Raw Cacao Truffles

Oh. My. Goodness. These are so delicious. I don't think I'll ever buy a chocolate bar again after seeing how easy they are to make. They taste way better and are much healthier than store-bought chocolate. YUM! Plus, they have maca, one of my favorite super foods. Maca is an herb from the Andes region in South America and is most famously known for it's aphrodisiac properties. It also an adaptaogen, which is one of my favorite kinds of herb. Adaptogenic means that it works differently in every body according to what is needed. If you have too much of something it will down-regulate. If you have too little of something it will up-regulate. I love smart herbs! It's so amazing that they can do that. Maca also helps regulate libido, tissue function, depression, and sexual development. It has a reputation for being "herbal viagra" because it is particularly good at improving libido and sexual function in men. Make a batch and share with your sweet heart!

2 cups raw cacao nibs
2 oz. cocoa powder
generous 3/4 cup of raw almond butter
1/4 tsp sea salt
1 1/2 tbsp liquid vanilla
3 tbsp melted coconut butter
1 tbsp maca powder
1/3 + 2 tbsp cup of raw honey

Grind the cocoa nibs in a coffee grinder until they become a fine powder. Mix all ingredients in a bowl. Scoop out small balls with an ice cream scooper and place on a cookie sheet lined with wax paper. Put in the fridge and allow them to firm. (1-2 hours should do it)

**Pro tip- play with some flavor variations. Next time I make these I think I will add a pinch of cayenne and cinnamon. Orange zest, mint and whatever else you can think of would surely make a delicious addition. You could also use yacon syrup or agave if you wanted to make them vegan.

Berry Good Morning Yogurt Muesli

High in fiber and low in calories, oatmeal is a healthier alternative to processed cereals. Oatmeal has a special kind of fiber known as beta-glucan, which is especially helpful for those dealing with heart disease or diabetes. Beta-glucan is also known to regulate the immune system. The berries add a big dose of vitamin C, antioxidants, and enzymes without adding excessive calories or sugar. The flax seeds add a healthy serving of omega 3 fatty acids and folate.  

1 cup of oats

3/4 cup of unsweetened almond milk

1 cup of unsweetened yogurt (goat, soy or coconut)

1/3 cup of frozen blueberries

4-5 sliced strawberries

1 tbsp. raisins

1 tbsp. freshly ground flax seed

1 tbsp. pure raw honey or pure maple syrup
1 tsp. raw or pure vanilla extract

Put everything in an airtight container and stir together. Leave to set in the fridge overnight. By morning the milk soaks into the oats and leaves them the perfect texture.

*Serves 2

Raw Strawberry-Apple Pie

This pie is so sweet and delicious it’s hard to believe it’s healthy. This is a definite favorite in my circle of friends- even among the non-health enthusiasts and epicureans.

4½ cups of nuts- either walnuts, pecans or a mixture of the two

7 dates

2 apples

1 small basket of strawberries

1½ tbsp. Vanilla

2½ tbsp. Cinnamon

Pie Pan

Place 5 dates and nuts in the food processor and blend until somewhat uniform. Add vanilla, 2 tbsp. cinnamon and salt and blend for 30 more seconds. Press 3/4 of mixture into a pie pan forming the crust. Shred apple in the food processor and set aside in a large mixing bowl. Slice strawberries by hand and add to mixing bowl. Place 2 strawberries, 2 dates and ½ tbsp. cinnamon in the food processor. Blend until smooth. Add the strawberry glaze to the mixing bowl and stir to coat. Pile the fruit mixture into the pie crust, topping it with the remainder of the crust as a "crumble" topping. It can be enjoyed immediately or put into the fridge to firm up a bit.

Pesto Quinoa Vegetables

Although light and vegetarian, this is a well-balanced meal with both protein and fat (yes, it’s possible to get protein without meat!) Quinoa is the gold standard of grains, which is funny because it’s actually a chenopod, which makes it more closely related to spinach or beets than to cereal grains like wheat. Quinoa originated in the Andean region of South America and was considered to be a sacred plant– which is easy to believe when you look at its nutritional information. Quinoa is packed with essential amino acids, meaning it contains more protein than most other things we consider “grains.” One serving of quinoa also has almost 50% of daily recommended magnesium intake. And if that’s not enough, quinoa is low on the glycemic index, high in fiber and has a considerable amount of iron.

