Now that the crisp fall air has moved into So Cal one of our favorite fall activities is apple picking with the kids! While we haven’t been able to make it back out to the Apple Farms in Oak Glen, CA just yet, we hope to
soon because we’ve got apples on our mind!
This week we indulged in a little autumn cinnamon apple treat and we couldn’t wait to share this protein filled energy bite with you. Can apple pie and healthy go in the same sentence? YES, it sure can! It’s perfect for a grab and go breakfast, school lunches or after work-out energy snack. It’s filled with the goodness of oats, chia seeds, almond butter, and fresh apples! Did we mention that it’s so easy to make too?
An alternative to fresh apples in this recipe is dried or dehydrated apples, but we love using the freshest raw ingredients whenever we can. We should also mention that there’s no limit to what you can add to these energy bites, so go ahead and be creative! There’s no right or wrong in this recipe.
Apple Cinnamon Energy Bites
2 cups organic old-fashioned oats
2 TBSP chia seeds
¾ tsp ground cinnamon
Pinch of salt
½ cup almond butter (or any nut butter)
2 TBSP Bee-free honey
1 tsp vanilla extract
1 and ½ medium apple (grated)
1. Stir together the dry mixture ingredients in a large bowl.
2. In a smaller bowl, mix the almond butter, bee-free honey and vanilla
3. Add the almond butter mixture to the dry ingredients bowl and thoroughly
mix until fully coated.
4. Stir in grated apple.
5. Scoop a small handful of the mixture and roll it into a ball.
6. Serve immediately or refrigerate for a healthy snack over the next few
We know it’s not quite summer yet, but this warm weather had us craving tomatoes this week! With tomatoes on our mind, we made these light and refreshing stuffed roasted tomatoes. It’s a perfect way to eat tomatoes this early in the season, since the best tasting fresh tomatoes won’t be around until mid-summer.
Tomatoes are one of those super foods that seem to have so many benefits. We are coming to the end of our detox and highlighting some of the detoxifying effects tomatoes have on your body seems appropriate. Tomatoes have natural content of sulphur and chlorine, which helps protect our bodies from infections and aid the proper functioning of kidneys. Of course, tomatoes are brimming with anti-oxidants, Vitamins B3 and B6. They also help to strengthen vision, boost our immune system and prevent atherosclerosis.
6 medium size tomatoes
1 cup (uncooked) Quinoa (see below)
Handful of spinach leaves
Few fresh basil leaves
½ onion diced
3 tablespoons of pesto sauce (see below)
Salt and Pepper to taste
Italian seasoning (optional)
Cook 1 cup of quinoa as directed. For a nuttier taste sauté quinoa in a little dab of olive oil in a frying pan. Keep stirring until lightly brown. Then cook quinoa – 1 cup of quinoa in 2 cups of water. Bring to a boil and let cook covered for about 15 minutes.
Easy Pesto Sauce (vegan):
1 ½ cup fresh basil leaves
3 T pine nuts
1 clove of garlic (optional)
Nutritional yeast (substitute for Parmesan)
1/3 cup olive oil (to desired consistency)
Salt and Pepper to taste
*In a food processor, mix basil, pine nuts and garlic and nutritional yeast until emulsified. Add 1/3 cup olive oil slowly until desired consistency. Add salt and pepper to taste.
Stuffed tomato filling:
Preheat over to 375 degrees.
Cut the tops off and remove seeds and inner core of 6 tomatoes.
If quinoa is still warm-hot mix spinach, chopped basil leaves, diced onions, pesto sauce and seasonings. If quinoa has cooled, sauté onions over a tsp of olive oil, add quinoa, spinach, basil, pesto sauce and seasonings until thoroughly mixed.
Stuff tomatoes by the spoonful and add the tops back.
In a glass baking dish drizzle a thin layer of olive oil and a dash of salt and pepper.
Lineup stuffed tomatoes side by side in the baking dish.
Bake at 375 degrees for 30-35 minutes or until the tomatoes slightly blister
Homemade hummus is one of our favorites! It’s always a winner when we bring it to gatherings. But even better than that, it’s so easy and quick to make and the result is the best tasting, fresh hummus! Seriously, you just pop all of the ingredients into a food processor and blend. What’s easier than that?
Hummus is mainly made from chickpeas (aka garbanzo beans) and they have so many health benefits! Chickpeas provide a rich source of protein without the high calories or saturated fats found in meat. They are also a great source of both soluble and insoluble dietary fiber. Studies have shown that insoluble fiber helps to produce bulk and prevent constipation and soluble fiber helps to regulate blood sugar. Regular intake of chickpeas have shown to lower LDL levels and contain significant amounts of magnesium, folate, maganese and iron. Finally, chickpeas contain saponins, which act as antioxidants and can lower the risk of breast cancer and osteoporosis and protect agains hot flashes in menopausal women.
