Whole Food Love

Health. Life. Love.

Breakfast in a Hurry?

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Today’s blog post comes from some experimenting I did last week. I have a little guy that is a VERY picky eater. That being said, I do my best to stay on the WHOLE food side of things.

Yes, there are some places where I just can’t get around buying processed foods (i.e. teething biscuits) and in those cases, I purchase the “best” option. The “best” option is not necessarily something that Mr. C will always eat so I have had to get creative. It’s this creativity that brought me to this week’s recipe blog…

WFL Strawberry Yogurt Blog

Yogurt is a morning staple for my little man, and I had just run out! I had my list set to head the grocery store in the afternoon, but still needed to whip up something fast for breakfast and use what I already had in the kitchen. Think fast…

I have an amazing recipe for a “chocolate pudding” where the base is avocado – sounds weird but really, really tasty. The avocado gives a great consistency with undetectable flavor. That’s when the light bulb went off…

I quickly tossed an avocado into the Nutribullet, added in the strawberries and almond milk and Voila!

The creamy, delicious, smooth, and of course *healthy* “yogurt” was exactly what we needed. It’s excellent for breakfast or a snack + it passed Mr C’s test (and when that happens, you know its good!) Did I mention that its vegetarian, vegan, dairy –free + gluten free? Truly a treat for ALL!

What recipes have you “discovered” by accident? What dish can you whip up when feeling the pressure? Let us know in the comments below.

Live your WHOLE life,

Meg + Shannon

“Everything Free Yogurt” (serves 1 – 2 to Eat Right Away)

½ ripe Avocado, pit and skin removed

1 C Frozen Strawberries (or fruit of your choice)

1/2 – 1 C of Almond Milk

Toss all ingredients into blender. Blend + enjoy!

Option:  Swap whole milk for the almond milk if you are looking for an even creamier texture.  It won’t be dairy free but it will still be delicious!

A Healthy Halloween? Must be Black Magic!

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Black Magic Dark Choc Cups

Growing up I LOVED Halloween! The spooky decorations, the thrill of scary movies, and yes of course the candy too- I loved it all! I used to lag behind my friends and let them trick-or-treat at the houses first, so I could get a full report of the candy selection (wow what a trick-or-treat snob!!). My favorite candies were butterfingers and Reese’s peanut butter cups, and with diligent effort, I’d have a pillowcase full of them by the end of the night!

Halloween memories are a bit different as an adult though! I used to go trick-or-treating with my nieces and had fun watching their excitement when choosing their candy treat. I, on the other hand, always ate too much candy and felt bloated, tired and little groggy (even the into the next morning). And if there was any candy around the house, the torture would continue!

You live and learn! Now I plan on my Halloween being fun AND scary too! But the scary should be reserved for ghosts and haunted houses, not artificial colors, flavors and preservatives found in your typical Halloween candy. I’ve learned that it is possible to still have fun and connect with those childhood memories without the blood-sugar rollercoaster…and next-day candy hangover.

If you have little ones at home, there are ways to monitor your kids’ sugar intake too (check out the Halloween Book Fairy video on our Facebook page)! Consuming too much of the sweet stuff can make our trick-or-treaters more susceptible to colds and the flu due to a compromised immune system. High sugar consumption has been linked to a number of other chronic health issues (diabetes, weight-gain, etc.).  While it’s healthy to treat yourself every so often, you need to make sure you don’t overdo it.

If you’re headed out to (or hosting) a Halloween party, make sure you eat a healthy, filling meal before you leave. Kids will be less likely to candy-binge on a full stomach and, for the adults choosing those Halloween cocktails, it also helps to fill up on a healthy meal beforehand. If you’re hosting the Halloween party, try to avoid giant bowls of candy! Savory roasted pumpkin seeds offer something seasonal and crunchy to nibble on, check out this super easy recipe! If you’re looking for something to satisfy that sweet tooth, try these super decadent, no-bake, dark chocolate, grown-up version of those peanut butter cup favorites I had as a kid.   They are decadent AND healthy? Yep, it must be Black Magic…

Black Magic Dark Choc Cups stitch

Black Magic Dark Chocolate Cups

You’ll need:

½ cup coconut oil, melted

½ cup raw cacao powder

1 Tbsp. brown rice syrup

2 Tbsp. canned coconut milk (check the Asian food aisle)

¼ cup nut butter

2 Tbsp. frozen blueberries (optional)

2 Tbsp. chopped nuts (optional)

large pinch sea salt

small paper candy cups or muffin cups

 

 

Directions:

1. Arrange paper cups on baking pan.

2. In a small bowl, combine the coconut oil and cacao powder until smooth. Then stir in the syrup and coconut milk.  (Note: the coconut milk from a can works best in this recipe since it has a thicker texture than the coconut milk from a carton)

3. Pour a thin layer into the bottom of the paper cups.

4. Freeze for 5 minutes, then remove from freezer and spoon thin layer of nut butter into each one. Add in your (optional) frozen blueberries or nuts.

