Happy Healthy Halloween!

Happy Halloween everyone! 

I've really gotten in the Halloween spirit this year. The ages of my kids I think has something to do with it...they are old enough to understand the festivities so it's a fun and exciting time for them which has clearly rubbed off on me. However, I am not a fan of the extensive amounts of candy given out. Yuck! Luckily my kids won't eat themselves into a candy coma because they know the side effects of doing so. Parker came home from school today and was like "Mom, all I want today is this pack of M&M's...and then I want a salad for lunch so I can be healthy too." And that's more or less what he did, he put the remaining candy away, and he is going to sell it to the Pediatric Dentist office for money. Totally his doing, not mine...but obviously it makes me proud! Last year I had the kids pick out their favorite candy and redistributed the rest. Explore the options available in your area, if you don't want all that candy lingering in your pantry for months!

For breakfast this morning I carved out an apple and stuffed it with flax oatmeal, peanut butter, and agave for my kids. They LOVED it and called it "apple brains"! One healthy & festive meal down.

I think colorful cauliflower is awesome so I picked up 2 bunches the other day. What better day to make them on than Halloween. I steamed them, mashed them, and seasoned them with a little garlic, vegetable base, salt, and pepper. Then I topped them with some seasoned black beans. Orange and black mash for lunch. The kids and I scarfed them down (this was my sons "salad"). The fiber content in the beans is wonderful for cleansing the fat laden colon during Halloween;)

For dinner our neighbor made Chili for us. But shoot, I don't eat meat and they know this. So what did they do...they are making a special bowl of Veggi chili just for me! SWEETEST THING EVER! I am so grateful! Also just proof that if you make your healthy lifestyle known that people hae no problem attempting to tend to your lifestyle. And when they don't it just takes a little prep- like eating before you hit up the dinner party or whatever. No need to starve, or cave in and eat something that you'll feel guilty about later.

Anyways getting to the good stuff. This is the first thing I've put on my Thanksgiving Day Vegan feast menu! NO ONE could tell this was vegan! It rocked!

(SIMPLE) Pumpkin Pie!

For the crust I used my whole wheat crust recipe found here, but I did half the recipe because I didn't need the top crust, and I added 1 tablespoon of sevia (optional) and 2 extra tablespoons of coconut oil, so I didn't have to add as much water. If you don't feel like putting in the work (although it is SO worth it) you can also purchase a premade unbaked pie crust of choice. 

Ingredients for filling:

1 can organic pumpkin pie filling 

1/2 c pure maple syrup (I only use grade B)

1 package of silken soft tofu (my package was 12 oz but I only used about 10 oz)

1/2 tsp salt

(Yep! That's it, 4 ingredients because the pie filling already has the seasonings)

Directions:

Make crust according to directions (if making home made).

Preheat oven to 425.

 Pour all ingredients into mixing bowl, blend with emersion blender or beaters until smooth (pouring it into a blender and pureeing would work too).

Pour filling into unbaked pie crust.

Bake for 15 minutes at 425, then reduce heat to 350 and bake for another 60-70 minutes. You will know it's done when a toothpick stuck in the center of the pie comes out clean, your pie will jiggle a little still and that's okay, as long as your toothpick came out clean.

Let cool for several hours before serving. I let mine cool at room temperature for an hour before covering and refrigerating until dessert time!

The finished product!

Served with a dollop of Organic Vanilla Rice Dream!

Just another one to make your mouth water!

Who says taste is sacrificed in order to eat healthy?! LIES I TELL YOU!

Enjoy your holiday season the clean, simple, happy, and healthy way!

Crocktober

October brings in the chili weather, which essentially leads to my overuse of the crock pot. Soups, cabbage rolls, overnight breakfast casseroles, chili, and more. Which is why I've adopted the theme "crocktober"! Last week I used my side kick crock pot for both vegetable cabbage rolls, and this beautiful chili pictured below. The chili was to die for...ok, well maybe not literally, it's loaded with so much color and nutrition yet so few calories that it's everything you'd need to LIVE for...but the taste- that's killer for sure! We invited the couple that lives next door over for dinner too- and there was ZERO leftovers. An entire crock pot filled nearly to the rim, GONE! I'm not going to lie, it was so good that I was looking forward to eating it for a couple days and kind of secretly wished we hadn't been so generous;)

This was the finished product!

Okay so this is a dump recipe, pretty hard to mess up, and completely versatile. Add to it, take out what you want and odds are you'll still end up with a finger & bowl licking chili.

