10 Reasons to Enjoy Peaches

Well, hello there wellness lovers!

Are we already near the middle of summer 2014? Well actually, it has seemed like summer for months now here in the high desert...

And for heavens' sake, the craft stores have already moved their summer decor to the clearance sections, and have already started stocking the shelves for fall!

I digress...time just seems to be going by way to fast these days.

Anyways, I am just excited that summer fruits, like peaches, are finally in season!

(photo credit)

What are some of the benefits of peaches, you may be wondering...

(I'm pretty sure I'm not the only nutrition geek/nerd/weirdo that Googles benefits of "--------" whenever I am eating something, hahaha.)

Anyways, I've come up with a list of 10 reasons why you may want to enjoy a peach, or many, this summer!

Keep in mind... peaches are on the Environmental Working Group's 'Dirty Dozen Plus' list, so if you are on a grocery budget, maybe at least try to purchase organic peaches. Or even better... plant a peach tree in your backyard! ;)

12 Reasons to Enjoy Peaches

1. They are an excellent source of potassium, which is beneficial to fluid regulation and also cleanses the kidneys.
2. Fiber assists in promoting feelings of satiation, as well as keeps your digestive system regulated.
3. Flavonoids, a class of antioxidants, assist in reducing inflammation and encouraging healthy cell growth.
4. Vitamins A and C make peaches a natural skin moisturizer, as both of these nutrients assist in regenerating the skin.
5. Beta carotene, an antioxidant, is thought to be beneficial to eye health.
6. Selenium, a mineral with antioxidant properties, may protect against cancer by protecting cells from damage.
7. Vitamin K is an essential nutrient that regulates normal blood clotting, assists with the transport of calcium throughout the body, and may be beneficial to bone health.
8. Vitamin E supports a healthy immune system, eyes, and skin.
9. Pectin assists in stabilizing blood sugar and regulating the digestive system, thanks to the fact that it's a form of soluble fiber.
10. Lastly, enjoying peaches are a perfect way to satisfy your cravings for sweets... naturally and healthfully!

Sources:

Eating Well
Dr. Weil.com
WH Foods
Livestrong
Environmental Working Group

I hope you are having a lovely weekend!

xoxo,
Ashley

How to Eat Organic on a Budget

Well, hello there wellness lovers!

Today I wanted to share with you some excellent tips, created by the lovely (and now famous!) Food Babe, Vani Hari.

I've been buying organic foods for years... and thought I knew all the tips + tricks when it came to saving money at the same time! Howver, I can definitely say that I've learned a few things from the Food Babe!

Because couldn't we all use a little extra cash...

Here are 75+ Tips, by the Food Babe... on how to eat organic on a budget!

Find and use organic coupons

• Check the websites of your favorite companies for coupons and special promotions, almost all of them have some.
• Join your favorite company’s social media pages for special coupons and deals. For example, if you join Nutiva’s facebook page, they will give you access to a $10 dollar off coupon. This is perfect for stocking up on chia seeds, coconut sugar, coconut oil, etc. (They also run huge discount specials every Tuesday.)
• Check out various organic coupon sites. Some of my favorite examples include Mambo Sprouts, Saving Naturally, Organic Deals, Organicfoodcoupons, Healthesavers, Organic Deals and Steals for organic food/natural living coupons, and money savings ideas.
• Simply Organic who makes spices, seasoning mixes and baking mixes always have coupons on their website here - sometimes more than a dollar off.
• Whole Foods has coupons here every week for various products throughout the store.
• Earth Fare has coupons here every week for various products throughout the store.
• Most stores take each others coupons, so don’t be afraid to use them all in one shopping trip at your most convenient or favorite store.

At home and in the kitchen

• Stay organized. Plan out your meals for the week according to organic foods that are on sale and/or that you have coupons for.
• Budget. Write out a weekly and monthly budget to help you keep track of both erratic spending and responsible spending. This will allow you to see your spending habits and help you prioritize purchasing organic food within your budget.
• Do it yourself, rather than buy it. Make your own organic granola bars, kale chips, smoothies, juices to replaced store-bought with more overhead.
• Learn how to portion and prioritize – it is a necessity to always buy organic meats and dairy products, and, therefore, learn to portion your consumption of these products each week. For example, keep meat to 4 ounces or less per serving.
• Invest in a 4 stage water filter installed directly under your sink to avoid having to buy bottled water. Also, check the Environmental Working Group guide on choosing the right water filter for you.
• Check out the book “Wildly Affordable Organic” for organic menu planning on $5 a day or less.

