Healthy No-bake berry cheesecake

Healthy No-bake berry cheesecake... true story!

Crust:
1 Cup - Roasted Almonds and Walnuts
3/4 Cup - Pitted Dried Dates
1 Tsp Madagascar Vanilla Bean Paste
1 pinch salt
1 pinch cayenne pepper

Filling:
2 Cups Blueberries
1 Cup Strawberries
2 Tbsp Lemon Juice
1/2 Cup Vanilla 0% Fat Greek Yogurt
1 1/2 Cups Roasted Cashews
1 Tbsp Madagascar Vanilla Bean Paste
1 Pinch of salt
1 pinch of cayenne pepper
5 Tbsp Avocado... if you want a hint of chocolate, use cacao butter instead of avocado

Garnish:
1 Cup Blueberries
1/4 cup Stevia or Truvia (both natural sugar substitutes)
1 Tbsp lemon juice

Crust:
Preheat oven to 400 degrees and toss almonds/walnuts together with a pinch of sea salt and cayenne pepper... roast for about 5-7 minutes, or until golden brown. You may have to rotate the pan to prevent the nuts from burning in the oven. I used my brilliant Vitamix in order to crumble the roasted Almonds/Walnuts and Dried Dates... I then transferred the crumble into a bowl and added the vanilla bean paste. If the mixture is still too crumbly after the vanilla bean paste has been added, you may add a touch of water in order to bind the ingredients together (to make more of a paste). Press the crust into mini-sillicon muffin-shaped pans and set to the side.

Filling:
Preheat oven to 400 degrees and sprinkle cashews with salt and cayenne pepper... roast for about 5-7 minutes, or until golden brown. You may have to rotate the pan to prevent the nuts from burning in the oven. Using either a Vitamix or blender, combine all ingredients, except the avocado or cacao butter, and blend until smooth. Add the avocado or cacao butter and blend again until smooth. Pour the mixture over the crusts and chill in the fridge until firm (usually overnight will do the trick!) If you are on a time-crunch, I would recommend placing in the freezer; however, do not full freeze, as the filling will become slightly icy if frozen. Simply place in freezer until chilled.

Garnish:
Combine blueberries, Stevia/Truvia and lemon juice in a bowl and allow to sit overnight, or roughly 8 hours, in order for the acid in the lemon juice and sugar to create a natural sauce. Spoon sauce over cheesecakes when serving and dollop with vanilla greek yogurt and edible flowers!

Love y'all dearly! ♥

Baked Oatmeal Snack Bars

Baked Oatmeal Snack Bars

You know when you allow oatmeal to stand by its lonesome for a few minutes, after freshly making it and pouring it into a bowl? 

#congealedblobofoats

Not exactly the most appetizing in texture or flavor.

Since mornings can be rushed, why not make your own, healthy oatmeal bars - sans preservatives, artificial flavors or additives?

Easy recipe -

2 cups of rolled oats (not quick-cook)
1 cup of roasted/toasted nuts - think almonds, walnuts, pecans, pistachios, etc.
1/3 cup of toasted seeds - pumpkin, sesame, sunflower, etc.
If you chose to add in dried fruits, this will boost the level of sugar per bars - however, a little bit goes a long way - cranberries, raisins, dates, papaya, apricots, etc. Coconut is another brilliant addition.
3 tsp cinnamon
3 tsp Madagascar Vanilla bean paste
2 tsp kosher salt
1 1/2 cups of skim milk or vanilla almond milk
2 egg yolks
Juice of 1/2 lemon

Preheat oven to 350 degrees. Mix all dry ingredients in one bowl, then mix all wet ingredients in a separate bowl. Pour wet into dry and stir to combine. Pour into a 9 by 9 baking dish - lined with parchment paper and sprayed with non-stick cooking spray. Bake for about 40 minutes, or until golden brown on the surface. Allow to cool, then cut into squares and enjoy!

In order to sweeten naturally, without the addition of dried fruits, I would recommend a tablespoon of either Stevia or Truvia - both natural sources of sweetness, from the Stevia plant.

Easy to transport - simply place in plastic bas and throw in purse/briefcase. To keep, wrap with plastic wrap and store in freezer… when prepared to enjoy, either pop in microwave or allow to unthaw naturally.

"The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease" - Thomas A Edison

Love y'all! ♥

High-protein, low-in-fat "muffin"

Do you know the muffin man?

How about high-protein, low-in-fat muffin man?

Breakfast can always be a rushed, chaotic,
throw-whatever-I-have-into-my-purse/briefcase-and-run-out-the-door
type of ordeal.

I know some of you are slowly shrinking into your chairs, guilty of
said "panic."

So why not make it easy for you?

