whole foods

Breakfast, Desserts, Lunch, Recipes, Snacks, Treats, Vegan, Vegetarian

Gargantuan Green Giant

Prepare yourselves for the greenest green smoothie ever:
THE GARGANTUAN GREEN GIANT!

I was really craving ice cream the other night so instead of giving in, I started experimenting in the kitchen. I pulled out all of my favorite ingredients at the moment and decided to combine them into a smoothie. It turned out soooo creamy and actually tasted like a sugar cookie. Strange how those things work, right? Use healthy ingredients… end up with a creamy melty sweet treat! I love when that happens! Although I had this for dessert, I would probably have it for a meal because it has a great balance of whole grains, produce, and healthy fat. All you need is some protein powder and you would be good to go! The smoothie ended up being pretty big, so I told myself that I would only have half and save the rest for later. Well, that didn’t happen… and then I ended up wide awake pinning things on Pinterest! You guys are going to love this one! It’s a huge energy booster and so healthy, yet extremely delicious! Plus it is really hearty and filling, you won’t be hungry again for hours.

The ingredient list may look overwhelming and long, but everything can be found at Whole Foods or your local health food store. To get more organized and make the process faster, get out all of the measuring cups and ingredients and put them on the counter before you begin. This way everything will be easily accessible and ready to scoop and blend!

Gargantuan Green Giant
Serves 1

3/4 cup unsweetened almond milk
2 cups fresh spinach
1 frozen banana
1/4 cup rolled oats
2 Tbsp almonds
2 Tbsp unsweetened shredded coconut
1 Tbsp cocoa powder
1/2 Tbsp chia seeds
1 tsp Spirulina powder
1/2 tsp vanilla
6 drops liquid stevia or other natural sweetener
6 ice cubes

Combine all ingredients in a high powered blender and blend until smooth. Enjoy cold.
Note: If you do not have a high powered blender such as Vitamix or Blendtec, start by blending the hard ingredients (i.e. almonds, oats, and spinach) with the almond milk to ensure they are thoroughly blended. Then gradually add the other ingredients. You could use a Tbsp more of almond milk or water to get the blender running smoothly because this smoothie is rather thick.
Side Note: If your blender cannot handle almonds at all, substitute for 1 Tbsp of unsalted almond butter.

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Snacks, Tips, Treats, Vegan, Vegetarian

Travel Snacks

I am taking a break from packing… or should I say downsizing my suitcase, because I am going to Japan today!

I love traveling, but sometimes it gets tricky to find healthy foods at airports. I like to prepare little emergency snack kits for my carry on bag just incase I get hungry or healthy choices aren’t available.

If you are traveling somewhere far, it can be nearly impossible to bring fresh food along with you. Meal replacement bars are a great option, but some of them have ingredient lists longer than the dictionary and are filled with artificial sweeteners, preservatives, and some questionable ingredients. I have done my research to find you the healthiest meal bars and snacks that are TSA approved, portable, shelf stable, and yummy! The best part? These snacks have no preservatives, and tiny ingredient lists with the largest list containing only 7 ingredients, all of which we can pronounce and locate in a grocery store!

Meet your new travel buddies:

Ak-Mak Whole Wheat Sesame Crackers: These generously sized whole grain crackers contain only 7 ingredients such as: organically grown whole wheat flour, clover honey, sesame oil, dairy butter, sesame seeds, yeast, and salt. They add up to only 110 calories and 4 grams of fiber per serving of 5 crackers! I love these crackers because they are perfectly crunchy and not to mention Armenian (I’m part Armenian), scoreee!

