Blueberry Scones

A healthy version of one of my fathers favorite breakfast foods! This one's for you dad.

Blueberry Scones: (Makes Two Servings)

1 Cup Flour

1/2 tsp Salt

1/2 tsp Baking Powder

1/2 Cup Nutritional Yeast

1/4 Cup Ground Flax Seeds

1/2 Cup plus 2 Tbsp Almond Milk

1Tbsp Cinnamon

1Tbsp Honey

Blueberries for topping

Mix all ingredients together in a bowl. With the oven preheated to 350 degrees, bake for about 25 minutes. Before they cool, top with honey (These aren't the most sugary scones, so if you like your scones super sweet, add more honey to the recipe and up the flour by a little bit to compensate.)

Enjoy! 

Tempeh Tacos!

This vegetarian dish is really simple. Just heat and eat! :)

Tempeh Tacos: (serves 3ish)

1 package of Tempeh

1/2 Red Bell Pepper, cut 'fajita style'

1 Large White Onion

1 Can Black Beans (Seasoned with garlic, cumin, salt and pepper)

1 Roma Tomato, chopped

Avocado Kale Hummus (click here for recipe!)

100% Whole Wheat Tortillas

Nutritional Yeast for topping (gives a cheese-like flavor)

Sautee the Tempeh, Red Bell Pepper, Onion and Tomato in a skillet with Cumin, Salt, Pepper, and Garlic Powder (all to taste). 

Heat the canned Black Beans in a pot with the roma tomato and season.

Spread Avocado Kale Hummus on a 100% whole wheat tortilla and top with your ingredients. I like beans on my taco, Kevin preferred his without beans.

*Brown Rice makes a great side dish for this meal! :)*

Homemade Crackers!

These are delicious!! They contain some ingredients that the average person might not have in their pantry, but I swear once you try them you'll keep these ingredients all the time to make these :)

Homemade Basil and Garlic Crackers:

1tsp Fresh Basil

1Tbsp Garlic (fresh or 1/2 Tbsp powder)

1 Cup Spelt Flour

1/2tsp Salt

1/2 Cup Nutritional Yeast

1/2 Tbsp Nut Butter (of your choice)

1/4 Cup Flax Seeds (ground)

1/2 Cup Almond Milk

Combine all ingredients in a bowl and spread thinly over a baking sheet. Bake at 350 degrees for 25 minutes.

Why not serve with Avocado Kale Hummus :)

Summer Juice!

This is a wonderfully refreshing summer juice, give it a try. (plus, I absolutely love watermelon!)

Makes One Serving:

4 Celery stalks

1 Granny Smith Apple

2 Kale Stalks

1 Large Carrot

about 3 cups of Watermelon

*Don't forget to juice the kale first!! 

Also, watermelon juices amazingly, it yields so much juice and very little pulp (no big surprise) try it on its own or in combination with other juices for a sweet flavor.

Green Meal Challenge!

Green veggies are packed with nutrition! Let's see how many we can cram into one meal. I think it's important to eat any and all fruits and vegetables you can get your hands on, but I find that people are scared of green vegetables for some reason? I'll admit, I wasn't always a believer...but after you find the appropriate ways to cook them, they can be really delicious.

This is just one example, let me know what other things you come up with!!

Yummm. :)

Lunch for one:

Baby Bok Choy (4)

Mushrooms (3)

Garlic powder

1/2Tbsp Nutritional Yeast (for a 'cheesy' flavor)

Black Pepper

Crushed Red Pepper

Add the white portions of the bok choy and the mushrooms and seasonings to the pan with about 1/4 cup of water (no oil, mushrooms produce their own oil!) let sautee until soft, remove from heat and add the bok choy leaves and stir.

Serve warm (makes one serving!)

Avocado Kale Butter Bean Hummus:

1 large avocado

1 Can Butter Beans, drained

1 Kale Leaf, chopped

1/4 Cup Water (or more if you like smoother hummus)

Garlic Powder (to taste)

Black Pepper (to taste)

Crushed Red Pepper (to taste)

Celery, or other vegetables for dipping

Blend everything in a food processor, serve with veggies.

Garbanzo Guacamole

No seriously, It's good.

I suppose I should call it Avocado Hummus? Either way, it's delicious and I highly recommend it!

Ingredients:

Two Avocados (large)

One Can Garbanzo Beans (drained and rinsed)

3tsp Garlic Powder

2tsp Crushed Red Pepper

1tsp Lemon Juice

1/8 Cup Water

Black Pepper to taste

Blend all ingredients in a food processor until smooth

Eat with veggies!!

Also, I realize EVERYTHING I make is made with a food processor! So I figured I'd show you the one I use. I seriously recommend investing in one of these. I use it at least 3 times a day and it is the single appliance I can't live without. 

Satisfy Your Sweet Tooth The Right Way!

