Yummy crock pot chili - perfect GF winter meal

Crock pot chili

1 Tablespoon olive oil
1 lb organic lean ground beef
1 organic onion, chopped small
5 garlic cloves, chopped (I used 20-30, didn't count)
1 can organic cannellini beans or white beans, rinsed and drained
1 can organic kidney beans, rinsed and drained

1 can organic black beans, rinsed and drained
2 cans diced organic diced tomatoes
1 bag of organic baby carrots, chopped in thirds
1 package of mushrooms, chopped
1/2 cup organic beef broth or red wine
2 Tablespoons dried pacific wakame (seaweed, aids in digestion of beans, no worries if you don't have it)
1 Tablespoon organic oregano
1 Tablespoon dark chili powder
dash cayenne pepper
1 cup organic brown or basmati rice, cooked per package directions

Heat olive oil in metal crock pot liner or sauté pan.  Brown ground beef over medium heat.  Add onions and garlic, cook until onions are translucent.  Add carrots, broth or wine.  Place liner into crock pot or pour ingredients into crock pot and turn on high for 6 hours.  Rinse all the beans and add along with the rest of the ingredients, except for the rice, to the crock pot.  Cook the rice according to package instructions just before serving the meal.  ENJOY!!!!

GF Raw vegan organic brownies - DELICIOUS!!

These brownies are GF, raw, vegan, delicious and easy to make!  The one ingredient that is a little difficult to find is the raw cacao powder which I was able to find a Whole Foods.  It is a superfood loaded with antioxidants.

Brownies:
1 cup walnuts
1 cup dates, soft
1/4 cup raw cacao powder
1/4 teaspoon GF vanilla

Frosting: (this makes a lot)
1/4 cup raw cacao powder
1/4 cup liquid raw organic coconut oil

Directions:
Brownies:
Place all the ingredients in a food processor and process until it forms a ball of dough.  I prefer the brownies to be a little sticky and moist so I process the dough well.  Place the brownie batter into an 8x8 inch glass baking dish and press to even thickness.

Frosting:
Mix the raw cacao powder and coconut oil by hand or in a small blender until emulsified.  Top the brownies with the frosting and place in the freezer or refrigerator for 10 minutes to solidify the frosting.

ENJOY!!

Be sure to store brownies in the fridge or freezer.  Larger amounts will blend better.  

Top TEN healthiest foods

Drum roll please....here are the top 10 healthiest foods - ENJOY!!!!
Update: 12/15/13 - I'm going to look for recipes that include at least one if not multiple ingredients on this list.  The only one that may be difficult mixing is the dark chocolate other than with walnuts :-) ENJOY!!!

Lemons Why They're Healthy:

-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Broccoli 

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Potatoes 

Why They're Healthy:

-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.

-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Salmon 

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Walnuts 

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may helpreduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Avocados 

Why They're Healthy:

-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of keynutrients like beta-carotene by three to five times compared with salads without this superfood.

Garlic 

Why It's Healthy:

-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lowercholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Spinach 

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup applejuice, and ice.

Beans 

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breastcancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

Breakfast berry green shake

This is my breakfast most mornings!!

1-2 cups of organic baby spinach (put in blender first!)
1 cup frozen organic blueberries (you can use whatever organic frozen fruit you want here - I enjoy pineapple and mango.  I would not recommend raspberries or strawberry because the seeds will get stuck in your teeth)
1 cup coconut milk (or any non-dairy milk)
1 cup coconut water
1 tablespoon coconut oil
2 tablespoons plant based protein powder - I use Raw Meal, found at Whole Foods or other health food store, because it is GF, dairy free, soy free, raw, vegan

Blend until smooth!  Be sure to put the spinach in first.  You can use any fresh organic greens you like - I've tried kale, mixed green, baby romaine but I seem to always have spinach available.  You can also use all coconut milk or all coconut water, I like the combination.  And yes, you need to put a whole tablespoon of coconut oil in - I use more - it's SO good for you!!  ENJOY!!!!

Shepard's pie without the Shepard

A new version of Farmer's pie, so perfect for a cool evening and it hits the spot - I just had three bowls!  Super tasty and very healthy.  It is a vegan alternative to Shepard's pie.  It may seem like a lot of ingredients but use whatever you have available and substitute as you like, that makes it more fun!  Enjoy!

