Ooey Gooey Fudgy Bars

I'm not going to bore you with some long, drawn out story.  Let's get straight to the point.  Sometimes, a girl just needs her chocolate.  After the day I had yesterday, these were desperately in order, and they totally hit the spot!

Ooey Gooey Fudgy Bars

What you need:

*1.5 cups raw nuts of your choice
2 cups Medjool Dates (softened or soaked first)
1/2 cup Raw Cacao Powder

* I used equal parts almonds, hazelnuts, and walnuts

If you only have cocoa, that will do, but look into the many health benefits of cacao

If you are not a fan of dark chocolate, scale back cacao to 1/4 cup

Adding cashews will give you more of a "milk" chocolate

What you do:

1.  Combine all ingredients in a high speed blender or food processor and blend until smooth. OR...

2.  Blend dates until smooth, then add the remaining ingredients and blend again until reaching the desired consistency.  I like a little chunk. (If you're having trouble blending, add a small amount of water to loosen the mixture).

3.  Spoon and spread into a bread pan for thick bars, roll into bite size balls for quick popping, or eat just as it is for dire circumstances.  Made 12 super thick bars.

4.  Should be refrigerated or frozen for storing.

Why these make a great dessert:

Made from whole foods
Healthy fats which satisfy and fill you
No artificial sugars (even honey and maple syrup) to alter your brain, make you addicted, and crave more
Full of antioxidants, Minerals, and Vitamins such as: Potassium, Manganese, Calcium, Iron, Vitamin B-6, and Vitamin C.

Enjoy!

Nutrition Info Per Bar:

Calories: 164

Fat: 9 g

Saturated Fat: 1 g 

Cholesterol: 0 mg

Sodium: 8 mg

Carbohydrates: 17 g

Fiber: 6 g

Sugars: 8 g

Protein: 4.6 g

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Who Says There's No Crying Over Spilled Milk?

What a day I had yesterday.  I know you've been there.  We've all been there.  And we will certainly be there again.

First off, I was beyond tired and I didn't feel well. (Not getting enough rest over a prolonged period combined with stress - no matter how healthy you eat - will do that to you!)

I was having difficulty managing just about everything I set forth to accomplish.  And with a crazy little toddler running around and jabbering nonstop, I just couldn't keep up.  I even tried to encourage TV watching to help parent since I was majorly lacking.  Unfortunately my daughter isn't a huge fan yet, so that brilliant idea went out the window in a hurry.

Everything I tried to do, just would not go smoothly.  And when I say things didn't go smoothly, I mean they really just didn't.  Oh, and did I mention it was 15 degrees outside so we were stuck inside the ENTIRE DAY?

After breakfast and Nya was settled, I vacuumed the entire downstairs as I do every morning, because it is absolutely necessary to do on a regular basis with a German Shepherd in the house.  The morning had already been going pretty rough (and I'm not much of a morning person to begin with).

Next, I set off to make a batch of bagels when I spilled chia seed all over the floor.  Which of course needed vacuuming.

Then, there was the milk.

I just finished making a fresh glass of cashew milk for Nya (more milk info coming soon!) when I spilled it ALL OVER the cabinets, stove, and floor.  And it didn't stop there...  It had spilled into the drawers where I keep the utensils... covering them.  Into the cabinets where I kept the pots and pans... covering them. Into the bottom drawer of the stove where the baking sheets are kept... covering them.  How on earth 10 ounces of milk was able to cover that much space, I have no idea.  But it did.

This all required major cleaning. Which Nya eagerly helped with.

Next, came Nya's food, as she carried it into the kitchen...spilling all across the floor.  And of course I have the only dog on the planet that will not clean up human food.

That needed vacuuming and mopping...Again.

During Nya's nap, I was on the phone taking care of house stuff (we're selling!) and finances.  I was on hold for just about Nya's entire nap.  Wonderful.  So the hour I usually am able to start dinner and get some work done, went by without anything being accomplished.

And did I mention I was tired??

