Holiday Desserts! Eat clean, reduces sugars, enjoy!

Holiday Desserts!  We had such a fun time creating new recipes and adapting old recipes to better quality ingredients.  Reducing the sugar “coma” feeling is huge during the holidays.  Remember it’s an indulgence, not an everyday treat.  When you can learn to appreciate dessert or good food, you know there be more and you don’t need to be the “starving child” and scarf down what’s in front of you.  Learning how to have a healthy relationship is part of what I teach in “cooking class”.  You shouldn’t be alarmed because it’s not always “cooking”, we learn preparation methods, tips on saving time and energy.  Come to the next class-step out of your comfort zone and see how good you feel after realizing “cooking” isn’t so bad!

Vegan Pumpkin Cheesecake
Gluten Free, Vegan, Paleo
Happily serves 8
ALL ORGANIC INGREDIENTS

Crust
1/2 Cup soaked dates
2 TBSP Coconut Oil
1 Cup Ground Nut Flour
1/8 tsp Himalayan Sea Salt

Soak Dates 1-4 hours. Remove seeds, discard water.
Add the nuts to the food processor and blend until they are like a rough flower then add the dates, coconut oil and sea salt.
Pulse together until it becomes a lumpy ball and then press into the bottom of a pie dish and refrigerate.

Filling
4 Cups Fresh Pumpkin (or 2 Cans Pumpkin purée)
8 oz Vegan Cream Cheese
1/3 cup Maple syrup (can sub coconut nectar) OR 1/4 tsp maple extract & 1/4 tsp stevia or Lohan Sweetener
2 TBSP Pumpkin pie spice

To make the filling
Add pumpkin and other ingredients and process until smooth.
Blend on the highest setting until It is smooth like the cooked version of pumpkin pie.
Transfer the filling to your pie crust and let refrigerate for a few hours.

 

Quinoa Brittle
Gluten Free, Dairy Free, Refined Sugar Free
Happily Serves 10

ALL ORGANIC INGREDIENTS

3/4 Cup Tricolor uncooked quinoa
3/4 cup Pecans and/or macadamia nuts
2 TBSP Coconut sugar
1/2 tsp Pumpkin pie or Allspice
2 TBSP Coconut oil
1/4 cup Blackstrap molasses
Dash of cinnamon
Pinch of Himalayan Sea salt
Stevia if you desire it sweeter

Preheat oven to 325.
Line a baking sheet with parchment paper. (Cover all edges)

Combine quinoa, macadamia nuts/pecans, coconut sugar, salt, and cinnamon/spices in a bowl and set aside.

Over low to medium heat, add the coconut oil and black strap molasses (and optional Stevia). Stir until there is no visible separation. Pour over the dry ingredients, combine and coat evenly, spread on a parchment lined baking sheet with a metal spoon.

Try to get it as even as possible or the edges will burn in the center won’t crisp up.

Bake for 15 minutes and turn the pan around to ensure even baking and Browning. Back 5 to 10 minutes more and watch carefully so it does not burn. The edges will get crisp and caramelized, and the color will be uniformly deep golden brown in color.

Let it cool completely before breaking it into serving pieces.
You can store leftovers in a sealed container at room temperature for a week, or in the freezer for up to one month.

Canadian Butter Tarts
Gluten Free, Refined Sugar Free, Dairy Free option
Happily Serves 24
ALL ORGANIC INGREDIENTS

Crust
1 Cup Soaked Dates
1 Cup Ground Nut Flour
1/8 tsp Himalayan Sea Salt

Soak Dates for 1-4 hours. Remove seeds.
Combine Dates, Nut Flour and Sea Salt in the Food Processor and blend well. Press into mini muffin tin and refrigerate.

Filling
1⁄4 Cup soft butter, or vegan butter
1⁄4 Cup packed Coconut brown sugar
1/8 tsp Himalayan Sea Salt
1⁄2 Cup maple syrup or 1/4 tsp maple extract and 1/4 tsp Powder Stevia
1 egg, lightly beaten or 1 flax/chia egg replacement
1⁄2 tsp Vanilla

Mix all ingredients together.
Add a bit of chopped marischino cherries in mini muffin tin on the crust and fill the tart with the filling.
Bake at 400 degrees for about 15-20 minutes.

