coconut-hemp // my favorite nut mylk 2 ways (no de-pulping required!)

for most of us "health foodies", nut mylk is a staple, always, yes? well, although there are a handful of great brands out there to buy, rather than searching and reading a bunch of ingredient lists, why not make your own? 

it's easier, more cost effective, better on your health because you know every single ingredient that goes into it, and it tastes ah-may-sing! I have at least hundred different ways I've tried to make nut mylk, but this is by far my fav. why? because you don't have to strain it, or squeeze it through a tiny nut bag/cheesecloth. yay! that alone cuts prep 5x. 

coconut hemp raw nut mylk:

meat from 1 young Thai coconut

1/2 c raw cashews + 1 c raw hemp seeds, soaked at least 2 hours in hot water & drained

6-8 c filtered water (depending on how thick & creamy you want your milk. I'd say 8c water = skim milk, 7c = 2% & 6c = whole milk) 

1/2 t high quality salt 

*optional, depending on how you are using your mylk & how sweet you want it: 1 banana, 6 soft dates or 1/4 c sweetener of choice (stevia to taste would also be an awesome option)

-add all ingredients to a high speed blender (may have to do in two or three batches). blend on high until everything is liquid. you should have no pulp, although settling in the fridge is completely natural. 

**other fun add-ins to play around with: pure vanilla extract or vanilla bean powder, chai spices, 1/4 c cacao powder & a pinch of cayenne for a dreamy Mexican chocolate mylk kick, strawberries for a strawberry nut mylk, cold brewed organic coffee or coffee extract, endless superfoods, etc.... have fun with it! oh! another thing that is delicious that you wouldn't really think of to add: a natural coconut flavor. it enhances the coconut and makes it pop!-the taste is extra yum! 

steeped floral + Lucuma coco-hemp mylk: 

this is my favorite way of mylking as of late:

the recipe above, + 1 c steeped organic dried (or fresh) flower buds & pedals, 2 T Lucuma powder, 3 T pure maple syrup (or maple stevia), 1 t coconut flavor. blend up & chill. absorb that lavender colored magic asap. 

**tip** these mylks will last 1-2 weeks in your fridge, but make in bulk & freeze for easy access!

spirulina 'nice cream' protein bowl

• black tahini chocolate magic shell. 
• activated buckwheat. 
• bee pollen 
• fresh raspberries

spirulina is a blue-green algae that grows in freshwater lakes throughout the world. it's a hardcore superfood with a full-spectrum of easily absorbable nutrients. it is 60-70% protein making it the most potent source of protein on this earth. aside from that, its other nutritional qualities include high levels of chlorophyll, vitamin A, iron, beneficial fatty acids, and is shown to help protect against kidney failure. it is a whole food source and an excellent alternative to protein powders. 

black sesame is used in traditional Chinese medicine to nourish & fortify the liver & kidney. said to help blurred vision, tinnitus, premature greying and dizziness. tahini contains more calcium than cows milk. 

pure collagen protein is easily digestible and amazing for gut problems as it heals things such as leaky gut. it is unflavored and can be added to anything. be sure to get a grass-fed & natural brand like this one. 

most of us already know what raw cacao is & the benefits... the food of the Gods! 

nice cream:

3 peeled, frozen bananas 

1 t spirulina 

2 T collagen protein 

2 T nut mylk 

-add all ingredients to a high-speed blender & blend until smooth & creamy. pour into a bowl & set in freezer while you make the chocolate. 

black tahini cacao magic shell:

2 t raw black tahini 

2 T cacao paste

1-2 t raw honey 

1 t coconut oil

-slowly melt all ingredients over low heat & whisk well. drizzle over nice cream & top with activated buckwheat, raw pistachios, local bee pollen & fresh raspberries!

oil-free beetroot hummus

two of my favorite things!

I put hummus on everything and could eat it all day; I love beets because they make everything look so pretty & their earthy/sweet taste is a treat to my tummy. 

this hummus is easy to make and happy to look at. 

ingredients:

3 2-3" cooked beets

2 c (sprouted & home cooked if possible) cooked chickpeas

3 T fresh, raw tahini 

juice of 1 lemon 

1 T cumin 

2 garlic cloves 

pinch of cayenne pepper

s + p to taste 

-add all ingredients to a blender and blend until completely smooth. eat on sandwiches, wraps, with eggs, chips, pita, or make this fun veggie/raw grain-free cracker tray and snack by the pool. mm! 

always use organic ingredients to maintain your health, vibrancy, and the health of our planet!

raw & vegan tahini-mint ice cream pops // chocolate mint drizzle (+ a little wisdom I've had on my mind on today)

Before I get to the recipe, I have a challenge for anyone who reads this...

