October Pumpkin Series: Pumpkin Spice Smoothie

It's Halloweeeeeeeeeeeeeen! Today is my second favorite holiday, after Christmas (of course). My parents always go a bit overboard on holidays, and Halloween is no exception. Every year our house was transformed into a spooky set-up where my parents would mess with the the pre-teens but take off their masks and turn on the lights for the babes. I associate Halloween with smells - pumpkin slime on my hands, a pillowcase full of chocolate, plastic costumes. It also reminds me of cinnamon and nutmeg, two staples of this Pumpkin Spice Smoothie from intern Macy. Tonight may be all about candy, so fuel up this AM with a protein and pumpkin! This also makes a great breakfast or snack for kids!

*M*

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From Macy:

Ingredients:

1 cup plain Greek yogurt 
1/2 cup almond or coconut milk 
1/2 cup pumpkin puree (not pumpkin pie puree)
1 T pure maple syrup (or honey, blackstrap molasses, coconut sugar) or stevia to taste
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. pumpkin pie spice
1 tsp. all-spice
Ice cubes

Instructions:

Blend all ingredients until smooth. Top with a dash of cinnamon and slurp out of your favorite glass.

Enjoy!
Macy

October Pumpkin Series: Paleo Pumpkin Pancakes

October Pumpkin Series is  back! Check last year's awesome pumpkin recipes, like Pumpkin Bread, Pumpkin Chili, and No Bake Pumpkin Cookies, or take a gander at my favorite pumpkin recreation - my Healthy Pumpkin Spice Latte. This year, interns Macy and Kayla are hard at work adapting and experimenting with some of the most delicious pumpkin recipes of the blogosphere. It may be October 13th already, but we have plenty of October left to feature these amazing orange gourds. 

Do you have a favorite pumpkin recipe that you want us to adapt?

*M*

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Paleo Pumpkin Pancakes

Adapted from Paleo Grubs

Ingredients:

1/4 cup pumpkin puree

¼ C almond milk

1 tbsp honey

3 eggs

1 tbsp coconut oil, melted, plus additional for pan

1 tsp vanilla

1/4 cup coconut flour

1 tsp cinnamon

Pinch of pumpkin pie spice

Pinch of nutmeg

1/2 tsp salt

1/4 tsp baking soda

Instructions:

Assemble ingredients:

In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, pumpkin pie spice, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined.

Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 3-5 minutes until the bottom is cooked through, and then flip. Cook for another 3-4 minutes until lightly browned. Repeat with remaining batter. Serve warm topped with sliced almonds, sunflower seed butter, a drizzle of maple syrup, smashed raspberries, banana slices, chocolate chips - the possibilities are endless!

Enjoy!

Macy

All About Oats Part 3: Overnight Oats (Guest Blogger)

Meet Kelsey.

Kelsey is my wonderful intern.  I'm so excited to have her help!  Her sister Angie and I have been friends since college, and I have gotten to know their wonderful family over the years.  Kelsey will make an awesome RD soon.  Below is her first blog post about super popular Overnight Oats.  Enjoy!

*M*

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I am both excited and grateful to be a guest blogger and intern for this amazing site! I would like to share with you one of my favorite breakfast recipes. This recipe is essential to me since I am constantly rushing out the door in the morning, yet I still know that I need to eat something for breakfast (the most important meal of the day some will say). Right now I am a full time student at ASU, a volunteer at a hospital and a dance/tumbling instructor. My days consist of waking up and rushing out the door to the gym, rushing to get to school and rushing to get to work. I do find time to relax and do pilates and yoga every once in awhile!

I was first introduced to overnight oats at the Gilbert Farmer’s Market: Uprooted Kitchen. I was a bit skeptical because I was unsure if I would like oats that were chilled. After I tasted the first bite, I absolutely loved them. I then did a great deal of research on different recipes and found that the flavor possibilities were endless. I thought to myself, “I could make this every morning for breakfast and never get tired of it!” I am thrilled to share with you the favorite recipe that I have found for overnight oats. I have, no joke, been eating these for breakfast for the last week.

Overnight oats are a super quick and easy meal that will please anyone who likes flavored oats. 