2- 28 oz of whole peeled tomatoes crushed (I used tomatoes that we had jarred ourselves)

2- 15 oz cans of tomato sauce

2- 15 oz cans of chili beans

2- 15 oz cans of other types of beans drained and rinsed (I used dark red kidney and black)

2 zucchinis chopped

3 bell peppers chopped (I used yellow, red, and orange)

1/2 bag fresh spinach chopped

1 large onion chopped

1 bunch fresh parsley chopped (dried would work too but doesn't hold as much flavor)

1 tbsp dried oregano

2 tbsp of olive oil

2-3 tbsp of minced garlic

1/4 c Chili powder 

 2 tsp Cumin

Salt & Pepper

Saute all of your chopped veggies in a large skillet over medium-high heat with the olive oil, 1 tbsp of the garlic, 1 tsp of the cumin, and about 1tbsp of chili powder. Only saute for about 5 minutes, this just unleashes the flavors. This is where the "dump recipe" comes into play. Dump this and remainder ingredients into a crock pot and let it cook for 6-8 hours. 

This was right after my "dump"...sounds wrong on so many levels!
But it's so pretty!

My advice:  Start with the measurements given, taste test along the way and add to if necessary. If you like a spicier chili you might need another tbsp of chili powder. I added a dash more chili powder, garlic, pepper, salt, and cumin as I went along.

Possible add ins: carrots, corn, celery, potatoes, yellow squash, other dark leafy greens.

This is what it looked life after about 5 hours. MMM!

This recipe is VERY clean, high in protein, and very low in calories, yet with the amount of fiber it holds it will fill you right up! Not to mention it will warm you right up too!

My husband and I love to run together. We both run better when we run together- we push and motivate each other to go harder, and go longer...seeing as he is about to leave we are trying to get in as many runs as possible. We pulled a 5 miler the other evening, then came home to this wonderful high protein chili. It was AWESOME! No body else who we served it to is a vegan, but I didn't get a single complaint about there not being any meat or not enough substance. Instead I got the remarks: "this is the best chili I've ever had". Point being: RUN (and find a good running partner), and try this chili out NOW!

Enjoy!

Simply-Healthy-Nikki

Banana breakfast(S)!

Before I was a health nut...(I accept the fact that that is what I am)...on the rare occasion that I actually ate breakfast, it was usually something revolving around bananas. A banana is a quick grab and go food, but it also compliments just about any breakfast food beautifully. This week I've made several breakfast worthy goodies that all revolve around the banana. Although these can be made and consumed any time during the day, I prefer these meals at breakfast due to their high (but clean) carb count. Carbs should be consumed in higher amounts during the earlier hours of the day, then tapered off as the day progresses. If you consume crazy amounts of carbs late at night when your body is slowing down and preparing for bed, you will not be able to spend all that consumed energy, thus it will inevitably be stored for later use (as fat). 

Before I unfold my many banana recipes... here are a few things to know about the good ole banana:

They contain 5 times the amount of Vitamin A and Iron than an apple, and 3 times the amount of phosphorus. 

They are also super rich in potassium, which is kind of common knowledge, but do you know what potassium does for the body and why it's so necessary? Potassium is vital for circulatory health. It helps the circulatory system deliver oxygen to the brain, as well as regulates blood pressure, heartbeats, and water balance in the body. 

Need a happy pill? Eat a banana! Why? Because tryptophan is also found in bananas, which actually helps relax the brain so you feel happier. The amount of B6 they contain can also help regulate your blood glucose levels and stabilize your mood (particularly during that oh so friendly time of the month).

The special fiber in bananas regulates bowels, and even neutralizes acidity and can help treat and prevent ulcers and other irritated bowel symptoms. The high carb and natural sugars creates a natural energy without the sugar crash. They contain so much energy, in fact, that 2 bananas is enough energy to sustain the average person through 90 minutes of exercise! 

Now onto the recipes...are you excited? Because you should be!

I'll start with a quickie first.

Chocolate, banana, peanut butter protein oatmeal:

(Ideal for a post-workout meal)

Put 1 cup of rolled oats into a pot of 2 cups of boiling water.

Add a pinch of salt, 1 tsp of vanilla, 1 heaping tbsp of chocolate protein of chocolate protein of choice, and 1 heaping tbsp of natural peanut butter. I also added 1/2 tbsp of cacao powder but that is optional. Continue to cook, stirring often, under oats are tender and most of the water is absorbed (about 5 minutes). Remove from heat, stir in sweetener of choice, I used raw agave. Slice a banana to top it off, along with a drizzle of almond milk. I also sprinkled a chia seed, hemp seed, buckwheat combination on top for some omega 3's and added protein. Simple and delish, loaded with goodness!

Now onto the next... 

