Chia Pudding Fun!

@conscious_cooking

One of my favorite power-breakfasts is a Chia Pudding Parfait. Packed with protein, antioxidants, and healthy fats (and naturally sweetened) this little treat is always a winner to provide satiety and a natural nutrient-boost. Yummy breakfasts are an essential part of my monthly 10-day Plant-powered Clean Eating Challenge. This is one of everyone's favorite recipes in the program for breakfast, lunch, or a snack. 

To celebrate this versatile, easy-to-make, and fun-to-eat meal, I started a fun little hashtag project or "party" on Instagram, inviting people to create and share their #chiapudfun. It was so wonderful to see everyone's posts, the colors, flavors and food art. I would love to see your creations too! 

Here's the recipe:

FOR THE NUT MILK
1 cup raw, unsalted nuts of choice (cashews, almonds, pistachios, walnuts, etc)
3 cups filtered water
1-2 pitted medjool dates, or 3 T pure maple syrup

• Soak the nuts overnight in plenty of filtered water. 
• Rinse and drain the nuts, discarding the soaking liquid
• Add all the ingredients to a high speed blender. 
• Blend until smooth. Note: Cashews don't usually need to be strained through a fine meshed sieve, or muslin nut bag. Other nuts, such as almonds may need to be strained to remove the meal, if you prefer a smooth milk and pudding. 

FOR THE PUDDING - PER PORTION
1 cup nut milk (as above)
3 T chia seeds, white or black
Optional: Add flavor – Cacao, cinnamon, ginger, turmeric, matcha, etc

• Combine in a bowl or a jar, stirring well and let rest for 20 minutes or overnight 

Now, the fun part! 

Dress up your pudding in layers of: 

1. Fruit or Vegetables – Berries, citrus, banana, kiwi, beets, sweet potato, etc
2. Creaminess (optional) – Plant-based yogurt / cream / mousse, nut butter, etc
3. Other toppings – Good-for-you granola, puffed grains, nuts and seeds, etc

Featured below is a selection of beautiful creations from my Instagram hashtag party that some of my IG favorite accounts posted to join in on the fun. Click on each one to see all the ingredients they used! Feel free to continue the party by sharing your own creations on Instagram with the tag  #chiapudfun. 

Have fun playing with your food! Cx

@foodpicjp

@husbandsthatcook

@plantbasedartist

@thejamlab

@umamikitchen

@vanillaandbean

@wifemamafoodie

5 steps to a lifetime of clean eating

We’re constantly inundated with marketing, convenience foods, and food trends, that it’s hard to know what foods are healthy and make you feel good. As the saying goes “You are what you eat.” but do we really know what we’re eating and how it affects us? Or, we always know what we “shouldn’t” be eating, but do it anyway for lack of choice, inspiration or knowledge. It may seem like a daunting to take charge of your food choices and to eat healthy, but it can all be achieved with five easy steps.

Otto's Cassava Flour

I'm always trying out new ways to bake, and replace breads in our household. I figure because there is so much of it available everywhere, why not maintain balance and take a break from carbo-loading on refined starches whenever possible? I came across Otto's Cassava Flour on Instagram, enticed by the promise of something tasty and able to emulate the standard white flour without grains, or nuts. Cassava (yuca) is a root vegetable that is full of magnesium, copper, vitamin C and folate which all have numerous health benefits.

Bombay Tacos recipe here

Sunday is a great day to try new recipes and to also snoop in the fridge for any leftovers to make a quick meal. So here we have Bombay Tacos, using leftover dal and aloo gobi, spicy carrot greens chutney, and chopped lettuce and jalapeño, wrapped in delicious delicious cassava flour tortillas, The recipe can be found on the back of the package by Fork & Beans, and are super easy to make. These tacos looked so good, my son immediately devoured two of them!... even though he had originally said he didn't want one! ;) And no one even noticed that these were gluten free.

When I first discovered this flour, it was through a post on Instagram by @goeatyourbeets, who hooked me with the claim of having made the best glutenfree chocolate chip cookie, so I had to try! Fortunately, I had all the ingredients, so I adapted the recipe to be vegan, with Earth Balance, instead of butter, and almond milk instead of the egg, and 1 tablespoon of psyllium husk. The cookies were definitely a hit!