Larabar: Well, I’m speechless on this one… I don’t know how they do it! Larabars are possibly the greatest meal bars to hit the market. Ever. Larabars are gluten free, dairy free, soy free, non-GMO, vegan, and kosher but do not exclude flavor. Famous for their simple ingredient list, pure delicious taste, and and outstanding nutrition, Larabars are the simple way to eat on the go. My favorite flavor “Cashew Cookie” contains only cashews and dates and actually tastes like a cookie. Amazing! The nutritional stats aren’t too shabby either. Made from whole fruits and nuts in their most natural state, it contains 230 calories, and 3 grams of fiber! They come in a variety of flavors and have been popping up in grocery stores and some Target stores all over.

Blue Diamond Almonds, 100 Calorie Packs: Almonds are great portable snack and an excellent source of  vitamin E, fiber, copper, phosphorous and riboflavin. Sometimes it’s easy to get carried away and suddenly a handful turns into an entire bag, so this mini 100 calorie pack of whole, natural, unsalted almonds takes the guesswork out for you. Talk about good things in small packages!

Justin’s Classic Almond Butter, Single-Serve Packet: These convenient single serve packages contain 2 tablespoons of almond butter at 200 calories per packet. Smear some on crackers for the perfect snack without the jar, measuring spoons, and mess! These handy little packets come in a variety of different nut butters and flavors.

That’s It: I just recently discovered these bars and have become completely obsessed! I like to call them “adult fruit leathers!” The bars consist of two servings of fruit per bar… yup… that’s it… just like the title implies. Crazy right? My Apple & Pear bar contains one whole apple and one whole pear. That’s it (I can’t stop saying that out loud, I’m truly amazed)! No added sugar, preservatives, no nothing. Oh, and don’t forget, they’re also fat free, gluten-free, kosher, and vegan. At only 100 calories and a whopping 3 grams of fiber, That’s It bars are your new bff. These thick, chewy fruit bars are a great option if you don’t feel like lugging an apple around in your purse, or don’t feel like buying one at an airport café for say $5.

Just Tomatoes: Just like the package says, these are just tomatoes! Veggies can be the trickiest food to travel with, but this awesome brand Just Tomatoes, just made getting our veggie servings in so much easier. Just Tomatoes uses a special dehydrating process, which allows nutrients to stay intact and leaves them with the perfect chewy texture. Just Tomatoes makes a variety of different vegetable snacks from peas to corn and are always kosher, GMO free, and never contain additives, preservatives or sweeteners. At 90 calories and 2 grams of fiber per ounce, these make a great snack with whole grain crackers!

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Dinner, Lunch, Recipes, Vegan, Vegetarian

Hail To The Kale

After attending Chef AJ’s cooking class last Sunday, I was dying to try one of her recipes and definitely craving some kale.
I went for the “Hail To The Kale” salad, which was the original dish I had tried at Whole Foods before discovering Chef AJ!

 Hail To The Kale Salad
Recipe by Chef AJ
serves 3-4

Salad:
2 large heads of curly kale
1/4 cup slivered almonds
1/4 cup raisins

Dressing:
1 cup raw almond butter (unsalted/unsweetened)
1 cup coconut water (I use O.N.E.)
1/4 cup fresh lime juice
2 cloves garlic
3/4 oz. fresh ginger (approx 1″)
2 tablespoons low sodium Tamari or low sodium soy sauce
4 pitted Medjool dates
1/2 tsp red pepper flakes

Chop the kale and set aside in a large bowl.
In a high powered blender, combine all dressing ingredients and blend until smooth and creamy.
Massage about 1/2 cup of the dressing onto the kale (more or less depending on your taste).
Toss with slivered almonds and raisins and serve.
Store excess dressing in a jar and refrigerate.

Chef AJ’s recipe doesn’t call for raisins, but I thought they were the perfect chewy addition to this creamy salad.

As Chef AJ says “Like a woman, this salad gets better with age.” I have to agree, I love to let the kale marinade in the dressing overnight in the refrigerator. It is twice as good the next day!

This recipe makes a large amount of dressing.
I was able to coat my 2 heads of kale, and  fill an entire mason jar for future salads.
This dressing is a great staple to have in your fridge for veggie dipping and quick salads.

