Trendy, Healthy + Cheap AF: Oat Milk

Alternative ‘milks’ have been dominating the dairy aisles for the past few years and are not stopping anytime soon. It is clear consumers are looking for ways to reduce their intake of animal-based dairy and integrate it into their daily routine - from milk, yogurt and ice cream. In fact, non-dairy dairy products now represent 13% of the global dairy market, compared to only 5% 3 years ago!

Obviously, almond milk has held the floor as the leader in the alternative milk space but in the past two years has had to fight for their spot on the shelf with the introduction of various nut milks, vegetable milks of course the new rising star… oat milk. (Personally, I love them all for various purposes but today we are exploring oat milk and how you can get it cheap AF. )

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Oat milk’s popularity seems to be powered by its likeness to dairy milk. It is creamier than nut based alternatives and has a more mild flavor profile, which makes it an easy transition for those trying alternative milks for the first time! In the next 6 months, you are going to start noticing oat milk and oat products pretty much everywhere. It is already in coffee shops and restaurants and that space will expand as the product will quickly move into ice cream, yogurts and more.

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Sooo what is oat milk? What are the benefits? How can you make it?

Oat milk is simply rolled oats blended with water and strained (same processes as a nut milk!). The creamy consistency comes from the oats themselves as they break down in the water. For example, when making hot oatmeal in the morning, adding water to dry oats takes only minutes for them to become thick and creamy… same thing happens when making oat milk! Since oats are easily broken down with water, oat milks tend to be higher in healthy carbohydrates, fiber (slightly), protein, and Vitamin B12. Oat milk is higher in calories than some nut milks available however that is a reflection of the quality of the milk. Some nut milks that promise 30 or less calories do not in fact have a high quantity of almonds present in the mix. Instead they rely on water, fillers and emulsifiers to create a delicious product for less calories. While, oat milks primarily contain oats!

That being said not all oat milks are created equal. In order to create a product that appeals to the masses alternative milk companies rely on emulsifiers, fillers, sweeteners and flavorings to boost their shelf appeal and oat milk is no different. So start reading ingredient labels, get familiar with the fillers you do not want to be consuming and look for brands with the least amount of ingredients. In addition to emulsifiers, many companies are adding fiber to their oat milks to increase their fiber quantities per serving (not harmful! But some dietary fibers can cause bloating and digestive problems. So be aware and test what works for your body!)

Now that I’ve scared you about fillers… I have good news. Oat milk is EXTREMELY easy to make at home and CHEAP AF. Oat milks on the market now can run you $4-$6 for a liter! Although I love the stuff in lattes and smoothies a price tag like that makes it a little difficult to swallow when other alternative options hover around $2-3 a liter.

So lets break down how easy it is to make….

Oat Milk

makes about 20 oz

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Ingredients

  • 1 cup Rolled Oats

  • 4 cups water (add more if a thinner milk is desired)

  • Flavorings are optional but I like: 1/2 tsp salt , vanilla, dates, cacao, hemp seeds, cinnamon, coconut flakes.

Instructions

  1. Soak oats for 10-20 minutes in water.

  2. Drain and rinse, add oats to a blender.

  3. Add in water (and flavors) and blend until smooth.

  4. Strain using a nut milk bag or cheese cloth. Squeeze out as much liquid as you can.

  5. That is it! Store your milk in the fridge for up to 5 days and pour it over everything.

  • Most importantly do not get nervous if your milk separates while in the fridge! Because we didn’t use any emulsifiers you will need to shake your milk before using!

Our oat milk costs us : $0.50 for 20 oz of milk! That is about a $3 savings for all natural oat milk.

  • 1 cup rolled oats $0.50

  • Water $0


If making oat and nut milks is something you are loving and looking for a more mess free method (aka no straining) I highly suggest the Almond Cow. It is a simple machine no bigger than an electric kettle that easily and quickly prepares alternative milks without the added hassle of straining. I just purchased one myself and I truly don’t think I will purchased prepared milk alternatives again.

Margarita Pizza (vegan, gf, veggie packed + cheap AF)

Ready for a simple pizza that will change your weeknight dinner game?

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I love pizza. All pizza. I actually worked as a pizza chef for two years in NYC and trust me you can only stand in front of a 600 degree oven for 12 hours a day if you really, truly LOVE something. But staying to a vegan or gluten free diet can leave you subject to mediocre pizza. There are some places out there changing the game like : Double Zero and Screamer’s Pizza but you can’t always travel for a good slice.

I was looking for an option that uses ingredients everyone has access to, super easy and can be executed cheap AF (of course). As I try to put my cauliflower sauce on just about anything, I thought I would try it on pizza! So off to the land of alternative prepared pizza crusts…Trader Joe’s.

I wanted to build a pizza that was full of bold flavors, color and a solid texture to replicate any great pizza. I went with the Broccoli and Kale frozen pizza crust (for a pop of color) for the base and keeping it classic with tomatoes, garlic, basil to pair with the cauliflower cream sauce.

As long as you can move past eliminating stretchy cheese and a puffed traditional crust - this recipe delivers on flavor and texture with the bonus of being filled with nutrients!

Without further delay check out the ingredients below and run to the grocery!

Margarita Pizza

Pizza Ingredients

Serves 2

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  • Gluten-Free Pizza Crust (Here is what I used)

  • 1 cup cauliflower cream sauce (recipe below)

  • 2 vine ripened tomatoes

  • 1/2 head garlic, minced

  • 1/2 bunch basil

  • 1 Tbsp thyme (optional)

  • Olive Oil

Instructions

Preheat oven to 375 degrees.

  1. Make the cream sauce and set aside!

  2. Slice the tomatoes into 1/4 inch rounds (do not go thinner or else they will burn in the oven) and mince 4-5 cloves of garlic.

  3. Lay the tomato slices in a single layer on an oiled sheet tray. Drizzle with olive oil and season with salt. Sprinkle half of the minced garlic over top (and tablespoon of thyme if using). Place in the oven and roast for 10-12 minutes until the tomatoes start to caramelize around the edges.

  4. Prepare the pizza crust according to the manufacturing ingredients. If using the Trader Joe’s crust I suggest following the instructions for the ‘crunchier’ crust to ensure it could withstand the toppings.

  5. Once crust is prepared, spread the cauliflower sauce over the top in an even layer. Sprinkle with minced garlic and arrange roasted tomatoes. Drizzle with olive oil and place back in the oven for 10 minutes until heated through.

  6. Remove, cut and top with fresh, torn basil.

  7. Enjoy!

Cauliflower Cream Sauce

Ingredients

  • 1 head of cauliflower, steamed

  • 1/2 cup cashews, soaked in boiling water for at least 20 minutes

  • 1/2 yellow onion

  • 3 cloves garlic

  • 1 tbsp olive oil

  • 1 tsp salt

  • 1/4 cup non-dairy milk

  • 1 1/2 tbsp tamari

  • 1/2 tbsp miso

  • 2- 3 tbsp lemon juice (to taste)

  • 1 tsp ground mustard seed

  • 1/2 tsp ground nutmeg

  • 4 tbsp nutritional yeast

Instructions

  1. Cut cauliflower down into smaller pieces. Place large sauce pan with 2 inches of water. Cover, bring to a boil and allow to steam until fork tender.

  2. Meanwhile, dice onion and garlic. Saute with olive oil until onions are translucent.

  3. Add mustard seed, nutmeg, nutritional yeast and miso. Stir and cook until spices are fragrant.

  4. Add in non-dairy milk and tamari over low heat. Allow to come to a simmer and remove from heat.

  5. In a blender or food processor, combine steamed cauliflower, soaked cashews and onion mixture. Blend until smooth, season with salt and lemon juice.








Trendy, Healthy + Cheap AF : Cauliflower

Keto, Paleo, Gluten- Free, Grain-Free, Vegan… no matter how you market it cauliflower has become the “IT ingredient” in the health world. Its versatility for sweet / savory meals and ability to transform into just about anything has landed this cruciferous veggie on the top of everyones grocery list. You could say it the chameleon of all things healthy.

Transformation is not this veggies’ only superpower:

  1. Improves natural detoxification, it contains antioxidants and sulfur-containing nutrients that improve detoxifying enzymes.

  2. Contains choline, the B vitamin responsible for brain function that may help prevent memory loss and protect your brain form toxins!

  3. Improves gut health by protecting the intestinal lining from bacteria overgrowth due to it’s production of sulforaphane.

  4. Sulforaphane has also been found to improve blood pressure and kidney function.

  5. Cauliflower is high in fiber, vitamin C, vitamin K, vitamin B6 and Folate.

From pizza to buffalo wings, cauliflower has infiltrated the most famous food groups. But before you go and grab the pre-made options I thought it was important to address some cheap AF recipes that pack a punch.

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Cauliflower Rice

Ingredients

  • 1 head cauliflower

  • Olive Oil

  • Salt

  • Food Processor (you can also use a cheese grater or blender)

Instructions

  1. Cut cauliflower down into smaller pieces. Place in food processor and pulse until broken down into rice-sized pieces.

  2. In a saute pan, heat 1 tbsp olive oil add riced cauliflower and salt. Saute until cauliflower is cooked through.

  3. Leave it simple or add in additional herbs, spices to elevate your rice to the next level. I love adding curry powder, coconut milk and chickpeas for a 5 minute curry fix.

Ready to break it down?! Making your own cauliflower rice yields 18oz of cauliflower rice and only costs $2.69.