For the Pesto:

¾ cup olive oil

2-3 bunches of basil

1 cup pine nuts

1 tsp salt

Put all ingredients in a food processor and blend until creamy.

For the Quinoa:

1 cup of quinoa- red, white or tri colored

2 cups of vegetable broth

Bring broth to a boil, add quinoa, reduce and simmer

For the Vegetables:

In 1 tablespoon of olive oil sauté some red onion, asparagus, red bell pepper and broccolini. (You could also use mushrooms, zucchini, or whatever other vegetables you like.) Once the vegetables are soft, toss in pesto and quinoa and coat evenly.

Blended Broccoli Soup

Back to my favorite- Soup!

This recipe comes from the cookbook of my favorite co-op, Ocean Beach People’s in San Diego. I love this soup for how simple and healthy it is. It’s clean enough to be eaten on a cleanse, and light enough to be served as a first course. 

¼ cup olive oil

2 cups carrots, diced

2 cups celery, diced

2 cups yellow onion, diced

3 tablespoons garlic, minced

1½ teaspoons fresh thyme

2 teaspoons sea salt

1½ teaspoons black pepper

1 lemon, zested

8 cups vegetable broth

8 cups broccoli florets

4 cups spinach

**I like to add a few dashes of cayenne and I always double the recipe and add extra broccoli.

Sauté carrots, onion, celery, and broccoli stems in olive oil for 20 minutes. Add garlic and sauté for 1 minute. Add thyme, salt, pepper, lemon zest, broccoli, and broth. Bring to a simmer without letting it boil. (The soup retains a brighter green color and tastes better if the broccoli doesn’t get overcooked.) Once the broccoli is tender, remove from heat and add spinach. Blend the soup with an immersion blender, or let it cool slightly before doing it in a blender. The immersion blender is easier, but I prefer the blender (especially a vitamix) because it gives the soup a creamier texture.

Faux Nacho Kale Chips

The kale chips that need no introduction… they’re a little salty, a little spicy, and have plenty of the satisfying crunch that makes a snack food worthy of admiration.

1 red bell pepper

2/3 cup cashews

2 tbsp. Nutritional yeast

1 tsp sea salt

Juice of ½ a lemon

3 bunches of kale

Blend first 5 ingredients in a blender or food processor. Thoroughly wash, rinse and pat dry kale. Cut the kale into bite-size pieces leaving out the really thick parts of the stem. Put in a bowl and toss together with the “nacho” sauce until evenly coated. Dehydrate on 115° for about 18 hours, or until completely dry.

Green Drink

This is my absolute favorite way to start the day. When you have something this healthy for breakfast, it’s bound to be a good day no matter what comes next. Green drinks are nutritious and satisfying without making you feel slow or heavy. They are also substantial enough to be consumed as a detox program. Try drinking nothing but green drink for a week and see how amazing you feel. (Granted the first three days will not be so great if you’re a caffeine/sugar addict, but after the initial detox period you will feel amazing!)

Greens

Chard

Kale

Dandelion greens

Spinach

Collard greens

Beet greens

Mustard greens

Fruits

Apple

Banana

Berries

Peaches

Grapefruit

Grapes

Dates

Pear

Kiwi

Omegas

Flax seeds

Hemp seeds

Chia seeds

Optional add-ins

Aloe vera

Green powder (spirulina, chlorella, algae, etc.)

Stevia (for sweetness)

Maca powder (wink, wink)

To make a green drink, pick 3 greens and add 3 gigantic handfuls to the blender. Pick another 2-3 fruits and 1 source of omega (along with any other optional add-ins). Add 15oz or so of water (how much water you need will really depend on your blender and how thick you like the texture). Blend on high until completely smooth and creamy. YUM!

