Lemon Coconut Macaroons - A Nourishing Treat

My love for desserts and my passion for nutritious foods are equally matched.  Prior to learning my way around a kitchen, it didn't always dawn on me that I could have the best of both worlds. Desserts didn't always have to be unhealthy, and healthy foods didn't always have to be tasteless. When this "aha" moment hit me around 6 years ago, I decided to get to work. My mission was to create desserts that are not only healthy, but are actually good for you.  Nourishing Desserts was born!

At first it wasn't pretty.  It wasn't even that tasty.  After lots of experimentation, I figured out how to combine key ingredients together in such a way that desserts were moist and delicious. Desserts that I could actually eat for dinner if I wanted.  (just sayin........)

One of the things I learned was about sprouting.  Sprouting is essentially taking a food that is already packed full of nutrients, and multiplying its health value.  Items such as raw nuts and seeds are primed to be soaked.  For this particular recipe, it is not necessary to have the nuts reach complete sprouting stage, but soaking the nuts prior will have extreme health benefits for your digestion. Soaking breaks down enzyme inhibitors and aids in digestion.  It will break down the protein and starches to release the vitamins and minerals and make them more available for digestion.

According to About.com, sprouts are incredibly nutritious; especially for those on a raw food diet. Studies show remarkable levels of B Vitamins, as well as Vitamins C, E and A (up to 15 times the original content!). Some folks refer to sprouts as "pre-digested" food due to this breaking down process in the sprouting stage of life. This makes the sprouts far easier to digest than the original seed, bean, nut or grain. The heightened quantity of enzymes is another factor that aids in their digestion. Sprouts can be eaten at any meal to help the digestive process along and keep raw living nutrition pumping through your blood.

Lemon Coconut Macaroons


In my Seasonal Menu Plans, I feature a Nourishing Dessert each week.  This particular one I was going to save for the Nourishing Summer Menu (to be released on June 1st) but I couldn't wait, it's just that good!

Ingredients:

• 1 cup raw almonds (soaked overnight, drained, and rinsed is best)
• 1/2 cup raw cashews (soaked overnight,drained and rinsed is best)
• 3 Tablespoons coconut oil
• 1 Tablespoon coconut butter
• 3 Tablespoons raw, local honey
• 1 lemon - its juice and its pulp
• Unsweetened shredded coconut (enough to roll your macaroons)

Place all ingredients (with the exception of the unsweetened shredded coconut) in a food processor. When squeezing the lemon juice, ensure all seeds are removed.  Then take a spoon and scoop out as much pulp as you can and place in processor.   Blend well.  (You'll have to open the lid a few times and push down the mixture with a spatula).  When the mixture has formed the consistency of a dough, roll into macaroons.  (mixture will yield around 12-17 macaroons depending on how large you decide to make them).  When formed, roll the outsides of your macaroons in the shredded coconut (on a plate or bowl is best). Place in the freezer to set, around 20 minutes.  Then transfer to refrigerator where they should be stored until eaten.  Lasts up to 4 days refrigerated. 

Enjoy with a cup of tea, a sparkling summer beverage, or on its own.

Be well,

Janelle 

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17 Top Superfoods to Add to Smoothies, Baking, and More!

As more and more of us shop at whole food and health markets and have become aware of the importance of eating clean and organic foods, we are naturally moving towards foods that have the potential to make us incredibly healthy!  Super foods are not new, in fact, they have been around since ancient times.  We are just rediscovering what our ancestors already knew instinctively.

Super foods are natural food sources with a highly concentrated, complex supply of high quality nutrients with the least negative properties.  Marketing is pushing them as diet aids in magazines, billboards and TV. The truth is, however, they are not always low in calories, but for the number of calories present, they are always high in nutrients.  They are an EXCELLENT addition to ANY healthy diet!

Super foods, of course, should NOT be the only part of your diet.  Simply, they can enhance already healthy practices.  Super foods can help nourish the brain, muscles, bones, organs, immune system, hair, skin and nails.  They also correct imbalances in the diet.  The ultimate goal would be to be able to quit taking vitamin and mineral supplements altogether and actually get all of the nutrients that you need from your food.

