Merry Christmas & Raw Cacao Truffles

I can't believe it's already Christmas! Instead of running around like a crazy person and getting stressing out about Christmas shopping (like everyone else in NYC seems to be doing), I am going the route of homemade edible gifts this year! My Mom always taught me that it's more personal to give homemade gifts. They require a little bit of extra thought and effort, which is always appreciated by the recipient. There is something special about receiving a unique gift that was made just for you. 

The following recipe for cacao truffles makes a perfect holiday gift for family, friends, co-workers, or host/hostesses. I mean who doesn't love getting a present they can eat? The best part about this recipe is that it's deceptively healthy, despite tasting incredibly decadent. Each ingredient boasts different nutritional benefits. Dates offer  calcium, sulphur, iron, potassium, and magnanese. Almonds are an excellent source of fiber, protein, healthy fats, and vitamin E. Chia seeds contain essential omega-3 fatty acids. Raw cacao is rich in antioxidants. Plus all the ingredients are raw, which means they contain vital enzymes required for optimal digestion and absorption of nutrients. So this year give the gift of health, disguised as dessert. Now that's thoughtful. 

Wishing everyone peace, blessings, love, and joy this holiday season!

xx
Severn

Raw Cacao Truffles

Ingredients:

2 cups raw almonds

2 cups pitted dates

1/2 cup raw cacao powder

1/2 cup dried cranberries (finely chopped)

1 cup coconut flakes

1/2 cup chia seeds

1 cup maple syrup


In a food processor finely chop dates with a splash of water.
Remove and place in large mixing bowl.
In the food processor finely chop almonds.
Add to mixing bowl.
Add cranberries, chia seeds, and maple syrup.
Mix until ingredients are thoroughly combined.
With your hands (which will be very sticky soon!) shape dough into balls by rolling between your palms.
Roll each ball in coconut flakes.
Place in a sealed container and freeze for at least two hours.
Enjoy!

Magical Matcha

Whew the last two weeks have been insane! The weeks leading up to the holidays are hectic for everyone it seems, but when you are a college student facing final exams this time of year is extra stressful! So I have a confession to make; this is my first semester making it through final exam week without a single cup of coffee! I used to loooove coffee. I'm not talking about an innocent cup here and there, I'm talking upwards of three cups a day. Obviously as I became more health conscious I knew this little habit had to go. Immediately after quitting coffee I noticed improvements in my overall health. I had higher energy levels (and didn't crash at 4:00 pm), slept more soundly, and found that I didn't get stressed out as easily. I was amazed by how much my overall moods improved when I stopped drinking coffee. I don't miss it a bit.

So how did I survive an incredibly stressful week of finals without coffee? Matcha.

Matcha is a high quality green tea native to Japan. The tea leaves are finely ground into a powder which is added to hot (not boiling) water, the powder is then whisked into the water to attain the correct consistency. Because you consume the entire tea leaf, as opposed to the steeped extract of the leaves, matcha contains 137 times more antioxidants than regular green tea! This is nothing short of amazing considering the fact that antioxidants counteract the effects of free radicals as a result of pollution, UV rays, and chemicals, which can lead to cell and DNA damage. Matcha also boosts the metabolism and fires up the body's ability to burn fat. It increases energy levels and alertness, but doesn't cause a crash later on in the day.

Matcha has been used in Buddhist Zen meditation and tea ceremonies for over a millennium. Matcha has been revered since ancient times for it's ability to make the drinker feel simultaneously calm and alert. Modern science proves these ancient beliefs; Matcha contains  the unique amino acid L-Theanine. L-Theanine promotes a state of relaxation and combats stress. It also stimulates the brain and enhances concentration, it is believed to improve memory and learning ability.

Amazing health benefits? Alert relaxation? Ummm yes please! That's exactly what we all need when things get a little crazy.

Why to Buy in Bulk

I frequently hear people saying that they cannot afford to eat “healthy”. Unfortunately it is a common misconception that “health” food has to be more expensive than “regular” food. This does not have to be the case!

One smart way to save money on whole and pure ingredients is to shop in the bulk bin section of your local grocery store. Whole Foods, and most health food stores, have an excellent selection of items available in bulk. When we buy in bulk we are not paying for expensive packaging and labeling. This is better for our budgets and our environment! The bulk section is an excellent place to stock up on whole grains, nuts, dried fruits, and much more!

