Perfect Grain-Free Brunch: Silver Dollar Almond Pancakes

Almond Flour Pancakes - Paleo Friendly!

(this post was originally featured in MindBodyGreen)

We love pancakes on a lazy weekend morning, but not the heavily processed version that raises blood sugar and causes a crash not long afterward. Rather, we make ours grain-free with almond flour for a healthy dose of nutritious polyunsaturated fat. High in protein and low in both carbohydrates and sugars, almond flour is a good alternative for baking as it still produces a "fluffy" consistency.

Keep Reading and Get the Recipe!


Be well,

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

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Summer Fruits and their Health Benefits

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling, and are great for those who are over-stressed and over-heated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie, or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Refer to past post on Dirty Dozen, Clean 15.

Here are a few summer fruits and their health benefits:

• Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
• Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
• Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
• Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
• Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
• Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Fruit Nut Smoothie

Prep time: 5 minutes

Yield: 2 servings

Ingredients:

1 banana

1 cup coconut milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

Directions:

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

What's your favorite summer fruit smoothie?

Be well,

Janelle

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

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My Proven Method to Satisfy Your Ice Cream Craving

When people ask me what my favorite food vices are, there are always two; a good quality dark chocolate and ice cream.  While the first one can actually be good for you if you read your ingredients carefully, as outlined in this post, the latter, well.......ice cream is ice cream.  Dairy, fat, and loads and loads of sugar. Yet, I LOVE IT.

We live down the road from one of the best home made ice cream shops in Massachusetts.  Voted Best of Boston a few years in a row, it is difficult to resist!  What makes it even more difficult is the fact that I drive by this place EVERY SINGLE WORK DAY.  Temptation ensues.

When the temperature gets really hot, and the ice cream craving strikes, I realize that what my body is really craving is the cooling sensation and texture of the ice cream rather than the actual product itself. With a quick do-it-yourself nourishing dessert, you can actually trick your body into thinking it's getting the real thing.  The key is in the texture and the temperature.

Home Made "Ice Cream"

You can make a home made soft serve "ice cream" with just a few simple ingredients and your food processor:

• 1 Frozen Banana per serving
• A splash of Almond or Coconut Milk (around a tablespoon)
• Toppings of Choice

Faux Ice Cream Base

It's very important that the banana you use is completely frozen, otherwise you will end up with mush .

• Place the frozen banana in the food processor.  
• Add a tablespoon of the almond or coconut milk. 
• Blend

That's it!  You'll want to keep checking to make sure that the banana has the consistency of soft serve.  If it appears too chunky, add a bit more of your almond or coconut milk and process until smooth.

I typically make mine with a tablespoon of raw cacao powder for a chocolate ice cream.  Or my other favorite choice is to top with dark chocolate chunks for a twist on chocolate chip.  Of course there are so many other things you can do such as add strawberries in the banana base or on top, the same with cherries or other fruit of choice to make it uniquely yours.  Optional:  for a decadent twist, try adding almond or other nut butter to the base.  I prefer walnut butter for this recipe.

Raw Chocolate "Ice Cream"

While I certainly indulge from time to time with a delicious home made ice cream from my favorite stand (and my kids do too!), I can satisfy my cravings for ice cream with a delicious impostor on the nights of the week where having an ice cream isn't an option.  I live by the belief that moderation is the key to healthy living.  That means all things healthy, and not so healthy too.

After all, summer wouldn't be summer without the experience of a treat from the ice cream stand every now and again to take in the warmth and joy that summer has to offer.  Wouldn't you agree?


Be well,

Janelle 

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

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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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Money Saving Tips - Produce TO NOT Buy Organic

Spring Produce

Finally, it IS and FEELS like Spring!  I love being out watching spring sports and everyone in their yards spring cleaning inside and out.  Folks are trying to shed their "winter coats" and are prepping their soil for gardening.  It's also the time of year when people are trying to make a more conscious effort to get into shape and de-clutter their bodies from the winter hibernation.  Vegetables and fruit are often on top of mind!

As a Nutrition Coach, naturally I recommend local, organic, and seasonal produce where possible.  I often hear from my clients that the cost of organic food can be too overwhelming.  Until the food industry changes, I agree!  I share this sentiment.  I'm a Mom first and foremost running a household like you on a budget.  I can't and don't buy everything organic, but I do adhere to certain guidelines based upon my research of where I can and cannot make concessions.

Lucky for us, there ARE some things we can do to ease the cost of organic; one of those things is to recognize that not ALL of your produce needs to be organic.

The Environmental Working Group has deemed something known as "The Dirty Dozen" and "The Clean Fifteen".  Based off of the toxic load of pesticides sprayed on produce, some have much higher concentrations of pesticides and others are negligible.

Remember, eating conventionally grown produce is far better than eating no produce at all.  To reduce your toxic load, make sure that the ones found on the dirty dozen list are the ones that you always buy organic.