Use your freezer

• 9 times out of 10 the organic frozen produce at the store is cheaper than fresh, especially if the fruit or vegetable is out of season.
• Freeze all left overs using inexpensive mason glass jars or silicone ice molds for smaller portions.
• Freeze homemade cookie dough and other treats like almond freezer fudge, so you can have a treat ready to go in the appropriate portion size.
• Buy local produce when in season and freeze to save for out of season, for example in the spring and summer spread berries on a sheet pan and freeze overnight and then store in jars for the fall and winter.
• Double recipes and freeze leftovers, this works great with soups and stews.
• Freeze core kitchen staples like butter, cheese and bread scraps for bread crumbs or homemade croutons.

Make choices

• Meat & dairy (animals products like chicken, eggs, cheese, butter, yogurt, milk, etc.) are the most important to buy organic because of the combined risk of pesticide, anti-biotic and cancer causing growth hormone exposure. Whatever you do, do not skimp here.
• Reduce meat and dairy consumption if you cannot afford organic – One way to do this is to be vegan before 6pm, as Mark Bittman explains in his latest book. For example, have a green smoothie for breakfast with ezekiel toast, and then a large salad with lentils at lunch or a wrap made with hummus and then at night choose high quality meat in small portions.
• Reduce amount of organic meat used by substituting half the portion with organic beans.
• Buy a whole organic chicken for less per pound, vs. just the breast, legs or wings which are more expensive per pound. You can use the carcass to make your own chicken broth.
• Use the “Clean 15” and “Dirty Dozen” lists available on ewg.org to help you navigate which products to buy organic (or take with you when you travel). For example, if you have a choice between more expensive organic red peppers and less expensive conventional asparagus – choose the asparagus. Asparagus naturally repel pests allowing it to be grown with minimal pesticides. Include red pepper in your diet when it is in season or you can find it cheaper at another grocery store.
• Do not buy pre-washed and ready to eat fruits and veggies, as they can cost twice as much.
• Skip conventional Starbucks (and other coffee shops). Buy organic coffee and tea such as: Larry’s Beans Organic Coffee and Numi and make it yourself. This will actually save you time in the morning too.
• Eat out only twice a week – eating organic at home is significantly less expensive than eating at organic restaurants.

Buy in bulk

• Take advantage of the ‘buy one get one free’ sales or buy one get the other for a discounted price. You never know when it will go on sale again, so make sure to take advantage of it and store for later use. (This trick only works if you really love the product and it is a staple at your home – otherwise this could lead to wasted food)
• Always buy packaged staples on sale
• Buy unpackaged foods from bulk dispensers – I personally save a ton of cash by doing this, I buy everything from oat groats, to nuts, to dried fruit and lentils.
• Bring measuring cups with you to the grocery store if you are buying from bulk containers. That way you can get exactly the amount you need for a specific recipe and you won’t be paying for extra.
• Buy smaller organic spice packets or jars, old spices loose their medicinal qualities so it is smarter to buy in smaller quantities. For example, Earth Fare has little pre-portioned tiny ziplocs with herbs and spices available at the fraction of costs compared to a whole jar.
• Buy the whole animal and freeze the portions you don’t use. I personally know someone who is on a budget and does this all the time. You can also do this by contacting your local farmer and then splitting the cost with a group.
• To satisfy a sweet tooth, skip the full size packages of candy and chocolate. Buy a few pieces in the bulk section, for example go for a few pieces of organic dried fruit or 10 chocolate covered almonds.
• Find out what foods are in season and buy those in bulk, as they are significantly cheaper.
• Join a buying club with your neighbors, friends or family and buy large quantities at a discount. For example, United Buying Clubs (unitedbuyingclubs.com) serves more than 3,000 clubs in 34 states through its website.

Buy online

• Green PolkaDot Box - This service delivers organic and non-GMO food directly to your door step. It is membership club like Costco and Sam’s Club with some of the lowest prices available for organic staples, meat, dairy and other goods. (FYI – become a club member by Friday, May 25, 2012 to get 10% off the first order with the code “FOODBABE”).
• Amazon – One of my favorite shopping sites, because they basically have every brand available and ship free over $25.00.
• VitaCost – Another low cost website that has a wide variety of organic and healthy foods, vitamins, etc.
• Herbs Pro – Another low cost website that has a wide variety of organic and healthy foods, vitamins, etc.
• Before you check out online, visit Retail Me Not for online promotional codes and discounts for all your favorite online stores and sources.