Here are some of my favorite bulk bin items:

Brown Rice

Quinoa

Beans 

Steel Cut Oats

Nutritional Yeast

Almonds

Walnuts

Dates

Raisins

Goji Berries

Dried Figs

Dried Mango

*All Organic

The Famous Brussel Sprouts

My friends and I are obsessed with Westville, an amazing restaurant with locations in the East and West Village. How could you not love a restaurant that has an entire separate menu dedicated to fresh vegetable dishes? Whenever we eat there, our waiter inevitably laughs at us when we all order the brussel sprouts. We just can't go there without getting them, they are the best brussel sprouts you will ever taste! Brussel sprouts are in season right now, so when my friend Sami (a fellow brussel sprouts enthusiast) came over for dinner the other night I made it my goal to prepare brussel sprouts that would rival Westville's!
Brussel sprouts are a member of the cruciferous vegetable family. You already know how much I love cruciferous vegetables for their detoxifying benefits from this recipe. Brussel sprouts are also an excellent source of vitamin C (perfect for this time of year!), vitamin A, vitamin K, magnanese, folic acid, potassium, fiber, and omega-3 essential fatty acids! They are little nutrient powerhouses. The phytonutrients of brussel sprouts have been proven to protect the body against numerous forms of disease, including cancer! When brussel sprouts are chewed they release sulforaphane. This phytochemical compound triggers the liver to produce enzymes which detoxify the body and eliminate potentially cancer causing chemicals. Need a better reason to try this recipe? Didn't think so.

Just in case you are ever invited over to dinner at my apartment, this is what you can expect to be served. The kabocha squash recipe can be found here. I'll post the spinach raisin quinoa recipe when I get around to measuring the ingredients. As for the brussel sprouts, my friend Sami was very sweet and said that they were just as good as Westville's. I think she was just being polite, but I'm content to take second place because I'm convinced that Westville keeps little wizards in their kitchen to work magic on their brussel sprouts. Ok, I'll stop now, you get the point. If you can't visit Westville here is a recipe that is almost as good (and probably even healthier!) than theirs.

Maple Mustard Brussel Sprouts

Ingredients:
(makes about 2 servings)

15 brussel sprouts

2 tbsp pure virgin coconut oil

3 tbsp maple syrup

3 tbsp dijon mustard

sea salt


Wash brussel sprouts.
Remove stems and chop in half, place in a large mixing bowl.
In a seperate bowl combine coconut oil, maple syrup, and dijon mustard.
Whisk until well combined.
Pour half the marinade mixture over the brussel sprouts.
Add a sprinkle of sea salt and mix together so that the marinade is evenly distributed.
Set the other half of the marinade aside.
Coat a large pan with coconut oil.
Place brussel sprouts face down on the pan.
Cook on medium heat for about 10 to 15 minutes, until the bottoms are a golden brown and you can pierce the brussel sprouts with a fork.
Remove from heat.
Add the other half of the marinade and mix well.
Allow a few minutes for the brussel sprouts to cool and for the flavors to combine.
Enjoy!

Thanksgiving & Healthy Pumkin Pie

Happy Thanksgiving! Hope everyone is enjoying time with loved ones, and remembering to be grateful for the little things. In the company of friends and family, and an abundance of delicious food, there is no better time to reflect on the many blessings which comprise  our lives. Thanksgiving is also a perfect time to share healthful and delicious foods with the people most important to us. So here are a few recipe ideas for dinner:)

Cauliflower Mashed Potatoes

Butternut Squash Soup

Sweet Potato and Black Beans

Also, you just can't have Thanksgiving without pumpkin pie. That being said, here is a recipe for mini pumpkin pies. Of course they are comprised entirely of whole, pure, and nourishing ingredients. 