The Dirty Dozen:

Strawberries are one of the "dirtiest" crops

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Nectarines
• Peaches
• Potatoes
• Spinach
• Strawberries
• Sweet Bell Peppers
• Kale/Collard Greens (and other dark leafy greens)
• Summer Squash (plus other squashes)

On the contrary, here is the produce you can feel good about saving a few dollars on and buying conventional. The least amount of pesticide residue will accumulate in the skin and flesh of these choices:

fresh asparagus

The Clean Fifteen:

• Asparagus
• Avocados
• Cabbage
• Cantaloupe
• Sweet Corn (make sure non-GMO)
• Eggplant
• Grapefruit
• Kiwi
• Mangoes
• Mushrooms
• Onions
• Papayas
• Pineapples
• Sweet Peas (frozen)
• Sweet Potatoes

Other produce and veggies NOT found on these lists are somewhere in between.  Use your best judgement on those.  (a good rule of thumb I go by is anything with a hard shell is most likely least contaminated and anything vine-grown probably is contaminated).

For example, this chocolate avocado pudding was NOT made with organic avocados, but this Strawberry Vinaigrette WAS made with organic strawberries.

Did anything on these lists surprise you?  Will this alter your buying habits of produce in the future? I'd love to hear from you.

If you'd like to learn more about Janelle and Perfectly Nourished, please visit our website.

TIP:  The Perfectly Nourished Seasonal Menu Plans reminds you of these choices within the shopping list and recipes, among with other helpful health tips along the way!

Be well,

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3 Spring Cleaning Tips for Body and Mind

"You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present."  -Jan Glidewell

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.

Try these three ideas:

• For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

• To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. 
  Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. 
  Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.  You don't have to invest in a crazy cleanse program with supplements and shakes.  Skip all of that.  Simply, start making a conscious effort to add more fruits, vegetables, water, teas and soups into your daily diet.

• While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

Food Focus: Greens

Swiss Chard

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.


Recipe of the Month: Shiitake and Kale
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:
1/2 pound shiitake mushrooms
1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of salt

Directions:
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.


Looking for more inspiring recipes?  Check out our Nourishing Spring Menu Plan!

Like what you see and want to learn more?  Please visit our website

Be well,

Janelle

5 Ingredient Vinaigrette

Spring is in the air and with it comes the promise of gorgeous and delicious spring and summer salads.  Many people eat salads with the best of intentions, but ruin their healthful creation by piling on gobs of unhealthy dressings.  Even those so called "lite" dressings, which may be low in calories, are chock-full of ingredients that are detrimental to your health.

store-bought processed dressing

Here is an example of a popular Italian dressing. First ingredient - canola oil! This is NOT a healthy oil. It causes low-level inflammation in the body, a precursor to disease.  Not to mention the other harmful ingredients such as monosodium glutamate (msg) and polysorbate-60.




What most people don't realize is how SIMPLE and DELICIOUS making your own, healthful salad dressings can be!  Below is a recipe for a home made, simple, 5 ingredient  spring strawberry vinaigrette made with all fresh, real-food ingredients. So simple to make, takes no more than a few minutes with just a few basic ingredients.

Spring Strawberry Vinaigrette

- 6 organic strawberries (medium)
- 1 small shallot or 1/4 white onion
- 2 1/2 tablespoons balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 1 teaspoon raw, local honey

Remove stems from strawberries and cut in half.  Place in a food processor or VitaMix.  Chop the shallot or onion and add to strawberries.  Next add the balsamic vinegar, olive oil, and honey.  Mixture should look like this pre-mixed:

dressing ingredients pre-mixed

Blend.  Poor in mason jar.  Voila!  Delicious home made vinaigrette to be served on any salad or used as a dip for veggies.  Makes 4 oz.  Keeps for a week in the refrigerator.

strawberry vinaigrette dressing

Olive oil is an extremely healthy oil in its uncooked state, providing loads of healthy omega-3's.  It is also rich in polyphenols which has anti-inflammatory properties (the very opposite of canola). That said, olive oil is not suited for medium or high-heat cooking as olive oil has a very low smoke point. Save your olive oil for dressings and marinades like our nourishing spring strawberry vinaigrette.

For your strawberries, it is EXTREMELY IMPORTANT that you choose organic.  Strawberries are on the "dirty dozen" list of one of the foods most highly contaminated with pesticides.  There are 54 pesticide residues confirmed by the USDA found on conventional strawberries, many being known carcinogens and neurotoxins.  Pesticides cannot be washed off of foods.  They are found in the meat of the fruit or vegetable.

This simple Spring Strawberry Vinaigrette is one of the recipes found in my Seasonal   Nourishing Spring Menu Plan. All of the recipes found in these plans are just as simple and nutritious as this dressing.  Full details here.  Weekly shopping lists provided and delivered straight to your inbox!

Be well,

Janelle

Interested in learning more?  Please visit my website.