Crio Bru & Califia

Crio is one of my favorite things and is a STAPLE in my life right now! Not only is it full of antioxidants and low-cal, but it is just absolutely delicious.  It is so nice to have something to drink that is not soda or a sugary juice. Here are the facts when it comes to a generous cup of Crio and what I add to make it delicious:

12oz Cavalla Crio = 20 cal

2 oz Califia* Vanilla almond milk = 12.5 cal

2 scoops of stevia extract = 0 cal

1 tsp of cinnamon optional

*Califia is a great brand for almond milk- it has very few additives and is creamy and delicious. There are four different kinds that blend well with Crio depending on your personal preference:

Vanilla Almond Milk - 2oz = 12.5 calories 

Unsweetened Almond Milk- 2oz= 10 calories

Chocolate Coconut Almond Milk- 2oz = 25 calories

Coconut Almond Milk - 2oz = 12.5 calories

Even if you have two big glasses of this Crio concoction a day, you are only consuming 65-75 calories TOTAL

For any information, directions, health benefits, and recipe ideas you can visit www.criobru.com- but below I've listed how I make it.

I finally broke down and bought a "Crio-maker" aka a coffee maker because it brews a large amount very quickly with very little clean up. I have a 12-cup maker. You can buy a 10 cup, 5 cup, 4 cup, etc. they are very cheap on amazon and make it very easy. You need to get A GOLD FILTER to put inside the Crio maker and you fill it with the Crio flavor of your choice about 3/4 of the way full (do not fill too high or it will spill over.) I like the Cavalla Crio flavor the best.

Then fill up the water in the back and press on- it's pretty simple

If you end up making more than you can drink...which happens... I usually pour the extra into an empty califia jar (you can take the wrapping off of those bottles pictured above and they are nice clear plastic bottles) and I put it just plain in the refrigerator.

Or I like to fill up my ice cube trays with the left over Crio and freeze them.  Then when it's a hot day outside I put my Crio cubes in a mug and pour the cold Crio over it, add a little organic stevia and some vanilla almond milk and it is SO DELICIOUS and SO REFRESHING mmhhhh it tastes like a milkshake!

Antioxidant Rich Fudge

My friend Judy taught me how to make this the other day and I was blown away... it is a perfect snack to keep in the fridge for when you need a little "pick me up". And she swears that it is "good for you"!

Antioxidant Rich "Fudge"

1 c. coconut oil

1/2 c. honey

1/2 c. cocoa
1/3 c. almond butter (give or take a little depending on your taste)

4 tsp vanilla

Splash coconut milk (that is what the recipe says, i used about 2 tbsp.)

 Melt the coconut oil, then add the other ingredients, stir... it is that easy - pour it into a waxed/or parchment paper lined pan, then refrigerate until it sets. You need to keep it refrigerated because as you might already know coconut oil is not very stable, (it melts at a pretty low temperature). 
     I used one bowl, one spoon and one measuring cup. it is pretty simple and easy to make. 

     I made this with my friend and enjoyed it, but My imagination went wild as I thought about all the "healthy additions" that I could add.  The first thing I added was chopped almonds and dried blueberries,  that was so tasty...

However, the options are limitless! Here are some of the things that i came up with that you could stir in:

dried blueberries

dried cherries

chopped dates 
shredded coconut

pumpkin seeds

chopped almonds

chopped pistachios

cocoa nibs

You can buy Crio nibs from the "Criobru" website here http://www.criobru.com/crio-nibs/. They are a great addition to baked goods or even smoothies.  I bought the pistachios and almonds from Costco, and the other items from your local store (Whole-foods, Trader Joe's, Sprouts etc)! I would love to hear other ideas of things you decide to throw in your batch of all-natural antioxidant "fudge". 

                  Very natural, Very delicious, Very easy -  
                  I need to quit looking at this picture ... :) 

Hu Kitchen

Spring Break 2014- New York City

While in New York over spring break, my sweet husband was in charge of picking an evening restaurant for each night we were there. He took the assignment very seriously!  He googled the "Top 10" healthiest restaurants in New York and Hu Kitchen is one that came up.  He forwarded me the menu and I got VERY excited.  I then forwarded it to my girls and we all started to anticipate the trip! Although Hu sounds like some sort of asian restaurant, it is not.

Their slogan is: "Hu Kitchen: Get Back to Human" meaning get back to feeding our bodies things that it can actually use to help our bodies function, not just to make us feel full.

