Healthy with Jodi

Recipes

Chocolate Cooking Class info & Recipes

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    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.

    Zucchini Hummus

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      Zucchini Hummus

      GF, Vegan, Sugar free
      Happily serves 6

      All organic ingredients

      3 cups Butter beans, drained and rinsed
      2 cups yellow and/or green squash
      1 Tbsp olive oil or avocado oil
      2 garlic cloves, or 1/2 Tbsp minced garlic
      1/2 TBSP onion flakes
      Himalayan sea salt to taste
      Red pepper flakes (optional) or Cheyenne pepper

      Cut garlic and let sit 5-10 minutes.
      Steam sliced zucchini about 3-5 minutes.
      Combine all ingredients in food processor and blend well.
      1/2-3/4 cup is a perfect serving size, dip celery or cucumbers for perfect well combined meal.

      Sugar Cookies

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        Vegan, Gluten Free
        Happily Serves 24

        ALL ORGANIC INGREDIENTS

        COOKIES
        1/2 Cup Vegan butter or butter
        2/3 Cup Monk Fruit
        1 tsp Vanilla extract
        3 Tbsp Chickpea brine or flax egg, or 1 egg
        3/4 tsp baking powder
        1/4 tsp Himalayan Sea salt
        1 2/3 Cups gluten free flour
        2/3 Cup Almond flour
        1/3 Cup Arrowroot
        1 TBSP Almond or nut milk

        FROSTING (optional)
        1/2 Cup vegan butter
        1 1/2 – 2 cups sifted powdered sugar
        1/4 tsp vanilla extract
        1-2 TBSP Almond or nut milk

        Preheat oven to 375 and line baking sheets with parchment paper OR spray with coconut oil spray.
        Add softened vegan butter (not melted or cold) to a mixing bowl and beat/whisk until creamy and smooth.
        Add monk fruit and mix on medium speed until fluffy
        Then add chickpea brine (or other egg substitute) and vanilla and mix again.
        Add baking powder and sea salt and blend well
        Then add gluten free flour blend, almond flour, and arrowroot and mix on low until the ingredients are combined.
        Add almond milk and stir.

        The dough should be thick, moldable and a little difficult to mix at this point. If too soft, continue adding a mixture of gluten free flour blend, almond flour, and arrowroot until a thick, moldable dough is formed. If too thick, thin with a bit more almond milk.

        Transfer dough to the refrigerator and chill for 15 minutes. Once chilled, use a spoonful of about 11/2 TBSP of dough and roll into balls – the dough will still be soft. Place on parchment-lined baking sheets and press down gently with the back or your spoon to smash slightly.
        Or you may roll out the dough on a well-floured surface until about 1/4-inch thick and use cookie cutters dipped in flour before pressing into the dough. Use a floured spatula to gently scoop onto baking sheets.

        Let the dough rest at room temperature for 30 minutes before scooping and baking

        Bake cookies for about 10-12 minutes or until the cookies appear fluffy.
        Cool on baking sheet for 10 minutes.

        To make frosting, add softened vegan butter to a mixing bowl and whisk/beat until soft.
        Sift in powdered sugar in small amounts and mix, add the vanilla and whisk.
        Continue adding powdered sugar until you have spreadable frosting.

        Let the dough rest at room temperature for 30 minutes before scooping and baking.

        Cacao Mint Mojito Mousse

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          Cacao Mint Avocado Mousse
          Vegan, GF, Paleo
          Happily Serves 4-8

          All Organic Ingredients
          3 Avocados
          1/2 cup coconut Nectar
          1 Tsp vanilla extract
          1/2 Cup Coconut oil, melted
          2/3 cup fresh mint, stems off
          1/4 tsp Himalayan Sea Salt
          Lime juice to equal 3/4 cup plus zest
          Optional: 1/2 cup Raw Cacao and stevia to sweetness desired

          Place pitted avocado in food processor, blend well.
          Add coconut oil, lime juice, vanilla, sea salt, coconut nectar, and add Mint leaves. Blend well.
          Put in the freezer for 30 mints for a frosty treat.

          Can change the taste of this by omitting the mint or the cacao to change things up a bit depending on cravings.

          Fennel Seasoned Beets

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            Fennel Seasoned Beets
            GF, Vegan, Refined Sugar free
            Happily serves 2


            All Organic Ingredients

            1 Golden or Red fresh beet
            1/2-1 TBSP ground fennel seed
            Sea salt to taste
            1 TBSP melted coconut oil
            1-2 tsp Chinese 5 Spice season.
            1/2 TBSP Balsamic Vinegar (optional)
            For Sweetness: You can add 1/8-1/4 tsp maple extract and cinnamon with stevia.

            Wash and Peel beets. Either spirialize, slice or cube your beets so they cook faster. Roast in Convection oven for 15 mins. Remove and add seasonings. Toss, eat either warm or cold depending on preference.

            One cup is recommended due to fiber count.

            Option:
            Use my coconut fennel sauce over Beets to change it up. Recipe list separate.

