Tunisian Chickpea Stew

By:  Tara Fuller

This soup is adapted from the Moosewood cookbook and has been a favorite in my household for some time now. Every person I have made this for or given the recipe to, say it is their favorite. Its ingredients provide a fantastic shot of nutrient dense foods for a holistic natural body cleansing. Eat a bowl of this and you will surely feel healthier come morning. 

Ingredients

1 tbsp olive oil

2 cups chopped onion

1/4 tsp salt

2 tbsp minced or pressed garlic

1-2 diced Anaheim chilies or chili-pepper of choice

3 tsp ground cumin 

3 tsp ground coriander

1 tsp red pepper flakes or more to taste  (optional)

1 tsp caraway seeds (optional)

1/2 black pepper

2 cups cubed Butternut squash

2 cups cubed Red potatoes

1 cup water, vegetable or chicken broth

1 red bell pepper (other colors are fine)

1-15oz can chickpeas, rinsed and drained

1-15oz can diced tomatoes

2 tbsp Tamari sauce (soy is okay)

1/2 cup fresh cilantro

In large Dutch oven or soup pan, warm oil over medium heat. Add onions and salt (I prefer Kosher), cover and cook 7 minutes, stirring occasionally.  

Add garlic, chilies, cumin, coriander, caraway, black and red peppers and cook for 2 minutes.  Add butternut squash, stir to coat with spices, add water/broth and stir well.  Cover, bring to a simmer and cook for 7 minutes.

Add bell pepper, cover and gently simmer for another 7 minutes. Add chickpeas, tomatoes, tamari sauce and cilantro and simmer until squash is tender.  Let the stew continue cooking a minimum of 20 minutes for the flavors to develop and mellow. 

*Serves 4-6 and picture above is before smashing squash.

No Cook Refrigerator Oatmeal Cups

By: Tara Fuller

Oh my goodness is this good! It is so good it inspired me to end my blogging hiatus to tell you about it. These overnight oatmeal cups or so easy, so yummy and so very nutritious, it is seriously a slam dunk for busy people. All you need are a handful of ingredients, half-pint mason jars and you have a ready-to-go breakfast or anytime cup that is not just delicious but high in protein, rich in calcium, fiber and antioxidants. 

Ingredients: Serves 1

1/4 cup old-fashioned rolled oats (not instant, quick or steel-cut)
1/3 cup milk, almond or coconut milk
1/4 plain Greek yogurt
1-1/2 tsp Chia Seed
1/4 tsp vanilla extract
1 tbsp strawberry jam
1/4 chopped strawberries (enough to fill jar)

Add ingredients into mason jars in the order listed above except for fruit. Screw lid on and shake vigorously until it appears most ingredients are mixed. Screw off lid, layer fruit on top, put lid back on and put into the refrigerator until morning.

Nutritional information:  247 calories, 5g fat, 4g fiber, 9g protein, sugar 2g
To cut calories/ fat, reduce milk and use non-fat Greek yogurt instead. In my next batch I will choose to use less sweetener as it was a tad too sweet for my preference. I suggest only making enough for two or three days as I think separation may be a factor.

If you love nuts, wait until you are ready to enjoy before adding them.

The above recipe is my own but there are many to be found at The Yummy Life.

Stretching too small jeans

By:  Tara Fuller

Making way too tight jeans FIT

It is always best and far less messy to buy your jeans in the correct size right off but if you didn't, this will work.  I recently bought a pair of jeans in haste from a brand I hadn't worn before but were priced over a hundred dollars less online and were just what I had been looking for.  What I didn't take into consideration is what these jeans were made out of. Most jeans nowadays are made with a Cotton/Lycra blend and stretch considerable within a wear or two, so buying a size smaller than your frame is often the best way to buy.

The Raven Denim skinny jeans I bought are 80 cotton/30 polyester, not great for stretch but fantastic for hiding skin imperfections if they are in the correct size.  Keep in mind, I would have returned these if they were not non-returnable...however, I was successfully able to stretch my jean in the waste by at least one full inch. Just what I needed to feel good wearing them. 

