greased, baking sheet. Press down with greased spatula so mixture is about 1/4-inch high.

Bake at 350 for 15 minutes.

After baking, sprinkle with sesame seeds and press them into mixture with the back of a greased spatula. Let cool completely and cut into 1-inch-squares. Makes ~30 bars.

1 bar = 167 kcals, 4g protein, 9g fat, 2g fiber, 13g total carbs, 8g sugars

I would’ve have preferred this bar to be higher in fiber but I feel good about the sugars (from honey & dates). The texture is perfect and it is only mildly sweet and very filling. However, the clean-up was a pain (goopy dates and nut butter stuck to my processor blade!). I honestly don’t know if it was worth the effort in the kitchen because I spotted these in the bulk bins at Whole Foods for only $7.99/pound: Carob Energee Nuggets. They are almost exactly the same nutritionally and look eerily similar to my bars…has someone been spying on the Salmonberry kitchen??

carob energeen nuggets nutrition

Same calories, fat, carbs, protein, & fiber.

carob energee bars

Looks – and tastes – delicious!

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Cleanse – Day 2

In Mindfulness, Nutrition, Yoga on April 29, 2013 at 7:21 am
cauliflower and cayenne

Steamed cauliflower with cayenne.

“Witnessing can be called the seed and enlightenment can be called the flowers. But begin from witnessing, and then it starts growing. Go on nourishing it, go on caring for it, go on watering it, strengthen it in every possible way — and one day it is going to blossom. That day will be the greatest day of your life.” ~Osho

Day 2 went much smoother. I had to be at the studio at 6am to open for sunrise yoga and I contemplated stopping at Brick ‘n Bell for a decaf coffee (I stop there every morning that I open the studio) but I didn’t think I could resist the smell of baking pastries (mmm, slowly savoring a cranberry scone in my mind right now). Had cleansing soup and green juice for breakfast at the studio. Went straight to DMV (had an appointment – painless). Then to my home studio to teach a class at noon. It was a gorgeous day so after class I took my soup bowl down to the beach and ate it while sitting in the sand. Getting outside and into nature as often as possible during your cleanse makes the 10th bowl of soup in 2 days taste sooo much better. Nature has a grounding, calming effect. Ever take a wailing newborn outdoors and suddenly the crying stops?

beach at westbourne2

Beach at the end of my street.

I had errands on my to-do list for that afternoon but the beach was too beautiful to miss the opportunity to dig my toes in the sand and write in my journal. I had also planned to go to power yoga in the early evening before full-moon meditation but, as usually happens during these cleanses, my energy starts dipping in the afternoon, so I skipped it and worked on my computer instead. I hesitated when deciding to skip yoga. It was tempting to just power through the fatigue. My ‘stay-cation’ was the reason I had an opportunity to attend that class and part of me was saying “grab every opportunity, every time”. It’s the part of me that believes in scarcity. I’d rather choose the abundance mentality as often as possible because who wants to live believing there is never enough or will never be another chance?

cleansing soup

Cleansing Soup.

Full-moon meditation was very intense. The energy was thick as I dropped right into a deep state and was grateful that I had taken the time to eat enough and had not pushed myself too far physically. The thing about this cleanse is that you’re eating all day long. Since the meals are only veggies, they are not calorically-dense but they are high in fiber; therefore, there is only so much volume you can eat in one meal. Fiber may make you feel physically full but it’s fat that is linked to satiety (fat delays gastric emptying – stomach to small intestine). The carbs in veggies are digested quickly and moved from your stomach into your small intestine for absorption and then, bingo – you’re hungry again. I carry around baggies of steamed sugar snap peas (and veggie juice) to make sure my blood sugar doesn’t get too low. I must have eaten 5 bowls of soup this day and I just couldn’t eat another so I simmered cauliflower in veggie broth, onions, and garlic for a quick meal before meditation. With a sprinkle of cayenne, it was a delicious change of pace and exactly what I needed to get to that place where everything just falls away…

Cleanse – Day 1

In Mindfulness, Nutrition on April 27, 2013 at 10:46 pm
juices

Veggie Juices

“Habits allow us to not think about what we’re doing . . . giving us the illusion of ease. When we are under the illusion of ease, not thinking about what we’re doing and breathing the same old way, moving the same old way, thinking the same old way, we check out of the present, out of happiness itself.” ~ Alex Levin

