Cinnamon Goat Cheese Stuffed Dates

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Okay, so this is more of a concept than a recipe since it’s so simple, but it’s a darn good concept at that! Vaguely reminiscent of a cinnamon roll (Andrew says my imagination was stretching on that one… maaaybe I just really wanted a cinnamon roll), this sweet treat is easy to whip up by the army-full. Just be careful, dates are only of the most sugar-filled fruits you can eat– about 5 grams of sugar per date. And trust me, it would be easy to go wild with these. These sweet, creamy, spicy bites were part of my post-workout routine a couple of days ago (the other part included a big ol’ hunk of grass-fed sirloin, ohhh yeahhhh), and they hit the spot perfectly. The slightly sour, creamy bite of the goat cheese pairs perfectly with the cloyingly sweet dates, and the cinnamon brings both flavors together perfectly for an addictive, small snack, appetizer or dessert. By the way, have you noticed a theme in the recipes lately? Lots of goat cheese… LOTS O’ GOAT CHEESE. Our fridge and freezer has been filled with it lately, because a friend of Andrew’s went out to a local goat farm and brought us back several tubs. I’m not complaining though, the stuff is amazingly fresh (straight from the source is always the best tasting!), and the exact consistency of ricotta but without the lactose and casein. Plus a lot of good stuff, like calcium. So, hang with me on the goat cheese recipes, I promise they will run out… eventually.

Cinnamon Goat Cheese Stuffed Dates

  • 4 pitted dates
  • 1/4 cup soft goat cheese (like Chev)
  • cinnamon for dusting
  1. Using about 1 tbsp of goat cheese per date, use a butter knife to stuff the dates with the goat cheese.
  2. Dust the stuffed dates with cinnamon, or you can alternatively mix the cinnamon into the goat cheese prior to stuffing the dates.
  3. That’s it.

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Sodium (Na) (Let’s Not Be Salty)

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Sodium (Na) (Let’s Not Be Salty)

The all too famous Sodium – not to be mistaken for salt, which is sodium and chloride mixed together to form the compound of NaCl or Sodium Chloride. Sodium is actually a metal, an alkali metal to be exact. The 11th element of our periodic table, devised by Dmitri Mendeleev in 1869, is denoted by the letters Na for the Latin word Natrium. Sodium, back in the days of Ancient Egypt, was used to dry out and preserve mummies, hence why in today’s world it is used to preserve foods as well as to melt ice on our highway systems during the Winter months. Regarding the biological uses within the human body, Sodium is known as a blood purifier. When we have enough sodium, not table salt, in the blood we move around as if we are still very young, flexible, and probably stupid thinking we are invincible. Gotta give that credit to sodium! It helps to keep our blood stream alkaline by ridding it of all the acids and toxins that we come across in our daily lives. One of the most common problems many Americans battle today is arthritis, or joint inflammation. You may even be able to relate to this as you’re reading. Sodium helps to keep calcium in the blood stream doing what it does best rather than building up, or calcifying, in the joints causing immense pain and depression because you can’t move how you want to and you most definitely can’t keep up with your kids anymore either. Sodium works with many elements, but it really works well with its life partner Potassium, as I previously mentioned. Sodium and Potassium ions travel through a pump system of channels which allows the muscles to contract and extend without building up too much acid. Basically, they help flush out acid from oxidized calcium and carbon stored in the muscles. The main hurdle is that with every move you make you use up a little or a lot, depending on what you’re doing, of sodium so it constantly gets excreted via sweat, feces, and urine. If you don’t replace it, you are digging yourself an early grave. I would suggest you immediately change your lifestyle habits, get more organic sodium in you, and regain your youth. “Well how do I do that you might ask?” My answer: eat plentiful amounts of celery, carrots, okra, cucumbers, asparagus, root vegetables and unpasteurized goat cheese/milk on a daily basis. These are some common foods, however there are quite a few more containing varying amounts of sodium. To end this with a bold statement that you should always remember – You cannot neglect this element unless of course you want to age quickly!