Optional to top with crushed pecans.

Egg substitute:
1 TBSP Ground flax or Ground Chia seed added to 3 TBSP water.
Mix and let sit/jell together about 5 minutes.

Cooking class Recipes! Gluten Free Thanksgiving Ideas! Sweet Potato Pie! Fresh Cranberry Salsa! Sweet Potato Quinoa Cranberry Stuffing!

Sweet Potato Quinoa Cranberry Stuffing
Happily serves 4-6
Gluten Free, Dairy Free, Vegan Option

ALL ORGANIC INGREDIENTS

1 Cup Tricolor sprouted quinoa
2 Purple Sweet potatoes
1 TBSP Avocado Oil
1/2 Red onion
1/2 Yellow onion
1 garlic clove
2 tsp Cumin
3 TBSP Chopped parsley
1 1/2 Cup Bone broth or veggie broth if you are Vegan
Himalayan Sea Salt & White Pepper to taste
1/2 Cup cranberries
Optional: 1/4 Cup Chopped Pecans

Preheat oven to 375
Cut or press garlic and let sit 5 minutes.
Rinse Quinoa.
Heat bone broth, add quinoa and simmer for about 15 minutes until liquid is absorbed. Do not over cook. Remove from heat and let cool.

Bake/roast sweet potatoes, onions and garlic for about 15-20 minutes or until soft.

Chop Cranberries.
Combine sweet potatoes and onions with avocado oil, stir in cumin, cranberries, parsley, salt and pepper.
You can bake it together for 10 mins or eat cold.

Fresh Cranberry Salsa
Vegan, Gluten Free, Refined Sugar free
Happily serves any holiday party!

ALL ORGANIC INGREDIENTS
12 oz package fresh cranberries
1/4 Cup green onion
1/4 Cup cilantro
1 Jalapeño pepper
1/2 Cup Coconut Sugar
1/4 tsp Cumin
2 TBSP Lime or lemon juice
Dash Himalayan Sea salt

Chop cranberries in the food processor and the rest by hand.
Mix together and enjoy!
You can add Tricolor Quinoa to spread the 💕 love

 

Raw Sweet Potato Pie
Happily serves 8
Raw, Vegan, Paleo, Gluten Free

ALL ORGANIC INGREDIENTS
Crust
1 Cup soaked dates
2 Cups Paleo Nut Flour or 2 Cups Favorite Nut
1/8 tsp Himalayan Sea Salt

To make the crust
Pulse nut flour and dates together until it becomes a lumpy ball and then press into the bottom of a pie dish and refrigerate.

Filling
5 Cups Cooked Fresh Sweet Potatoes (can sub Pumpkin)
1 Cup soaked dates
4 TBSP Room Temperature Coconut Cream (not coconut milk)
1/3 cup Maple syrup (can sub stevia and maple extract if watching sugars)
2 TBSP Pumpkin pie spice or All spice

To make the filling
Add cooked Sweet Potatoes to the food processor and blend until smooth.
Add the other ingredients and process until smooth.
Transfer the filling to your pie crust and let refrigerate for a few hours.

You can used canned sweet potatoes but fresh is much better tasting.

 

Butternut squash sweet potato soup. Comfort food made to fit your health goals!

Just one of the recipes we created at this weeks cooking class:

Butternut Squash Sweet Potato Soup
Gluten Free, Dairy Free, Vegan option
Happily serves 6-8

 

ALL ORGANIC INGREDIENTS

1 Butternut Squash
1-2 Sweet Potato
1 cup Acorn squash
1/2 Yellow Sweet onion, 1/2 Purple onion
4 Cups Bone Broth (or vegetable broth if vegan)
3/4 Cup Canned Coconut Milk
1 tsp Cinnamon or All Spice
1/2 tsp nutmeg
1 tsp maple extract and stevia to taste
Himalayan Sea Salt

Optional: 1/2 Cup leeks (pictured)

Cut and cube squash, sweet potatoes, and onions. Bake at 400 for about 30 mins or until soft.