Store bought will run you $2.10 for 10oz of cauliflower rice. So on the ounce you are saving $0.06 which gives you a little more rice for your buck.


Cauliflower Bagels

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Now these bagels are far from the New York style classics but a great alternative and tasty in their own right. Not to mention 1 mini bagel is only 30 calories and 2g of protein!

Ingredients

Yields 10 mini bagels

  • 3 cups cauliflower rice, about 1/2 head

  • 2 eggs, beaten

  • 3 Tbsp brown rice flour

  • 2 Tbsp coconut Flour

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • Trader Joe’s Everything Bagel Seasoning (or mix poppy seed, sesame seed, minced garlic, onion powder)

Instructions

  1. Preheat oven to 400 degrees.

  2. Cut cauliflower down into smaller pieces. Place in food processor and pulse until broken down into rice- sized pieces.

  3. Measure 3 cups of cauliflower rice and place in a medium mixing bowl. Add in flours, baking soda and salt. Stir to combine.

  4. In a small bowl crack and beat eggs. Add to cauliflower mixture, mix until well incorporated.

  5. On a parchment lined sheet tray or mini doughnut pan, scoop about 3 tbsp cauliflower mix on to cooking surface. If making free formed bagels, form the cauliflower mix into a ball then make an indent in the center pulling it out slightly to make a classic bagel hole.

  6. Sprinkle the bagels with the Everything Seasoning, lightly pat into the bagel to ensure that it sticks.

  7. Place in the oven and bake for 30 minutes until the bagels are golden brown around the edges.

  8. Allow to cool, top with your favorite bagel toppings like cream cheese, lox or avocado!

Our bagels without toppings costs us : $2.74 for 10 bagels which only $0.27 per mini bagel!!!!

  • 1/2 head Cauliflower $1.34

  • Eggs $0.60

  • Brown Rice Flour $0.15

  • Coconut Flour $0.30

  • Everything Seasoning $0.50 ($7.69 for the whole bottle)

Adapted from Clean & Delicious 


Cauliflower Oatmeal

I am not going to sugar coat it, this does not taste like oatmeal BUT if you are looking for a lower calories, grain-free, low carb alternative in the mornings this is a great option. The cauliflower is able to take on whatever flavors you put into it so load it up with your favorite protein powder and toppings to make it extra delicious. Trust me, I was skeptical before I tried it but I was pleasantly surprised in the end.

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Ingredients

  • 1 cup cauliflower rice, about 1/4 head

  • 1 cup non-dairy milk (I used vanilla almond milk, but coconut milk would give it a luxurious texture)

  • 1 tbsp chia seeds

  • 1 tsp cinnamon

  • 1 tsp coconut oil

  • 1 tbsp maple syrup (depending on preference)

  • 1 scoop protein powder (optional, I used a vanilla protein powder for extra flavor)

  • Toppings : coconut flakes, fruit, nut butter, hemp seeds… get creative!

Instructions

  1. Cut cauliflower down into smaller pieces. Place in food processor and pulse until broken down into rice-sized pieces.

  2. In a small sauce pan heat coconut oil and add cauliflower rice. Saute for 1- 2 minutes to soften.

  3. Add in non-dairy milk of choice. On medium heat let the mixture simmer, stirring occasionally for 5 minutes, until the raw flavor of the cauliflower is cooked out. (If you have larger pieces of cauliflower rice this may take a few more minutes.)

  4. Add in desired flavorings, maple syrup, cinnamon, protein powder and chia seeds. Stir to combine.

  5. Allow to cook on low for 1 more minute. Mixture should be thick resembling grits or polenta.

  6. Pour into a bowl and add all of the toppings!

This cauliflower oatmeal base will run you $1.37!

  • 1/4 head cauliflower $0.67

  • 1 cup Almond milk $0.45

  • 1 tbsp Chia seeds $0.20

  • 1 tsp Cinnamon $0.05

  • The key to this breakfast is toppings… and who doesn’t like toppings?! The ‘oatmeal’ base is only 60 calories (w/ chia seeds) which in my opinion means you can go a little crazy with the goods ;)


Cauliflower Alfredo

Velvety, rich and luxurious Alfredo sauce lightened up without losing all of the creamy goodness. I am telling you… this is a real guilt-free swap. This sauce is also a great vegan béchamel base for any dish like lasagna, spinach dip or white pizza.

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Ingredients

Serves 4

  • 1 head of cauliflower, steamed

  • 1/2 cup cashews, soaked in boiling water for at least 20 minutes

  • 1/2 yellow onion

  • 3 cloves garlic

  • 1 tbsp olive oil

  • 1 tsp salt

  • 1/4 cup non-dairy milk

  • 1 1/2 tbsp tamari

  • 1/2 tbsp miso

  • 2- 3 tbsp lemon juice (to taste)

  • 1 tsp ground mustard seed

  • 1/2 tsp ground nutmeg

  • 4 tbsp nutritional yeast

  • Roasted Vegetables ( Trying to bring in spring vibes, I roasted scallions, asparagus and peas to top my pasta )

  • Gluten-free Pasta ( I went with Banza Shells )

Instructions

  1. Cut cauliflower down into smaller pieces. Place large sauce pan with 2 inches of water. Cover, bring to a boil and allow to steam until fork tender.

  2. Meanwhile, dice onion and garlic. Saute with olive oil until onions are translucent.

  3. Add mustard seed, nutmeg, nutritional yeast and miso. Stir and cook until spices are fragrant.

  4. Add in non-dairy milk and tamari over low heat. Allow to come to a simmer and remove from heat.

  5. In a blender or food processor, combine steamed cauliflower, soaked cashews and onion mixture. Blend until smooth, season with salt and lemon juice.

  6. Boil the pasta, and roast veggies of your choice.

  7. In a saute pan add pasta, veggies and sauce, toss to coat and serve it up!

Your new favorite vegan sauce will only cost you $6.75 which is only $1.68 per serving!

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  • 1 head cauliflower $2.67

  • 1/2 cup cashews $0.99

  • 1/2 yellow onion $0.40

  • 3 cloves garlic $0.30

  • 1 tbsp olive oil $0.15

  • 1 tsp salt

  • 1/4 cup non-dairy milk $0.22

  • 1 1/2 tbsp tamari $0.22

  • 1/2 tbsp miso $0.40

  • 2- 3 tbsp lemon juice (to taste) $0.60

  • 1 tsp ground mustard seed $0.10

  • 1/2 tsp ground nutmeg $0.10

  • 4 tbsp nutritional yeast $0.60

Adapted from Oh She Glows


Although I am a fan of the homemade staples, I have to be honest … there are some companies out there who are making great options when it comes to the prepared goods. But I must warn you, if you follow particular dietary restriction please READ THE INGREDIENTS, many cauliflower products contain dairy, eggs or lard as a binding agent so keep an eye out if these are things you try to avoid.

  • Cauliflower Gnocchi - I am sure there is no shock here but if you haven’t tried Trader Joe’s Cauliflower Gnocchi it is cheap, simple to make and always delicious. You could even throw my Cauliflower Alfredo on top ;)

  • Cauliflower Pizza Crust - Cauliflower lends itself to be a great pizza crust. It is sturdy enough to hold up to toppings without sacrificing flavor. When you need a quick fix reach for this option by CauliPower.

  • Cauliflower Rice - Versatility is king when it comes to cauliflower rice, due to its mild flavor it pairs well with just about everything. I like to use it as a base for robust flavors like curry or tabbouleh. Kitchen & Love is creating delicious cauliflower ready-to-eat bowls with unique flavor combinations that are great on the go.


Trendy, Healthy + Cheap AF : CBD Chocolate

If you know me, you know I love chocolate. I mean chocolate at any time of day is perfection. But is there a more satisfying moment then being snuggled up on our couch, noshing on decadent dark chocolate (#selflove)?

Lucky us, there is no better time to celebrate this seductive treat than Valentine’s Day. Whether you are treating friends, a lover or your badass self I have the trendy hack that is sure to impress without the stress.

CBD has become the buzz word on any newsfeed, coffee shop or health food store but what is all of the hype about?! The skimmed down version is that CBD has been found to be a cure all for anxiety, stress, pain relief, insomnia and PMS. Its calming effects without the typical “high” help you stay level-headed throughout your day or help you wind down at night. Manufacturers have been launching CBD products in almost every category due to its mild flavor and ability to be mixed easily into concoctions.

Since chocolate has antioxidants and well… makes everything that much better it is the perfect host for everyone’s new favorite oil.

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Sakara Life Hemp Chocolate ($39 30 chocolate pieces) and To Whom It May ($30 box of 4) are creating delicious CBD chocolate that you can purchase online. While Sakara goes the classic low sugar route, To Whom It May is creating elevated flavors that will drive your taste buds wild. The truth is these chocolates are delicious but it does take quite the chunk out of your wallet. So I have found a way to get the best of both worlds, making a cheaper version of CBD chocolate without sacrificing flavor.

I chose to flavor my bar with tahini swirls, thought I would tackle two trends in one with this cheap AF hack. But make it your own, adding mix-ins like chili powder, popped quinoa or toasted nuts.

CBD Chocolate Tahini Bark

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Ingredients

  • 1 72% dark chocolate bar

    * ( I used Trader Joes for the $ but chose your favorite bar! Tahini pairs well with raw chocolate too)

  • 1 tsp CBD oil

  • 1 tbsp Tahini

  • 1 tsp coconut oil

  • Pinch Sea Salt

Instructions

  1. Over a double boiler melt chocolate with 1/2 tsp coconut oil. In a small bowl combine tahini with 1/2 tsp coconut oil. Microwave for 15 seconds to soften.