 

Phosphorus (P) (Food for Thought… Literally)

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Phosphorus (P) (Food For Thought… Literally)

Phosphorus, while in some forms is used to ignite matches, is also a much needed nutrient in the human body, but most of us don’t ever get enough. OK so that’s only partially true. We often get our daily dose, but too often it is in the wrong form. This nutrient comes from both egg yolks and animal meats as well as plant sources. And that is the major difference – which kingdom contains the source. Humans need both, however our storage of this quickly used up nutrient is mostly in our bones. When you eat vegetables, whether it be leafy sources, root sources, or tree stalk sources, your body stores phosphorus in its skeletal structure. Rarely do we get enough from animal sources and this type of phosphorus is what helps keep our brain and nerves from becoming overheated and inflamed from too much usage. Every thought we have uses up this type of phosphorus! And you wonder (or can you?) why too many people have nerve problems or nerve degeneration. When we have enough or even a surplus of both storage types, it makes the human body appear as if it has a slight glow to it. Lightning bugs or fireflies glow in the dark and this is why. Damn, wish I had known that in high school. Probably would have made that A. Oh well, let’s get back to the spotlight. Phosphorus is one of the building blocks to our very protective myelin sheaths that allow for nerve impulses to be properly transmitted from nerve cell to nerve cell via the synaptic gap. I previously mentioned we store the majority of this nutrient in our bones and when it binds to the calcium within the bones it forms calcium phosphate and gives us those strong bones we need to survive. And this is why Nature provides an ideal amount of both calcium and phosphorus together in the numerous species of plants around the world. One without the other doesn’t work, therefore all the dairy products you like won’t really give you the “strong bones” you think your getting due to the lack of phosphorus. Far too often we combine cow’s milk with cereal grains in the morning and we get hit doubly as hard. Many plants contain phosphorus in the form of phytates, which when consumed by humans causes malabsorption in the intestinal tract of many other nutrients including the way too important one, Zinc. This ultimately creates a vicious chain reaction so do yourself a favor and start eating your egg yolks in a runny state (poached) as well as eating grass fed meats – they contain some healthy fats that contain this much needed nutrient. In the end, your brain and nervous system will be very appreciative!

 

Wilted Spinach Quinoa with Avocado Pesto (Gluten-Free)

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Oh quinoa. What a trendy little tasty item you are. I know we have all caught the quinoa bug in the last couple of years, don’t even try to lie to yourself. You can’t read any quinoa recipe without attaching the word “healthy” to it, but I know some people would argue against that buzzword. Truth be told, as far as I can tell, the verdict is still out on quinoa. Is it a grain? Is it a seed? Is it here to stay, or just a passerby? Here’s my response: Who cares… it tastes good and doesn’t throw my digestive system into a tizzy. So every once in a while when I need something to throw together quickly for a hot lunch, I’ll grab the quinoa. Fifteen minutes, one pot, good to go. I do opt for the sprouted version (you can read more about sprouting in my watermelon seed post), which is meant to make digestion of seeds/grains easier (technically you’re eating a very infantile plant). So yesterday, when I was driving home and 100% focused what can I make for lunch that was quick, easy, and not a salad (hey, sometimes you can only handle so many salad lunches… I know you feel me on that) I went for the quinoa and whatever we had in the fridge. Luckily, I already had my avocado pesto made (I was serious when I said I almost always have some in the fridge), so all I needed to do was cook the quinoa, throw in some spinach while the quinoa was still hot so it would wilt, and the top it with the pesto and a little goat cheese if you want the extra creaminess and slightly sour bite. And bonus! It fed me for lunch yesterday AND today! Wowee I love when I don’t have to think about making something for lunch. Now, quinoa does have some protein in it (about 6 grams per 1/4 cup, which is one reason the healthfoodie world has rejoiced over the prevalence of quinoa), but if you want to add some more protein I say yes! Chicken or shrimp would be good with this for sure. So there ya go, your next easy meal, ready and waiting!

Wilted Spinach Quinoa with Avocado Pesto

  1. Cook the quinoa according the the package directions.
  2. Once the quinoa is finished cooking and still very hot, throw in the spinach and let the heat of the quinoa wilt the greens. Stir the spinach into the quinoa, and cover the pot if needed to let the spinach fully wilt.
  3. Stir in the pesto, until the mixture is covered in the sauce.
  4. Top with goat cheese if you choose.