Choose organic brands that save you money

• Choose more inexpensive grocery store brand products like Trader Joe’s, Earth Fare, 365 brand, ShopRite, Wegman’s, Kroger, Publix, Harris Teeter. Regardless of the brand, they are all required to follow the same guidelines set forth by the USDA organic certification program if they contain the USDA organic seal and chances are that you won’t be able to tell the difference between a brand name and store brand.
• Join grocery store loyalty programs for discounts. For example, if you join Earth Fare’s tomato bank program, you get a dollar back for every 100 points you earn.
• Use your rewards cards always. Most convenient stores, grocery stores, and drug stores allow you to sign-up for a rewards or savings card that will help you save money on a few of your items at the checkout counter. Even if this time of purchase does not contain organic food, the extra money that you are saving on your items can be put towards buying it when need be.
• Always remember that if you are not satisfied with your organic product, most grocery stores and organic food companies offer you money back guarantee. This also works for companies you bought in the past that you are now boycotting like Kraft’s Back to Nature
  
• Check Ebay‘s section for food and beverages, prices are really cheap!

Buy local

• Local food can be significantly cheaper than food shipped from miles away.
• Find a farmers market near you through LocalHarvest.org or the USDA - get to know your local farmers, create a personal relationship and negotiate prices.
• Ask your farmer about his farming practices. Some farmers do not spray pesticides on their crops but do not seek USDA certification to keep prices lower.
• Be the last person to leave the farmer’s market. Farmers will likely cut their prices at the end of the day, so they do not have to take their produce back to the farm.
• Buy a share in a community-supported agriculture CSA program. It’s nice to contribute to a local farm’s operating expenses while getting a weekly box of fresh fruits and vegetables.

Grow your own food

• Plant an herb pot in your kitchen or somewhere convenient so you can always have fresh herbs on hand. Organic herbs are one of the most overpriced items at the grocery store.
• Follow these tips from The Organic Consumers Association to grow organic food inside your home year round.
• Check this amazing guide that details out all the options and information you need to start urban farming at your home regardless of how much space you have.
• Once you start growing produce, give herbs, fruits and vegetables as gifts to family and friends (saving money on other material objects they might otherwise not use or collect).
• Remember to buy non-GMO seeds, check out Sow True Seed for lots of options.
• Check out growing lessons learned from 100 Days of Real Food.
• Learn how to can the produce you grow, here’s a how-to-guide for strawberry jam.
• Get a couple of chickens and hatch your own eggs. One friend of mine has so many eggs she doesn’t know what to do with them. You could also sell them to your neighbors or give them as hostess gifts.

Travel with organic food

• On a road trip use EatWellGuide.org to find out where to buy local, organic and sustainable foods from point to the other.
• Remember, a pricey restaurant doesn’t equal organic or quality food – going to a grocery store and picking up some organic food will save you money and your health.
• Bring your food with you in a cooler – even if you are flying. Did you know you can check a cooler?
• Bring organic tea with you and ask for hot water. A cup of tea can cost up to $5 dollars, vs. $1 dollar you would tip the barista or server.
• Bring filtered water with you wherever you go in a reusable safe water bottle so you never have to buy expensive bottled water.
• Always carry snacks like homemade trail mix in your purse or bag for emergencies.
• At the movies, bring your own organic popcorn and snacks if they do not offer them. There is no reason to pay a premium for conventional food.

Stop wasting food
Quick fact: Americans waste an estimated 1,400 calories of food per person EVERY SINGLE DAY.

• Raw nuts and flours should be kept in the refrigerator to last longer without going rancid.
• Line your refrigerator’s crisper drawer with paper towels to absorb excess moisture. They’ll absorb excess moisture which will help keep produce longer.
• To repel bugs, place a bay leaf in containers of rice, flour and pastas.
• Buy and keep bananas separated from one another, they spoil slower.
• Turn almond butter, yogurt, sour cream, tahini and cottage cheese containers upside down when stored in the fridge – this creates a vacuum seal, keeping them fresh longer
• Do not throw away nut meal from homemade nut milk – use it for smoothies, baked goods like biscotti or to make nut flours by placing the pulp on a baking sheet and drying it out in a 250 degree oven or dehydrator.
• Repurpose vegetable pulp from juicing to add fiber to soups, smoothies or make crackers or bread.
• Placed limp celery, baby carrots and radishes in water with a slice of potato to make them crunchy again.
• Keep all organic citrus fruits in the fridge – they will last up to 1-2 weeks longer.
• Do not wash organic dark leafy greens or berries until they are ready to consume.
• Store herbs, spring onions, asparagus upright in a large glass filled with an inch of water
• Learn tips and recipes on how to use over the edge food. For examples, panzanella with stale bread, and banana bread with overripe bananas.
• If you know you will not have a chance to eat it, freeze food before it goes bad.
• Choose to eat less, use a smaller plate to help you control the amount of food you might eat or end up wasting.
• Compost all food waste to put nutrients back in your garden (you will spend less on fertilizer).

