Last minute Christmas baking alert: Gingerbread Shortbread Cookies

We are one week away from Christmas and I'm hoping that you can find a few minutes to whip up these delicious cookies. They are the PERFECT combination of gingerbread and buttery goodness! These could easily be eaten plain or frosted with Christmas sprinkles. I used cookie cutters for mine and with the leftovers, I formed a couple of balls and rolled them in sugar crystals--so however you decide to bake these cookies they will be good. No not good, friggin delish. I want to cry they came out so perfect. Ok, I think you get it--I liked these ;)

While baking is my guilty selfish pleasure, I do love an opportunity to let the kids help me. My kids absolutely loved using the cookie cutters to help me shape the cookies. I plan on freezing the baked cookies and having the kids decorate them with their cutie cousins on Christmas eve. Not too excited about sprinkles being thrown across the house on Christmas Eve but maybe that will be my New Year's resolution… Relax a little bit, let messes be messes; there are worse things in life. 

Gingerbread Shortbread Cookies

Recipe adapted from crosbys.com

Makes 1 dozen (depending on size)

Ingredients:

2 cups flour

1/2 cup powdered sugar

Pinch of salt 

1.5 tsp ground ginger

1 tsp cinnamon

1/2 tsp nutmeg

Pinch of allspice (optional)

8 oz (1 cup) cold, unsalted butter (European is best, like KerryGold), cut into cubes

1/4 cup molasses 

Method:

In a large bowl combine the flour, powdered sugar, salt and spices.

Add the cold butter cubes to the flour mixture. With your hands or a pastry blender, mix the flour and butter together until a crumbly, sandy mixture is formed. This takes a few minutes. 

Then add the molasses. You can blend with your hands or a fork. But I find that using your hands gets everything incorporated the best. My dough was a touch on the wet side so at this point I added about 2 tablespoons of flour. And then it was perfect.

Form the dough into a large ball and place it in saran wrap. Refrigerate the dough for about four hours. Roll the dough out to about 1/4 inch thickness or whatever you would like (I like 'em thick!). 

Bake at 325 for approximately 10 to 14 minutes. Don't overcook! 

Frost and decorate as desired. 

Merry Christmas y'all. Hope you have the most special time with your family and friends. XO. 

Date Cookies

Anybody who knows me knows I have a thing for cookies. Whether they have browned butter, oats, chocolate chips, peanut butter, nuts, mashed banana- doesn't matter - I like them all. But lately, I'm making a major conscious effort to stop with the brown butter chocolate chip cookies I love and focus on healthier treats with less refined sugar. Truth is, I don't want to be that dietitian that doesn't walk the walk.

 On that note, it's always good to have an arsenal of healthy treat recipes up your sleeve- you never know what you will have on hand and you never know when your sweet tooth will strike! Let's hope it strikes in moderation :)

 I've fallen in love with these cookies - they have a yummy vanilla cookie taste with just enough texture to keep me interested. They are awesome fresh from the oven but what's crazier- they are friggin delish frozen! So far, they have a 1:4 kid approval rating in my house, but don't let that stop you from making them.

 They may not be picky-kid approved (is there a cookie with nuts that is??), but they are absolutely yummy and pack some good nutrition- like nuts, fruit, and coconut oil. These are totally a good choice for when you need a cookie but don't want to sacrifice your clean eating.

Mission Healthy and Clean Cookie: Acccomplished 

Date Cookies 

Ingredients:

1.5 cups almond flour

1/4 cup Gluten-free flour blend

1/4 tsp baking soda

1/4 tsp salt

3 Tbsp melted coconut oil

1/2 of a ripe banana, mashed

3 Tbsp honey or agave

1 egg (or flax egg made with 1 Tbsp ground flax + 3 Tbsp water)

1 Tbsp vanilla extract 

1/4 cup slivered almonds or chopped pecans

1/3 cup dates, chopped (into a mush)

Method:

Preheat oven to 350.

Stir the dry ingredients together in a medium bowl. In a small separate bowl, mix the mashed banana, melted coconut oil, honey, egg, and vanilla. Add to the dry ingredients.

 Finish by stirring in the almonds and dates. Mix until combined.

Portion into 14 cookies and bake for about 12 minutes. Freeze what you don't want - trust me :)

Reboot-style Nutella

Today, the vision of soft pumpkin cookies wouldn't leave my mind (I blame my addiction to Foodgawker for this). And when I pictured these cookies, I saw them with chocolate. But not just any chocolate. No little chocolate chips in this daydream. I'm talking about thick, fudgey frosting in the form of something like Nutella. Nutty, really sweet, and kind of fall-ish. 