Stretching Jeans

1. Put dry jeans on
2. Zip and button so you don't risk ripping 
3. Fill a bathtub with warm water 
4. Place an old dark towel on the floor outside of the tub and have at least two others towels on the ready for when you get out.  Jeans will have a lot of dye runoff
5. Add 1/2 cup white vinegar to bath water (vinegar sets color into jeans)
6. Get in and stay for 15 minute.  After a few minutes you will feel your jeans relaxing as the warm water breaks down the hard exterior coating of the fabric. Once this happens, start moving around in the tub lifting legs, sitting, ect. You will feel the jeans giving.
7. Get out of tub making sure to stay on the towel you placed outside of the tub. Take spare towels to blot and squeeze water from the jeans that are still on your body. Do NOT take them off.
8. When there is no risk of dye dripping, start lunging, squatting, pulling up and down jeans while still zipped and buttoned while wearing; and wear for as long as you can stand it
9. Once jeans are removed from the body, place jeans on a towel and put a hanger that is slightly larger than the jean's waist when buttoned and zipped, wrapped ends of hanger with a washcloth if necessary to make the hanger wider or if you're concerned the fabric may rip; gently squeeze hanger between the waist...let jeans dry overnight.

Whatever you do, do NOT dry these jeans EVER or they will return to the size bought in or worse, SMALLER, as cotton typically shrinks. For me, the jeans stretched about an inch in the waist. I hope that with continued wear they will stretch another half or an inch or so. Then they will be perfect.  I have a tiny suspicion that when it comes time to wash, I may need to slip the wet jeans on my body a few minutes before letting them air dry.

WARNING:  Spray your tub immediately after getting out.  I nearly ruined my tub waiting until the next day to clean it.  Blue dye EVERYWHERE.  Thankfully, baking soda as proven once again to be an amazing household product! 

Zucchini Soup Recipe

By:  Tara Fuller

I've never been much of a zucchini lover unless we are talking about zucchini bread, so being given this recipe by sister has been a wonderful addition to our family's soup collection.  It doesn't take much prepping, especially if you own a food processor; and cooks in about 20 minutes, making it a great addition to your quick but nutritious dinner go-to recipes. 

Ingredients: 

4 cups Chicken or Vegetable Broth

5 Zucchini, sliced 

1 Potato, peeled & cubed

1 medium Onion

2 Carrots, chopped

1 Garlic Clove

1 tsp Dried Tarragon or Dill

1 tsp Salt (or to taste)

1/8  tsp Pepper

2 Garlic Cloves (Optional) 

Dallop of plain Greek Yogurt (Optional)

Cook veggies in a large pot for 20 minutes or until tender. Add Tarragon or Dill along with remainder of ingredients.  Once soft, use a handheld or upright blender (I used Vitamix) to smooth. 

Serves 6:  Recipe without Greek yogurt has 207 calories per serving, 3.2g fat, 408mg sodium, 3.3g fiber and 30.1g protein; and it's loaded with 75 percent of your RDA of Vitamin A, 61 percent Vitamin C, 10 percent Iron and 6 percent Calcium. 

Bon Appétit

Gluten-Free, Paleo Friendly Pumpkin Bread

Breakfast Pumpkin Bread

By:  Tara Fuller

Absolutely nothing is better than a well-balanced pumpkin loaf than one that's high-flavor, low-calorie, high-protein and not too shabby on fiber. This Pinterest adapted recipe has all that and more. Whether you're on the Paleo diet (also known as the caveman or Paleolithic), gluten intolerant or just looking for the perfect on-the-go breakfast food, look no further because this is hands-down AMAZING and kid friendly. 

Serves 8

Ingredients 


1 cup Almond Flour
1/2 cup Coconut Flour
3/4 cup Pumpkin Puree (canned or homemade)
1 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Cinnamon
1-1/2 tsp Pumpkin Pie Spice
1/8 tsp fine grain Sea Salt
1/4 cup Honey
2 tbsp Almond Butter
*Optional 1 Tbsp Sliced Almonds (not equated in food label below)
*Optional 1-2 mashed bananas (not equated in food label below)

Directions

1. Preheat oven to 350 degrees
2. Coat pan(s) with coconut oil or paper cups if using muffin pan
3. Mix everything together at once
4. Fill pans and bake for 40 minutes or until tester comes out clean (muffins will take about 25 minutes)
5. Sprinkle with almonds halfway through cooking if using.             

