Medicine Woman
This cold(ish)+cloudy weather calls for warm+nourishing foods, so this past weekend, I pulled out the crockpot to make a batch of slow cooker oats with blackberry compote for some tangy sweetness and crunchy peanut butter to add texture+flavor.
Slow Cooker Oats with Blackberry Compote + Peanut Butter (Serves 3-4)
Ingredients
1 cup steel cut oats
4.5 cups water
4 cups blackberries (fresh or frozen)
2 tbs. coconut sugar or pure maple syrup
crunchy peanut butter
Blackberry Compote
Place blackberries and sugar in saucepan. Bring to a light boil, cover with lid and simmer on low for 15 minutes.
Oatmeal
Place oats + water in crockpot and cook for 4 hours on high or 6-8 hours on low. Add blackberry compote + peanut butter to oats. Enjoy!
I make fruit crisps throughout the year, changing up the ingredients depending on the season and my mood. I wanted to make a nut-free crisp this time, so I opted for cassava flour over my usual go-to of almond flour and it turned out great! This dish always warms me from the inside out and satisfies my sweet tooth. The blackberries take this dessert up a few notches and give it the most phenomenal flavor. It’s a healthy quick fix to your sugar cravings any time of the day or night.
Blackberry + Apple Filling
5-6 apples, peeled + cored + thinly sliced
4 cups blackberries, fresh or frozen
1 cup blueberries, fresh or frozen (optional)
1 tbs. fresh squeezed lemon juice
4 tbs. pure maple syrup
1 tbs. ground cinnamon
1 tsp. ground nutmeg
1.Preheat oven to 375° Fahrenheit.
2.Mix all ingredients in a large bowl until well combined.
3.Spread evenly in 9×13 baking dish.
Crisp Topping
1 1/4 cup cassava flour
1 tbs. ground cinnamon
2 tsp. ground nutmeg
3 tbs. coconut sugar
3 tbs. maple syrup
1/4 cup coconut oil, chilled + cut into small pieces
1.Place all ingredients in bowl of food processor and pulse a few times.
2.Spread on top of fruit evenly and gently press the mixture into the fruit.
3.Bake for 1 hour (times may vary depending on oven). Let cool and enjoy!
4.Store in fridge for up to 5 days.
For the better part of the past 15 years, I have found a way to sneak kale into my daily meal plan. I usually throw it into a smoothie but periodically I will steam or sauté it, and on the rare occasion I want a salad, I will use it as the main ingredient. The past few months, I’ve been making this smoothie almost every morning. It is pure alchemy and nourishes every single cell in the body. I can feel a difference in my energy moments after I drink it.
3-4 frozen bananas
4 cups chopped kale (more or less depending on your taste)
1 inch chunk of fresh ginger root
1 inch chunk of fresh turmeric root
handful of micro greens (about 1/2 cup)
handful of cilantro (about 1 cup)
1-2 cups of water (more or less depending on your preference)
ice (optional)
Mix well in blender until you’ve reached desired texture. Enjoy!
i make a batch of this sweet, nutrient-rich + mood-boosting chocolate mylk twice a week + store it in my fridge so it’s always available for a quick breakfast or an afternoon pick-me-up. cacao is a great mood booster and full of anti-inflammatory properties + antioxidants, which are great for glowing skin. i add maca, which is known to increase libido + boost energy + reduce blood pressure + improves memory. pumpkin seeds contain their own magic so i throw in a handful of those for good measure.
6 medjool dates (soaked 4-8 hours or overnight)
3 tbs. raw pumpkin seeds
3 tbs. cacao powder
1/2 tsp. maca powder
4 tbs. cashew butter (unsweetened)
64 oz. water
1. using the 64 oz. water mentioned above, soak dates + pumpkin seeds in jar or bowl 4-8 hours. (this step makes a big difference as it helps extract sweetness from dates and activate seeds.)
2. pour dates + seeds with water into a high speed blender with cacao + maca + cashew butter and blend two minutes.
3. pour into mason jars and store in fridge up to three days.
I tend to gravitate toward smoothies + chocolate infused recipes when I’m at home and rarely make salads even if I have fresh lettuce on hand. But when I saw wakame at the grocery store last week, a craving for seaweed salad was born and I’ve been making it almost daily since then. It is refreshing, easy to make and can be stored in the refrigerator for up to three days.