 

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Obsessions

Chef AJ

A few weeks ago, I was shopping at Whole Foods in Pasadena and decided to grab a salad to snack on later at home. As I was perusing through the salad bar, I noticed a pre made salad that I had not seen at any other location. The salad was called “Hail To The Kale” and looked rather yummy, so I grabbed it to go and was on my merry way.

It was love at first bite. I finished the entire salad and left no dressing behind. At that moment, I knew this wasn’t just any kale salad. This was the holy kale! I took to my google searching skills to find the recipe for the salad. Followed by a few searches and clicks, I found out that the salad was created by a plant-based chef named, Chef AJ. After finding some basic information about Chef AJ and her contribution to the “Health Starts Here” initiative on Whole Foods’ website, I found my way to her  personal website.  I was so intrigued by Chef AJ’s take on healthy cooking and her no sugar, oil, or salt, recipes that I needed to know more, so I bought her book “Unprocessed” and signed up for her intro cooking class right then and there!

Her book “Unprocessed” is an easy read and gets to the point as to why she made the decision to obtain an unprocessed, whole food, plant based, vegan diet. Her story is remarkable, and made me appreciate her even more. The book is filled with over 100 nutrient-rich recipes that so far, taste incredible. Her dishes are easy to prepare and require little cooking, which is fabulous for someone who is intimidated by the kitchen. Her ingredient lists are simple and can be found around the perimeter of any grocery store, with the exception of some fun new natural products and vegetables that I was introduced to!

The night before my cooking class, I was so excited and antsy that I could not sleep, so I found myself watching Chef AJ’s web series “The Chef and the Dietician” on YouTube until the early hours of the morning.

Chef AJ had emailed us prior to the class and informed us that anyone who was in their seat early (by 9:50am) would get a special treat, and informed us to bring a medium size piece of Tupperware. I’m sure you could imagine my excitement level at this point! I arrived early with my book, camera, and tupperware in hand.

When Chef AJ walked out, I had the biggest smile on my face. She has the greatest personality, and tons of energy! We started the class off with a sample of her “It’s Easy Being Green Smoothie,” which was fantastic. It was the perfect combination of bitter kale, balanced with sweet bananas and mangos, along with creamy almond milk. The class was rather casual and intimate with only 16 students, AJ and her lovely kitchen assistants. From time to time, students would throw out questions and Chef AJ would answer with enthusiasm and full detail.

We learned to make (and got to taste) 10 healthy plant strong meals including:
It’s Easy Being Green Smoothie
Nutrient Rich Chocolate Smoothie
Fresh Almond Milk
6 Minute Split Pea Soup
Smoky Black Bean Soup
Hail To The Kale Salad
Quick 6 Fat-Free Salad Dressing
Chocolate FUNdue
Peanut Butter Fudge Truffles
Banana Ice Cream

I loved how simple everything was to make. Almost anything could be made in a Vitamix. Chef AJ explained that she taught cooking classes to the blind, which led her to these easy to prepare recipes.

Every second of the class was informative yet fun. Chef AJ even burst into song, complete with instrumental track, and her own lyrics about healthy eating. She is a hoot, as my grandma would say. Oh, and she even did a headstand in the middle of class. Yes people, this is the kind of energy you get from eating whole, unprocessed foods!

When it was time for the “Chocolate FUNdue,” which was served with strawberries, Chef AJ brought me apple slices in their place since I am allergic. She is so fabulous. What other chef would cater to your allergies like this in their cooking class? After we finished our last dish, it was time to get our “special treat” for arriving early, which was a slice of Vegan German Chocolate Cake.

I stayed for a few minutes to talk to Chef AJ and shyly asked her to sign my book. I shared my story with her, and she was so encouraging and excited for my healthy new life. I had such a great time at her class and would love to attend another in the future. She has great ideas for healthy alternatives and cooking and is very informative as to why she eats this way, but does not force anyone into it. I love that she bases her teachings on scientific research and does not force her opinion on anyone, yet encourages her healthy examples. If you live in the LA area, you should definitely attend one of her intro cooking classes.