Banana muffins:

Ingredients:

(wet)

1 1/2 c of mashed ripe bananas (about 3 bananas)

2 tbsp flax seed

6 tbsp water

1/2 c coconut oil

1 c coconut sugar

1/2 c unsweetened applesauce

1 tsp vanilla

(dry)

2 c whole wheat or spelt flour

1 tbsp baking powder

1-2 tsp cinnamon

1/2 tsp salt

(add-in)

1/2 c chopped pecans (or walnuts)

Directions:

Preheat oven to 325. Combine wet ingredients into one bowl. Combine dry ingredients into a separate bowl. Slowly pour wet ingredients into dry, mixing until an even and smooth dough forms. Fold in pecans, and allow batter to sit for 5-10 minutes. Fill greased or lined muffin tins and bake for 40 minutes.

Moving right along...

Banana waffles!
I'm usually a innovator and or modifier...but the ingredients list from the recipe from Oh She Glows sounded perfect, and as I always prefer, SIMPLE! And the results were just as flawless. I topped mine off with some raw maple almond butter, pecans, and extra bananas. Can you say YUM!?

My husband went the maple syrup and strawberry route. Can you say YUM, again!?

Now onto my new ALL TIME FAVORITE RECIPE...EVER!!!!!

Oh, and it's SUPER SIMPLE!!!

RAW VEGAN CHOCO-NANA "ICE-CREAM"

Step 1: Peel and freeze 3 bananas in an air tight container (for best result, you want to peel and freeze bananas when the peel is just starting to speckle)

Step 2: Once bananas are frozen, and you're ready to indulge in some guilt-free ice cream...throw your bananas into a high powered blender with 1 tbsp of cacao powder, 1 tsp of maca powder (optional), and 1/2 tbsp agave (again, optional-it's pretty sweet on its own). 

I used my vitamix and had to push and stir the frozen bananas down several times with the plunger. STep 3: Blend until you reach desired creamy smooth consistency. 

Seriously, the texture of this ice cream is beyond perfect. So creamy & smooth!

The possibilities with this recipe are infinite. You could add some raw almond butter for a little nuttiness (like, I need more 'nuts' in my life- PUN INTENDED), or add some berries instead of cacao for a strawberry banana flavor.

I spooned mine on top of a toasted flax waffle with a little agave drizzled on it....You could take this idea a step further and throw this ice cream on top of the Oh She Glows whole wheat banana waffle! 

You can thank me later for all of this amazingness in a single post;)

Happy healthy eating,

Nikki

Pumpkin cookies

In the documentary "Hungry for a Change" it explains how dopamine (a feel good hormone) is released when sugar is digested. And as with other drugs, the more regularly you consume sugar, the more sugar it takes in order to get the same dopamine "high". Which explains why we continue to crave and consume more and more and more of refined sugar as a society. Ever since I have cut out all refined sugar from my diet, I find that I don't crave or even care for super rich, super sweet things. That's not to say that I don't get the occasional sweet tooth, not to mention I love baking. I usually get my sweet tooth fix with fresh or dried fruit, smoothies, and I bake up a "dessert" one to two times a week for fun. But my baked goods are all made from whole, clean, plant-based ingredients. I consider them guilt-free indulgences. They are sweet enough to completely fix my hankering, but not so sweet that it's sickening.

I've been dying to try a vegan pumpkin cookie for a couple weeks now, so I'm excited to report my successful results. You can thank my "healthy" sweet tooth;)

These pumpkin cookies hit the spot this week. And I swear if it's possible they got even better the next day. The texture is enough moisture and chewiness but without being too dense. Very pumpkiny but not too rich, with the occasional chocolate chip to give it the perfect balance of sweetness.

 Pumpkin Cookies:

Ingredients:

(Dry)

1 1/4 c rolled oats

1 1/4 c whole wheat

1 c organic coconut sugar

1 tsp salt

1 tsp cinnamon

1 tbsp baking powder

(Wet)

2 tsp flax seeds in 1/3 c warm water

1 tsp vanilla

1 c pumpkin puree

1 tsp apple cider vinegar

2-4 tbsp coconut oil

3/4 c vegan chocolate chips

Directions:

Preheat oven to 375

Combine dry ingredients in one bowl.

Combine wet ingredients in a separate bowl.

Add the wet ingredients to the dry, mix under well combined. Fold in chocolate chips, then allow batter to sit in the fridge for 15 minutes before forming balls and placing them onto a greased cookie sheet. 

Bake for 12-14 minutes. Remove immediately from cookie sheet and onto cooling rack for 5 minutes. 

Serve warm with a glass of almond milk.

You can even dunk it if you'd like...which I mean seriously, who doesn't LOVE their cookies saturated in milk?!

And because these store well, and taste just as incredible the next day, feel free to double the batch and share with your favorite neighbors over the holidays!

As I stated earlier, one of my cure apps for my sweet tooth is this smoothie right here:

When I picked my husband up from the airport a few days ago I made a run to whole foods for some of the goodies that I can only seem to fin there...which include raw maca powder (click here to find out more about maca) and cacao powder (click here to find out more about cacao). These are both mineral dense ingredients that add fantastic flavor to any smoothie or baked good.