And this is a little about their story: (this is taken from their website)

"We were frustrated with the food options available today. We were even more frustrated with the half-truths that many in the food industry were peddling. It’s one thing to sell adulterated, highly-processed foods; it’s another thing entirely to hijack words like “healthy” and “natural” in order to sell them. These words used to mean something. It’s time to take them back.

So we created Hu Kitchen. We’re new to this. Our backgrounds are diverse, but we all share the same goal: to change the way modern human beings eat; to create a food brand that doesn't compromise quality and that never, ever lies to people."  

So back to me talking, go to their website hukitchen.com and read more - read about their seven "pillars" to help explain what they are doing and why.  We absolutely fell in love with the food and environment and went back there SEVERAL times while in New York! It was so delicious!   It has such amazing options for breakfast, lunch, or dinner.  Just to give you an idea of how great it was, here are a few pictures!

This picture is of the breakfast "sundaes" with berries/gluten free granola/seeds and nuts butters. Not to mention any and all smoothies - lots of greens and natural fresh ingredients. You could pick these out at the "mashbar." Here are a few examples from the menu:  Orchard Apple-org apple, housemade almond butter, org toasted coconut, cinnamon.  The Bonito- housemade almond butter , org raw grain-free granola, vanilla cashew cream, kiwi...or the  Pina Lada- pineapple, org coconut cream, maple walnut, org puffed quinoua.

Here is the chicken soup. It was just like we would have made at home.  The weather was cold while we were there and the soup tasted fantastic.

We didn't get too many pictures of the food because we ate it instead of photographing it.  You might notice that all of the plates are "licked clean".

This was their version of french toast with cashew creme and blueberries.  

This is my daughter Jennifer - she looks really happy.  She is a busy mother of four little ones (they were not with us, she was loving the vacation).  Jennifer wanted to eat there all day every day, wanted to move in next door.  The best line of the day was when my friend Patty said, "Jennifer is not going home, she is going to move in next door and just blog about HU kitchen for the rest of her life".  LOL!!!  We were happy with the restaurant and the idea of this was super funny!

This picture shows some more of the packaged items that you can purchase at Hu.  One of our favorite things was the Almond Granola (pictured above on the right.) 

My daughters recreated the recipe and we have made it several times since! Enjoy! 

Almond Nut Granola

1/2 cup Coconut Oil melted

1/2 cup maple syrup

1/3 cup coconut sugar

2 tsp vanilla

1/2 tsp salt

3/4 cup almond butter or 1 cup

1/2 ground flax

5 cups gluten free oats

1/2 cup chopped almonds

Mix all wet ingredients plus almond butter until smooth. Mix dry ingredients together and then add to wet ingredients. Stir well. Cook at 275 for 35 minutes. We like to under-cook it!

There are a few ways to compliment a restaurant.  one is to return, which we did, two is to want to move next door and eat there every day, three is to want to write a blog about it.  But the best compliment of all was to serve up healthy delicious food and have a big family group laughing and joking and being really happy with their food and enjoying the time spent together.

So I say - Who is for Hu?  Look up the menu and read it -  hukitchen.com  - then when you go to New York go there, eat there...  After that... figure out how to get one of these in your town!

-Shannon

Healthy Not Hungry- Cooking Class

In the cooking class held last week, we demonstrated some great "JJ" approved recipes that are delicious and filling. We talked about the 7 foods that commonly cause inflammation in the body; corn, gluten, dairy, soy, peanuts, sugar, and eggs. To make the transition away from these foods easier, we've pooled our favorite recipes that are on the plan. 

Susie’s Chili-

As with any recipe, you can look at the ingredients and then adapt to what you have on hand or what you like.  I made this yesterday and didn't have her exact ingredients. I browned the hamburger with garlic then added onions and cabbage - I had mushrooms and celery - after I added the tomatoes and some water i added a sweet potato and a can of pinto bins and a can of black beans.  This recipe is a guideline- you can work your own magic.

2 cans tri-bean blend (or any cans of beans that you might have in your pantry- black, kidney or pinto)
2 cans organic tomato’s

1 can of salsa (mild) (i forgot to use salsa - you can do it with or without - it is a good way to season is and "heat" it up if you want)
1 mirepoix  chopped celery/carrot/onion mixture (this is a blend of chopped vegetables that is sold at   Trader Joe's- or you can chopped any variation of celery, carrots and onions)

1 bag of grass fed angus beef - (this is a hamburger package that susie bought at Trader Joe's- look for a good high quality protein)

1 bag of tri color frozen peppers- (this is available at TJ's or you can chop any variation of peppers)

1 bag of kale/Brussel sprout/broccoli/cabbage mix- (again available in the produce section of TJ's- or you can chop any mixture of these items yourself - put in the things you like - leave out the things you don't like - the bags make it very convenient).

spices:

2 tsp cumin

2 tsp everyday seasoning

fresh minced garlic as needed

Simmer ingredients in pot for 30 minutes.