I also tried baking muffins with the cassava flour. These are Apple Cardamom muffins which were tasty, but a little on the dense side. I used a chia seed "egg" instead of real eggs, so there wasn't that fluffiness. Still a work in progress, but I will keep you posted! :)

Raw Spice Bar

I recently discovered Raw Spice Bar, an awesome company that toasts whole spices, and freshly grinds distinct spice blends from around the world. Each month, in their "Spice of the Month" subscription offers a trio of regional flavors. Previous months include: Jamaica, Japan, and Navajo blends. It's really a brilliant way to explore the globe in the comfort of your own home. I was really excited to receive this month's Istanbul blends. They inspired me to think about foods differently and the combination of flavors. Not only that, but the spices transformed these simple recipes that I chose to make into something really special.

Clean Foods for a Clean Gut

Since ancient times people have been preserving their own foods. Fermented foods are a natural probiotic which helps promote great gut health by improving digestion, removing toxins and harmful bacteria with a natural variety of microflora and enzymes. Having kimchi, sauerkraut, pickled vegetables, kefir, or kombucha daily will have lasting benefits to your good health. 

Leaf-to-Stem Goodness

There is an abundance of fresh herbs, especially in summer. If buying a big bunch and only using a few leaves as a garnish, and letting the rest go to waste, think again! These recipes utilize both the leaves AND the stems (and lots of it!) to make the most of these nutrient-dense, alkalizing, and immunity-boosting small (but mighty) plant foods. Enjoy!

Rustic Cilantro & Spring Garlic Pesto

 

On Friday, June 12th, I had the unique opportunity to do a cooking demo at Union Square Greenmarket. Using in-season ingredients, I developed a Rustic Cilantro & Spring Garlic Pesto for everyone to taste. Luckily, I enlisted a few helpers, because we were quite busy with giving out tasting samples. It was a fun day for all!

5 steps to Healthy, Happy Kids

We're constantly inundated with processed foods. I realize that in many countries there isn’t this extreme industrialization and availability of fake-foodlike products. Kids just eat what their families eat, a home-cooked meal, no big deal. But here, busy people lead ultra-busy lives, and packaged foods and snacks are everywhere! It’s all about convenience. I have parents complain to me that their kids don’t eat any vegetables; kids don’t eat dinner; kids who only will eat neutral-colored foods; kids who won’t try new foods... the list goes on and on. There could be underlying reasons for these things, but most likely the cause is all the sugar- and salt-laden manufactured things that they're allowed to eat! Honestly, in a kid's eyes (and tastebuds) how can a simple vegetable compare with the chemically-loaded, flavor-enhanced foods that scientists have developed to incur addiction? With childhood obesity and related diseases on the rise, isn't it time to break free?

Feel Good About Your Food Program

Veggie Pan-fried Dumplings

Have a picky eater? Dumplings are a great way to get those veggies in!

I've tried a few times to move away from the traditional pork and vegetable dumplings that I've been making for years, to a vegetarian option, but haven't had much success, as those dumplings always tended to fall to pieces when boiling them. My good friend, Karen, who has been vegetarian for over 20 years gave me the tip to cook all the vegetables first in order to remove all the excess water before stuffing the wrappers. I like preparing a big batch of dumplings to have in the freezer, as my "go to", especially now that the weather is starting to cool down. While I've never had the time to make my own wrappers, I'm sure I will get there one day, making a batch of gluten-free ones. ;) The dumpling filling is definitely tastier when pan-fried or steamed, especially for these farm-fresh veggie-licious ones. 

Healthy Packed Lunch

It's that time of year again: Back To School! Are YOU ready to get back into the swing of things? Getting your little one(s) up, fed, and out the door with food?

To ensure that your kids are getting necessary nutrients throughout the day, consider what the foods that you pack them for lunch. Research shows that processed food (with added flavor, coloring and preservatives) affects a child's well-being as well as learning and behavioral issues. 

Food-on-the-Go

THIS is BREAKFAST?
I'm guessing you eat the mint
intsead of brushing your teeth...

Food-On-the-Go doesn't have to be unhealthy, tasteless and stressful. Even when we do mini day-trips, it's guaranteed that my kids need water or a snack, so we never leave the house without water bottles and something "just in case". So every time we head out for a road trip or plane ride, along with the water bottles, I make sure to prepare foods that are substantial and convenient to eat in transit, and pack a bag of healthy snacks like fruits and nuts. 

