What Message Is Your Weight Trying to Tell You? (Plus a Spring Garden Update)

Posted on May 17, 2013 by Corinne Goff

Just yesterday I was inspired by a post I read by Marc from the Institute for the Psychology of Eating called A New Way to Lose Weight: Listen to It. I find the concept quite interesting and wanted to share it.

Whether you are carrying around an extra 5 pounds or are 100 pounds overweight, you aren’t alone in your struggle with weight gain. Rather than focusing negatively on that weight and chalking it up to lack of willpower and overeating, try looking at the situation from a new angle. Excess body weight has a message, it is there for a reason and if you want to get rid of it for good it is up to you to make the effort to look deep inside to discover what your body is trying to tell you. What are your true needs and why are you using food as a way to satisfy them?

We all acknowledge that most health issues like cancer, diabetes, hyperlipidemia, hypertension and many others are symptoms that things are out of balance and not quite right in the body. These diseases are messengers telling you that you need to make some changes to your lifestyle to restore health. The body has the potential to be incredibly self-healing if you treat it with love, nourish it properly, give it rest and the chance to align more with the ways of nature.

But what if you don’t have any medical diagnoses or health concerns aside from being overweight? This too is a message in the form of a symptom (excess weight) that you had better pay attention to if you want it to change. What is the message? That is the big question that you need to explore since it varies from person to person. Marc’s article lists several possibilities. Could your extra weight be a wake up call that you are simply making the wrong food choices? Or could it have more emotional ties such as using food to soothe loneliness, stress and unmet needs or as a way to cope with self-hatred, separation from spirituality or the fact that you have lost yourself in a culture that values speed and lack of awareness?

Take a moment to read his thoughts. Then take some time to reflect on what message your weight is trying to make you mindful of. It won’t be easy and the answer may or may not be obvious. The first step is to listen and the next step is to take action. Let me know what you learn and what you plan to do!

On another note…I realize I have been somewhat neglecting my blog as it has been over a month since I’ve written. I have been keeping busy with other projects and spending my time less on my laptop, however I do plan to make a point to check in at least once a month. I hope everyone is enjoying spring which finally feels like it is here and here to stay. Ahh the simple joys of sleeping with the windows open and savoring that cool breeze, wearing sandals and sitting out on the deck after work. I hope you too are grateful for everything that you have and appreciate the small day-to-day moments that make up your life. I want to share a few photos I took from the gardens today:

The kale is going strong!

So is the cilantro which actually survived the winter under the cold-frame. It’s multiplied so we have tons and I’m putting it in all my salads.

Lettuce!

I’ve been snipping off the outer leaves for salads as they get big and can’t believe how quickly the plants regenerate and grow new ones.

I love going out to the garden with my salad spinner basket and scissors– clipping off leaves of kale, spinach, lettuce and that crazy abundant cilantro. Just give it all a good rinse, spin and we’ve got the freshest greens around that are so flavorful there is no need for salad dressing.

It won’t be long before the peas are ready too! Love watching their tiny vines grip the strings we set up for them.

The strawberry patch is already filled with flowers and green berries…can’t wait for these to ripen! We definitely have to keep a cover over them since deer wander in during the night and like to snack on the leaves.

Those tall spindly things are asparagus. This is a new one for us this year. We planted them last year and they are supposed to take a few years to establish their root system before they can be harvested. All this gardening is one big experiment!

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Posted in Conscious Eating | Tagged conscious eating, greens, kale, obesity, wellness | Leave a comment

Banana Macadamia Muffins OR Banana Cherry Muffins OR… You Decide!

Posted on April 3, 2013 by Corinne Goff

Are you in the mood for crunchy salty nutty bites in your moist banana muffins?

Or could you be feeling more like sweet tender cherries in each luscious mouthful?

This is the perfect, basic, easy banana muffin recipe with the option of stirring in just about any extra ingredient that your heart desires. Chocolate chunks, coconut flakes, almonds, strawberries, dates, walnuts, cocoa powder, peanut butter– the list of add-ins for these banana muffins is extensive.

They are made with whole grain spelt flour which is just an ancient form of wheat. Whole wheat pastry flour works fine too.

I discovered the greatest oil substitute– plain Greek Style coconut milk yogurt!