  2. Once chocolate is melted, stir in CBD oil. *CBD will evaporate at high temperatures so it is best to add off the heat.

  3. Pour onto a parchment lined sheet try to your desired bark size. Place into fridge for 5 minutes to chill.

  4. Drizzle the softened tahini onto the chocolate and swirl with a toothpick. Sprinkle with sea salt and place back into the fridge to harden.

  5. Cut into squares or break apart and enjoy!

So let’s break it down while our mouths are watering. My CBD Chocolate bark costs $4 per bar (9-12 pieces)!

  • Trader Joe’s 72% dark chocolate $1.79 for 3 bars

  • Tahini $7 per jar, $0.40 per serving

  • CBD Oil $37 , about $2 per serving

  • Coconut Oil $8, about $0.10 per serving

That is a savings of over $8 per bar. The other benefit of mixing your own batch is that you are in control, adding more or less CBD as well as mixing up the add ins! So get creative and share with me what you create!

Trendy, Healthy + Cheap AF : Kitchari

Ready for the next must try trend that you can make easily and cheaply at home?! Well, Kitchari [kich-uh-ree] one of those dishes that you can never quite pronounce, but always ready for more. Kitchari is an ancient ayurvedic recipe that has gained popularity with the trends of detoxing, gut health and anti-inflammatory diets.

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Some have sworn this dish has reversed gut health, digestive problems and removing toxins from the body. Let’s see how these simple ingredients can really make these changes.

The Ayurvedic Diet - it is an ancient diet that is centered around food as medicine. The practice is designed around three ‘body types’ (or doshas), which each have their own set of food guidelines to follow. There is Vata, Pitta and Kapha. [ Find your own Dosha and learn more with this quiz ]. In theory each of the doshas require a different set of nutrients to perform at the optimal level and achieve balance. However, Kitchari is said to be ‘tri-doshic” which means it is a whole and balancing food for every person!

The winning combination of rice and lentils creates a complete protein when eaten together. Providing all of the amino acids your body needs to perform optimally aiding in stabilizing blood sugar, energy and mental clarity. Kitchari is known to improve your ‘agni’, which is known as your digestive fire. Your agni determines how you digest and absorb nutrients. An imbalanced agni can result in an accumulation of toxins and malnourishment. Adding Kitchari to your diet can help restore the balance in your gut and improve absorption.

Once proper absorption is achieved, toxins are unable to penetrate the blood stream and can be easily removed and eliminated by the body. And lucky you, this dish packs 15g of fiber per serving, so those toxins will be eliminated in no time!

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Kitchari can be used as a detox, similar to a juice fast, consuming kitchari for each meal throughout the day. Following this detox for up to a week allows your gut to fully reset and turn into a nutrient absorption machine. Or simply add kitchari into a healthy routine and add a serving or two to your week, for a mid week balance.

Ok ok you get it, its good for you, its protein and fiber packed and delicious. So without further ado here is another trendy, healthy and cheap AF recipe to add to your recipe book.


Kitchari

What you need:

  • Sauce pot

  • 1 c Yellow Lentils or Red Lentils

  • 1/2 c Brown Rice or White Basmati Rice

  • 4 c Vegetable Stock or Water

  • 2 tsp Cumin *

  • 2 1/2 tsp Turmeric

  • 1 tsp Fennel seed *

  • 1 tsp Coriander *

  • 1 tbsp fresh ginger, minced

  • 1 tsp mustard seed *

  • 1 tbsp Olive Oil

* These spices can be whole or ground, if you are trying to stay on the cheap side reach for ground I won’t tell!

Instructions:

In the sauce pot add 1 tbsp olive oil on medium heat, add all spices and allow to cook until fragrant.

  1. Add in rice, lentils and stock.

  2. Bring to a boil and then reduce to a simmer, until all of the water has been absorbed and lentils are cooked through.

  3. Serve immediately or cool and store in the fridge for up to 4 days.

Pro tip: Serve it up with wilted greens or steamed vegetables to give you an extra boost of nutrients

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Our homemade kitchari cost: $4.70 for 4 servings!

  • Yellow Lentils or Red Lentils $1.00

  • Brown Rice or White Basmati Rice $0.50

  • Vegetable Stock or Water $2.00

  • Cumin $0.15

  • Turmeric $0.15

  • Fennel seed $0.10

  • Coriander $0.10

  • Fresh Ginger $0.20

  • Mustard seed $0.10

  • Olive Oil $0.30

Ok, I’ll let you go to the grocery and get started on this detoxifying recipe.

Trendy, Healthy + Cheap AF

Food Trends these days are changing by the post, Instagram has created a platform for healthy food trends to run rampant… and well, I love it. It is exciting that people are opening up to trying new foods, methods of cooking and changing their perspective on health.

Even though this new world of information is inspiring - lets be real - we can’t all afford to buy into $6 matcha, $10 juices and $25 salads on the daily, even if it is packed with the rarest spirulina. I know accepting reality is tough, but staying on trend can really break the bank. So let’s break it down, I am going to debunk some of the trendiest foods and make them cheap AF. This way we can get healthy, keep money in our pockets and always stay on trend ;).

From blended concoctions to fermented goods I am going to show you how to make it easy, healthy + cheap.

Here is what to expect: Delicious, hassle-free(ish) + healthy recipes complete with a priced out grocery list. Sure, I have my own list of trends I’m ready to debunk, but what fun is that? I want to hear what you trends you’re over paying full price for - shoot me a comment, email or slide into my DM’s - your choice, I’m ready for ya.

First up: A Trendy, Healthy + Cheap AF Blended Edition

Time to demystify two juice trends who’s benefits live up to the hype but not always the price - Celery Juice and Ginger Shots.

Celery Juice

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There is no surprise this made my list, everyone is drinking celery juice… everyone. It took my a while to get on board because honestly, celery isn’t the most appetizing vegetable. And it is 90% water, so other than getting a hydrating boost how could celery really change my body?! But I tried it and I loved it - whether it is all in our heads or celery juice is the new kale the facts are facts: It is delicious, easy and frankly drinking it in the morning helps me rehydrate and feel cleansed throughout the day.

Celery juice is said to pack a punch containing vitamin C, folate, magnesium, calcium + electrolytes. It is not only a great way to flush your system in the morning but electrolytes and vitamin C make it a great remedy when you feel a cold coming on or refueling after a workout … watch out Gaterade!

Although a juicer is a great method for turning this goodness into liquid, us on a budget (and probably without kitchen space) need to find another way to reap the benefits. Luckily celery is pliable enough that by cutting through the cell walls it will release its juice. Time to pull out the blenders, whether its a Vitamix or Magic Bullet it is all the same when it comes to celery juice.

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What you need:

Instructions:

  1. Rough chop the celery into smaller pieces, place in the blender with a 1/4 cup water.

  2. Turn on the blender and let it liquify the celery.

  3. Strain the mixture and pour into a glass to enjoy!

Seriously that is it. 1 ingredient and 3 simple steps you will be on your way to a healthier, trendier you in no time.

Let’s see what you are saving!

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Pressed Juicery is now serving Celery Juice for $4/ 15oz bottle, while Jus by Julie is serving up celery blends for $8/ 16 oz bottle. While I LOVE these brands lets keep them for the splurge days.

Our homemade celery juice costs us : $1.89/ 16oz

  • 1 bunch Organic Celery $1.89

Well you know what that means… we just saved $2.11 for 5 minutes of effort and a whole lotta goodness.

TIP: Make it your own by adding lemon and ginger for added flavor and benefits without breaking the bank. The juice will last up to 4 days in the fridge, so make a large batch and keep it for the week!

Ginger Shots

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The health benefits of ginger have been around the block, but the hype hasn’t gone away. Ginger is a powerhouse root that not only adds an amazing fresh and spicy flavor to dishes but is a true rockstar for the gut, immune system and inflammation.

Ginger contains Gingerol, the bioactive compound in the root that is responsible for much of its medicinal benefits. Gingerol can help fight infections by preventing and reducing harmful bacteria in the body. The powerful antioxidants found in ginger can prevent and reduce cancer-causing free radicals, while combating the common cold. And for the gut, ginger can be used to help ignite your metabolism, improving digestion and irregularity. I know you don’t need more convincing but just in case — ginger’s anti-inflammatory compounds have been found to help prevent brain degenerating diseases such as Alzheimer’s.

To break it down we all need to be including ginger into our weekly (if not daily) routine. But being such a hot ingredient products can get pricey. So let’s give it a shot the cheap AF way.

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What you need:

  • Blender

  • Mesh Strainer or Nut milk bag

  • 3” of Ginger

  • Pinch of Cinnamon

  • Pinch of Cayenne

  • 1/4 tsp Honey

  • 2 Tbsp Apple Cider Vinegar

  • 3 Tbsp of Water

Instructions:

  1. Rough chop ginger. Place in a blender with apple cider vinegar, water, cinnamon, honey and cayenne.

  2. Turn on the blender and blend until everything breaks down and liquifies.

  3. Strain the mixture and pour into a glass and shoot it back!

Now for the savings

Pressed Juicery coming in hot for $4 for 2 oz of juice… and this is a good price. At boutique shops ginger shots can go up to $6 a pop.