My day of silence prompted me to do an 8-day cleanse. I know what you’re thinking. She’s already so healthy. Clean eating, yoga, meditation. Does she really need to cleanse? Yup, I do. I do it mostly for the emotional release and spiritual growth which allows me to come back to my heart. I am constantly striving to live from my heart. Make decisions from this place. Take action from this place. From where does your action and decision-making come? Is it fear, anticipation, avoidance, contraction? Or is it love, expansion, joy, and present-moment acceptance? Taking the time to change up our eating habits (however healthy they may already be) with a mindful cleanse allows space for awareness of the ‘stuff’ we may still be holding onto.

avocados

Organic San Diego County avocados

Anyway, this cleanse – the Salmonberry Signature Cleanse – is, roughly:

3 days of cooked vegetables only (no oils, fats, protein). Just steamed or simmered veggies. Fresh-pressed juices are definitely on the menu with a heavy emphasis on the veggies and less on the fruits.

Day 4 is just herbal tea, water, lemon water, sparkling water…clean, pure water in all forms.

3 days of raw fruits, veggies, nuts, and seeds with a bit of honey and oil. To me this means avocados all day long! Again lots of fresh pressed juices and fruits are welcome!

Day 8 is only fresh watermelon juice (or pineapple juice). At this point in the cleanse I’ll be feeling so fabulous, I’ll start annoying people (it’s happened before!). I usually drink over 100 ounces of watermelon juice on this day.

For 3 days prior to this cleanse I was to have dropped all meat, wheat, sugar, dairy, caffeine, and alcohol. But, since I don’t see the Cleanse Police in my neighborhood, I drank coffee right up to the last minute. The night before I started the cleanse was like the last supper at my house. I ate way too much and even had a belly ache…so embarrassing and clearly time for a cleanse.

Day 1 was tough (as it always is). I was crabby first thing in the morning. Most likely because I couldn’t have my beloved coffee and I hadn’t yet made the Cleansing Soup so there was nothing for breakfast. I pulled my foggy self out of bed, brushed my teeth and headed to my favorite juice bar to stock up on juices. Of course, the super cute juicer was working and I looked really rough (it was like I had a food hangover from the last supper). Oh well. I stocked up on Green Lemonade (ginger, spinach, cucumber, celery, apple, and lemon) and Super 7 (ginger, parsley, beets, bell pepper, celery, cucumber, and carrots) and transfered them into 12oz Ball jars filled all the way to the top and sealed tight so they will keep as many nutrients as possible over the next 3 days. I used to do my own juicing but my juicer is so old that it’s starting to suck at it’s job so it makes more sense for me to buy someone else’s juice. I really need to retire and recycle that poor juicer (here in SoCal that means ‘leave it in the alley’).

movie snack

Movie snack when on a cleanse: steamed sugar snap peas and veggie juice

So I started in on a green lemonade and preparing my home studio for our weekly meditation group. After meditation, I had a much better attitude so I cranked the music and powered through making the Cleansing Soup (recipes turn out much better if you sing during food prep). The rest of my day consisting of getting some work done, a walk on the beach, and 3-4 bowls of soup. In an effort to distract myself from my raging, caffeine-withdrawal headache, I met a friend at the movies. The movie was heavy, The Place Beyond the Pines, and, since I was subsisting off veggie juice and steamed sugar snap peas, I’ve had more enjoyable movie experiences. The movie was actually quite good but we both needed something lighter and more uplifting. That’s what you get when you pick movies based on eye candy as opposed to plot.

I could not get into bed fast enough after the movie and was sound asleep by 8pm. I slept like the dead all the way until 5am when I had to get up to open La Jolla Yoga Center for sunrise yoga. According to my iPhone app – Sleep Cycle – my sleep quality was 100% that night but it sure didn’t feel like it.

Nutty, Seedy, Fruity Breakie

In Nutrition, Recipe on April 25, 2013 at 11:35 pm
yourbuddhi breakie

Raw, vegan, overnight parfait.

Vegan, raw, delicious, and nutritious. Best of all, you make it the night before (in a 12oz Ball jar) and then just grab ‘n go for breakfast or a post-yoga snack. Dee-lish…you are going to be super grateful!

Ingredients (Modified from a recipe by Robin Lee):

1/3 cup uncooked, rolled oats

1/3 cup nutmilk

1/4 cup canned coconut milk or coconut yogurt

2.5 tsp chia seeds

2 tsp maple syrup

1/4 tsp vanilla

shake of cinnamon

4-6oz blueberries

Add all ingredients (EXCEPT FRUIT) to 12oz Ball jar. Screw on lid and shake until well-mixed. Add berries, return lid, and tip/swirl until fruit is mixed. Don’t shake unless you want squashed fruit! Refrigerate overnight and you have a low sugar, high fiber, portable, morning meal that is a good source of calcium, iron, and vitamins C, D, and K. Keeps 2 days in refrigerator.