A few of my favorite combinations:

Spinach, kale, chard, apple, banana, grapefruit, chia seeds, aloe vera, a pinch of stevia and water

Kale, dandelion greens, chard, white peach, blueberry, hemp seeds and water

Dino kale, spinach, red grapes, banana, flax seeds, Vitamineral green powder, water

Sprouted Sunflower Crackers

Sunflower seeds are high in vitamin E, which works to reverse the damage of atherosclerosis and improve the cardiovascular system. Vitamin E is also valued for its anti-inflammatory properties, which act on conditions like asthma, rheumatoid and osteo-arthritis, as well as digestive disease like Crohns and IBS. Sunflower seeds are also very high in thiamine, magnesium, folate, selenium, and B6. Selenium is protective against cancer as it induces DNA repair and synthesis in damaged cells, and helps the body get ready of damaged or abnormal cells. Another healing property of selenium is its ability to bind to toxic metals and carry them out of the body. This is important if you like to eat a lot of fish containing high levels of mercury (tuna, swordfish, shark, sea bass).

First soak sunflower seeds in a glass jar for 12-24 hours. Drain and rinse the seeds. Add 3 parts seeds, 2 parts greens and spices to a food processer and blend until smooth. Pour and smooth over Teflex dehydrator sheets. Score the sheet of into cracker-sized squares. Dehydrate on 115° for 24-36 hours. They should be crispy, but not to the point of being brittle.

Possible spice combinations:

Cumin, garlic, lemon, sea salt, cayenne

Curry, ginger, garlic, sea salt, splash of cider vinegar

Fresh basil, garlic, sea salt, dash of olive oil (basically pesto)

Cilantro, lime, garlic, chili powder, sea salt, onion

Kitchen sink: every spice you can think of

Possible greens:

Spinach, chard, kale, collard greens

**Pro tip- eat with mashed avocado, sea salt, lemon juice and cayenne. It's the healthy version of chips and guacamole. 

Energy Boosting Green Drink

This juice was apparently a favorite of Clark Gable while filming Gone With the Wind. Rich in nutrients and enzymes, this juice is great for a short fast, or a late afternoon pick-me-up. It flushes fat, provides the body with energy, and helps remove toxins. I like to add extra ginger for a little more kick.

2 carrots

½ cup green beans

½ cup of parsley

1½ stalks celery

½ cup spinach

½ inch gingerroot

1 apple

This recipe was taken from “The Seasonal Detox Diet” by Carrie L’esperance.

Mint Delight

Mint is an effective carminative that has a soothing, cooling effect on the digestive tract. It can be used to treat colic, fever, ulcerative colitis, cramps, and improve digestion. Kiwis are rich in enzymes, vitamin C, and potassium.

A handful of mint

2 kiwis, peeled

1 green apple, cut into wedges

 

Juice in the order listed. Drink at room temp or over ice.

Ginger–Lime Tahini Sauce

Sauces are a great way to transform every-day vegetables into a tasty treat.  You can make the sauce ahead of time and keep it in the fridge so it’s ready for a batch of steamed vegetables or salad whenever you are. Having ready-made sauce makes healthy eating quick, easy, and delicious. This sauce is one of my particular favorites because the flavors are so well balanced. The tahini adds a satisfying richness to the lightness of vegetables, the ginger gives it some warmth, and the lime juice helps brighten it up a bit. I love it with tri-colored quinoa and a bunch of chopped raw veggies– usually shredded chard, red bell pepper, carrot, broccoli, and snow or sugar snap peas with green onion and sprouts. This also makes a great dipping sauce for spring rolls or wraps.

½ cup nama shoyu

½ cup tahini

¼ cup of sesame oil

¼ cup apple cider vinegar

2 tablespoons agave or honey

2-inch piece of ginger (I like it really gingery and use 2-3 times this amount)

the juice of 1 lime  

a healthy dash of olive oil

Place all ingredients in the blender and blend until smooth.

Soup!

My friends sometimes tease me about how much I love soup. I cook it year around and consider no occasion too special for its place on the table. One year I even had a soup-e-que for my birthday. (Yes, it’s exactly what it sounds like– all soup, no barbeque.) I love soup because it’s healthy, satisfying, inexpensive, and you can eat the leftovers for days. Really, what’s not to love?