Peanut Butter Banana Overnight Oats

Ingredients:
¼ cup Old Fashioned Oats (not the quick, instant or steel cut)
1/3 cup almond milk
1 ½ teaspoon chia seeds
¼ cup greek yogurt
1 tablespoon PB2 (peanut butter powder)

Optional:
1/4 cup walnuts

In the morning add:
1 banana
1 tablespoon hemp seeds
  
Instructions:

Assemble ingredients.  

 

Combine all ingredients in a jar and shake/stir it together. Let it sit overnight in the refrigerator or up to three days and enjoy! 
 

 

Once I take it out in the morning, I add a banana and 1 tablespoon hemp seeds for an extra crunch and protein.
 

Do not be afraid to try other ideas! I have only made the peanut butter banana but once I move pass my obsession with this flavor, I want to try blueberry maple, apple cinnamon, banana cocoa, etc.!!

 

Have fun and be creative! Hope you all enjoy!

Kelsey

All About Oats Part 1: Homemade Granola

Granola has long held the reputation as a "natural health food," yet the nutritive benefits of most store bought granola are greatly diminished by high quantities of refined sugar and inflammatory vegetable oils.  Enter this homemade granola, adapted by yours truly from Alton Brown's Food Network recipe. Oats can be a great way to add soluble fiber, magnesium, and immune-boosting beta glucans to your diet, but sometimes plain old oatmeal can get a little routine.  (Getting bored with your oatmeal?  Check out this post on creative ways to spice up your oatmeal.)  Side note: make sure to always add some protein to your oatmeal, perhaps in the form of nuts, stirred in peanut butter, or even some protein powder to make your breakfast more well rounded and satisfying and to prevent a mid-morning blood sugar crash.  

I have been eating and baking with oats more often lately because they may help with breastmilk supply, and with four close friends having April babies I'm trying my hand at more oat-based recipes as gifts.  I love this adapted recipe, below, because it combines oats with dried fruits, dried unsweetened coconut, coconut oil, and nuts - all nutrient powerhouses.  Plus, with the fat and protein in the nuts and sweetness from a bit of honey, maple syrup and stevia, it causes much less of an insulin spike than your typical bagged granola.  Enjoy this granola atop organic Greek yogurt, mixed with almond milk and sliced banana, or just plain out of the bowl as a snack.  It stores well and makes a great gift, too!

Healthier Homemade Granola

Serves 6

Ingredients:

3 cups rolled oats
2 cups raw or dry roasted nuts (I used walnuts, almonds and cashews)
3/4 cup unsweetened shredded coconut or coconut flakes
1/4 cup honey
1/4 cup real maple syrup
1/3 cup organic coconut oil
1/2 to 1 cup raisins, cranberries or other dried fruit
3/4 teaspoon sea salt
Dash stevia
Cinnamon to taste

Instructions:

Preheat oven to 250 degrees F.  In a large bowl, combine oats, nuts, coconut and dried fruit.  

Combine all other ingredients in a separate bowl.  

Pour liquid mixture over oat mixture and pour onto two sheet pans. 

Cook for 1 hour 15 minutes to achieve an even color.  Mmmmmm...can't you smell that coconutty goodness already?  (Yes, coconutty is a word!)

Remove from oven, cool, and store in a glass bowl or containers.

Here was my breakfast - granola, almond milk, and bananas!  It was super fast, satisfying and definitely fulfilled my granola craving.  Plus, I am getting plenty of healthy fats - especially lauric acid from the coconut - which is so important for breastmilk quality.  (Not breastfeeding?  Coconut is awesome for your immune system, thyroid, and metabolism.)
 

Enjoy!
*M*

What's in my fridge {crazy busy edition}

I snapped a few pics before I headed off to Mammoth on a whirlwind weekend trip with my best friend. Before I left, I made sure to stock my fridge with a few simple things so that I'd be prepared for the next week without having to make a Monday trip to the grocery store.

I usually bring my lunch to work, so I needed to have some staples for the upcoming week, plus plenty of fruits and veggies for breakfast and snacks. I also had a jam packed week of events and Karve training, so I was only planning to make dinner at home only one night this week. So, these shots show a pretty "bare" fridge for me - but it might help you in knowing what to keep on hand so you can throw some healthy meals together.