5. Pour the remaining cacao mixture on top of the nut butter layer and scatter sea salt over.

6. Refrigerate for 30 minutes until set (or if you’re short on time, freeze them).

7. Enjoy the Black Magic Dark Chocolate cups right from the fridge/freezer, beware these will melt at room temp!

 

Here’s to your Happy, Healthier Halloween!

 

Live your WHOLE life,

Shannon + Meg

 

 

Recipe inspired by Sarah Wilson

Making the Most of Your Pumpkin

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WFL Pumpkin Patch Collage

We FINALLY headed to the pumpkin patch for the little man’s first pumpkin picking experience. We are so incredibly lucky to have a wonderful organic farm just 20 minutes away, so we made our way to Suzies Farm for the annual Pumpkin Palooza. The weather was perfect (as it always is in SoCal) and the musical bands were a true delight. It actually began to feel like Fall for the few hours that we were there.

Suzie’s farm is truly a gem, located on the southern fringe of San Diego- it’s an organic sustainable farm, where we literally got to pull our pumpkin from the vine. We opted for a small 3 pounder since we wanted to have the carving experience, but didn’t want to have too much waste from a pumpkin that was only going to be used for decoration.

You know me, I try not to waste ANYTHING, so despite having a small pumpkin, I still wanted to make the most of it by salvaging the seeds. Although my pumpkin seed escapades started off as a way to avoid waste and prepare an easy snack, after a little bit of research, I learned that there are some amazing benefits to these little seeds.

WFL Freshly Baked Pumpkin Seeds 1

PUMPKIN SEED FUN FACTS

  • Whole pumpkin seeds are a home remedy for pinworms and other intestinal parasites.   As the whole seed passes through the digestive tract, the fibrous, insoluble hull gently scours and removes the “unwelcome guest”
  • Pumpkin seeds are higher in protein than most other seeds or nuts
  • A valuable source of Omega-3 Fatty acids
  • “Pepitas” are commercially available pumpkin seeds that have been “de-hulled”

NOW TO THE GOOD STUFF…

Roasting pumpkin seeds is REALLY quite easy and they are also a Beautiful University approved (and encouraged) snack food. Homemade Baked Pumpkin seeds are seasonal, so enjoy them before they’re gone.

WFL Baked Pumpkin Seeds 2

FRESHLY BAKED PUMPKIN SEEDS

Ingredients:

1 – 3 Cups     Fresh Pumpkin Seeds

1 – 2 Tbsp.    Olive Oil or Butter

Sea Salt (to taste)

Instructions:

1.) Preheat oven to 330 degrees (F).

2.) Separate the fresh pumpkin seeds from the pulp.

3.) Rinse seeds in a colander under cold water to remove any remaining pumpkin pulp.

4.) Pat seeds dry with a paper towel. We really want the olive oil/butter to “stick” to the seeds so dry them as much as possible.

5.) Place dried seeds in a bowl and add oil/butter. Mix to coat.

6.) Add Sea Salt to taste and mix to coat.

7.) Spread a single layer of seeds onto baking sheet.

8.) Bake at 330 degrees for 25 – 35 minutes, stirring once, until golden brown.

9.) Let cool. Enjoy!

WFL Freshly Baked Pumpkin Seeds 4

 

*Option to add cinnamon or curry in lieu of salt.

We hope that you enjoy this seasonally delicious recipe and we look forward to seeing you again next week!

Live your WHOLE life,

Meg + Shannon

 

 

 

When Going Blonde Is Better

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WFL Endless Summer Blondie

It’s 10:00pm on a Thursday night, and I’m the only one home.  I already had dinner, took the dog on a run, and finished the laundry.  Don’t get me wrong, there is still a LOT to do (there always is)!  I’m moving to a new house this weekend and still have to pack up the bathrooms and kitchen.  I’m in transition, using plastic silverware and weaving through the maze of boxes to get from one room to another. Thanks to my mother (and Grandpa Jer), I grew up with the phrase “Never put off for tomorrow what you can do today.”  So I know I should keep working…but my brain has only been focused on how badly I want a brownie.  WHAT?!  Yes, a deliciously moist, dense brownie!  Being obsessed with health and wellness does not make me immune to cravings (unfortunately).