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Seared Ahi Tuna Salad with Goat Cheese Balsamic Vinaigrette

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This salad is our #1 go-to meal when I need a quick-fix meal. Our jobs often have us working late (trainer lyyyfe), which means I most certainly do not feel like making a big, involved meal when I get home around 9pm on a Monday. It’s so simple, yet the flavors are huge: the perfect mix of salty, sweet, creamy and spicy. I actually stole this recipe idea from a meal I had at Firebirds (thanks, yo!), which uses shrimp. Because of that, I too often use shrimp in this recipe, but I just happened to want seared tuna the other night and voila! It worked like a charm! Sub any protein you can imagine, but so far I’ve really liked it with the seafood flavors. Okay, okay, enough building it up for ya, let me break it down: Starts with the greens, to make you feel especially health-nutty (or maybe just nutty?). Then it gets a nice coat of the most perfectly blended homemade dressing. Goat cheese and balsamic explosion right on those taste buds. Salty, creamy, acidic. Which just so happens to marry perfectly with some sliced strawberries. Sweet to cut the sour and all of that, ya know? And then seared ahi tuna for that tender, lean yet hearty protein. Have I sold it yet? You better just go and make it to find out for yourself what an easy yet powerful meal this is!

Seared Ahi Tuna Salad with Goat Cheese Balsamic Vinaigrette

  • 1 Wild Ahi (Yellowfin) Tuna Steak
  • 2 large handfuls of greens (I use a powerblend)
  • 6-8 sliced strawberries
  • Goat Cheese Balsamic Vinaigrette:
  • 3 tbsp avocado or olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp of soft goat cheese
  • a pinch each of salt, pepper, onion powder, garlic powder, and dried yellow mustard powder
  1. Heat a grill pan on medium high heat.
  2. Place the tuna on the pan once hot, and cook the tuna steak about 2-3 minutes on each side. The middle will still be raw.
  3. Remove the tuna from the heat, and allow to cool. Once cool enough to touch, cut into slices.
  4. In a large mixing bowl, combine the vinaigrette ingredients with a fork until thoroughly mixed.
  5. Add the greens to the dressing mixture, and toss the greens with tongs until all of the greens are coated with the dressing.
  6. You can either toss the strawberries with the greens, or plate the greens and add the strawberries on top separately.
  7. Place the tuna slices on top of the dressed greens, and serve.

This recipe makes two entree-sized salads.

 

 

 

 

Superfood Green Smoothie (Dairy-Free)

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Ah the Green Smoothie. Something that healthfoodies swear by, yet is still so misunderstood. Yes, it looks gross. I get it. But I can promise you, it will surprise you. And luckily, if you use berries it’s not even green in color. HA! No excuses anymore, people! So I’ve been making these for a while, and in fact try to make one almost every day. This is usually my breakfast, so that’s why I’m putting it under the category of “Breakfast.” (See how that works? Organization master right hurr.) On the days that I have to be at work super early (6 a.m., welcome to the life of a fitness trainer) I make this the night before and leave in the fridge so I can grab and go. But of course, this can be eaten any time, anywhere, any day. You all are smoothie champs in the making, I see it now. The beauty of this smoothie is that I’ve given you a base formula, but the flavor is really up to you depending on which fruit you want to use. Again, no excuses! My two favorite flavors, which are pictured above, are mixed berry (purple), and pineapple mango (green).

This smoothie features flax meal for added fiber, chia seeds for the anti-inflammatory omega-3 fatty acids, coconut water for the electrolytes, coconut oil for some good fat to help the solubility and absorption of the vitamins and nutrients in this smoothie, plus protein to keep you full and not to mention the green leaves and fruit (we all know the benefits of these by now). Oh and if you haven’t heard, I’m slightly obsessed with my blender. If you’re in the market for a new one, I would definitely recommend this Ninja. Now, go on and make your own superfood smoothie!

Superfood Green Smoothie

  1. Combine the coconut water, protein powder, flax meal, chia seeds, coconut oil, and green in a blender and pulse until the greens are slightly chopped and don’t take up as much space in the blender.
  2. Add the frozen fruit. Blend until smooth.