We eat a lot of eggs at my house. Whether hard boiled, poached, or sometimes scrambled, we're big fans. I especially love the organic soy-free eggs from Whole Foods or eggs from my local farmer at the North Scottsdale Farmers Market. I like to keep chia seeds around for various recipes and to sprinkle on my meals for an extra dose of omega-3 fats and fiber. You can also see my beloved organic pasture butter below.


I left my husband with a treat before I left - Whole Foods curry chicken salad (which I recreated at home here).

I keep certain supplements (probiotics, fish oil, and multi greens) refrigerated. Cold temps are necessary for the probiotics to stay alive; I just like keeping fish oil in the fridge so the gel caps don't stick together and they have less chance of becoming rancid.


Fruit drawer - I normally also keep bananas on the counter and frozen berries in the freezer.

Oh yeah, there are different types of apples, pears, avocado, lemons, limes, and tangerines in here, plus a tomato (technically it's a fruit, right?). The variety changes weekly.

My veggie drawer was pretty bare this week, but I did have huge containers of organic spinach and organic mesclun greens that didn't fit in the drawer.


I also keep plenty of kombucha, hummus, nut butters, Fig brand bean soups, almond milk, Ezekiel bread/English muffins, organic meats, goat cheese, raw organic cheese, and condiments such as salsa, Cholula, mustard, and various sauces on hand.


So what did all this food translate into this week?

For breakfast, I usually have a raw organic whey protein or rice protein shake with hempseed powder, frozen fruit or banana, almond milk, stevia, and almond butter. I try to mix up the fruit, nut butter, and protein type. I also love salads for breakfast (weird, I know), veggie scrambles, and brown rice cakes topped with almond butter, sliced banana, and chia seeds.

(My husband likes Cheerios and organic milk with a banana or an Ezekiel English muffin with peanut butter and jelly and a hard boiled egg - just in case you were wondering. And yes, he takes probiotics and fish oil daily.)

Lunches are always a salad of some kind with either an entree or topped with protein. I have been chipping away at a big bowl of great northern bean soup I made last week and froze for this week, topping it with chia seeds or avocado slices. I try to get as much variety as possible with my veggies, mixing in kale, tomato, cucumber, carrot, mushroom, squash, onion, and broccoli (among others).

Snacks include sliced cucumbers or baby carrots and hummus, organic hard boiled eggs, Lara bars, pears or apples with nut butters, or raw fudge (in my freezer).

Dinner two nights a week when I do Karve is an Organic Raw Revolution bar. I usually don't like replacing meals with bars, but these are whole food based and perfect for the 5 minutes I have between 1 hour of Karve class and 2 hours of Karve teacher training. Plus, it doesn't sit too heavily on my stomach while I am working out or demonstrating during the training.

Tonight's dinner will be an awesome spiced apple chicken recipe from Eating Well and a Clean Program recipe called Wilted Winter Greens. I'm looking to having my one night this week in the kitchen. I truly miss cooking during these busy teacher training months, but we're already in the home stretch!

What's in YOUR fridge?

*M*

My Favorite Oatmeal on the Go

I came across a really cool product, Umpqua Oats, while grabbing iced tea at my local AJ's grocery store. Umpqua Oats is based Oregon and sells a variety of individually packaged oatmeal in a variety of delicious and healthy flavors. The best part? Just add water!


I'm normally not a fan of many "convenience" foods because they're often loaded with artificial ingredients, hydrogenated oils, and refined flours. Your typical instant oatmeal has lots of added sugars, colors, and flavorings. Fortunately, Umpqua sticks to the "real thing" when making their oatmeal - and it tastes delicious! They use only whole rolled oats, which are more slowly digested than instant oats, plus a variety of nuts, natural sweeteners, dried fruits, and other healthy ingredients, such as flaxseed.

Oats can be a really healthy addition to our diets. Research suggests that oatmeal is cardio-protective, helps fight cancer, and even may ward off infection. The trick to eating oatmeal is to find a combination that's balanced, satisfying, and contains healthy "add-ins" (keep reading!).