We love this recipe from simple-veganista. You can adjust the recipe to suit your own taste and consistency. We tend to use less garlic and more lemon for a hummus that is slightly more tart. If used as a sauce for roasted veggies, we like to add more water to make it smoother and more dressing-like.
1 can chickpeas (garbanzo beans)(15 0z), drained and rinsed or 1 1/2 cups cooked
4 tablespoons tahini
1/4 cup water (+ 2 tablespoons as needed)
1 small garlic clove or 1 teaspoon garlic powder
juice of 1 or 2 lemons, to taste
1/2 to 1 teaspoon cumin
1 tablespoon roasted pine nuts, optional
1/2 teaspoon himalayan salt, or to taste
Place all ingredients in food processor and blend until desired consistency. Taste for flavor adding anything here and there that you like….garlic, lemon, salt, cumin. Depending on the size of your lemons or how many you used, you may like to add the extra 2 tablespoons of water for slightly thinner consistency. I used all the water for the recipe pictured here.
Store in airtight container in refrigerator for up to a week or so.
You can use 2 tablespoon tahini + 2 tablespoon extra virgin olive oil if you like. Or you can use all olive oil omitting the tahini all together and still have a great hummus. Keep in mind the olive oil will slightly color the hummus, but not in a bad way.
Credits: Author: Jill Uechi // Photography: Coco Iv
We took a little hiatus during the holidays, but we are back with Recipe Friday and some clean eating ideas.
The holidays were a little tough at times. Visiting family and friends didn’t always understand our attempt to eat healthy and there was a lot of temptation. These Healthy Sweet Balls are so delicious and were a lifesaver when we wanted to reach for something sweet but healthier than all of the sugar-laden desserts.
You can get creative on the toppings! Here are some ideas for toppings with healthy benefits.
Health Benefits of Raw Cacao
Facilitates anti-aging and rejuvenation
Reduces appetite and promotes weight loss
Helps with cardiovascular health
Dilates blood vessels and reduces blood clotting
Reduces risk of stroke and heart attacks
Acts as an anti-depressant and balances brain chemistry
Builds strong bones
Health Benefits of Coconut Shavings
Regulates thyroid function
Improves brain function
Keeps heart heatlhy
Health Benefits of Pistachios
High in Vitamin E, which slows down aging and is essential for healthy, radiant, youthful looking skin
Prevents diabetes type 2
Health Benefits of Sesame Seeds
Keeps hair healthy
Aids in reducing the appearance of age spots
Aids in treating anxiety and depression
Gives relief from pain associated with gout and arthritis
Healthy Sweet Balls
1 Cup Raisin
1 Cup Dates
1 Cup Prunes
3/4 Cup Flour (you can use almond flour if making gluten free)
1/4 Cup powder milk (can double the flour to making vegan)
1/2 tea spoon Cinnamon
1/4 tea spoon All Spice
1/4 tea spoon Nutmeg
Pinch of clove – mix together
Splash of Lemon juice at the very end and save
Toppings – You can get creative on the toppings. Some ideas are: Almonds, Coconut Shavings, Macadamia nuts, Cacao Powder, and Sesame Seeds.
In a food processor, combine raisins, dates and prunes together. In a separate mixing bowl, mix flour, milk powder (if using), cinnamon, all spice, nutmeg and clove together. Add the grindings mix into the mixing bowl. Scoop small spoonfuls of mixture and roll into balls with your hands. These can be enjoyed plain, or coated with various toppings.
To add the toppings, use leftover lemon to wet the balls and roll in toppings.
Credits: Author: Jill Uechi // Recipe and Photography: Katelyn Guerrero
Have you been trying to stay away from breads or gluten but don’t want to pay $5 for hard dry bread? Give this sweet potato toast a try. It’s naturally gluten free & packed with vitamins and will start your morning off right! This is a whole new way of cooking sweet potato and is so easy. We were skeptical at first, but we tried it and it is simple. You slice the raw potato into 1/4 inch pieces and pop it in the toaster! It might take 2 rounds in the toaster depending on how dark you set your toaster and how soft you like your potato. On our first go, we topped with almond butter, banana & pomegranates; green apple & cheddar; and hard boiled egg & avocado with rooster sauce. There are so many combinations to try and it’s a quick & healthy way to start the day!