Studies have proven, over and over again, that breakfast is the most
important meal of the day. Why? You literally are "breaking the
fast" from dinner the night before. Whatever you chose to consume,
will effect your entire day. Literally.

Why do diets fail time and time again? Usually it is two-fold: one -
an individual does not consume enough calories during the day -
leading to a panicked binge at night, or two- he or she cuts out
entire food-groups entirely. But cutting out entire food groups, you
are fighting a double-whammy effect... not only does your mind want
whatever you say you "cannot have," but your body is also craving
essential nutrients from the eliminated food group. Now granted, yes
- highly processed foods, white-flour, sugar... these are not
beneficial to your diet. But whole grains, certain breads... do not
be afraid of carbs - just learn which one are healthy and will benefit
your body.

I generally make large batches of quinoa to have on hand...
gluten-free, high in protein and brilliant for breakfast/lunch/dinner
or snacks. Before my fruits and vegetables spoil, I will generally
juice them so as to prevent discarding "good food."

I meandered to my refrigerator this morning and found little bits and
pieces of red bell pepper, asparagus, zucchini, tomatoes, cilantro and
shallots. I also had eggs and cooked quinoa. Ergo - healthy muffins.

Simply dice all vegetables (raw) and place in a medium bowl. Season
with smoked sea salt, dried herbs (I am a huge fan of herbs de
Provence), pinch of cayenne pepper and juice of one lemon. To the
veggies, I added 10 egg whites and I egg yolk, as well as 1 cup of
quinoa. A quick mix, then lined a muffin sheet with cupcake holders.
Quick spray of non-stick spray and filled the cupcake holders until
they were about 90% capacity. Bake at 375 degrees for about 20
minutes/25 minutes - until firm and slightly golden brown on the
surface.

Not a typical muffin, but high-in protein and almost fat-free... not too shabby.

These can be made ahead of time and simply stored in tupperware in
your refrigerator. If you have left-over steak or salmon, by all
means - chop small and throw into the batter before cooking. Low
fat-cheese and nuts may also be added.

If you're one of those rushed individuals in the morning, simply pop a
few of these "muffins" into a plastic bag, then grab on your way to
the office in the morning... reheat in the microwave upon arrival to
your desk/cubicle. Much cleaner than oatmeal and higher in protein
too.

Spice it up with a little hot sauce or salsa.

Eating healthy should not be a "beating" or chore. My goal is to
provide you with healthy recipes that will fuel your body on a daily
basis, while maintaining the quality of flavor. Spices and herbs, as
well as proper cooking techniques work wonders.

#truestory

“Nothing would be more tiresome than eating and drinking if God had
not made them a pleasure as well as a necessity.” - Voltaire

Love y'all dearly! ♥

Tango Tab

Tango Tab

One in Six North Americans will go to bed hungry tonight.

Let's face it - Dallas is a city that loves to eat. Restaurants offering every type of cuisine are spread amongst the city - offering a variety of dining experiences.

So what is TangoTab and how does it benefit me?

After sitting down with TangoTab founder and CEO, Andre Angel, I knew I had to share the brilliant service.

One billion meals are dined out each week. TangoTab is a free service that allows you to search and claim for specials, events and exclusive offers at your favorite participating restaurants... so not only are you benefiting from a reduced price/free special, but the restaurant is benefiting from your service. Now TangoTab comes into play and allows you to join the fight against hunger... each time an offer is redeemed, TangoTab donates a meal to a local food bank and hunger-related charity.

#whenyoueattheyeat

No gimmicks, no lies.

Straight up - helping to feed those in need.

How does it work?

Simply download the free ap on your iPhone/smartphone or visit the website atwww.tangotab.com to sign up and view the free offers. Simply find an offer that tickles your fancy and go forth and save money, as well as lives.

#brilliant

Thank you, Andre, for embracing the fight against hunger and choosing to love others.

I am so incredibly grateful to live in Dallas and be surrounded by those, motivated to make a difference in this world!

Love y'all! ♥

Matcha Green Tea

Matcha Green Tea. 

What is it?

Why such praise?

Keeping it short and sweet - one cup of Matcha green tea has as many antioxidants as 10 cups of regular tea.

#truestory

Ok - but why is this different from other green tea? Instead of seeping a tea bag, Matcha green tea is actually ground leaves - providing you with the benefit of ingesting maximum antioxidants. When compared to other foods possessing antioxidants, Matcha green tea has almost 61 times that of spinach, 7 times of dark chocolate and 17 times of blueberries.

#dontmesswiththebest

A list the multiple health benefits are also associate with Matcha Green Tea - lowers "bad" cholesterol, anti-aging, weight loss aid, cancer prevention, rich in fiber, mind-booster and energy-promoter, to name a few.