This recipe is a staple in my kitchen. It’s hearty, spicy and very satisfying. (not to mention delicious!)  I also like that you can modify this recipe and make a variety of soups from its base. 

Spicy Veggie Soup

1 cup of cooked brown rice

1 small can of garbanzo beans

1 tablespoon of olive oil

¾ cup of celery, chopped

1 cup yellow onion, chopped

½ cup of green beans

½ cup of corn

1 cup of carrots

1 cup of broccoli

28 oz. can of fire roasted crushed tomatoes

1½ teaspoons of thyme

2 bay leaves

1½ teaspoons of garlic, minced

1½ teaspoons of sea salt

1½ teaspoons of garlic powder

1 pinch of cayenne

A few drops of hot sauce

8 cups of vegetable broth

½ bunch of green onions

2 tablespoons of parsley, chopped

Get a big soup pot and sauté the celery, onions, and carrots in the olive oil until tender (about 20 minutes). Add garlic and spices and sauté for another few minutes. Add the broth, tomatoes, garbanzo beans, corn, green beans, and broccoli. Increase the heat and allow the soup to simmer. (I prefer not to let the soup boil- it over cooks the vegetables making them mushy and decreasing their nutritional content.) Once the soup is simmering, turn to low and allow to keep simmering until the green beans and broccoli become tender. Do not over cook! Remember that you‘ll be re-heating the soup over the next couple of days so it will get the chance to cook a little further. Garnish the soup with green onion and parsley.

For variation you can switch out the garbanzo beans for chicken. I’ve also added a dollop of plain yogurt and avocado slices to make it kind of like a healthy tortilla soup. The brown rice can also be substituted for quinoa or fingerling potatoes. Don’t limit yourself to the vegetables you see here– use whatever you like.

Homemade Salt Scrub

Salt scrubs are a great way to get that decadent, just-left-a-spa feeling at a fraction of the cost. Aside from being totally luxurious, salt scrubs also have detoxification benefits. They exfoliate and slough off dead skin cells, helping to regenerate the top layer of your epidermis. Rubbing the salt in circular motions during application can increase circulation and combat cellulite. The increased circulation also cleans pores and removes toxins from the body, leaving the skin feeling firm and moisturized.

1 cup of sea salt (or dead sea salt is even better if you want to splurge on a treat)

Almond or Apricot oil

Essential oils of your choice (I like the brand Aura Cacia- but cheaper generics are fine for the purpose of a scrub)

Put the salt in a jar or bowl (I like to use a jar, that way if you don’t use it all, it’s already in a storage container). Pour enough oil over the salt until it becomes coated evenly, with just a little tiny bit of extra oil. Add 40 drops of your favorite essential oils and mix together. Take the scrub into the shower and rub it into the skin in circular motions. Rinse off with water and pat dry. Your skin will feel really oily when you get out of the shower, but give it some time and the oil will eventually soak in. This scrub leaves your skin feeling incredibly soft for days.

A few of my favorite aromatherapy blends:

Basics: lavender, rose, lemongrass

Bright and uplifting: citrus scents- blood orange, lime, tangerine, grapefruit mixed with lavender and rosemary

Warming aphrodisiac: ylang-ylang, nutmeg and vanilla

Heavy floral tones: jasmine, geranium, neroli, frangipani, or rose

Have fun and be creative. It’s your treat so go with whatever feels comforting to you. If you’re new to the aromatherapy world and not sure of what to choose, try a pre-made blend or just start with one of the basics.

Basic Kale Chips

Anyone who knows anything about me knows that I am quite the fanatic when it comes to kale chips. What’s not to love? They’re crispy, light, delicious and healthy. Kale is low in calories, high in vitamins A, K, and C, carries a significant dose of calcium, and has incredible anti-inflammatory properties.

We’re going to start with the basics here, but rest assured we will eventually work our way into all of the faux-cheese madness that I know you’re waiting for.

