I'm always trying my best to satisfy my sweet cravings with healthier options. The maple syrup content is pretty low in this recipe and is combined with other naturally sweet ingredients to make these cookies totally hit the spot! This is a recipe I adapted from the book, Clean Food, by Terry Walters. They are SO yummy, chewy, tasty and delicious! You gotta try-
I just got in from watching the thought provoking panel discussion at Princeton University on The Politics of Yoga. The panel of experts included: 
It's simple: digestion is the key to good health. Good digestion is absolutely essential for optimal assimilation of the nutrients that we take in with our food. We Americans tend to think of eating food as fueling up and filling up, instead of what the act truly is- the taking in of the nutrients from which all future cells will be made. And those cells, of course, make up every single organ and system in the body.If you think about fermentation at all, you probably think about alcohol. But there are many other kinds of fermented foods such as yogurt out there. Foods that are labeled “pickled” are also fermented foods. Fermented food uses microorganisms to convert sugars into lactic acid, creating a signature sour taste.That sour taste which many people may find unfamiliar should not be equated with unhealthy or expired. In fact, including fermented foods in your diet a few times a week or more could be beneficial for your health.
Fermented foods include:
What is TOFU?
Tofu, also known as bean curd and soy cheese, is a mild-tasting product made by curdling soymilk with a coagulant and pressing the curds into a block. There are several different forms of tofu. The most common are soft, firm, extra firm, and silken. Soft tofu is good in recipes calling for blended tofu, or to crumble over salads. Firm and extra firm tofu can be cut into cubes or slices and added to stir-fried vegetables or cooked on the grill. Silken tofu has a custard-like texture. It works well in smoothies and cream pies. There are also a number of pre-cooked tofu products on the market. Tofu can be used in both savory and sweet dishes because of its ability to take on other flavors. By itself, it's pretty bland, so marinade away!
How it’s made: By curdling fresh hot soymilk with a coagulant.
How it’s sold: It comes in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist.
Appearance: White, smooth, and wet.
Consistency: Soft, smooth and spongy.
Flavor: Has hardly any taste on its own, but when added to recipes, takes on the flavor of whatever you're making.
Ideas for Using Tofu:
1. Marinated. Slice the firm tofu in 1/2 x 1" pieces, marinate in soy sauce 5 minutes, then fry both sides til crispy. Kids love this, and you can toss the pieces into pasta, rice, casseroles, stir fries etc.
2. Spiced. For more adult tastes, add spices like ginger, cumin, etc to the marinade, OR use a spicy marinade, then stir fry with veggies OR add an Indian or Oriental spiced sauce. Serve with rice or noodles.
3. Baked or broiled. Cut tofu in 1/2" slices, or in 1" sticks or fingers, marinate and bake or broil. Serve with a grain and vegetables or salad.
4. Crispy. After marinating tofu slices, sprinkle with nutritional yeast, then fry, to give it a cheesy, crispy crust.
5. Raw. Add raw sliced tofu to any cooked veggie dish, or sauce, and it'll soak up the flavors. Tofu goes well with stir fried greens, especially if you throw in a few spices, like cumin, turmeric, ginger, or garlic.
Benefits of Tofu
Nutritionally speaking, both tofu is an excellent sources of a variety of nutrients. It contains muscle-building soy protein, which has numerous health benefits. It does have some fat, mainly in the form of unsaturated fat and is cholesterol free. It is low in sodium, unless soy sauce or other salty ingredients are added. Tofu can be a good source of calcium and iron.
Storing Tofu
Tofu is perishable and should be kept refrigerated, unless it is in an unopened aseptic package. Once a tofu package is opened, leftovers should be covered with fresh water for storage and the water should be changed daily. Silken tofu does not need to be covered with water, but should be kept refrigerated. Keep in mind, for many recipes, you may need to squeeze out the water, well, from firm or extra-firm tofu so that it’s able to absorb the flavors of the marinade.
Simple Tofu Recipe:
Tofu can be a little strange if you’re not familiar with using it in the kitchen. Always remember to use the Internet for quick and simple recipe ideas (or how-to’s) with tofu. You’ll be surprised at how delicious and how easy it is to incorporate into your existing meals! Try the ideas above or this one below.
Sweet & Spicy Tofu Nuggets
These little tofu nuggets are baked in a sweet and spicy sauce for a delectable dish.
Ingredients:
1 block firm or extra firm tofu, cubed
3 tbsp soy sauce
3 tbsp maple syrup
3 tbsp barbecue sauce
2 tbsp ketchup
2 tsp apple cider vinegar
2 tsp hot sauce
Preparation:
In a baking dish, whisk together all ingredients and add tofu, coating well. Marinate at least one hour. Bake at 375 degreed for 35 minutes, tossing occasionally to bake tofu evenly.
...dairy-free milkshake that is! My chocolate banana milkshake is packed with protein and calcium from the almond butter and milk, while loaded with fiber and omega-3's from the chia seeds and flaxseeds. The organic raw cacao powder, which is a superfood, contains a rich supply of antioxidants, fiber, magnesium and iron, all while having a rich, chocolaty taste! The bananas provide potassium while helping to normalize the movement through your digestive tract (your elimination, teehee!). So, this frozen treat is not only ridiculously yummy, but totally nutritious as well! If cow’s milk is present in your diet and you’d like to use it in this recipe, go for it (as long as it’s organic). You can also experiment with other types of dairy-free milks such as hemp milk, oat milk, rice milk, etc.