Banana-Anything Goes-Muffins

Makes 6 muffins. Can also be made in a loaf pan as banana bread.

Preheat your oven to 350

Dry Ingredients:

Stir together the following in a large mixing bowl:

1.5 cups whole wheat or spelt flour
1/2 cup macadamia nuts (Or try walnuts, pecans or almonds. Omit if making nut-free)
1.5 teaspoons baking powder
1/4 tsp sea salt

Wet Ingredients:

Whisk together the following in a smaller mixing bowl. You’ll have little chunks of the yogurt and banana; this is fine and it doesn’t need to be completely smooth:

1 6oz Greek style plain Cultured Coconut Milk yogurt
1 cup ripe banana, mashed with a fork
1/2 cup pure maple syrup
1/2 cup unsweetened soy milk
2 tsp vanilla

Stir the wet ingredients into the dry, without over-mixing. If using fruit, fold it gently into the batter. About a cup worth should be good (I used a 10 oz bag of frozen cherries cut in halves.) Spoon the batter into 6 muffin cups and bake for about 30-35 minutes.

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Spring Detox

Posted on April 2, 2013 by Corinne Goff

You know that spring is in the air when you hear people buzzing about “detoxing”!

I’ve written about it in the past here but because it won’t seem to go away I want to bring up the topic once more. So you want to detox? The concept sounds so nice, doesn’t it.

I am obviously all for eating healthy and for fresh starts but please ask yourself what exactly you are hoping to detox from. Unless you are an alcoholic or have a drug issue, I am assuming you are hoping to detox from a winter (or most likely longer) of eating things like white sugar, white flour, fatty meats and dairy, oils, artificial sweeteners, chemical preservatives and colorings, maybe even some trans fats. Am I close?

I agree, all that stuff sounds pretty bad. But toxic? And even if you did want to omit all of that, for say a week or two, then what? What happens one day when you go out to eat for lunch and have some white flour in your wrap? Or maybe a few pieces of chocolate? Did you suddenly, in that moment of reckless abandon, re-toxify yourself? Were you ever really detoxed anyway? Do you need to begin another detox diet to clear out your system? And how long do you go on it for before you are completely free of toxins? And what exactly do you eat to detoxify? What foods are off-limits and what can you have? Even if you only ate fruits and vegetables– what about pesticide residues? And what happens when your detox is over and you want to go back to Taco Bell? It’s beginning to sound like every other diet out there– which we all know don’t work.

Detox is one of those buzzwords that make dietitians want to scream. I want you to understand that there is nothing to detox yourself from, there are only eating habits to change and improve. Stop thinking in terms of going on or off various diets and/or detoxes. Shift your thinking to simply EATING A VARIETY OF HEALTHY FOODS IN MODERATION.

Can you see how silly the idea of a “detox” diet plan sounds? It’s really no different than making healthy food choices, which is something we want to get in the habit of doing on a regular basis anyway, not as a temporary way of eating. But… if you want to start eating better and calling it a “detox” helps, then by all means go ahead!

The truth is, there ARE going to be times we overeat and there WILL be meals consisting of foods containing minimal nutritional value. No detox diet is going to change this. Accept that this is the way eating goes and all you can do is keep striving to do the best you can do. It’s OK.

From my original post on the topic:

You want to really “detox”? It has to be a way of life, not some special eating plan you follow for a period of time and then go off. Eat a wholesome plant-based diet and check out the following tips from my article “The Truth About Detox and Cleanse Diets”:

Here are some basic guidelines for helping you to stay healthy:

•   Avoid processed foods with artificial additives, preservatives, colorings and sweeteners
•   Avoid refined grains, sugars and oils
•   Eat plenty of foods found in their wholesome, natural state: fruits, vegetables, nuts,             seeds, beans and whole grains
•   Buy organic when possible
•   Choose natural versions of body care and beauty products
•   Only use non-toxic household cleaners

Go out and run! Breathe and sweat it out. It’s probably one of the best things you can do for busting stress– do you ever consider all the toxins that being stressed-out produces!? For all we know, it could be more damaging than any food we are eating.

