Monday, July 30, 2012

Strawberry Ice Cream (no dairy, no sugar or sweetener)

Strawberry Ice Cream

1 banana, sliced and frozen
1 handful of strawberries, frozen
1-2 tablespoons coconut milk
1 teaspoon vanilla extract

Place the frozen bananas and strawberries into a food processor. Start blending then add in the vanilla and coconut milk. Just enough for it to blend together but not too much, we want it to be really thick! Once it is nice and smooth but still very thick scoop it out and enjoy! It needs to be eaten right away as it will not keep very well in the freezer. Makes 2-3 servings. 

Saturday, July 21, 2012

Spaghetti and Cheese Nests

Makes about 8-12 servings
  • Feel free to experiment with your favorite spice combinations in this pasta.
Makes about 12 “nests” in standard sized muffin tins
  • 10 ounces dry Whole Wheat Spaghetti (or gluten free option)
  • 1/2 cup grated Cheddar Cheese
  • 1 cup Cottage Cheese
  • Olive Oil
  • pinch Garlic Salt
  • 1/4 teaspoon Pepper
  • 1  teaspoon Tumeric
  • 1/4 teaspoon Smoked Paprika
  • shaved Parmesan for garnish
Pre heat oven to 425˚F with the rack in the center of the oven. Lightly spray Muffin tins. Cook pasta according to directions, reserve 1/2 cup of cooking liquid. Be sure not to break spaghetti while cooking so you can twirl it into nests.Combine cottage cheese and cheddar cheese in a bowl. Toss cooked pasta with a splash of olive oil, all spices and seasonings. Add some of the reserved cooking liquid if you need to. Mix with cheese mixture. Reserve a bit of cheese to top each nest.
Twirl spaghetti with a fork and add to muffin tins, create nest shapes. Top each nest with a bit of the cottage cheese mixture. Bake for about 10 minutes. The tops of your nests will be lightly browned and a bit crispy. Let cool for a few minutes. Gently loosen spaghetti nests from muffin tins with a spatula and serve. Top with parmesan & dried basil or parsley if desired.

Wednesday, July 18, 2012

Farro, the king of grains

Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested.

Below are more detailed facts regarding farro’s nutritional value:
Per ½ cup raw farro:
170 calories
1.5 g of fat
0 g saturated fat
0 mg of sodium
34 g of carbohydrates
2 mg of iron
6 g of protein
4 mg of niacin
60 mg of magnesium
2 mg zinc

In addition to minerals and vitamins, farro is rich in antioxidants, phytonutrients, lignans and betaine.  Betaine, when combined with choline, has been shown to prevent or reduce stress-included inflammation, which can be beneficial for individuals suffering from certain medical conditions.

When cooked, farro is often shaped like a giant puffed rice.  It’s nutty in flavor and has a slightly crunchy texture. It can easily replace rice in any recipes.  It is delicious as a side dish or as a complement in stews or soups.
Try it and fall in love.

Tuesday, July 10, 2012

Spinach salad with chicken, avocado and feta cheese

Yield: 4 servings
Prep Time: 20 min


8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn cut off the cob, can be omitted
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled  feta cheese
1/4 cup toasted pine nuts
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste


1. Place spinach in a large salad bowl. add remaining salad ingredients.
2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss (a little at a time... as much dressing as you desire).

Monday, July 9, 2012


Glass Jar - There are many different sprouting kit options, ranging from stackable plastic rings to glass jars, sprouting bags, and automatic sprouters. My favorite is the glass jar method. Sprouting with this simple system involves soaking your chosen seeds overnight and covering the jar with a mesh screen and rubber band. In the morning drain the soak water and rinse the seeds twice daily, placing them on a rack to drain during the day. Harvest them within three to seven days. Some of the easiest sprouts to grow are alfalfa, fenugreek, radish, broccoli, mung beans, onion, cabbage, mustard seeds, chickpeas, quinoa, lentils, pea sprouts, and wheat seeds. For most sprouts, continue to sprout them until they have developed a long tail or their first leaves have begun to go green. In the case of chickpeas, quinoa, pea sprouts, and lentils, they are ready to eat as soon as their tails begin to unfurl or emerge from the seed.