Recognizing that I should march back upstairs and tackle the bathroom, I think how much easier it would be after a satisfying brownie boost! I operate on the “Good, Better, Best” system.  It’s one thing to strive for perfection (or the best option), but there are times the best option isn’t available and we all need to be realistic with our health.  The best option for me now would be to muster up the willpower to ignore this craving completely.  Sometimes this tactic works, and I’ll have some carrots or nuts and other times I’ll go through carrots, nuts, crackers, and finally the desired dessert as well.  In these cases I’m eating more food that if I had just given in to the craving…

A good option is the opposite end of the spectrum; tonight it would be baking the ooey -gooey double chocolate Ghirardelli brownies my mom used to make.  These would definitely satisfy my sweet tooth craving, but require an unnecessary expense and impromptu trip to the store. Don’t get me wrong, the Ghirardelli brownies are WONDERFUL but I had a tasty and nutritious salad for dinner, went running, and didn’t wait until 10pm to kill my day with overeating a pan of brownies! Did I mention they have 20 grams of sugar and only 1 gram of protein?!  This ratio pretty much guarantees I will overeat:

1) The high amount of sugar triggers the “go, go, go & more, more, more” response

2) With such a low amount of protein, it will take more to feel full and turn on the “stop eating” switch

WFL The Endless Summer Blondie bake-2

Hmm, so now I’m in search of the Better choice. I don’t have a lot of time or food on hand- did I mention most of my belongings are in boxes scattered throughout the house.  I’m dealing with a half empty pantry! I thumb through some of my dessert recipes, all of which require a long list of ingredients. Then I come across The Endless Summer Blondies recipe.  Perfect- like the idea of an endless summer when in search of the perfect wave.  This time it is the perfect crave...

This recipe

  • Boasts 7 grams of protein per blondie
  • Contains only 12 grams of sugar (compared to 20g!!!!)
  • Is Gluten-free (for anyone with Celiac or gluten sensitivity)
  • Requires less than 10 ingredients
  • Easy cleanup (1 mixing bowl + 1 wooden spoon)
  • Produces moist, chocolatey brownies that will silence your craving but won’t negate those healthy choices you’ve made today!

 

WFL The Endless Summer Blondies burlap

 

The ENDLESS SUMMER BLONDIEs (Chocolate chip Brownies)

Ingredients:

1 cup almond butter

1 egg

½ tsp. sea salt

½ cup organic sugar

½ tsp. baking soda

½ tsp. pure vanilla extract

½ cup dark chocolate chips

topping: crushed walnuts

other optional toppings: sea salt, silvered almonds, pecans, semisweet chocolate chips….the options are endless!

Instructions:

  1. Preheat oven to 350 degrees, and line an 8×8 pan with parchment paper.
  2. In a medium bowl, mix all ingredients (except for optional toppings).
  3. Pour batter into parchment-lined pan, smooth top with a wooden spoon and top with crushed walnuts (you can crush your own walnuts using a spoon and plastic bag).
  4. Bake blondies until golden brown, about 25 minutes.
  5. Remove from oven and cool for about 10 minutes.
  6. To serve, lift parchment paper out of pan (leaves it clean), cut into 8 squares and enjoy!

Note: The Endless Summer Blondies will last for a couple days in an airtight container on the counter (mine are usually eaten sooner!).  They also taste great refrigerated or as a frozen treat.  Enjoy your indulgence, guilt-free!  Life is all about compromise, so strive for the best and be satisfied with the better.

Live your WHOLE life,

 

Shannon & Meg

 

Ho-Hum Hummus? Try this Spinach Twist

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Whole Food Love Raw Spinach Hummus 5

Thanks so much for joining us for our first video blog!  We are excited to bring you one of the quickest, easiest, and HEALTHIEST recipes for homemade spinach hummus.

One of the reasons that I LOVE this recipe is that I can literally make it in less than 5 minutes. I have made it a few minutes before running out the door for a girls night in and have also made it moments before we had friends over for dinner.

It’s also great for dipping veggies and using as a spread on sandwiches and wraps.  We will keep this post short and sweet so that you can enjoy the video below!