I have created a few concoctions worth sharing (or at least I thought so). Forgive my awful photography skills and just trust me when I tell you how these deserts are delicious and incredibly healthy!! Indulge away. :)

  

2 Minute Muffin:

1 Cup Shredded Wheat Cereal (I use unfrosted shredded wheat cereal)

1Tbsp Egg Whites

1tsp Vanilla Extract

4 Dates (pitted)

1/2tsp Baking Powder

1/4 Cup Vanilla Unsweetened Almond Milk

1Tbsp Spelt Flour

In a food processor/blender/ninja/etc. blend all ingredients together until smooth. Put the mixture into a coffee mug and microwave (yes, microwave) for 2 minutes on high. Pop out of cup and eat on plate, or just eat it straight out of the coffee mug!

Chocolate "Milkshake":

One Frozen banana (the greener the better when you freeze it! It gives it less of a 'banana' taste, but if you like that flavor go for it at any ripeness)

1/4 Cup Oats 

1Tbsp Cocoa Powder

1tsp Vanilla Extract

2Tbsp Unsweetened Almond Milk (more or less depending on how thick you like your milkshakes)

1/2 Tbsp Honey (more if you like things really really sweet)

Crushed Pure Dark Chocolate for  topping

Blend all ingredients together in a food processor/blender/what-have-you, top with crushed dark chocolate and enjoy!

No-Bake Fig Cookies: (Makes 5 Cookies)

About 8 Dried Figs

1/2 Cup Oats

1tsp Cinnamon

1/2tsp Vanilla Extract

(optional) 1/4 Cup Blueberries, Dried or Fresh

Mix everything in the food processor or something similar and form into balls, let sit for a firmer texture or enjoy right away!

Chocolate Chunk Cookies: (Makes 5 Cookies)

1/4 Cup Spelt Flour

1/4 Cup Oats

4 Dried Figs

1tsp Cinnamon

3 Tbsp Egg Whites

1tsp Vanilla Extract

1/2 Cup Unsweetened Almond Milk

1tsp Baking Powder

Dark Chocolate for topping

Mix all ingredients together in a food processor, place on cookie sheet and top with the dark chocolate.

Bake at 350 for about 7-8 minutes or until desired 'doneness' is achieved.

Let me know how these things work for you, and please please let me know if you find a better way of making any of these items. I'm always up for new ideas!

Helpful And Important Information From A Reader

A little while ago I received a heartfelt e-mail from a reader, David Haas. He sent me an article he has written for my blog to help keep my readers informed of how eating clean and regular exercise can help ward off illness and disease. His blog can be found here, I highly recommend checking it out!

Beat Cancer with Fitness

David Haas
A happy, active and energetic person may find himself or herself in a deep state of shock after being diagnosed with cancer, even a rare lung disease such as mesothelioma. While it can be a difficult adjustment moving from normal everyday life to that of a cancer patient, it does not have to be the end of fitness. Research has shown that engaging in regular physical activity during and after treatment has many benefits to those trying to regain health.

The effect of exercise on a cancer patient's energy level can be profound. Treatment regimens often cause fatigue, which can lead to patients staying in bed or otherwise not being as active as they should be. While going to the gym may be out of the question, a quick walk each day can help maintain muscle integrity and help the patient to control their weight while gaining energy.

Exercise may also keep cancer away in the future. Patients who take up or resume a regular physical activity routine after treatment may have a lower incidence of recurrence and are less likely to develop diseases such as diabetes and high blood pressure. Being active is not a cure for cancer or any other ailment, but it does make the immune system stronger and better able to resist breakdown.

Going out to exercise each day brings social benefits to the patient by providing time with friends and family or other people going through treatment. Talking about the cancer experience with others who have survived it can be an inspiration if the patient is struggling. It also helps to avoid the isolation and loneliness that can occur, especially early in the treatment process when side effects are the most disturbing.

The best benefit of exercise is the sense of control and well being it provides to the patient. Something as simple as walking a little farther between the car and the house can make the patient feel accomplished. Physical activity can also keep depression and anxiety from taking over. This can improve the quality of the patient's life before and after treatment.

Anyone who is going through or has just finished cancer treatment should speak to his or her doctor before starting an exercise program. This will ensure the patient is healthy enough for physical activity and at what level they should begin. It is usually best to start out with low intensity exercise and gradually move into moderate intensity activities as energy levels permit. The patient should keep in mind that periods of rest are just as important as exercise in order to keep the body in balance.

Cancer is not the end but is actually a second chance at life. Being physically active is good for body, mind and spirit and can help patients make the most that gift. So get out there, fight back and get active!

I think it's wonderful that people care so much about the health and well-being of others and are willing to share their knowledge. Let's keep the discussion going, do you have anything to add? If so, let me know and we can really keep each other informed.

Thank you again David for all of the information, I hope others read it and become more informed!