Using any leftovers you have will also make a good meal. Basically anything you would pack for lunch works, like a sandwich, because you know that it's a disappointing choice, unless you're traveling first class. ;) In preparation for a trip, merely cook a little more of a few meals and use up all foods in the fridge so that you're not scrambling last minute to have foods AND finish everything up AND pack!!! 

Empty the fridge and bring your leftovers for a great in-flight meal

Where are the vegetables?

Over time, all perception of food portions has gone completely out of whack! Fast food chains have super-sized everything; restaurant chains sell sub-quality foods in copious amounts to offer "value" to the customer; and even that crazy show "Man vs Food" shows off gluttony to the extreme. It's no wonder there is an ever-growing problem with obesity. Ever had a just big bowl of mac 'n cheese for dinner? Feeding your kids the Standard American Diet (SAD)? WHERE are the vegetables? (and no, French fries and ketchup don't count...) We've been influenced to think that even the lettuce and pickle on a burger is good enough for your vegetable intake. Guess what? It isn't even close to being enough. C'mon, you know it's true.

When you look at the calories one consumes from the Traditional "meat and potatoes" diet, it is easy to surpass the 2000* calorie with just one meal. But wait, it's not about counting calories each day. It's really about making the shift and adding more vegetables, full of natural fiber, vitamins and minerals, to each and every meal. It's common sense to know that vegetables are much lower in calories than meat and dairy. A big bowl of vegetables takes longer for your body to digest without spiking your blood-sugar levels and gives you so many natural benefits, much more than that bowl of cheesy pasta (which, by the way, is essentially is made from all processed ingredients, even if you do make it "from scratch.") Do you think that you are denying yourself nutrients by eating less animal protein and by-products? Take a look at why "Kale is the New Beef". ;)

In the past few months, I've made the shift in my meal preparation. From the traditional vegetables as a side-dish, they now take prominence in each meal (most of the time.) It took awhile to get to this point, but it has really made a difference. Not only do we save money by buying less meat, there are improvements in my family's overall health as a result of this simple change. Joining the CSA (community-supported agriculture) has also inspired me to try new vegetables and recipes. 

For the most part, it's about being conscious of what you buy and what you eat. A good place to start is by "Eating the Rainbow" each day, getting vegetables of all colors into your belly. Have a picky eater? Make a juice or a smoothie. Puree some vegetables to add to a pasta sauce. Have dips on-hand for fun, flavorful eating. Veggies don't have to be boring! 

*This is an average amount for an adult. Specific daily calorie intake is based on your gender, age, and physical activity

Love Your veggies!

In all of my favorite new lunch restaurants, like Hü Kitchen and Mulberry & Vine, you choose a variety of prepared plant-powered dishes to make a very filling and substantial meal. Over the past months I've been focusing on integrating more veggie dishes into our meals. Inspired by my recent visit to Yotam Ottolenghi's restaurant, I came to this realization: "Why not make a variety of salads for dinner each night?"

Family-style/tapas/dim sum has always been my favorite way to eat. Everyone shares and gets to eat a little bit (or more!) of everything. I found that a few vegetables go a long way, and meal prep isn't so difficult when you have some pre-cooked grains, and make a few of your salads are raw. Below are my plant-powered meals for last week. We share all these dishes. These are my mains, and occasionally, my family will have a meat dish on the side. ;)

Veggie Burgers (glutenfree, soyfree, vegan)

Like with any food you prepare from home, it will always be thousands of times better than any factory-made version. Not only can you ensure the good quality of ingredients, you can have the flexibility of making your own flavor combinations and customized them to your dietary needs. I've never been a fan of store-bought veggie burgers (or maybe was just too scared to try!) They may be marketed as healthy, but in reality, are filled with GMO ingredients, artificial flavorings, highly-processed soy and fillers. 

These recipes are very simple to make, using real, whole food ingredients. You can soak and prepare dried beans in advance, or use ready-to-eat beans for convenience. Leftover roasted/steamed sweet potatoes or pre-cooked rice, millet, or quinoa makes it incredibly easy to just mash together with a few spices. Store extra patties in your freezer for when you need the convenience of something ready-made. Bake, grill or lightly pan-fry them to heat through. 

Stuffed into mushroom caps (cremini)
and baked at 350°F (180°C) for 15 minutes.
It's a great little appetizer!

