I'm heading to Maui for Christmas! This is when the silly season really begins! It's going to be 10 days with family and close friends for festivities, dinners, parties, camping, etc. We don't exchange many presents anymore, because being together is always enough, but I am bringing treats for everyone! This year it's maple + turmeric candied pecans.
My mom used to make candied pecans during the holidays and they were always a hit. I wanted to add a little extra nutrition to this recipe and anti-inflammatory turmeric seemed like the perfect fit, especially during the holiday indulgences.
These nuts are a sweet snack, a salad topper, dessert topper, or a festive addition to a snack board or appetizer platter.
maple + turmeric candied pecans
2 heaping cups raw unsalted pecans
1/4 tsp turmeric powder
1/4 tsp cardamom
1/2 tsp cinnamon
pinch of salt
pinch of black pepper
1 Tbsp coconut oil
1/4 cup maple syrup
In a large sauce pan on the stove top dry toast the pecans until fragrant. Stir frequently so they do not burn. Remove from heat and set aside. Mix the spices together in a small bowl and set aside. Add the coconut oil to the pan over medium heat. Add the maple syrup and simmer for 3 minutes, stirring continuously. Add the spices to the pan and quickly stir to combine. Add the toasted pecans. Fold to coat evenly. Continue cooking for 3 minutes or until pecans begin to dry out. Transfer to a lined sheet pan or baking tray to cool. And that's it! Enjoy, and happy holidays!
A holiday classic with anti-inflammatory benefits!
Ingredients
2 heaping cups raw unsalted pecans
1/4 tsp turmeric powder
1/4 tsp cardamom
1/2 tsp cinnamon
1 pinch salt
1 pinch black pepper
1 Tbsp coconut oil
1/4 cup maple syrup
Instructions
In a large sauce pan on the stove top dry toast the pecans until fragrant. Stir frequently so they do not burn. Remove from heat and set aside.Mix the spices together in a small bowl and set aside. Add the coconut oil to the pan over medium heat. Add the maple syrup and simmer for 3 minutes, stirring continuously.Add the spices to the pan and quickly stir to combine.Add the toasted pecans. Fold to coat evenly. Continue cooking for 3 minutes or until pecans begin to dry out. Transfer to a lined sheet pan or baking tray to cool.
My mom used to make huevos rancheros just like this, but it wasn't until recently that I discovered the actual origin of this dish. Shakshuka is a Middle Eastern or North African dish made by poaching eggs in a spiced tomato sauce. It's traditionally eaten with crusty bread and can be enjoyed for any meal of the day. I grew up eating this dish with a Mexican spin, served with corn tortillas. And while I occasionally do eat eggs, I thought it would be fun to substitute a plant based protein source this time.
vegan shakshuka
1 Tbsp olive oil
1 onion, chopped
3 cloves garlic, minced or pressed
28 oz can fire roasted diced tomatoes
1 tsp paprika
1 tsp chili
1/2 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
7 oz (1/2 of a package) firm tofu
parsley and nutritional yeast for garnish
corn tortillas, greens, or crusty bread for serving
Prepare tofu by cutting into squares and drying on paper towels. Place another paper towel over the top to soak up more moisture while you prepare the sauce. Chop the onion and mince or press the garlic. Heat olive oil in a skillet and add onion and garlic, cook until just soft.
Blend half of the can of tomatoes in a blender, add all tomatoes to the skillet along with the spices. Simmer sauce for 5 minutes. Arrange tofu squares throughout sauce and simmer on low for 10 minutes. Top with nutritional yeast and fresh parsley. Serve Mexican style with corn tortillas, or traditional with crusty bread to soak up the sauce.