Cucumber + Wakame Salad (serves 2)
3 strips of wakame
1 large cucumber
1 large carrot
Salad Dressing
juice of 1 lime
2 tbs. rice vinegar
2 tbs. maple syrup
one inch fresh ginger root, grated
splash of coconut aminos (optional)
1. Soak wakame in water for 15 minutes.
2. Meanwhile, grate carrot into long strips with vegetable peeler.
3. Thinly slice cucumber.
4. When wakame is done soaking, slice into long thin strips.
5. Place wakame + cucumber + carrot strips into a bowl.
6. Combine salad dressing ingredients in a bowl and mix with salad.
7. Enjoy!
Kale is a hot commodity in my kitchen and shows up in all forms, from detoxifying beverages to satisfying salads. This leafy green phenomenon is bursting with benefits and has the power to lift my mood in a matter of minutes!
Let’s take a peek at the perks of the beloved plant. While very low in calories, kale is chock full of vitamins and loaded with antioxidants. It detoxifies the liver, hydrates the body and boosts the immune system. It is praised as an anti-inflammatory agent, which helps heal the body and prevent disease. Kale also has the ability to balance blood sugar, strengthen bones and clear the skin. I incorporate it into my diet as often as possible and immediately feel the difference in my overall well-being. If you’re an avid foodie looking to enhance your health like myself, this Kale & Apple salad has your name written all over it.
Kale & Apple Salad with Ginger Tahini
1 bunch of kale, chopped into bite-sized pieces (about 3 cups)
1/2 head of red cabbage, thinly sliced (about 1.5 cups)
1 large apple, chopped into bite-sized pieces
2 tbs. walnuts, chopped
1 tbs. sesame seeds
1. Place all ingredients into a large bowl and toss together with Ginger Tahini Dressing (recipe below). Store in fridge up to 5 days.
Ginger Tahini Dressing
1/4 cup raw tahini
1/4 cup fresh-squeezed orange juice
2 tbs. apple cider vinegar
2 tbs. pure maple syrup (or honey)
1 inch piece of fresh ginger root
1/2 tsp. salt
pinch of red pepper flakes (optional)
1. Blend all ingredients together in blender.
I spent Saturday morning creating these candy bars, which have quickly become one of my favorite sweet treats. They are sweet (but not too sweet) with a dab of chewiness, a bit of crunch and a whole bunch of delicious. I’ve been working with this carob candy recipe for a while but this was the first time I added raisins and I love the way the texture they add to this already wonderful confection. As with most chocolate/carob bars, you can substitute your choice of nuts, seeds and dried fruit. I chose these particular additions because they were already living in my kitchen. Along with an incredibly rich taste, carob is also packed with antioxidants and helps ease digestion. Get your hands on this stuff and make some candy!
Carob Candy Bars
2 cups raw carob powder
1 cup unrefined coconut oil
5 tbs. raw almond butter (or your choice of nut/seed butter)
1/2 cup unsweetened shredded coconut
1/2 cup raisins
1/4 cup chopped almonds
1. Place sealed jar of coconut oil in a bowl of hot water until the oil becomes liquid.
2. Place carob powder, coconut oil and almond butter in a food processor or blender and combine until smooth.
3. Pour carob mixture into a bowl and add coconut, raisins and almonds. Mix with a spoon.
4. Pour mixture into an 8×8 parchment-paper lined pan.
5. Place pan in refrigerator for two hours to solidify.
6. Cut candy into squares. Store in refrigerator up to two weeks.
Granola has long been associated with vegetarians, hippies, yogis, vagabonds and tree huggers…and for good reason! You can easily pack it into your bags for fly-by-night adventures, it’s wonderfully satisfying after an in-depth yoga practice and eating it requires no harm to animals. It certainly has been a staple in my kitchen and continues to be a go-to snack and favorite topping for my smoothie bowls. I prefer to make my own simply because:
1. I know what I want and I can create it in an instant.
2. Everything seems to taste better when I know exactly what’s in it.
3. Finding a ready-made granola free of refined sugar, grains and hydrogenated oil is sometimes difficult.
I usually make Rawnola (an uncooked version of granola) in large batches and keeping it sealed up in a mason jar in the fridge. It makes a great snack for children and can be sprinkled on fruit, yogurt or smoothies. I use the squishiest, sweetest dates and dried figs I can find, and combine a variety of seeds, including pumpkin and sunflower. I leave out the oats so this dish is grain-free and paleo-friendly. For a simple and healthy breakfast, pour some homemade nut milk over a bowl of Rawnola and fresh fruit!