1/2 c almond milk

1 banana

1 c spinach or arugula

1 tsp maca powder

1 tbsp cacao powder

Dash of cinnamon

5-6 ice cubes

(If I'm having this post workout I add chocolate vegan protein powder, either rice protein or sun warrior)

And a just because juice! We had 20 pounds of carrots, and a large paper bag loaded with some local apples we picked...so naturally we made a ton of carrot-apple juice, and just as naturally it got guzzled within 24 hours.

-much peace & love-

Simply-Healthy-Nikki

AWESOME acorn squash!

When the weather begins to change and winter approaches we start to see the beautiful and oh so tasty winter squash popping up everywhere! Squash although all slightly different are relatively similar in their composition of nutrients. Loaded with antioxidants necessary to get through the winter months. Squash has high starch content, which scares some people away, but not all starch is created equal...in fact, carbs and starch are quite necessary. So much, that 50-70% of your daily caloric intake should come from carbohydrates...it's all about finding the right sources of carbs. Squash, in my opinion, tops that list. The vitamin and mineral content makes them a super food. No other food across the globe provides a greater percentage of certain carotanoids than winter squash. They are also insanely rich in Vitamin C and the yet another antioxidant mineral manganese. If you need an immune system boost, winter squash has got you covered! They are a low fat food but they do contain essential omega 3's! The combination of nutrients in winter squash gives them anti-bacterial, anti-viral, and anti-inflammatory properties. They are so perfectly digestible, and actually regulate our blood sugar, rather than spiking it like other refined carbohydrates do. Being a vegan, healthy starch's and carbs are my primary energy source...which means I eat a lot of these super foods! (They are so incredibly delicious that I have no reason to complain about having to eat so much of it!)

Needless to say last weekend I was excited to find 3 pretty acorn squash in my produce basket! Too many possibilities, I'm so indecisive that it makes it very difficult to narrow down my ideas to just 1. I finally went with a very fall festive stuffed squash route. Once you see the ingredients list you'll see exactly why I couldn't resist the urge to make these.

Wild rice stuffed acorn squash

Ingredients:

3-4 acorn squash

1 1/2 c organic wild rice (I use and Organic Harvest Medley from Costco)

4 cups of vegetable broth (I use better than bouillon vegetable base with 4 c water)

1 tbsp olive oil

1 small onion-chopped

3 ribs of celery- finely chopped

2 tsp minced garlic

1/2 c craisins

1/2 c dried apricots- chopped (optional, but HIGHLY recommended)

1/2 c chopped pecans

2 tsp ground ginger

1 tsp cinnamon

dash of ground cloves

salt & pepper to taste

Directions:  

Half squash, and de-seed

Place skin side up on a cookie sheet.

Bake at 375 for 30-45 minutes depending on the size of the squash. You want it soft all the way through to the skin. 

While squash is baking, add oil onion, celery, and garlic to a saucepan and saute for about 5 minutes, then add your vegetable broth and rice, and simmer covered until rice is tender (stirring occasionally). This took about 35 minutes for my variety of rice.

Once rice is done, scoop a some of squash out the center of each squash and stir into rice. You want to leave plenty of flesh in the squash though too.

Lastly, fold in seasonings, dried fruit, and nuts, then spoon into the center of your cooked acorns, as pictured below.

I had a little extra rice, which I served to my kiddos and they gobbled it right up!

I garnished my stuffed acorn squash with a little more dried fruit, pecans, and cinnamon.

Not to toot my own horn, but these are beautiful and incredibly scrumptious! It brought me a taste of thanksgiving dinner early! Perfectly sweet and savory. MMMMMM!

You won't regret making these bad boys, at all!

Enjoy!

Simply-Healthy-Nikki

Stuff me some peppers!

 Oh la la life. It's getting exciting around here. A lot of change going on! My husband accepted a job offer in Florida, which is my home. Born and raised Floridian, but I have really learned to love these mountains, and the culture. Such an active lifestyle exists here, I think Utah is ranked as the 4th most active state out of the 50, and Florida is ranked as THE most depressed state in America. That statistic alone is enough to make me depressed- I am going to miss that support and motivation that the atmosphere here gives me. BUT for all my Floridian homies, I AM BRINGING THIS CULTURE TO YOU! They say dream big, right? Well, my dream is to reverse those stats completely-one city at a time. Let's get people active, let's get them outdoors, let's teach them what "GOOD" food is all about, let's get them exploring past the societies "norms", let's bring the demand for an active healthy lifestyle. WHO'S WITH ME?!?!

My husband will be out there for a couple months without the kids and I, but once I get there I would really like to start holding weekly boot camps, putting together running/walking clubs (for all levels), tennis matches, cycling groups, and possibly even hosting the occasional cooking class in my kitchen. If any of you Floridians would be interested in participating in any of these, comment below and let me know!!! I am VERY aware that starting on an unfamiliar path to health and wellness can be scary without the proper tour guide. I can make your experience comfortable and not so intimidating! If you don't know where to start, I can help! Seriously, all levels welcome. LET'S DO THIS!