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vegan shakshuka
by almost vegan December-18-2017
A traditional Middle Eastern or North African dish of eggs poached in a spiced tomato sauce, with a vegan twist
Ingredients
1 Tbsp extra virgin olive oil
1 onion
3 cloves garlic
28 oz can fire roasted diced tomatoes
1 tsp paprika
1 tsp chili powder
1/2 tsp cumin
1/2 tsp salt
1/2 tsp black pepper
7 oz firm tofu
2-3 Tbsp nutritional yeast
1 handful fresh parsley
Instructions
Prepare tofu by cutting into squares and drying on paper towels. Place another paper towel over the top to soak up more moisture while you prepare the sauce. Chop the onion and mince or press the garlic. Heat olive oil in a skillet and add onion and garlic, cook until just soft.Blend half of the can of tomatoes in a blender, add all tomatoes to the skillet along with the spices. Simmer sauce for 5 minutes.Arrange tofu squares throughout sauce and simmer on low for 10 minutes. Top with nutritional yeast and fresh parsley.
Yep, it happens every year, pumpkin season. There are a few pumpkin recipes that I make every year, pumpkin cookies, and pumpkin pie energy balls. It's honestly not even the pumpkin that I love so much but all of those fabulous spices that accompany it in any fall dessert.
pumpkin pie energy balls
10 oz or 3 cups rolled oats
5 oz or 1 cup almonds
2 Tbsp flaxmeal
10 oz or 1 1/2 cup dates, pitted and soaked
1 cup pumpkin puree
1 Tbsp cinnamon
1/2 tsp cardamom
1/4 tsp nutmeg
1/4 tsp turmeric
1" piece fresh ginger or 1/2 tsp ground ginger
1/2 tsp vanilla
desiccated coconut for rolling
The first thing I usually do when using dates is remove the pits and then soak them for a few minutes in hot water. Some dates are soft and gooey and don't require this step but if you have a variety that are drier, this helps tremendously to soften them up for processing.
While the dates are soaking add the oats, almonds, and flaxmeal to a food processor. Process into a course meal, chunks of almonds are always okay. Transfer this dry mixture into a large bowl. Drain the dates and add them to the food processor along with the pumpkin, spices, vanilla, and ginger. Process until smooth, scraping down the sides when necessary. Add this to the dry ingredients and combine with a rubber spatula or your hands.
Portion and roll into 1" balls. Roll through coconut flakes to coat. Store in the fridge and enjoy generously!
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pumpkin pie energy balls
by almost vegan December-1-2017
a taste of the season in a healthy snack!
Ingredients
10 oz or 3 cups rolled oats
5 oz or 1 cup almonds
2 Tbsp flaxmeal
10 oz or 1 1/2 cups dates
1 cup pumpkin puree
1 Tbsp cinnamon
1/2 tsp cardamom
1/4 tsp nutmeg
1/4 tsp turmeric
1 inch piece fresh ginger
1/2 tsp vanilla extract
about 1 cup desiccated coconut
Instructions
Remove the pits from the dates and soak them in hot water for about 10 minutes to soften. Add the oats, almonds, and flaxmeal to a food processor and process into a fine meal, chunks of almonds are always okay. Transfer this dry mixture into a large bowl. Drain the dates and add them to the food processor along with the pumpkin, spices, vanilla, and ginger. Process until smooth, scraping down the sides when necessary. Add this to the dry ingredients and combine with a rubber spatula or your hands.Portion and roll into 1" balls. Roll through coconut flakes to coat. Store in the fridge and enjoy generously!
It's a time of transition, from warm to cool and green to golden, fall colors and temperatures are in their prime. Honolulu is still hot and humid as usual but I can imagine what the season change is bringing to everyone on the mainland. My mom keeps sending me pictures of the gorgeous colors in North Idaho...
So nostalgic, but forever grateful that I live in Hawaii! I may have to force soup season but I can surf in a bikini year round, so no complaining here!
This green minestrone soup is hearty and filling, perfect for a chilly night with the fireplace lit and glass of red wine in hand...
There I go again! I do have a glass of red wine in hand but I am sweating and have the fan blasting, and it's 8pm. That's not complaining, is it?
green minestrone soup
1 Tbsp olive oil
3 cloves garlic, minced
1 small onion, diced
3 stalks celery with greens, diced
1 green bell pepper, chopped
2 small zucchinis or 1 large, chopped
2 cups vegetable broth
salt and pepper to taste
1/2 tsp dried oregano
4 oz uncooked pasta
2 cups pasta water
1 can great northern beans, drained and rinsed
2 cups chopped green curly or dino kale
fresh basil to garnish, cut into a chiffonade
Prepare all veggies. Heat the olive oil in a large soup pot. In a smaller pot boil water for pasta. Add veggies to oil and cook for about ten minutes. Be careful not to overcook, you don't want the zuccini to be falling apart by the time you serve the soup.
