Kickass Chocolate Almond Cookies

April 8, 2010 at 12:43 am (Healthy Eating)

If pressed to describe myself and list my redeeming qualities, cooking skills would not be on that list. I’ve never really taken to cooking, partly because I could get others to do the cooking for me, and partly because I’ve always pretty much sucked at it.
I do enjoy baking desserts and I think if you’re going to indulge then it is always better to make your own. That way your treats are less processed, have no added chemicals and preservatives and you can control what you put into it. Remember there are always ways to make a recipe more healthy by:
  • switching to whole wheat flour instead of white
  • adding apple sauce instead of shortening or lard
  • adding flax seed instead of egg
  • using high percent dark chocolate instead of more sugary versions
  • replacing butter or oil with mashed or pureed fruit or vegetables like banana, dates, apple sauce, mashed pumpkin, sweet potato, or squash
  • replacing roasted, salted nuts with healthier unsalted and raw nuts like almond, walnuts or peanuts
When it comes to cooking though, as of late, things have changed for me. I have taken charge of what I eat almost entirely. I have become a chef in my own kitchen. Trying out, discovering and  astonishing myself with new recipes that taste good and that are  good for you. Requirements for me are that the recipes need to be something relatively easy to make, shouldn’t take too much time and the ingredients should be few and fresh.
Here are a few new recipes that I’ve made and enjoyed recently. I hope you try one and share with others.
Chocolate Almond Cookies (recipe courtesy of Clean Eating Magazine)
Ingredients:
  • 1 cup unsalted almond butter, stirred well
  • 3/4 cup Sucanat (dehydrated cane juice found in the baking section)
  • 1 large egg
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 3 oz dark chocolate (70% or greater, broken into small pieces)
Instructions:
  1. Preheat oven to 350 degrees. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
  2. Drop dough by rounded tablespoons onto parchment-lined baking sheets. Bake for 10-12 minutes. Remove to a wire rack and let cool for 15 more minutes.

**These cookies are super easy to make with only two steps, are gluten-free, dairy-free and low-sugar (110 cals per cookie, makes 24 cookies). One caveat; they can be relatively costly with almond butter running from $9-10 a jar and you use the entire jar for this recipe. But oh so worth it! Best cookies I’ve ever made. Your loved ones will cover you with chocolate kisses!
Super Easy Lentil Soup

Ingredients:
  • 2 cups vegetable broth (read ingredients and make sure it doesn’t have any added sugar)
  • 2/3 cup each of diced onions, carrots, and celery
  • 1 cup lentils (I use red but you can use any variation)
  • 1/2 cup sliced mushrooms
  • diced garlic to taste, about 1-2 cloves
  • sea salt to taste
Instructions:
  1. Put all ingredients into a large pot.
  2. Bring to a boil then reduce heat and let simmer for about 45 min. stirring occasionally, adding a little water to desired consistency.
**Can’t get any easier than that! My son, who may be the world’s pickiest eater, loves this soup and trust me that’s saying a lot. This soup makes a meal (I like to add in a little milk or sour cream to give it a creamy flavor) along with a side salad and is packed full of muscle-building protein that keeps you fuller longer.
Gingery Quinoa Salad( recipe courtesy of Vegetarian Times Magazine)
Ingredients:
  • 1/3 sliced almonds
  • 2 tsp coconut oil
  • 2 tbsp minced fresh ginger
  • 1 cup quinoa
  • 1 1/2 cup carrot juice
  • 1/2 medium apple, diced
  • 1/3 cup unsweetened shredded coconut
Instructions:
  1. Toast almonds in a saucepan over med. heat until fragrant and beginning to brown, 3-5 min.
  2. Remove almonds, add oil and onion. Saute onion 2-3 min. until translucent, stirring occasionally.
  3. Stir in ginger, quinoa and juice and season with salt and pepper if desired. Bring to a boil, cover and then reduce heat to med-low. Simmer 15-20 min. or until all liquid is absorbed.
  4. Remove from heat. Stir in apple, coconut and almonds into salad. Serve warm or at room temperature.

**This recipe may take a little longer with more steps involved (about 30 min.), but it is very tasty, high in vitamin C and beta-carotene as well as vegan-friendly and gluten-free. A one cup serving is 295 cals and it makes a great meal with a salad or as a side dish. My daughter ate practically the whole dish for lunch and dinner one day so it’s a hit a with teens. I encourage you to try out quinoa– its technically  not a grain but is closely related to spinach and chard.
Check out my daughter’s blog post about it here:http://samwriterchick.blogspot.com/2009/06/best-grain-thats.html

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I’m An Animal And So Are You

April 5, 2010 at 11:08 pm (Badass Training)

Lately I’ve been observing my cats. They beg for attention. They are mammals, and like all mammals, like humans, they have basic needs. They need a healthy diet and good nutrition, like humans. Clean water, a soft place to sleep, physical touch,  like humans. They also have the need for movement. And they  in fact can drive me crazy with this need, this strong compulsion to jump, wrestle, pounce, run, roll and scurry past me like a blur of fur and fury.