If you have learned something from this... and want to see what else Vani has to offer, I highly recommend checking out her blog! She is up to amazing things! ... AND changing the world.

xoxo,
Ashley

Sweet Treats for Valentine's Day

Hello there, wellness lovers!

Well... as you know, Valentine's Day is quickly approaching... and I thought I'd share a few fun recipes for sweet treats that I've had saved on Pinterest for ages now!

Hopefully these are some new recipes that you haven't seen before! I think every single one would be perfectly appropriate for Valentine's Day. I hope you enjoy!

 

 Cream-Filled Chocolate Cupcakes

{recipe}

Raw Pomegranate "Cheesecake"

{recipe}

 Chocolate Covered Strawberries

{recipe}

Raw Chocolate Hearts

{recipe}

Raspberry Lemon "Cheesecake"

{recipe}

 Coconut Butter Cups

{recipe}

Raw Raspberry Cream Filled Chocolate Candies

{recipe}

Coconut Klondike Bars

{recipe}

Aren't all of these photos absolutely beautiful?? There are really some talented ladies out there! :) Happy Valentine's Day to you and yours!

xoxo,
Ashley

Peppermint Patty Truffles

Greetings wellness lovers!

I hope you have all been having a great month! My apologies for being MIA... it's been quite a busy month, well year... actually! My husband and I, omg... "husband" is so cool so finally say that, after almost 7 years!... just came home from our week-long honeymoon, and officially tied the knot just before that!

Photos to come...

Anyways... today I have a fun holiday recipe to share with you, by my lovely sister Alyssa, to surly put you in the mood for holiday decorating and preparations!

Peppermint Patty Truffles
by Alyssa Craft, Pure Living for Life

Hello there!

I have a special recipe to share today: peppermint patty truffles!

I decided to get a head start on my holiday recipes this year... and I have a confession. I LOVE York Peppermint Patties. I always have. However, as I am sure you can relate... I am not exactly a fan of the fact that they contain high fructose corn syrup, artificial flavoring and who knows what else...

These peppermint patty truffles are made with only four ingredients: coconut oil, honey, peppermint extract and dark chocolate. (For the maximum health benefits, make sure all these ingredients are organic.) I topped mine with crushed traditional candy canes, but if you are feeling extra healthy feel free to omit this or substitute with your own topping... get creative!

 

Prep time: 30 mins

Total time: 30 mins

Serves: 15

Ingredients

• ½ cup coconut oil
• ¼ cup honey
• ½ tsp peppermint extract
• 1 cup dark chocolate chips
• 2 candy canes, crushed

Instructions

1. Combine coconut oil, honey and peppermint extract in a bowl. Mash until well-mixed.
2. If mixture is not easy to form into balls, then put in the freezer briefly.
3. Scoop out 1.5 to 2 tsp of mixture and form into balls.
4. Place in the freezer while melting chocolate in a separate bowl over the stove.
5. Let chocolate cool a little bit.
6. Dip the frozen balls into the chocolate, sprinkle with candy cane topping. Let cool.

I hope you enjoy this recipe, and feel free to stop by and say hello anytime!

 

Happy holidays!

Alyssa

Pure Living for Life

Excellent advice, indeed!

What's the Deal with Coffee? Is it Healthy or Not?

If just the idea of giving up your organic, fair-trade coffee seems completely unbearable, relax! You don’t have to necessarily abandon your beloved eco-friendly coffee mug in order to enjoy optimal health and well-being.

There are many different varying views and studies, each with their own evidence to validate their findings… coffee is healthy, wait, no it’s not. While studying at the Institute for Integrative Nutrition, I learned that there are just about as many benefits as there are not-so-desirable side effects to this favorite morning substance.

As a holistic health coach, my view is this: if you adore your morning Joe and can’t imagine living life without it, then keep enjoying it! Drinking coffee has been associated with positive moods, improved concentration and alertness, and increasing social-ability, among many other benefits. Plus… it’s loaded in antioxidants!

If you don’t already drink coffee, but read somewhere that it was healthy… I would recommend not trying to drink it if you weren’t into it already. A few of the less spectacular side effects include: increased feelings of stress, anxiety, irritability, nutritional deficiencies, adrenal exhaustion, and increasing the acidity of your body.

What is the Ayurvedic perspective?
Ayurveda, which is recognized by the World Health Organization as a complete system of natural healing, encourages natural states of being without the use of mood-altering substances.

If you have somewhat of a hot and fiery personality type (the Pitta dosha), then caffeine can be especially aggravating, increasing your chance of becoming out of balance. According to this ancient philosophy, if you decide to drink coffee… it is not recommended to drink it first thing in the morning. Because of its acidity, it can be irritating to an empty stomach. It is generally advised to enjoy a cup after your lunch instead; the reason for this is that it can be beneficial to digestion.