Ingredients:
4 large organic potatoes, peeled and cut into large pieces
2 tablespoons olive oil
4 garlic cloves, chopped (I like a lot of garlic, I actually used about 20 cloves)
2 carrots, chopped (I used one cup of organic baby carrots)
1 onion, chopped
3 cups of organic vegetable or mushroom broth
2 cups of portobello mushrooms, chopped
1 1/2 cup of frozen organic peas
1/2 teaspoon oregano
1/2 teaspoon rosemary (I added more as I had some fresh available that needed to be used up)
1/2 teaspoon cayenne pepper, optional (use less if you like less spice)
1/2 teaspoon black pepper
2 teaspoons low-sodium, organic, gluten free tamari (or soy sauce, eliminate if you have a soy allergy)
1 teaspoon gaur gum (it's a very effective gluten free thickener with 8 times the thickening ability of cornstarch, you may use 2 tablespoons of corn starch) mixed with 1/3 cup of cold water
paprika

Method:
In a large pot or Dutch oven boil potatoes until tender.  Drain and use the same pot for the next portion, heat the olive oil over medium heat.  Sauté the garlic, onion, and mushrooms for a few minutes. Add 1/4 cup of broth and cook for about 5-10 minutes until the vegetables are softened.  Add the peas, oregano, rosemary, cayenne and pepper and stir.  Add the remaining broth, tamari, and thickener and stir.  Bring to a boil and then reduce to simmer until all the vegetables are soft and the sauce is thickened.  (The recipe says to pour into a 9 inch pie dish but I kept it in the Dutch oven)

Mash the potatoes (I added a little coconut milk that I had left over) and spread them out on top of the vegetable mixture (this was the most difficult part as the potatoes want to clump together and not spread well).  Broil for a few minutes until the potato crust is golden brown and sprinkle with paprika (I added some additional cayenne as well).  Serve immediately!  And ENJOY!!

Writing this makes me want to have a fourth bowl!!

Quinoa with Sweet Potato & Mushrooms

Quinoa is an amazing food.  It is considered a grain but is a relative of leafy green vegetables like spinach and swiss chard.  It is the only non-meat food that supplies a complete protein  This means that  it includes all nine essential amino acids and therefore it is a great choice for vegans, vegetarians, and all of us meat eaters that like to have other options.  It is also very rich in magnesium, folate, and phosphorus. AND it's gluten free!!!

You can find this amazing grain at most grocery and health food stores. Be sure to rinse the grain off before you cook it since it is a seed and it has a naturally occurring resin much of which is removed from the processing method but it could cause the quinoa to have a bitter taste. 

Ingredients:
1 cup of Quinoa
2 cups water
1 medium sweet potato, cut into 1/2 inch cubes
1 cup of mushrooms, chopped

Cooked quinoa in the background.

1 medium onion, chopped
2 cloves of garlic, diced
2 leaves of swiss chard
2 tablespoons of sesame oil, you can also use olive or another oil you desire
1/2 cup white wine
red pepper flakes, optional, to taste
1 teaspoon sea salt (to aid the boiling process)
1 teaspoon smoked sea salt, optional

Cook quinoa as per instructions on the box.  Ideally you cook 1 cup of quinoa in 2 cups of water or chicken broth for more flavor.  Rinse the quinoa and add to the water.  (I add a pinch of sea salt to the water to speed up the boiling).  Bring the water and quinoa to a boil and cook for about 15-20 minutes.  When the quinoa is finished, there will be little white curls and the grain will be translucent.  

Swiss chard

In a saute pan, heat the oil over medium heat.  Add the mushrooms, onion and garlic.  Sauté for about 5 minutes.  Add the sweet potato, half the white wine, red pepper, smoked salt and stir.  Cover the sauté pan, reduce the heat to medium low and cook for about 20 minutes until the potatoes are soft.  Chop the swiss chard leaves, after removing the stems and ribs (they are bitter).  Add the rest of the wine, turn the heat back up to medium and add the swiss chard.  Cook until the leaves become dark green and are soft, about 5-7 minutes.

Spoon vegetable mixture over the quinoa and ENJOY!!

The dirty dozen - top 12 foods to buy organic!!

The dirty dozen - 12 foods with the highest pesticide content (buy organic versions of theses foods) & the clean 15 - produce with the lowest pesticide content (safest to buy conventionally grown)





BUY THESE ORGANIC whenever possible as they contain the highest pesticide content of all foods:
1) Apples
2) Celery
3) Strawberries
4) Peaches
5) Spinach
6) Nectarines (Imported)
7) Grapes (Imported)
8) Sweet bell peppers
9) Potatoes
10) Blueberries (domestic)
11) Lettuce
12) Kale/Collard greens

Eat your fruits and vegetables! The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticide in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.

Commodity crop corn used for animal feed and biofuels is almost all produced with genetically modified (GMO) seeds, as is some sweet corn sold for human consumption. Since GMO sweet corn is not labeled as such in US stores, EWG advises those who have concerns about GMOs to buy organic sweet corn.



Executive Summary | EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org