Add to food processor until smooth.
Add remaining ingredients and blend until well mixed.

You can do this sin the crock pot on low for 6 hours instead of baking.

Cooking Class: Appitizers and Party Foods

Cooking Class October 1, 2017

Today’s menu was Appitizer Foods for football season!  How can we make better choices when we go to parties and still stay on our meal plans?  By learning healthy options and trying different combinations and adding Veggies!!!  We get increased benefits all around! Better digestion, lower calories, feeling better with more energy.  

Gluten Free Homemade Pizza
Brown Rice Tortilla, Organic Veggie Marinna, Vegan Cheese.  Bake at 425 in convection oven about 8 mins

Amiee’s Gluten Free pizza cooked in Convection Oven

Rutabaga Chips
Coconut oil, Sea Salt, baked at 400-450 in convection Oven, about 10 minutes.

New veggies to Try:
Jicima
Rutabaga
Purple Carrots
Rainbow Radishes

New Chips to try:
Sea Salt Farmhouse
BlackCorn

Sweet Carrot Dip
Gluten Free, Refined Sugar Free
Happily serves 2

ALL ORGANIC INGREDIENTS

1 Large carrot
1/4-1/2 cup yellow sweet onion
2 garlic cloves
1/2 tsp ginger powder or 1 piece fresh ginger
1 TBSP Honey (optional: 1 TBSP Erythritol) or Stevia
2 TBSP Coconut Cream
Handful of Cilantro
Himalayan Sea Salt and Pepper to taste.

Blend all together in a food processor until smooth.
You can garnish with Cilantro or switch up recipe by adding basil instead.

Carrot Hummus
Gluten Free, Vegetarian
Happily serves 4

ALL ORGANIC INGREDIENTS

2 Carrots
2 Cups Butter bean or chickpeas
1/4-1/2 cup yellow sweet onion
2 garlic cloves
2 TBSP Avocado Oil
Handful of Cilantro
1/2 TBSP Himalayan Sea Salt
Pepper to taste.

Blend all together in a food processor until smooth.
Switch up recipe by adding sweet Purple basil instead of Cilantro.

Order your Sweet Basil in your WELLNESS BOX at:

www.bamboxproduce.com

Enter JLDFIT in at check out and get 25% off your first month’s Micro Greens

 

Cooking Class 7.7.2017

Cooking Class 7.7.2017

 

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Taco Salad
Gluten Free, Vegan
Happily serves 3-4

ALL ORGANIC INGREDIENTS
Salad
2-4 Zucchini
2 Cups Kidney Beans
2 green onions
1 Red Bell pepper
4 Cups Mixed Greens
1 Jalapeño
Handful Cilantro
1 avocado
1-2 TBSP lemon or lime juice
Sea salt to taste

Dressing
8 oz Coconut yogurt
1 cup Salsa

Sprialize Zucchini.
Soak, rinse and drain beans.
Dice Bell pepper, Cilantro and jalapeño, and Avocado.
Adding lemon juice for taste if needed.
Mix salsa and yogurt together.
Mix the veggies and Dressing and place on a bed of greens.

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Sauerkraut Dill Coleslaw
Vegan, Gluten Free, Soy Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 head Purple Cabbage, Sliced
1 Cup Sauerkraut, plus juice
1 Cup Dill Pickles, save juice
1/2 Red onion
1/2 Yellow onion
1 Tbsp minced garlic
1 tsp ginger, powdered (or Finely chopped fresh)
2 TBSP Hemp Seed oil
2 TBSP Balsamic Vinegar
2 TBSP Coconut Aminos
2 TBSP Lime juice

Slice and quick roast/bake Cabbage for 5-7 minutes until bright purple and still crunchy.
Dice onions and pickles. (You can use dill relish)
Combine all ingredients. Adjusting taste to preference. I used juice from the pickles and sauerkraut for a stronger flavor. You can use any where from 2-4 TBSP of the last 4 ingredients to fine tune to your desired taste.

