Harness the Power of Veggies

Here are some recipes for you from a recent dinner.  Cooking healthy is fun!!!

Yummy Beet Tomato salad:

  • Roasted beets diced – (bake in the oven covered at 400 F for 1 hour, the outside just peels right off)
  • Tomatoes diced
  • Basil – lots
  • Cucumber diced
  • Feta cheese
  • Olive oil and balsamic vinegar to taste
  • Salt and Pepper to taste
  • Sprouts are good in there too!

Veggie Stir-fry:

  • Brocoli
  • Portobello mushrooms
  • Vidalia onion
  • Carrots
  • Pumpkin seeds
  • Teriaki sauce (optional)
  • Salt and Pepper
  • Coconut oil and ghee

Melt coconut oil and ghee (clarified butter – see video on how to make it here) in the frying pan, add onions and any spices you like (i often use curry spices like turmeric, ginger, cumin, and coriander)  and of course salt and pepper. Add the mushrooms and carrots next for 5 min.  and then add the brocoli.  Teriaki is a big hit with kids as it has a nice sweet taste.  It only takes a little.  Add Pumpkin seeds at the end!  Enjoy!!!

Tempe:

This is a delicious fermented form of soy that is a lot better for us than tofu.  It is less processed and has more texture and flavor too.

Slice the tempe and put copious amounts of melted coconut oil and ghee on the tempe with salt, pepper, and nutritional yeast (loaded with B vitamins and delicious).  Get it at the health food store in bulk or in spice section.

Bake the Tempe at 400 F for 10 min.  Then flip and bake 10 more min.  Make sure it has enough oil not to dry out!  Delicious!!!

 

Sweet potatoes:

Cook in microwave for 6 min wrapped in paper towel that is damp, or in the oven wrapped in aluminum foil for 45 min at 400 F with your beets.

Add melted coconut oil and ghee, salt and pepper and cinnamon!

Notice how I cook with the coconut oil and ghee (clarified butter)!  These oils are so good and they do well with high heat.  Olive oil should not be heated.  It is good on salads, but it denatures with high heat.

 

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Whole food night recipes 

It was fun to gather with friends last night and share some recipes. My goal was to create some things that are healthy and the kids would love.  It worked.

Cauliflower veggie pizza:

  • One head of cauliflower
  • 2 cups of veggies diced in the food processor (carrots, broccoli, mushrooms, spinach, and cilantro)
  • 1 cup mozzarella cheese
  • 3 eggs
  • Italian blend herbs
  • Salt
  • Pepper

This makes the crust.  Put cauliflower through the food processor add other veggies and then microwave for 8-10 min.  Add in other ingredients and then bake for 10 min on 450F.  Greese cookie sheet copiously with coconut oil or ghee first. Then put mix  on pan and flatten out.  Brush ghee on the top for nice browning.  After 10 min switch to broil and go another 5 min.  Make sure crust is firm.

  • Tomato sauce
  • Feta
  • Sundries tomatoes
  • Artichokes
  • Broccoli
  • Nutritional yeast

Then spread tomatoe sauce on top, add other toppings.  I sauteed the broccoli  first.  Diced the artichokes small, and soaked the sundried tomatos in boiling water and diced those too.  Use whatever toppings you have.   Bodhi likes when I put bacon crumbles on there.

Bake at 400F until the cheese is melted.  10 min

Enjoy!

 

Quinoa veggie cakes and Homemade ketchup

These came out great and were also a hit with the kids.

I cooked 2 cups of Quinoa in chicken stock (bone broth is great for the digestive system) and I added 2 cubes of rapunzel veggie boullion with herbs.

I used the food processor to dice carrots, baby bella mushrooms, beoccolu, sugar snap peas and cilantro.

Next I missed equal amounts of quinoa and veggies together.  I added 3 eggs and 1 cup of cheese, Salt, pepper, and herb blend of spices.