The allure of a “detox” arises from feelings that you are not good enough the way you are (when you really are!) If you aren’t happy with how you have been eating, come up with a realistic plan of action involving mini changes that you can start at your next meal. Maybe resolve to eat a little lighter of a lunch today or enjoy some herbal tea after dinner in place of dessert. Take it one meal at a time. Be grateful for every day you wake up blessed with the opportunity to treat your body, mind and soul well. Be kind to yourself, others and the earth. Stay present in everything you do. Observe each moment as it happens. Don’t let thought of the past (“I can’t believe I pigged out on pizza”) or worries of the future (“What if I haven’t lost 50lbs by May?”) fill your mind. Stay positive and focus on making healthy choices right now.

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Posted in Conscious Eating | Tagged Myths, wellness | 1 Comment

How Happiness Works

Posted on March 29, 2013 by Corinne Goff

That’s one way! But there is something you can do that does not involve chocolate…

What if I told you that taking more time for meal and food preparation could actually boost your happiness? That putting forth the effort to make your own food would bring you the reward of joy?

Most people wrongly assume that tasks requiring effort are something to avoid (cooking included!)– and it’s only human nature. We tend to take the easy way out when we can. Hence, the major success of fast food restaurants and processed food businesses enticing you with everything from instant noodle mixes to, yes– even frozen peanut butter and jelly sandwiches. Seriously, I think you could make one quicker than it takes to thaw one but I’ve never tried it. Is there really a segment of the population who don’t want to open a couple of jars, wash a knife and have to deal with wrapping the twist tie back around the bread? Why do all that when you can transfer the frozen sandwich from the freezer to the microwave?

You may unknowingly be making yourself more depressed with that move. Make your own peanut butter and jelly sandwich and your brain brightens up from the resulting effort-driven reward.

There was a time when humans had to do so much more work to eat; we obviously did not have the modern inventions we rely on today. The human tendency is to be lazy and so we have created time and labor-saving means that give us lots of food for little to zero work. And for what? So we have more time for Facebook and watching American Idle? (yes pun intended.) I hope this isn’t you, but if this is how you choose to spend your time, you may want to reevaluate your priorities and ask yourself if your way of life is making you content or overly stressed and depressed.

I recently came across this mini article I had ripped out from a magazine years ago and stuck in the back a book. I reread it and remembered that it had struck a chord with me. My point here is to relate it to food/eating, although it applies to basically any physical task necessary for survival :

“Effort-based rewards” as a key part of happiness — I really like that and it really makes sense. Growing your own food would be an excellent way to reap rewards for your efforts. But if you can’t seem to find 20 minutes to cook your dinner then you most likely do not have the extra time to spend in a garden. But what about small actions you can take when it comes to eating? Do you think you could increase your happiness by attempting to be a little bit more self-reliant when it comes to your food?

The following is a list of examples of things you can try that may seem quite basic and simple to some,— however I kid you not when I tell you that there are people who consider putting the effort forth to peel an orange as just too much to be bothered with. What if you took the time and put some extra energy into your food? I’ve never conducted any scientific studies but I can tell you from observation that what this article states really is true.

Get back into your kitchen for the sake of your happiness! Here are some ideas to make you healthier with higher levels of persistence and boldness… and less of a fat, depressed trust fund rat:

peel a grapefruit to eat with breakfast
soak and cook your own beans
shred carrots to store in the fridge for salads
peel and slice a cucumber to store for salads or for dipping
make your own easy hummus
cook whole grains like brown rice and quinoa on the stove top or slow cooker
make your own peanut butter or almond butter in a food processor– simply blend with a bit of salt!
mix up a batch of homemade granola bars for the fridge to grab for breakfasts and quick snacks
slice and chop veggies (onions, peppers, mushrooms, asparagus, tomatoes, brussels sprouts, broccoli, etc) for the steamer or roasting in the oven
make your own salad dressings
pop your own popcorn kernels in an air popper
buy whole coffee beans, grind them yourself and make your coffee in a french press
bake sweet potatoes in your toaster oven
buy a whole pineapple or melon and slice it up yourself
make a batch of veggie burgers to store in your freezer
organize your pantry or spice cabinet
clean out your fridge, wiping down the shelves and discarding old food
go through your cookbooks looking for inspiration for future meals
my favorite– process dates, nuts and cocoa powder in the food processor for sweet healthy chocolatey treats!