Our homemade shot costs: $1.50

  • Ginger ($0.26/oz) $0.80

  • Honey ($0.46/oz) $0.10

  • Cinnamon / Cayenne ($1.50/ oz) $0.10

  • Apple Cider Vinegar ($4.50/ 16 oz) $0.50

Thats a savings of more than $2.50 without missing out on the goods.

Hope these tips help you incorporate healthy trends into your routine. Let me know what foods you want me to turn into Trendy, Healthy and Cheap AF necessities!

Squashing Chili Standards

Wow, how is it October over already?!

With the turn of a new month that means the experimentation for the best vegan chili must come to an end. This challenge has not only cleared my sinuses but helped me understand the heart of a good chili.

Before I took on this challenge, chili was just an excuse to empty my pantry with a sprinkle of chili powder. Now, I understand the difference between bases, stocks and found a method to accomplish that ideal umami flavor every bowl. Sure it takes a little more effort, but homemade stocks and chili pastes are worth the effort.

I began this challenge on the premise of 5 rules for an ideal chili. After my testing, it is time to rewrite the rules so that you can create the best fail-proof vegan chili every time.

4 Rules for the Best Vegan Chili

  1. Stock is boss. Homemade vegetable stock will add umami that is usually missing in a store bought veg stock. Check out the two stock recipes I stand by here and here. In a rush? Fortify your store bought stock with dried shitake mushrooms, miso and toasted walnuts. Allow to boil and simmer for 30-40 minutes. strain and use.

  2. Chile paste or bust. Making your own chile paste allows for your to control the heat and flavor profiles of your chili. Chili paste allows for depth of flavor in your chili, as the various chilis hit your tastebuds you will get heat, smoke and char that can mimic the “meaty“ profiles of traditional chili.

  3. Beans, beans the magical fruit. Beans add body, creaminess and texture to your chili. This enhances the heartiness of the dish without interfering with flavor. Make sure your beans are sturdy and never overcooked. *If using canned beans make sure to add them in last so that they do not break down.

  4. Minimal tomato. Tomatoes add a slight sweetness to your chili base, enhancing the flavors of the chilies. However, I suggest stick to the paste, canned diced tomatoes can add too much water to your base interfering with the umami of your stock.


Without further ado below is the fourth and final vegan chili of this October Chili Challenge. I have combined my favorite components of the previous chilis - like rich chocolate, thick chile forward base and meaty jackfruit - into a full bodied and hearty chili.

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Butternut Squash and Jackfruit Chili

Yields 6-8 servings

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  • 6 ancho chilies, rehydrated

  • 2 monita chilies, rehydrated

  • 2 jalapenos

  • 6 oz tomato paste

  • 1 large yellow onion, small dice

  • 1 cup carrots, small dice

  • 1 cup celery, small dice

  • 4 cloves garlic, minced

  • 3 cup butternut squash, about 1 large squash, ½ inch dice

  • 1 green bell pepper, ½ inch dice

  • 2 tbsp ground cumin

  • 1 tsp dried oregano

  • 1 tsp paprika

  • ½ tsp ground ginger

  • 1 can jackfruit

  • 2 cans beans, I used black beans and red kidney beans

  • 3 oz dark chocolate

  • 5 cups Brown Stock

Preheat oven to 350 degrees.

1. Place jalapenos on a sheet tray and roast for 15 minutes, until tender and starting to slit out of the skin.

2. Soak dried chilies in boiling water, for 30 minutes, until rehydrated and pliable.

3. Drain and rinse jackfruit, place into a small bowl and shred into bite size pieces. Toss in 1 tbsp olive oil, 1 tsp cumin, 1 tsp paprika and salt. Place onto a sheet tray and roast for 20-25 minutes until slightly browned.

4. In a large soup pot, heat 3 tbsp olive oil and add diced onion, carrot, celery, garlic and salt. Sauté until vegetables are tender and onions are translucent.

5. Add cumin, oregano, paprika and ginger. Allow to toast for about 2 minutes until fragrant.

6. Add diced butternut squash and bell pepper. Reduce heat to medium, to avoid burning,  allow to sauté for 10 minutes.

7. In a medium bowl or blender add tomato paste, jalepenos, chiles and ¼ cup water. Blend until smooth, adding more water if needed.

8. Add the chile mixture to the soup pot stirring to combine.

9. Add 4-5 cups of brown stock. Allow mix to cook on low until butternut squash is cooked through 10- 15 minutes.

10. Add in roasted jackfruit, drained beans and dark chocolate. Stir to combine.

11. Simmer for at least 10- 20 minutes for flavors to melt together.

12. Serve it up! Top it with diced avocado, red onion and cilantro.  





The Heat is On

It’s that time of the week again… chili number 3 coming in hot.

Rocky Mountain Style chili was the inspiration to this hearty, bean filled chili. Traditionally Rocky Mountain Chili uses chocolate and coffee to deepen the flavor of their chili. The sweet and bitter flavors work to balance the fat from the beef (traditionally) and heat from the chiles.

Let’s be honest, this chili tradition had me at chocolate…

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For my vegan version, we brought in the “meaty” flavor through the stock. Using the rich brown stock from last week that brings an earthiness to the other ingredients. This chili is packed with beans, crumbled tempeh and veggies brought together with a unique blend of chiles, chocolate and coffee grounds.

Don’t let the ingredients turn you away, let this chili transport you to a campfire in the Rockies.


Vegan Rocky Mountain Chili

Yields 6-8 servings  

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  • 1 yellow onion, small dice

  • 1 bunch of celery, small dice

  • 2 carrots, small diced

  • 1 red or green bell pepper, small diced

  • 2 tbsp cumin

  • 1 tbsp miso

  • 1 tbsp paprika

  • 1 tbsp coffee

  • 2 oz 75% dark chocolate, rough chopped

  • 2 cans red kidney beans, drained

  • 1 can cannellini beans, drained

  • 1 oz brick tempeh

  • ¼ cup tamari

  • 1 tbsp maple syrup

  • 1 tbsp chili powder

  • 4 cups Brown Stock (recipe from last week)

For the chili paste:

  • 3 guajillo chiles, dried

  • 2 ancho chiles

  • 1-3 jalepeno (depending on desired spice)

  • 3 morita

  • 1 can diced tomatoes

  • 3 oz tomato paste

  • 3 cloves garlic

  

Preheat oven to 350 degrees.

1.     In a plastic bag, crumble the tempeh into bite sized pieces. Marinate with tamari and maple syrup for at least 30 minutes.

2.     Once marinated place on to a sheet tray and bake for 20 minutes until tempeh has developed some color.

3.     In a medium bowl, combine the dried chilies and cover with boiling water. Allow to sit for 30 minutes – 1 hour to soften.

4.     Meanwhile, roast jalapeños until tender and starting to burst about 20 minutes.

 

5.     While those components are working, start small dicing your vegetables.

6.     In a large soup pot, heat 3 tbsp olive oil. When the oil is shimmering add your diced vegetables with a generous pinch of salt.

7.     Cook down until tender and onions are translucent.

8.     Add cumin, miso, paprika and coffee. Allow to toast for 2 minutes.

9.     Reduce to low heat, add rinsed beans, baked tempeh and 4 cups of brown stock.

 

10.  Drain, remove stems and seeds of chiles.

11.  In a medium bowl combine all chile paste ingredients. Using an immersion blender or blender, blend until smooth.

12.  Add chile mixture to your soup base.

13.  Stir to combine, bring to a boil then reduce to a simmer.

14.  Lastly add chocolate and allow to melt into the chili.

15.  Serve immediately or save for later!

Ancho Average Chili

Next up on the chili challenge is decoding a classic Texas Chili.

We all know everything is bigger in Texas… but did you know how seriously they take their chili? Chili is Texas’ State Dish, also known as the Bowl of Red, gained its popularity out of necessity for all of the Cowboys looking for a hearty, warm dish after a day of labor. In order to keep tradition alive, the regulations on what can be called a Texas Red Chili is a strict rule book.

Regulations:

  1. Diced beef.

  2. Beef stock.

  3. Chili paste for the base.

  4. Thickened with Masa (corn flour).

  5. No tomatoes, no beans, no vegetables.

Well clearly turning this dish vegan, violates some MAJOR qualifications. But what fun are rules if you can’t break them?!

In this vegan version I changed it up a little.

1.     Diced beef. —> Tempeh and mushroom mix.

2.     Beef stock. —> Brown stock.

3.     Chili paste for the base.

4.     Thickened with Masa (corn flour).

5.     No tomatoes, no beans, no vegetables. —> Well, honestly this rule needed to change anyway.   

I will admit this chili does not have the coat-your-mouth fattiness of a traditional Texas Chili, but the flavor and texture profiles are spot on. With a mix of spicy and lightly smoked chilies the base of the chili has a great depth of flavor with a heat that slowly rises to the surface. The sauce is thickened just enough to coat the diced tempeh, soaking up the flavors of the chili for that slow cooked meaty feel.

Check it out for yourself. (And if you’re really into breaking the rules, spoon it over quinoa or cauliflower rice)

Vegan Texas Chili

Yield 6-8 servings  

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  • Dried chile: 3 Ancho chile, 2 Monita chile, 4 guajillo chile

  • Fresh chile: 2-3 fresno chile (depending on desired spice), 1 jalapeno

  • 3 cloves of garlic

  • 6 oz tomato paste

  • ¼ cup water

  • 1 yellow onion, small diced

  • 1 green bell pepper, small diced

  • 1 1/2 tsp cumin

  • 1 tsp paprika

  • 2 8 oz packages of Tempeh, ½ inch dice

  • ¼ cup tamari

  • 1 tbsp honey (or maple syrup)

  • 6 portobella mushroom caps, 1 inch dice

  • 3 tbsp Masa flour or corn flour

  • 4-5 cups of Brown Stock (recipe below)

  • 2 Tbsp white vinegar

 

1.     Dice the tempeh into ½ inch pieces. Transfer to a plastic bag and add tamari, ½ tsp cumin and honey. Shake to combine and set aside to marinade for at least 1 hour.

