A natural kick with lemon and cayenne!

Guest post by Eve Pearce

Most of us are familiar with that groggy morning feeling. The one usually prompted by our alarm clocks. That dreaded tone, tearing us from blissful slumber, pleasant dreams, and hurling us back into reality before we’re quite ready to face it. For those of us not blessed to live life as one of the ‘morning people’ this is often the most difficult part of the day, usually spent in a zombie like state – which for many people can only be remedied with caffeine. For the more nutrient savvy among us however, it’ll be no surprise that there are other, healthier, alternatives out there to kick start your day. Popular with celebrities looking to detox and lose weight, or your average health-conscious person in need of a cleansing feel-good boost; lemon & cayenne pepper water is the way to go!

To those not familiar with the concept, the idea of drinking water with cayenne pepper each morning might sound unappealing (and if you use too much of the hot stuff, that certainly holds true!) but it’s actually quite a pleasant concoction. More importantly, as most people on the bandwagon would agree – it makes you feel fantastic!

Here’s all you’ll need:

• Around 24 oz. of water
• The juice of ½ lemon (organic is preferable, naturally!)
• A pinch of powdered cayenne (it might take a couple of attempts to get the exact quantity, but what you want is enough to feel the zing, but not so much you can’t drink it)

You can use either hot or cold water, whatever works for you. If you don’t acquire a taste for the cayenne right away, you can always add a teaspoon of honey to sweeten the deal.

The Benefits

For a start, lemon and cayenne pepper are both fantastic for your digestion. Lemon juice especially, it destroys bacteria and as a diuretic it helps your liver and kidneys to get rid of those nasty toxins, cleansing your system. The yellow stuff is also well known for being high in anti-oxidants, as well as containing anti-cancer properties. Being rich in Vitamin C, it’s wonderful for both the immune system and healing, and assisting the body to absorb calcium more easily. When it comes to those groggy mornings, lemon juice is also brilliant for improving concentration, as well as the memory.

Cayenne pepper on the other hand gives your metabolism a good kick when it’s not looking, and is regarded as one of the best fat burning foods out there (a pinch will boost your metabolism by 25% for three hours after consuming it). It’s also a natural appetite suppressant. The cayenne’s source of power is a substance known as capsaicin. Capsaicin is often an ingredient found in over-the-counter arthritis medication, making the pepper particularly beneficial to those with the condition. If that wasn’t enough, it also stimulates the circulatory system and helps to regulate blood sugar. With the numerous natural benefits of lemon and cayenne pepper combined, this quick and simple concoction makes for a powerful health drink – the perfect boost to begin your day with. Surely that beats your morning espresso? Give it a try, you might just feel the benefits!

Fun with #Spring greens + a “Snap-pea” Recipe!

It’s Spring and although we’ve had unusual weather bouts in So California – from the 90′s last week to light rain and cloudy skies, I’ve been shopping with spring produce in mind. One of my favorite spring veggies is snap peas. Sugar-snap peas are so naturally sweet and I can enjoy them lightly steamed or even raw. My 4-year-old girls enjoy pealing them and eating out the little peas inside the pod first (or lining them up to count then popping each into their mouths).

Here’s my Spring Salad with Bulgur, Mandarin and Snap Peas – it’s simple!:

• 1/2 cup of cooked bulgur
• 1 cup of Spring Greens lettuce mixture
• 1/4 cup of snap peas, de-potted
• 1-2 mandarin oranges, sectioned into wedges
• 1 Tbsp *Citrus-Chia Vinaigrette* (see recipe postcard below)

On a bed of Spring Greens, place a scoop of cooked bulgur, add mandarin orange wedges, toss on peas and drizzle on vinaigrette. Lightly toss and enjoy!

Q: What foods do you enjoy during Spring??

*Citrus Chia Vinaigrette:

Happy Earth Day! Spread the Word.

It’s Earth Day! Take some time to smell the flowers!

That’s Ailish who picked these flowers from our front garden. We inherited some roses and other aromatic beauties when we moved here. We do plan to start our own garden in the near future! : )

Today I’m going to be enjoying a nature hike in the beautiful Griffith Park. I love this park for many reasons. Here are just a few:

• A family walk. I enjoying walking with my husband and 4-year-old twins through the path to the playground where they can enjoy the slide, some climbing and the sand they keep bringing home. Yes, that sand just never seems to escape the shoes before it winds up all over my car or in a pile in the gym where they’ve taken off their shoes for their yoga or ballet class. Forgive me, I’ve been working on this and yes, they do empty their shoes before we leave, but somehow that sand keeps sneaking back in.
• A fun surprise. The delight on my girls faces when that anonymous person dresses up the Bear statue marking the entrance of the Fern Dell section of the park.
• A good stroll. I can enjoy the fresh air, the nature and some “me time” after I drop my kids off at preschool.
• Exercise with friends. Lately I’ve been hiking up Mount Hollywood with some friends. What a great way to stay motivated and on track.

