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No Bake Chocolate Oat Bars ~ Remove Your Shoes

No Bake Chocolate Oat Bars

 

INGREDIENTS:

• 1/2 cup honey
• 1/4 cup coconut oil
• 1/4 cup almond butter
• 1/4 tsp. sea salt
• 1 tsp. vanilla
• a dash of cinnamon
• 1/2 cup dark chocolate chips ( I chopped up a 3.5 oz dark chocolate bar)
• 1/4 sunflower seeds
• 1/4 pumpkin seeds
• 1 cup rolled oats

DIRECTIONS:

1.  Heat honey, coconut oil, almond butter, sea salt, vanilla and cinnamon in a saucepan over low heat.

2.  Combine dark chocolate chips, sunflower seeds, pumpkin seeds, and rolled oats in a bowl.

3.  Stir wet ingredients into dry ingredients.

4.  Press into a greased 8″ x 8″ pan and refrigerate until hardened. Cut into bars.

 

 

Remove Your Shoes

Certain cultures have the custom of removing shoes before entering a house.  Aside from this custom there are many health reasons why removing your shoes is a good idea. First, we all know that shoes track in dirt from the outside, but what about those germs we don’t see on our shoes? E. coli, Klebsiella pneumoniae, and Serratia ficaria are just some of the bacteria you could be tracking in. Soil that contains combustion particles and pesticides are also making their way into your home.  Next time you are in a public restroom or trekking across a grassy field remember that you are carrying those contaminants with you wherever you go.

 

Weekly Tip and Recipe-7/8/2013

What’s in your water?

Most of us realize the dangers of lead and bacteria that can be present in tap water.  Cities now do a great job of sanitizing the water to remove these harmful substances.  Still many of us feel safer filtering our water, whether for taste or added security.    The biggest problem most city users face is pesticides and VOCs (volatile organic compounds).  These chemicals leach into your water after it has been processed at the plant.  Before you randomly select the latest most popular filter do your research. Most small water filters and pitchers will not remove pesticides.  You typically need a reverse osmosis system or under sink filtration system.  If you are unsure about your drinking water buy a water test kit.  They are under $20 and will test for lead, bacteria, and pesticides.

As a note, I have used the ZeroWater counter filter and it works great. However, the downside is that we had to replace the filters every two weeks which was expensive and not very earth friendly.

 

 

Super Simple Summer Salad

INGREDIENTS:

• 1 pound of assorted small tomatoes, cut in half
• 1/2 red onion, thinly sliced
• 1 red pepper, chopped
• 1 yellow pepper, chopped
• 2 lemons
• sea salt
• a handful of cilantro or basil

DIRECTIONS:

1. Place tomatoes, onion, and peppers into a bowl.  Add a handful of chopped cilantro or basil.
2. Squeeze the juice from lemons over the vegetables. I have large lemons and used  1 1/2 lemons.
3. Sprinkle sea salt (1- 2 teaspoons) according to taste.
4. Mix and serve.

Weekly Tip and Recipe-7/30/2013

Go Raw

Honey is known to help reduce allergies, boost immunity, heal cuts, and suppress coughs.  Pollen, enzymes, and nutrients give honey an edge over sugar.  However, what you may not know is that you need to consume raw, preferably organic honey to reap these benefits. A recent study by Texas A & M showed that the majority of honey  (77%) purchased at grocery stores and large box stores like Costco contained zero pollen.  100% of honey purchased at drugstores and in small, individual packages like those served at McDonald’s or KFC contained no pollen. Companies ultra-filter honey by heating it to high temperatures and remove the pollen.  The FDA says that any product ultra-filtered and no longer contains pollen is not honey. The FDA does not however test to see if honey contains pollen.  If you do purchase honey local farmers market, co-ops and natural food stores are more likely to contain the full amount of pollen. But, the only way to be sure you are getting the maximum benefits is to purchase Raw honey.

Rosemary, Pesto, Potato Pizza 

INGREDIENTS:

• Pizza dough
• 1 potato, thinly sliced
• 1 jar of pesto
• 1-2 sprigs of rosemary, coarsely chopped
• olive oil
• sea salt

DIRECTIONS:

1. Place pizza stone in oven and heat to 500 degrees.
2. While oven is preheating place potato slices on a parchment lined baking sheet. Bake until semi-tender, about 70% cooked, approximately 10 minutes.
3. Stretch pizza dough to desired thickness. **
4. Spread pesto on the dough. Add potato slices, touching, but not overlapping.
5. Sprinkle rosemary and sea salt over the potatoes. Drizzle with olive oil.
6. Slide onto pizza stone and bake for 8- 10 minutes.