Ingredients:
(makes about 3 servings)

Pumpkin Chia Pudding

2 cups canned pumpkin

3/4 cup unsweetened almond milk

1/3 cup pure maple syrup

2 tbsp chia seeds

1tbsp grated ginger

2 tbsp pumpkin pie spice


Raisin Walnut Crust

1 cup almond flour

1/2 cup raisins

1/2 cup walnuts

1/4 cup pure maple syrup

1 tbsp pure virgin coconut oil

1 tbsp chia seeds

1 tbsp water


In a bowl whisk all pudding ingredients together until smooth.
Set in fridge to chill.
In a bowl mix chia seeds with water.
Allow to sit for about 10 minutes, until the seeds reach a gel consistency.
In a blender or food processor combine walnuts and raisins and puree until finely chopped.
Add the walnuts, raisins, almond flour, maple syrup, and coconut oil to chia seed gel.
Mix until ingredients are thouroughly combined.
Place dough into small serving bowls, and with your fingers shape into the form of a pie crust.
Pour pudding into the crust.
Chill for about an hour.
Enjoy!

Classic Butternut Squash Soup

It's almost Thanksgiving, and I finally gave in and wore my winter coat for the first time this year. It's getting cold! In my opinion this time of year just wouldn't be complete without butternut squash soup. There is something so comforting and familiar about this traditional recipe. It's incredibly healthy, and easier to make than you would think. Making it a perfect dish to bring to family Thanksgiving dinner!

According to Ayurveda, the traditional holistic health and wellness practice from India, this time of year marks the beginning of the season associated with the Vata Dosha. Ayurvedic philosophies emphasize the importance of eating seasonally. There are three seasons; Kapha (Spring), Pitta (Summer and early Fall), and Vata (late Fall and Winter). According to Ayurveda our dietary needs change with the seasons, because our bodies have to acclimate to different climates. During the late Fall and Winter the weather is cold and arid, therefore are bodies benefit from warm and moist foods such as soups, cooked vegetables, and hot drinks. Ever noticed that you naturally crave these foods on chilly days? It's because your body is trying to find balance with your environment. So listen to your body, it might just be saying it wants some of this soup!

Ingredients:

(makes 5 to 6 servings)

1 large butternut squash

1 large apple

1/2 of a sweet onion

1 small clove of garlic

2 tbsp coconut oil

6 cups vegetable broth

Chop the top and the bottom off of the butternut squash so that it can stand upright.

Remove the skin with a vegetable peeler.

Cut in half and remove seeds (save for baking!)

Chop squash into about 1 inch chunks and set aside.

Core and chop apple and set aside.

Mince garlic.

In a large pot combine garlic and coconut oil and simmer on low heat.

Chop onion and add to pot.

Stir so that coconut oil is evenly distributed and continue to simmer until onion is tender.

Add butternut squash chunks and apple to the pot.

Add vegetable broth and cook on high heat.

When soup is almost boiling reduce to low heat and allow soup to simmer for about 20 minutes.

Transfer soup to a blender and puree until smooth (it might take two batches depending on how big your blender is).

Serve warm with rosemary garlic croutons.

Enjoy!

Rosemary Garlic Croutons

2 slices of whole grain bread (I always use Ezekiel sprouted grain bread)

4 tbsp olive oil

2 small cloves of garlic

a few sprigs of rosemary

Preheat oven to 400 degrees.

Mince garlic.

In a pan lightly sautee garlic with olive oil.

Cut pieces of bread into crouton sized pieces.

Place on lightly oiled baking sheet.

Drizzle olive oil and garlic evenly over bread.

Gently tear rosemary leaves from stems.

Sprinkle evenly over bread.

Place bread in oven and bake for about 10 minutes.

Serve over homemade soup.

Enjoy!

Peppermint Tea

Recently every time I go to the farmer’s market I cannot resist the beautiful fresh herbs available. I always end up coming home with a delicious smelling bunch of peppermint leaves. As a result I’ve become obsessed with peppermint tea. For centuries peppermint has been revered for it’s curative properties. It helps to alleviate stress, depression, headaches, and insomnia. It also benefits the digestive system and liver and is known to relieve indigestion.
To make peppermint tea you simply pour boiling water over fresh mint leaves. You can adjust the strength of the tea to your taste by changing the ratio of water to leaves. Cover the tea and allow it to steep for about 10 minutes. I also like to add a little bit of raw honey. People who suffer from insomnia or anxiety will find this drink to be very helpful before bed due to it’s calming properties.