My first intention was to do raw food blueberry muffins. I saw the recipe and it sounded great. Unfortunately the dough became sticky and it was impossible to form little muffins out of it. So I decided to add more nuts and raisins, some honey as well as one caramel and chocolate layer. For the freshness and some more vitamines I added fresh fruits. The result: Some delicous caramel nut bars with chocolate and fresh fruits!

 

The recipe:

 

First you need all nuts you like (I took one cup of each walnuts, cashews, and peanuts)

 

You put the half of it in a blender and mix it until it becomes a sticky mixture. Then you add the other half with a spoon and mix it (manually) so that the sticky dough becomes a great nut dough.

 

Now you can add dried fruits which you have to chop up first. I took dates and raisins. Then you add a little pinch of himalayan salt, some honey and cinnamon (as you like). Before eating everything you should quickly press the crust into a plate and put it in the refridgerator.

 

For the Caramel I took some salted butter, which I melt together with sugar in a little pot. When the sugar gets the typical caramel color and there are no pieces left you can take the pot from the stove and put it over one side of the nuts mixture. Put it again in the fridge.

 

Last and very important thing: the chocolate. You can melt it eather in a bain-marie (you need some patience) or just for a minute into the microwave to melten it.

 

When the caramel-nut bars dried, you can turn them onto the caramel side, so that you can put the chocolate on the other side. If you like to add fruits too, you should slice them before putting the chocolate on it. When the chocolate is still liquid, you can put the fruits on. Now you just have to put it in the fridge and wait for the chocolate to cool and voilà! Easy recipe for delicious, healthy home-made nutbars!

 

 

Continue reading

This recipe is from sally fallon’s nourishing traditions.

Makes three cups

2 c fresh mint leaves
1 medium onion, peeled and coarsely chopped
4 cloves garlic, peeled and coarsely chopped
4 jalapeno chilies, seeded and chopped
2 T cumin seeds, toasted
2/3 c almonds, chopped
1 T sea salt
4 T whey
1 c filtered water

Place all ingredients except salt, whey, and water into food processor and pulse until finely chopped but not paste-like. place in a quart-sized, wide-mouth glass container (mason jar, etc) and press down tightly. mix salt and whey with water and pour into jar, adding more water if necessary to cover chutney. top of the chutney should be at least 1 inch below top of jar. cover tightly and store at room temperature for two days before transferring to fridge. this should be eaten within two months.

I did not have whey so I replaced whey by sea salt. It made the mixture too salty, thus I added half cup of mint and almond. After 3-4 weeks of fermentation, it was perfect! i love to put it on chicken, split pea soup, or black beans

Continue reading

8 Foods You Should Eat Every Day

Article written by David Zinczenko from The Huffington Post.

 

Spinach
It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading Eat This, Not That!. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

 

Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. And choose wisely: Use our Best and Worst Yogurts.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast -- or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studiesshow that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. For the best picks in the produce aisle, click here.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids -- fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis -- but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Blueberries
Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. Try this amazing blueberry smoothie!

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie.

Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatorypolyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts -- about 1 ounce, or 7 nuts -- is good anytime, but especially as a post-workout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

Continue reading

Cinnamon Apple Tea

With Autumn finally arriving, there is nothing nicer than sitting outside on my porch in the cool breeze with a cup of hot tea in hand. Hot tea is the perfect complement to the cool weather, and there are so many ways to spice it up. Here is one of my favorite hot tea recipe for sipping on a cool autumn morning.

 

  This is a fantastic apple based tea. You won’t need tea bags for this recipe as the apple is the core of the tea.

• 3 apple slices
• ½ teaspoon honey
• ½ teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• Pinch of nutmeg
• 1 cup water (boiling)

Directions: Dice the apples and mash lightly with a fork in the bottom of a mug. Add the rest of the dry ingredients on top. Pour the 1 cup of boiling water over the apples and spices and stir. Allow to simmer in the boiling water for about 5 minutes then top with whipped cream and enjoy.  

Cinnamon is more than the brown powder that seasons morning toast. If steeped as a tea, it is said to have several medicinal and health benefits. This spicy, highly fragrant tree bark is native to south Asia and the Middle East. According to Home Remedies Web, the most common types are Ceylon and Cassia. When infused with hot water, these cinnamon varieties aid both the body and mind.

A boiled combination of cinnamon and water boost the body's immune system and speed recovery. Taken in regular doses, cinnamon tea may help to reduce inflammation from arthritis. Cinnamon contains cinnaldehyde, an anti-clumping and anti-coagulant that can help keep circulation going to reduce swelling. A common ingredient in hot toddies and mulled cider, cinnamon is one of the go-to ingredients for warming comfort during cold winter months. Cinnamon tea is a direct, flavorful way to get that heating sensation without the sugary sweetness of chewing gum or candy.   Article from: socialmoms.com

Continue reading