Nutritional Label

Courtesy of Calorie Count

*To increase fiber and complexity, add a mashed banana, shredded carrots or hemp seeds into the batter (hemp is not an approved Paleo food); and if you like nuts, be sure to add Almonds for an extra gram or two if you're concerned about reaching FDA daily fiber recommendations. 

Red Cabbage Zinger--Juicing Recipe

By:  Tara Fuller

This is a great juice to add to your rotation because it contains purple cabbage. There's a reason produce comes in rays of color and it so happens to be that blue and purple produce items are a rich source of poyphenols and anthocyanins antioxidants; which are shown to reduce risks of cardiovascular disease and cancer. Because the skins contain the highest levels of these antioxidants, juicing these rich hued fruits and vegetables are especially beneficial for maximum extraction of their nutrients. 

Ingredients

2 apples 

2 carrots    

1 wedge red cabbage 

1-2 inch piece of ginger to taste

1-2 cups spinach and/or baby kale

1 lemon 

*adapted from Williams-Sonoma

Coconut-Chocolate Macaroon Cookies: Gluten-free and Paleo friendly

By:  Tara Fuller

As you all know, I cannot keep a good thing to myself and these cookies are no exception. These are a culmination of tastes and textures sure to please the pickiest of palates. They are moist while maintaining the crispness expected form a macaroon; but are rich in chocolatey flavor. Most importantly, these are every bit of that naughty indulgence you crave when you want a sweet treat; except these are good for you...and so very divine! 

Ingredients: 
2 eggs
2 tablespoons butter or coconut oil, melted
2-3 tablespoons maple syrup to taste
1/2 teaspoon vanilla extract
1 cup finely shredded unsweetened coconut
2 tablespoons unsweetened cocoa powder
1 pinch baking soda


Optional:
1/4 cup sliced almonds
1/2 cup fresh raspberries, placed in center after baking but while still warm
4 chocolate chips placed onto each cookie prior to baking (not Paleo friendly)

Bake 350 degree oven 20-30 minutes

These cookies are so quick to make and follow with minimal cleanup. Absolutely perfect for a late night snack attack!


Recipe Notes:
Makes between 10-12 cookies ranging between 62-75 calories per cookie; 1 gram fiber and protein; 5 grams of fat*; 2 grams of sugar and 39 grams of sodium
* Make heart healthy by swapping butter with coconut oil

Please take a moment and tell us what you thought of these quick and tasty treats.

Recipe was adapted from Practical Paleo by Diane Sanfilippo, BS, NC

Gluten-free Paleo friendly coconut pancakes

Coconut Pancakes
By:  Tara Fuller

Makes 12 servings. Serving size is one pancake.
Approximate cooking time: 20 minutes
Adapted from Pinterest  

I'm not gluten intolerant and I don't live a Paleo lifestyle (also referred to as Caveman or Paleolithic diet) but I do love a good recipe. Especially ones that are rich in heart healthy fats such as coconut oil and derived from whole foods. Just one of these hearty pancakes served with a banana are not only deliciously satisfying, but will keep the hungriest full for hours.

                                            

Ingredients
                               
1 14oz can of Coconut milk
1/8 cup Almond flour
1/8 cup Coconut flour
3 cups Unsweetened shredded coconut
1/2 tsp or less of fine grain Sea salt
2 tsp Baking soda
3 large Eggs
1 Tbsp grade maple syrup
Cinnamon as desired
Coconut Oil for cooking 

Directions
Combine flour, coconut, salt and baking powder in a large bowl. Stir coconut milk into the flour mixture using a whisk or large fork.
  
In a separate bowl, whisk eggs adding a 1/3 cup of coconut mixture into eggs before immediately mixing back into the rest of the coconut mixture; stir to incorporate. You can store uncooked batter in the refrigerator overnight in desired. 

Brush coconut oil onto a skillet warmed over medium heat. Cook each pancake until golden brown sprinkling cinnamon on each pancake before flipping. 