Okay, so enough about that...let's get to the goods. These stuffed peppers were phenomenal! So good, in fact, that I made just the stuffing in a large batch to take to our block party the following day. This is an excellent high protein meal, and it is loaded, and I mean LOADED with veggies of all varieties.

Quinoa Stuffed Peppers:

Ingredients:

3-4 large red pepper halved lengthwise and deseeded

2 tbsp olive oil

3 ribs of celery finely chopped

2-3 large carrots grated

1/2 small onion finely chopped

2 tsp minced garlic

1 tbsp ground cumin

1 bunch of greens chopped (I used collards, spinach or chard would work too)

1 can of black beans-drained and rinsed

3/4 c quinoa

2 c vegetable broth

about 2 cups of your favorite tomato soup (I used an organic creamy garden tomato soup)

Directions:

Heat oil in saucepan over medium heat. Add onion, celery, carrots, greens, cumin and garlic and saute until veggies are tender and greens are withered. Then add your beans quinoa and 2 cups of vegetable broth, cover and cook for about 20 minutes on medium-low heat, stirring occasionally. 

Once quinoa is tender, add 1/2 c of tomato soup to the quinoa mixture. Stuff your peppers, placing them into a baking dish then pour the remaining tomato soup on and around peppers as pictured below.

Bake at 350 for 30-40 minutes.

An optional add on: I sprinkled nutritional yeast on top of mine before baking.

The finished result. YUMMM. This dish has a very nice southwestern type of feel!

Here is just some inspiration food for thought. Yesterday I went to whole foods in Vegas before picking up my husband from the airport. He flew home for a couple weeks before his new job begins. I was starving and had a hankering for something sweet so I grabbed this raw vegan lemon cheesecake-which was awesome- and when I picked it up to take a bite, I found this wonderful and applicable piece of advice. 

Live life to the fullest. You are in control, even when you think you're not. Fill your life with positivity and your results will be just as positive!

Much love,

Simply-Healthy-Nikki

Blackberry bliss bars!

I've been dying to post this recipe. I've was eating the last leftover bar yesterday and even 2 days later it still sent me spiraling into euphoria! This recipe came about when we got several packages of blackberries last Saturday. After a week of munching on them, and throwing them into smoothies and such we had still only gone through about half a package. Blackberries are such pretty berries, and obviously insanely delicious and nutritious. Blackberries as with any other berry are known for their antioxidants! Anthocyanins are an antioxidant that gives black berries their dark purplish-black color. This powerful antioxidant reduces inflammation as well as destroys free radicals that harm our cells and essentially lead to cancers. High vitamin C along with ellagic acid are also known to be an anti-cancer. The vitamin C, boosts the immune system, maintains healthy skin and eyes, and lowers your risk of heart attack.  They are incredibly rich in fiber as well, which aids in digestion and also helps maintain a healthy heart.  Lastly, the vitamin K found abundantly in black berries supports healthy bones since vitamin K assists in the absorption of Calcium! 

Blackberry Bliss Bars

Ingredients:

2 packages of blackberries

3 tsp cornstarch

1 tbsp stevia

1/2 c coconut oil

1/2 c raw honey or agave

1 tsp vanilla

2 tsp lemon juice

3/4 c whole wheat flour

1 1/2 tsp baking powder 

1 c rolled oats

1/4 c coconut flakes

1/4 chopped almonds (I chopped my own by putting them into a plastic bag and hitting them with a heavy utensil-great way to blow off steam ;))

1 tbsp flax meal (I ground my own flax seeds to make this)

Directions:

Preheat oven to 350
Pour blackberries into a bowl and begin to mash with fork, add cornstarch and stevia and mash until juices unleash and there are few chunks of berries remaining. Set aside.

Combine coconut oil, honey or agave, vanilla, lemon juice, and flax meal in small bowl.

Combine flour, baking powder, oats, coconut flakes, and almonds in a separate larger bowl.

Add oil/honey/flax mixture into the flour mixture and stir until evenly combined.

Press mixture into a greased 9x11 baking dish (or a 9x9 square pan would work too), but reserve 1/2 c for topping.

Then evenly pour your blackberry mixture on top. 

Crumble the remaining 1/2 c mixture as evenly as possible on top and attempt to gently press it down as best as you can.

Bake for about 35-40 minutes, until edges are golden brown. 

It should look a little something like this

Let it cool at least 15 minutes before cutting and devouring.

You know that looks good!

Is your mouth watering yet? Why not give them a try? Guilt-free, clean recipe. Give that immune system a boost before the harsh germ-y winter attacks us all!