All those food-related chores you might have considered unwanted work, now look at from a new perspective. See them as taking one more step towards self-sufficiency which will boost your self-esteem and increase your life satisfaction. We all can use some of that. Minimize taking food shortcuts that shortchange your health. Pay attention to how you feel spending time in the kitchen. It can be a good way to reduce stress and take your mind off your problems for a while. And the best part is you have something to show for your time and work! Go through the fridge, freezer and cabinets. Condense, toss out the old, figure out what needs to be eaten up and get to prepping it for your next meal or two. Now smile! You did something good for yourself and accomplished something, and this contributes to more happiness.

Have you noticed a connection between your happiness and the amount of effort you put towards making your own food? I have! What types of things do you make in your kitchen that make you happy?

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Dairy-Free Ranch Dressing and a Newfound Seasoning Blend

Posted on March 18, 2013 by Corinne Goff

People are always asking “What are the best salad dressings to buy?” The answer is easy– All you have to do is look at the ingredient list on most bottled dressings out there and you’ll see for yourself what they are made of– low quality refined oils, sugars, mysterious additives and artificial colorings– I say, get into your kitchen and make your own. This way your salad dressings are fresh, easy, and you know they contain good-for-you ingredients!

Dairy-Free Ranch Dressing

Ingredients:

1/2 cup raw cashews
1/2 cup water (or unsweetened almond or soy milk)
1 T lemon juice
1 T raw apple cider vinegar
1 tsp onion powder
1 tsp dried dill
1 tsp tamari
1 clove raw garlic (optional)

Directions: Blend all ingredients in a high-speed blender until smooth and creamy. Taste and add a touch more tamari or sea salt if you desire. Toss in any other herbs or spices you like!

Refrigerate any unused dressing. It will thicken a bit when chilled. Enjoy over salads:

Or even on top of cooked grains and veggies. It adds a dill-icious ranchy flavor! Here I have arugula, steamed asparagus and mushrooms (mostly hidden) with quinoa and my homemade ranch dressing:

The ingredients in this simple blended dressing are items commonly found in a well-stocked pantry. Lemon juice, tamari, apple cider vinegar, nuts and a variety of dried herbs and spices can serve as the foundation for thousands of culinary creations. I am trying to use up the spices I have in my overflowing cabinet now, but one new seasoning blend I recently discovered and bought (at BJs) is this Sweet Ginger Garlic by Simply Asia:

I’ve only had it a few days but I’ve sprinkled it on everything like sweet potatoes and roasted veggies…and it makes a flavorful crunchy addition to salads on top of the ranch dressing:

It’s a blend of yummies like ginger, white and black sesame seeds, garlic, red bell pepper, onion and coconut. Yes, there is sea salt and sugar added– but considering the small amount of seasoning necessary I think it’s negligible. Always be suspicious of the words “natural flavor”— MSG? The Simply Asia website did not offer up that info but I have emailed them an inquiry.

For now, ignorance is bliss. It’s that good! However, you can’t remain blind to what you are eating day in and day out. There’s a fine line between obsessiveness and mindfulness. Everyone draws the line at a different spot. For me, right now, I feel my diet is high enough in unprocessed, natural foods where I don’t want to be overly concerned about something this small. But if you consume the majority of your foods from cans, boxes, instant mixes, frozen prepared foods and restaurants you are most likely getting way too much salt, sugar and bizarre additives and flavorings.

How much attention do you pay to ingredient lists? Always read them? Make it a habit!

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Posted in Sauce Ideas | Tagged dairy-free, product reviews, sauce | 4 Comments

St. Patty’s Day Chocolate-Mint Bars

Posted on March 15, 2013 by Corinne Goff

With St. Patrick’s day coming up this weekend I felt the need to include a green recipe, even if I had to recycle it from a year ago December. Take another look at these beautiful green no-bake bars that satisfy your sweet tooth, provide you with a perfect dose of chocolate and give you energy-rich healthy fats from walnuts, cashews and coconut:

Chocolate-Mint Bars

Bottom Layer:

1 cup walnuts
1 cup medjool dates (pitted)
1/4 cup cocoa or carob powder
1 teaspoon vanilla extract
sea salt to taste

Process walnuts first in food processor. Add the rest of the ingredients and process until mixture begins to stick together. If necessary, add a touch of maple syrup or agave to help binding. Press firmly into small square pan ( I used 6X6).