** Helpful tip: Place corn meal underneath the pizza dough to allow it to slide smoothly onto the pizza stone. The cornmeal gives in a nice crispiness. If you do not like it crispy, use regular flour.

Weekly Recipe and Tip-6/24/2013

Buy Fresh Food Over Frozen

Frozen food requires 10 times more energy to produce.  Think about the process it takes to pick peas, transport them to a factory that will freeze them and package into plastic bags, then deliver (in a refrigerated truck) to the grocery store.  Summer is a great time to aim for fresh, local produce.  Make a goal this week to only purchase fresh products and see if you can avoid the freezer section!

 

Oatmeal Cranberry Cookies (gluten and dairy free)

My favorite healthy cookie recipe is a chocolate oatmeal cookie from Pamela Salzman.  I adapted the recipe to make with cranberries.

INGREDIENTS:

1 ½ cups oat flour*

1 teaspoon aluminum-free baking soda

1 teaspoon sea salt

1 teaspoon ground cinnamon

2 cups raw walnuts (I combined 1 cup walnuts with 1 cup of almonds)

2 Tablespoons melted coconut oil

1 cup 100% pure maple syrup

2 teaspoons vanilla extract

2 cups rolled oats

1 cup of dried cranberries

DIRECTIONS:

*Make oat flour by placing 1 ¾ cups rolled oats in a food processor and pulse into you have a fine powder.

1 ¾ cups rolled oats in a food processor

1.  Preheat oven to 350 degrees.

2.   Line baking sheet with parchment paper.

3.   Place oat flour, baking soda, salt and cinnamon in a mixing bowl and whisk together.

4.  Place nuts in a food processor and blend into a fine meal.  Add oil, maple syrup and vanilla and process until mixture has the consistency of natural nut butter.

5.  Stir walnut mixture into flour mixture.  Fold in 2 cups rolled oats and cranberries.

6.  Use an ice cream scooper to form dough into balls, and place on baking sheets. You may need to use a damp hand to mold the cookies together.

7.  Bake 13-15 minutes or until cookies begin to brown and tops look dry.

8.  Cool a few minutes and then transfer to wire rack to cool completely.

** Helpful tip: These cookies freeze very well.  Keep in the freezer and take out a few at a time when ready to eat. Let sit at room temperature for 20-30 minutes or microwave for 15 seconds.

makes 30  2 1/2-inch cookies

1 ½ cups oat flour*

1 teaspoon aluminum-free baking soda

1 teaspoon fine grain sea salt

¼ teaspoon ground cinnamon

2 cups raw walnuts

3 Tablespoons melted coconut oil

1 cup 100% pure maple syrup

2 teaspoons vanilla extract

2 cups rolled oats

12 ounces or 1 ½ cups chocolate chips

1. Preheat oven to 350 degrees.  Line 2 baking sheets with parchment paper.
2. *If you need to make oat flour, place 1 ¾ cups rolled oats in a food processor and process until powdery.
3. Place oat flour, baking soda, salt and cinnamon in a mixing bowl and whisk together.
4. Place walnuts in a food processor and blend into a fine meal.  Add oil, maple syrup and vanilla and process until mixture has the consistency of natural nut butter.
5. Stir walnut mixture into flour mixture.  Fold in 2 cups rolled oats and chocolate chips.
6. Use a 1 ¾ -inch ice cream scooper to form dough into balls, and place on baking sheets.  You can fit 12 on a sheet.  Flatten cookies slightly with a damp hand.  Bake 13-15 minutes or until cookies begin to brown and tops look dry.
7. Cool a few minutes and then transfer to wire rack to cool completely.

– See more at: http://pamelasalzman.com/chocolate-chip-oatmeal-cookies/#sthash.0dvhMVOD.dpuf

Weekly Recipe and Tip- 6/17/2013

The Meaning Behind Cage Free and Free Range

Being a conscious parent and shopper I want to feed not only what is best for my family but also the environment.  Part of this responsibility means buying poultry or dairy that is cage free or free range.  Or so I thought.  After learning a startling reality I have begun to change my ways. “Cage free” simply means that chickens are not shoved into a cage. Rather they are shoved into large, packed warehouses where there beaks are cut off to avoid pecking each other to death.  “Free range” simply means the chickens have “access” to the outside. How large this patch of dirt is and how often they are allowed access is up to each individual farmer.  The only humane solution is to purchase “pasture raised” or “pastured” chicken/eggs.  Unfortunately, the only place to find them is from small-time farmers or specialty stores. Many farmer’s market now offer eggs. Be on the lookout and support your local farmers.