Homemade Rawnola
1/4 cup raw sunflower seeds
1/4 cup raw pumpkin seeds
1/4 cup shredded coconut
8 medjool dates
5 dried figs
1. Place ingredients in food processor and pulse until combined and chunky. Go slow when processing because the mixture can quickly become too fine. Store in fridge for up to two weeks. Enjoy!
When I was in middle school, one of my teachers told the class caffeine is a drug and chocolate contains caffeine. As I sat with that piece of information, my innocent mind suddenly decided to cut out all chocolate from my diet. How could I continue eating something so…bad?
While I refused to eat one of the most coveted foods in the world, I still craved the smell of baked brownies in the kitchen. So each week for a period of time, I would whip up some very unhealthy brownie batter, stick it in the oven and revel in the chocolate-scented air drifting through the house. I wouldn’t touch them once they were out of the oven, so they were up for grabs for anyone with an appetite for chocolate. I felt strangely satisfied.
Fast forward many, many years and chocolate is now my drug of choice. To say I indulge often is an understatement. I prefer my chocolate in the raw combined with the cleanest, healthiest ingredients. This past weekend, I made some ooey-gooey, fudge-like brownies to celebrate Valentine’s Day and wanted to share the recipe. I’m pretty sure you will love them because every time I eat them, I can’t imagine anything ever tasting better!
Raw Brownies with Chocolate Frosting
(Makes 16)
Brownie:
1 cup raw walnuts
1 cup raw pecans
1 cup raw cacao powder
2.5 cups medjool dates, pitted
1/2 tsp. ground cinnamon
1. Place walnuts and pecans in a food processor. Process until finely ground.
2. Add cacao powder and process until combined.
3. Add dates, one at a time, until mixture looks crumbly and becomes a doughy consistency when squeezed with your hands.
4. Remove mixture from food processor and press evenly into a parchment paper-lined 8 x 8 inch pan.
5. Place in refrigerator while making the frosting.
Frosting:
1 avocado (about 3/4 cup)
1/3 cup raw cacao powder
1/4 cup pure maple syrup*
1. Place all ingredients in food processor. Process until smooth, scraping sides if necessary.
2. Spread the frosting on top of the brownies.
3. Cut into squares.
4. Decorate with toppings of your choice. I used crushed cacao nibs, chopped walnuts and ground cinnamon.
5. Store in refrigerator up to 3 days. Store in freezer up to two weeks and let thaw in fridge for one hour when ready to eat.
*Maple Syrup is not raw. Substitute with raw honey or alternative sweetener to make the frosting completely raw.
A couple of weeks ago, I made a vegan pizza using eggplant as the base. To my surprise, it was downright delicious and I couldn’t wait to invite friends over to share my latest discovery. This past weekend, I hosted an intimate soiree for the new moon, complete with girlfriends, wine, soul stories, some of the best granola bars ever made and pizza.
These Eggplant Pizzas are vegan, made without gluten, grains or soy, and make an impressive meal for even the most devout cheese and meat lovers. I used a homemade marinara sauce (that I slathered on my baked potato the next day) and a variety of fresh, organic toppings without the help of any oil. A green salad on the side is a perfect addition to this hot and satisfying dish.
Vegan Eggplant Pizza
(makes 16-18 pieces)
Marinara Sauce:
2 tomatoes or 2 cups cherry tomatoes
1 cup sun-dried tomatoes, soaked for 20 minutes
1/4 cup fresh basil leaves
1 tbs. fresh oregano
1. Blend all ingredients together in food processor or blender. Set aside.
1 large eggplant, sliced into 1/2 inch rounds
2 cups spinach leaves
2 cups mushrooms, sliced thinly
1 red onion, peeled and sliced thinly
1 small red bell pepper, sliced thinly
1/4 cup fresh basil
2 tbs. fresh oregano
1. Preheat oven to 325 degrees Farenheit.
2. Place eggplant slices on a towel and let sit for 15 minutes to release some of the moisture.
3. With a towel, press the eggplant slices to soak up some of the moisture.
4. Place eggplant slices onto large parchment paper-lined cookie sheet.
5. Bake for 15 minutes.
6. Place 2 tablespoons of water in a skillet. Heat on the stove over medium heat. Add spinach and cook for 5 minutes, stirring occasionally. Remove from heat.
6. Remove eggplant from oven and top each slice with 1-2 tablespoons of marinara sauce. Spread evenly.
7. Top each slice with spinach, mushrooms, red onion and red pepper.
8. Bake for 15 minutes.
9. Remove from oven and top with fresh basil and oregano.
* If you have any leftover marinara, I recommend putting it on top of a baked sweet potato. Yum!