 But here's the problem. I'm in the middle of my six-week Reboot and the leader cannot falter!! That means a jar of Nutella is a big no-no for now because I'm staying clear of (to name a few) refined sugar, artificial flavors, and I'm really watching my dairy intake as well. Beyond those nutritional prerequisites, the Reboot is all about minimal foods coming from packages. So that means I need to make this Reboot-style Nutella from scratch.

Fast forward to this afternoon, and I'm feeling pretty stoked since I have all the ingredients on hand: 2 cups of hazelnuts from Trader Joe's, 10 Medjool dates, 1/3 cup cocoa powder, 1/2 cup unsweetened almond milk, 2 tsp vanilla, 2 tsp coconut oil, pinch of salt.

Here's what I did. I put the hazelnuts in my food processor and blended them until a nut butter was formed. This took about two minutes. I think mine could've been puréed for a bit longer as it was still a bit chunky. Next I added the pitted dates one at a time and blended until smooth. Then I added the rest of the ingredients one at a time and mixed until combined. 

That's it! It took me no time at all and seriously folks, this is going to make a fantastic dessert served with apple and banana slices or strawberries. And I won't feel one bit guilty swirling a spoonful into my oatmeal or Greek yogurt in the morning. Or how does a banana-Nutella-spinach smoothie sound? I'm all over it!

Hope you give this a try the next time you crave pumpkin cookies (ha! Who needs 'em when you have a spoon!). 

Mission Reboot-style Nutella: Accomplished  

Blueberry-Almond-Oat Scones and crazy mornings with kids

With school back in full swing (3 different drop off times and 3 different pick up times - are you kidding me?), I'm finding it more of a challenge to get a good breakfast in. I'm NOT a breakfast skipper, its like religion to me. So for these hectic mornings, it's so good to have a back-up plan for when sitting down at the table is not an option. I'm a big fan of scones - and while this recipe isn't exactly a scone (its way healthier), it's the smarter cousin to a scone - and also related to muffin tops and soft, chewy cookies. You'll definitely want to make these gems... and freeze a few for those blissful mornings when you can't find your keys, can't remember if you brushed your teeth or if your children can't find socks or their library book and the dog gets out the front door while you are half dressed, and did I mention you forgot to feed the puppy? Of course, these also make a perfect post-workout snack with a cup of chamomile tea in between drop offs and pick ups. And no, I won't judge you if you make a tea-based hot toddy - there's some crazy stuff that happens at kid-homes between 6:30 and 8:05 am!!!

Back to the scones…these are loaded with good for you stuff. Just check out the star ingredients: homemade oat flour (so quick and easy to make), oats, sesame seeds, sunflower seeds, almonds, blueberries, chia, raw honey, hemp seeds, coconut oil and organic peanut butter. There's no getting around it - even if you don't love these as much as I do, you'll be getting some pretty stellar nutrition that will keep you full for hours. Reboot-approved for weeks 5 &6!

Mission Super Healthy Scone: Accomplished

Blueberry-Almond-Oat Scones
makes 8

Ingredients:

• 3/4 heaping cup oat flour (blend heaping 3/4 cup oats in your food processor until fine and powdery)
• 1/4 cup raw honey
• 1/4 cup organic peanut butter (or nut/seed butter of choice)
• 1 small banana, peeled
• 1 egg (you can also use a flax 'egg', 1 Tbsp flax meal + 3 Tbsp water, let rest for 5 minutes)
• 2 Tbsp coconut oil
• 1 tsp vanilla
• 2 Tbsp unsweetened shredded coconut, optional 
• 3/4 cup oats
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1 Tbsp each chia seeds and hemp seeds
• 1/4 cup sesame seeds
• 1/3 cup slivered almonds
• 2 Tbsp sunflower seeds
• 1/2 cup frozen organic blueberries

Method:

1. Preheat oven to 350. In your food processor, pulse 3/4 cup of oats until flour-like in consistency (about 1-2 minutes).  Set aside in small bowl.

2. In the empty food processor, add banana, honey, peanut butter. Puree until very smooth. Add the egg and pulse until incorporated. Add the coconut oil and the vanilla and blend well.

3. In a large mixing bowl, combine the oat flour, oats, salt, baking soda, baking powder, chia, hemp, and sesame seeds, and almonds and sunflower seeds. Mix until combined. Fold in the frozen blueberries gently. Let batter rest for 10 minutes.

4. Divide batter into 8 cookie-like portions on a lined baking sheet (I use a Silpat). Bake for about 12 minutes or until lightly browned. Remove from oven to cool. Scones will keep fresh for 3 days in a sealed container, so freeze what you won't use right away. 