2.     To start the chili paste, toss fresh fresnos and jalapeno in the oven at 350 degrees for 20 minutes, until just roasted and starting to pop.

3.     In a medium bowl, place dried chiles and cover with hot water. Allow to sit for 25-30 minutes until softened.

 

4.     While the chiles are soaking, in a large soup pot heat 3 tbsp olive oil. Add diced onion and pepper, saute until onions are translucent. Add 1 tsp cumin and paprika, allowing to toast for 1 minute. Remove and set aside.

5.     In the same pot, add tbsp olive oil and sear diced portobella mushrooms, season with salt. Cook until tender and lightly browned, approx. 5 minutes. Remove and set aside.

6.     Next, sear the marinated tempeh. Place an even layer of the tempeh down to ensure that each piece can brown. This may take two or three rounds.

7.     Remove the tempeh and add to the cooked mushrooms.

 

8.     Back to the paste, remove the stems and seeds of the softened and roasted chiles.

9.     In a medium bowl (or blender if using), add cleaned chiles, ¼ cup water, garlic and tomato paste.

10.  Using an immersion blender, blend the chile mix until it is a smooth paste. Set aside.

 

11.  In the same soup pot over medium heat, whisk together 1 cup of brown stock and 3 tbsp of masa. Allow the mix to come to a shallow boil. The sauce will appear thickened and should coat the back of a spoon.

12.  Add the cooked onion mix, chile paste, mushrooms, tempeh and white vinegar. Cover with 4 cups of brown stock, until the ingredients are just covered. Add up to 1 cup more of stock if needed.

13.  Stir to combine, bring to a boil. Reduce the chili to a simmer and allow to cook for at least 1 hour. The longer the chili is allowed to simmer the better the flavor.

14.  To serve it up, garnish with scallion, avocado, parsley or (dairy free) sour cream.

 

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Brown Stock

Yields 8 cups

  • 2 yellow onions, rough chop

  • 1 carrot, rough chop

  • 1 parsnip, rough chop

  • 1 cup dried shitake mushroom

  • 4 cloves garlic, whole

  • 1 bay leaf

  • ½ bunch parsley

  • ¾ walnuts, toasted

  • ¾ cup French lentils, uncooked

  • 2 tbsp miso  

Preheat oven to 350 degrees.

1.     Rough chop vegetables, toss in olive oil, salt and miso paste.

2.     Transfer to a sheet tray and roast for 45-60 minutes, until the vegetables are tender and starting to caramelize.

3.     In a large soup pot, add roasted vegetables and the rest of the ingredients. Cover with 8 cups of water. Bring to a bowl, cover and let simmer for at least 2 hours.

4.     Once the stock liquid is a dark brown color, remove from heat.

5.     Strain the liquid and throw out solids. Store in fridge for 3-4 days or freeze for up to 4 months.





This Bread is Bananas

Banana bread. It doesn’t need much of an introduction… this classic quick bread recipe has been on American breakfast tables since the 1930’s.

Beyond its special place in American History, banana bread will always hold a place in my heart as it is the first thing my mom taught me to bake. Using a recipe passed down by her mother, I was in awe that browned bananas could turn into a finger-licking worthy batter. Every weekend we would take our old bananas and bake the passed down recipe, topping it with our favorite… cream cheese.

Due to my love for the original, it has taken me a while to health-ify this classic bread. But it was time. This easy Vegan and Gluten-free version even had my mom convinced it was just as good as the original.

Check out the recipe below, let me know what you think!

BANANA BREAD

Yields 1 loaf

 Wet

  • 3 Tbs chia seeds

  • 6 Tbs water

  • 3 Ripe Bananas (optional: additional ½ banana for garnish)

  • 1/3 Cup Coconut Oil, melted

  • ½ Cup Almond Milk

  • 2 Tsp Vanilla

  • 1 Tbs Agave

  • ¼ cup Coconut Sugar

Dry

  • ½ Cup Almond Flour

  • ½ Cup Coconut Flour

  • 1 Cup Gluten Free Mix

  • 1 tsp Baking Soda

  • ½ tsp Baking Powder

  • ½ tsp Salt

  • 2 Tbs Hemp Seed

  • 1 ½ tsp Cinnamon

  • ½ tsp Ginger


Preheat oven to 350 degrees.

1.     In a large bowl, combine chia seeds and water. Let sit for at least 5 minutes until chia seeds have started to thicken and form a gel.

2.     Once chia seeds have gelled, mash the bananas into the mixture. Mix in the rest of the wet ingredients until well combined.

3.     In a separate bowl sift together all of the dry ingredients.

4.     Gradually fold dry ingredients into the wet mixture, until well combined.

5.     Prepare loaf pan with nonstick spray and add batter.

6.     Garnish loaf with chopped nuts or a banana sliced lengthwise sprinkled with coconut sugar.

7.     Bake for 25- 30 min. Until the center is cooked through.

8. Allow to cool before slicing. Enjoy it as is, or with dairy-free cream cheese or butter.



Chili Out

Hello fall! Although I will always miss those heated days, it is time to sit down, cozy on up with your favorite blanket and dive into some warming meals.  

No no, we are not discussing pumpkin spiced foods today, we are looking into something more chil-i.

A friend of my recently decided to start eating a plant based diet. While enjoying the way he feels and exploring new foods that he would have avoided in his carnivore days, he doesn’t feel vegans have mastered the art of chili. From his experience the vegan community has nailed many interpreted dishes. Veggie burgers are layered with texture, flavor and a fattiness that is present in beef patties. Vegan pastry and cakes are now just as indulgent as their buttered-up counterparts. Even vegan barbecue has made strides in locking in the slow-cooked and smoked flavor.  

But vegan chili has remained bland and uninspired. Sticking to the basics of veg and beans, vegan chili has become no more than a vegetable soup. Nothing of the hearty, stick-to-your-bones, fuel that chili was initially intended to do.

After this discussion, my friend challenged me to the ultimate chili cook off… to create 4 flavor packed, indulgent and mouth-watering chilies that even a cowboy would approve of.

Challenge accepted.

As I began to wrap my brain around the task I realized I actually haven’t made many chilis (meat or vegetarian) and certainly not one beyond canned beans and diced squash swimming in canned tomatoes. So I went to the drawing board to research what makes a great chili and the traditional variations of chili in the United States. Don’t worry, I will just summarize what I found…

TOP 5 CHILI REQUIREMENTS:

1. Rich dynamic flavor. A chili needs to incorporate sweet, bitter, spicy flavors rounded out with a fresh element.

2. Your traditional “beefy flavor,” which for vegan purposes we are going to attribute to umami.

3. Luscious beans, that add a creamy element to the chili without breaking apart.

4. Traditionally, a deep red sauce.

5. The chilies. No use for “chili powder” here. Unique, homemade blends of dried and roasted chilies are needed to achieve the perfect chili base that adds heat and depth of flavor.

5 TRADITIONAL CHILIS:

1. Chili Verde – a base of fresh peppers and tomatillos paired with white beans and shredded chicken or pork.

2. Texas Chili – deep red sauce with hearty pieces of red meat. NO beans and vegetables are best unseen.

3. Rocky Mountain Chili- deep red sauce with notes of chocolate and coffee, packed with meat and beans.

4. Cincinnati Chili- ground beef in a tomato based sauce, mixed with beans atop a bed of spaghetti. Always found loaded up with diced onion, cheddar cheese, sour cream and oyster crackers.

5. Vegetarian Chili- red tomato based sauce, various mixture of beans and large diced vegetables.

To boil it down, I am on a mission to recreate 4 traditional chilis into delicious vegan versions that can stand on their own. Every Monday for the month of October we are going to “chili out” as I post photos and recipes for the 4 variations.

First up, we have a Chili Verde with Jackfruit and White Beans. This classily lighter chili, packs a punch of fresh chilies paired with hearty pieces of jackfruit and beans to achieve a meaty mouth feel.

Let me know what you think!

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Chili Verde

Jackfruit + Cannellini Bean Chili

Yields 10 - 12 servings

4 poblano peppers

2- 3 jalapenos, depending on heat levels

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10 tomatillos

4 cloves of garlic

3 cups white onion, about 1 ½ onions small diced

3 cups celery, ½ head of celery small diced

1 ½ cups carrots, 4 carrots small diced

1 green pepper, medium diced

2 cans Green Jackfruit

2 cans cannellini beans

1 tbsp ground cumin

½ tsp dried oregano

Tbsp yellow miso

Salt

7 cups of Vegetable Stock (recipe below) 

Optional garnish:

Unsweetened coconut yogurt

Lime wedge

Toasted pumpkin seeds

Avocado

 

Preheat oven to 400 degrees.

  1. Toss poblano peppers, garlic, tomatillos and jalapenos with olive oil and salt. Depending on your desired heat level, remove the seeds from the jalapeno before roasting. Place vegetables on sheet trays and roast for 20-25 minutes until soft and slightly charred.  

