Broccoli Crunch

Fast dinners that satisfy with little prep require a quick chop and mix.  Tonight was one of those nights.  With lots of broccoli to use up and I wanted something with some crunch, I decided to make a quick broccoli salad.

Traditional broccoli salads usually are made with raw broccoli and lots of mayo and bacon.  I like my broccoli to be bright green and some of the rawness taken out so I steamed it for just a minute to get it bright green then I took it out of the steamer and rinsed it with cold water.  You could blanch it if you want, but I didn't want to wait for a full pot of water to boil, so I steamed it.  I believe it makes it a prettier salad.

This salad keeps well for a few days in the fridge so make up a big batch and pull it out to have a quick snack, lunch or with dinner as a side.

Broccoli Crunch

1 lb Broccoli

1/4 Cup Red Onion, Sliced

1/4 Cup Parmesan Cheese, Shredded

1/4 Cup Cilantro, Chopped

Sunflower Seeds or Nuts (Optional)

Dressing

2 Tbsp Mayo or Veganise

1 Garlic Clove, Minced

2 Tbsp Red Wine Vinegar

1 tsp Truvia

1 Tbsp Extra Virgin Olive Oil

Himalayan Pink Sea Salt (to taste)

Black Pepper (to Taste)

Cut broccoli into florets.  Steam in steam basket just until they turn bright green, then remove and cool down.

Prepare dressing and toss with broccoli and remaining ingredients.

There are many nutritional benefits of broccoli. Broccoli is nutrient dense and it's low in calories, one cup is only 45 calories. Broccoli contains Vitamins C, K, A, B6, B2, E, B1, B3, B5, Folate, Manganese, Fiber, Tryptohphan, Potassium, Phosphorus, Magnesium, Protein, Omega 3 fatty acids, Iron, Calcium, and Zinc.

Broccoli is high in fiber, which helps maintain a healthy gastrointestinal (GI) tract. It also helps in the reduction of cholesterol levels in the blood a great addition to broccoli nutrition.

So chop it up...and eat your Broccoli!

Stormy

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Cherry Ginger Nut Baked Apples

Everyone knows that having an apple a day keeps the doctor away but did you know that if you ate one each day it can lower your serum cholesterol levels by 8-11%? Apples are rich in fiber and flavonoids which help decrease heart disease. Pecans are cholesterol free, nutrient dense and are packed with antioxidants. 

These baked apples are great for breakfast or as side with a spinach salad tossed with a warm cider dressing.

Cherry Ginger Nut Stuffed Apples

2 Gala Apples

1/2 Cup Pecans, Chopped

1/4 Cup Dried Cherries

3 Tablespoons Coconut Sugar

2 Tablespoons Crystallized Ginger, Chopped

1 Teaspoon Cinnamon, Ground

1/8 Teaspoon Cloves, Ground

Dash Himalayan Pink Sea Salt

2 Tablespoons Coconut Oil (add this just before baking)

Using a knife or spoon to hollow out the apples leaving approximately 1/2 inch apple in the bottom to keep filling from coming out.

Mix together pecans, dried cherries, coconut sugar, crystallized ginger, cinnamon, cloves and sea salt. Fill apples with nut mixture.

At this point you can put in an airtight container and wrap with plastic wrap to keep for a couple of days. 

Put apples in a baking dish and add 1 tablespoon of coconut oil on top.

Bake in 350 degree oven for 40 minutes. 

These only take a few minutes to prep and are really great alternative to morning cereal, eggs or pancakes.

Have a delicious day...

Stormy

Strawberry Salsa Oatmeal Breakfast

I Heart Strawberries…

Not because they are incredibly sweet, tart and juicy but because they are good for my heart.  These potent powerhouse jewels are rich in potassium and magnesium; strawberries are effective in lowering blood pressure caused by sodium intake.  High in folate, fiber and antioxidants – Vitamin C and flavonoids make strawberries a heart healthy fruit that can effectively reduce cholesterol and Vitamin B will help strengthen the heart muscles for better function.

Every spring and summer I can’t get enough of these beautiful heart shaped gems.  I find all kinds of ways to incorporate them into my daily intake.  Breakfast has become an essential part of my day and I try not to get out the door without something substantial in me to make it through to a late lunch.  

Oatmeal has been something that I eat on a regular basis lately and mixing it up is so easy and blends with so many different types of flavors.  This morning I sliced up some ruby red strawberries, added some fresh basil and sweetened it with some stevia.  After I cooked my oatmeal, I added a tablespoon of extra virgin coconut oil (for my daily supplement), which makes it nice and just like adding butter but with health benefits!  I tossed in a few chopped pecans and walnuts and dressed it with the strawberry basil salsa.

