Snacks Archives | Page 5 of 6

Strawberry Spinach Salad

June 15, 2012

This is one of my favorite summer dishes. A bright, seasonal salad that is super simple to throw together and really refreshing. I wanted to take advantage of the beautiful spring produce which is now appearing in abundance at the grocery store and farmers’ market.

With strawberry season in full swing we’ve been gorging ourselves daily on the sweet, juicy berries and can’t quite get enough of them. Not only are they summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you. For starters, strawberries are rich in fiber. Fiber enables digestion to work properly, which is essential for proper immune function. Strawberries are chockfull of antioxidants and other essential nutrients that can flavorfully help you reduce your risk of cancer, heart disease, inflammatory diseases, and birth defects as well as mouthwateringly manage your weight.

Spinach is one of the most nutrient-dense foods in existence. Spinach contains an impressive range of active substances which are indispensable to the body. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is an excellent source of more than 20 different nutrients, including dietary fiber, calcium and protein. This dark green leaf will protect your brain function from premature aging, promote cardiovascular health and neutralize free radicals in the body. A good rule of thumb: the darker the leaf, the better.

Now lets get back to this salad! This recipe may be perfect timing for the weekend. If you can get yourself to a strawberry patch or a local market for some summer berries, you can whip up this simple, refreshing salad.

Strawberry Spinach Salad with Orange Poppy Seed Dressing

Serves 1

Ingredients:

large bunch of fresh baby spinach
fresh strawberries
pecans, walnuts, almonds, or other nuts or seeds (optional)

Dressing:

2 Tbsp. olive oil
1 tsp. lemon juice
light drizzle of agave nectar or other liquid sweetener
hint of orange zest
1 Tbsp. orange juice
1 tsp. poppy seeds
pinch of sea salt

Directions:

In a bowl combine all ingredients for the dressing. Mix well.
Toss the washed and dried salad greens, and plate. Top with fresh strawberries, nuts, and any other add-ons. Drizzle a generous amount of dressing over salad. Serve.

What are some of your favorite things to eat in the summer? Please share them below! Hope you have a fun and exciting weekend. If you have lots of sun where you live, send a little this way as ours is hiding and we could always use a little more.

0 Comments

Raw Cacao Shake

June 12, 2012

Chocolate: most people are used to calling it cocoa, cocoa beans, cocoa powder. But when it comes to raw food, why do people use the word cacao (ka-COW), which looks like a misspelling of the more familiar cocoa and sounds like the squawk of a large, tropical bird? Whatever you call it, cocoa or cacao, both refer to the main ingredient of chocolate, which is the seed of the cacao tree.

Not all chocolate is created equal. Many of the forms of chocolate we’ve come to love have ingredients like refined (white) sugar, milk fats, and hydrogenated oils that make the cocoa devoid of any natural health benefits. Cocoa goes through a process called “dutching” where the acidic flavor of the cocoa is neutralized, removing chocolate’s natural polyphenols. And lastly, to top it all off, it’s heated to temperatures over 100 °F, killing all of its antioxidant properties. This type of chocolate is high in calories, trans fats and contributes to a strong acidic environment in your body.

But the good news is….. chocolate CAN be good! Some consider raw cacao a miracle superfood and if you look up all the nutritional information on raw cacao, you can see why. A 2 tbsp. serving offers 9g of fiber, 4g of protein, and 0g of sugar. Raw cacao contains high amounts of antioxidants, healthy fats and magnesium – an important mineral in which many people are chronically deficient. It works to support heart health by protecting the body from cellular degeneration and it contains polyphenols which helps to lower blood pressure. It stimulates endorphin production, giving you a feeling of pleasure and raw cacao also assists in the formation of serotonin, acting as an anti-depressant.

Chocolate, in most forms, is generally stimulating since it contains caffeine. Based on the serious buzz I get from consuming raw cacao, I think the concentration of caffeine must also be much higher in raw cacao than the processed variety, though perhaps I am particularly sensitive. If you aren’t used to it and then eat it in any significant quantity, it can be as if you’ve never had coffee and then had three double espressos. Though raw cacao is a superfood and very healthful to us, I don’t recommend consuming it on a daily basis.

If you’re in the market for some raw cacao, only purchase certified organic raw cacao to ensure that you are getting the most nutrition for your money. It can be found at your local health food store. Look for brands that are Fair Trade as well.