  2. While the peppers and tomatillos are roasting, small dice onions, celery and carrots. In a large soup pot, heat 3 tbsp olive oil. Add diced vegetables and a heavy pinch of salt. Allow vegetables to sweat until translucent and tender, about 10-15 minutes.

  3. Add diced green pepper, ground cumin, oregano and miso allowing it to cook for another 5 minutes until cumin is fragrant. * If using store bought stock use 2 tbsp miso. Reduce heat to avoid burning.

  4. Remove peppers and tomatillos from the oven.  Remove stem and seeds from poblano peppers and jalapenos (if you have not already done so). Blend ingredients together, in a bowl using an immersion blender or blender.

  5. Add the tomatillo paste to the sautéed vegetables and 6 ½ cups of stock, stirring to incorporate. Keep heat low as you prepare the jackfruit and beans.  

  6. De- can and rinse jackfruit. Pull the jackfruit apart into ½ inch pieces, it should resemble pulled chicken. Toss in olive oil, salt, 1 tsp cumin and 1 tsp chili powder. Transfer to a sheet tray and roast at 400 degrees for 10-15 minutes. The jackfruit should have some browned edges and should feel dry.

  7.  De-can and rinse off the cannellini beans and toss into the chili base. Add all of the roasted jackfruit to the base. Bring mixture up to a boil then reduce to a simmer. Season to taste.

  8. Allow to simmer for at least 20 minutes, and serve. Garnish with toasted pumpkin seeds, coconut yogurt, lime and avocado.

  9. This chili can be made ahead and stored up to 4-5 days in the fridge, or portioned and frozen for up to 4 months.

  

Vegetable stock

Adapted from Bon Appetit’s Vegan Umami Broth 

4 tbsp yellow miso

2 yellow onions, peeled and rough chopped

½ head celery, rough chopped

4 carrots, rough chopped

2 cups dried shitake mushrooms

½ bunch parsley

1/2 head of garlic

3 tbsp Olive oil

¼ cup tamari

 

Preheat oven to 350 degrees.

  1. In a small bowl whisk olive oil and miso together to be a thick paste. Add a splash of water to thin so that it is thick but pliable.

  2. Combine all prepped vegetables in a bowl tossing with the miso paste to coat. Transfer to a sheet tray and laying everything evenly in one layer, you may need two trays.

  3. Allow to roast at 350 degrees for 45-50 minutes. Stirring occasionally to avoid burning. You want your vegetables to be browned, tender and fragrant.  

  4. In a large soup pot, place all of the roasted vegetables. Add in a ½ bunch of parsley and a ¼ cup tamari. Cover with 8-10 cups of water.

  5. Bring to a boil, then reduce to a simmer, uncovered. Allow broth to simmer for 1 hour.

  6. Strain broth through a fine mesh strainer into a large bowl or pot. Discard vegetable solids. Store liquid for 3-4 days in the fridge or freeze for 3-4 months.

Pip Your Bowl

Rise and shine, this smoothie bowl is sure to get any morning poppin' . 

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Not only is this bowl easy on the eyes, its high in antioxidants, probiotics, anti-inflammatory agents and protein. This bowl gets its vibrant color from Maqui Berry a nutrient dense berry found in Chile. Similar to acai, maqui berries are high in antioxidants, anti-bacterial and anti- carcinogen properties, aiding in cell function and detoxification. Maqui berry has also been found to lower and maintain blood sugar levels, especially for those with diabetes. 

Now smoothie bowl toppings are equally important as the smoothie itself... right? I decided to elevate ordinary granola with this Coffee Dusted Popcorn' Granola. This granola uses Pipcorn's Sea Salt mini popcorn kernels to achieve the perfect balance of sweet and salty granola to pair with this tropical bowl. Pipcorn uses natural heirloom corn kernels to pop their mini popcorn, which is perfect for snacking on its own and added to recipes to pop it up a notch. 

Ok I'll put a spoon in it, time for you to check out the recipes below for yourself! 


Coffee Dusted Popcorn Granola

Yield 6 cups

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  • 1 1/2 cups rolled oats
  • 1 1/2 cups Pipcorn, Sea Salt
  • 1/4 cup pistachios
  • 1/4 cup sliced almonds, toasted
  • 1 tsp reishi powder
  • 1 tsp chia seeds
  • 10 dates, pureed 
  • 1 tbsp coconut oil, melted
  • 2 tbsp almond butter, melted (or nut butter or your choice)
  • 3 tsp instant coffee
  • 3 tbsp maple syrup

Directions

  1. Preheat oven to 300 degrees.
  2. In a medium bowl combine oats, popcorn, nuts, reishi, coffee and chia. Stir to combine and set aside 
  3. In a food processor, pulse dates with a 1 tsp water to blend in to a paste. If larger chunks remain that is ok. 
  4. Add the melted coconut oil, dates, nut butter and maple syrup to the dry mix. Stir until all ingredients are evenly coated. 
  5. Evenly spread mixture onto a parchment lined baking sheet and bake for 10-12 minutes, until lightly toasted and crunchy.
  6. Set aside to cool.

 

Maqui Berry Smoothie Bowl

Yield 4 cups

  • 2 bananas, frozen
  • 1/2 cup coconut yogurt
  • 1/4 cup pineapple
  • 1 tsp vanilla extract
  • 1 1/2 tsp Maqui Powder
  • 1 scoop protein powder of your choice ( I used Vital Proteins Collagen Peptides) 

Directions

  1. In food processor, or blender, combine all ingredients. Blend until smooth. 

To assemble:

Pour smoothie mixture into a bowl, top with fresh cut fruit and Coffee Dusted Popcorn Granola. Enjoy!

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Natural Products Expo West 2018

This past month I was lucky enough to visit the Natural Products Expo in California, aka my heaven on earth. For those of you who do not know, the Natural Products Expo is the largest annual trade show (both on the east and west coast) in the natural, organic and health product industry. The exhibitor list has a wide range of companies, offering natural, organic or alternative diet supportive products in the food, beverage, supplement and beauty industry. 

For the past four years I have gone to the Natural Expo to explore the upcoming trends and new product launches from both new and familiar brands. After walking, and snacking, down the aisles of the expo I have consolidated my findings in a small trend report. The report highlights the major flavor, ingredient and allergy trends that will impact consumers in 2018. Take a look at the slideshow below to explore the trends thats that will be hitting your shelves this year.


 

Decoding Sunchokes

It is time to change up your go-to potato side dish and welcome this nutrient dense tuber to your plate. Decadent, earthy and nutty sunchokes will elevate your taste buds while providing necessary micronutrients that you may be missing.

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Sunchokes are a tuber, also known as Jerusalem Artichokes, from the sunflower family. It is made up of fiber, minerals, antioxidants and vitamins. Sunchokes contain high amounts of soluble and insoluble fiber, including inulin. Inulin is a soluble fiber that doubles as a prebiotic, improving overall gut health, immune function and regulating cholesterol.

These delicious tubers contain Vitamin C, Vitamin A and Vitamin E acting as free-radical fighting antioxidants. The B Vitamins Thiamine and Niacin are also found in sunchokes. Thaimine aids the production of hydrochloric acid in the stomach improving protein digestion, while niacin improves the appearance and health for your eyes, hair and skin.  

In addition to a high vitamin content, sunchokes contain electrolytes and minerals such as potassium, phosphorus, iron and copper. Sunchokes provide 9% of your daily value (DV) of potassium, which improves blood pressure by reversing the effects of sodium. As well as, copper (11% DV) and iron (28% DV) which promotes red blood cell formation improving oxygen distribution throughout the body.

Not only are sunchokes nutrient superstars they are versatile in the kitchen. Whether you roast, steam, mash or enjoy raw this unique tuber is sure to impress.

Try out this easy Roasted Sunchoke and Macadamia Nut Gremolata, with the help of Mauna Loa’s Roasted Macadamia Nuts. The buttery, decadent flavor from the nuts are a perfect pairing for this veggie dish.


Roasted Sunchokes with Macadamia Nut Gremolata

Serves 4

 

Gremolata

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  • ½ cup Mauna Loa Roasted Chopped Macadamia Nuts
  • 2 lemons, zested and chopped
  • 2 bunch parsley, finely chopped
  • 1 tsp garlic, finely chopped
  • ½ cup olive oil
  • Salt to taste

Vegetables

  • 1 lb sun chokes
  • 1/8 tsp ground thyme
  • Tbsp olive oil
  • Salt to taste

Directions

  1. Preheat oven to 350 degrees.
  2. Cut sun chokes into 1 to 1 ½ inch pieces. In a medium bowl, toss with olive oil, ground thyme and salt.
  3. Place on a lined sheet tray and roast in the oven for 30- 40 minutes. Until tender and slightly caramelized.
  4. While the sun chokes are roasting, in a medium bowl combine the chopped macadamia nuts, parsley, zest and garlic in a bowl. Stream in olive oil and finish with salt to taste. Set aside.
  5. Once sun chokes are cooked, place in a serving dish or plate and top with the gremolata. 

Macadamia Butter Cups

I have one word for you, decadence.

Imagine sitting on the beach in a tropical paradise, relaxing with a drink in your hand just as the sun sets.  You’re peaceful, content, maybe even a little sunburned… Oh, sorry! That was just your taste buds being transported to their happy place with one bite of these Macadamia Butter Cups. We’ve kicked peanut butter to the curb with this one as we update a classic treat. These Macadamia Butter Cups are delicious with a little nutrients mixed in.

