White Sangria Sparkler

July 4, 2012
white-sangria-sparkler

In honor of Independence Day, I present to you: White Sangria Sparkler. Drink to your health in more ways than one with this pleasing potion! My version of Sangria is simple: white wine, sparkling water and some fruit. This is an immediate show stopper when entertaining. It’s also incredibly crisp and refreshing, an absolute must to help cool you down on those sticky summer nights. Though we don’t get many of those type of nights in Ireland, I know at home in Iowa right now temperatures are in the upper 90s. I look forward to sipping on a few of these when I’m home for a visit next week.

Control and moderation are part of maintaining a healthy lifestyle and, as long as you don’t go nuts, there are drinks out there, such as this one, which won’t put too much of a dent in your healthy aspirations. Actually, one recent study suggests that adding alcohol to fruit may increase its antioxidant power. If you prefer to drink a virgin cocktail, I’ve included a non-alcoholic “mocktail” version of the recipe as well, so either way – cheers!

white-sangria-sparkler-cocktail

White Sangria Sparkler

Ingredients:

  • 1-2 bottles of crisp white wine (I used 1 bottle Sauvignon Blanc)
  • 1 orange, sliced
  • 1 pint raspberries
  • 2 nectarines, sliced
  • 2 kiwis
  • 1 liter sparkling water
  • ice
  • several sprigs of mint

Directions:

  1. Place all fruit in a large pitcher or bowl, add wine and refrigerate for 3 hours (or longer) for the flavors to meld.
  2. When ready to serve, add sparkling water and ice. Garnish with fruit and mint.

sangria-cocktail

Sangria Sparkler Mocktail

Ingredients:

  • 1 bottle sparkling water or sparkling grape juice
  • 1 orange, sliced
  • 1 pint raspberries
  • 2 nectarines, sliced
  • 2 kiwis
  • ice
  • several sprigs of mint

Directions:

  1.  Combine sparkling water/juice and fruit in a large pitcher or punch bowl.
  2. Serve in wine glasses or champagne flutes with plenty of ice and fruit for garnish. Top with mint.

Cool tip: Freeze some of the fruit and add it right before serving so they act as ice cubes in the Sangria.

To my readers in America, wishing you a very happy and safe 4th of July! I hope you enjoy your time spent outside sipping on this drink, relaxing and catching up with friends.

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Buckwheat Pancakes

June 30, 2012
buckwheat-pancakes

Although we manage to find time for a few nibbles in the morning, we’re just not that into scarfing down a big meal at the beginning of our day. Instead, we’d much rather enjoy a big breakfast as the day is winding down and truly take our time and savor such traditional and comforting flavors. These homemade pancakes are especially popular in our house as they’re quick and easy to make plus they make for a delicious, wholesome treat.

Perhaps it’s because buckwheat used to be a lot more popular a hundred years ago, but there’s something about buckwheat pancakes that hearkens back to an earlier time – the days of pinoneering, log cabins and pot belly stoves. It may surprise some people to learn that buckwheat is actually a fruit even though it is commonly thought to be a grain. Buckwheat is a fruit seed that is related to rhubarb.

Numerous health benefits are buckwheat`s prime claim to fame. Firstly, it does not contain gluten, so it makes an excellent substitute for other grains in the diet. Studies have indicated that consuming buckwheat may combat high blood pressure and high cholesterol. Also, buckwheat does not lead to peaks in blood sugar levels. The protein in buckwheat contains the eight essential amino acids and is also high in lysine. Buckwheat is also rich in many B vitamins as well as phosphorus, magnesium, iron, zinc, copper and manganese. Plus it’s an excellent source of fiber.

gluten-free-buckwheat-pancakes

Buckwheat Pancakes with Nectarines and Blackberries

Vegan, Gluten-free, Wheat-free, Sugar-free

Ingredients:

  • 1 cup buckwheat flour
  • 2 cups water
  • Pinch of sea salt
  • Coconut oil for frying
  • fresh nectarines
  • fresh blackberries
  • maple syrup, for serving

Directions:

  1.  Place flour into a medium mixing bowl. Gradually add water and stir using a whisk or fork to remove lumps. Mix until paste is formed. Leave to settle for about 20 minutes.
  2. Heat a pan over medium-high heat and add a little coconut oil. Ladle just enough batter onto hot pan to coat whole surface.
  3. Cook for about a minute and a half on the first side or until the surface is covered with small bubbles and the underside is nicely browned. Flip and cook for about a minute on the second side. I always need a few practice tries (munching the unsuccessful ones is a bonus!).
  4. Serve stacked high with plenty of maple syrup topped with fresh fruit.

What are a few of your favorite ways to whip up a little breakfast for dinner?

 

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Crunchy Raw Tacos

June 26, 2012
crunchy-raw-tacos

After my juice fast, I have been keeping things fresh and raw-food based. It is all my body is craving. This simple, fresh and nutritious recipe remakes the classic crunchy tacos. This recipe just might be what it takes to revive your Taco Tuesday tradition for good! Break out the guacamole and create a fun evening out of making this delicious dish.