A lot of my clients report that they feel hungry very soon after eating oatmeal. This is a very true phenomenon. When we eat a mostly carbohydrate-containing meal, such as instant oats with a banana, we have a quick rise in blood sugar. This prompts the pancreas to release insulin, a hormone that "unlocks" the door to each cell and lets the broken-down carbohydrate from the blood to enter the cell. When the carbohydrate in the blood ("blood sugar") moves into the cell, our blood sugar drops quickly, prompting sensations of hunger. We then reach for something to give us another "boost," like pretzels or candy, and complete the cycle over and over. Not only do we end up eating a lot more than our bodies actually need, but we're riding a roller-coaster of blood sugar peaks and valleys, which makes us feel hyper, then lethargic. Furthermore, mounting research suggests that this cycle of high blood sugar and the resultant high insulin response is what leads to heart disease and a host of other maladies.

So how do we temper this cycle? Just remember three things: fiber, protein, and fat. These three nutrients slow down the rate of conversion of food into sugar in the blood. Whenever you eat grains, opt for whole grains that are as minimally processed as possible. This will add nutrients and fiber. Also, make sure to add some sort of protein and fat to each meal. Protein, found in hard boiled eggs, nuts, dairy, beans, fish, seeds, and animal products, maintains muscle, provides essential amino acids for cellular and cognitive processes, and helps us feel satisfied and more clear-headed longer. Don't forget the fat! Fat is essential for cellular communication, since every cell is surrounded by a lipid (fat) layer. It also is necessary for nutrient absorption, healthy skin and hair, and in fighting disease, plus it makes food taste good! Fat can be found in nuts, seeds, avocados, dairy, avocados, olives, fatty fish, meat (like organic, grass-fed beef), and butter (like organic pasture butter).

The folks at Umpqua know that this balance of carbohydrates, protein, and fat is important. Their "Not Guilty" flavor contains only rolled oats, flaxseeds, chia seeds, blueberries, and apples. With 8 grams of protein, 8 grams of fiber, and 6 grams of fat, you're getting a nice balance of nutrients. I like to add a little stevia for a hint of sweetness. This flavor is only 220 calories, which is pretty light for a breakfast (especially if you're active), so you might want to add a hard boiled egg or piece of fruit. However, if you're not a big breakfast eater or want a really yummy snack, it's a great option!


Of course, Umpqua also has more creative options, such as Monkey Bars (chocolate, peanut, and coconut) or Lei'd Back (cashews, macadamia nut, papaya, and coconut), plus a slew of other delicious varieties. Many of their flavors are sweetened with evaporated cane juice (sucanat sugar), a minimally processed, more favorable option than the high fructose corn syrup or artificial sweeteners you might find in other products. Monkey Bars went over extremely well when taste tested at my Karve Studio Scottsdale seminar in June.

To make Umpqua oats for yourself, just add hot water to the level indicated on the container, wait a few minutes, and enjoy. It's warm, satisfying, and super easy, especially on busy mornings. Stash a few in your desk at work and you will never miss breakfast again!

Find Umpqua Oats at your local AJ's store (in Arizona) or at a variety of vendors nation-wide. Check out their website for more information. (A big thanks to Norm Price of Umpqua, who graciously provided over 40 samples for my Karve and k Pilates "Breakfast" seminars - you rock! They were a huge hit!)

If you want to check out Umpqua Oats for FREE, come to my k Pilates seminar this Saturday, July 16th at 11 AM in Mesa, Arizona. For more information, go to kpilates.com.

Coconut Quick Bread

I'm always on the lookout for healthy baked goods, and when I came across this recipe in my friend Maya's newsletter, the Weekly Fig, I was stoked. Maya is a registered dietitian with a holistic background who has a similar approach as mine. Her newest website, Intentful Chef, is officially launching soon, and she is both a wealth of knowledge and an excellent cook. Thanks for this recipe, Maya!

I couldn't have said this any better, so I will directly quote Maya's Weekly Fig issue:

"Coconut flour is gluten free, high fiber, and high protein! You can buy it at most health food stores. Gluten is what typically gives breads their structure, which holds them together. Since the flour is gluten free, the properties are very different from that of wheat flour. Hence the reason for 6 whole eggs, providing a new form of structure for the bread."

