Digestion

Digestion can be such a tricky thing. There are so many things that we are allergic to or have an intolerance to that mess with our digestion process. But consider the basics: God made our bodies to function well when used the way He intended. I'm not a medical person so this will sound very simplistic, but here goes:

Our stomachs have an entrance and an exit. When food is coming into the stomach (from the top) the bottom exit door (at the bottom of the stomach) is closed. That way the food is trapped in the stomach long enough for it to digest the food before moving on to the next station (about 3-4 hours). Each time we eat something (and open the top door) that food has to digest before the exit door will open. When we continue to eat between meals, that food that we ate in the morning could still be there in the evening, creating gas and bloating. We eat late into the night and then lie down to attempt to sleep. Your digestion has been working hard all day long and will have to continue to work into the night. We wake up tired and feeling worn out, only to start the process over again.

We have enough to deal with without sabotaging ourselves. Give your stomach a break between meals. Learn to recognize the hunger - thats a good thing.

Corn Chowder - Healthy Version

I probably shouldn't say "healthy" until after you taste it, because that often puts people off from trying something. This is really a good corn chowder!

Corn Chowder – Vegan GF

1 T. Olive Oil

1 green onion, chopped 

1 small yellow, white or red onion

2 c. peeled, seeded and diced butternut squash* 

2 red potatoes, scrubbed, peeled, and cubed

2 cloves garlic

1 (15 oz. Can) coconut milk

2 c organic frozen or fresh white or yellow corn 

¼ c chopped fresh parsley

¼ t. ground cumin

1 c. water                                                     

1 t. sea salt

¼ - ½ t. freshly ground black pepper

½ t. curry powder (optional)




Heat the oil in a large stockpot. When the oil is hot, add the green onion, onion, and butternut squash. Cook for 4-5 minutes over medium heat. Add the potatoes and garlic, and continue to cook until the potatoes and squash are beginning to soften, 6 to 10 minutes. If the veggies stick to the bottom of the pot, add a drip of oil. Add the coconut milk, corn, bay leaves, parsley, cumin, and water. Simmer, covered, until flavors blend and the potatoes and squash are cooked through but not mushy. Season with salt and fresh ground pepper. If you prefer your chowder thinner, add a little more water. Add the curry powder to each bowl if wanted.




*You can bake the squash before cutting.




You can use pumpkin instead of butternut, but I think the butternut gives it that sweet taste. 

Broth

I used to just go out and buy vegetable broth whenever I needed it, but then I started reading labels. (Reading labels does make life more complicated, doesn't it?) Every broth I checked had MSG in it. Usually in the form of "Yeast Extract".

Now I make my own broth. It is very easy. While preparing a meal, I keep a bowl handy to put all my scraps - wilting greens, the outer leaves, onion peels, garlic skins, the skins and stems, the parts we cut off of vegetables that we don't eat. They are all filled with nutrients and flavor. I keep a gallon sized ziplock baggie in the freezer and keep adding to it until it is full. A baggie full will fit into an Instant Pot or slow cooker.  Cover them with water, season, if desired, and cook them down for a few hours. When it is cooled, strain off the broth and put it into smaller bags (I use 4 cups in the quart size bags) and freeze. Now you have vegetable broth on hand whenever you need it - WITHOUT THE MSG! You can even toss the cooked vegetables into your compost pile. Nothing wasted!

You can do the same thing with chicken broth. Don't throw away the carcass of that poor bird (organic, range free, hopefully), throw it into a pot of water and cook it to death. The meat will fall off the bones. Cool.
Strain the broth off into quart baggies and you have chicken broth without the MSG. Be sure to mark the bags because you won't remember what is in it!

Since I hate to give you a recipe without the solutions, I hope this helps. Go ahead and make it up because next week I will give you a recipe calling for vegetable broth.

Be sure to label your bags because I promise you, you will forget what is in there!

Rice Milk

I wanted to have some cereal this morning, but I was out of plant milk. I don't like eating it dry so I got creative. I had some left over brown rice in the frig. I put about a cup of rice into the blender, added about 2 cups of water and blended until it looked smooth. I poured it through a sieve into a jar and had rice milk!

As I am my grandmother's granddaughter, I couldn't just throw away the thick rice goo that was left. I tasted it and it was very much like the Bob's Red Mill Creamy Brown Rice Farina (which I love). So that went on my cereal as well.

I am thinking that this creamy rice farina would make an excellent baby food. No chemicals, less processed than the purchased kind. And it took literally one minute to make from left over rice. Sometimes we just overthink things and make them more difficult than they need to be. Practicality is so simple.