It really comes down to being mindful about when/why you are drinking it, and being aware of the beneficial or not so lovely side effects it may be having on you. And, it may be food-industry cliché to say this… but moderation really is key!

Monsanto Labeling

Greetings wellness-lovers!

Today I wanted to share something I came across via Pinterest the other day... it's kind of humorous, but actually not...

It's from 1999... but as you know, it's relevant today, more than ever.

Thoughts?

Have a lovely day!

xoxo,
Ashley

Improve your Digestion with Raw Food!

Hello nutrition-minded foodies and wellness lovers! 

Today I have invited raw foods enthusiast Daisy Hernandez from the Wellness {Pulse} to share her knowledge and expertise about the benefits of raw foods for digestion! She also has an excellent recipe for a zucchini dill spread, made entirely with ingredients that are beneficial for improving digestion! 

Almost everyone has heard of the raw foods diet by now, and I have a feeling that many of you have actually experimented with the living foods lifestyle in one way or another.

While it's highly debatable and individual as to what percentage of your diet needs to be raw to enjoy the many benefits of living foods, I am 99.9% sure that there isn't a single intelligent person who would disagree that adding more fruits, vegetables, nuts, and seeds (provided you are not allergic), would have anything but a positive effect on your overall health and wellness!

"The Benefits of Raw Food for Digestion"

by Daisy Hernandez

"When I hear the word raw I immediately picture an image that hasn't been retouched or enhanced, it's in its purest form - just how you shot it. The same rings true to what we eat, the less 'enhancements' we do to our foods - the more natural goodness we’ll be putting into our body.

Eating raw foods is the most natural form of eating and how our ancestors back in their cavemen years used to eat. Back then, there weren't any stoves, microwaves or toaster ovens. It was all raw. It wasn’t until we began introducing unnatural foods into our lives that we started to come across epidemics such as diabetes, cancer and chronic digestive issues.

As of now, over 8% of the population in the United States is suffering from a digestive disorder and in Canada close to 20 million a year. Supplements and other products are shelved in grocery and health food store aisles carrying an extreme amount of sugar and other things I can’t even pronounce that can have our system working overtime and clogging things up anyway.

The problem with digestion is that when it's not running properly, not only do we begin to notice other issues such as constant headaches, acne, low energy, but we also feel uncomfortable. The food we've ingested from over 24 hours ago hasn't passed, our system is lagging. Just think of a rundown car struggling to start up, can you hear its drowning sound?

There are 3 types of enzymes that get our motor running in our overall digestion:

• digestive enzymes
• metabolic enzymes
• food enzymes

By eating  more raw-inspired goodness, we begin to bring in more active enzymes into our bodies that help digest and absorb nutrients into our cells.  The food enzymes are the ones that start the food digestion and guess where they can be sourced? Raw fruits and vegetables!

By heating our food to over 110 degrees we begin to kill off these enzymes and the nourishment we are looking to bring into our body is much less.

All raw foods are rich in enzymes, however, sprouted seeds, grains and legumes have the powerful punch. Sprouting can be done by soaking these foods, once they being to sprout their enzyme content has increased substantially.

For our digestion, it’s important to figure out what the problem is. If it’s bloating, sprouting of black, kidney or garbanzo beans could make matters worse. Start small then increase to see how you feel. What's most important it's to listen to your body, it knows what it needs.

I love incorporating raw foods into my day-to-day but I don't go extreme, I like to cook with whole foods as a way to balance things out for myself. Remember, what works for one person may not work for another. This way of eating works for me!"

Recipe: Zucchini Dill Spread

Ingredients:

2 cups zucchini, chopped

1/4 cup dill, chopped

1 garlic clove

2 tbs tahini

2 tbs lemon juice

sea salt, to taste

Directions:

Place all ingredients into food processor and pulse until smooth.

Add sea salt to taste.

Serve as a dip or spread to make a wrap.

Daisy is a designer gone rogue who’s own designer lifestyle led her to find healthy alternatives to living lighter. Inspired by her findings, she has become an integrative wellness coach and raw foods chef working with ladies in creative professional roles who love their craft but are searching to find their unique wellness potential. 

Website: www.daisyhdez.com

Twitter: @DaisyHdez




Have an amazing day!
xoxo,
Ashley

Simple Honey-Coconut Glazed Carrots

Greetings wellness lovers!

I hope you had an excellent weekend!

Jon and I celebrated the Easter holiday by spending the day relaxing at home with family over, enjoying delicious spring-time cuisine, and enjoying the perfect weather!