Let’s face it, eating healthy can be a challenge, but when it tastes this good, gives you this much energy, there shouldn’t be anything holding you back. By eating fresh, unprocessed foods, you are actually getting more of the nutrition and enzymes that are typically killed when cooking food as well as alkalizing your body at the same time. Integrating more fresh organic foods into your diet will only do good things for your health.

So what exactly are raw tacos?  The main component is the “meat” which is simply coarsely chopped walnuts with cumin, chili powder and a bit of oil. It is super simple to whip together in a food processor. The flavors of spicy walnut taco mix, fresh veggies and garden guacamole create an absolute explosion of fresh vibrant flavors in your mouth. And not only that but you will feel refreshed and nourished after your meal. For the taco “shells” try using green leaf cabbage or romaine lettuce. This recipe puts greasy meat based Mexican food to shame.

raw-tacos-vegan-gluten

Crunchy Raw Tacos 

Vegan, Gluten-free & Raw

Serves 2

Ingredients

For the meat:

  • 1/2 cup walnuts
  • 1 tsp. chili powder
  • 1 tsp.cumin
  • 1 tsp. cinnamon
  • 2 tsp. Nama Shoyu (raw, unpasteurized soy sauce)
  • 1 tsp. olive oil

Directions:

  1. Blend ingredients in a food processor and process until mixture resembles taco meat – takes 20-30 seconds.

For the tacos:

Ingredients:

  • romaine lettuce hearts
  • tomato, diced
  • cucumber, diced
  • onion, diced
  • sprouts (I used alfalfa)
  • lemon juice
Directions:
  1. Chop and dice all of the vegetables.
  2. Lay out your romaine lettuce leaves and scoop equal amounts of taco meat in each. Spread it around.
  3. Next, add all of your toppings – the tomatos, cucumber, onion and sprouts. Enjoy!
garden-guacamole
Garden Guacamole
Ingredients:
  • 2 avocados – pitted, peeled and diced
  • 1/2 cup red onion, minced
  • 1/4 cup red bell pepper, chopped
  • 1/4 cup yellow bell pepper, chopped
  • 1/4 cup green bell pepper, copped
  • 1 Tbsp. fresh chili pepper, chopped
  • 1 tsp. garlic, minced
  • juice of 1 lime
  • pinch of sea salt
  • fresh cilantro, chopped
Directions:
  1. Cut avocados in half. Remove seed. Scoop out avocado from the peel, put in a medium mixing bowl. Using a fork, mash the avocado.
  2. Add the chopped onion, red pepper, yellow pepper, green pepper, chili pepper, garlic, lime or lemon, salt and mash some more. Lastly, add the fresh chopped cilantro and mix well.
  3. Cover the guacamole and refrigerate until ready to serve.
Tip: If you are not going to eat immediately place one of the avocado stones in the bowl and cover with wrap. This will stop the dip from going brown.
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My Three Day Juice Cleanse

June 21, 2012
three-day-juice-cleanse

I completed my 3 day juice cleanse! A few days of juice was just what my system needed to re-charge. I’m not going to say it was easy, but it was definitely worthwhile.

Cleansing is one of the most powerful things we can do to bring our bodies (and our minds) back into alignment. After all, balance is one of the most important things in our lives, right? Even though I eat a plant-based diet of whole foods, I am still exposed to environmental toxins, occasional stress, and if I can’t get my greens organic, I’m sure there have been pesticides in my salads too. I also have a pretty major sweet tooth, so I felt my body could do with a little clean up.

This is a good time of year to do a juice fast because fruits and veggies are coming into season, weather is warming up so our bodies can take more raw foods and as the seasons make their transition outside, it feels so right to make one inside.

First you might ask, why would anyone want to do a juice cleanse for goodness sake?  The answer is – to jump start your health journey! This is especially good if you are not well or you have low energy. Drinking fresh juice will give your body incredible easily absorbed nutrition that its craving. This is quite a gentle cleanse compared to many others. I chose to include smoothies in addition to fresh juices in mine because this is what felt right for me. I didn’t experience many hunger pangs and instead I felt this wonderful overall feeling of comfort knowing that I was feeding my body the best thing on this planet. Its very empowering to say the least.

There are so many reasons why juicing is beneficial. Fresh juice gives you energy and vitality that you will notice right away since it is so easily assimilated by your body and bloodstream, you can feel the boost within 10-15 minutes. Without the added burden of digestion, which takes quite a lot of time and energy, the body is now free to work on other things like detoxing the liver and kidneys. The liver is involved with detoxifying harmful substances (like environmental toxins, chemicals, food additives, preservatives, drugs, etc) before they can enter the bloodstream and harm the body. Periodic cleansing of the liver through juicing can be important in maintaining good health.

I like to include plenty of vegetables in my juices. All vegetables are alkalizing. The benefits of maintaining alkalinity in the body are crucial. Here are just a few benefits of maintaining an alkaline environment in our tissues: improved focus and mental clarity, stronger immune system, better digestion, healthier hair, skin and nails, and more energy!