Aquafaba Chocolate Mousse

I was looking for a replacement for eggs. I have recently been trying to be vegan. It's not as easy as it sounds. I have always been a vegetarian, but have relied on diary and eggs for many foods. I stumbled onto an article about egg replacements (https://www.plantbasednews.org/post/vegan-plantbased-amazing-vegan-substitutions-eggs). I try to stay away from processed foods, so wanted natural whole food options. This article provided both. I knew about bananas, chia seeds and flax seeds, but had never heard of aquafaba. It is simply the liquid from cooked chickpeas (garbanzo beans) with a fancy name. Actually it can be any bean, but I think they recommend chickpeas because they have the least amount of flavor. I wonder what would make someone think whipping bean juice would create meringue! My mind would never have gone there. 

Whipped Chickpea Water

This article claimed you could whip this liquid and have egg white results. I was very skeptical. But it worked! It almost tasted like a meringue. I was still skeptical that it could be made into anything.  So I tried this very easy Chocolate Mousse recipe. After it was very cold, it had the consistency and flavor of a really fluffy chocolate mousse. I was impressed. I am now ready to explore other aquafaba recipes. You can simply open a can of chickpeas and use that liquid, or cook your own from scratch and use the water from that. It will have the consistency of egg whites. Good luck, let me know how you go.

Chocolate Mousse

INGREDIENTS

the liquid of 1 can of chickpeas (around 125ml)

100 grams dark chocolate - melted

1-2 tsp of either stevia, or confectioner’s sugar/icing sugar*

a pinch of salt

METHOD

Chocolate – melt in a bowl placed over a pan of simmering water. Take the pan off the heat, remove the bowl from the pan, and allow it to cool down while you prepare the next stage.

Beat the liquid of your chickpeas, I used a Kitchenaid with a wire whisk for mine (or use a handheld whisk) – whisk until peaks form and you have created a meringue, then add the remaining ingredients except for the chocolate – whisk for another 15 seconds.

Now gently fold in the chocolate (make sure it has cooled down, don’t just chuck it in the middle of the whisk, pour or spoon gently) with a spatula, and very slightly stir it, just enough to incorporate it. Refrigerate for several hours to chill completely. 

*I blend raw cane sugar in the blender to make my own confectioner's sugar, just another small step to healthier.

Note: I froze some of it and it had the texture and taste of a Wendy's Chocolate Frosty (do they still have those?) 

I'll definitely make this again.

Aquafaba Chocolate Mousse

Sticky Sesame Cauliflower

This recipe is fast becoming a favorite at our house. I add more vegetables to it. You can either roast them with the cauliflower or saute them and add at the end. I added red capsicum (bell peppers), onion and snow peas. Rusty adds roasted chicken to his as well. The sauce is really tasty on everything. Experiment and make it your own! Thank you Chocolate Covered Katie for this recipe (how can you not like her website with that name?!)

Ingredients
• 1 small head cauliflower, chopped (6 1/2 cups florets)
• 1/3 cup low-sodium soy sauce
• 1/4 cup pure maple syrup, honey, coconut syrup, or rice syrup
• 1/4 cup rice vinegar
• 1 tbsp minced garlic
• 1 ½ tsp toasted sesame oil
• ½ tsp powdered ginger
• 1 1/2 tbsp cornstarch or arrowroot
• 1/4 cup water
• sesame seeds and scallions, for garnish
Instructions
Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack.  (You could also steam or sauté the cauliflower) Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Pour sauce over florets. Sprinkle sesame seeds and optional scallions on top, and serve.


Read more at http://chocolatecoveredkatie.com/2017/01/09/sticky-sesame-cauliflower/#vgwc2gKBzFZ4VaS7.99

Avocado

The avocado is an amazing fruit. Did you know it takes 9 months for an avocado to fully ripen? It is the shape of a woman's womb with a seed in the middle. Getting the picture? AND the nutrients of the avocado support a woman's reproductive organs. See how God did that? I love His order of nature.

Using avocado as a base for things like sauces and dessert is wonderful. Since the avo is so mild in flavor, you get the nutrition and fiber from the avo without contrasting flavors. Avocado is my favorite go-to way to make creamy desserts without using dairy. Here are a few of my top avocado recipes: (Just putting these together has made me hungry for an avo dessert! I just bought a bag of avocados at the market.......I'll be in the kitchen today!)

Creamy Avocado Sauce (much like an Alfredo Sauce)
2 avocados, pitted and peeled
1 garlic clove
1 bunch scallions, roughly chopped
juice of one lemon
¼ cup extra-virgin olive oil (little less)
salt and pepper to taste
I also added a ½ cup fresh basil, optional

In a food processor, pulse the avocados, garlic, scallions, lemon juice, olive oil, salt and pepper, and basil (if using) until smooth. Add 1 tablespoon water and process. Add more water if too thick. You can serve this tossed with pasta (Tinkayada brown rice pasta is really good), tossed with julienned zucchini, or as a dip for vegetables.