6oz (1/2 jar) = 212 kcals, 7g fat, 7g fiber, 7g protein

Cleansing Soup

In Nutrition, Recipe on April 24, 2013 at 7:26 pm
cleansing soup

Cleansing Soup – all day for three days.

This soup is perfect for cleansing your system after an over-indulgence or when you are feeling run-down and susceptible to illness. If you are feeling sluggish and foggy, take three days to eat nothing but this soup and you will come right back to life! For maximum benefit, it’s important to abstain from caffeine and alcohol. Instead treat yourself to fresh-pressed veggie & fruit juices. This soup is high in fiber, vitamins A, C & K, antioxidants, and antimicrobials and is wonderful for supporting your immune system and maintaing a healthy gut.

Ingredients:

cleansing soup ingredients

Carrots, celery, garlic, onion, kale, shiitake mushrooms.

1 bulb (yes, the WHOLE bulb) garlic

1 medium onion

fresh ginger – about the size of 2 thumbs, peeled

1 lb. shiitake mushrooms – thinly sliced (remove stems)

1 bunch red swiss chard, dinosaur kale, or fave greens – stemmed and chopped

1 bunch carrots – thinly sliced rounds

1 bunch celery – thinly sliced half-moons (use the leafy parts too!)

64oz low sodium vegetable broth

64oz water

1/4 to 1/2 a tub of miso paste

Sesame oil

Tamari or Bragg’s Liquid Aminos

Directions:

kale shiitake mushrooms

Kale and shiitake mushrooms sautéed in sesame oil.

Process garlic, ginger, and onions. It’s OK if the onions become mush. It’s adds a thicker texture to the broth. Heat sesame oil in caste iron pan. Add garlic, onions, and ginger. After a couple of minutes, add sliced shiitake mushrooms and splash of tamari and sauté until mushrooms are glassy.

In a stock pot, simmer carrots and celery in veggie broth and water. When carrots and celery are super soft, turn off heat and stir in enough miso paste for your liking (don’t bring back to a boil or you’ll kill off good bacteria in the miso). When you’ve adjusted the broth so it tastes right to you, add chopped greens and stir until wilted and bright green. Add contents of caste iron pan. Done!

Serve soup sprinkled with toasted sesame seeds and cayenne. Also delicious poured over short-grain brown rice or with tofu and soba noodles.

Quinoa Chowder

In Nutrition, Recipe on April 21, 2013 at 3:15 am
quinoa sweet potato soup ingredients

Quinoa and Sweet Potatoes

Last week’s SoupAsana felt extra special. I made a soup from a recipe I got from a friend-of-a-friend who liked to make this soup for her friends after long days of boarding and skiing. Apparently, she got it from a friend who modified it from a recipe by Deborah Madison. And I believe I may have modified it even further based on my tastes and those of my friends attending SoupAsana. Anyway, this soup felt like it had a lot of history, friendship, and good times behind it and, after 90 minutes of yoga and meditation, was easily devoured by all!

Homemade cactus fruit kombucha

Homemade cactus fruit kombucha

Making things even more special was the homemade kombucha from my friend and neighbor, Robin. She even hand-harvested the local cactus fruit for her beautiful, vibrant, cactus fruit kombucha. You can read about her adventures with the cactus fruit here. We combined the kombucha with prosecco since I was celebrating finally (3rd try!) being admitted into a dietetic internship program. Woot, woot! Huge relief and accomplishment…now I just have to complete the program in order to become a Registered Dietitian. It’s been a long road. I might write about it one day.

This soup is vegan until you get to the toppings, which are, of course, entirely optional.

eggs and cilantro

Backyard eggs and cilantro.

But adding feta and hard-boiled eggs, from the happiest chickens in SoCal, really makes this chowder, well, chowder-y. Even though I’ve admitted to not caring for quinoa, it’s really quite delicious in this recipe. Soup is one place where quinoa works. As a side dish or pilaf…not so much. I seem to use sweet potatoes a lot in my soups but will probably be moving away from that ingredient as the weather gets even warmer. Although the name of this soup invokes winter, it’s actual quite light and refreshing and appropriate for springtime.

scallions, jalapenos, garlic

Scallions, jalapenos, garlic.