I put coconut oil in the muffin tins and melted it in the oven.  I pulled it out and used a brush to spread the oil around in the tins.  I did one tray of large muffins and one of the mini muffins.

Add the mix and bake at 450F for 10-15 min.

Homemade Ketchup:

This came out delicious.  I am a big fan of avoiding processed sugar.  I prefer to sweeten things with maple syrup, honey or stevia.  I like honey if it is not going to be heated.  It is best to eat honey cold.  Honey and Maple syrup have great health benefits.

  • 1 can of tomato paste 6oz
  • 1 tbsp Dijon mustard
  • 2 tbsp honey raw cold pressed
  •  1/4 c white wine vinager
  • 1/4 c water
  • 1 onion
  • 3 garlic cloves
  • salt to taste
  • 1 tbsp olive oil

Sautee the onion and garlic with ghee.  Add all ingredients into the blender and blend.

Cauliflower Pizza

Cauliflower pizza:
This came out so yummy last night.  I just put the whole head of cauliflower, a few cloves of garlic, garlic powder, and salt in the food processor and ground it down to rice size bits.  I added herbs like oregano, thyme, rosemary and sage.  Then I put it in a glass dish with a lid and microwaved it for 8 minutes. I then greased a cookie sheet with avocado oil and put the mix down and lightly brushed the top with oil.  Then I put it in the oven at 450 degrees for 15 minutes.  I had made homemade pesto earlier in the week.  I dices broccoli,baby bella mushrooms and oinion and sauteed these in ghee.  I soaked sundried tomatoes as well and dices those.  Then I put on the pesto, added the veggies and put feta cheese around!  I put it back in the oven until it was melted.  It was delicious.
Ingredients:
Cauliflower
garlic
onion
broccoli
mushrooms
sundried tomatoes
feta
pesto
Pesto sauce:
basil
nutritional yeast
salt
walnuts
olive oil
parmesan
lemon
Enjoy!!!

Micronutrients! Give your body what it needs with these 11 tips!!

Do you want to have lots of energy, feel deeply nourished by your diet, have a great immune system, and get plenty of good quality sleep?

One key part of creating all of this is to make sure you are getting the micronutrients you need in your diet. Micronutrients are vitamins and minerals that our body needs to thrive. In our foods today there are much less than there use to be.

  • We have depleted our soils with our farming methods
  • We have genetically altered many foods so that we can use pesticides like roundup that depletes the nutrients – double whammy!
  • Our food is often picked before it is ripe and had reached its full potential of vitamins
  • It travels a long way exposed to heat, light, and air losing nutrients along the way
Fenugreek, radish and broccoli mix
Fenugreek, radish and broccoli mix
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Dandelions in front of my flowers. Easy to find right out the door. No spraying of chemicals on these powerful plants for me.
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Variety of super foods. I mix them together so a smoothie or drink is fast and easy to make.

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So here are some tips to give your body more of what it needs.  When your body gets all that it needs, you will optimized your energy, sleep, and health.  Our bodies can heal themselves when we add in the good stuff and take out the bad!!!

  1. Eats Sprouts!!!  Loaded with enzyemes and micronutrients!  Check how and the benefits on my blog post HERE!
  2. Go to the Farmer’s Markets!!  Local produce travels less and will have more vitamins available to you.  Ask your grower if they use pesticides on produce.  For meat and dairy 100% grassfed is the best!!!!
  3. Buy Organic!!!  This is a good way to ensure that your food is not genetically modified ( it doesn’t work the same in your body), loaded with pesticides, hormones or antibiotics.  See here for information from the Environmental Working Group about the most important produce to buy organic and which ones are okay non organic.  Here is the quick list for 2015!!
    • Dirty Dozen –  apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes.
    • Clean 15 – avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes
  4. Eat Your Dandelilions!!!  One of the most powerful sources of micronutrients available to us.  And right out our door.  So lets stop spraying roundup to kill these valuable plants and eat them.  Don’t eat ones that have been sprayed.  Put them in smoothies or salads.  You can also chop them fine and add them into burgers or stirfrys.  Eat the leaves.
  5. Green Powders and Superfoods!!!  According to a recent book I have read called the Micronutrient Miracle, it is nearly impossible to get all we need and 98% of people are deficient.  So add in the Superfoods  Here is what and how!
  • Goji Berries – antioxidants, boost immune system, high in vitamin C, check with Dr. if on blood thinner or high blood pressure medication.
  • Chia seeds
  • Green powder like Vitamix with minerals and vitamins from plants
  • Wheat grass powder
  • Maca powder
  • Hemp seeds – whole or ground
  • Sancha Inchi Powder
  • Ginger