In the phases of nutrition we go through throughout our lives, there is such thing as the “learning phase” of nutrition. It is where we let go of all of our nutritional "goods", "bads", "cheat days", "cleanses", etc...can anyone relate? Is this a phase you are in or remember passing through at sometime in your life? It is a necessary step that we will often pass through in life. Our bodies will continually come back to this phase whenever we need to find balance in the craziness of trying to be "perfectly healthy"-which is not possible and not "healthy" in and of itself! It is a message from the Divine, to find greater purpose and balance, and to realize that our thoughts and beliefs may change and need to change, as our bodies & lives are constantly going through change. When we distort this phase, we stay stuck in our heads, forever repeating the “facts” of nutrition, but never truly learning from our real-world experience. We become seekers, but never finders. We forget body wisdom and tend to value learning that comes only via intellect and information... 
When our learning phase is successful, we have a sense of discovery and openness.


I challenge you to let go, and listen to your body, stop reading about what others say you should do and eat, and for a few weeks...just eat, learn, and listen to your own wisdom, for it is far greater than any nutritional advice from another.

I     Affirmation of the month: I am confident in & trust my learning experience and I release the need to be right or perfect. 


Questions to ponder: 

Can I ride the fine line between the forces of health and disease?

Can I do good strategies from inspiration rather than fear?

Am I ready for, and can I be ok with whatever is next in my life?

Have I gotten in touch with a higher sense of purification recently?

What is the divine message in this? What is the "soul lesson" in my challenge?

Can I let go of the need/desire for perfection in body and health?

Can I let go of fear, trust my body, and in a sense be ok with the world's toxicity?

     Keep in mind, I probably listed these questions because I need them more than anyone else. I can get too fanatic and crazy at times. It becomes my biggest challenge, but there is a hidden wisdom and magic in every challenge! The best thing for me sometimes is to completely let go, trust myself, and trust God. Everything is ok! 

     Alright, just felt like I needed to share. Now, moving on to this delicious little taste. Yes, these do taste just as good as they look and sound. A perfect summer poolside treat that the kids will love (and not even know is healthy). Full of great fats & protein, plus a little super-green action is a must. Oh, did I mention they are way easy to make?! Grab your blenders...

Pops: 

1 c raw organic tahini (you could sub half with cashew butter also) 

1 can full fat coconut milk (or 1 c young Thai coconut meat)

1 ripe avocado 

1/4 c coconut oil

3/4 c raw honey or coconut nectar 

6-10 drops peppermint essential oil

1 T vitamineral greens, spirulina or your fav greens powder 

*Optional 3 T unflavored collagen protein for added nutrients 

-Add all ingredients to your blender & blend until very smooth & creamy. Pour into prepared popsicle moulds (or for mini pops, ice trays) and set in freezer overnight. 

Chocolate Drizzle:

1/3 c coconut oil

1/4 c raw honey

1/4 c raw cacao powder

3 drops peppermint essential oil

-Blend everything until smooth. Once pops are completely firm, remove from moulds onto parchment paper. Drizzle with chocolate sauce & sprinkle flaked sea salt. Place back in freezer a few minutes to harden chocolate & enjoy! 

gluten-free black rice soba noodles w/ to-die-for sweet n' spicy peanut sauce!

my favorite way to enjoy my favorite noodles. they are organic sprouted black forbidden rice noodles-no other ingredients! and the consistency/texture is awesome. alternatively you could use any of your favorite clean, organic pasta for this dish. whip it up in 5 minutes for a tasty dinner. 

sauce:

3 T raw wild jungle peanut butter (read why I love this here) 

2 T braggs apple cider vinegar 

1 T grade B pure maple syrup

1 T braggs liquid aminos (or tamari/coconut aminos) 

1 clove garlic

1 T fresh cilantro

pinch of ginger powder

1/4 c coconut water (or more, depending on how you like the consistency)

-blend all ingredients until smooth. toss with cooked noodles & top with fresh cilantro, green onion, dehydrated (or fresh) veggie chips, avocado & a sprinkle of hemp seeds. mmm eat!

natural sweeteners and white sugar alternatives that I always have stocked (& why!)