*for breakfast, I'd add a 6 oz cup of low-sugar greek yogurt to go with the scone (like Siggi's Vanilla or coconut, or Goats milk greek yogurt); but this is fine on its own as a snack.

Reboot 4.0 coming soon!

I'm so excited to be offering my 6-week health Reboot to everyone again! Version 4.0 will be starting Monday, September 29, 2014. This is the perfect way to reset your diet after a summer filled with over-indulgence (hello, cocktail hour and peach pie a la mode, I'm talking about you), and also the perfect way to head into the holiday season - armed with established, healthful habits and a new sense of what optimal nutrition looks and feels like.

The Reboot is a 6-week program, but the new habits and recipes you learn will stay with you for your lifetime. It will take 6 weeks to reset your diet, but then you will have the tools you need to continue succeeding long after the Reboot ends. The main reason why I became a Dietitian was so that I could help others establish a normal relationship with food - and discover a better way to eat and live - all in the name of self-love, longevity, and being a role model for our children and family. It is completely liberating and inspiring to eat the way we were intended to eat, and I get so much joy out of sharing my knowledge of nutrition and love of cooking with you!


If you think you might be in need of a health Reboot, grab a few besties, your spouse, or co-workers, or heck, just yourself, and join me next month! I can promise a few things - you will spend more time reading food labels, cooking incredible food, and taking pictures of your gorgeous creations, but I also promise you will feel your best, and love your new eating habits. There's a good chance you will lose weight (if your body needs to), too, but please know that this is a no-deprivation plan! My philosophy has always been that the first step in healthy weight loss and maintenance is to establish healthy habits and learn to crave healthy foods. Once that piece is put in place, weight loss comes easily and naturally. If you've ever done a diet or a detox plan where you were hungry for extended periods of time, then you should really try this approach because it is sustainable and the optimal way to feed your body.

Send me a message or email me SOON if you are interested in joining my Reboot. The cost is $150, and includes a soft and hardcopy of my program (week by week guidelines, recipes, sample menus, exercise/food/mood journal, eating out tips), membership to our private Facebook group where you will find new, seasonal recipes, tips, motivation, and support, and unlimited access to me via text or phone/Facetime throughout the Reboot. I will also have an intro and closing meeting. For those who can't physically attend the meetings, I will post detailed notes on our FB group, and can address your questions at any time. I look forward to hearing from you, and hope you will join me next month!

:) Katie
katie.kahn@yahoo.com

Chilled cucumber soup with herbs

Here's an amazingly simple, and healthy summer recipe for you. It's fast to throw together, and can sit for 3-4 days in your refrigerator - and it gets better with age! 

I love a recipe that uses cucumbers. We've all seen cucumber slices used on the eyes to de-puff, but they do so much more! Whenever I've over-indulged, I reach for cucumber recipes - that's because cucumbers are 95% water, which helps hydrate and eliminate toxins in the body. They are also a good source of B vitamins (energy boost) - so instead of reaching for that 3pm latte or energy drink, try a cucumber instead! I'm also a big fan of cucumbers because they are excellent for joint health and arthritis by helping to strengthen our connective tissues. Lastly, you should chose cucumbers because research suggests that the powerful plant lignans in cucumbers can reduce heart disease risks and possibly breast,uterus, ovarian, and prostate cancers!! Sold?

Here is my recipe for Chilled Cucumber soup - lots of herbs and a dose of healthy fat makes this a perfect post-vacay meal. Balance it with a small piece of salmon, or as my friend Regan does- with a handful of roasted garbanzo beans on top for protein. 

Mission Summer Detox: Completed.

Chilled Cucumber and Herb Soup

Serves 6

2 English cucumbers (peeled), chopped

1 large, ripe, avocado, peeled

2 green onions, green and white parts, chopped

1 garlic clove

2 cups chicken or veggie broth

1 cup Nancy's sour cream or Greek yogurt (or coconut cream for dairy-free)

1/3 cup sundried tomatoes(I use the ones packed in oil)

1/2 cup mixed herbs- mint, basil, cilantro

Zest of one lime

Juice of one lime

Pinch of cayenne (or 1/2 tsp for more kick)

Salt/pepper to taste 

Garnish: olive oil, cherry tomatoes, herbs

Optional: red wine vinegar

Method:

Add all ingredients except the garnishes to a Vita Mix or food processor. Blend well and taste for seasoning. If you want more "pop" feel free to add a dash of red wine vinegar or additional lime juice. 

Chill for at least 2 hours before eating -serve with cherry tomato halves, a drizzle of good olive oil and any leftover herb sprigs! Enjoy!!