It’s Monday! I’ll be trekking through the park and onto my hike  - enjoying the fresh air, the trees, the crunch of the dried leaves, the birds, the squirrels and finally the grand view once we make it to the top.

Q: What will you be doing to celebrate Earth Day?

Nutri-Savvy Granola Crunch!

I must admit, I’ve had a bit of an obsession lately with granola. If you’ve already seen my Nut-free Granola base and Coco-Loco Granola recipes, you might note that the base is very similar, just some variations spices and amounts of ingredients. Sans the cocoa, I’ve pretty much fine-tuned my base with this latest recipe. Here it is with some mix-ins I think you’ll enjoy!:

RECIPE

Nut-free Granola Base

• 2 cups oats
• 2.5 TBS melted coconut oil
• 2 TBS coconut sugar
• 3 TBS coconut flakes
• 1/2 tsp of star anise
• 1/2 tsp cinnamon
• 1/4 tsp vanilla
• 2 Tablespoons of prune puree (or applesauce)
• pinch of sea salt

Mix-ins

• 1/4 cup of toasted unsweetened coconut flakes
• 2 Tbsp of dried cranberries
• 2 Tbsp of chopped toasted pecans

Mix together coconut oil, coconut sugar, prune puree (or applesauce), and spices. In a separate bowl place 2 cups of oats. Thoroughly mix wet and dry ingredients until oats well coated. Note: I like to refrigerate to get in some clump for some yummi-licious texture appeal.

Bake at 375 degrees for 10 minutes. Don’t overcook. Turn off the oven. Toss with a spatula. The residual heat will toast the underside and make it crisp. Remove when lightly toasted brown and let cool.

Note: Adding a Tablespoon of soaked flax seeds (wait until it forms a gel) will help bind the granola so it forms crunchy clumps of granola-liciousness.

Nutritional Info. (per 1/8 of recipe):

Start Your Morning with a Zing: Lemon & Cayenne Pepper Water

I always grab a glass or two of water first thing in the morning. It is so important to hydrate throughout the day and if I start off well, I am more likely to commit to my hydration needs. Recently I’ve been drinking water with mint, lemon and cucumber slices – it’s refreshing, delightfully inviting, and gives me a spa-like feeling. Eve Pearce has an even more interesting way to perk up your water (and your day). So grab a glass of water, some lemon and cayenne and read on…

Guest post by Eve Pearce

Most of us are familiar with that groggy morning feeling. The one usually prompted by our alarm clocks. That dreaded tone, tearing us from blissful slumber, pleasant dreams, and hurling us back into reality before we’re quite ready to face it. For those of us not blessed to live life as one of the ‘morning people’ this is often the most difficult part of the day, usually spent in a zombie like state – which for many people can only be remedied with caffeine. For the more nutrient savvy among us however, it’ll be no surprise that there are other, healthier, alternatives out there to kick-start your day. Popular with celebrities looking to detox and lose weight, or your average health-conscious person in need of a cleansing feel-good boost; lemon & cayenne pepper water is the way to go!

To those not familiar with the concept, the idea of drinking water with cayenne pepper each morning might sound unappealing (and if you use too much of the hot stuff, that certainly holds true!) but it’s actually quite a pleasant concoction. More importantly, as most people on the bandwagon would agree – it makes you feel fantastic!

Here’s all you’ll need:

• Around 24 oz. of water
• The juice of ½ lemon (organic is preferable, naturally!)
• A pinch of powdered cayenne (it might take a couple of attempts to get the exact quantity, but what you want is enough to feel the zing, but not so much you can’t drink it)

You can use either hot or cold water, whatever works for you. If you don’t acquire a taste for the cayenne right away, you can always add a teaspoon of honey to sweeten the deal.

The Benefits

For a start, lemon and cayenne pepper are both fantastic for your digestion. Lemon juice especially, it destroys bacteria and as a diuretic it helps your liver and kidneys to get rid of those nasty toxins, cleansing your system. The yellow stuff is also well-known for being high in anti-oxidants, as well as containing anti-cancer properties. Being rich in Vitamin C, it’s wonderful for both the immune system and healing, and assisting the body to absorb calcium more easily. When it comes to those groggy mornings, lemon juice is also brilliant for improving concentration, as well as the memory.