Since I know most busy, health-minded individuals are always looking for easy ways to sneak more veggies into their diets without a lot of time + ingredients, I wanted to share an easy recipe with you from this past weekend!

Simple Honey-Coconut Glazed Carrots

Serves: about 4


Ingredients:

• 1 lb. organic, whole carrots
• 2 tablespoons organic unrefined coconut oil
• 2 tablespoons local honey
• 2 tablespoons fresh thyme

Directions:
Wash and peel carrots, and slice into pieces of similar sizes. Fill a large pot with water, and bring to a boil. Add carrots to pot, boil until slightly tender... usually about 13-15 minutes. Drain carrots in colander. Add coconut oil and honey to pot, then add carrots back in. Cook, stirring occasionally for several minutes, mainly to just coat all of the carrots evenly with the coconut oil and honey. Add thyme. Serve and enjoy immediately.

*Holistic health bonus point: As you likely already know... enjoying local honey can be useful in remedying seasonal allergies!

Have an excellent rest of the day!

xoxo,
Ashley

Health Conscious Musical Fun with Rob Herring

Greetings wellness lovers!

Today I wanted to share with you another awareness-raising music video, created by a fellow IIN graduate, Rob Herring!

It's called...


(Leave Our Food) Alone



What I love about these songs is that they basically give you an overview of what's going on in the food/nutrition world, in a nutshell... with a dash of humor. ;)

If you enjoyed these videos... and want to stay updated with his latest, check out his Facebook page!

Banana Chips: Healthy or Not?

Greetings wellness lovers!

And happy spring! I know that I am not the only person excited about the change of season!

The warmer weather naturally makes me want lighter foods... less hot chocolate, more fresh juice. Less nuts, and more dried bananas?! Well, maybe...

Trader Joe's Banana Chips... healthy?

Today I have some questions about (what could be) my new favorite product, from Trader Joe's. Trader Joe's: Banana Chips. They are highly delicious and addicting... and it's quite a challenge to limit yourself to just one serving. But before I start buying them like crazy, and recommending them as a healthy snack to my clients, family, and friends... I have some questions.

1. The package claims that the banana chips are "dried fruit", but is that actually how they were made? Or are the bananas technically fried?

2. What specific kind of organic coconut oil is in the product? (ie. Is it refined? Or is it cold-pressed virgin?)

I've contacted the company regarding this, and am eagerly awaiting their response. In the meantime, I thought that perhaps one of my fellow health-nutrition-minded foodies might already have found the answers...

Obviously, the answers to these questions will dramatically change the 'health status' of this brilliant product.

I am keeping my fingers crossed that these banana chips are indeed dried/dehydrated with organic cold-pressed virgin coconut oil. I greatly appreciate any information you may know/have on these!

And, I will let you know when I hear back from Trader Joe's!

Have a great day!

xoxo,

Ashley

Cleaning-out-the-Fridge Vegetable Curry!

Greetings! I hope you are doing well on this November day!
















This morning, I was on a mission to clean out the fridge, and also wanted to make something that was easy, simple, warming, and (of course) delicious.

Any combination of vegetables can be used. (Save $ by using what you already have!)

Cleaning-out-the-Fridge Vegetable Curry

Ingredients:

• 3 cups green beans
• 2 cups sliced carrots
• 1 cup chickpeas
• 1 onion, chopped
• 16 ounces vegetable broth
• 1 14-oz can coconut milk
• 3 teaspoons curry powder
• 2 teaspoons dried basil
• brown rice (optional... to serve over)

Directions:
In a slow cooker, combine green beans, carrots, chickpeas, and onion. Stir in broth, coconut milk, curry powder, and basil.

*note: I used light coconut milk.

Apricot Creamsicle!

I hope you are enjoying your Memorial Day weekend! I know we are!   ♥  It's so nice to relax on a 'staycation.' :)

Anyways, we've been getting lots of apricots in our weekly Abundant Harvest Organics box of local, seasonal, & organic produce!

Last night, I was inspired to make this...

Apricot Creamsicle Smoothie!

Jon: "It doesn't really have cream, does it?"
Me: "Nope!" ;)

Ingredients:

• 1 cup apricots, frozen (in halves)
• 1 banana, frozen (in halves)
• 1/2 teaspoon vanilla
• 1 1/3 cups almond milk
• optional: whipped cream (I used dairy/soy-free Rice Whip!) 