When purchasing Matcha Green Tea - it can be found in both health food stores, as well as tea shops (I purchased a "kit" at Teavana and drink the tea every single day). I recommend organic, as it is free from pesticides, artificial fertilizers and herbicides.

Granted, I admit - Matcha green tea is an acquired taste. I personally enjoy the tea, although some tend to refer to it as "grassy." How does one eliminate the 'natural, earthy-ness' of the tea? First, boil water, then allow to cool slightly (about five minutes) - then pour over green tea. I add a touch of Stevia or Truvia (both natural) in order to sweeten the drink slightly. A squeeze of lemon will also aid in brightening the tea with a fresh hint of citrus. Grapefruit is another addition.

If you simply cannot stomach the tea, you can always mix it with another tea flavor... for instance, make a batch of peach or raspberry sun tea, then mix with Matcha green tea... it will dilute the taste while retaining the health benefits.

Paired with edamame (either fresh or roasted), and your body will adore the rush of health kicks. A brilliant afternoon snack to keep your mind sharp, body energized, bathing suit looking fantastic and heart healthy.

"C'est toujours une solution..."

"There's always a solution."

Love y'all! ♥

Herbs

Herbs.

"Parsley, sage, rosemary and thyme..."

#oldies #simon&garfunkel

In terms of herbs - fresh is best. Ideally, we would have our own potted herb gardens... adding a fresh touch of warmth and brightness to our homes. Now granted, not all of use are gifted with 'green thumbs,' in which case, I would encourage you to purchase fresh herbs from the local farmers market/grocery store.

In terms of storing in order to extend the shelf life in your refrigerator, I will purchase fresh herbs, then roll them in a paper towel or napkin... sprinkle to dampen with water, then place in a plastic bag. Label the bag with a permanent marker/sharpie in order to know the contents- if purchasing multiple herbs.

Execution.

Delicate herbs - think cilantro, parsley, basil, mint, etc. - peel the leaves away from the stems and try to stack the leaves atop one another. Why? With delicate herbs, the goal is to only cut the once or twice. If you cut repeatedly, you will actually "bruise" the herbs - they will shrivel into a brown, limp ball of flavorless nothing. However, chopping only once or twice will unlock their flavors and permeate not only the room with their aromas, but dish with zest.

More robust herbs - think rosemary, thyme... in order to make these more palatable, one must chop these multiple times. Why? Rosemary, for example, is a very "woodsy", tough herb. However, after chopping it multiple times, it can be added to sauces, sprinkled over potatoes, encrusted on lamb, steak, poultry, etc. - a plethora of uses.

While delicate herbs are used mostly as an ending garnish, more robust herbs can withstand heat and cooking. They need more time to "break down" and soften.

Dried herbs are another entity all of their own... but added during the cooking process in order to develop their flavors with both time and heat.

"First, knife skills. Then, knowing how to control heat. Most important is choosing the right product... the rest is simple" - Justin Quek

Love y'all! ♥

Photo - taken by Jennifer Richards - brilliant photographer and friend! Thanks for the photo, Jenny!

Quinoa Additions/Variations

Brilliance of quinoa... it truly can be paired with a multitude of flavors... both sweet and savory - and incredibly convenience to transport.

It doesn't ALWAYS have to be about presentation...

I know, be still my heart...

I will often make a large batch of quinoa for the week - cooked in chicken broth (veggie broth for the vegetarians out there!) with cayenne pepper, shallots, smoked sea salt and lemon juice. Since it will keep for one week in my refrigerator, I have a "base" already made for any meal.

Then come the additions.

Sweet variety? Add fresh berries (strawberries, raspberries, etc) with toasted almonds or pine nuts.

Savory? Throw in a multitude of fresh vegetables - asparagus, artichokes, beets, carrots, beans, broccoli, zucchini, hearts of palm, cabbage, tomatoes (I know, they are fruits), avocados, etc. Anything goes!

Herbs - Fresh herbs will help in "lightening" the pseudo-grain.... think cilantro, basil, rosemary (chop fine!), sage, etc.

Proteins - egg whites, salmon, steak, chicken, turkey, tofu... quinoa is a great compliment to almost any type of protein.

Sauces - reduced balsamic, curry, soy sauce, teriyaki... again, the possibilities are endless.

In order to enjoy the health benefits from quinoa, without becoming tired of the same "taste," mix it up! Experiment with all types of flavors, then store in tupperware and either pack for lunch at the office, or enjoy poolside.

Versatile, healthy, delicious and easy to re-warm.

"When baking, follow directions. When cooking, go by your own taste." - Laiko Bahrs

Love y'all! ♥