Tasty fresh juice recipes need not be complicated. I have found with experimenting that the simple flavors of fresh veggies can be highlighted or buried. I rather enjoy tasting the individual veggies I put in and combining them in various ways. I certainly encourage you to do your own experimenting as it’s fun and exciting to find interesting combinations that become favorites.

The recipes below are a few of the ones that I enjoy using for this juice cleanse or just as a snack when I am craving some serious nourishment. I usually go for 6-7 juices in total everyday when I’m cleansing, so I pick and choose from the following “menu” depending on the time of day.

juice-cleanse-green-lemonade

Green Lemonade

  • 1 cucumber
  • 2 med size apples
  • 1 bunch kale
  • a few large handfuls of spinach
  • 1 lemon

Run all ingredients through a juicer and enjoy!

 

 


juice-cleanse-heartbeet-juiceHeart Beet 

  • 1 beetroot
  • 2 apples
  • 1 pear
  • thin slice of ginger
  • juice of 1/2 lemon

Place all ingredients in juicer and drink immediately.

 

Carrot & Lemon

  • 4-5 carrots
  • 1 lemon, peeled

Place in juicer and drink immediately.


juice-cleanse-orange-dream-juiceOrange Dream

  • 2 carrots
  • 3-4 oranges, peeled
  • 2-3 pears
  • 1 medium sweet potato

Place everything in the juicer and juice away.

 

 

juice-cleanse-cucumber-fennel-juice

 Cucumber Fennel

  •        1 cucumber
  •        a piece of fennel
  •        1 lemon, peeled
  •        1 stalk celery
  •        few stems of bok choy.

Place in juicer and drink immediately.

 

Green Ginger Ale

  • 1 cucumber
  • few stems of each mint & parsely
  • 2 leaves of kale
  • 1/2 inch piece of ginger
  • 1 lemon, peeled

Place in juicer and drink immediately.

 

juice-cleanse-berry-smoothieBerry Superfood Smoothie

(I used raspberries, blueberries and strawberries)

  • 1 banana
  • handful of fresh baby spinach

Place everything in blender and blend until smooth.

 

Day 1: I was pretty excited to get started. I started off my day with a warm cup of water with a slice of lemon. I consumed six juices and one smoothie throughout the day. I must admit, I was really full from all the liquid so I wasn’t feeling hungry. I was feeling a little worn down so I went to bed early.

Day 2: Woke up first thing in the morning to grab a warm cup of water and lemon. When I was writing in the afternoon I felt very clear-headed and seemed to get more done than usual. Juice is definitely a productivity booster! I felt restored and rejuvenated. As the day wore on I was feeling a bit achy as if some detox symptoms were kicking in – stuffy nose and a slight headache.

Day 3: I woke up feeling great! Any sort of ill feeling I had the night prior had disappeared. The thought of chewing some real food was sneaking into my mind today so I ended up consuming two smoothies throughout the day in addition to juice and plenty of water. I’ve noticed I feel lighter and my skin is looking more hydrated and clear.

After the cleanse: The cleanse has given me a deeper connection with my mind/body. It has helped me realize and identify my emotional ties to food. I’m never physically hungry, I just feel like eating because I am bored, cold, procrastinating, stressed, etc. I’ve learned to be in the moment when I’m eating and appreciate it. I was delighted that I no longer had any sugar cravings. I was  real excited to eat food again. I broke my fast by consuming a huge salad of greens, sprouts and assorted veggies.

Important bits to know:

  • Be prepared. It’s always good to be a little prepared for any sort of program, but as you’ll be living on nothing but the finest juices and smoothies for 3 days, good preparation is of paramount importance. Purchase organic produce if your budget permits.
  • Get mentally prepared. Making sure you have all the fruit and veg you’ll need for the program in advance is important, but even more so is the right frame of mind before you start.
  • Sleep. Rest is as important as clean air, exercise, good nutrition and an attitude of gratitude, so allow yourself to do it over the next few days.
  • Pamper yourself. If you are going to do a detox then really go for it. Maybe schedule a massage, attend a few yoga classes, relax in a hot tub… heaven!
  • Detox. If your body is pretty toxic, you may experience detox symptoms in the form of headaches, lethargy, and nausea. You can give the process a little nudge by eliminating toxins with things like dry skin brushing.
  • Ease out of cleanse. When you come out of a gentle cleanse such as this one, I recommend easing out of it slowly. Gradually start adding foods back in to the diet.
  • Take care. Continue eating a balanced, whole foods diet, exercise regularly and get plenty of sleep. As we treat our bodies with the physical and emotional respect they deserve, our need to detoxify becomes less and less and the better we will feel everyday.

Interested in getting started with juicing? Here you can find a post I did recently called Quick Guide to Juicing.

Please don’t hesitate to drop me a line with any questions or comments you have as I love to help and inspire :)

(Photo Credit: my sister, Jenny Norris – jjnorris.com)

 

PLEASE NOTE: Juice cleansing is a pretty major undertaking and you should consult with a qualified health practitioner prior to commencing any sort of fast. Do not use this post as your sole reference. The content on this site is for information purposes only and not written with intentions to substitute professional medical advice, diagnosis or treatments. 

 

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