Smoothie Recipe:  I take a large glass jar and mix Vitamix green powder, Hemp powder, Sancha Inchi Powder, Maca, and Wheat grass.  Then when I go to make a smoothie a put in 2 tbsp. , along with ginger, dandelions, goji berries and chia seeds.  Add water. Sweeten with stevia, a orange, a banana or other fruit.

7.  Spices!!!  (Good for Antioxidant, Antiinflamatory, and Weight loss)

  • Tumeric
  • Crushed Black Pepper
  • Cumin
  • Corriander
  • Cinnamon
  • Cloves
  • Nutmeg
  • herbs (Thyme, Oregano, Rosemary)

For an article with more details on spices and there benefits go Here!

Spices can help boost your digestion and health!

8.  Fish Oil, Daily Vitamins, and Vitamin D

  • Check with your health care provider
  • Get a high quality product
  • Make sure there are no heavy metals or toxins

I take a high quality fish oil 2 times a day and vitamin D once a day.  You can also eat wild fish 2 times a week to get the fish oils.  I do both.

9.  Cut out or Reduce Wheat, Soy and Sugar which all can rob your body of micronutrients.  Hard to do I know, but just try it for 3-4 weeks and see if you feel better!!  You may be pleasently surprised and notice your arthritis, autoimmune issues, allergies, etc get better.

10.  Reduce toxins on your body and in your home.

  • Buy all natural skin care products without preservatives.  The Aluminium in Antipersperants in bad for you.
  • Use oil instead of lotion (seaseme, coconut and sunflower oils are good ones).  Lotions are a mixture of oil and water and to mix these there must be preservatives so they don’t go bad.  Apply oil before showering and use a towel after that you can ditch in 6 months.  The warmth of the water help drive the oil deeper.  No need for soap.  Or apply oil after the soap.
  • Avoid Sodium Laryl Sulfate in shampoo’s, conditioners, and soaps which is irritating and carcinogenic.  See article.
  • Avoid chemicals in your cleaning products.  I use soapy water or a spray bottle with water and essential oils like thyme, lemongrass, lemon, lavender, etc.  They smell nice and have antibacterial properties.

Reducing toxins in your life will make you feel better and allow your body to thrive as it should!  Our bodies use micronutrients to eliminate toxins and they can easily get used up when we have lots of toxins in our lives.  And this includes stress!  So relax, do yoga and breath!!

11.  Avoid Processed Foods and Trans Fats – Processed foods have been altered by chemicals and are hard to digest, and do not have very many nutrients.  This includes fast food chains, and any food that can sit on a shelf for weeks.

Do you feel deeply nourished by your diet?  Could you use more energy?  Want to feel better, maximize your physiology, and sleep better?  Lets have a conversation and go deeper into your health and goals!  Contact me soon!

Or email me at winslowpassey@gmail.com!!

Check out our Women’s Yoga Leadership Retreat coming up!!!

Growing sprouts in 3 easy steps, Plus: 5 health benefits of Sprouts

I just moved to Chamonix with my family for 6 weeks to be here while Todd is guiding in these beautiful mountains.  I am glad that I brought some of my favorite things to sprout.  I did not bring any mason jars or trays so I used what I had available here.  What I have noticed about growing sprouts is that it is easy!  And it is forgiving you can do almost anything and they will grow.  Just give them some water.