After I got home, I couldn’t wait to try Chef AJ’s Vegan German Chocolate Cake and Peanut Butter Fudge Truffles. I have no words to describe the amazingness. Just a photo, and a very very happy tummy.

 

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Breakfast, Dinner, Lunch, Recipes, Snacks, Tips, Vegetarian

Skinny Bunny Cleanse

If you need to reset your taste buds, jumpstart on your weight loss, or need to get ready for a big event, this high fiber whole food cleanse will have hopping into those skinny jeans in no time.
You will get to enjoy a beautiful breakfast scramble, layered lunch parfait, delectable dinner salad, and satisfying snack smoothie.
I do not recommend exercising during the cleanse, since it does not provide enough calories.

In comparison to popular all liquid juice cleanses, a cleanse that is high in fiber is much easier to stick with as fiber keeps you feeling full and satisfied and never deprived.
Each food selected on for the Skinny Bunny cleanse is packed with fiber. Did you know that raspberries contain around 9 grams of fiber per cup?!
Fiber slows the rate at which sugar is absorbed into the bloodstream keeping your blood glucose levels from rising too fast. It also cleanses your colon, acting like a little scrub brush. This scrubbing effect helps clean out bacteria and other buildup in your intestines. Fiber also helps to keep bowel movements regular to avoid bloat.

All you need are these 5 versatile fiber packed foods and 5 days of commitment.


Raspberries
Spinach
Almonds & Almond Butter
Egg Whites
Plain Nonfat Greek Yogurt
Note: 1/5 package of Tofu can be substituted for eggs & yogurt for a vegan option.

Space meals 3-4 hours apart and drink 8-10 glasses of water and an optional 2 cups of green tea per day. No soda, coffee, or added sugar.



BREAKFAST:
¼ cup egg whites
1 cup spinach
1 cup raspberries
2 Tbsp sliced or slivered almonds
cinnamon

Scramble egg whites  with 1 spinach. Add any salt free seasonings such as black pepper, turmeric, or garlic to taste.
Place raspberries in a separate bowl and sprinkle with cinnamon and top with 2 Tbsp of almonds.

Tip: for breakfast I recommend using frozen chopped spinach.

 


LUNCH:
6oz plain nonfat Greek yogurt (single serve container)
1 cup raspberries
2 Tbsp sliced or slivered almonds
cinnamon

Layer the bottom of a jar or bowl with half of the Greek yogurt, then add half of the almonds, half of the raspberries, sprinkle with cinnamon, and repeat layers once more to create a parfait.

Tip: I like to make my lunch parfait in the morning inside of a glass jar using frozen raspberries. This way I can leave it in the fridge and the raspberries are defrosted just in time for lunch.

 

 
DINNER:
2 cups of fresh spinach
¼ cup egg whites
1 cup raspberries
2 Tbsp sliced or slivered almonds
1 Tbsp Red Wine Vinegar or Balsamic Vinegar
Splash of lemon juice
Pepper

In a large bowl, combine the fresh spinach, raspberries, and almonds. Toss with your choice of vinegar and a splash of lemon juice. Then scramble egg whites and add on top of the salad. Add pepper to taste.

 

 
SNACK/DESSERT:
6oz plain nonfat Greek yogurt
1 cup raspberries
1 Tbsp almond butter (unsalted and unsweetened)
½ tsp ground cinnamon
½ tsp pure vanilla extract
3 Ice cubes
splash of water

Combine Greek yogurt, raspberries, almond butter, cinnamon, vanilla, and ice cubes in a blender. Add small amounts of water until preferred thickness is desired. Blend away and enjoy.

Tip: Use frozen raspberries

Recipe adapted from Cinch! by Cynthia Sass

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