While eating her afternoon snack, a glass containing small pebbles fell over and shattered across the kitchen island, Nya's high chair, and the floor.  (Nya wasn't near this thank goodness).  But she certainly did come running when she heard it!  This required the vacuum....yet again.

It's now 4 o'clock.  We've been stuck inside all day.  I haven't begun dinner and cannot even think clearly enough to figure out what I am supposed to be making to eat in the next 60 minutes.

I just received a pressure cooker for Christmas and still am not very well versed in it.  So wouldn't  you know, the instruction booklet is nowhere to be found.  But out it comes, and in everything goes. After a solid 30 minutes of fumbling with the lid, and just before I set forth to chuck it across the room, it fit snugly into place and I started the pressure. (Luckily dinner turned out delicious).

After dinner, in which my husband is still not home, Nya and I head upstairs for her bath.  My spirits start to lift as I begin to see the light at the end of the tunnel...bed time.

As my little bare bottomed wild child ran around her room after her bath, she stopped next to her crib and peed ALL OVER.  She pointed to it, burst into giggles, then continued running.

I couldn't help but smile, and began giggling myself.  Through this chaotic, uncontrollable day, I'm thankful. I'm thankful for having a wild, funny, kind, smart little girl whom I love more than anything.  She reminds me that life is short, to remain in the present moment, and not sweat the small stuff....

....Even when that small stuff hits you in the face like a ton of bricks over

and over

and over again.

PS...So after Nya went to bed and my husband finally came home, I decided to kick my feet up and enjoy some dessert.  It was needed.  I made these ooey gooey fudgy bars, and they totally hit the spot!

Ooey Gooey Fudgy Bars

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Dance Like No One's Watching... Even When The Whole World Actually Is.

While walking out of a crowded restaurant with my daughter, a new song blasted through the speakers, and Nya stopped in her tracks to shake her little booty. She stood there dancing for about 15 seconds before continuing on, walking straight out of the restaurant as though nothing out of the ordinary had just happened.

It doesn't matter where we are, how many people may be around, or what we're in the middle of doing.  If music begins to play that Nya is "feeling", she expresses it. Simple as that.  She allows herself to be in the present moment and enjoy it fully.  

I LOVE this.  I love this about her, and all children.  The ability to just be.  To truly be in the present moment and living life with no regrets.  To not worry what another is thinking or doing.  To not care what society has deemed acceptable or "odd" behavior.

It is in these moments that I am reminded of the wonderful gift children are blessed with.  The gift of feeling and acting with pure innocence in the present moment.  To just be.  Regardless of the outside world.  Regardless of who may be laughing and pointing.  Regardless of the shameful stares.  To just be utterly and completely free to do what your heart compels you to do.

It got me to wonder... At what point do we lose this care free spirit?  Does it vanish in an instant or is it peeled away layer by layer until nearly nothing is left but a self conscious individual that is constrained by society's expectations?

It makes me wonder further; if we really haven't progressed at all, but instead, regressed as we age? Isn't this what life is about?  Not fitting in, but standing on our own two feet and being ourselves to the best we possibly can be?

I pray that Nya never loses her ability to just be.  To be that child that loves and wonders. To forever be that spirit that is living life in the moment with no regrets or fears.  To always dance like no one's watching....even when the whole world actually is.

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Mini Carrot Muffins

One of the first foods I made for Nya were carrot muffins.  Once she was past enough fruits and veggies, and was relying more on solid foods than breast milk, I figured it was time to start experimenting.  My goal at that stage, was to create mini meals that were packed with enough fat, calories, and nutrients, while being soft enough for her to eat (she didn't get her first tooth until a year old!), and not too messy.

I've altered them slightly since the first bacth.  The original recipe had cashew milk (for extra fat and calories), and I've tried many different flours, such as quinoa, almond, and whole wheat.  Any can be substituted on a 1:1 ratio. (To learn more about gluten free and grain free flour replacements, click here). The recipe listed below is the most current recipe, but feel free to substitute whatever flour you choose, as almost any will work.  And if you want extra fat and calories, add 1/2 cup plant milk and enough flour to create a thick batter.