This recipe makes two 16oz smoothies. You can share with someone else, or store the second in the fridge covered with plastic wrap. Or halve the recipe to make one at a time.

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Iron (Fe) (Get Your Blood Pumpin’)

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Iron (Fe) (Get Your Blood Pumpin’)

Ever since humans have discovered the properties of this chemical element, iron has been incorporated into many different things on this Earth. I know you’ve heard of numerous buildings made from iron, but what about its use in building cells in the human body? How much do you know about it now? Once again we need to go to a microscopic scale to see its truth in your body. To be plain and simple, without iron you don’t exist. How’s that for making a bold statement? Iron has a strong attraction to Oxygen. When we reach optimal absorption of iron, we feel very energized because there is plenty of Oxygen to keep your cells operating at a high level and in turn YOU operate at a high level. Way too many humans are deficient in iron (anemia) and due to its use in the production of Hemoglobin, there is no wonder why most of us walk around in a chronic state of depression, fatigue, and lack of desire. Let’s fix that! Iron can be obtained through both plant and animal life, but animal meat, especially red meat, provides a more bioavailable form than does its counterpart from the plant kingdom. Pretty much anything considered to be a plant or part of a plant and is dark green or black in color will contain iron, such as kale, chard, spinach and blackberries just to name a few. There’s one major hurdle to absorbing iron though, humans can only absorb approximately 10-40%. If you truly eat cleanly then you’re going to be closer to that 40% number as opposed to most humans hovering around a rate of 10-20%. And I must add that without enough Vitamin C, you won’t ever absorb enough Iron and will constantly stay fatigued and stressed both physically and mentally because the body has to work too hard to absorb what little it can. At this point, you only have two options: clean up your eating habits tremendously or eat a lot of iron rich foods. If you choose option two, you will eat too much, your bowel movements will be very strenuous, and you will eventually develop iron toxicity. Ultimately your best bet is to go with option one and clean up your eating habits so you can live a better more fulfilling life.

Raw Brownie Energy Bites

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Sometimes my kitchen turns into an episode of Chopped. “I’m hungry, I have these ingredients, GO.” Interestingly, sometimes these spontaneous ventures turn out to be a hit on the first try. Such is the case with these bites. Okay… balls. There I said it… we were all thinking it, let’s move on. I really wanted something sweet, but also filling, and TAADAA. Brownie bites. That are raw. And proteiny. (Read: filling.) Emphasis on the brownie, because yum. Reminiscent of a Lara Bar, or energy bar, these are the perfect snack to throw together to get you over the afternoon hump. I used watermelon seeds to keep these protein-filled yet nut-free, but you can sub any kind of nut or seed you want. DO NOT BE ALARMED BY THEIR APPEARANCE. Just dive right in, the brownie is divine.

Raw Brownie Energy Bites

  • 3/4 cup Watermelon Seeds (or other seeds/nuts)
  • 7 pitted dates
  • 2 tbsp cocoa powder
  • 2 tbsp tahini (sesame seed paste)
  • 2 tbsp water
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  1. Add dates, cocoa powder, watermelon seeds, vanilla and cinnamon to a small food processor. Process until finely chopped, like the consistency of wet sand.
  2. Add the tahini and water to the mixture, and process until it comes together in a thick paste/dough. If needed, you can add more water, drop by drop, until the mixture is the right consistency to be able to mold.
  3. Remove mixture from processor, and form into balls. Mine were a little over a tablespoon each.

Makes about 7 bites.

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Honey Maple Almond Clusters (White Sugar-Free)

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It’s Independence Day weekend, which for most of us east-coasters means a long weekend at the beach! So Andrew and I packed up the car last night and drove 5 hours down the coast to the NC/SC border for a much-needed mental and physical break. And then Arthur arrived… the first hurricane of the season with the worst timing. Currently we are cooped up in the beach house on our first day here, waiting for the storm to pass. It’s just grazing us here, so we’re lucky, and thinking of the people (especially our friends) in the Outer Banks who are about to get a direct hit tonight. Stay safe!