Macadamia nuts are surely the star of the show in these cups, packed with healthy fats, fiber, minerals and antioxidants. The macadamia nut has a unique balance between Omega 6 and Omega 3 fatty acids, providing an anti-inflammatory reaction to the cardiovascular system. This may help reduce cholesterol and protect against heart disease.

In addition, macadamia nuts have a high fiber content (1oz = 2.3g) and anti-oxidant properties due to their flavonoid content.  Flavonoids occur naturally to protect the macadamia plant from environmental toxins, however, in the body flavonoids are turned into free-radical fighting antioxidants protecting our bodies from various toxins and disease.

Just as you thought this dessert couldn’t get any better… we folded the buttery, macadamia nuts with coconut butter creating a luscious, tropical combination. Lucky for you, coconut butter is also loaded with its own set of nutrients. Similar to the benefits of coconut oil, coconut butter is packed with lauric acid, healthy fats, amino acids and calcium.

So put down the Reese’s and get your hands on something you can feel proud about.


Macadamia Coconut Butter Cups

Serves 12

Filling

  • ¾ cups coconut butter, melted
  • 1 cup Mauna Loa chopped macadamia nuts, soaked
  • 1 tsp vanilla
  • 1 tbsp maple syrup

Chocolate Coating

  • 16 oz dark chocolate chips
  • 1 tbsp coconut oil

Directions

  1. In a food processor combine all of the ingredients for the filling. Blend until smooth and set aside.
  2. Over a double boiler, melt the dark chocolate with 1 tablespoon of coconut oil.
  3. In a lined cupcake pan, portion 1 ½ tablespoons of the melted chocolate onto the bottom of each muffin liner. Place in the freezer until set, approximately 10 minutes.
  4. On top of the chocolate bases, spoon 1 tablespoon of the macadamia filling. Spread the filling into an even layer that does not reach the edge of the cups. Cover the filling with another 1 ½ tablespoons layer of melted chocolate, ensuring that chocolate covers the filling entirely.
  5. Place back into the freezer until set, at least 20 minutes. Once set, enjoy!

One Year and Counting

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It’s official I have been out and about in the culinary real world for ONE whole year. Time has flown by (seriously, what day is it?!) But exactly one year ago I took my final cook tech exam at the Natural Gourmet Institute before being sent on my way into this insane, intense, passionate, terrifying yet rewarding industry. ‘Post-grad’ life has been one for the books as I go through waves of inspiration and self-doubt trying to establish myself as a cook.    

 

Can’t Take the Heat

Working in a kitchen is nothing yet everything I expected. Through popular media the life of a professional cook is glorified as a passion driven career where you do what you love every day and take pride in your final product. Sprinkled with the horrific examples of the angry chefs and injuries that cooks subject themselves too every day.

Now, I was a culinary school graduate with no idea what to do next. Keep cooking? Find a ‘normal job’ in marketing? I was lost. I convinced myself I could make it as a cook. I knew how to poach an egg, braise vegetables, make bread and break down a chicken. I could do anything, right?

Wrong.

My first externship after school was 3 weeks of realizing I was not cut out for the job. I worked Garde Manger (salad and cold appetizer station) at Cookshop, a farmers-market driven restaurant serving amazing American fare. I had never worked in a restaurant and had no clue what I was doing. I was lucky the chef even let me on his line! Day one, I learned how to read tickets… yes, I really knew NOTHING. I was there to assist the cook who ran the station. I helped prepare ingredients, pick herbs and watch and learn the rhythm of making hundreds of salads while plating beef tartar, shuck oysters and pipe filling for deviled eggs. Needless to say, the first week was an overwhelming disaster. Luckily the team at Cookshop was so helpful and supportive. I am sure I caused more trouble than help but they always smiled and moved on to the next order. By the end of my three weeks I was shucking oysters (with minimal injury) and making salads without being ‘sent back’ by chef.

To be completely honest I thought my time in a kitchen was going to be over after my externship. I thought there was no way I could run my own station. I just wasn’t good enough. But with a little advice and a huge push I decided to give it another go and work at Cookshop’s sister restaurant Vic’s.

Fast forward, I have now been at Vic’s for just under one year! To say there was a learning curve would be a massive understatement. I showed up with a nervous and bruised ego, to run the garde manger station on my own (luckily, no oysters). The beginning was rough, riddled with tears, burns and a little yelling every now and then. Everyday was a blow to the ego, a “what the F*** am I doing here kind of a day.” But yet again, the team had my back. Everyone was eager to help and encouraged me to keep going.

Then it started to fall into place. Shifts became less hectic, I could set up my station in time without running out of prep, I could plate desserts and salads at the same time. I was feeling confident, until BAM I was promoted to the next station… hot appetizers. Stuck in the middle of the open kitchen so every diner could watch me under pressure. There was a lot of, ‘the vegetables are under salted,’ ‘the carrots aren’t hot,’ ‘there’s no shine,’ ‘the vegetables look dry,’ ‘Emily, I missing 6 corns, 3 carrots and a farinata!’… aka a flash back to my first month. But if there is one thing I have learned through this processes is that if you keep your head down, try your hardest and build a sense of confidence you can get through the push.

Now, I have moved onto my 3rd station… I can’t believe it. I still stumble over tickets and cause a mess of the kitchen but I am learning. Every day I put in my best effort, try to understand the ins and outs of the kitchen, soaking up any information given to me. That is a part of the rewarding side of the job that leaves you yearning for more, if you push yourself hard enough you can achieve radical results.

Long story short, popular media hasn’t quite nailed it. They forget to portray the crazy hours, never seeing your friends that live outside of the restaurant, holidays in the kitchen and constant self-doubt. They leave out the family you build when everyone is pushed to their limits, the power of a team and the intoxicating feeling of getting through a rough night. And they forget the strength of the people you work with, who work 21 hours in a day to make ends meet without ever complaining. It’s not easy, not always fun but there is something that makes it worth it.

 

In Other News

Through the ups and downs of my year in the kitchen I have considered quitting, looked for completely different jobs and thrown myself into new hobbies in order to alleviate the pain of everyday kitchen life. Which has left my posts and inspiration for The Fresh Slice non-existent the past few months. (Oops.)

In my social media absence, I did add a few new exciting projects to the books. I completed the second level of sommelier classes at the International Wine Center. Wine has always been a place of interest for me, especially in its connection with food. I was thirsty to know more, expand my understanding and verbiage of international wines and how to accurately pair them with food. Knowing next to nothing walking through the door, except that I love Savion Blanc, the next 9 weeks were whirlwind of information and tastings of amazing wines. The class was incredible. It provided a broad spectrum into the wine world, explored new grape varieties, trends in the market and of course food pairings. Now, I am not on the path of Master Sommelier (yet) but I am excited to share some of my findings with you in future posts.

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Lastly, I have taken on a new side hustle with This Pie is Nuts. A local gluten free, vegan and paleo company making individual pies and granola. The company was created by the amazing Diana Pappas who has single handedly grown the business for the past 2 years. All of our products are entirely out of the nuts, seeds and dried fruit. Basically, the most nutritious pie out there. With new and exciting plans in the future we are working to build This Pie is Nuts into something big. Keep an eye out, or take a bite and order online.

So woop there it is, the whole crazy, exciting, intimidating and wild year is over but one thing has remained the same… food is still the passion of my life. From cookbook lined shelves to restaurant hopping through NYC I am still hungry and I can’t wait to see what I can bring to you this year.

As the great once said, “Find something you’re passionate about and keep tremendously interest in it.”- Julia Child.

 

  

Recreating the Classics with Pipcorn

You know the saying, “The original is always better,” or “If it ain’t broke, don’t fix it.” Well Pipcorn heard those cliché sayings and tossed them out the window. They have taken something we all know and love, popcorn, and recreated it to provide us with a unique snacking experience.

In the spirit of Pipcorn, I decided to overhaul a few classics myself. So what am I talking about?! Think Peanut Butter and Jelly… the perfect combination of sweet, salty goodness that oozes from the crust as you take a bite. It’s one of those quick and easy combinations that you know will get you through your lunch break and feeling like a kid on the playground. Although this classic for both grown-ups and kids alike isn’t going out of style anytime soon, I thought we could turn it up a notch. My PB+J Popcorn highlights the creamy peanut butter taste with bursts of fruit from dried berries. Its simple, easy and oh so addicting.   

Sweet tooth, ✔️.

Now, let’s move into something more savory. You know the two ingredients sandwich that you ate as a kid, after playing in the snow with a steamy bowl of tomato soup? Nothing says a you’re loved, like a crispy, buttery, cheesy, gooey grilled cheese sandwich. With the gourmet grilled cheeseries out there stepping up their game on the classic, I thought, why not?! Truffle Pipcorn was the inspiration I needed for my Truffled Grilled Cheese… combined with caramelized onions and melted provolone this grilled cheese will be your ticket to the clean plate club.

I know, I know I’m messing with the greats but its time to hone your inner kid and break the rules just a little. Go ahead, test them out and let me know what you think!