Directions:
 Blend! :)

(serves 2)

This Week's Agenda:

• Complete the paperwork for my 2nd client!
• Pedicure with my mom! ♥ 
• Update business website
• Join Ladies First gym... hello 'girl time' with my friend, Amber; cardio, yoga, & sauna!
• Create another Facebook ad
• Yoga class on Tuesday ♥
• Send out my 1st newsletter!
• Officially complete business license with DBA form from L.A. County
• Get ready for my first workshop/seminar
• Job interview with the City of Palmdale
• Finally order my business cards...thank you Alyssa Craft Design!
• Visit my sister, Alyssa, in Oregon!

Interesting Reads:

Maybe we shouldn't consume soy?
What?! Beer contains estrogen?
9 Factors Affecting Metabolism
8 Drug-Free Natural Highs
Why Support Farmers' Markets?

Enjoy the rest of your Memorial Day weekend!! Are you making anything healthy? :)

Citrus Snap Peas and Carrots!

Hello wellness lovers... I hope you are having an amazing week!

Any exciting plans for this weekend? Jon and I are going to Disneyland (again!) Haha... we have annual passes, so we need to use them! We actually haven't been in 2 months...

Anyways, on to today's healthy deliciousness! ♥

The other day I was flipping through the latest issue of First magazine, and a recipe caught my eye! It totally had "spring" written all over it! The original recipe called for butter & honey, but I wanted to substitute coconut oil and agave instead.

Also, I made it without fresh parsley and shallots, because:
a.) I like easy, fast, & simple.
b.) It didn't seem like they would taste that amazing with coconut oil.
b.) I find it annoying to make trips to the grocery store for 1 or 2 items. (I am sure you can relate!)

Citrus Snap Peas & Carrots

Ingredients:

• 2 pounds baby carrots
• 12 ounces sugar snap peas
• 1 tablespoon coconut oil
• 1 teaspoon agave
• 2 tablespoons lemon juice
• salt (I used Himalayan)

Directions:

1. In large saucepot over high heat, filled with (lightly) salted boiling water, cook baby carrots for 4 min., or until crisp-tender, adding sugar snap peas after 2 min. Drain.
2. Heat coconut oil in skillet over medium-high heat.
3. Add carrots, snap peas, agave, and lemon juice. Cook for 2 minutes, stirring occasionally.

Yum! Enjoy over rice, quinoa, or other grain for a light & healthy meal.

I hope you are having a great day! :)

Health & Wellness News & Inspiration:
Top 10 Superfoods for Spring- Shine
15 Powerful Reasons to Go Veg- Care2
Spring Veggies Tasty, Healthful- AuburnPub.com
Is Maple Syrup a Superfood?- eCanadaNow
Cat Yoga- YouTube

Elana's Peppermint Patties!

Greetings!

Do you ever feel like you are keeping a secret, because you know how to create better, healthier versions of favorite childhood treats? I feel that way sometimes... well, actually, right now! ;)

Because of this...

Remember those York Peppermint Patties?













I remember my great grandma would always have a bag handy, and she would never have my sister and I leave without a handful each. :)

However... do you know what ingredients are in those?! Sugar, corn syrup, semi- sweet chocolate (chocolate, sugar, cocoa, milk fat, cocoa butter, soy lecithin, Polyglycerol Polyricinoleate (PGPR), emulsifier, vanillian, artificial flavor), invert sugar, egg whites, and oil of peppermint.

Yikes! Chemicals, preservatives, artificial flavors, & animal by-products. No thanks... these days we know better!

Anyways, you can probably imagine my excitement when I came across a healthier version of these mints via Elana's Pantry. Her recipe is amazing!

What are your favorite treats from childhood? And, have you made a healthier version of them? :)

Vegan Brownie Fudge!

Greetings! :)

I hope you had an amazing weekend! It's been cold and rainy in Palmdale... perfect for relaxing by the fire, watching movies, working on Integrative Nutrition coursework, spending time with family, cooking, and making fun vegan treats in the kitchen!

Anyways, my friend Amber invited me over for dinner tomorrow... so naturally, I wanted to make a healthy, guilt-free dessert! :)

What I came up with is a treat that is half brownie, half fudge, partially raw (the base), and the rest just vegan (the topping).

Vegan Brownie Fudge

For the base layer-
Ingredients:

• 1 cup walnuts
• 1 cup almonds
• 1 cup dates, pitted
• 2 teaspoons vanilla
• 1/3 cup cocoa powder
• 1/3 cup carob powder
• 1/4 cup almond milk 

Directions: Process the ingredients above in a (heavy duty) food processor. Press into an 8x8 square pan lined with parchment paper. To help make the brownies lie 'flat' in the pan, I placed parchment paper on top and  pressed on the mixture until it was even. Place in freezer to firm for approximately 30 minutes.

