Organic, Local and GMOs! Oh, my!

We live in a world of options and much confusion.  From big life-changing decisions (should I buy that house?) to smaller, everyday decisions (what shoes should I wear today?).

When it comes to eating, we may think about what to eat, when to eat, and whether we want to eat healthy or indulge.  However, there is a vast array of conflicting information in mass and social media about the food we eat.  Should everyone eat organic?  What are GMOs?  What’s the deal with the local food movement?

Use this infographic as a guide to clean and healthy eating.

cleaneatingguide

Note: This is a simple and general guide on clean and healthy eating.  Individual needs and concerns should be taken into account.  Consult with your doctor, a health coach and use your judgment to decide what works for you.

Advertisements

Chocolate Truffles

Truffle

I make these fairly often to get my chocolate fix.  They’re quick (although rolling them can take some time), easy and healthy.  The best part?  They have no added or refined sugars because dates are naturally sweet, and are high in fiber, minerals and vitamins, including magnesium and potassium.  Unprocessed cacao powder is high in antioxidants, while maca powder provides energy and stamina.  Nut butters add some healthy fats and ground chia seeds add protein and melt the flavors together.

Bonus: If you are feeling artistic, you can also shape them into roses.

Image

Ingredients:

  • 8 oz medjool dates
  • 1/4 cup cacao powder (plus extra)
  • 1 tbsp nut butter (almond or hazelnut butter works well)
  • 1 tbsp maca powder (plus extra)
  • 1/2 tbsp ground chia seed powder
  • 1 tsp vanilla extract
  • pinch, pink Himalayan salt
  • 1/2 tbsp extra virgin coconut oil (optional)
  • 1/2 tsp cinnamon (optional)
  • 1/2 tsp cardamom (optional)

Directions:

  1. Blend all ingredients together in a food processor until it forms a dough.
  2. Shape the dough into truffle-sized balls (sprinkle some extra cacao or maca powder when working with the dough to keep it from sticking).

Yields: 12 servings

Lentil Soup

Image

I love Pret-a-Manger’s lentil soup on a cold or rainy day.  It is the perfect comfort food without being heavy.  I was trying to replicate a cleaner version of the soup sans the sodium, while keeping the process simple by using a crockpot.  Lentils have lots of protein and fiber, while carrots provide Vitamin A and Vitamin C.  Tomatoes are rich in Vitamin, E, folate and lycopene, a powerful antioxidant, which is absorbed easier when the tomatoes are cooked.  Onions and garlic provide an immunity boost, while the combination of spices adds flavor and aids in digestion. This soup is hearty enough to make a complete meal, but light enough to have as a side in a smaller portion.

Ingredients:

  • 2 cups low sodium, organic vegetable broth
  • 2-3 cups water
  • 6 oz dried lentils
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 2 large chopped tomatoes
  • 1 small chopped onion
  • 2 large minced garlic cloves
  • 1 tsp garam masala
  • 1 tsp paprika
  • 1 tsp ground ginger
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1/2 tsp mild curry powder
  • pinch sea salt
  • 1 bay leaf

Directions:

  1. Pour all ingredients, except the bay leaf, in a crockpot.
  2. Lay the bay leaf on top.
  3. Cook on low for 6-8 hours on low heat until almost cooked.
  4. Pour about 1/3 of the soup in a blender (not including the bay leaf) and puree until smooth.
  5. Pour the pureed mixture back into the crockpot and cook for another 1-2 hours on low heat.
  6. Remove from heat, discard the bay leaf, and serve.

Yields: 12 servings

Chocolat Pot De Creme

Image

Wow your guests with this surprisingly decadent and chocolatey dessert!  It requires minimal preparation and is surprisingly easy to whip up.  Cacao powder and cacao nibs are full of antioxidants and maca powder is great for energy and balance, while coconut oil and cashews add healthy fats.  No wonder this amazing dessert is one of my very favorites for clean eating and healthy living!

 

 

Ingredients:

  • 1/2 cup cashews, soaked 4 hours, rinsed and drained.
  • 1/2 cup almond milk
  • 1/4 cup melted coconut oil
  • 1/4 cup raw unfiltered honey
  • 1/8 cup cacao powder
  • 1/8 cup maca powder 1 tsp milled or ground chia seed powder
  • 1/4 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1/8 tsp cinnamon
  • 1/8 tsp cardamom
  • 1/8 tsp pink Himalayan salt
  • crushed walnuts (optional for topping)
  • chocolate chips (optional for topping)
  • shaved chocolate (optional for topping)
  • cacao nibs (optional for topping)

Directions:

  1. Combine cashews, almond milk, coconut oil, honey, cacao powder, maca powder, chia seed powder, vanilla extract, almond extract, cinnamon, cardamom and salt in a blender until smooth and creamy.
  2. Pour into ramekins or small glass bowls.
  3. Chill in the fridge for at least 4-6 hours.
  4. To serve, garnish with shaved chocolate, crushed walnuts, chocolate chips or cacao nibs.  In a pinch you can also sprinkle some extra cacao powder or maca powder on top.

Yields: 4 servings