This weeks produce basket was bomb...stay tuned to find out what I do with all of this amazingness!

I haven't posted any workout routines lately, but I have a couple super fun ones in the works for your guys..so stay tuned and keep on keeping on.

Eat clean, Train mean, Stay lean.

Much peace and love,

Simply-Healthy-Nikki

Pumpkin pancakes!

I know I've said this before- I LOVE breakfast! Seriously, my favorite meal of the day. I get up extra early so that I have time to 'make' breakfast for myself and my kids after I get home from the gym and before I have to send my son off to school. Fall is getting me in a mood, and so I've been getting all apple crazy on you guys...well there has been a slight shift...now I'm getting all pumpkin crazy! Not a bad thing though, seeing as pumpkins are actually uber healthy as long as they aren't paired with significant amounts of refined sugars...which is why I am here! I'll get you through the holidays without all the unnecessary weight gain if you use my recipes to indulge and just say no to all the extra cookies, pies, and breads that will surely wind up on your door step. Being vegan makes it easy to just say no because I know not only are those goodies laden with sugars that I refuse to drug my body with, but they are also loaded with dairy, which I choose not to consume. So there isn't any thinking involved. I've committed. So draw yourself clear lines now, what are you going to avoid entirely, and what are you going to allow? What are you going to do when you are wanting a treat? Ooooo, ooooo, I know...make yourself some apple crisps, apple oat bars, banana chocolate chip cookies, zucchini bread, or make yourself some bomb-diggity pumpkin pancakes! Seriously though, when there are so many options, why choose the high consumption of sugars, fats, and refined grains that will only make you feel awful in the end, when you have just as tasty, whole grain, nutrition loaded, sugarless options to run with!
I GOTCHYO BACK! (<--totally proper English)

 Okay, back to these pancakes...In my book, pancakes are not at all limited to just breakfast. However, these were breakfast today. I had to modify them a little as I went along because the batter seemed a little runny and not so pumpkin-eeee. The end result was perfect! Less than 100 calories a pop, less than 1 gram of fat, but incredibly satiating! I ate 2 of them over 3 hours ago and I'm not in the slightest bit hungry yet. I even worked out this morning and my metabolism is on overtime, and I'm still perfectly content... usually I'm on my 3rd breakfast by now;).  My bottom-less pit of a son ate 3 of them this morning. The extra perk I got out of making these was not only did I send a very smiley-happy (and healthy) little boy off to school but  I got a "Thank you Mommy for making me pancakes for breakfast, you're the best cooker!" 

Pumpkin Pancakes:

Ingredients:

3 c whole wheat flour

2 1/2 c water

1/2 c non-dairy milk (almond or coconut, I went with coconut this morning)

3/4 c organic canned pumpkin

2 TBSP baking powder

2 TBSP stevia 

1/2 tsp baking soda

2 tsp apple cider vinegar

1 tsp salt

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1 tsp vanilla

Directions:

Mix the non-dairy milk with apple cider vinegar, and let it sit for 5 minutes (this is a buttermilk substitute)

Then mix the pumpkin, water, vanilla, spices, salt, stevia with the milk-vinegar solution.

Slowly add in your flour, baking soda, and baking powder, until well mixed. Let the batter set for 5 minutes, then stir gently and allow to sit for 5 minutes more. Preheat your griddle or pan, medium to medium-high heat. 

I used a 1/4 measuring cup to scoop and pour the batter. Flipping once there are bubbles all over the pancake. 

This made about 16 pancakes.

Instead of just regular syrup, I blended 1 apple (cored), 1 tsp cinnamon, 1/4 c grade B maple syrup, 1 tbsp coconut oil, and blended. I added 1 tbsp of water at a time while it was blending until I reached desired consistency. I slopped this all over my plate with my pancakes, and sprinkled pecans on top!

Seriously, pumpkin, apples, cinnamon, and pecans...all in the same dish? I'm not obsessed with fall flavors or anything.

Okay, so pumpkin is AWESOME. I actually wasn't just referring to the flavor. Pumpkin is super nutritious, and naturally low in calories and fat (again given that it's not paired with serious amounts of icky sugars)! Pumpkin is a powerhouse of anti-oxidant vitamins (A, C, & E). In fact, it features one of the highest levels of vitamin A in all of the cucurbitaceae family, 246 % of our recommended daily value to be precise! Vitamin A is a natural antioxidant that is needed to maintain healthy skin, eyes, and mucus membranes.  Research suggests that it also helps the body protect again lung & oral cavity cancers. Pumpkins are also a good source of B-complex vitamins (folates, niacin, B-6, and thiamin), and minerals like copper, calcium, potassium, and phosphorus. So get your pumpkin fill while it's in season, just do it the healthy way- like by eating pancakes (muahahahah)!