Add the vegetable broth, salt and pepper, and oregano. By this time your pasta water should be boiling and pasta cooking. When the pasta is al dente scoop out 2 cups of the pasta water and add it to the soup. Drain the pasta and add it to the soup along with the great northern beans. Bring the soup back up to a boil. Stir in the chopped kale and cover to cook for a few minutes.
Serve with a fresh basil chiffonade. To do this, take a few basil leave and roll them longways, slice very thinly so they end up like skinny ribbons.
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green minestrone soup
by almost vegan November-4-2017
This chunky soup is sure to fill you up!
Ingredients
1 Tbsp extra virgin olive oil
3 cloves garlic
1 onion
3 stalks celery, with greens
1 green bell pepper
2 small or 1 large zucchini
2 cups vegetable broth
to taste salt and pepper
1/2 tsp dried oregano
4 oz dried pasta
1 can great northern beans
2 cups pasta water
2 cups chopped green curly or dino kale
fresh basil
Instructions
Prepare all veggies.Heat the olive oil in a large soup pot.In a smaller pot boil water for pasta.Add veggies to oil and cook for about ten minutes. Be careful not to overcook.Add the vegetable broth, salt and pepper, and oregano.By this time your pasta water should be boiling and pasta cooking. When the pasta is al dente scoop out 2 cups of the pasta water and add it to the soup.Drain the pasta and add it to the soup along with the great northern beans. Bring the soup back up to a boil.Stir in the chopped kale and cover to cook for a few minutes. Serve with a fresh basil chiffonade.
It's Free Snack Friday at Orangetheory Fitness Waikiki! That means chocolate chip mac nut protein cookies and blueberry coconut energy balls are a post workout treat for the whole Orange Ohana. Every good workout should be followed by a good snack! Fueling up with complex carbs and proteins from whole food sources will help your body repair and recover from the workout you just crushed.
Those of you who have been following my blog posts know that snacks are essential to support my active and busy lifestyle. There are several energy ball and bar recipes already scattered throughout this site such as carob chip chewy bars, chai spiced fig balls, and chocolate cherry bombs, to name a few. But this is a first appearance for protein cookies! I have recently discovered Lenny & Larry's Complete Cookies which are vegan, non GMO, and have 8g of protein per serving! I'm addicted but, like anything I buy in a package, I wanted to make them at home.
I have loosely calculated the nutritional profile for these little morsels and if you make a batch of 20 small cookies each one comes out to roughly 160 kcals and 4-6g of protein depending on the variety of protein powder you used. Not bad! Feel free to try them with more protein powder, I am still experimenting as well!
dark chocolate + mac nut protein cookies
1 flax egg (1 Tbsp flaxmeal + 3 Tbsp water)*
1/2 cup maple syrup
1/4 cup coconut oil
1/4 cup peanut butter
1/2 tsp vanilla
1 cup whole wheat white flour
1/2 tsp baking soda
1/2 tsp baking powder
2 scoops or 1/2 cup plant based protein powder (I have used Vega Protein & Greens vanilla protein powder and Orgain chocolate protein powder -- both worked great!)
Preheat oven to 350 degrees F and line two large baking trays with parchment paper.
To prepare the flax egg replacer, whisk together the flaxmeal and water and set aside. In a small mixing bowl add the flour, baking soda and powder, and protein powder and combine well. In a large mixing bowl whisk together the maple syrup, coconut oil, peanut butter, and vanilla. Add the flax egg to the wet ingredients and whisk to combine. Add the dry ingredients to the wet and fold together to incorporate. Stirring gently, add the chocolate chunks and macadamia nuts, I like to chop both of these into smaller pieces first, so prepare accordingly. Stop stirring when just combined with no dry spots.
With a teaspoon, scoop out cookie dough into half golf ball sized portions on your lined baking trays. Leave 1 inch between cookies to allow for expansion. Bake at 350 for 12 minutes. Makes 18-20 small cookies.