Here is a another tip - Penzy's spices - Turkish Blend - it is a good all purpose soup/chilli blend.

Shannon's "Mushu"

1 head of green cabbage (small) chopped - (you can buy pre-chopped cabbage at TJ's)
¼ head of purple cabbage chopped
1 cup shredded carrots - (you can buy pre-shredded or shred yourself)
1 onion cut in long thin slices (like a japanese stir-fry- to match the shape of your cabbage)
2 peppers sliced length wise (optional)
celery sliced in long thin slices (optional)
          YOU CAN CHOOSE TO USE WHAT YOU HAVE ON HAND AND WHAT YOU LIKE

2/3 chicken breasts (shredded after cooked) I like to buy chicken with the bone and bake it for 45 minutes with a few herbs and/or spices then take the skin off and take it off the bone and slice it or shred it and then add it to the dish (or any dish or salad for that matter).  or you can cook the chicken any way that you like...

1-Sautee veggies in coconut oil

2-Add chicken, serve  over brown rice or wrap in a paleo wrap

(JUSTINS") order online AMAZON!  these are so delicious. This is an add on item so you can get it free shipping if you are ordering stuff anyways!

Drizzle coconut aminos (see picture above, you can order this on amazon or buy it at whole foods.)

Serve warm- my family loved this.  I am going to make it once a week...

Grilled Ginger-Sesame Chicken Salad-

Marinade/dressing

¼ cup coconut aminos 

3 tbs fresh ginger, peeled and finely chopped

¼ cup olive oil

¼ cup sesame oil

1 tsp kosher salt

2 large chicken breasts boneless and skinless (can use equivalent in tenderloins)

1/3 cup red wine vinegar

Salad-

1lb Napa cabbage very thinly sliced

2 Carrots, grated

3 green onions, thinly sliced

2/3 cup freshly cut cilantro leaves, coarsely chopped

1 ½ cup slivered almonds, toasted

1 tsp white sesame seeds, toasted

1 tsp black sesame seeds, toasted

Whisk together the coconut aminos, ginger, olive oil, sesame oil,  and salt to make the marinade. Peel and finely chop or grate the ginger.

Add 3-4 TBSP of the marinade to the chicken in a gallon freezer bag and let

marinade at least 30 minutes

Dressing: To the reserved marinade, add in the ¼ cup red wine vinegar, now we have the dressing.

Combine salad ingredients (veggies) in a large bowl

When ready, pour the chicken and it’s juices into a large frying pan and cook for about 4 minutes on each side on medium- high heat (covered)

Add chicken to the salad, dress and toss.

Delish!

         Health Benefits of CABBAGE

        I wanted to point out that all three of these recipes include cabbage in some way, which PHD and author of 150 Healthiest foods on Earth Jonny Bowden states is: "The most important vegetable in the world from the point of view of nutritional benefits and cancer-fighting abilities."  He goes on to explain that it not only prevents breast and prostate cancer, but cabbage also provides calcium, magnesium, potassium, vitamin c, vitamin k, fiber, beta carotene, and eye-healthy carotenoids, lutein and zeaxanthin which are all essential for the body. Not to mention, cabbage is full of antioxidants that will get rid of free-radicals throughout the body.   This is making me want to go eat cabbage...

This is a fun picture my daughter Annabelle took yesterday of our garden picking!
Can't wait to use these veggies for dinner!

xoxo- Shannon

Butternut Squash Delight

Squash is a wonderful winter vegetable that is abundant this time of year. Not only is it delicious, but it has high-fiber, low calories, and essential nutrients!
One of the biggest problems I know we all have is...okay I bought it..what do I do next?  Let me take you through a tasty, easy, and quick way to incorporate squash into your diet.  You can buy one from the grocery store and cut it into chunks (with your husbands chain saw)...
OR

 Buy pre-chopped organic squash (mine is from Costco
which you can find in the refrigerated produce section.)

Pour the squash onto a cookie sheet.  Drizzle with olive oil.
Add salt, pepper and cumin.
You could be finished here and put it in the oven.

Or.... you can keep adding by sprinkling chopped red onions into the mix:

And you can even add some finely chopped apples! (Really a delicious touch)

Next, place the tray in the oven at 350º Fahrenheit.
 (I used 300º on convection) for around 45 minutes.