Don't quit, your body will thank you!

Much peace & love,

Simply-healthy-Nikki

Oh, the things you can do with green!

I eat a lot of spinach, it's by far my favorite thing to put in my smoothies if I'm going for a mild flavor. I love Kale too but it has a bolder flavor so I use it often in juices and smoothies when I'm going for bold!

But what about the other dark leafy greens? It is important to have variety in your diet, firstly, because they all contain different arrangements of beneficial key nutrients. So keeping it different increases your nutrients intake. Secondly, you don't want to get bored or sick of the same thing over and over and over...and seriously, why eat the same thing over and over (unless of course you love it), when there is such a broad array of different types of tasty fruits and vegetables available. You can really spice up your life with greens. I don't think I ever really ate any dark leafy greens aside from maybe spinach growing up, so when I overhauled my kitchen and started cleaning up diet I had to learn how to cook them. Luckily, it's not in the least bit difficult to incorporate or cook these suckers! I used collard greens with my spaghetti squash this week, and then incorporated Chards into my vegan Mac n chz creation! Yes, Swiss and Green chard with Mac n chz.... It was shockingly awesome.

I'm feeling generous so I'm going to share both recipes with you in a single post. Yep, I know, I'm the best! BUT the catch is I'm going to make you read the fun nutritious facts first! Dark leafy greens are probably the most nutrient dense foods available. They are a rich source of minerals like Iron, magnesium, calcium, and potassium, while getting a hefty dose of vitamins K, C, E, and B's. The phytonutrients like beta carotene, lutein, and zeaxanthin protect our cells from damage while protecting our eyes from aging issues. Not to mention they also contain small amounts of the oh, so important Omega 3's aka BRAIN FUEL! K is probably the biggest handy helper in these veggies because of how much they contain of vitamin K. K is known to regulate blood clotting, protect bones from osteoporosis, as well as reducing inflammation and preventing diabetes. POWER HOUSE FOODS. Incorporate them on a weekly bases and strive to up that to a daily basis when you can.

So here is the goods, my friends!

The greens themselves are actually cooked similarly in both recipes but are being paired with completely different types of foods which creates crazy diversity.

This recipe can be used for any type of chards, collards, spinach, ect

Sauteed Greens Ingredients:

1 bunch of greens (cut out large center stem if applicable) 

1/2 small onion chopped

2 cloves of minced garlic

1 tbsp olive oil

1/3 cup water w/ 1/3 tsp better than bouillon  (or just 1/3 c vegetable broth)

1 tsp lemon juice

salt & pepper to taste

Directions:

Put all ingredients in a large pan and cook over medium heat, stirring often, until leaves are tender. 

For the spaghetti squash dish, all I did was baked the squash (see directions here) drizzled a little olive oil, salt & pepper on the squash and then tossed the collards with the squash and garnished with fresh parsley and cherry tomatoes.

For the Mac N "Cheeze"

Cook 1 package of noodles (I used brown rice noodles), drain, and set aside. In pot over medium heat combine 1 c daiya vegan cheeze, 1/2 rice or plain soy milk, 2 tbsp vegetable broth, 1 tbsp veganaise (which is a vegan mayo alternative, earth balance 'butter' would work too), Himalayan salt, and pepper. Stir until smooth. Turn off heat, toss in noddles and greens, and voila!

I also want to add my favorite green juice recipe that utilizes Kale. 

2 large leaves of Kale

1 stick of celery

1/3 large cucumber

1 apple

1 pear

1/4 lemon

Enjoy!

{sweet} poe-tay-toe, puh-tah-toe

Not only have I been on an apple kick, but I've been devouring quite a few sweet potatoes on the weekly too. I had some left over baked sweet potatoes from a previous dinner, and was going to make sweet potato hummus with it, but I decided on a sweet potato patty instead. This was super simple, healthy, and  delicious. 

Sweet potato & brown rice burger

Ingredients:

2 c cooked and cooled brown rice (so 1 c dry, cook at least an hour before you plan on making patties)

1/2 small onion chopped

2 baked sweet potatoes (peel off skin once baked, again I used leftovers from the night before but you could bake them whenever you cook your rice)

1 c. whole wheat flour

1 tbsp olive oil

1-2 cloves of garlic minced

1/2 tbsp dried parsley

salt & pepper to taste

Directions:

Preheat oven to 350.

Pour all ingredients into a mixing bowl

Form into patties (if mixture seems a little too dry add a dash of water) and place on cookie sheet.

Bake for about 20 minutes.

And as always, enjoy! 

I served mine on top of sauteed collard greens, just de-stemmed and cooked in a little olive oil, lemon juice, and garlic. Or just toss it on a bun with all of your favorite burger toppings (Avocado and Dijon pairs beautifully with this patty).