In my world, road trips only mean one thing: Car snacks. A couple years ago I would have stocked up on Sour Patch Kids and chocolate covered pretzels on our gas station stop before heading out. Those days are (thankfully) gone, but I still wanted that sweet and salty fix, so I whipped up some Honey Maple Almond Clusters before heading out! Car snack fix, done and done. And not too terrible in the nutrition department, I might add. Heavy on the nuts and seeds, with natural sugars rather than the white and brown that are in typically brittle recipes. I added grass-fed butter for the extra richness and flavor, but you could certainly leave it out if you choose. Car packed, clusters made, plus a green smoothie in the cup holder, and we were set for the hours ahead! Now just to ride out this rain…

Honey Maple Almond Clusters

  • 3/4 cup unfiltered honey
  • 3/4 cup  grade B maple syrup
  • 3/4 cup water
  • 2 cups raw almonds
  • 1 cup pumpkin seeds
  • 1/2 cup watermelon seeds
  • 2 Tbsp grass-fed butter (I used salted Kerry Gold)
  • 1/4 tsp vanilla extract
  • 1/2 tsp cinnamon
  1. In a medium saucepan, combine the honey, maple syrup, and water.
  2. Bring this mixture to a boil (about medium to medium-high heat), and use a candy thermometer to keep track of the temperature. (The thermometer is important! Sugar is very finicky.)
  3. Line an 8×8 pan with parchment paper. Measure out your add-ins beforehand, as you will need to act quickly once your sugar mixture comes to temperature.
  4. Continue to boil sugar mixture until it reaches 300 degrees F, or the “hard crack” stage, stirring frequently. Beware, it will foam up. If it foams too much, stir, or remove from heat briefly and then return. This stage takes longer than expected–anywhere from 30 min to an hour. Be patient!
  5. Once the mixture reaches the hard crack temperature, remove from heat and quickly add your butter, almonds, seeds, vanilla and cinnamon. Stir and fold in the ingredients quickly, as the sugar will start to stiffen.
  6. Add the mixture to the lined 8×8 pan, and smooth into an even layer.
  7. Allow to cool in the freezer (they will be easier to break when really cold).
  8. Once completely hardened (like hard candy), remove from the pan and break the mixture into bite-sized clusters.
  9. Helpful hints: I found it broke more easily if I flipped it over so the bottom was facing up. I used a butter knife and just went for it. Caution–this is a messy process. Expect to sweep the floor and every inch of counter within a 4-5 foot radius. Maybe invest in some protective eye wear and send small children and pets out of the room. Standard flying object precautions. Also, these got slightly chewy at room temperature, so I found that storing them in the fridge kept them super crunchy. And one more thing… Please don’t pull out a filling eating these.
  10. Enjoy!

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S’mores Bars (Gluten-Free, White Sugar-Free)

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Happy official start to summer! What better way to get in the mood than with s’mores? Unfortunately the chemical-y, white sugar-y, gluten-y treats have started to sound more like a death trap than a happy summer evening. So why not make your own without the processed junk?! Okay so these are by no means the healthiest food on earth… they’ve got a ton of sugar, even if that sugar is much better quality than what you would buy in the store. So this is a once-every-so-often summertime treat made to share. By hey, I say if you’re going to do it, at least make it cleaner than it used to be! I can’t take too much credit for this recipe because I actually combined three different recipes from three different sources to create these sweet treats: Against All Grain, Lexi’s Clean Kitchen, and Urban Poser. The part that amazed me the most was being able to make my own marshmallow with honey. WHAAAT. And it came out perfectly. Until I caught it on fire. Yep, that actually happened. I put the bars under the broiler to get the marshmallow nice and toasty brown (I mean it’s a s’more, right?) and then got distracted by the World Cup annnnd there was a fire. Smoke detector went off. I had to peel off the top charred and maimed layer. And because of that, the marshmallow layer isn’t as thick as it started out. So when you make these, the marshmallow will probably be a little fluffier and taller. Just don’t make an oopsie like I did. BUT if you’re going to catch something on fire, marshmallow isn’t the worst thing because you can easily just remove it. That’s my story and I’m sticking to it. Happy summertime!