For the topping-
Ingredients:

• 1/2 cup vegan chocolate chips
• sprinkles

Directions: Melt the chocolate chips in a double boiler. Spread onto brownie layer. Add the sprinkles! :) Let the chocolate topping return to a solid state, or place in the refrigerator to quicken the process. After the chocolate has become solid, carefully lift the brownies out of the pan and place on cutting board. Cut brownies into squares... and enjoy!

What do you do on rainy days? Did you make anything exciting in the kitchen this weekend?

Time for Juicing!

Happy Saturday! I hope you are having an amazing weekend! The weather in Palmdale is so perfect right now... all I want to do is spend time outside! :)

As I mentioned, it was an emotional week, and by the end of it I did not feel well at all... (nauseous, exhausted, migranes) However, I am feeling so much better!

I've been enjoying fresh juices every morning, eating mainly fruits & vegetables, walking every morning, gardening, relaxing, spending time with my family, doing yoga, practicing "health history consultations" with insightful IN students, and applying to new jobs! And, tomorrow... hiking with friends! ♥

Anyways, back to the juicing... I can't believe how amazing fresh juice can make you feel! And spring is a perfect time to start adding fresh juices to your diet! They are so light, cleansing, refreshing, and full of vitamins & enzymes!

More benefits of juicing can be found here!

I wanted to share some simple combinations I've enjoyed this week, and I hope they will inspire you to get your juicer out! (Or get one.) :)

Cucumber Lemon Ginger Juice

(serves 2)

• 2 cucumbers
• 3 stalks of celery
• 1" ginger root
• 1 lemon

Sweet Carrot Orange Ginger Juice

(serves 2)

• 5 carrots
• 1" ginger root
• 1 lemon
• 2 oranges

And now... for the more tolerant "advanced"~

Green Detox Juice!

(serves 2)

• 2 cups greens (I used a mix)
• 5 stalks celery
• 1 orange
• 1" ginger root
• 1 lemon

Vegan Vanilla Almond Milkshake!

Hello fellow health and wellness lovers!

It's been awhile since I've posted an update...

This was a busy week: work, house-sitting, studying my coursework for Integrative Nutrition, and working on my health coaching business! I've also been spending time on my gardening blog! ♥

Anyways... last year around this time I found a health food store in Las Vegas, where I had a "Raw Vanilla Milkshake." I don't remember the exact ingredients, but this is what I came up with!

Vegan Vanilla Almond Milkshake
(2 servings)

• 1 banana
• 1 cup almond milk
• 1 1/2 cups ice
• 1 medjool date (2 for added sweetnes)
• 1 tsp vanilla
• 4 tsp. flax oil* (optional, see note below)

 *Flax oil is great for balancing hormones! ;)

Who ever said milkshakes have to be made out of sugar and dairy anyways?

Chocolate Covered Strawberries

 Happy Valentine's Day! ♥

Do you have anything special planned? Since I will be working tonight until 8, I am planning on surprising Jon with Valentine's Day dessert!

I am baking up some love in the form of chocolate covered strawberries, peanut butter "Hershey Kiss Cookies" (Jon's favorite), and vegan cupcakes. ♥

If you want a healthy, yet still heavenly & delicious version of chocolate covered strawberries... give this recipe a try!
  
Chocolate Covered Strawberries
For the Chocolate:
Ingredients:

• 6 tablespoons agave
• 6 tablespoons cocoa powder
• 4 tablespoons coconut oil (melted)
• 3 teaspoon. carob powder
• 1 teaspoon. vanilla extract

Directions:
Blend all ingredients together, dip strawberries immediately.


What special treats are you making? I hope you have a wonderful day! ♥

Green Apple Super Smoothie!

Hello there! :) And happy Friday!

So... earlier this week, I did some reading & researching about 100 different popular dietary theories (for hours!). I am absolutely fascinated by everything I am learning at the Institute for Integrative Nutrition! ♥

Anyways, when reading about the Body Ecology Diet, I came across a delicious green smoothie recipe! I ended up adding dates for natural sweetness. It is my favorite green smoothie yet!!

If you want to whip up a green smoothie that is less "green" tasting than most, give this one a try! :) It's delightfully refreshing and calming, yet energizing!

Green Apple Super Smoothie
(makes 6 servings)  

Ingredients:

*1 granny smith apple

*4-5 stalks celery 

*2 cups romaine lettuce

*4 dates, pitted 
*½ large avocado 
*½ bunch cilantro or parsley

*3-4 cups filtered water

Directions:

Chop vegetables into 1 inch pieces for easy blending. Fill blender with 3-4 cups filtered water (more or less water depending on how thick you desire your shake). Add all ingredients into blender. Puree till smooth or desired consistency. Enjoy!

Do you have a favorite green smoothie recipe? I would love to try it! :)

And, are you doing anything exciting this weekend?