Even after baked sweet potatoes, and this sweet potato patty I had a few leftover uncooked sweet potatoes to use up. Some how I managed to dream about what I was going to do with those left over sweet potatoes. True story. Seriously nerdy, I am very aware. And so bazaar...my obsession with food had yet to go so far as to over take my dreams...but alas it has. I need help. Or perhaps not because this dream ended up a very nice reality. Anyways, I dreamt that I woke up and made hash browns out of my sweet potatoes, so guess what I did...woke up and made hash browns out of sweet potatoes. Imagine that;)

They were scrumptious. Parker was grateful for a yummy breakfast, and I was grateful that I was able to send him to school with a belly full of fibrous complex carbs to fuel his body and brain. 

All I did to create this was peel and shred 3 small sweet potatoes, chop 1/4 a small onion, and throw it in a pan with probably about 2 tablespoons of coconut oil over medium heat. Once they began to sizzle I added 1 minced garlic clove, Himalayan salt, & pepper. Stir occasionally until I reached desired texture. Squeezed just a touch of lemon juice on top. Sweet and savory. Because I made these instead my green smoothie I wrapped my hash browns in a large piece of organic Romaine lettuce. NOM NOM NOM. 

I wonder what I'll dream up next!

Thanks to their high nutritional value sweet potatoes are wonderful for your skin, immune system, digestive tract, and blood sugar levels. They can even be helpful in alleviating muscle cramps and tension during times of high stress thanks to the potassium levels. For a few more fun facts read this article.

It's a fall fiasco!

I haven't posted since my previous rant...I guess I wanted that to simmer with you for a bit;)

Totally kidding, kind of. Actually I've just been a busy bee...out of town living it up in Cali for the weekend. You know the usual beach adventures, kayaking, swimming with sea lions, cave explorations... So much fun! And then Monday I was slapped in the face with reality... it was my week to host the rotating in home preschool I do with some of the neighbors first thing in the morning and had to squeeze my workout in at 5 am, laundry and unpacking had to be done, then my daughter had dance class in the afternoon, and my parents had gotten us tickets to see the Disney play Aladdin at the Tuacahn Amphitheater Monday night. So yesterday everything caught up to me- it was like jet lag, I got in my morning workout, and some cleaning then some baking, but didn't quite have enough in me to blog it as well. Today, however, I am feeling almost myself again...had an awesome morning hosting preschool again (in which we Baked some [healthy & vegan, but the kids loved it regardless] Blueberry Banana Bread in honor of the letter B-recipe to come soon), then a 2 mile run with my son this afternoon because he's got a fun run at his school next week, a 5k fundraiser for his school in 3 weeks, then the color me rad 5k with me next month. Now I can finally post my new Apple Oat bar recipe that I perfected yesterday. These are superb...and very fall-ish...as you can probably tell I'm still trying to use up the 50 pound case of Apples we got over a week ago. We've gone through several quarts of fresh made juices, apple crisps, "ant piles" (apples with peanut butter and raisins) with my preschoolers, apple salads, and now apple oat bars, but we still have plenty to spare! Let me know what your favorite recipes are!

This was my first try last week, absolutely heavenly taste but I had to adjust the binding ingredients to get it to hold together a little better.

Apple Oat Bars

Ingredients:

1/2 c coconut oil

1/2 c agave or honey

1 tsp vanilla

1/4 c applesauce

1/2 tsp baking powder

1 tbsp flax meal (I ground my own in the blender)

3 tbsp water

1/2 tsp cinnamon

1 c oat flour (again I ground my own in the blender)

1/2 c rolled oats

2 apples- peeled and diced

a handful or two of pecans or walnuts

Yesterday success....held together beautifully without adjusting the flavor!

Directions:

Preheat oven to 350.

Put flax meal and 3 tbsp of water in bowl first. Let soak just for a couple minutes (I let it soak while I ground up my oats in the blender to make my oat flour). Then slowly stir in the remainder of ingredients adding the diced apples and nuts for last.

Pour into either a greased square 8x8 pan, or a greased 9" round cake pan.

Bake in the oven for about 35-40 minutes. Toothpick test to be sure it is done.

This is what it should look like when it's done, just golden around the edges.

Check out my previous post here to learn about the health benefits of incorporating plenty of apples to your diet. Oats have been proven to have a positive effect on the heart, they are also helpful in maintaining healthy weight, along with blood sugar and blood pressure levels. The phytochemicals in oats act as an anti-cancer. Oats area great source of well balanced protein which everyone can use, but for the athlete the healthy complex carbs combined with this protein can increase performance when consumed about an hour before a workout! 

My boy and I post run today. He's a champ!

If my 5 year old can get out and run 2 miles, you can get up and get moving one way or another. Be an example. Tell that little voice in your head that says "you can't do it, or you're too busy, or you're too tired" to SHUT UP! Nike style- JUST DO IT.