Chocolate Cake with Avocado

Not pretty, but the best cake! That's why
I like the cupcake idea.

Cake Ingredients
• 3 cups of almond flour
• 5 tablespoons of cacao powder
• 2 teaspoons of baking powder
• 2 teaspoons of baking soda
• ¾ teaspoon of sea salt
• ¼ cup of avocado or coconut oil
• 1 ripe avocado (blend until smooth)
• 2 cups of water
• 2 tablespoons of apple cider vinegar
• 2 teaspoons of vanilla extract
• 2 tablespoons of maple syrup
• 1 ½ cup raw cane sugar

Frosting Ingredients
• 2 ripe avocados (blend until smooth)
• 2 cups of confection sugar*
• 6 tablespoons of cacao powder
• 1 teaspoon of vanilla extract

Preparation
1. Preheat oven to 350 degrees F.
2. Grease and flour 2 x 9” round cake pans.
3. In a large bowl, mix all dry cake ingredients except sugar.
4. In another bowl mix all wet cake ingredients, once combined add the sugar.
5. Pour wet mixture into dry mixture and mix until cake batter is smooth.
6. Divide the batter between the two pans.
7. Bake for 30 minutes.
8. While cake is baking, mix all frosting ingredients in a bowl.
9. Let cake cool 15-20 minutes before frosting.
*I blend raw sugar until it is powdered. One step closer to healthy.
TIP: This cake is very moist and will fall apart easily. I recommend making cupcakes. Less mess.

Chocolate Pudding
2 avocado
½ c. raw honey, maple syrup or coconut syrup*
½ c. cacao powder
2 T coconut oil – melted
1 t. vanilla

Blend all until smooth. Sprinkle with shredded coconut or toasted almonds, if desired. Serve chilled. Freezes well and tastes more like a yogurt ice cream.
*You can use any sweetener you like. I have found the coconut syrup works well with my body (no sugar high) and it complements the cacao powder really well. And it’s about enhancing the chocolate, right?!

Chocolate Mint Avocado Popcicles
Ingredients:
2 ripe avocados
1/2 cup milk* (we used Almond Milk)
1/4 cup maple syrup or honey (we used maple)
1 Tablespoon of coconut oil
1/4 teaspoon peppermint extract (a little less is good)
1/4 cup mini chocolate chips*



Method:
1. Add all of your ingredients except for your chocolate chips into a high-powered blender. Blend until smooth and creamy.
2. Stir in your chocolate chips and pour into popsicle moulds or ice cube trays. I added the chips to the blender for a few seconds to make smaller chunks of chocolate.
3. Place mould in the freezer to set. This should take around 4-5 hours. Once frozen, remove your mould from the freezer, and carefully remove popsicles from the mould and enjoy! We put them in silicone ice cube trays for a smaller portion. They come out really easy.

*For dairy free switch cow's milk for unsweetened Almond Milk and chocolate chips for dairy free variety. Cacao nibs would also be good, adds extra antioxidants!

Putting the mix into small paper cups, adding a stick, and after freezing tear away the paper is a excellent way to make small servings for your little ones.

Lime Dessert

3/4 cup lime juice

1/2 cup honey

1/4 cup coconut cream (refrigerate can of coconut milk and “cream” will be on top)

1 cup avocado (approximately 2 avos)

2 teaspoon vanilla

1/8 teaspoon Himalayan salt

1/2 cup + 2 Tablespoons coconut oil (flavorless may be preferred)

Add all ingredients in a high speed blender and blend until smooth. 

Pour into cups. Refrigerate or Freeze. Let it thaw slightly to serve. Sprinkle chopped macadamia nuts on top. 

This dessert also makes a beautiful “cheesecake”. Use a springform pan with a nut crust in the bottom, pour in the lime mix and refrigerate for 4 hours. 

If you like lime flavor you will enjoy this one, guilt free indulgence!

Lime:

- is an aid to help regulate the body’s absorption of sugar into the bloodstream, reducing the occurrence of blood sugar spikes that are a serious risk to diabetic patients. 

- is also very high in vitamins, especially Vitamin C.

Honey:

- is high in antioxidants. Antioxidants protect the body immune system, protecting against disease.

- is a natural antibacterial, it will kill the “bugs” we don’t want.

Coconut:

- is high in antioxidants. 

- the fat in coconut oil helps the body burn more fat. 

- helps reduce hunger, helping in weight loss. 

- helps reduce cholesterol.

An avocado:

- has approximate 14 grams of fiber in each avocado, making it the highest food source of fiber. Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. 

- An avocado has more potassium than a banana. Potassium is an important mineral that most people don’t get enough of. Potassium supports healthy blood pressure levels. 

- Avocados have been found to reduce cholesterol and triglycerides and the risk of heart disease. 

- Avocados are very high in antioxidants, which reduces inflammation (inflammation is the start of ALL disease)