Super foods include:

• Acai
• Algae
• Aloe Vera
• Bee Products
• Cacao (my favorite, as I'm sure all know by now!)
• Camu Camu Berry
• Chlorella
• Coconut (a close second)
• Goji Berries
• Hempseed
• Incan Berries
• Kelp
• Maca (adds a nice, nutty flavor to smoothies)
• Marine Phytoplankton
• Noni
• Spirulina
• Yacon

Do you use any of these regularly?  If so, which ones?  I'd love to hear.  I use cacao in baking and in smoothies as well as coconut oil in just about everything.  Other favorites in our kitchen include raw local honey and bee pollen, spirulina, and chlorella.  How do you take your favorite super food?

Be well,

Janelle

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Create a REAL FOOD Frozen Treat Kids Will Love!

Blueberry Coconut Frozen Treat

July is National Blueberry Month.  National what?  In 1999 blueberries were declared the nation's fruit for the month of July by the US Department of Agriculture.  I hadn't realized this until I learned that over 90% of the blueberries produced in the world are grown in the U.S., in 35 states, so naturally it makes sense.  We are lucky enough to have wild blueberry bushes in our front yard and they are starting to peak.  I wanted to make something delicious, refreshing, and kid-friendly to honor this fine fruit.  Nothing screams "summer" more than a delicious popsicle!

wild blueberry bush in our yard

I was looking for more than just a run-of-the-mill puree recipe so 'googled' some more creative choices. The blog The Coconut Mama turned up an amazing recipe, and I simply swapped the strawberries she uses with fresh blueberries. Creamy, healthy coconut milk pairs nicely with blueberries and is one of the most healthful and nutritious fats available.  It reduces cholesterol and is a great cure for arthritis and joint pain.  I'll get into more of the benefits of coconut, it's milk and oil, at another time as today's post focuses on blueberries.


What's so amazing about this little fruit anyway?  Besides being incredibly delicious, blueberries have a vast array of health benefits:

1.) Blueberries are full of ANTIOXIDANTS, which have been scientifically proven to reduce the risk of heart disease and certain cancers.

2.) Blueberries are an excellent source of VITAMIN A and C, as well as POTASSIUM, FOLIC ACID, and FIBER.

3.) Blueberries are FAT-FREE, CHOLESTEROL-FREE, and SODIUM-FREE.

4.) Blueberries are an ANTI-INFLAMMATORY food.

5.) Blueberries are low on the GLYCEMIC INDEX.

6.) Blueberries help improve EYE HEALTH and MEMORY.

and the list goes on and on.........

The next time your kids want a frozen treat, think twice about pulling out a store bought popsicle laden with high fructose corn syrup and artificial coloring (banned in most countries except the US, by the way).  When it's so easy and delicious to make your own frozen pops with nourishing calories as opposed to empty, why wouldn't you?  Kids love it, too!

Ingredients:

• 3 cups organic blueberries
• 1 can full fat coconut milk
• 1/2 tablespoon vanilla extract
• 2 tablespoons raw, local honey

Directions:

- Puree blueberries in a blender with 1 tablespoon of honey.

- In a separate bowl whisk together the coconut milk, vanilla extract, and other tablespoon of honey.

- Pour 2 tablespoons of blueberry puree into each popsicle mold.  Then add 2 tablespoons of the coconut milk mixture.  Alternate until you reach the top of the mold.

- Place molds in freezer and let set for about 6 hours.

**If you like this recipe and are interested in others, check out my Seasonal Nourishing Menu Plans.

Child Enjoying Healthy Frozen Treat

Be well,

___________________________________________________________________________________

Are You On My Email List Yet? Join to Never Miss a 

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Sign up for my FREE weekly updates on health and nutrition to keep you nourished from the inside out. Link is below the comments.

If you like this recipe and are interested in others, check out my Seasonal Nourishing Menu Plans.