I always have these on hand, and they are one of Nya's favorite muffins (along with pumpkin and banana - those recipes coming soon!). Make sure to store in freezer if not eating within a few days. Since there are no preservatives in the recipes you will find from me, they don't last long unless stored in the freezer, where they hold up really well.

What you need:

6 Large Carrots, washed and peeled
1 Small piece of Fresh Ginger
2 Tbsp Chia Seed
*17 Medjool Dates (almost 2 cups), pitted
1 tsp Pure Vanilla
Juice of 1/2 a Lemon
1 Flax "egg" (1 Tbsp Groun dFlax mixed with 3 Tbsp Water)
1/3 cup BuckwheatFlour
2/3 cup Brown Rice Flour
1 tsp Baking Powder (aluminum free)
Dash of Sea Salt
Dash of Cinnamon

* Can use 2/3 cup of pure maple syrup or local honey in place of dates, although not preferable.

What you do:

1.  In a high speed blender or food processor, blend carrots, ginger, chia, dates, and vanilla until smooth.

Ready to blend

2.  In a medium mixing bowl, combine all dry ingredients and mix well.

Dry ingredients

3.  Add carrot mixture, along with lemon juice and flax egg to dry ingredients and stir until fully incorporated.  Make sure not to over stir.

Flax "egg" and Carrot mixture added to dry ingredients

4.  Spoon into slightly oiled or silicon muffin pan and bake at 350 for 10 - 12 minutes.  You want to make sure not to over bake or these will be dry.  Made roughly 42 muffins.

Ready for the oven

Why Ginger?
Ginger root is powerful for its medicinal properties.  It is said to relieve gastrointestinal distress, inhibit the growth of human colorectal cancer cells, induce cell death of ovarian cancer cells, and boost the immune system.  Ginger also has very potent anti-inflammatory compounds, and is a safe and effective relief for nausea, vomiting, and motion sickness.

Why Lemon?
Lemons are rich in Vitamin C and flavanoids, aid in restoring the body's natural pH, aids in liver detoxification, and contains 22 anti-cancer compounds.  In addition to its many health benefits, the lemon juice ties the flavors in the muffin together.

Why Chia Seed:
A powerful superfood, Chia is packed with calcium, fiber, omega-3 fatty acids, manganese, phosphorus, and protein.

Enjoy!

Nutrition Info per Muffin:

Calories: 48

Fat: 0.6 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 19 mg

Carbohydrates: 11.4 g

Fiber: 1.5 g

Sugars: 7 g

Protein: 0.7 g

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Grains, Gluten, and Flours....What do I use??

Apparently I've been baking a lot of gluten and grain free goods, without even realizing it. I make my own flours and milks as bases for my recipes, so I know exactly where everything is coming from that I feed my daughter -- We really took "no processed foods" to the extreme. (I do make exceptions from time to time, but you get the idea.).

Yet I hear from so many people who are avoiding gluten and grains.  So I decided to investigate further what acceptable flour replacements would be.

Here's what I discovered:

Many foods that I thought were a grain, such as quinoa, actually aren't. Although it looks like a grain and is often confused as one, quinoa is a relative of spinach, beets, and chard.   Quinoa is a complete protein, containing all 9 essential amino acids, and is packed with many beneficial nutrients.

Uncooked Quinoa - there are many different colored quinoa, yet they are all similar
in nutritional value and white is most commonly found in stores.

"While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom."  ~ Huffpost Healthy Living

Who would have thought??

And so many grain free foods make perfect flours to use in baked goods and bread.  I've used many on the grain free list, and most are suitable replacements near a 1:1 ratio with any traditional flour normally used (such as whole wheat). Some of these flours can be expensive to purchase, but if you buy the whole food and make the flour yourself, you will save a lot of money (especially if buying in bulk).  A little goes a long way, and it's much easier than you think.