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Avocado Sweet Potato Breakfast Salad
Vegan, Gluten Free, Refined sugar Free
Happily serves 2

ALL ORGANIC INGREDIENTS

Salad
1 Purple or orange sweet potato, cubed
1 Tbsp avocado oil
Himalayan Sea salt and pepper
4 cups mixed greens (not raw spinach or kale)
1 ripe avocado, chopped
2 Tbsp hemp seeds
1-2 TBSP Fresh chopped parsley
1 cup blueberries, Optional

Dressing
3 Tbsp lemon juice
1 Tbsp Avocado oil or Hemp seed oil
Himalayan sea salt and pepper

Heat a cast iron skillet over medium heat. Once hot, add oil, sweet potatoes, salt, and pepper. Coat well. Arrange in a single layer to ensure even cooking and place a lid on top to steam.
Cook for 3-4 minutes.
Uncover and turn the potatoes. Use medium-low heat. Cook about 10 minutes until golden brown and tender.

Prepare dressing. Add lemon juice, olive oil, salt, and pepper to a mixing bowl and shaking or whisking to combine. Set aside.

To serve, divide greens and top with roasted sweet potatoes, blueberries, avocado, hemp seeds and parsley.
Top with Dressing or Serve on the side.

Tzatkiti…Dairy FREE!

Tzatkiti
Vegan, GF
Happily serves 2

ALL ORGANIC INGREDIENTS 

8 oz Plain coconut yogurt
1 TBSP Hemp Seed oil
1 TBSP Lemon juice
1-2 garlic cloves, minced
1-2 TBSP Minced onion
1 TBSP Dill
2 TBSP Chives
1 peeled, cubed cucumber

Dice Cucumber. Mix all ingredients together, no blender needed!
Enjoy as a dipping sauce or spread for lettuce wraps or by itself.

Chocolate Nut Butter Cookies

Chocolate Nut Butter Cookies
GF, Refined Sugar Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 Cup Chocolate Peanut or Sunflower butter
3/4 Cup Coconut sugar
1 egg

Combine all ingredients. Bake on 350 for 7-8 mins.
If you are not using an already flavored nut butter, you can use a regular nut butter and ad 1/4 cup raw cacao

Chocolate Cooking Class info & Recipes

Cooking Class 2.12.2017
Chocolate Info

Cacao can fuel energy and mood. It is an excellent source of fiber good source of protein and iron. It is high in antioxidants and polyphenols. A half half a cup of raw organic cocoa powder has 110 cal, 2 g of fat 16 carbohydrates, 10 of which is dietary fiber. It contains 8 g of protein and will give you 10% of the iron you need for your daily requirements. It is considered a stimulant and should be eaten occasionally not every day.

Cocoa beans are the fermented seeds of the cacao tree. The fruit of the cocoa tree is a pod full of sweet pulp enfolding a cluster of about 20-40 cacao seeds. Cocoa refers to the low-fat constituent of the finely ground cacao beans. These ground beans, known as cocoa liquor or cocoa mass, also contains cocoa butter which is a non-dairy, naturally occurring fat. Cocoa butter is a mixture of monounsaturated fats like oleic acid and saturated fats, namely stearic acid and palmitic acid. About 50-60% of cocoa liquor consists of cocoa butter.

Cacao bark, butter and flowers have also been valued since ancient times for treating various diseases like skin ailments, bowel malfunction and wounds. Cocoa has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Health benefits include relief from high blood pressure, cholesterol, obesity, constipation, diabetes, bronchial asthma, cancer, Chronic fatigue syndrome and various neurodegenerative diseases. It helps to improve cardiovascular health and brain health. It also helps in treating copper deficiency.

Commercially available chocolates and cocoa-products may not be rich in the original beneficial flavonols since their properties get destroyed by over-processing and heat. In order to obtain the benefits of cocoa, it is important to consume the correct source of cocoa. Milk/dairy blocks the absorption of the antioxidants in chocolate, so be sure to check the labels!

Antioxidant Capacity: Studies have shown it is evident that cocoa exhibits higher antioxidant activity than against green and black tea, and red wine. Antioxidants helps to neutralize the oxygen-based free radicals that are present in the body. Cacao is abundant in phenolic phytochemicals and possesses a high amount of flavonoids as well.