Cayenne pepper on the other hand gives your metabolism a good kick when it’s not looking, and is regarded as one of the best fat burning foods out there (a pinch will boost your metabolism by 25% for three hours after consuming it). It’s also a natural appetite suppressant. The cayenne’s source of power is a substance known as capsaicin. Capsaicin is often an ingredient found in over-the-counter arthritis medication, making the pepper particularly beneficial to those with the condition. If that wasn’t enough, it also stimulates the circulatory system and helps to regulate blood sugar. With the numerous natural benefits of lemon and cayenne pepper combined, this quick and simple concoction makes for a powerful health drink – the perfect boost to begin your day with. Surely that beats your morning espresso? Give it a try, you might just feel the benefits!

Morselicious Carrot Cake with a Star Ingredient

I enjoy Mac-n-Mo’s morsels – they are delicately sweet, but not too sweet and contain nothing but wholesome ingredients. With no added salt or sugar (or sugar alcohols), these treats definitely are a “Nutri-Savvy’s Pick“! You can buy the ready-made morsels at health food stores such as Lassens and Erewhon, or make your own using the Morselicious Mix.

Because the mix is so versatile, I often refer to it as the “Bisquick of Good Health”. But make no mistake, there is only quality whole-food based ingredients in this mix and none of the junk. NO salt, NO added sugar, It’s Gluten-Free, GMO-certified and Kosher!

A Baking Experience with Mac-n-Mo’s 

I’ve already used the Morselicious Mix to make my own morsels. It’s easy. Just add water, applesauce or pumpkin puree, and your sweetener of choice (recipe is on the back of the package). They always come out great! Now I wanted to do a little something different. So I decided to make a Morselicious Carrot Cake – well muffins, to be exact.

Below is the yummy Gluten-Free Carrot Cake recipe inspired by glutenfreegoddess.blogspot.com.  Of course I made some revisions, most notably that the “flour replacement” is Mac-n-Mo’s Morselicious mix. I also cut the sugar amount in half. And I used a “star” ingredient – my new fav spice – Star Anise.

I love Mac-n-Mo’s! I highly recommend you try the morsels and the mix. Visit http://www.macnmos.com

Now onto the recipe: 

Morselicious Carrot Cake with a Star Ingredient

Ingredients:

• 1 egg
• 2.5 Tbsp of Coconut oil
• 3 Tbsp + 1 tsp of Coconut Sugar
• 2 Tbsp of applesauce or pumpkin puree (or non fat Greek yogurt)
• 1 tsp cinnamon
• 1/2 tsp star anise (ground)
• 3 Tbsp Coconut Flakes (unsweetened)
• 1/2 cup of Carrots
• 3 Tbsp of Raisins
• 3 Tbsp of Pecans
• 1 cup of Mac-n-Mo’s Morselicious Mix
• 1/2 tsp baking soda

Preheat oven to 350 degrees. Grease and flour coat a mini muffin tin.

Mix egg, coconut oil and coconut sugar together until well blended. Beat in applesauce (or pumpkin puree) and spices. Add Morselicious Baking Mix, coconut flakes, carrots, raisins and pecans. Combine well.

Scoop batter into muffin tin and bake for approximately 30-40 minutes or until toothpick inserted comes out clean.

Top with a sprinkling of cinnamon, anise or pistachio. Enjoy!

 

YIPPEE!! Coco-loco Granola is here! {And it’s great with one of Chobani’s newest flavors!}

So last week I made a yummy granola with a few good quality ingredients and a whole lotta love. I recently re-vamped this one to be slightly more healthi-licious with some flavonoid-rich cocoa. Although, both variety’s are great. And my girls will second that – they keep asking for more.

Today served it on top of the oh-so-yummy  Chobani Bites Raspberry with Dark Chocolate Chips to make little mini “sundaes” for my girls. They ate it right off and dug into the yummy yogurt. Here is Ailish pictured with Chobani. (And BTW, the Chobani Bites are satisfying alone, too.)