BEANS/LEGUMES are loaded with fiber, protein, iron, and B vitamins. They're the perfect way to add more plant-based protein into your diet. 

• To prepare dried beans (1 cup), pick out broken or discolored pieces. Rinse, then soak in ample water for 6 hours or overnight. 
• Drain and rinse. In a heavy-based pot add the beans and 3-4 cups of water. Bring to a boil, skimming off and discarding the foam. 
• Cover and simmer for 30-45 minutes until soft. Add 1/2 - 1 teaspoon of sea salt in the last 10 minutes of cooking time. Drain.

Cauliflower rice sushi

"Cauliflower Rice" with greenmarket farm-fresh purple cauliflower! I'm so in love with the vibrant color!!!

A video posted by christine (@conscious_cooking) on Oct 10, 2014 at 7:52pm PDT

We eat a lot of rice. While it is brown rice is a whole grain, I have always been conscious of not having it as the predominant part of the meal. When you go to a Chinese diner, the fried rice is always 90% rice, 10% meat and vegetables. At home, the fried rice is a 50%/50% ratio. Again, like with the zucchini "pasta" when I first saw Instagram posts for cauliflower rice and cauliflower rice sushi, I knew I had to try them both. (continued below...)

Back-to-School!

Various bits of meal prep for the week ahead

Back to school means back to a schedule of preparing breakfasts and lunches and getting the kids out the door in time. On Instagram, I see a lot of (single) people who do a meal prep for the week. I can't even fathom doing that just yet, but as a step to save time and not rush around in the morning, I sat down and wrote a rough list of foods that the kids like for breakfast and lunch. The supermarket is right next to the school, so it's too easy to go there every day to pick something up. But I would much rather try to keep that to a minimum and get most of the week's food in one go. Just having the food on-hand, like fruits and vegetables is already a great option. Washing and preparing some vegetables in advance saves that extra few minutes in the morning. I still try to focus on whole ingredients (real food), rather than stocking up on the "convenient" packaged/overly processed foods and snacks that are on the supermarket shelves. Anything homemade, using whole ingredients has got to be better than anything made in a factory!

Check out my guest blog on Box Play for Kids for yummy lunch ideas for younger kids!

Better burgers & balls

Veggie burgers never looked so good!

It's the July 4th, and who doesn't love a good burger? Instead of buying ready-made or frozen make your own patties! Here's a few options for all – herbivores, chickentarians, and carnivores. You can make these on the grill or in a hot pan. Don't forget all the trimmings!  Cheese, lettuce, tomato, red onion (raw or caramelized)...

If you want to skip the bread, then roll them into smaller balls for yummy veggie balls or meatballs. (Great for packing in a school lunch, in a sandwich or with sauce to dip them in.) Sauté the balls gently on a well-oiled pan for 10-12 minutes, turning them often to brown all sides. Cover and let simmer on low heat for another 5 minutes

Shanghai Pan-Fried Bao – Sheng Jian Bao

Here's another awesome "pocket food" option! Like when making dumplings or fried rice, it's always reassuring to make a "clean" version of Asian foods, using whole ingredients and, more importantly knowing what goes into it. Traditionally, these buns use minced pork belly, but I found that using good quality minced pork works just as well. 

A few summers ago, I took a cooking class during my stay in Shanghai. Sheng Jian Bao are pan-fried buns, filled with pork. A street-food favorite, they are typically eaten for breakfast or as a snack. It's hard to find these in Chinatown, so this recipe was a must-learn. I had to play around with the measurements for this recipe, as while we were making it during the lesson, there was a difference between the written measurements and what we prepared. To be exact is not so important, but I like to make sure that each of my recipes works out every time.  

Quinoa!!!

For a salad, combine with 2 cups of vegetables,
raw and/or cooked, finely chopped and dress lightly
with a simple vinaigrette

QUINOA (pronounced KEEN-wah) is THE superfood. Gluten-free and easy to digest, this seed is a complete protein (equivalent to milk). High in B vitamins, iron, magnesium, zinc, potassium, calcium and vitamin E, it's the ideal food for endurance and strengthening your body. 

Use quinoa as a substitute for any grain, like for a couscous, a fried rice, a salad, or with granola. 

Red quinoa – Quinoa cooked
together with 1/4 of a beetroot,
peeled and finely chopped