            Winter Squash Pancakes

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              Winter Squash Pancakes

              Vegan, GF, Refined Sugar free
              Happily serves 4

              ALL ORGANIC INGREDIENTS
              PANCAKES
              1 cup Cooked and smashed winter squash
              1/3 cup cashew cream or vegan cream cheese
              2 large eggs (or flax egg)
              1/2 cup coconut yogurt
              3/4 teaspoon sea salt
              A dash black pepper
              1 teaspoon baking powder
              1 cup all-purpose GF flour
              coconut oil for frying pan

              TO FINISH:
              Crispy Sage Brown Butter:
              2 to 3 tablespoons butter
              A pinch or two of salt
              A few fresh sage leaves

              In a large bowl, whisk squash, yogurt, eggs, cheese, salt, pepper and baking powder until smooth.
              Add flour and stir until just combined. Batter will be thick.

              Heat skillet medium-low to medium.  Coat the bottom with coconut oil, and spoon in pancake batter,  flatten the pancake slightly.
              Cook until golden brown underneath, flip and cook until golden brown.
              Lower your heat, if it’s cooking too fast. If you’re worried pancakes have not cooked in the center, you can finish them for 10 minutes in a 250 degrees oven.

              To finish, wipe out frying pan and add butter (or you can use coconut oil), a Dash of salt and sage leaves, heating over medium heat. The sage leaves will crisp and the butter will brown in a minute or two so keep a close watch on it. Pour leaves and butter over pancakes

              To roast squash: For butternut or kabocha, roast it face-down on an a baking sheet sprinkled with coarse salt at 375 for 40 to 50 minutes, until tender.

              Sunflower/Tahini Sauce

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                Sunflower Seed or Tahini Dressing/Sauce
                Vegan, GF
                Happy serves 4

                All Organic Ingredients

                1/4 cup (4TBSP) sunflower seed butter or Tahini
                2 Tbsp Coconut Aminos
                1 tsp maple syrup extract
                1-2 TBSP Lime juice
                1/2 tsp chili garlic sauce, 1 thai red chili minced, or 1/4 tsp red pepper flake
                Hot water to thin
                Prepare dipping sauce by adding sunflower seed butter, coconut aminos, maple extract, lime juice, and chili garlic sauce to a small mixing bowl and whisking to combine. Add enough warm water to thin into a thick but pourable dressing.
                Adjust portions based on personal preferences for spice, sweetness or acidity.

                Garlic Shrimp Salad

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                  Gluten Free, Dairy Free
                  Happily serves 4

                  ALL ORGANIC INGREDIENTS

                  SALAD- greens and sprouts

                  3 Garlic Cloves
                  1 lb Wild caught Shrimp
                  1 Cup Asparagus
                  1 Cup Artichoke
                  3 TBSP Bone broth
                  1 Red bell pepper
                  3 TBSP Fresh Parsley

                  DRESSING

                  3 TBSP  Fresh lemon juice
                  3 TBSP Hemp Seed Oil
                  1-2 TBSP Dijon Mustard
                  1 tsp Raw Honey (can sub Stevia or Monk Fruit)
                  Himalayan Sea Salt
                  Cracked black pepper to taste

                  Press Garlic, Let sit 5-10 mins.

                  Chop bell pepper and asparagus. Cut Artichoke.

                  Rinse and drain Shrimp, pat shrimp dry
                  Add bone broth to cast iron skillet, sauté asparagus, artichokes, and bell peppers.
                  Whisk it together lemon juice, hemp seed oil, mustard, honey and garlic.
                  Toss shrimp with veggies,  dressing and herbs, lay on a bed of MicroGreens.
                  Best if you let the shrimp marinade at least 15 minutes.

                  Pecan Hemp Coconut Bites

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                    Pecan Hemp Coconut Bites

                     Vegan, GF, Paleo

                    Happily Serves 8

                    INGREDIENTS:

                    1 C pitted dates, soaked

                    1 1/2 C organic raw pecans, walnuts or almonds 

                    1/2 C Unsweetened Coconut Flakes

                    3 TBSP Hemp seeds

                    1/2 tsp Vanilla

                    DIRECTIONS:

                    Process pecans in food processor until ground. Add dates and process until mixture is sticky.

                    Add hemp seeds and coconut. Process until blended.

                    Roll into balls and refrigerate until firm, approximately one 

                    More Coconut Ball Recipes

                    Fresh Cranberry Salsa

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                      Fresh Cranberry Salsa

                      Vegan, Gluten Free, Refined Sugar free

                      Happily serves 24

                      ALL ORGANIC INGREDIENTS 

                      12 oz package fresh Cranberries

                      1/4 Cup Green onion (2-3 stalks)

                      1/4 Cup Cilantro (handful roughly)

                      1 Jalapeño pepper

                      1/2 Cup Coconut Sugar or Monk Fruit

                      1/4 tsp Cumin

                      2 TBSP Lemon or Lime juice

                      Himalayan Sea salt to taste

                      Rinse cranberries well.  Dry and discard any wrinkled/old berries.

                      Add all ingredients except cranberries to the food processor.  Blend well, scrape down the sides. Coarsely Chop the cranberries in.

                      Add everything in a bowl and then stir and serve.