Chocolate Mylkshake
1 small avocado (1/2 cup avocado)
3-4 dates, pitted (or 2 tbs. raw honey)
2 tbs. raw cacao powder
1 tbs. raw cashew butter (or nut butter of your choice)
2 cups water
2 cups ice (or more, depending on thickness desired)
1. Blend all ingredients together in high speed blender. Enjoy!
Cinnamon Spiced Banana Bars
4 bananas
4 tbs. sunflower seed butter (unsweetened)
2 tbs. ground cinnamon
2 tbs. coconut sugar
1. Slice bananas lengthwise into halves.
2. Drizzle 1 tbs. of sunflower seed butter onto each half.
3. Sprinkle with the cinnamon and coconut sugar.
4. Enjoy!!!
Cherry Chia Seed Parfait
(Serves 2)
1/4 cup cherries, fresh or frozen (pitted)
1.5 cups dairy-free milk (I used Homemade Nut Milk)
4-5 medjool dates, stoned (1-2 tbs. raw honey will also work)
1 vanilla bean, scraped or 1/4 tsp. vanilla
1/4 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/3 cup chia seeds
1 cup fresh fruit (I used blueberries, strawberries and pitted cherries)
1. Place cherries, milk, dates, vanilla, nutmeg and cinnamon into blender. Blend until mixture becomes liquid.
2. Pour mixture into a large bowl and add the chia seeds. Slowly stir together, gently breaking up any chunks of chia seeds.
3. Let sit for 10 minutes, then gently stir mixture again. Let sit for another 10 minutes and stir once more.
4. Cover bowl with sealed lid/plastic wrap or place mixture into a jar and cover with lid. Place in refrigerator overnight.
5. The following day, place 1/4 cup chia seed pudding into a drinking glass, jar or bowl. Top with 1/4 cup fresh fruit. Add another 1/4 cup chia pudding and top with another 1/4 cup fresh fruit. Enjoy!
*Great toppings/layers for this parfait include granola, coconut flakes, dried fruit, nuts and seeds.
The Best Raw Chocolate Bars
(serves 8-10)
1/2 cup coconut oil
3/4 cup sunflower seed butter, unsweetened (raw cashew or raw almond butter also works)
1/4 cup raw cacao powder
2-3 tbs. raw honey
1/2 cup pumpkin seeds
1/2 cup raisins (or sub any dried fruit)
1/4 cup coconut flakes
1. Combine coconut oil, seed butter, cacao powder and honey in a blender or food processor.
2. Place chocolate mixture in a bowl and add pumpkin seeds, raisins and coconut flakes. Stir ingredients with a spoon until well combined.
3. Pour the chocolate mixture into a parchment paper-lined 9 x 13 inch pan. (I used two 7.5 x 3.5 inch pans). Place in fridge or freezer for 1 hour to solidify. Store in fridge in a sealed airtight container up to 3 weeks.
*These bars begin melting the moment you remove them from the fridge, so keep them cold until ready to eat.
Swiss Chard & Ginger Saute
(serves 2 as a meal/serves 4 as a side dish)
1 bunch of swiss chard (about 6 leaves)
1 tbs. ginger root, peeled and chopped
1 tbs. coconut oil
1. Place coconut oil in skillet or large saucepan and heat over medium heat.
2. Rinse swiss chard. Remove the thickest part of ribs and discard (or save for your next juice or smoothie.) Cut the leaves crosswise into one inch-wide strips.
3. Once the oil is heated, add ginger and let cook for 2 minutes.
4. Add swiss chard to the pan and stir with a wooden spoon to combine with ginger and oil. Cover with a lid and let cook for 5-6 minutes, stirring occasionally. (The leaves will wilt and shrink when warmed.)
Chocolate Orange Pudding
3/4 cup fresh-squeezed blood orange juice (valencia oranges also work)
7 medjool dates, pitted
1 tsp. orange zest
1 avocado
1/2 cup raw cacao powder
1. Place dates and orange zest in orange juice and let soak for 3-4 hours. Soaking them in the fridge overnight also works.
2. Blend dates, orange juice, zest, avocado and cacao powder in food processor or high speed blender. Place pudding in fridge and let chill for one to two hours before serving.