Coco-loco Granola makes a great topping for yogurt berry parfaits~

Build your own healthy yogurt berry parfait “sundae” using any of Chobani‘s great new flavors (and fresh fruit if you like) and simple homemade granola like this “Coco-loco Granola” I made (shown below with added Cranberries):

RECIPE

• 2 cups oats
• 2.5 TBS coconut oil
• 2 TBS coconut sugar
• 3 TBS coconut flakes
• 2 tsp of cocoa
• 1 tsp of star anise
• 1 tsp cinnamon
• 1/2 tsp vanila
• 2 Tablespoons of prune puree (or applesauce)
• pinch of sea salt

Melt coconut oil and mix in sugar, prune puree, cocoa and spices. In a separate bowl mix together: oats and coconut flakes. Thoroughly mix wet and dry ingredients until oats well coated. Bake at 375 degrees for 12 minutes. Toss with a spatula. Turn oven off and leave for about hour in the heated oven. Remove when lightly toasted brown and let cool.

Coco-loco Granola Label

ENJOY alone, with meal or with Chobani yogurt!

Q: What combo of nuts, fruits and spices do you enjoy in granola??

March Madness: #NNM, St. Paddy’s, Passover and More!

I LOVE the month of MARCH! On the 13th of March we honored the hard work and passion of Dietitians — Registered Dietitian Day! (And BTW: I received a sweet little gift from California @almonds to mark that special day – you guessed it, sweet, crunchy, versatile almonds and a handy container with healthy snack ideas, too)!! Thank You Amaris Noguera, MPH, RD.

The whole month of March is a celebration of good for you foods and healthy lifestyles – that’s right, we are in the middle of National Nutrition Month (NNM). And to top it off, my birthday is just around the corner. Yes, March 26th, I will adding another candle to my birthday cake. I do hope it’s from Sweet Lady Jane. It’s healthy to enjoy a little indulgence on occasion, in moderation. But in the meantime, I’m enjoying some heart-healthy Chobani Greek yogurt.

In case you missed it from my earlier post, look at the great sampling of new flavors, Chobani sent me! And as you can see, it’s Nutri-Savvy approved!!

I seem to be getting a host of wonderful things coming my way. For starters, as I prepare for a fun, healthy Snack Demo event for Kid Chiropractic on April 13th, I’m please to announce that Chobani will be donating their delightful Greek yogurts and LuciOrganics is providing a wonderful bounty of fresh fruit. Looks like we will be making yogurt parfaits and another healthy-licious snack!! What will it be? Come to my demo and see (and taste):

St. Patty’s Day went well as my family and I enjoyed some Middle Eastern Food, well not your traditional fare, but we all wore green and my girls sported fun, Hello Kitty outfits:

And the end of this month we kick off with our Passover and Easter celebrations. I’m looking forward to my mom visiting us and helping us prepare a healthy, delicious Passover meal. Since Spring Break follows this week, we’ll be celebration Easter next week at the Canyon co-op Preschool. We just boiled some eggs tonight so my girls can help create and participate in an Easter celebration complete with decorated eggs, an easter egg hunt and more. Yay!

Tell us about your healthy choices, your St. Paddy’s day or whatever came your way during this wonderful month!

Nut-free Granola with the Goodness of Coconut and a Star Ingredient

I was itching to bake but didn’t have any type of flour, so I decided to go with a staple I always have, a nutritious whole-grain — oats! Love the versatility of this grain and it’s a great option if you are wheat-free.

My husband had just bought some coconut sugar (palm sugar) on a whim from the Thai market in our neighborhood (he was curious) and my kitchen is well stocked with delicious and nutritious coconut: coconut oil, coconut meat, and unsweetened coconut flakes. So it turned out to be a coconut sweetened treat, with a 6-pointed twist. I only had a bit of cinnamon spice left, so I turned to my spice cabinet and found – star anise (in powdered form).

Star anise, my star ingredient, comes from a star-shaped seed pod of an evergreen tree grown in southwestern China and Japan. It’s distinctive liquorice taste adds a pleasant sweet flavor to food. However, is commonly used in more savory-type dishes including eggs simmered in black tea and Indian curries. A digestive aid, star anise may help cure colic in babies. An extract of this seed, Shikimic Acid, is one of the chief ingredient sin the antiviral Tamiflu drug used to fight influenza. This spice can be found in both seed pod and powdered form.

Nut-free Granola with coconut, cinnamon and star anise:

Recipe: (Makes 8 servings)

2 cups oats

1/3 cup palm sugar

1/4 cup coconut oil

1/3 cup of coconut flakes (unsweetened)

a pinch of cinnamon

1 tsp of star anise

Melt coconut oil and mix in sugar and spices. In a separate bowl mix together dry ingredients: oats, palm sugar, coconut flakes. Thoroughly mix wet and dry ingredients until oats well coated. Bake at 375 degrees for 12 minutes. Toss with a spatula. Turn oven off and leave for about hour in the heated oven. Remove when lightly toasted brown and let cool.