And here is where humans seem to differ in comparison to other mammals.  I’ve asked myself: do we, as the human animal, feel the need to move and scurry past each other, a blur of human flesh and Nike shoes? Probably most of us can answer that truthfully the answer would be no; we don’t generally feel the need to move. We don’t usually feel that compulsion.

And why not? Where is the desire to stretch out our limbs, move our muscles until they’re warm and well lubricated that other mammals seem to have? Bending and swooping down on the ground on all fours, the feel of the wind on our faces as we run with long strides, the water slicing through our fingers as we move through the ocean. Our hearts pumping in our chest and our skin slick with salty sweat.

I think we have forgotten we are animals. We have created artificial environments for ourselves, with artificial foods and artificial schedules. We do have a need to move, for if we didn’t we would be dead. But our modern lifestyles allow us to move in the most minimal of ways; relying on cars when we can walk, zoning out in front of the television for entertainment instead of dancing and playing, computers and modern machines for chores and knowledge instead of moving through our world living, exploring, creating, and surviving.

I don’t want to forget that I am an animal. I want to be a cat in the sense that they listen to that need to move that is built into their genetic makeup. Conjointly, they have the need for rest which they do just as intensely as their play. My cats love to go outdoors and stalk through the tall grass and seem to believe that they are still the wild cats from which they originated. They are ferocious in play, wild and free, true to their definition of what makes them alive. And, hey, I’m an animal too, and so are you.

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My Love Affair with Coconut

April 1, 2010 at 2:20 am (Healthy Eating)

Growing up on a tropical island I’ve always been surrounded by coconuts. And I’m not just talking about the people. I suppose I’ve never put too much thought into the importance of the all prevalent palm tree; it sways heavily during a stormy day threatening to shoot a nut or two at a vulnerable window, it bends in the wind and grows sideways allowing one to playfully climb and imagine fantastical games on its limbs, a piece of sticky sweet coconut candy made in school during Chamorro month.

But as for cooking with, incorporating and enjoying coconut and its health properties as a part of my regular diet– well, no, not something I ever gave much thought to. Now I downright relish it! And in fact have even been called out for smelling like a coconut. It’s quite possible am turning into one. Here’s why:

A great addition to a healthy diet

  • The coconut is a  SuperFood! Meaning that it has so many health benefits that to list them would be a chore. But here is an attempt: they are antiviral, antibacterial and antifungal and boosts the immune system. It is a  great source of electrolytes to prevent dehydration, can help you to lose or maintain a healthy weight, reduces your risk to heart disease, lowers bad cholesterol, and improves diabetic and digestive disorders, chronic fatigue, and thyroid functions. It also can increase your metabolism and energy levels as wells as rejuvenate your skin and maybe even prevent wrinkles.
  • Coconut oil is not only delicious but are made up of smaller compounds of fatty acids that are classified as medium-chain triglycerides, or MCT, that are easier for the body to metabolize. That means your body will use this as a preferred energy source rather than store it as fat around your hips!
  • Can be helpful in some cancers and may have some positive effects on immunity and STD’s.
  • Remember: the human body needs fat. We can’t exist without it; its incorporated into our cell membranes, is used as an energy source, it cushions and protects our organs, it makes critical vitamins available to us, its important for sex hormones and is vitally important for human health. Just find the right type of fat– like coconut!
  • Studies have shown that Pacific Islanders and Asian whose diets are very rich in coconut oil are free from cardiovascular disease, cancer and other degenerative diseases.

Can be extremely tasty and versatile

  • Look up coconut based recipes online and take a deep breath. You will be bombarded! I have several favorites but basically I use coconut milk in smoothies, shredded coconut flakes in energy bars, raw cookies, and homemade cereal.
  • I use coconut oil in place of vegetable oil and even in replace of olive oil since heating olive oil can compromise its health benefits. Coconut oil must be Extra Virgin to keep it less processed and therefor more beneficial. Also don’t be afraid of the added flavor– the coconut taste won’t be overpowering, trust me on this. Use it for sauteing vegetables, cooking pancakes, making quesadilas.
  • Use in place of lotion! I use on my entire body, including my face as a great natural moisturizer. Think about it– if you don’t want to put a bunch of crazy chemicals into your body, why would you want to rub it onto your skin; your body’s largest organ?
  • Try purchasing soap and cleansers made of natural coconut oils. They not only will soften your skin and will naturally kill bacteria, viruses and fungi,  but are more environmentally friendly as well. All good stuff!