Strawberry Salsa Oatmeal Breakfast

1 Serving

¾ Cup Water

½ Cup Old Fashioned Gluten Free Oats (I use Bob’s Redmill Brand)

Pinch Himalayan Pink Sea Salt

5 Strawberries, Sliced

1 Tbsp Fresh Basil, Julienned Sliced

1 Tbsp Truvia (Stevia Sweetener)

1 Tbsp Extra Virgin Coconut Oil

2 Pecans, Chopped

2 Walnuts, Chopped

In a small saucepan over medium high heat, add water and salt.  Bring to a boil and add oats.

Lower heat and cook stirring occasionally until water is absorbed.  Remove from heat.

Add coconut oil and mix in.

In a small bowl, mix sliced strawberries with truvia sweetener and fresh basil. 

To Serve – Place oatmeal in bowl, top with chopped nuts and add strawberry salsa around the edges for a nice presentation.  (If you’re into that stuff – remember an eye catching meal is much more satisfying.)

Lotta love for strawberries!

Stormy

Chipotle Lime Grilled Broccoli

Forget milk, Got broccoli?

Boring steamed broccoli...Yuk!  I just can't bring myself to eat it steamed...  

Did you know that broccoli is rich in calcium which provided essential nutrients that promote bone health and also helps strengthen muscle contraction, expansion and contraction of blood vessels, transmitting impulses throughout your nervous system and secretion of hormones and enzymes?

And did you also realize that your body constantly borrows or deposits calcium from your bones and teeth to meet your daily needs?  Your bones and teeth make up approximately 99% of your calcium content.  So make sure you keep it stocked up!

The Dairy Association has convinced us that if we don't drink our milk we won't get our recommended calcium intake. However there are other ways to get calcium; through broccoli, coconut milk, soybeans, kale, oatmeal, almonds, salmon, dried figs, arugula, turnip greens, tofu, sunflower seeds, sardines.  Be sure to also consume foods that are rich in vitamin D rich to help absorb the calcium. 

I also try to consume at least 1-2 tbsp of Extra Virgin Coconut Oil per day as a daily supplement for heart disease, increase immunity, proper digestion and metabolism and blood pressure.  Swapping butter for coconut oil is a great way to do it.  Plus you get the added benefits of a fat that make everything taste better!

Chipotle Lime Grilled Broccoli

Broccoli Head, Large Chunks (large enough to fit on grill nicely)

1/2 cup Extra Virgin Coconut Oil

1 Lime, juiced and zested

1 Tbsp Chipolte Adobo Sauce (sauce from inside canned chipoltes)

Himalayan Pink Sea Salt (to taste)

Black Pepper, Freshly Cracked (to taste)

Cut up broccoli so it's in nice chunks and you can lay them on the grill.  

Melt the Extra Virgin Coconut Oil in a small pan, add the Lime Juice, Zest and Chipolte.  Brush over Broccoli as it cooks over medium heat on the grill.  Be careful as you brush it on, the grill will flare up from the oil.  

I like to cook mine until they are bright green and still has a nice crunch!

Serve with as a quick and easy side dish.

XO - Stormy

The Secret Life of a Coconut

What if I told you that you could help heal your body, lower your blood pressure, speed up your metabolism, help prevent heart disease, dissolve kidney stones, balance blood sugar and control diabetes, enhance your immune system, protect your skin and gain a youthful appearance all by consuming coconut products?  

Would you believe me?

 Ah…the Coconut!  Did you know that coconuts can produce a variety of edible products that can help transform your health?  If you notice lately, there is a lot more buzz about coconuts; from the meat, water, cream, milk and my favorite…the oil.  But there are other products such as flour, sugar, aminos, and vinegar.

Coconut Meat - is the white edible portion of the seed.  Fresh coconut meat spoils quickly so that is why we usually see the meat shredded and dried.  However most shredded coconut has sugar added.  But the unsweetened coconut usually sold in health food stores is better for you and can be used in a variety of recipes.  

Coconut Water - The liquid inside the young coconut is the coconut water before they mature.  This water holds many nutrients such as vitamin C, calcium, magnesium and phosphorus.  Plus there is potassium and it’s low in sodium. Coconut water is an isotonic solution which replaces the fluids and minerals that the body loses during physical activity.  It’s a better sports drink after exercising and comes in a cans or tetra packs.  Replace this for sugar flavored juices for kids and they will go bananas over how refreshing it is and Mom’s will feel better giving these to their kiddos throughout the day.  It can also help reduce urinary and kidney stone problems if consumed regularly.  It’s great a reducing vomiting and is a wonderful beverage for a hangover.

Coconut Sugar – Becoming known as one of the best natural sweetener that is non-toxic.  It is a whole food that is derived from the sap that drips from the coconut flower which is grown organically.  It is unrefined and not highly processed such as brown or other sugars.

Coconut Milk – The liquid that comes from the meat of the coconut.  It comes in cans for pina coladas and Thai curries.  But these days, coconut milk also can be found in cartons in the milk aisle in pints, half gallons, yogurt, coffee cream and my favorite…Ice cream!

Coconut Aminos – A soy free seasoning sauce made from the sap of the coconut tree. It comes directly from the tree so it’s active, alive and filled with nutrients.  It’s blended with a mineral rich sun dried sea salt and aged but fermented.  

