Healthy with Jodi

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Chocolate Quinoa Cookies Recipe

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    Chocolate Quinoa Cookies

    Vegan, No Bake, GF

    Happily makes 12 cookies

    All Organic Ingredients:

    ¼ cup coconut oil

    ¼ cup pure maple syrup or raw honey

    ⅓ cup Organic Cacao powder

    ½ cup Sunflower butter (or nut/seed butter of your choice)

    ½ cup cooked quinoa

    1/2 cup raw Quinoa, rinsed and dried (sprouted)

    ½ cup coconut flakes

    Coarse sea salt

    Directions

    Line baking sheet with parchment paper.

    In a small sauce pan over medium, melt coconut oil, maple syrup or honey and cacao powder. Whisk until combined.

    Add Sunflower seed butter and stir until smooth.

    Remove from the heat and fold in the quinoa, and coconut flakes.

    Divide in mini muffin tin pan.

    Sprinkle with sea salt and place in the freezer to set for about 30 minutes.

    Store in the freezer for best results, but can also be stored in the fridge

     

    Quinoa Cookies

    Black Bean Burrito – Indian Style Recipe

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      Indian Style Black Bean Wrap

      Vegan, Vegetarian, GF

      Happily serves 4

      ALL ORGANIC INGREDIENTS
      1 yellow onion
      4 cloves garlic
      1 tsp fresh grated ginger
      1 Cup sweet potatoes or quinoa (or half cup of each)
      1 Cup green bell pepper
      1 Cup Red bell pepper
      1 tsp garam masala
      1 TBSp +1/2 cup vegetable or bone broth
      2 cups black beans drained and rinsed
      Sea Salt and black pepper to taste
      Romaine lettuce

      Chop onions and garlic. Let sit for 5-10 minutes
      Prepare other vegetables.
      Salute onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently.
      Add garam masala and sweet potatoes and mix well.
      Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
      Add beans, Season with salt and pepper to taste.

      Lettuce wrap all veggies and Enjoy!

      Black Bean Burrito

      Organic Label Guide – What to look for in Organic Labels.

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        Certified Organic Label Guide

        Source:   Organic.org

        Making sense of organic labeling can be difficult, and many consumers do not understand the significance of the USDA Organic label. Since October 21, 2002, the following guidelines were established by the United States Department of Agriculture’s (USDA) National Organic Program (NOP) to assure consumers know the exact organic content of the food they buy.

        Single-Ingredient Foods

        On foods like fruits and vegetables, look for a small sticker version of the USDA Organic label or check the signage in your produce section for this seal.

        The word “organic” and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

        Multi-Ingredient Foods

        Foods such as beverages, snacks, and other processed foods use the following classification system to indicate their use of organic ingredients.

        100% Organic—Foods bearing this label are made with 100% organic ingredients* and may display the USDA Organic seal.

        Organic—These products contain at least 95–99% organic ingredients (by weight). The remaining ingredients are not available organically but have been approved by the NOP. These products may display the USDA Organic seal.

        Made With Organic Ingredients—Food packaging that reads “Made With Organic Ingredients” must contain 70–94% organic ingredients. These products will not bear the USDA Organic seal; instead, they may list up to three ingredients on the front of the packaging.

        Other—Products with less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products will not bear the USDA Organic seal.

        Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown.

        *Salt and water are not included.

        Why is Vitamin D So Important? Best Sources of Vitamin D.

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          Vitamin D

          Vitamin D is essential to the body.   A few of Best sources of Vitamin D come from shrimp, sardines, cod and eggs. The FDA has set the reference value for nutrition label for vitamin D at 400 IU’s. Therapeutic ranges fall between 400 to 1000 IU’s.

          Vitamin D is a fat soluble vitamin, and actually functions more like a hormone then vitamin. It works with the parathyroid hormone to maintain proper levels of calcium in the blood.

          We need vitamin D to help our bones and teeth. It also helps regulate the growth and activity of cells. Vitamin D also helps prevent excessive inflammatory immune related activity, it builds your immune system and helps protect against disease.

          Vitamin D deficiency results in decreased absorption of calcium and phosphorus. Prolonged deficiency can lead to an impact on your bone mineralization, Thus experiencing bone thinning (osteopenia), bone pain and or soft bones (osteomalacia).

          It is estimated that nearly 75% of Americans are deficient in vitamin D1.  For many people, basking in the sun may not be an answer because of skin conditions and sensitivities. Eating oily fish on a regular basis also may not be an option, much of our seafood is over-fished or contaminated from pollution so it can be difficult to find pure sources. Surprisingly, there are several foods packed with vitamin D that are easy to incorporate into your everyday routine.