Whole Food Love Raw Spinach Hummus

RAW SPINACH HUMMUS

2 (15.5 oz) cans of no-salt-added chickpeas (garbazo beans), drained and rinsed

2 Garlic cloves, crushed and minced

½ Cup water

1 – 2 Heaping Tablespoons Tahini (sesame seed paste)

3 Tablespoons freshly squeezed lemon juice

2 Tablespoons EVOO

¾ teaspoon salt

¼ teaspoon black pepper

2 Cups Spinach

 

STEP 1: Crush garlic cloves and let sit.

STEP 2: Place beans in food processor or blender , pulse 8 times.

STEP 3: Add ½ Cup water, garlic, Tahini, lemon juice, EVOO, salt, and pepper; blend until smooth.

STEP 4: Add spinach and blend until desired consistency reached.

STEP5: Enjoy!

 

 

WFL Raw Spinach Hummus 6

 

Let us know how this compares to your store bought hummus and leave a comment.

Live your WHOLE life!

Meg & Shannon

 

The BEST Low-Cal Drink I Ever Had!

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Thank you so much for joining us here!  We are so incredibly excited to have you with us to launch our site!  Whole Food Love is the dream of two sisters who have always had a passion for health, but took a few detours, before ultimately finding the right path, which allowed us to pursue health education, cooking, research, and counseling full time.

What will I find in this blog and why should I read it? 

We look forward to sharing our triumphs and struggles with trying to prepare and eat healthy delicious food (Oh yes – and also getting our family to eat this way.)  We also look forward to bringing you amazing recipes for dinners (and of course desserts will be included), juicing, smoothies, cooking tips, health education, money saving tips at the grocery store and even some organizing and scheduling ideas.

Eating clean healthy food takes time, but with the right amount of planning and prep, it can become fun instead of daunting – when you start BASIC.  In honor of this being our first blog post, we wanted to start with THE MOST BASIC of the basic…WATER.

So how is water the best low-cal drink I ever had?  Well, after adding a few things to my glass, it is ultimately a pitcher of homemade Lemon Mint Spa Water that changed the entire trajectory of my life.

We all know that water is good for us, that we should drink more and that H2O contributes to

  • Better Skin
  • Better Hydration of the cells and myofascial tissue
  • Increased efficiency of our organs

But what are some other reasons, how much should we drink, and what can we do when do when it is difficult to drink as much water as we need, Oh and HOW did this low cal drink of water change my life?

Well, let me take you back to the day that the idea of Whole Food Love began…

My sister Shannon and I had just recently been introduced to Masuru Emoto’s Hidden Messages in Water.  A book with beautiful pictures that documents how water exposed to loving and kind thoughts crystallize completely differently than water exposed to a hateful or negative atmosphere.  The water exposed to the caring environments crystallizes in beautiful and symmetrical snowflakes – truly beautiful to see. The water that is exposed to negativity crystallizes into shapeless and irregular forms.

Emoto HMW  Emoto Snowflakes

All of this talk of water got us a little bit thirsty and instead of turning to plain  water, we decided to make a pitcher of Lemon Mint Spa Water.  (See recipe below).

An interesting fact about water and how much your body needs it – Human embryos are 95% water, newborns are 75% water, and most elderly people are 50% water!  So please, try to get your daily intake.  A good rule of thumb is to try drinking at least as many ounces of water as ½ your body weight in lbs.

Example:  If you are 150 lbs. you should make it a goal to drink at least 75 oz of water per day.

Maybe it was all the good vibes coming from the Lemon Mint Spa Water, but, WOW did we get inspired!   We both had passions for fitness, food, and the link between nutrition and health.   (We also both have a passion for saving money but we will save that for another post!)

We had both previously worked in hectic high stress jobs – the life of CPA’s – that did not leave a lot of time for preparing food at home and knew that it was time for a change.  We decided that the combination of Shannon’s nutritional training and food preparation expertise + my ability to organize and plan could be developed into a streamlined program and thus the idea of WHOLE FOOD LOVE was born.

After research, seminars, kitchen experiments, we have discovered, tweaked, and created the most delicious, healthy, and nutrient dense meals (and did I mention desserts) that can be prepared for you and your family.

So make yourself a pitcher of Lemon Mint Spa Water, curl up with a good book or visit with a close friend, and make a positive decision that will change the trajectory of YOUR life!

Share your decision with us in the comment section below!

 

Live your WHOLE life!

Meg & Shannon

 

LEMON MINT SPA WATER

6 Cups of chilled mineral/spring water

8 slices of thinly sliced cucumber

4 thin slices of lemon

4 thin slices of lime

4 sprigs of fresh mint (crushed)

2 sprigs of fresh rosemary (crushed)

 

Combine all ingredients and chill for at least 2 hours.   Pour over ice and enjoy!