Coconut Vinegar – Derived from the sap of a coconut blossom.  An abundant source of 17 amino acids, vitamin C, minerals, B vitamins has a nearly neutral pH.  It is unheated, enzymatic live product that is naturally aged for 8-12 months.

Coconut Flour – Raw coconut flour is made in small batch from unheated coconut meat and is dried using a tumbler drying method.  Its gluten free, low in carbohydrates and actually lowers the calorie content in food.  It contains 40% dietary fiber promotes lipid oxidation which helps to burn fat, aids in digestive health and balances blood sugar levels.  Use in baking, to thicken sauces or as a supplement to super-boost fiber content in your morning smoothies.  It’s best if it is blended with a ratio of ¼ cup coconut flour to ¾ cup almond flour. 

Coconut Oil – By far the healthiest oil you can consume and my personal favorite for skin care and cooking.  It has been a staple in tropical cultures for thousands of years.  It promotes your heat health, supports your immune system, aids in managing weight loss, promotes a healthy metabolism, is an energy booster, kills disease-causing bacteria, keeps your skin looking youthful and healthy and supports proper functioning of your thyroid gland.  It’s an excellent replacement for butter and nightime moisturizer for your face!

This amazing gift from God is the key to help you transform your health.  So next time you run to the store for one of these essentials, replace it with a coconut product and start reaping the benefits of coconut cures.

Get crazy for Coconut!

Stormy

Moroccan Spiced Red Quinoa & Carrot Salad

"What are these little fish eyeballs?"  My son said today when I gave him some of this Moroccan Spiced Red Quinoa.  I cracked up.  He took another look at it and said "No for real Mom, what is that?"  

Quinoa - An ancient grain that when it's cooked it pops out a little tail which is the germ of the seed.  It's an excellent source of fiber, vitamins, and minerals, and unlike other grains, it is a complete protein all by itself. 

Quinoa has a natural bitter coating that must be rinsed away prior to cooking so I always start by rinsing the little round “seeds” under running water until the water runs clear.  Some quinoa comes pre-rinsed, just check the packaging.  Note of precaution...if you don't rinse it will have a bitter flavor, so make sure not to skip this step.

Whats great about quinoa is it can be used as a substitute for rice, so it’s easy to start thinking of it as a side dish, a cold salad, added to soups, included in a stir fry, etc.  A lot of people are intimidated by quinoa for some reason, but just think of it as rice and you can do it!

Cook 1 cup to 2 cups liquid (chicken, vegetable broth or water)  I like to season the liquid with a seasoning of some sort as it adds good flavor while it's cooking.

Tonight I wanted a quick dinner with little hassle so I decided to make my favorite Moroccan Carrot Salad and mix it with a Moroccan Spiced Red Quinoa.  It was perfectly light, flavor packed and crunchy!

Moroccan Carrot Salad

Yields 1 lb

1 lb Carrots, Peeled & Cut into Chunks

1 Tbps Cumin Seeds, Whole

2 Tbsp Extra Virgin Olive Oil

Dressing

1/4 Cup Extra Virgin Olive Oil

3 Tbsp Lemon Juice, Freshly Squeezed

2 tsp Garlic Cloves, Finely Minced

2 Tbsp Cilantro, Chopped

1 tsp Moroccan Spice Mix (see recipe)

1 Lemon, Zested

In a small skillet over medium high heat, add 2 Tbsp Extra Virgin Olive Oil and Cumin Seeds.   The seeds will release their essential oils when the hit the hot oil.  Then add Carrot chunks and saute or 1-2 minutes only.  No more, you want it to have  little crunch and be al dente.  Remove from heat.

Mix dressing and add the warm carrots to the dressing and toss.  

Moroccan Spiced Red Quinoa

Yields 4 Cups

1 Tbsp Extra Virgin Olive Oil

1 Cup Red Quinoa, Rinsed Well

2 Cups Liquid (Chicken, Vegetable Broth or Water)

1 Tbsp Moroccan Spice Mix

In a small sauce pan over medium high heat, add Extra Virgin Olive Oil and Moroccan Spice Mix then add the rinsed Red Quinoa, toss around the quinoa until coated with the oil and then add the liquid. 

Reduce heat to a low simmer and covered for 20-25 minutes until liquid is absorbed and the little seed tail pops out.  

To Serve:

Mix the cooked Moroccan Spiced Red Quinoa with the Carrot Salad.  Serve room temperature.

Light and Delicious!

Stormy

Moroccan Spice Mix
1 Tbsp Cumin, Ground
1/2 tsp Tumeric
1/4 tsp Cayenne Pepper
1/2 tsp Allspice
1 tsp Smoked Paprika
1 Tbsp Garlic Powder,
2/3 Cup Himalayan Pink Sea Salt

Mix together and keep in a tight fitting jar.  Use to season meats, grains and vegetables.