Chocolate Cashew Coconut Butter

I love to make my own Nutella, but roasting and peeling the hazelnuts is enough to drive anyone crazy.  So, I thought about making it with cashews. Then I came across this amazing recipe for Chocolate Coconut Cashew Butter!  OMG!  Spread it on a graham crackers and top with a strawberry to satisfy your sweet tooth.

INGREDIENTS:

1/2 cup cashews, soaked for a few hours

1/3 cup agave/honey/maple syrup (I used half honey and half maple syrup)

1/3 cup cocoa powder

1 teaspoon vanilla extract

1/4 cup coconut flakes

2 tablespoons coconut oil (use only if you need to thin the butter)

DIRECTIONS:
Blend all ingredients together in a Vitamix or high speed blender. You will need to blend for several minutes to get a smooth texture. Store in a glass jar in the refrigerator.

Weekly Tip and Recipe-6/3/13

Formaldehyde Free Nail Polish

Formaldehyde is a known carcinogen. In 1987, the U.S. Environmental Protection Agency (EPA) classified formaldehyde as a probable human carcinogen under conditions of unusually high or prolonged exposure. It is commonly used as a disinfectant It is also found in particleboard, glues and adhesives, permanent-press clothing and nail polish. . Many companies now are making polish without formaldehyde, DBPs and toluene. A few are: Essie, OPI, Zoya, Butter London, and some Maybelline. Look for the label to verify.  Here is also a great link to healthier nail polishes at Ulta:

http://search.ulta.com/cosmetics/Formaldehyde%20Free%20Nail%20Polish

Hearty Breakfast Smoothie

INGREDIENTS:

• 1/2 cup milk of your choice
• 1 banana frozen, cut into fourths **
• 1/2 heaping cup of frozen berries
• 1 large kale leaf, stem removed
• 1/4 to 1/2 avocado
• 1 tablespoon chia seeds
• 1 tablespoon almond or peanut butter
• splash of vanilla
• 1-2 dates for sweetness (optional)

DIRECTIONS:

1. Place ingredients in blender in order listed.
2. Blend at high speed until smooth.

** Helpful tip: When bananas turn brown place in the freezer. Do not peel as they will turn brown. Remove when ready to use and cut into approximately 4 sections. Use a knife to cut or peel the skin. You can do the same for banana bread. Microwave for a few seconds and squeeze the banana out of the skin. It will be very easy to mash.

Weekly Tip and Recipe-5/20/2013

Test Your Home for Radon

Radon is a radioactive, colorless, odorless gas. It comes from granite, rocks, and soil and is the second leading cause of lung cancer. The only way to tell if you have high levels of radon in your home is to test for it. The California Department of Health has partnered with Alpha Labs to provide low-cost tests at $7.95. You simply place the carbon tester in a designated location for 48 hours and send it back to the lab in a pre-paid envelope.  For more information or to order a test kit go to: http://drhomeair.com/california/

GF Buckwheat Pancakes

INGREDIENTS:

• 2 cups milk of your choice
• 3 tablespoons white vinegar
• 2 eggs
• 3 tablespoons canola oil
• 1 cup gluten free flour
• 1 cup buckwheat flour
• 1 tablespoon sugar (I used coconut sugar)
• 1/2 teaspoon salt
• 1 1/2 teaspoon baking soda
• 1 1/2 teaspoon baking powder

DIRECTIONS:

1. Preheat waffle iron. Mix vinegar with milk and set aside to sour.
2. Mix together dry ingredients: flours, salt, baking powder, baking soda, and sugar.
3. After milk has soured (approx. 5 minutes) add eggs and canola oil and mix.
4. Add wet mixture to dry ingredients. Stir until just incorporated.
5. Let mixture sit for 5-10 minutes to thicken.
6. Pour into a waffle iron and cook until steam stops escaping from the iron.

** Helpful tip: Cook waffles until lightly brown and freeze.  To reheat place in a toaster and you will have crispy waffles like fresh out of the iron.  

Weekly Tip and Recipe-5/13/2013

Consider a Shower Filter

While researching a home water filter I came across a bunch of information about shower filters.  I quickly learned that shower filters may be just as important as drinking water filters.   When chlorine interacts with organic material in the water it produces disinfection byproducts (DBPs). DBPs are much more toxic than chlorine itself.  Dr. Mercola believes this is dangerous because it seeps directly into your skin and can expose you to more toxins than drinking tap water.  A shower water filter can eliminate chlorine and other chemicals.