Uncooked Quinoa ground into flour

I have a Vitamix and absolutely LOVE it.  I am a big advocate of it because you can do and make just about anything in them.  They are a bit pricey up front, but in the long run, they are SO worth it.  My mom had an original one for 30 years before I, unknowingly, gave it away (sorry!).  I can go on and on about the benefits of them, but will stop here because that's not the purpose of this post.

I imagine any high speed blender would work, as well as a coffee grinder (you can get those fairly cheap to grind a small batch). I have never tried using a food processor, so not sure how well that would work, but it's worth a try.

So if you are avoiding gluten and grains, but still want to enjoy muffins, cakes, breads, pastas, etc....you can!

Grains or Made From Grains:

Barley
Bran
*Bulgar
Couscous
Farina
Graham flour (Wheat)
*Kamut
Montina Flour
*Oats
Orzo
Rye
Semolina
*Spelt
*Wheat - Make sure GMO free, as nearly 90% of US crops are genetically modified
Commercially made stock (Chicken, beef, vegetable in either powder or liquid usually contains some kind of grain)  Make your own for free.  Find out how, here.

Gluten Free Grains:

Corn - Make sure GMO free as nearly 90% in the U.S. is genetically modified
*Millet
*Rice
*Sorghum
Teff

Grain and Gluten Free:

*Almond
*Amaranth
Arrowroot
*Buckwheat (also called Kasha) - somewhat gritty - 3:4 Buckwheat to traditional Flour
Cassava
*Chickpeas (also called Besan and Gram Flour)
Coconut
Cottonseed
Dal - similar to lentils, rich in Vitamin B, roast before grinding to flour
Fava Bean
Flaxseed - This would not replace flour
Lentils
Manioc
Mesquite Flour
Potato Starch/Flour
*Quinoa
Sago
Sesame
Taro Flour
Soy - make sure you get GMO free as nearly 85% of soy in the U.S. is genetically modified
Tapioca - I've used to replace cornstarch - not sure it would hold as a flour
Plantain Flour - peel, slice and dry plantains (dehydrator, oven, or sun), then grind into flour
Yam Flour

Uncooked Chickpeas can easily be turned into flour for much cheaper than store bought Besan

* These are foods I regularly make into flours and use in recipes.  The others, I may use regularly, but not in place of flour, so not sure how well they would do. I am working on a pasta made from lentils though, so stay tuned!

On a side note, what about yeast?   Yeast is gluten free.

If substituting any of these grain and gluten free flours, I would start with a 3:4 ratio (grain/gluten free: traditional), and go from there.  Have fun with it and don't be afraid to eat your favorite foods.  Everything can be modified, it just may take some getting used to!

Some grain and gluten free recipes:

Chickpea Chia Crackers
Fluffy Cinnamon Rolls
Power Packed Bagels
Quinoa Cake Stackers

Power Packed Bagel - Gluten and Grain Free - Recipe Here

Good luck on your healthy journey and please feel free to share what you've tried!

To connect with others, find healthy whole food recipes, and share in this journey called life, please visit our Facebook page, Loving Green, at Loving Green FB.

Black-Eyed Pea and Quinoa Chili

I hate to admit this, but I've never made chili before. Why, I  have no idea. I've enjoyed eating many, but that's where our relationship ended.

I wanted to use up some black-eyed peas I had on hand, and found inspiration from Susan at FatFreeVegan. (She has some amazing recipes and great info.  Definitely check it out if you get a chance!)  Black-eyed peas are beneficial to your diet because of their high fiber, potassium, protein, and iron content, while considerably low in fat and calories. 

Black-Eyed Peas soaked overnight and drained

This is where the original recipe came from, and I made modifications to suit my preferences.  The ending result was incredible.  I added extra quinoa to my 15 month old's serving to absorb some of the seasonings.  My husband, who prides himself on his chili making skills, was even impressed by it and took notes to revamp his special recipe.  This completely hits the spot for those cold, dreary days we've been having, and it wasn't hard to make.  Best of all, you can modify it to fit your preferences. 

So let's get to it!