Middle Creamy Mint Layer:

1/2 cup cashews
1/2 cup dates
1/2 cup water
1 tablespoon coconut butter (melted)
1 teaspoon chlorella powder (optional for green color– or try spinach!)
7 drops peppermint oil (food-grade) or use about 1 teaspoon peppermint extract
sea salt to taste

Process all in a high-speed blender until smooth. Spread evenly over the bottom chocolate layer and place in freezer to set.

Top Chocolatey Layer:

2 tablespoons coconut butter (melted)
1 tablespoon cocoa or carob powder
1 tablespoon maple syrup
2 tablespoons water
sea salt to taste

After the first two layers are chilled, spread on the top chocolatey layer. Or… if you are impatient you can carefully spread it on top of the mint layer before it’s hardened up. It’s just easier and less messy if you’re not spreading a soft layer on a soft layer.

After they firm up, cut them into whatever size you like and store them in the freezer. These can be eaten immediately right from the freezer or you can let them thaw, soften and warm up a bit.

Have a very happy St. Patrick’s Day weekend~

Get out and run the Shamrock Shuffle 5K on Sunday!

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Nacho Cheeze Sauce (vegan)

Posted on March 13, 2013 by Corinne Goff

When I first met Chris he was basically living on Mountain Dew, Ramen noodles and Almacs frozen pizzas (yes, remember Almacs?! It’s been THAT long that we’ve been together!)

Anyhow, he wouldn’t touch anything green with a ten foot pole. Fast forward to the present where he eats salads, cauliflower, spinach, peas, peppers, mushrooms, squash and even the dreaded BROCCOLI on a regular basis. How did this happen?

Introducing Chris’s tip of the day on how to get yourself to eat veggies when you think you hate them: Cover them with a delicious sauce! This is how he managed to initially get broccoli down his throat…by drizzling cheese on top. Over time, his taste buds actually developed a liking for broccoli and the amount of necessary cheese became less and less. Trust me– you CAN develop tastes for good foods that you think you don’t like. I’m convinced that the reason most people think they don’t like them is simply because they are not accustomed to eating them. Be patient and don’t rule out good-for-you foods because you tried them once or twice and weren’t overly impressed.

We still like the combo of veggies with interesting sauces but we definitely prefer to keep them healthy and whole food based rather than full of oil or dairy.

Nacho Cheeze Sauce

Ingredients:

1/4 cup raw cashews
1 cup unsweetened soy milk (can use any non-dairy milk– unsweetened of course)
4oz jar of pimentos
2 T nutritional yeast
1T lemon juice
1T arrowroot powder (could use cornstarch as well)
1 tsp onion powder
1/2 tsp salt

Directions:

Blend all ingredients together in a high-speed blender until very smooth.
Pour into a small saucepan and warm over medium heat, stirring or whisking constantly for about 5 minutes until the sauce thickens.
Enjoy over veggies, whole grains or…YUM– on a plate of nachos (don’t forget the salsa and guacamole!)

This is what the jar of pimentos looks like. They are a type of chili pepper. You could also use roasted red peppers.

Store leftover sauce in the fridge. It thickens up a little more when cooled. Reheat it over low heat on the stove top while stirring frequently.

We all know vegetables are good for us and most of us know we need to eat more. What is stopping you? If you feel bored with them, find some new sauce recipes to jazz them up a little. Or browse around the produce department a little longer and pick out some new types of vegetables outside of your usual go-tos. And when you plan your dinners, decide on a couple of veggies to base your meal around rather than the protein or starch. Nothing needs to be fancy or complex– just steam them up.

You need to get your mindset in the right place as well– if you have a negative opinion of vegetables and associate them with thoughts of mush, bitterness or blandness, try looking at them instead from a new viewpoint. Admire their beautiful colors, shapes and textures. Link them with thoughts of health and vitality– glowing skin, bright eyes, shiny hair, healthy heart, smooth digestion and strong bones.

Were you once a vegetable-hater and now love them? What changed for this to happen?

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Sunflower Seed Pate…For Salads or Wraps

Posted on March 11, 2013 by Corinne Goff

Tired of topping your salads with the usual chicken, tuna, egg or beans? Here’s a great little sunflower seed pâté recipe that you can add to your greens…or how about INSIDE your greens?