There are many ways you can begin moving away from the processed, nutrient deficient chocolate to incorporating wholesome, healthier chocolate alternatives. The recipe I’m sharing today is for a raw cacao shake. I hope you enjoy!

Raw Cacao Shake

Ingredients:

2 frozen bananas
1 cup almond milk
2 heaping Tbsp. raw cacao powder
sweetener to taste – agave, stevia, xylitol, etc. (optional)
goji berries (optional)

Directions:

Simply add everything together in a blender and blend until smooth. Viola!

11 Comments

Almond Pulp Crackers

June 8, 2012

Despite the torrential downpours we are experiencing in Ireland, I’ve been having fun in the kitchen making these yummy crackers. What makes these crackers so delicious and nutritious you ask? They are made with almond pulp. After making almond milk, use the leftover pulp of the almonds to make crackers that are full of protein, fiber, vitamins and minerals.

Seasoned with fresh rosemary, they’re vegan, gluten-free and super healthy. The most brilliant part about this recipe is you can customize it to your liking. Add any seeds, herbs and spices you fancy. You can even refrigerate or freeze the dough for later use if you don’t want to make it all up in one day. Who knew you could take leftovers and make the tastiest snack ever? I am still delighted with my afternoon snack.

Almond Pulp Crackers

Ingredients:

1 cup firmly packed almond pulp
2 Tbsp. milled flaxseed
1 Tbsp. olive oil
1 Tbsp. fresh rosemary, finely chopped (I used the dried variety)
1/2 tsp. sea salt

Directions:

Preheat oven to 350° F (176° C).
Combine all ingredients in a large bowl.
Roll dough into a ball, press and roll to ¼ inch thickness. Transfer dough onto baking sheet lined with parchment paper.
Cut dough into 2-inch squares with a knife or pizza cutter.
Bake crackers for 20-25 minutes. Let crackers come to room temperature on baking sheet, then serve. Store in air-tight container.

50 Comments

Granola with Raw Cashew Cream

June 1, 2012

As granola recipes go, some are simpler and some are more complex, and this one lies squarely in the middle. I love the idea of a bare-bones, just-the-essentials granola – oats, nuts, oil, and a sweetener of some sort – but to my palate, a great granola needs a little more. It needs a variety of nuts and seeds, and maybe a couple of different sweeteners for flavor complexity, and some warm spicing too, like cinnamon and ginger. It may require buying a couple of extra pantry ingredients, but once you’ve got them, you’re set for a while – and for a lot of granola.

This granola makes for a lovely breakfast, snack, or even dessert. When the granola is topped with raw cashew cream, it supplies just the right amount of indulgence – without the guilt.

Cashew Cream

Ingredients:

1 cup raw cashews, soaked overnight
1/2 cup water
1 Tbsp. extra virgin coconut oil
1 Tbsp. agave nectar (or maple syrup, raw honey etc)
Seeds from 1/2 a vanilla bean (or 1 tsp vanilla extract)
Pinch of sea salt

Directions:

Place the soaked cashews and water in a blender. Turn the blender onto a low-medium speed to break up the nuts and stop when the pieces are starting to form a puree.
Add the coconut oil, agave nectar, vanilla bean seeds, salt and more water if necessary. Turn the blender to high until the mixture is as creamy and smooth. This may take a few minutes.
Scrape cashew cream into a container and chill thoroughly.

Fig’ n Pear Granola

Ingredients:

1 cup nuts or seeds of your choice (I used a mix of almonds and hemp seeds)
1/2 cup fresh or dried figs, chopped
1 cup fresh pears, cored & roughly chopped
2 1/2 cups rolled oats
2 tsp. cinnamon
2 tsp. ground ginger
1 tsp. salt
1/2 cup unsweetened apple sauce
1/4 cup agave nectar, maple syrup or honey
1 Tbsp. coconut oil or olive oil
2 Tbsp. vanilla extract

Directions:

Preheat the oven to 350° F (177° C).
In a large bowl, combine all of the dry ingredients. Stir to mix well. In a small bowl, combine all of the wet ingredients. Stir to mix well. Pour the wet ingredients over the dry ones, and stir well.
Spread the granola evenly across a baking sheet. Bake for about 20 minutes, or until golden brown. Stir periodically to help it bake evenly.
Let cool completely, store in airtight container and keep in the refrigerator for longer shelf life.

To assemble: Place sliced/chopped fruit into a bowl and spoon some granola mix evenly on top of the fruit and put a nice dollop of cashew cream on there. Then devour.

6 Comments

Older Posts

Newer Posts