Refrigerate leftover pancakes in an airtight container for up to one week. Reheat leftovers in toaster. 

I enjoy mine topped with a light drizzle of grade A maple syrup with a banana, melding the two together in my mouth. 

Nutritional Information

 

Creamy Guilt-Free Cauliflower Soup

By:  Tara Fuller

This is an absolutely sinful tasting soup that is so low in both calories and fat, you can eat away without the slightest bit of guilt.  

Simple Cauliflower Soup
Recipe was passed to me by my sister and she doesn't know where it's from. If you know, please let us so we can give kudos where due. 

Ingredients

1 Onion

1 Head Cauliflower (Broken into small    

   florets)

1 Potato, peeled & diced

1 Stick of Celery, diced

2 cups Chicken or Vegetable Broth

2 cups milk (I used 1 percent)

3 Garlic Cloves (sliced)

   Dash of Nutmeg

   Salt & Pepper to taste

1) Sauté Onion & Celery for 5 minutes. Stir in Cauliflower, Potato & Garlic & sauté 5 more minutes.

2) Pour in the Chicken Broth, bring to a boil & then reduce heat to low. Simmer 20 minutes or until veggies are tender. Add the milk, stirring well to mix. Season with Nutmeg, Salt & Pepper. Using a handheld blender, blend to a smooth texture. You may also transfer soup into an upright blender such as a Vitamix to smooth.

Sprinkle with Parmesan as a garnish

 Serves 4 at 223 calories                                Serves 6 at 148 calories

Courtesy of Calorie Count

Courtesy of Calorie Count

 

 

 

Cinnamon Spiced Apple Squash Juice

By:  Tara Fuller

Don't drink this because it's good for you, drink it because it's DELICIOUS and perfect for tending a sweet tooth. This juicing recipe posted as "Recipe of the Week" on RebootYourLife is full of all the flavors of autumn while doing the body good.

 
Its rich orange hue is reflective of a high concentration of  beta-carotene, an antioxidant protecting the body from damaging molecules called free radicals, and Vitamin C. Plus just one 8oz serving provides 50 percent RDA of Vitamin E; and cinnamon is shown to help keep blood sugar in check. 

Adapted recipe makes 2 servings

4 cups butternut squash (peeled and cubed)
1-2 large organic Apple  (washed; I like granny)
  dash of cinnamon

Place ingredients in the order listed above into chute of juicer except for cinnamon. When juice is complete, sprinkle with cinnamon and poor over ice. 

Enjoy!

Dirtiest and Cleanest Fruits and Vegetables of 2012

By:  Tara Fuller

An apple a day will keep the doctor away or so the saying goes, but will it?  According to Environmental Working Group (EWG) list of 2012s dirtiest and cleanest fruits and vegetables, that apple better be organic or it may be what sends you to the doctor. Apples topped this year's dirty list with 98 percent of them testing positive for pesticides followed by celery and bell peppers. But it's not all bad, onions, sweet corn and pineapple ranked the cleanest of popular produce tested, meaning they had the least pesticide exposure of fruits and vegetables analyzed, therefore are the safest of conventional produce.

Each year, EWG analyzes pesticide residue testing data from the US Department of Agriculture and Food and Drug Administration to come up with rankings for popular fresh produce items. Their mission isn't to put fear in consumers but rather provide them "the power of information."  Buying organic is expensive and not feasible for all, so having a personal pocket-sized list on hand when shopping provides consumers the power to make the best produce decisions for them, their families and pocketbooks.  

EWG's Shopper's Guide to Pesticides^™

This year's shopper's guide is different from previous years as it has been expanded to include green beans, kale and collard greens as they contain organophosphate insecticides. With so many people juicing and clean eating nowadays, knowing what's in your food is of even greater concern.


EWG believes that by purchasing the most contaminated fruits and vegetables organically a person will significantly lower their pesticide intake. So although it is probably best to always buy organic for our taste buds, body and environment, it's not always financially possible, so print your list now so the next time you are faced with a produce dilemma you have the power to make the best decision for you.  

With so much corn controversy going around, I wonder what many of you think of it making the 15 cleanest foods list?