3. Optional: Top with orange zest and cacao nibs.
4. Keep pudding in fridge for up to 5 days.
Winter Green Smoothie
(Serves 2)
3 cups chopped kale leaves
2 pears, peeled, de-seeded and chopped
1/2 cup fresh cilantro
1 cucumber, peeled and chopped
2 inch piece of fresh ginger root
1 cup water 1-2 cups of ice
1. Blend all ingredients together in a high speed blender. Drink up!
Nut-Free Granola
1 cup sunflower seeds, unsalted
1 cup pumpkin seeds, unsalted
1/2 cup sesame seeds
1/2 cup hemp seeds or chia seeds
1/2 cup shredded coconut, unsweetened
3 tbs. pure maple sugar
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice
1/2 tsp. salt
1/4 cup coconut oil
1/4 cup raw honey
1/2 cup sunflower seed butter, unsweetened
1 tsp. vanilla
1/2 cup medjool dates, coursely chopped
1/2 cup dried figs, coursely chopped
1. Preheat oven to 250 degrees F.
2. Cover two large cookie sheets with parchment paper.
3. Place 1/2 cup of the sunflower seeds and 1/2 cup of the pumpkin seeds into a coffee grinder or food processor and pulse until seeds are chopped into pieces. (After I process mine in a coffee grinder, I have 1 part course flour and one part chopped seeds.)
3. In a large bowl, combine all seeds, including the processed portion, (sunflower, pumpkin, sesame, hemp, chia) and shredded coconut.
4. Add maple sugar, nutmeg, cinnamon, allspice and salt. Mix well. Set aside.
5. In a small saucepan, heat coconut oil, raw honey, sunflower seed butter and honey over low heat for about four to five minutes, stirring occasionally.
6. Once it has melted and become a thick liquid, pour over seed mixture and mix with a spoon until well combined.
7. Spread granola mixture onto parchment paper-lined cookie sheets, making a thin layer by flattening with a spoon, keeping the mixture together as if you are making a giant cookie cake.
8. Heat for 1 hour and 20 minutes, stirring and flattening every 25 minutes.
9. Remove from heat. Add dates and figs to granola and mix well. Flatten mixture onto cookie sheet and let cool at room temperature for 1-2 hours. Store in an airtight container in fridge up to three weeks.
*Option: If you do well with nuts, I recommend adding 1/2 cup pistachios and 1/2 cup cashews in place of the sesame/hemp/chia seeds.
Raw Vegan Apple Pie Tarts
(makes four 4-inch tarts or one standard-sized pie)
Crust
2 1/4 cups raw cashews
1/4 cup raw coconut oil
1-2 tbs. warm water
8 medjool dates, stone removed and chopped
1 vanilla bean, scraped or 1 tsp. vanilla extract
1. Place jar of coconut oil in large bowl of hot tap water and let sit until the oil becomes liquid.
Option 1 (for those of you using a food processor):
1. Place cashews, warm water, melted coconut oil, dates and vanilla in a food processor and process until you have a dough-like consistency. You may have to remove mixture and gently mash it with your hands to have a smooth consistency.
2. Fill your tart pans with the dough-like mixture, forming a crust. Save 1/2 cup of the crust for the crumble that will top your tarts.
3. Place tart pans with crust (and the leftover mixture for the crumble) in the refrigerator.
Option 2 (for those of you NOT using a food processor):
1. Place cashews in a coffee grinder, a few at a time, to create a cashew flour.
2. On a plate or in a bowl, mash the dates with a fork (I used an avocado masher) until they are a gooey mess. Set aside.
3. Place cashew flour, water and melted coconut oil in a large bowl and mix with a fork until well combined.
4. Add dates and vanilla to cashew flour mixture and mash with a fork until the mixture is smooth. You may also want to use your hands to mash it up well.
5. Fill your tart pans with the dough-like mixture, forming a crust. Save 1/2 cup of the crust for the crumble that will top your tarts.
6. Place tart pans with crust (and the leftover mixture for the crumble) in the refrigerator.
Apple Filling
4 apples (large)
6 medjool dates, stone removed
2 tbs. raw almond butter
1 orange, juiced (about 1/2 cup)
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 or 2 tbs. of water (as needed)
1. Peel, core and chop apples into small pieces. I like mine chopped really small for this tart. You will be using one cup of the chopped apples for the sauce.
2. In a food processor or high speed blender, combine 1 cup (only) of the apples, 6 dates, 2 tbs. almond butter, 1/2 cup orange juice, cinnamon and nutmeg. Add one or two tbs. of water if the mixture is too thick.
3. Once the mixture is combined, place it into a large bowl with the chopped apples and mix with a spoon.
4. Place about 3-4 tbs. of apples into each tart.
5. Crumble your leftover crust and sprinkle onto each tart. Store in fridge for up to 5 days. Enjoy!