Cal 150, Fat 8g, Chol 0mg, Sodium 35mg, Fiber 2g, Sugar 10g, Protein 2g

Enjoy! I like adding 1-2 tablespoons to my favorite yogurt.

My treat would be using this granola topping on one of the many new flavors of Chobani. I had just received a wonderful bounty via postmaster (on dry ice) the other day. What a yummy treat!! I can’t wait to explore all the delicious new flavors/products. In fact, Chobani is one of my picks (better choices for a healthier lifestyle):

Click “LIKE” or comment if you enjoy Chobani yogurt!!

The Everything Wheat-Free Diet {Book Review}

Finding the time to read a book can be a challenge for any mom of youngsters. With 2 hour blocks of time (or less), cleaning house, prepping meals, and actually getting ready to leave the house can pose its challenges, especially if you are also working from home.

I’m just now sitting down to write this book review and I’ll find myself just barely presentable to greet my day and my kids as the bus driver drops them back home from pre-school – they were picked up at 7:40am (no make-up, a jacket over my PJ’s and a quick top knot in my hair).

Where does the time go? Where does one find the time? Sound familiar?

Consider Lauren Kelly, author of “The Everything Wheat Free Diet,” Nutritionist at The Bar Method Montclair and mom of 3 boys: one in grade school, the other in kindergarten and her youngest who is 3.  She made the time to write a cookbook during the 2 months her kids were out of school. If I can barely get things done while mine are in school, well that is surely something to “shout” about.

What I love about “The Everything Wheat-Free Diet” is that it is not only clear and informative, it is easy-to-read with an engaging, familiar voice. Kelly is an experienced nutritionist, and she also knows what it is to be a mom: the worries, concerns, challenges along with the joys and delights. And while she doesn’t necessarily spell this out – you can read between the lines – you know she gets it.

Kelly discusses real-world challenges and practical solutions to parents of children with wheat allergies, from avoiding exposure at school and kids parties (without the isolation or embarrassment) to the becoming aware of common non-food items such as play dough (yes, it does contain wheat).

Kelly also points out that this diet is not only for those with wheat allergies. She underscores that wheat is found in many highly processed items, and many that aren’t obvious.

You may have heard soy sauce contains wheat. But did you know wheat is commonly found in ice-cream?

She discusses the research concerning wheat and the health benefits of becoming wheat-free. And while she doesn’t preach, Kelly lets you know that if you make a choice to replace the wheat in your diet, it doesn’t have to be a burden nor a bore (nor tasteless for that matter).

This book includes:

• Answers to common questions
• Quick tips and facts
• A thorough list of what to eat and what to avoid
• 300 delicious recipes including snacks, appetizers and meals, including one of my new favorite treats*!
• And a 5-day meal plan!

I was delighted to explore the variety of recipes and choose one to make with my twin girls. Check out the response from these two taste-testers (and they liked it even without the frosting – the way it was intended):

Ailish and Julia O’Connor enjoying Lauren Kelly’s Double-Chocolate Quinoa Muffins, a recipe from her book “The Everything Wheat-Free Diet”

Comment if you are interested in exploring some wheat-free recipes?

Here’s a sneak preview of Kelly’s recipes:

Apple, Walnut, Cranberry and Spinach Salad

Grilled Portobello Mushrooms with Balsamic Glaze

Baby Back Rib with Herb Crust

Corn and Lobster Newberg

Coconut Flour Pancakes

Best Grain-Free Banana Bread Ever

And one my girls and I absolutely love:

Okay, I added the frosting (my girls wanted a “cupcake”). But these muffins are absolutely delicious as is, with or without topping.

Double-Chocolate Quinoa Muffins!

I made these the other day with the help of my twin 4-year-old girls. Each alternatively adding in ingredients and of course they both got a chance to stir not only once, but twice – a sure delight! Then we scooped the batter into mini muffin tins. My girls couldn’t wait to try them.

Since my girls really wanted cupcakes I quickly whipped up a frosting (tapioca starch, coconut oil, fine granulated sugar and vanilla – with a splash of fresh tangerine juice).

The result: Delicious! Just enough balance in flavors, sweet but not too sweet, a little nutty and the right combo ingredients – including cocoa and cinnamon spice making it a scrumptious treat! The quinoa literally disappeared, but its nutritional value surely brings this treat up a notch or two. The texture was perfect – dense but not heavy.

Thank you Lauren Kelly for a chance to review your book and delight in one of your amazing creations!