Some of you may be wondering what some of the sweeteners are that I list in my recipes and why I am always switching it up. Here is a semi-quick post you can refer to if you are curious about natural sweeteners and how each is different. Some of these you may not be able to find at your local health food store, that is why amazon is our friend (:

·          Lakanto Sugar: the only zero glycemic sweetener that is just like sugar-in the sense that you can sub it cup for cup. Consisting of Erythtitol, (which is a naturally occurring sugar alcohol, often found in grapes, pears, mushrooms and other foods. It is said to be a safer form of sugar alcohols because it is supposed to prevent negative side effects that are often present with sugar alcohols such as bloating, gas and diarrhea) and Luo Han Guo Fruit Extract (said to act as an anti-carcinogenic as well as an anti-inflammatory and an antioxidant. It is also said to be beneficial in treating ailments such as certain digestive ailments, fever, phlegm and coughing)

·      Fruits  & Fruit Juices: Banana, dates: 30% fructose, berries, apple, orange etc… the most natural and “whole” form to sweeten desserts & smoothies with. Always choose organic when possible!

·      Organic (green if possible) Stevia: zero calories, no fructose.  Up to 300x sweeter than sugar. Although a great sweetener, if consumed too often in some people it can cause a sweet craving that can never be satisfied, thus leading to overeating (same goes for all zero calorie sweeteners, natural or not).

·      Coconut Nectar & Coconut Palm Sugar: about 38% fructose. It contains more minerals and vitamins and then ordinary sugar and has a pleasant taste. It is reputed to have a lower glycemic than sugar. It is made from made from the flower blossom of the coconut tree. The nectar is collected, and is boiled to remove the water and concentrate the sugar. Unlike other forms of sugar production, chemicals are not used either to modify or extract the sugar.

·      Yacon Syrup: The Fructo-oligosaccharides (FOS) sugars in Yacon are not fully digested. The body treats them as soluble fiber and they pass into the gut where they provide beneficial bulk helping the movement of waste through the intestine. In addition they promote the fermentation of beneficial bacteria in the gut. Consequently they provide only about one-third the calories of sugar. Another great benefit is an almost zero glycemic index, making it suitable for diabetics. Tests have also shown other benefits including regulation of blood sugar and insulin levels.

·      Raw Organic (local if possible) Honey: 40% fructose. Contains a lot of great minerals and has healing properties. It is a natural unprocessed product. Unlike refined sugar no chemicals are used in its manufacture. It can have an excellent flavor and is very useful in cooking. It is considered a very good antiseptic, and seems to work very well as relief for a sore throat. It also contains small amounts of antioxidants and other substances, which are considered beneficial to health.

·      Organic Brown Rice Syrup: a fructose-free, natural sweetener derived from brown rice. Although a good sweetener in moderation, its GI rating is rather high (60-70%). So, just like any sweetener, I alternate this one in every once in a while.

·      Pure (grade B) Organic Maple Syrup: 40% fructose. A majority of shoppers purchase grade A maple syrup because it most resembles the highly processed versions made with corn syrup. Grade B is usually produced later in the season, tends to have a richer flavor, pours a bit thicker and is more nutrient-dense. In other words, B is a better choice.

·      Organic Blackstrap Molasses: unlike other sugarcane sweeteners, contains significant amounts of vitamins and minerals. “First” molasses is left over when sugarcane juice is boiled, cooled, and removed of its crystals. If this product is boiled again, the result is called second molasses. Blackstrap molasses is made from the third boiling of the sugar syrup and is the most nutritious molasses, containing substantial amounts of calcium, magnesium, potassium, and iron. When buying, consider choosing organic blackstrap molasses, as pesticides are more likely to be concentrated due to the production of molasses.

·      Organic Agave: Not all agave is created equal. Some can be up to 90% fructose, which is more than high fructose corn syrup! The better qualities are around 60-70%. If you are using agave, do your research and make sure you have a good quality.

·      Raw Organic Cane Sugar/Sucanat: 50% fructose. Not much better than white sugar-but not "bad"-no food should be labeled "bad" in my opinion. There are simply just better choices.