          If you think you’re going to get enough vitamin D from the sun you need to have at least 40% of your skin exposed for at least 15 minutes a day.  Otherwise you will need to get your vitamin D from food and or supplementation.

          If you prefer to get your protein vitamins or minerals from a plant-based diet, try mushrooms. 3 ounces portobello mushrooms is 20 cal, 3 g of protein, 1 g dietary fiber, zero cholesterol, 15 mg of sodium, 300 mg of potassium and 4% of your vitamin D for the day.

          Other Great Sources of  Vitamin D:

          Swiss Chard

          Most leafy greens are high in vitamin D, but chard trumps them all.  Add to your omelet or steam with garlic and onions.  Try swiss chart instead of raw Kale in your smoothie and your stomach will thank you for the easier digestion.

          Squash and Pumpkin Seeds

          Go for Raw and sprouted!My favorite variety of pumpkin seeds are pepitas, the shelled pumpkin seed that has been roasted and sometimes tossed with spices and sea salt.

          Beef Liver

          Most people remember (not-so-fondly) being forced to eat liver and onions, but beef liver can actually be delicious. Try it in chili or even mix half beef liver and half bison or beef in your favorite meatball recipe.  Organic is SO Important!

          Mushrooms

          Mushrooms, especially ones grown in sunlight, are very high in vitamin D. Portobello mushrooms are actually considered one of the best vegan sources of vitamin D.3

          Caviar

          It may not be for everyone and it can be quite expensive, but caviar is also high in vitamin D. If you can’t afford a fresh tin of expensive caviar (which typically isn’t sustainable anyways), try fresh fish roe next time you go out for sushi. Many brands carry organic, sustainably roe at affordable prices.

          Almond Milk

          While almonds are very high in vitamin D, many people don’t remember to eat a couple handfuls every day. Try buying almond milk instead of dairy.

          Chicken Liver

          Liver may turn some people off, but they can be so tasty if cooked right. Try it with Black rice, which has sautéed onions, garlic,  peppers, spices and chicken livers.

          Dark Chocolate

          Good news! Dark chocolate that has over 60% cacao content is packed with vitamin D, so the next time you have a sweet craving, indulge in a few small pieces of high-quality dark chocolate, Organic of course! Look for Cacao not Cocoa.

          Quinoa Brittle

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            Quinoa Brittle

            Vegan, Gluten free, Refined Sugar Free
            Happily Serves 10

            ALL ORGANIC INGREDIENTS 

            3/4 Cup Tricolor uncooked quinoa

            3/4 cup Pecans

            2 TBSP Coconut sugar

            1/2 tsp Pumpkin pie or allspice

            2 TBSP Coconut oil

            1/4 cup Blackstrap Molasses

            1/4 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, 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.

            Dijon Lemon Dressing Recipe

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              Dijon Lemon Dressing

              Happily serves 4

              ALL ORGANIC INGREDIENTS

              1/3 Cup lemon juice

              1 TBSP Dijon mustard

              2 Crushed garlic cloves

              1/4 Cup flaxseed oil or Macadamia Nut oil

              1/4 Cup extra virgin olive oil or avocado oil

              Sea salt/pepper to taste

              Grind Flaxseeds in a coffee grinder on medium speed until well ground, set aside.  (Keep extras in Freezer.). In a blender combine lemon juice, mustard, garlic, salt, and pepper and any of the additions you choose. Blend for 1 minute, then begin pouring oils very slowly through the feed hole in the lid of the blender. Blend until smooth.

              Variations/Additions

              1 tsp of curry powder

              1 TBSP minced basil or rosemary

              1 TBSP honey or Stevia

              Dash cayenne

              Five Chinese Spice

              Allspice

              Ginger, fresh or powder

              Salted Sunflower Nut Butter Cups

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                Salted Nutbutter Cups

                Paleo, Vegan, Gluten Free

                Happily Serves 24 mini cups

                ALL ORGANIC INGREDIENTS

                CHOCOLATE SHELL

                3 cups Lily’s chocolate chips

                1 TBSP Coconut oil

                1 tsp Vanilla

                FILLING

                3 TBSP Sunflower butter

                1 tsp  Himalayan sea salt

                1 tsp Coconut oil

                1/4 Cup Dates

                TOPPING

                Pink Himalayan salt, to taste

                 

                Soak Dates 1-4 hours.  Remove seeds.

                In a double boiler, add in dark chocolate chips, coconut oil and vanilla.

                Melt over a pot of simmering (not boiling) hot water until well incorporated.