PB+J Popcorn

Ingredients

Directions

  1. In a large bowl combine Sea Salt Pipcorn and dried berries
  2. In a small sauce pan combine sugar and agave. Over medium heat bring to a boil and reduce to a simmer for 2 minutes.
  3. Quickly add peanut butter and stir until fully combined.
  4. Pour over the popcorn mix and toss until fully covered. (Careful its hot! Use tongs and spoons to mix it up.)
  5. Transfer to a parchment lined baking sheet to cool
  6. Warning these may not last more than 2 minutes ;)

recipe adapted from The Kitchen


Truffled Grilled Cheese

Ingredients

  • 2 pieces of your favorite sprouted wheat bread
  • 2 pieces Daiya provolone or cheese of your choice
  • 1/2 onion
  • 1 tbs olive oil
  • 1/4 cup Truffle Pipcorn
  • 1 tbs coconut oil or butter of your choice

Directions

  1. Heat a sauce pan, add oil and sliced onions over medium heat.
  2. Cook slowly until golden brown and caramelized, set aside.
  3. On one half of bread place one piece of provolone, top with caramelized onions and Pipcorn
  4. Top with second slice of cheese and bread.
  5. Smear a butter on the top piece of bread. Place on heated skillet, cook for 1 minute until golden brown and flip.
  6. Cook until cheese is just melted and serve immediately. 

Chickpea is the New Black

Classic, transformable and the perfect choice for any occasion, chickpeas are the little black dress of the legumes. Just as New Yorkers have deemed black the fashion staple that slims your figure, while providing just enough edge to be worn day and night. Chickpeas have mastered the same sex appeal. Now don’t get ahead of yourselves, I am not saying lets all go rogue and cover ourselves in chickpeas BUT I think it is about time we fully appreciated the versatility of the protein and fiber packed bean. 

A chickpea is so much more than a substance to be blended into a creamy, delicious hummus. The chickpea has a unique consistency that makes it the perfect ingredient to roast, fry, mash, bake and even turn into meringue! 

The Skinny

Like all beans and legumes chickpeas, or garbanzo beans, are packed with protein, fiber and complex carbohydrates are the perfect addition to your diet. In fact only 1 cup of chickpeas provides half of your daily recommended fiber and 15 grams of cholesterol- free plant based protein. 

The boost of protein and fiber will have your GI tract groovin’. The fiber found in chickpeas is primarily insoluble fiber, which means it is not broken down during digestion helping your gut move the excess waste more easily and quickly. The remaining soluble fiber found in chickpeas is broken down by the bacteria in the colon to be digested into extra energy stores for the surrounding cells, improving colon health and decreasing the risk of colon cancer.

The high concentration of fiber and protein in chickpeas guarantees that you’ll be satisfied and nourished for whatever you day has in store.

Dress it Down

Chickpeas don’t require any accessories to make it delicious. you can simply eat them straight out of the can or boil them at home with an assortment of your favorite aromatics to reach full flavor potential. Simply toss them into a salad, side dish or alone. I am loving this Buddha Bowl by Minimalist Baker, its the perfect way to pump up your protein routine. 

Looking for a little more crunch? Toss your the chicks with a touch of oil and your favorite spices and roast them at 350 degrees until light golden brown and start munching. 

 

 

Dress it Up

Just like a good hair day, sometimes you need to cook up a little something special to add some va va voom to your plate. And chickpeas can do just the trick. Transform your beans into veggie burgers packed with your favorite spices and vegetables, bake them into falafel or a delicious creamy chickpea salad. Test out a few of my favorites like chickpea gyros, smashed chickpea salad and falafel!

 

The Show Stopper

So we have covered the obvious ways to add chickpeas to your daily routine without losing their identity. But we all have those days when we need to pull out the LBD that will slay like Beyonce. Luckily the chickpea holds the power to make Sasha Fierce weak at the knees.

Aquafaba is the newest vegan trend that is revolutionizing vegan baking. Aquafaba, refers to the soaking liquid from the chickpeas, either homemade or canned. The starches and proteins left in the liquid after soaking provide enough structure that it can be WHIPPED like egg whites! The whipped aquafaba is perfect for meringue, macarons, cakes or even mayonnaise! I have to admit I was a skeptic. Thinking, “even if this does work, it is going to taste like beans.”  But boy was I wrong! When I tested the classic meringue they came out light, fluffy and delicious. I did notice aquafaba is slightly more temperamental to work with than egg whites, but an awesome dairy free substitution. Check out these berry pavlovas!

But the transformation does not stop there, chickpeas can be ground into a delicious gluten free flour that can be added to quick breads, cookies, cakes, pancakes, waffles, you name it! The flour has a sturdy texture and nutty flavor that adds body to gluten free baking. However, using 100% chickpea flour can make your sweets taste chalky, so make sure to cut the chickpea flour with another flour such as rice or oat flour. For a savory twist check out these Farinatas or go classic with this Chocolate Chip Cookie recipe. 

Don’t take my word for it. Take the #FreshChallenge and explore the versatility of chickpeas without losing your unique sense of style. Share your recipes photos and thoughts on social @TheFreshSlice. 

Skin Rescue

Have you ever wondered what it would it would be like to smear chocolate frosting all over your face? Ya, no me neither.... BUT if you were wondering I may have the answer. 

As you may know, I do not normally post about skin care products but I am a firm believer that what you put ON your body is just as important as what goes INTO your body. I stumbled upon 7th Heaven at the Natural Expo West this past year and the rest was history. 7th Heaven specializes in face masks that are designed for any skin condition you are looking to correct. I love these products because it does not require you to alter your daily skin regimen in order see the benefits, it's simply a boost to your regimen that will leave you with soft, supple and glowing skin. 

I know what you're thinking, 'There are thousands of face masks out there why should I try this one?!' Well, 7th Heaven products are all natural concoctions of crushed fruits infused with essential oils designed by herbalists to create the perfect at home skin rescue. In addition to these little slices of heaven nourishing your skin, they are also affordable! Many face masks out there, can run you upward of $80 or more to get the "best" results, but reality is your wallet is usually more cleared out than your skin. 7th Heaven masks run $2 per pouch (I was able to get 2 uses out of!) allowing you to test them all until you find your favorite mask. 

 

NOW back to the nail biting question of, 'How can I rub chocolate frosting all over my face?' Well the 7th Heaven Chocolate Mud Masque is definitely the answer. The combination of cocoa beans and shea butter make this mask the perfect mix of hydration that will have your mouth watering! 

So go ahead lather, relax, rinse and repeat. 

Have you tried them yet?! Let me know what you think in the comments and share it with #My7thHeaven #DormEssential!

 

 

Pip Pip Hooray!

Walking through any grocery store you can tell the popcorn scene is well... poppin. But I am not talking about the microwavable double movie theater butter popcorn or the sugar ridden caramel corn, the new kids on the block are popping corn with a little less guilt and a whole lot of flavor. 

With so many options on the shelves it is hard to distinguish which colorful bag is going to satisfy your late night cravings, that is until I discovered PipCorn. The crunchy, salty, and slightly sweet stuff has got me hooked for a delicious anytime snack. From beautiful packaging to miniature popcorn kernels, they are bringing a new twist to the popcorn craze. 

ALTHOUGH I have been known to take down a whole bag of PipCorn on my own, I love how easy it is to incorporate in to various recipes. The smaller kernels make the popcorn easier to work with in both sweet and savory recipes. Below are a few ideas to keep your snack drawer full and your taste buds happy. 

 

Truffle Rosemary Trail Mix

Yield about 3 cups

  • 1 cup raw almonds 
  • 1 cup raw walnuts 
  • 1/2 cup Raw Peeled Tigernuts 
  • 1-2 cups Truffle Pipcorn
  • 1/2 tbsp coconut oil
  • 2 sprigs rosemary, finely chopped 
  • 1/2 tsp ground cumin 
  • 1/2 tsp salt
  • 1/4 tsp truffle salt or truffle oil 
  • zest of 1 lemon

Preheat oven to 350 degrees. 

  1. In a small sauce pan melt the coconut oil
  2. Add rosemary and cumin to oil, cook until fragrant
  3. Remove from heat stir in raw nuts, tiger nuts and salt (if using truffle oil add at this point.)
  4. Pour onto a parchment lined baking sheet, bake for 10-12 minutes until nuts are lightly toasted
  5. Remove from oven and transfer to a paper towel lined baking sheet to cool. while nuts are still warm, sprinkle with lemon zest and truffle salt 
  6. Toss with Truffle Pipcorn 
  7. Garnish with rosemary leaves and enjoy! 
 

Vegan Popped Cherry Cookies

Yeild 18 large cookies

  • 1 flax egg ( 1 tbsp ground flax seed + 3 tbsp water ) 
  • 1/2 cup earth balance butter 
  • 1/2 cup brown sugar 
  • 1/3 cup granulated sugar 
  • 2 tsp vanilla 
  • 1 cup + 1 tbsp all purpose flour
  • 3 tbsp cocoa powder
  • 1 tsp baking soda 
  • 1/2 tsp salt 
  • 1/2 cup dried cherries, place in 1/4 cup wine and 1/4 cup water for at least 10 minutes and drain
  • 1/2 cup dark chocolate chips 
  • 1 cup Pipcorn Kettle Corn (or Sea Salt

Preheat oven to 350 degrees

  1. In a small bowl combine flax + water, set aside for at least 10 minutes
  2. In a large bowl, or stand mixer, cream earth balance and sugars together until well incorporated and light in color
  3. Add vanilla, flax egg and to butter mixture. Beat until smooth
  4. In a small bowl sift flour, cocoa powder, baking soda and salt together. Slowly add the flour to the butter mixture
  5. Fold the cherries, chocolate chips and Popcorn Kettle Corn into the batter
  6. Cover and place in refrigerator for at least 20 minutes
  7. Once chilled, scoop the cookies using an ice cream scoop or heaping tbsp measure 
  8. Place on a parchment lined baking sheet and bake for 12- 15 minutes
  9. Allow to cool for 10 minutes, to ensure the cookie is set and dig in