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How to train effectively

March 4, 2010 at 4:43 am (Badass Training)

In order to really see changes  in your body composition you must place a healthy amount of stress on your body through resistance training. Other factors come into place as well, such as eating the right diet and finding time to rest through sleep and downtime, but these methods alone won’t allow you to see real changes in your body. Regular exercise will benefit all body types whether you’re in need of losing fat or not. Ever heard of skinny fat? You can be skinny either through diet or genetics but you won’t be strong, vital and truly badass without adding lean muscle. And you can do this, effectively, through high intensity interval training.

High intensity interval training, sometimes referred to as HIIT, is superior to other types of training because it allows you to combine three main advantageous aspects for better health including:

  1. a cardiovascular workout to develop a healthy cardiovascular system
  2. resistance training to add lean muscle mass
  3. requires less time to complete within a hectic and busy personal schedule

In other words, in using this method of training you can improve your general overall health to help you to fight illness, have more natural energy and feel better as well as build muscle to burn more calories and look better and, the best part to many, all  in less time; which turns out to be a more stimulating and fun workout that allows you to avoid long, boring cardio!

It is important, however, to start at your own fitness level. If you’ve been sedentary and want to start incorporating regular exercise into your life (kudos to you!) then you’ll want to start with less intensity, duration and resistance than someone who has been currently exercising but wants to take it up a notch or two to see progressive results (you keep on rockin’ your badass self!)

Within this type of training are many variations. Some of them are:

  • timed intervals using different types of resistance including training with dumb bells, kettle bells,  medicine and stability balls, sandbags and your own body weight
  • resistance training with all of the above mentioned types of resistance using a set of number of repetitions and a determined number of set or rounds with little to no rest between exercises and minimal rest between sets
  • sprint intervals either outdoors on a cardio machine for distance or time

Another aspect of HIIT that I particularly like is the great rush of energy I feel after a workout is completed as well as a surge of  happy feel-good love! Whenever I train using HIIT I feel as though I’ve set my day off right and can handle stressful situations with greater ease. I  feel upbeat and energized, ready to face any challenges the day may offer and enjoy life, as a whole, more fully. This attitude is what I call my inner badass and anyone can tap into this source of happiness and inner peace to discover their own inner badass using this method to completely change their outlook on life and self.

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What to eat, what to eat?

March 1, 2010 at 4:42 am (Healthy Eating)

When I first started learning about eating healthy I put a large emphasis on what I couldn’t eat.  I learned to avoid refined flours, high fructose corn syrup, trans fats, and vegetable oils. I stopped buying most packaged foods I had regularly bought in the past. I stopped eating at fast food restaurants. I limited my sugar intake and eventually stopped eating grains altogether. I also stopped eating meat and factory farmed fish.  I even gave up corn tortillas! (okay, for the most part)

So what the heck does that leave me with to eat?

I think that this is what intimidates most people when they first start to eat healthier. It seems as though so many of our favorite foods are not so good for us. We tend to focus on how much giving up these foods will suck and how hard that will be. True, there will be some changes in our diets that have to be made in order to really see some changes in our bodies and eventually in our minds and spirits as well. But learning to eat healthy isn’t all bad. In fact, the adventure in learning about new foods and in discovering what you like that actually is healthy as well as tasty, is a part of finding your inner badass.

In my own personal journey in discovering my “inner nutrition badass”, I have discovered many things. I love nuts and nut butters. That dried fruit can kill a sugar craving. I’ve tried a variety of new vegetables in new ways that I’d never before thought that I would enjoy like kale, asparagus, brussels sprouts, and radishes. I’ve learned that I can get my french fry fix by baking sweet potatoes “fries.” That I love coconut in all its many and glorious forms (coconut oil, coconut milk, coconut flakes.) That coconut milk is super creamy and delicious in both sweet and savory ways and that it is more healthy than I previously thought.  I’ve learned that I love dark chocolate more than milk chocolate! I know, I’m shocked, too!

I also have found many new ways to cook and prepare things. Like for instance I now prefer almond milk to cow’s milk and drink it regularly in a coconut flake “cereal” and in smoothies. But being a ingredient list super sleuth I don’t always like what I see (tapioca and rice starch in particular) and anytime you can make your own, well you should. Or at least try to. So I did. Homemade almond milk. It was super easy, especially if you’ve got the right tools which weren’t too hard to find, and delicious. I’ve also made my own nut butters, energy bars, sunflower and sesame seed “crackers” and ice cream. All very delicious and way more nutritious.

So you see, you can instead focus on new foods and recipes to try when finding your inner badass and becoming healthier.

  • You can choose a day when you’re less busy and can have a relaxing time in the kitchen to play around and try something new.
  • You can become more adventurous in the grocery store or farmer’s market and take a chance on a fruit or vegetable that is new to you and to your taste buds.
  • Look up an ingredient online, for there is  surprisingly many wonderful new recipes that will be sure to delight you. If not, well then chalk it up to experience and then try again. For that is what finding your inner badass is all about.


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