What you need:

2 Large Onions, Chopped
1 Large Red Bell Pepper, Chopped
1 Large Green Bell Pepper, Chopped
15 Cloves of Garlic, Minced (seems a lot, but it gives great flavor...and I LOVE garlic)
1 Pound Dried Black-Eyed Peas, soaked overnight and drained
6.5 cups Liquid  (I used 4 cups vegetable broth and 2 cups water)
4 Tbsp Chili Powder
2 tsp Cumin
2 tsp Paprika
1/4 tsp Red Pepper Flakes
Dash of Cayenne Pepper
2 15-ounce Cans of Diced Tomatoes (include juice)
1 cup Uncooked Quinoa
*2 Tbsp Chia Seed
Salt and Pepper to taste

* Why chia?  I was organizing my pantry, consolidating my chia seed, and I just couldn't fit it all into one container.  I had about 2 Tbsp leftover that I couldn't possibly throw out.  As I looked around trying to come up with something, I saw my pot of chili cooking on the stove... Why not?  So that's how I ended up with chia seed in my chili. It absorbed some of the liquid to help create a thickened version.  Plus it provided extra fiber, calcium, antioxidants, Omega-3 fatty acids, and extra protein. You absolutely can skip this though if you don't have on hand or simply don't want to use.

Modifications:

Add corn or other veggies
Add other beans or lentils 
May have to add additional broth or water and cut back on quinoa

What you do:

1.  Heat a large pot with a tiny amount of broth or water.  Add the chopped onions and cook roughly 5 minutes or until soft, adding more liquid if needed.  (Remember to save your scrap in a freezer bag to make your own veggie stock later!)

Onion

2.  Add bell peppers and garlic, and cook for another 3 minutes. (I like to soak mine in a vinegar bath first.)

Peppers soaking in Vinegar Bath

Peppers, Onions, and Garlic

3.  Add black-eyed peas, remaining liquid, all spices, and canned tomatoes.  Bring to a boil and cook for 5 minutes.  Reduce the heat to low, cover, and simmer for 90 minutes, or until peas are tender. 

4.  When peas are tender, add quinoa and continue cooking until quinoa is fully cooked (it will look like it has sprouted little tails.  See what it should look like here.)  If the chili seems to soupy, uncover pot and cook. Add Chia seed now if using.  Makes about 8 servings.

Adding Uncooked Quinoa

I haven't tried it yet, but this recipe would probably work well in the pressure cooker or crock pot.  If you try either of these, please let me know how it works for you. 

Enjoy!

Yummy Black-Eyed Pea and Quinoa Chili

Nutrition Info Per Serving:

Calories: 195

Fat: 2.6 g

Saturated Fat: 0.2 g

Cholesterol: 0 mg

Sodium: 157 mg (can lower by using fresh tomatoes instead of canned)

Carbohydrates: 39 g

Fiber: 7.5 g

Sugars: 7.6 g

Protein: 6.1 g

To connect with others, find healthy whole food recipes, and share in this journey called life, please visit our Facebook page, Loving Green, at Loving Green FB.

Why not Paleo...?

Just like every other fad diet over the past 40 years, Paleo is a relatively new diet trend that has been making major headway in our society.  Paleo's claim to fame is to eat like our ancestors did during the Paleolithic era.

The Paleo diet does support clean eating (whole, unprocessed foods), which is far better than the average American diet of GMOs, and fast and processed foods. Yet there are so many interpretations and misinformation surrounding the true definition of this diet and what eating like a "cave man" really means.

The most common and widely used Paleo diet consists of eating grass produced meat, fish and sea food, eggs, fresh fruit and veggies, nuts and seeds, and oils sparingly, with meat at nearly every meal.  It's basically a high-protein, low-carbohydrate diet. (Anyone remember Atkins?)

What's scientifically wrong with the Paleo theory:

1. The true Paleo diet (primal, cave man, etc.) is one with an emphasis on eating foods direct from nature and more plants than animals. The current diet trend tends to push a lot of animal -- daily.