Ingredients:

3/4 cup quinoa

8 cups veggie stock

olive oil

4-5 garlic cloves, crushed

1/4 cup finely chopped ginger

1 large jalapeño pepper, diced/seeded

2 tsp ground cumin

1 tsp salt

pepper to taste

sweet potatoes

Sweet potatoes, garlic, ginger, jalapenos, cumin.

1 sweet potato, peeled/diced

1 bag baby spinach

1 bunch scallions, thinly sliced, white and green parts

Top with: chopped cilantro, crumbled feta, and chopped, hard-boiled egg

Bring quinoa and 4 cups stock to a boil and simmer for 10 minutes. Drain the quinoa after 10 mins and reserve the liquid.

quinoa chowder

Top with feta cubes and crushed red pepper.

Heat olive oil in a soup pot over medium heat. Add garlic and jalapeño. Cook for about 1 minute, then add ginger, cumin, salt/pepper, and sweet potatoes. Cook for a few minutes then add reserved stock as well as additional stock so you have about 7-8 cups liquid. Simmer until the sweet potatoes are tender. Add quinoa, spinach, and scallions and simmer until spinach is wilted. Garnish individual bowls with cilantro, feta, and hard-boiled egg. Super delicious and I don’t even like quinoa.

Chakra Salad

In Nutrition, Recipe on April 18, 2013 at 11:34 pm
photo (42)

Chakra Salad

Springtime is the perfect time to gorge on fresh, sun-soaked vegetables. Raw veggie salads are high in fiber, water, and antioxidants, especially colorful ones like this salad of purple cabbage, red peppers, and carrots. It’s important to dress your salads with healthy monounsaturated oils which allow fat-soluble vitamins (A, D, E, and K) to be fully absorbed and utilized by your body. The fats in this salad come from a perfect combo of nuts, seeds, and avocados. High fiber will keep you feeling full and fats will keep you satisfied. Don’t be shy with the dressing. Its only 30 calories per tablespoon so dress it up and enjoy this power-packed salad that is perfect for hot weather. Sweet, nutty, crispy, crunchy…YUM!

Peanutty Dressing

chakra salad dressing

Sesame oil, tamari, apple cider vinegar, peanut butter.

Whisk together:

1/4 c raw peanut butter + 1/4 c coconut water + 1/2 c apple cider or rice vinegar

Then add:

3 T honey

1 t salt

1 T tamari or Bragg’s liquid aminos

1 T raw sesame oil

Raw Shredded Salad 

(high in vitamins A, C, K, B6, and folate and manganese and phosphorous)

chakra salad ingredients

Purple cabbage, red pepper, green onion, orange carrot.

Toss together:

4 cups purple cabbage – finely shredded

1 red pepper – thinly sliced

5 scallions – green parts, chopped

2 carrots – grated

Top salad with:

raw sunflower seeds

unsweetened coconut flakes

avocado

2 cups salad mix + 1 T coconut + 1 T sunflower seeds + 1/4 diced avocado + 3 T dressing

= 295 calories, 19g of fat, 9g fiber, 16g sugar, and 9g of protein.

Chocolate Avocado Mousse

In Nutrition, Recipe on April 12, 2013 at 4:21 pm
avocado and chocolate

Avocados and chocolate. Together at last.

Last night I was chatting on Facebook with friends from my childhood in Alaska while I was trolling the web for what to do with avocados that doesn’t include guacamole or smoothies. It’s Hass avocado season (Apr to Sept) here in San Diego County, the largest grower of avocados in the U.S., and I’ve got friends leaving bags of rich, ripe avocados on my doorstep. In an effort to use them before they go south, I discovered chocolate mousse with avocado – genius. I quickly whipped it up (5 ingredients, 10 mins) and a love affair between Chocolate Avocado Mousse and Salmonberry began. Move over Chia Pudding, there’s a new dessert in town! The reaction from my childhood friends was less than enthusiastic which is hilarious because these are the same kids who grew up eating various parts of marine mammals and caribou.

mousse ingredients

Ingredients: avocado, cocoa, coconut cream, honey, vanilla.