Ingredients:
1 banana
1 frozen banana
1 1/2 - 2 cups unsweetened almond milk
1 tsp almond butter
1 - 2 tbsp organic raw cacao powder (go easy if it's your first time with just 1 tbsp)
1 tsp ground flaxseeds (optional)
1 tbsp chia seeds
few drops of vanilla extract
I love adding a teaspoon of spirulina to this shake to make it "green" and more nutritious. This of course gives it a little difference in color, but if you're cool with that then I'd say go for it!
Directions: Place all ingredients into a blender, blend until smooth. Enjoy!!
Benefits of Cacao Powder:
Cacao powder is one of the most vital super food to have in your home. A sweet and dense powder, it can be added as an ingredient to many recipes ranging from homemade cakes to milkshakes. It is a remarkable source of essential vitamins like vitamin A, B, C and D additionally it is comprised of various minerals such as magnesium, sodium and zinc. Cacao also positively effects the production of phenylethylamine, a chemical that is produced when a person experiences feelings of love. It is an awesome source of anti-oxidants, compounds called Flavonols that help the body to produce nitric oxide, a compound essential for proper heart function.
Here in the Northeast, many (if not most) of us are vitamin D deficient. Unfortunately, we spend most of our days indoors (especially during the Winter months!) at the office, in our homes, our cars, etc. Or, when we are outside on a bright sun-shineny day we lather up with sunblock, enabling ourselves to absorb the benefits of the sun's delicious rays with this precious vitamin!
Health Benefits of Vitamin D:
There are many reasons to step out into the suns beautiful rays and stock up on foods containing vitamin D. Health benefits of the vitamin include:
The prevention of chronic diseases such as many forms of cancer, osteoporosis, diabetes, heart disease, hypertension.
The protection and lubrication of your bones, teeth and hair.
The regulation of cellular growth and healthy cell activity
Overall reduction of the inflammatory response, a condition known to cause many chronic diseases, from cancer to diabetes to obesity.
Protection against adult osteoporosis
Reduction in the risk of breast cancer in perimenopausal women
How to Prevent Vitamin D Deficiency:
Usually the best way to protect yourself from any deficiency is to build your health from the bottom up and let your body balance itself. I always encourage starting with nutrition first, targeting the foods that you consume on a daily basis along with your lifestyle routines. Here are a few recommendations to prevent vitamin D deficiency:
Check your levels.
Schedule a blood test then review the results of your vitamin D levels with your doctor. A vitamin D deficiency can lead to many different problems, so it's something that you want to target and start working towards improving if your levels are low.
Let the sun shine on you!
Allow yourself limited, unprotected sun exposure in the early morning and late afternoon (no more than 15 minutes for light-skinned individuals, 40 minutes for darker skin) — particularly between May and September if you live in anywhere higher than about 35–40° latitude. (See the World Atlas to check out your latitude!)
Eat a diet rich in whole foods.
Dried shitake and button mushrooms are surprisingly high in vitamin D. Be sure to find mushrooms that have been dried in the sun in order to extract the benefits. Cod liver oil is super-rich in sunlight vitamin D, as well as rich in omega-3 fatty acids. If you can stomach its aroma and terrible taste (HA!), it's a fantastically healthy oil to incorporate into your diet for bone health, brain function and vitamin D. You can find flavored ones that are definitely a lot more tolerable, you can barely taste it when added to your favorite shake! Nutrient-dense, fatty fish like mackerel and sardines are good sources of vitamin D. Eggs are a good source of vitamin D if you eat them. Fortified organic milk and other dairy products, and some organ meats (like liver) are also reasonably good natural sources of D. Please be sure your meat/eggs and dairy are organic and free-range. If the animals had the ability to graze out in the sun, they were absorbing sunlight and all of its vitamin D! Because vitamin D is still somewhat of a mystery, we’re not sure which co-factors are important for its absorption, but we can guess they are most fully present in wholesome foods.
Take a supplement, for peace of mind.
Take a vitamin D3 supplement to be safe. Nowadays vitamin D3 supplements are widely recognized as the superior, more bio-ready form for use in the body. How much you need really depends on your particular needs, so testing is really the best way to go for most people. If you are in need of a good supplement, feel free to contact me because I sell Metagenics, high quality nutraceuticals.
And keep in mind that in the end, optimal health is never about just one thing. Vitamin D is just one component of an ever-changing picture — your health is a work in progress that needs your consistent attention and support. It may turn out that vitamin D is the key everyone’s been looking for, or more likely an important part of a far greater whole-health picture. But what matters most is how you feel and what works for you. I encourage you to investigate your personal vitamin D level with your medical practitioner as part of a comprehensive approach to your whole health.
If you are a vegetarian or don’t eat fish, you can still get the same benefits by taking a high quality vitamin D supplement or make sure to get plenty of sun on a daily basis. Being a dairy free-vegetarian, I personally make sure to get at least 10-15 minutes of direct sunlight during the warmer months. Eggs are the only animal product that I still consume (for health reasons), so I am able to obtain vitamin D from my organic, free-range eggs. I also take a high quality vitamin D3 supplement from Metagenics (please contact me if you're interested).
It was a sunny day last July and I was lazily strolling down Monmouth St. in my lovely little town, Red Bank when I looked up and spotted his frizzy hair from across the street...David Wolfe! I darted across the street and approached him with my biggest smile and open arms and he excitedly reacted the same! Out of ALL of the incredible health and wellness experts from around the world that spoke at my school back in 2009 at the Institute for Integrative Nutrition, David Wolfe was my absolute favorite. He's considered one of the world's top authorities on natural health, herbalism, chocolate and organic superfoods. I had the pleasure of speaking with him for a few moments that day then we shook hands and bowed towards the light within each other with a namaste. His positive energy was permeating and left me all shook up (in a great way) for hours after being in his presence. David Wolfe truly is incredible! Below is his explanation of superfoods and a list of the top 10.