Sometimes I need little reminders to get back to making certain foods I have forgotten about. A recent reminder came about from a visit to an incredibly delicious and healthy restaurant in Exeter, New Hampshire called Good Karma Cafe. Take a look at their menu. I took a copy to add to the back of my recipe binder where I collect menus from my favorite restaurants. Then, when I am looking for new and creative food ideas I go through them for inspiration.

I got the Veggies of the Sea Salad, Chris got the Vitality Salad Bar (build your own salad) and we shared a Cookies & Cream shake made from banana, young coconut meat, vanilla bean, cacao nibs and young coconut water. It was so good! For dessert we split a piece of raw chocolate almond pie. Don’t you love how you feel so good after eating wholesome, real food!? I do. You won’t feel that way after typical restaurant fare.

Sunflower pâté was something I used to make all the time, sometimes with almonds too. It’s basically a blend of nuts or seeds along with fresh veggies. Our salads at Good Karma had sunflower pâté and Chris mentioned how we should start making it at home again. I made a mental note, we bought raw sunflower seeds that night and the next day I whipped up a small batch. Yes, this will have to return to being made much more often at home.

Sunflower Seed Pate

2 servings

Place the following ingredients in your food processor:

1/2 cup raw sunflower seeds (not in their shell!)
2 medium carrots, peeled and roughly chopped
1 stalk celery, chopped
2 raw garlic cloves (optional)
1/4 cup raisins
2 T sweet relish (this is the ingredient you can swap out for alternatives like lemon juice or various spices (LOVE ginger!) to change the flavor of the pâté)

Blend together for about 20 seconds and check the consistency. If you want it less chunky simply blend longer. It’s that easy! Double for more servings.

Ingredients:

Plus raisins!

Into the food processor:

Blend about 20 seconds or so:

Get yourself a gorgeous collard green leaf:

Wash and dry. Cut out the tough middle stem:

Most collard wrap recipes I’ve seen call for blanching them first. I’ve never tried this although I should do it one day just to see what it’s like.

I love the crunch of the raw green so much I always use them raw— but if you’re not a fan, try placing them in boiling water for a few seconds first to soften.

Today I had some alfalfa sprouts that I sprouted myself so I used them along with the sunflower pâté in my wrap:

Now just roll and eat!

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Baby Spinach and Kiwi Salad with Strawberry-Lime Balsamic Dressing

Posted on March 4, 2013 by Corinne Goff

My garden is not exactly something that has been on my mind the past few months. However, once the calendar changed over from February into March and the sun enticed me out into my backyard, thoughts of seeds, seedlings and growing a bountiful harvest began dancing in my head.

In the fall we planted some baby spinach seeds, a colder-weather crop. Not sure what to expect, we kept them covered in one of our homemade hoop houses for protection from animals and the elements:

I know…. major eyesores!! But soon, beautiful baby green spinach buds appeared. I’d check on them every so often but as the days got colder, darker and snowier, I ventured out to peek on the garden less and less.

Fast forward through a couple of wintery months and into March which came in with rays of sun (and some clouds) and mild air– and I went outside to check on the spinach:

Gorgeous. Somehow they had survived all winter! I picked a large bowlful, rinsed and spun them dry in the salad spinner and we ate the most delicious baby spinach salads we had ever had. This has definitely inspired me to put more effort into growing my own food this year.

This salad came about absolutely randomly (as is the way of most of my meals). I had a bunch of kiwi that I was peeling and cutting up for the fridge (for an addition to breakfast oats) when I thought, why not put them in the salad with dinner tonight? And what goes with kiwi better than strawberries? I didn’t have fresh but I had frozen– and because I try to avoid the microwave when I can, I steamed them on the stove to quickly thaw them out:

I had one old lonely lime that was just begging to be used:

To make the Strawberry-Balsamic Dressing:

Using a blender, blend the following:

Juice from 1 lime
1/4 cup balsamic vinegar
6 large strawberries

I thought it was going to need some salt, but I tasted if first and found it perfect as is. It’s quite tangy from the vinegar but I like it that way. You could always use a little less vinegar and have a thicker dressing too. I’m telling you– make friends with your blender/food processor, have healthy foods around like fruits, nuts, seeds, vinegars & herbs, figure out what sort of taste you are craving and you will never, ever have to buy bottled salad dressings again. Fresh is best!