  

It really depends on how you like it.
 If you take it out after 45 minutes... it will be great and look like this:

Or....you can leave it in a little longer and the oil carmelizes with all the other ingredients making it taste very sweet.

What? The next day roasted vegetable salad!  Delicious!

Squash is a powerhouse health food that can help build your immune system during the long winter months... And with this easy way of cooking it, you can enjoy it throughout the holidays with no stress.  

One cup of Butternut squash Roasted in 1 tbsp Olive Oil = 122 calories

By the way - Cumin is said to decrease allergy symptoms and reduce heartburn, improve digestion and is a good source of iron, magnesium and calcium... 

( p.h.d. jonny boden- 150 healthiest foods on earth).

Figs, Figs, Figs!

A few years ago, after remodeling my house and yard, I realized that instead of planting more ornamental trees I wanted fruit trees.  I looked around at my friend's yards and fell in love with the large, beautifully shaped leaves on the majestic fig tree. I decided to plant a fig tree of my

own in a special spot in my yard.  Whenever I see the tree it always makes me smile.  Since it takes a few years for trees to start yielding fruit, last year was actually the first year that I started to see prolific progress in the production of fruit from my new favorite tree.  I gave most of the figs away... saying that I didn’t really like figs and mostly just appreciated the tree for its beauty– I hate to admit that we wasted a lot of them in the past…  However, this year has been a different story – with focusing on eating healthier and enjoying things from the earth, and the fact that my daughter gave me a food dryer for my birthday, I decided to dry my apples and figs – WOW!!!!  They tasted soooooooooooo good – I keep drying and drying... and my children and friends keep eating.  Then my daughter told me about how nutritious figs are… and now I am trying to find a spot for another tree!!!  LOL! 

It makes me so happy to have the tree – thank you to my daughter for giving me such a thoughtful gift for my birthday (the dehydrator that is now in use 24/7)  and to my brainiac daughter for discovering for us the health benefits of eating figs…

Here are just a few:

Calcium Rich- Figs are an excellent source of calcium, which supports bone health and growth, and diminishes one's chances of developing osteoporosis. According to the book 150 Healthiest Foods on Earth, "a mere six figs give you 82 mg of calcium and 34mg of magnesium…which is more than three times the amount in a glass of orange juice."

Excellent Potassium Content- Potassium not only helps to lower high blood pressure, but it can blunt the effects of sodium intake. According to 150 Healthiest Foods on Earth, “people who eat potassium- rich foods like figs, have lower rates of heart disease and stroke.”

Fiber High-  According to 150 Healthiest Foods on Earth,  “Research from Harvard University has shown that men with the highest dietary fiber intake had a 40% reduction in heart attacks compared to men eating the least fiber.”  The PHD Jonny Bowden continues, stating: “High- fiber diets have also been shown to be associated with better blood sugar control and with much better weight control.”

Good Source of Iron-  According to livestrong.com,  “A 1/2-cup serving of dried figs contains 1.5 mg of iron. Iron is an essential mineral needed to help transport oxygen in your blood. Without enough iron in your diet, delivery of oxygen to your cells decreases, causing you to feel tired and weak and more susceptible to infection.”

While I have been dehydrating my figs and just eating them by the handful, you can find dried figs at your local grocery store.  The images below show the before and after of the dehydration process:

I love this way of eating figs!  If you have any fig recipes that you love, send me an email at shannon@shannonmymom.com!  I would love to see and try new ways to eat these wholesome fruits.

-Shannon

Easy Red Lentil Soup

One of our favorite recipes is from my good friend Byron Elton. It fits right in with the J.J. Virgin way of eating and is so delicious! Here's the recipe:

Serves 8

• 2 cups of red lentils, rinsed

• 8 cups of water or vegetable stock

• 1 large onion, diced

• 3 tablespoons olive oil

• 4 cloves of garlic, peeled and minced

• 2 stalks of celery, finely chopped

• 2 carrots, finely chopped

• 1 tsp each of ground cumin, turmeric & paprika

• Sea salt and pepper to taste

• Avocado and fresh lemon juice for garnish

Directions:

1. Wash lentils. Combine them with water or stock and bring to a boil. Turn down the heat

and simmer until lentils are tender. Seasonwith sea salt and pepper to taste. I like to use

four cups of water and four cups of vegetable stock.

2. Meanwhile, saute the onion, garlic, celery and carrots in the olive oil over a low heat until

transparent. Add the spices, stir thoroughly and add mixture to the lentils.

3. Add fresh lemon juice and avocado chunks just before serving.

4. Garnish with parsley, paprika and yogurt, if desired.

5. Say a blessing on the food and remember to credit Byron for the recipe