S’mores Bars

Graham Crust layer adapted from Against All Grain (original recipe here)

  • 1/4 cup almond flour
  • 1/2 cup plus 2 tablespoons coconut flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 cup coconut oil, softened
  • 1/4 cup honey
  • 1 egg
  • 1 teaspoon vanilla

Chocolate Fudge Cake layer adapted from Lexi’s Clean Kitchen (original recipe here)

  • 6 oz. dark chocolate (I use Enjoy Life chocolate chips)
  • 1/4 cup unsweetened apple sauce
  • 1/4 cup coconut oil
  • 1/2 cup good quality unsweetened cocoa powder
  • 3 eggs
  • 1/2 cup raw honey
  • Pinch of himalayan sea salt
  • 1 tsp vanilla
  • 1/2 tsp cinnamon

Marshmallow Fluff layer adapted from Urban Poser (original recipe here)

1 cup filtered water (split into half cups)
2 1/2 U.S. tablespoons powdered gelatin. 225 bloom strength, same as Knox gelatin. ( I use Great Lakes brand (grass beef gelatin)
1 cup organic light colored honey, maple syrup or half of each
1 teaspoon vanilla extract

– See more at: http://urbanposer.blogspot.com/2012/11/rustic-homemade-marshmallows-whoney.html#sthash.Cj3toeYb.dpuf

1 cup filtered water (split into half cups)
2 1/2 U.S. tablespoons powdered gelatin. 225 bloom strength, same as Knox gelatin. ( I use Great Lakes brand (grass beef gelatin)
1 cup organic light colored honey, maple syrup or half of each
1 teaspoon vanilla extract

– See more at: http://urbanposer.blogspot.com/2012/11/rustic-homemade-marshmallows-whoney.html#sthash.Cj3toeYb.dpuf

  • 1/2 cup filtered water
  • 1 1/4 Tbsp gelatin (grass-fed if you can find it)
  • 1/2 cup raw honey (or grade B maple syrup)
  • 1 tsp vanilla
  1. Preheat the oven to 350 degrees F. Grease an 8×8 baking dish with coconut oil.
  2. Start with the graham layer. Combine all of the dry ingredients in a small bowl. Combine all of the wet ingredients and a separate bowl, using a mixer to blend. Slowly add your dry ingredients to the wet, using your mixer to combine until smooth. The dough should be in a moldable ball.
  3. Press your dough into the bottom of your baking dish in one even layer. No need to come up the sides. Use a fork to poke holes all over the dough to make sure it doesn’t rise.
  4. Par-bake the graham layer for 5 minutes, then remove from the oven and place in the freezer while you start making the chocolate layer.
  5. Start the chocolate fudge cake layer. Using a double boiler, melt the dark chocolate, honey and coconut oil, stirring frequently until combined and fully melted. Remove from heat.
  6. Add apple sauce and stir to combine. Add cocoa powder, cinnamon, salt and vanilla and mix thoroughly until there are no lumps. Making sure your mixture is cool enough, add the eggs. (If your mixture is too hot, it will start to cook the eggs and you will have scrambled eggs in your fudge… No good!)
  7. Remove your graham layer from the freezer, and pour your chocolate fudge layer on top of your graham layer in the baking dish. Bake for 25 minutes. I liked mine a little fudgey (read: undercooked), so when I took it out of the oven, the middle was still slightly liquidy. If you want yours to be fully cooked through, bake until the center is firm and an inserted toothpick comes out clean. I put mine in the fridge once cooked, and the center hardened right up anyway due to the chocolate and coconut oil solidifying in the cold temperature.
  8. Start your marshmallow fluff layer. Note: I used half the recipe indicated on Urban Poser’s blog. She does a much better job with the explanation and troubleshooting of this process than I ever could, so at this point I’m going to direct you to Urban Poser’s recipe (click here). Stop at step 5 and come back over here to finish up.
  9. Once you have made your fluff, immediately spread it over the top of your chocolate layer before it starts to set up. Make sure the sides of your baking dish are still greased well with coconut oil (you may need to re-grease). Allow the marshmallow time to set up before cutting or toasting (about 30 min to an hour at least). If you decide to toast and toast too soon, your marshmallow will not be as fluffy as it started out (mine deflated after toasting it).
  10. Store leftovers in the fridge.

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