Here is what I brought:

Lentils

Sunflower seeds

Mung beans

Buckwheat

Pumpkin seeds & Almonds – Just soak for 4-8 hr and then dry on a towel and eat

3 Easy Steps to Sprouting

1.  Soak overnight in glass jar

2. Drain and Rinse

  • Leave seeds in jar, or you can put them in a bowl, or on a plate.  The plate method is great for small seeds.  Place a paper towel under and above the seeds and this makes for easy rinsing.

3.  Rinse 2 x’s a day

 

It really is that easy.  Give it a go. Enjoy!!!

There are some differences depending on what you are sprouting.  Almonds and pumpkin seeds I just soak them for 4-8 hr and drain the water and then eat.  It sprouts on the inside.  You will not see anything different but they will be softer and full of extra power once they sprout.   Mung beans, buckwheat, sunflower seeds are ready when you get 2 leaves.  Lentils I begin eating from the time I see a sprout shouting out.

5 days out
5 days out
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Starting on left: Mung beans day 1, Lentils day 1, Mung beans day 5, Buckwheat day 5, Sunflower in bowl day 5.

 

Here are some health benefits of sprouts:

1.  High in Micronutrients!

Vitamins like K, A, C B1, B6 are abundant when the seeds, nuts, beans or grains sprout.  Minerals are high as well like Iron, Calcium,Phosphorous, Magnesium, Potassium, and Manganese.  Most beans increase Vitamin A by 8 times when sprouted.

2. Omega 3’s, Fiber and Folate

Fiber helps escort toxins and fats through the digestive track, and slows the sugar breakdown to protect from insulin spiking.  This is great for weight loss and your metabolism.  Omega 3’s and Omega 6’s need to be properly balanced.  Processed foods and vegatable oils are high in Omega 6’s and with consumption of these foods you are likely to have too high Omega 6’s.  In one study:

  • The omega-6 linoleic acid group had a 17 percent higher risk of dying from heart disease during the study period, compared with 11 percent among the control group (those who did not receive any particular dietary advice)
  • The omega-6 group also had a higher risk of all-cause mortality

See article here!

3.  Enzymes

When the seeds spout inside it releases the energy of life.  The seed lays dormant and protected until you sprout it and then its power is alive.  Experts say that the enzymes are 100 times more than in uncooked fruits and veggies.
Read more:

4.  Protein

The proteins change when you sprout as well increasing the availablity to us.  They can contain up to 35 percent protein. Sprouted kidney beans have 8 grams per cup.  When added to a grain like quinoa, amaranth, or rice or couscous you can get a complete protein with all the essential amino acids.

5. Weight Loss

Sprouts are high fiber, low calorie and loaded with goodness for you.  When you give your body the nutrients it needs then you will not crave unhealthy foods like sugar and processed foods as much.  The fiber in sprouts helps your digestion and balance of sugars.  They help you feel fuller longer and are easy to breakdown in the body.

 

 

How to make Almond Milk

Making Almond milk is easy and fun.  It may save you a little money and it definitely saves lots of waxy cardboard cartons from going into a landfill.  Almond milk taste great on cereal and in tea!

Here is the recipe I use:

  • 2 cups soaked almonds – soak for at least 4 hrs or overnight, rinse and drain
  • 1 tsp almond extract – vanilla extract is good too
  • Sweetner options:
  1. 1-2 tbsp of maple syrup, agave nector or honey
  2. 3 mini spoons of stevia
  • Pinch of salt

Place ingredients in blender along with water close to the top.  Blend for 1 minute.  Strain through a nut bag!  I found a nut bag on amazon for $7.  Almond milk will settle so stir before serving.

You can use the left over almond meal to make cookies or bread!