*If you are not vegan you can substitute 1 egg instead of a flax egg, it's up to you!
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dark chocolate + mac nut protein cookies
by almost vegan October-6-2017
A little snack to help you refuel and recover after a crushing a workout 💪
Ingredients
1 Tbsp flaxmeal
1/2 cup maple syrup
1/4 cup coconut oil
1/4 cup peanut butter
1/2 tsp vanilla extract
1 cup whole wheat white flour
1/2 tsp baking soda
1/2 tsp baking powder
2 scoops or 1/2 cup protein powder of your choice
Instructions
Prepare the flax egg replacer, whisk together the flaxmeal and water and set aside.In a small mixing bowl add the flour, baking soda and powder, and protein powder and combine well.In a large mixing bowl whisk together the maple syrup, coconut oil, peanut butter, and vanilla.Add the flax egg to the wet ingredients and whisk to combine. Add the dry ingredients to the wet and fold together to incorporate. Stirring gently, add the chocolate chunks and macadamia nuts, chop beforehand if desired.Preheat oven to 350 degrees F and line two large baking trays with parchment paper.With a teaspoon, scoop out cookie dough into half golf ball sized portions on your lined baking trays. Leave 1 inch between cookies to allow for expansion.Bake for 12 minutes.
Sorry it's been so long! Life has really piled itself on these last few months. I spent the summer studying for my Sports Nutrition Certification through the ISSN (International Society of Sports Nutrition), which I passed right before going to the mainland for two weeks! Woo hoo! The mainland was a blast; tons of hiking in Utah and Idaho, swimming in the lake, and spending time with old friends.
Since I've been back though it's been pretty hectic. Work, school, internship, and trying to make time for yoga and surf. It hasn't been easy, I actually feel like I'm being pulled in a million directions and stretching myself thin. But still holding it all together... for now.
As for the blog, I have really missed posting but that doesn't mean I'm not cooking! Don't worry, I have several recipes banked up for when life allows me to publish them. Like now! Here is one of my favorite coleslaws; crunchy, tangy, and while it's cooling down in the rest of the country, still a refreshing dish for hot-as-always Honolulu.
sesame slaw
2 cloves garlic
1 tsp sesame oil
2 Tbsp rice vinegar
1 tsp honey
1 tsp Bragg's amino acids
1/2 head cabbage
3-4 green onions
1 cup fresh sugar snap peas
1 handful fresh cilantro
2 cuties (clementine or mandarin oranges)
2 Tbsp toasted sesame seeds
To prepare the dressing mix together the sesame oil, vinegar, honey, and Bragg's in a small jar. Peel the garlic and finely chop or press through a garlic press. Add to the jar, cover and shake until honey has dissolved. Set aside.
Trim and shred the cabbage, chop the green onions, peas, and cilantro. Toss together in a large salad bowl. Toast the sesame seeds in a dry pan on the stove top until golden brown and aromatic. Toss the salad with the dressing and top with sesame seeds and cut up cuties!
This salad is a great side dish but can be a whole meal when served with brown rice or topped with marinated tofu! Be creative and eat your veggies!
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sesame slaw
by almost vegan September-22-2017
fresh, crisp, and cooling
Ingredients
2 cloves garlic
1 tsp sesame oil
2 Tbsp rice vinegar
1 tsp honey
1 tsp Bragg's amimo acids
1/2 head green cabbage
3-4 green onions
1 cup sugar snap peas
1 handful cilantro
2 cuties
2 Tbsp toasted sesame seeds
Instructions
Mix together the sesame oil, vinegar, honey, and Bragg's in a small jar.Peel the garlic and finely chop or press through a garlic press.Add garlic to the jar, cover and shake until honey has dissolved, set aside.Trim and shred the cabbage, chop the green onions, peas, and cilantro.Toss together in a large salad bowl.Toast the sesame seeds in a dry pan on the stove top until golden brown and aromatic.Toss the salad with the dressing and top with sesame seeds and cut up cuties.