Don't shy away from coconut oil and real, organic pasture butter - we're learning every day through research that saturated fat is not what causes heart disease. Check out this article for more information.

Maya's Coconut Quick Bread

Ingredients:
1 cup coconut flour (I got mine at Whole Foods)
1/2 cup real, unsalted butter (try organic pasture butter at Whole Foods)
6 eggs
4 T honey (you can use 2 or even a few dashes of stevia)
1/2 tsp. dirty sea salt
1/2 tsp. cinnamon (optional)

Instructions:

Assemble ingredients:


Mix all ingredients together in a bowl using an electric mixer until it becomes a "clumpless" paste.

Coconut flour:


Eggs:



Honey:


Cinnamon:


Grease a loaf pan and drop in the batter.



Bake at 350 degrees F for 30 minutes. The top will become golden brown or darker. Serve as is, with fresh made jam, or coffee (or Teeccino!).




Enjoy!

*M*

Chocolate Walnut Clean Program Scones and Clean Week 2

I'm on week 2 of the Clean Program. It has been a rough week stress-wise, which made this detox a little bit more difficult than expected. It's amazing when we realize why we reach for food (or a glass of wine!). I don't consider myself much of an emotional eater anymore, but apparently I still have the "must-put-something-in-mouth" reflex when really stressed. While doing Clean, I'm forced to reevaluate why and how I'm eating. It's a great way to check in with what's going on in my head and how that affects how I'm eating.

Week 2 progress has included a dramatic decrease in cravings for sweets and a leveling out in my blood sugar. My skin has started to clear up, and my eyes are looking bright. My digestive tract is functioning much better too. I'm in Baltimore for week 3, so I have a lot of time alone to relax, de-stress, and watch movies after work (as opposed to running errands, cooking, cleaning, or hanging out with loved ones at home). Oh, and I'm supposed to work on that whole chill out thing...we'll see ;)

I wanted to make something baked and yummy that is both Greg-approved and Clean Program-worthy. This recipe comes from Clean Eats, a recipe book on the Clean Program website (click on "GOOP Recipes"). The recipes in this booklet are not necessarily strict to the 21-day detox but are gluten-, dairy-, soy-, and added sugar-free. I'm a big fan of scones, but I don't often make them because it's hard to find a healthy alternative that actually tastes good, and I don't like the too-sweet scones found at coffee shops. Both Greg and I really enjoyed these and look forward to making them on a regular basis. Note: since I'm avoiding chocolate (made with sugar) on the program, I simply added about 1/4 cup shredded coconut.

Chocolate Walnut Scones Ingredients:
3/4 cup coconut oil + 1 tsp. for greasing the baking sheet
1/4 cup water
1/2 cup dates, pitted
1 tsp. vanilla
1/2 tsp. baking powder
1/8 tsp. baking soda
2 cups gluten free all purpose flour (Bob's Red Mill) + 1 T for dusting (the recipe calls for 1 cup, but per recommendations on the Clean website, I used 2 cups)
Pinch sea salt
2 oz organic dark chocolate (sugar/dairy free), coarsely chopped (this is where I used shredded coconut instead)
1/2 cup raw, organic walnuts, coarsely chopped

Instructions:

Preheat oven to 350 degrees. Mix all dry ingredients in a large bowl.




In a separate bowl, mash the dates until you have a thick paste and set aside.


Warm the coconut oil until it's liquid and add to date paste with vanilla and water.


Add the wet to the dry (I did dry to wet) and mix until combined. Dough should hold together. Stir in the walnuts and shredded coconut if using.






Form the dough into a round and place on a lightly floured surface and cut in half. Roll each half into another round. Cut one of the rounds in half and cut each half into thirds and repeat with the second round so you have 12 wedges. Lightly grease a baking or cookie sheet with the coconut oil and place the wedges on the sheet in the oven for 16 minutes, turning at the 8 minute mark. Note: you can also make rustic drop scones by simply spooning the dough onto the sheet like giant cookies if you prefer that to the wedge shape.


When they come out, look how beautiful they are!


Don't these look good? Is your mouth watering yet?




I hope you give this recipe a shot and enjoy them as much as we did!

*M*