Since I’m a healthy eater who rarely eats dessert (not much of a sweet tooth), my motto used to be “If I’m going to have dessert, I’m going to go big!”. On those rare occasions, I thought, why modify dessert – eat real butter, eat real sugar. But I’ve discovered that as I eat less and less animal foods and refined sugars, my taste buds just can’t handle traditional desserts. I’m now highly sensitive to such strong inputs and quickly become overwhelmed. As my son stated recently, when we made a key lime pie for St. Patty’s Day (complete with sweetened condensed milk!), “Whoa, this is so intense!” I’ve now begun to delve in and embrace healthier dessert options. Not so I can eat more volume or more often but so I can actually swallow more than one bite without succumbing to the ‘food hangover’ that’s very often a result of too much sugar and animal fat.

For this recipe I used local Hass avocados. I don’t recommend using out-of-season avocados and, depending on where you live, you may only have access to Hass but do you really want a jet-lagged avocado all the way from Chile in your delicious dessert? Check out this blog post from Avocado Diva for which avocados to eat year-round.

knife in cream

This coconut cream is not for wusses.

I also used Trader Joe’s Coconut Cream, Extra Thick and Rich, because, well, look at the picture, and Valrhona cocoa because its darker and richer than other baking cocoas.

Here’s the recipe from MySanFranciscoKitchen.com:

1 ripe avocado

1/4 cup cocoa powder (unsweetened)

1/4 cup coconut cream

3 TBSP honey

1 tsp vanilla

Place all ingredients in mixing bowl and blend with hand mixer until smooth and creamy – no lumps. Top with nuts, coconut flakes, fruit, nothing…

1/2 cup serving (4oz) = 273 kcals, 17g fat, 26g sugar, 5 g fiber, 2g protein.

Let’s not be fooled. This is still a dessert that’s high in fat, albeit a healthier fatty acid profile than animal fat, and sugar, so, please, slowly savor and revel in the deliciousness but don’t overindulge.

Choco Avo Mousse

Chocolate Avocado Mousse

Plant Power

In Nutrition on April 11, 2013 at 8:39 pm
photo (52)

Superfoods: onion, kale, sweet potato

I’ll be the first to admit that nutrition research can be contradictory, changeable, and alarmist especially as presented by media sound bites. “Fat is bad” then “Eat more fat” and “Carbs make you fat” then “Actually, only ‘bad’ carbs make you fat” and “Antioxidants: more equals better” then “Wait, antioxidant supplements act as pro-oxidants”! During graduate school I was required to pore through the research and the one constant in almost 40 years of nutrition research was this: fruit and vegetable intake is inversely correlated with chronic disease risk.

This means that as you INCREASE your F/V consumption you DECREASE your risk of developing a chronic disease (and the other way around). This is one of the most consistent findings of nutritional epidemiology.

cauliflower

Huge, homegrown cauliflower

 The correlation starts at a min of 5 servings of F/V and – this is the good part – maxes out at 9 servings of F/V. So you can eat 12 servings per day of F/V (if you can fit all that fiber in your belly) but research has demonstrated it WON’T MAKE YOU ANY HEALTHIER than the person eating 9 servings of F/V. Of course, the amount of F/V servings needed depends on body size and gender: a petite woman needs 5-6 while a bigger man needs up to 8-9. Look closely at your diet to see where you can replace an animal food with a plant food. It’s time to change that long-told storyline in your head about the veggies you don’t like and the foods you think you “need” to be healthy. Challenge those old patterns and re-investigate plant foods you may have written off years ago. Meat-lovers, don’t dispair! There is room for animal foods in your diet but consider using them as an accompaniment (i.e. garnish or side dish, perhaps?) to your main meal of powerful plant foods.

Curried Sweet Potato & Kale Stew

In Nutrition, Recipe on April 10, 2013 at 3:52 am
Curried Sweet Potato & Kale Stew

Curried Sweet Potato & Kale Stew

This stew debuted at SoupAsana and was a hit (even with the picky eaters!). The combo of hearty veggies in a light, deliciously-spiced broth was a perfect post-yoga meal. Prep is minimal and the slow cooker does all the work for you!

Ingredients (Serves 6):

2 cups onions – diced

2 large celery ribs – finely chopped

2 14oz cans of garbanzo beans – drained & rinsed

1 14oz can of fire-roasted tomatoes

1 can coconut milk

4 cups vegetable broth

2 tsp curry powder

1 tsp cayenne (if you like heat!)

1 tsp cinnamon

1/2 tsp cumin

1/2 tsp chili powder

1 large sweet potato – peeled and diced

1 bunch kale – chopped

Place all ingredients except kale and sweet potato in slow cooker on high for 2-3hrs. Add kale and sweet potato and cook for another 1-2hrs (until sweet potato is soft). Season to taste with tamari. Serve over short-grain, brown rice.