Details
Prep time: Cook time: Total time: Yield: 4 servings
Spelt is one of those whole grains that doesn't get much attention. Sure, it may take a little time to cook, but once you have made a big batch for the week, the possibilities are endless! Because it is a variety of wheat, spelt does contain gluten, but as a whole grain it also contains a significant amount of fiber and protein, two things very important in your diet.
Spelt berries are great for throwing into salads and soups or making a hearty side dish with some fresh herbs and vegetables, but my favorite is eating them for breakfast! Once they are cooked you can have them cold or hot with a little almond milk, cinnamon, and loads of fresh fruit.
Breakfast should be your biggest and most nutritious meal of the day. It has become unfortunately common to either skip breakfast or have something fast and sugary to start your day. This won't fuel you for long though and leads to overeating later in the day, when you aren't going to do anything but watch Netflix and go to bed. Although it is important to refuel yourself at the end of the day to ensure proper recovery, be aware that you aren't going to be burning many calories between Game of Thrones and catching up on sleep and that overdoing it at dinner can lead to storing extra body fat.
I suggest a breakfast that will ensure you are fueled up and properly nourished so you can take on your day with full force. A combination of whole grains and fresh fruits gives you lasting energy with a good dose of fiber and plenty of micronutrients. Just one cup of dry spelt will make enough for at least three days of breakfast!
spelt berry breakfast bowls
1 cup dry spelt
3 cups water
pinch of salt
fresh fruit of your choice
almond milk
cinnamon
maple syrup if you need a little sweetener
sprinkle of nuts or seeds
Soaking the spelt berries overnight will cut down the cooking time but is not necessary. If you do soak them, drain and rinse before cooking. Add the 3 cups water and cook in a saucepan over medium heat for 40 minutes (may take up to 60 if not soaked). Drain excess water and store in an airtight container in the refrigerator.
To construct bowls mix together spelt berries, cinnamon, and almond milk. Top with fresh fruit, nuts and seeds.
Dieting doesn't mean starving or depriving yourself, in fact, its the opposite. A diet is the composition of foods that you consume throughout your day, the foods that nourish and fuel your body on its many adventures. And a plant based diet is no exception. It's not about the foods that you "can't" have or that aren't "allowed", its about the abundance of foods that you can and should eat to achieve maximum health benefits!
I am always caught off guard when people ask me what I eat if I don't eat animal products. Well, I eat everything else! In fact, animal products are the only foods that I don't eat (and even then I make some exceptions). While some people may think I am depriving myself on a plant based diet, I actually have to eat a lot of food to fuel my active lifestyle and I don't feel deprived or hungry at all. (Unless I have done 4 Orangetheory Fitness classes in a week, then I am constantly hungry because my body won't stop burning calories!)
So how do I fill up? Potatoes are a great way to fill up on a plant based diet. Baked potatoes, mashed potatoes, sweet potatoes, mashed sweet potatoes, potato curry, potato salad.... starting to sound a lot like Bubba here. What I'm getting at is they are versatile, nutritious, and seriously fill you up. By pairing roasted potatoes with a variety of roasted veggies and fresh herbs you can have an irresistible potato salad that can be served as a side or a main at any meal.
roasted potato salad
baby potatoes (I got the baby creamer potatoes from Costco, they're the perfect size!)
2-4 cloves garlic
olive oil
1 Tbsp seedy mustard
juice from 1/2 lemon
salt and pepper
1/2 red onion
3 ears of corn
handful of fresh herbs- basil and parsley
Cut potatoes into bite-sized pieces. For these baby creamer potatoes I only had to cut them in half, for others you may have to quarter them. Peel and roughly chop the garlic cloves, add to potatoes and toss in olive oil, just enough to coat. Add mustard, lemon juice, salt and pepper and toss to coat evenly.
Spread potatoes out on a lined baking sheet. Roast at 400 degrees F. After about 20 minutes add the ears of corn and thinly sliced red onion.
Roast for another 15 minutes, turning the corn once. The potatoes should be fully cooked and browning on the outside and the corn should turn bright yellow. Remove the tray from the oven and transfer the potatoes and onions into a large mixing bowl. Cut the corn from the cob and roughly chop the parsley and basil and add them to the bowl. Toss everything together and serve. This salad is good warm or chilled!