Cut the kale into small, bite-sized pieces, wash and pat dry. The kale will still be slightly moist, which is good. This will help the spices stick to the kale without having to use oil. Shake nutritional yeast, sea salt and cayenne pepper over the kale and stir to coat evenly. Spread the kale over your dehydrator sheets and dehydrate at 115° for 8-10 hours or until kale becomes dry and crispy. Be careful not to overdo it or the kale will crumble apart. Store in an airtight container.

** If you don’t have a dehydrator you can make kale chips in the oven. They don’t come out quite as crispy, but they’re delicious nonetheless. The key is to make sure the kale is as dry as possible. Any excess moisture will result in soggy kale. Make sure kale is completely dry, then mist with the lightest amount of olive oil before applying your spices. Bake at 200° for 30 minutes or until crispy.

Love Elixir

Herbal tinctures take 6-8 weeks to extract, so if you put this one together immediately, you could cheat and have it out by Valentine’s Day. This year I’ve switched up my recipe and I think it looks very promising (If the smell is any indication, it’s going to be amazing!). There are so many herbs with aphrodisiac properties and depending on the desired effect, you could really go a number of different ways.

This year I’m starting with Damiana, a classic, mild aphrodisiac that has a tonic effect on the nervous and hormonal systems, producing actions similar to testosterone. Damiana is used primarily as a nerve tonic and anti-depressant- meaning it’s going to have a mellowing, soothing effect. To balance these yin-like properties, I’ve added some Yohimbe, a more stimulating, yang-like herb. Yohimbe is a stronger aphrodisiac that increases heart rate and blood flow. In it’s pure form it’s used to treat sexual dysfunction, and has also been used as a diet remedy. Muira Puama, also known as “potency wood” is a South American herb known to…well… I think the name just about explains it. Cardamom, and cinnamon are warming, stimulating herbs and added mostly for flavor.

To make the tincture:

Crush up the cardamom pods so that you have both seeds and shells exposed to your menstruum (the liquid part). Put all of your herbs in a jar and cover them with the brandy so that the herbs are completely immersed, and there is a small amount of liquid at the top. Keep the jar in a cool, dark place. Every few days shake the jar and check on your herbs (remember to think happy, loving thoughts as you shake it- you’re manifesting your love intentions). As the herbs start soaking up the liquid, you might need to add more brandy. If you see that the top is getting dry, add more brandy until you get that small amount of liquid reserve over the top again. After 6-8 weeks, strain the liquid out and put it in small dropper bottles. For a mild effect, take a few droppers full. If you’re looking to howl at the moon, try taking a small shot glass full. **NOTE: Yohimbe increases heart rate! Go easy if you’ve got a partner with a heart condition (or leave it out altogether- better to be safe than sorry.)

3 parts Damiana

1½ parts Yohimbe

1½  Muira Puama

½ part Cardamom

1-2 Cinnamon sticks

Orange Zest

Brandy

Grapefruit Juice

I’m starting to think the grapefruit should be renamed “the wonder fruit.” Aside from being delicious and refreshing, it’s chock-full of health benefits. Grapefruit is low in calories, high in fiber, potassium, vitamin C, folic acid and flavonoids. It also has anticancer and cholesterol lowering effects. Grapefruit helps normalize hematocrit levels (the percentage of red blood cells per volume of blood), and promote the elimination of old red blood cells. As if that wasn’t enough, it is also rumored to increase the fat burning potential of coffee when consumed prior to that first cup.

I’ll drink to that!

Welcome

I’ve written and re-written the first post for this blog many times now. Every time I do, I realize that it just sounds like random rambling. And to be honest, that’s all this really is. It’s simply giving myself the space to ramble on about the things I love most. It is not meant to be profound, academic, or organized. It is nothing more than my mind gone wild on wellness, a space to share the things that bring me happiness, joy, and peace of mind. I hope that sharing them offers you a bit of the same. My intention is to encourage and support others in their quest for healthier, more balanced, and heartfelt living.

Feel free to share the inspirations you find here. All I ask is that you honor these offerings by linking back to the blog so that others may also share and be a part of the community created here.

In love, gratitude and wellness~ KN