Of course, everything in moderation!

 

 

Jodi’s Sweet Potato Brownies
Grain Free, Paleo, GF, Dairy free
Happily serves 12

ALL ORGANIC INGREDIENTS

2 medium Sweet Potatoes
14 Medjool Dates
1 1/2 Cups Quinoa or Almond Flour
4 TBSP Raw CACAO Powder
3 TBSP maple Syrup (Grade B) or Coconut netar
Pinch of sea salt

Peel Sweet Potatoes. Slice/cut and steam for about 20 mins until soft.
The smaller the pieces, the faster it will cook.

Add Sweet Potatoes and Dates to food processor, blend until a creamy smooth texture.
Mix all other ingredients in a bowl, then add cream mixture. Stir well.
Place on Parchment paper lined baking dish and bake for 20-30 mins on 350 until the toothpick comes out dry.
Allow to cool 10 mins for the brownies to gel together, very important step!!

Tip: If you don’t use raw cacao powder, you cause conventional cocoa powder but you will need to double the quantity.

 

 

Chocolate Nut Butter Cookies
GF, Refined Sugar Free
Happily serves 12

ALL ORGANIC INGREDIENTS

1 Cup Chocolate Peanut or Sunflower butter
3/4 Cup Coconut sugar
1 egg

Combine all ingredients. Bake on 350 for 7-8 mins.
If you are not using an already flavored nut butter, you can use a regular nut butter and ad 1/4 cup raw cacao
Chocolate Iced Coffee Protein Shake
Dairy Free, Vegan, Refined Sugar Free
Happily serves 1

ALL ORGANIC INGREDIENTS

2 TBSP Raw Cacao powder
2 TBSP Collagen Powder
2 oz Coconut milk
2 oz Cold brew (optional)
4-6 oz Chai Tea or water
Dash of cinnamon
Stevia Powder if desired sweeter
Ice

Blend all ingredients in bullet/blender, transfer to shaker bottle.

Cooking Class With a Holistic Nutritionist-Jodi Lynn DePriest

chop

Cooking With Jodi – 6/12/2016

This week Jodi featured vegetables of all shapes sizes and colors.  Spaghetti Squash, Cabbage, Green and Red Bell Peppers, Tarragon, Garlic, Black Beans, and more.  These classes are a great way to learn new ways to cook healthy and still make very tasty dishes.  In class today, Jodi made:

potato salad

                    Herb Potato Salad

cabbage salad

       Spaghetti Squash Chow Mein

 

 

      Black Bean Lentil/Quinoa Salad with Cumin-Lime Dressing

quinoa salad

 

 

Black Bean Lentil/Quinoa Salad with Cumin-Lime Dressing

Black Bean Lentil & Quinoa Salad

w/Cumin-Lime Dressing

Vegetarian, Gluten free, Vegan
Happily serves 6

quinoa salad

ALL ORGANIC INGREDIENTS

1 Cup dry lentils or Quinoa (or 1/2 Cup each)

2 Cup Black beans (if using canned, rinse well)

1 Red bell pepper

1/2 Red onion

3 Green onion stalks

1 Yellow Zucchini

Bunch of cilantro to taste, stems removed

 

Dressing

1/4 Cup Lime juice

2 TBSP Avocado or olive oil

1 tsp dijon or flavored mustard

1-2 Garlic cloves

1 tsp Cumin

1/2 tsp Oregano

1/8 tsp Himalayan Sea salt

Optional: chipotle powder, chili powder, pepper

 

Cook lentils according to package directions, leaving firm not mushy. Drain.

Cut or mince Galice, let sit 5 minutes.

While lentils are cooking, make the dressing: place all ingredients in a small bowl and whisk to combine. Set aside.

Finely dice the bell pepper, onion, and green onion.  Roughly chop the cilantro.

In a large bowl, place black beans, bell pepper, onion, zucchini and lentils.

Add the dressing.  Add cilantro, and lightly toss.

Serve or chill covered in the fridge for at least an hour.