All these, in moderation can be good for us and are natural to eat, and crave at times. Sweet is a flavor none of us can go without, but just as anything in life, we must moderate it and use it according to our bodies at the time, and always with balance. 

chocolate peanut butter breakfast milkshake

super rich & nutrient dense with healthy proteins and fats, this makes up the perfect nutritional breakfast or pre/post workout.

in this recipe I use raw wild jungle peanut butter. peanuts are one of the most highly processed & pesticide-heavy crops. most are completely genetically modified and have no nutrient properties. it's rare to find even raw peanut butter. when they roast the peanuts & the oils, they become rancid and hydrogenated. on top of the peanuts themselves not being totally healthy for us, most companies add some other sort of hydrogenated oil to the butter, then a form of cane sugar or HFCS (high fructose corn syrup) and then load it with salt-and not necessarily the good kind! so hopefully you see how spending the little extra on raw wild jungle peanut butter is important to me. you also have the option to buy just the raw jungle peanuts and grind them yourself. now for this tasty treat...

serves 2

ingredients:

2 frozen bananas

1/4 c young Thai coconut meat (fresh from the coconut or frozen works great!)

1/2 small avocado 

2 T raw cacao powder

2 T carob powder (or more cacao)

3 T raw jungle peanut butter 

1 T liquid sweetener (a few of my favorites are coconut nectar, raw honey, pure maple syrup or organic brown rice syrup. you also have the option to omit this)

1 T mesquite powder

1/2 T maca powder

2 T unflavored collagen protein (I like this brand)

1/4 t high quality sea salt 

-add all ingredients to your blender and whiz up until smooth & creamy. should be frozen still. eat right away topped with raw (in this case grain-free) chocolate granola, cacao paste chunks & hemp seeds. store in freezer. 

fermented salsa + beet kvass

Fermented foods aren't just some fad, they really are one staple we should all have in our diets, every day. And, with the right equipment, they aren't as intimidating or hard to make as they seem. In this post I will show you a few of my favorite ways to enjoy them!

Beet Kvass:

Folk medicine values beets and beet kvass for their liver cleansing properties and beet kvass is widely used in cancer therapy in Europe. Anecdotal reports indicate that beet kvass is an excellent therapy for chronic fatigue, chemical sensitivities, allergies and digestive problems. Valuable for its medicinal qualities and as a digestive aid. Beets are loaded with nutrients. One glass (1/4-1/2c) morning and night is an excellent blood tonic, energy enhancer (in morning it gets adrenals going) promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments. It's also GREAT for women with hormone imbalances.

Along with drinking it plain on an empty stomach each morning, You could also add it to soups, salad dressings, sauces, etc and it will give you a beautiful bright color!I make mine with whey (strained from organic goats or sheeps yogurt) you can also buy starter packets from the health food store(or online like this one), or use your sourkraut juice.
Here's what you'll need:
2-4 washed organic beets chopped into 1-2" cubes
1/2 gallon sterilized glass mason jar
1/4 c whey (or other options listed above, or double the sea salt & fermentation time if you don't have any of the others)
1 T sea salt or Himalayan salt
Filtered water
How to:
Fill your jar up with chopped beets. Add whey/started/kraut juice & salt & cover with filtered water to the top. Cover with a towel or cheesecloth & leave out on your counter for 3-5 days to ferment. Should taste sweet/salty/strong. After that store in your fridge & consume daily. 

*tip* when you have only about a cup left at the bottom,  you can refill with salt & water without having to use more starter. Let it sit out 2 days again and you have a new batch! You can do this once but the next time you'll want more starter & new beets.


Fermented Salsa:

Delicious on just about everything... with just the same health qualities as any fermented food. I can literally drink this stuff!

It is pretty easy to make and you can tweak it however you want and use the veggies you have in your fridge. I usually chop up/shred in my food processor a bunch of peppers (sweet and spicy), radish, carrots, cabbage, beets, celery, etc... just about anything works. Just as above, you can buy a culture starter packet at any health food store and follow the directions on the packet, or just add 2 T high quality sea salt per 2qt jar. Pound veggies down into the glass jar, releasing liquids and making sure all the veggies stay below the liquid for the whole fermenting process (if they don't and you find a bit of mold on the top of the veggies after a few days, no worries, just scoop off the top layer and keep it going. It's natural!), tightly screw on a lid and let it ferment on your counter for 5 days. After that, to make it more salsa-like and less sauerkraut-like, I add chopped fresh tomatoes, cilantro, lemon/lime juice & red onion. You can even add dried herbs and spices such as garlic or turmeric for an extra nutritional kick!
Store in fridge, serve with eggs, on tacos, with organic or raw chips, plain, on a salad, endless options!!
*I believe in using organic produce whenever possible!*

Try these delicious options to cure your digestive problems & maintain a healthy gut!