I know there are so many greens available in the stores and even better– at the farmers markets, but there is something about being more self-sufficient that excites me. In my dreams I live in some tropical climate where I have coconuts, pineapple, mango, bananas, oranges, etc growing in my yard year-round. And how amazing would it be to have a date tree?! Don’t think I haven’t tried. All those dates pits that end up in the compost pile love to sprout when it gets warm and humid, but they never grow much more than a few inches and then die. The reality is, we live in Rhode Island where the growing season is limited, the weather is unpredictable and the soil is tough to work with (and yes, we do compost!) But we keep trying and we continue slowly learning a little more and more each summer. Chris has just started some broccoli and lettuce seeds indoors today! It’s getting to be that time of year and I’m so looking forward to another shot at growing more of our own food. I think everybody should have a garden in their yard! Even if you just have room and/or time for a couple of plants, it is well worth the effort to experience the miracles of nature. Start thinking about it….spring is coming!

Do you grown any fruits, vegetables or herbs?

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Roasted Red Pepper Hummus and Anything Goes Energy Balls

Posted on March 1, 2013 by Corinne Goff

I was driving home from work last night, not feeling particularly hungry or craving anything specific, but the usual thoughts of what to have for dinner were rolling around my head. Without there being much of anything in the fridge as far as leftovers that needed to be eaten, I settled on the idea of making carrot soup.

When I walked in the door it hit me that I really wasn’t in the mood for the food prep and cooking involved with soup. And this is the soup I recently bragged about being so fast and easy to whip up. I needed something even more effortless and simple.

So here it is. I put these three ingredients in the blender and processed well:

Give the beans and peppers a rinse first and add a heaping spoonful of tahini equal to about a quarter cup. I tossed in some cumin because I love it and some chipotle tabasco sauce because I saw it sitting on the counter and just knew it would add great flavor.

This hummus is very similar to my 2-ingredient red pepper dip but a lot lighter since it is not cashew-based.

And dinner was done. I pulled out some celery sticks, a whole wheat tortilla and some collard greens from the refrigerator as accompaniments. Because that is what was there. I made a wrap, wishing I had some alfalfa sprouts to fill up that space in the tortilla that you obviously can’t fill with all hummus (even though it’s so yummy you want to)or it would just squish out everywhere.

Where “normal” hummus is made mainly with chick peas and a little red pepper or whatnot mixed in, this one has an abundant amount of red pepper…which brings down the calorie count per serving. And this is nice because you can eat more for fewer calories. Not that calories from chickpeas are really much to be concerned about. But sometimes it’s important to save calories for dessert.

And because my taste buds were telling me it was time for dessert after I ate my relatively small meal, I got out my food processor and went to work tossing in brazil nuts, rolled oats, almonds, coconut, dates and raw honey. Plus some Himalayan sea salt because the combo of sweet with a little salty in there makes a huge difference between flat and flavorful. I formed that batter into a bunch of energy balls, recklessly taste-testing as I rolled. Then when the mixture was about 3/4 balled up I decided to make the remainder a chocolate-y batch so in went the last of my raw cacao powder and a little more honey.

All in all it was a fun and productive evening in the kitchen.

This obviously wasn’t intended to be a post for an ingenious new recipe but rather as a reminder and encouragement to use your imagination when it’s time to eat. Think about what would taste good to you– to me it was roasted red peppers. Also consider what your body is craving– protein? greens? whole grain carbohydrates? sweet? salty? a humongous salad? I knew I wanted a decent protein source and healthy fats to satisfy my appetite. Pairing that up with whatever raw veggies were around made me happy.

Maybe keep a folder or binder with some easy go-to recipes for ideas when you are at a loss of what to make. Flip through it for inspiration. And keep a variety of staples in your house so you are prepared to put together whatever your creative heart desires.

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Posted in Recipes: Meals & Snacks, Recipes: Treats | Tagged beans, hummus, sauce, tahini | Leave a comment

Hi! I am a Registered Dietitian in Rhode Island. My objective is to inspire others to improve their lives through healthy eating!
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