                Fill the bottom of each muffin liner with 1-2 tsp of the chocolate mixture.

                Set aside leftover chocolate to put on top of the cups.

                Set the muffin pans in the freezer.

                In a food processor add in Sunflower butter, sea salt, coconut oil and dates.

                Blend until smooth and creamy.

                Spoon 1 tsp of the sunflower butter mixture on top of each chocolate filled muffin liner.

                Then spoon out 1-2 tsp chocolate mixture to cover each cup.

                Sprinkle Himalayan salt on top.

                Place the cups in the freezer for 30 minutes or until set.  Serve frozen.

                 

                Asian Chick Pea Kale Salad Recipe

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                  Asian Chick Pea Kale Salad

                  Vegan, Gluten Free

                  Happily Serves 4

                  VEGETABLES

                  1 large bundle finely chopped kale  (steamed and drained)

                  1 cup finely grated carrots (steamed)

                  2 cups finely shredded red cabbage (Steamed)

                  DRESSING

                  1/4 cup cashew butter (or sub sunflower butter)

                  1/4 cup + 1 Tbsp Korean BBQ sauce (Skyvalley brand)

                  1/4 cup sesame oil

                  3 Tbsp maple syrup

                  Sea salt or 1 Tbsp tamari or coco amigos

                  CHICKPEAS

                  1 Cup soaked and dried chickpeas (or sub Mung beans)

                  2 Tbsp sesame oil or avocado oil

                  2 tsp maple syrup

                  1 garlic clove

                  optional: red pepper flakes or chili powder

                  Preheat oven to 425

                  When preparing chickpeas, make sure they are dry – this will help them crisp up.

                  In a medium mixing bowl add sesame oil, maple syrup and Korean BBQ sauce and whisk.  Add chickpeas and toss to coat. Arrange on a baking stone/sheet and bake for 20-25 minutes, tossing halfway to ensure even baking. They’re done when crisp and deep golden brown.

                  To prepare dressing, add all ingredients and whisk to combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, Korean BBQ sauce for heat, cashew butter for creaminess, or salt or tamari for saltiness.

                  Add kale (steamed), carrots and cabbage to a large mixing/serving bowl and toss to combine. Then add dressing, toss to coat.

                  To serve, divide salad between serving plates and top with crunchy chickpeas.  Keep leftover chickpeas separate from salad in a well-sealed container at room temperature for 2 days

                  Cacao Avocado Mousse

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                    Cacao Avocado Mousse

                    Gluten Free, Vegan

                    Happily serves 4

                    ALL ORGANIC INGREDIENTS

                    3 Avocados

                    1/3 Cup Coconut nectar

                    1/2 Cup Raw cacao
                    1 tsp ground cinnamon

                    dash of allspice (optional)
                    2 vanilla beans, split and seeded
                    1/4 tsp Himalayan sea salt

                    Stevia drops if desired sweeter

                    Mash all ingredients together and enjoy!

                    Optional to add nut milk to thin out consistency.

                    Fresh mint leaf for garnish or chopped for added flavor
                    The Cacao is antioxidant rich, high in flavonoids, which are essential to a healthy cardiovascular system.  Cacao provides a natural form of iron for a natural energy boost.

                    The avocado provides heart healthy monounsaturated fats as well as a good amount of vitamin B5 and Vitamin K.  Avocados are known for promoting heart health, regulating blood sugar and are believed to potentially offer anti-cancer benefits, specifically when it comes to cancer of the mouth, skin and prostate gland. Avocados are very alkalizing to the body.

                    Mango Energy Bites

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                      Mango Energy Bites
                      Vegan, GF, Refined Sugar Free
                      Happily serves 15

                      ALL ORGANIC INGREDIENTS

                      1 1/4 Cup walnuts or cashews
                      1 Cup firmly packed dried unsweetened mango
                      10 soaked medjool dates, pitted
                      2 TBSP hemp seeds
                      1/3 Cup unsweetened finely shredded coconut
                      1 lime and zest
                      Dash Sea salt
                      Preheat oven to 350.
                      Add dried mango to a mixing bowl and cover with warm water (don’t skip this step or they’ll be too tough to blend).
                      Let soak for 5-7 minutes, or until soft and pliable, but not too soggy.
                      Drain and lay on a towel and pat off excess moisture. Set aside.
                      Add nuts to a food processor and mix into a fine meal. Set aside.
                      Add dates and soaked mango to the food processor and mix until a rough paste/sticky dough forms.
                      Add nut meal, hemp seeds, shredded coconut, lime zest, and sea salt. Mix until it forms a moldable dough.