The best available estimates suggest that those ancestors obtained about 35% of their dietary energy from fats, 35% from carbohydrates and 30% from protein. Saturated fats contributed approximately 7.5% total energy and harmful trans-fatty acids contributed negligible amounts. Polyunsaturated fat intake was high, approaching 2:1 (v. 10:1 today). Carbohydrate came from uncultivated fruits and vegetables, approximately 50% energy intake as compared with the present level of 16% energy intake for Americans. High fruit and vegetable intake and minimal grain and dairy consumption made ancestral diets base-yielding, unlike today's acid-producing pattern.  ~ Dr. Eaton, Department of Anthropology and Radiology, Emory University, Atlanta, GA

2. Our ancestors hunted their meat, which was wild game, and consisted of lean meat such as antelope. A big difference from today's factory farmed animals that are full of antibiotics, parasites, and hormones.  There also weren't a lot of cows, chickens, turkeys, or pigs roaming around those days.

3. Paleolithic ancestors consumed as much as 100 grams of fiber daily, from a variety of plant foods eaten in large enough quantities to fuel that high energy demand. The average adult is only eating about 15 grams of fiber daily.

4. Meat has a higher caloric base than plants.  This means you would have to eat many more calories in order to feel full, which was necessary for the bodies of our ancestors who expended roughly 4,000 calories each day to hunt wild game.  Quite the opposite of today's society that just needs to drive to the market to pick up meat. 

5. Our ancestors did not eat meat every day, nor even every week.  Months would sometimes go by in between meals containing animal, which left them mainly on a plant based diet.

“We have special immune systems, special brains, even special hands, but our guts are ordinary and for tens of millions of years those ordinary guts have tended to be filled with fruit, leaves, and the occasional delicacy of a raw hummingbird.”      ~ Rob Dunn, Science Writer and Biologist in the Biology Department of North Carolina State University 

Read more here.

What about free range eggs and meat?  Aren't those good?

No. 

The USDA requires that “free-range” animals have access to outdoor areas, but there is no provision for how much time they must be allowed to spend outside or how much room they must be provided with to do so. The Associated Press reported that the USDA’s regulations don’t “require the birds to actually spend time outdoors, only to have access.”(2) Even if a farmer opened the door to a coop with thousands of birds inside and then closed it before any chickens went outside, he would still be able to use the “free-range” label.(3) ~ Peta

Read more here.

But I buy organic meat.  That must be better than factory farmed.

Somewhat.  Some organic meat may be free of hormones and antibiotics, but that label is not a guarantee.

Like the “free-range” label, the “organic” label does not guarantee that animals were treated any better than animals raised on conventional factory farms.  Fewer than 3 percent of cows on dairy factory farms and fewer than 2 percent of chickens are raised in accordance with these standards.(12) One cattle rancher complained, “Organic is a straightjacket [sic] with too many constraints.”(13) ~ Peta

Read more here.  

What's fundamentally wrong with the Paleo diet:

It's basically a high-protein, relatively low-carbohydrate diet, which cannot sustain the human body long term.

Some problems associated with the Paleo diet:

- Constipation (animal products contain no fiber, causing them to sit in the digestive tack, slow transit time, and heighten exposure to toxic chemicals)

- Possible kidney problems (due to the kidney's inability to process waste from high protein intake)

- Precursor to Cancer (cancer cells develop in an acidic environment which is common in animal protein.  For more info on cancer, click here. See what foods you should be eating and avoiding here.)

- Weakens bones over time (to regain the  natural pH balance in the bloodstream, the body must buffer the influx of acid. One possible buffer is calcium phosphate, which the body borrows from bones—the body's main storage depot for this essential mineral.)

Conclusion:

The elimination of processed foods is the primary benefit of the paleo diet, as well as immediate weight loss.  But this diet is not true to our Paleolithic ancestors, nor is it sustainable long term in today's growing society.

As with everything, research, research, research.  Support organic.  Eliminate processed foods and anything that needs advertisements in order to sell product.  Figure out what works best for you and your family.

Good luck!

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