Skeptically, I purchased a shower filter. While I have not tested by chlorine levels I can say that after the first use my skin is much softer and hydrated.  After a week’s use I do notice a difference in the way my skin feels, so if nothing else the investment was worth it for me.

http://www.filterwater.com/p-109-rain-shower-head-with-filter.aspx

Lemon Cake

I have to share one of my all time favorite recipes from Ina Garten. With summer almost here it is a perfect refreshing dessert. Plus, it gave me an excuse to pick more lemons from my lemon tree. While this may not be a low-fat, low sugar recipe, it is made with simple fresh ingredients.  If you are going to indulge choose something that is made from natural ingredients.

INGREDIENTS:1/2 pound (2 sticks) unsalted butter, at room temperature
2 1/2 cups granulated sugar, divided
4 extra-large eggs, at room temperature
1/3 cup grated lemon zest (6 to 8 large lemons)
3 cups flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon kosher salt
3/4 cup freshly squeezed lemon juice, divided
3/4 cup buttermilk, at room temperature ( I used almond milk with 1.5 tablespoons of white vinegar added to sour)
1 teaspoon pure vanilla extractFor the glaze:2 cups confectioners’ sugar, sifted
3 1/2 tablespoons freshly squeezed lemon juice

DIRECTIONS:

Preheat the oven to 350 degrees F. Grease and flour 2 (8 1/2 by 4 1/4 by 2 1/2-inch) loaf pans. You may also line the bottom with parchment paper, if desired.

Cream the butter and 2 cups granulated sugar in the bowl of an electric mixer fitted with the paddle attachment, until light and fluffy, about 5 minutes. With the mixer on medium speed, add the eggs, 1 at a time, and the lemon zest.

Sift together the flour, baking powder, baking soda, and salt in a bowl. In another bowl, combine 1/4 cup lemon juice, the buttermilk, and vanilla. Add the flour and buttermilk mixtures alternately to the batter, beginning and ending with the flour. Divide the batter evenly between the pans, smooth the tops, and bake for 45 minutes to 1 hour, until a cake tester comes out clean.

Combine 1/2 cup granulated sugar with 1/2 cup lemon juice in a small saucepan and cook over low heat until the sugar dissolves. When the cakes are done, allow to cool for 10 minutes. Remove the cakes from the pans and set them on a rack set over a tray or sheet pan; spoon the lemon syrup over them. Allow the cakes to cool completely.

For the glaze, combine the confectioners’ sugar and the lemon juice in a bowl, mixing with a wire whisk until smooth. Pour over the tops of the cakes and allow the glaze to drizzle down the sides.

Read more at: http://www.foodnetwork.com/recipes/ina-garten/lemon-cake-recipe/index.html?oc=linkback

Weekly Tip and Recipe-5/6/2013

Think End of the Line

Puente Hills Landfill, one of the largest in the country, will close down this year after 70 years.  When we discard something, ideally it should biodegrade or be recycled into something else. How much of our everyday products do that?  If you think that placing something in a recycling bin means you are being environmentally friendly, think again (see my article on the Dr. Sear’s website for the truth about recycling  http://www.drsearswellnessinstitute.org/blog/2013/04/22/tips-on-recycling/). This week take a look at what you throw away. Can you buy in bulk and avoid using the pre-packaged plastic containers? Can you throw your garage away in a brown paper bag which will biodegrade?  What about buying refillable sizes and using the same containers. Whole Foods has started this with honey and various oils. Look around to see where you can make small changes to offset your landfill contribution.

Superfoods Kale Salad

For anyone who doesn’t like kale this is a yummy way to re-introduce it and try it again!

INGREDIENTS:

DRESSING:

• 1/4 cup honey
• 1/2 cup apple cider vinegar
• 1/2 tsp. sea salt
• 1/2 tsp. ground black pepper
• 2 Tbsps. olive oil
• 1/4 extra-virgin olive oil

SALAD

• 1 bunch of kale, chopped (stems removed)
• 1/4 red onion, thinly sliced
• 1 cup shredded carrot
• 1 pint cherry tomatoes
• 1 pint fresh blueberries or raspberries
• 1/2 dried cranberries
• 1/2 cup cashew pieces
• 1/2 cup sunflower seeds

DIRECTIONS:

1. Whisk honey, vinegar, salt, pepper and olive oil together; set aside.
2. Toss the remaining salad ingredients in a large bowl.
3. Pour 1/2 of the dressing over the salad and toss.  Cover and refrigerate 4-6 hours. Add more dressings if needed before serving. Save the rest of use for a later date.

** Helpful tip: For added protein add 1 cup of cooked quinoa to the salad.