Obsessions

Here is a picture gallery of my recent food obsessions. A few are specifically kid-related and have passed my super-picky-kid test. These can all be found at Whole Foods, Sprouts, Trader Joe's or Target. Happy shopping! Oh, and I'd love to hear about your foodie obsessions, too! 

Trail Mix Cookies

When I came up with this recipe, I was wondering if another "healthy" cookie recipe was really needed on the blog. I mean, how many ways can one combine dates, oats, almond meal, and flax and not get bored, right? Very wrong, my friends! I'm just getting warmed up with these crazy healthy cookie concoctions. This recipe is different than my other healthy cookies in that they don't contain mashed bananas for additional sweetness. They rely exclusively on pureed dates, which give a really neutral, sweet flavor, much more like what you'd expect from a typical cookie. Love that. And while I still classify these as treats ( = moderation), you can feel good knowing that there is no refined sugar in this product (and no refined wheat products either). Refined sugar has no nutritional benefit and has been shown to be linked to cardiovascular disease, cancer cell growth, and weight gain to name a few and has been described to be as addictive as heroin!!

How do you know if you are addicted? One sign of addiction is to continue a behavior even knowing the negative consequences of that behavior. That's a strong statement, but I'm sure we can agree that there is some truth in it. In an era of 20 oz sodas, breakfast cereals marketed to kids with 12g of sugar per serving (that's 3 tsp of sugar to start the day!), and frozen yogurt shops on every corner, I'm proud to offer you a refined sugar free dessert option. It's perfectly OK and wonderful to indulge when you need to, but for the average occasion, stick to recipes like this one.  I hope you try these when you need a treat, but what I really hope is that I inspire you to focus on whole foods along your journey.

Wondering how much refined sugar is reasonable to eat each day? The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons per day for men. Sound like a lot to you? The average American takes in about 22 teaspoons per day!! 

Mission Smart Cookie: Accomplished

Trail Mix Cookies

makes 12

Ingredients:

11 dates, pitted

1/4 cup water

1 tsp vanilla

1 egg

1/4 cup melted coconut oil

1/2 cup almond flour/meal

1/4 cup ground flax

1 cup oat flour

1 Tbsp chia seeds

1/2 tsp baking soda

pinch of salt and cinnamon

1/3 cup trail mix, or dried fruit of choice, or chocolate chips (my trail mix was from Costco- it's a combo of cashews, almonds, dried apple, cranberries, and pumpkin seeds)

Method:

Preheat oven to 350. Combine the dates, water, and vanilla in a food processor and blend until a uniform paste is made. Add date mixture to a large mixing bowl; add coconut oil and egg. Stir until well combined. Add the rest of the ingredients except the trail mix. Stir well. Finally, add the add-ins of choice. Distribute onto cookie sheet (about 12 cookies) and bake 8-10 minutes, or unit lightly browned on edges. 

Change your life...starting May 5, 2014!

I'm super excited to be offering my 6-Week Health Reboot to everyone starting on May 5, 2014, which will permanently change the way you eat, for the better. Once you try this clean, minimally-processed lifestyle, you will have a hard time going back to your old habits. It's just the truth. You will feel energetic, you will be nourishing your body with the best nutrition, and you will see results (and just in time for summer). While my program is not designed specifically for weight loss, most people do lose anywhere from 5-10 pounds. Most people also notice a loss of inches, especially in the abdominal area.  But what is most awesome is that you will never feel deprived of food. Aside from showing you what optimal nutrition looks and feels like, my program will help you establish a better, more stable relationship with food by helping you to tap into your hunger cues, design meals and snacks that are satiating, and get rid of unhealthful food habits. All of this will have a profound impact on you with a positive ripple effect on your family and friends. Like your computer, your body deserves a Reboot, too!

What will I be eating?
You will enjoy fresh, whole foods with delicious, easy to prepare recipes. No, this is not a juicing plan and no, you won't be eating "diet" foods. You will be eating clean, healthful foods, which will serve to detox your system. Week 1 of the Reboot is the most restrictive, but as the program progresses, you will have the option to add food groups back into your diet. This method serves to identify any food sensitivities or intolerances. You may simply discover you "feel" best without certain foods, like dairy or wheat. Each person is unique, and this program caters to individual discovery.

Is there a workout component to the Reboot?
Yes and No. I am not a personal trainer nor do I have any certifications in that domain, but I do have A LOT of experience with different types of exercise. I cannot express how important I think adopting a fitness plan is, if you don't already have one. To me, eating well and exercise go together like peanut butter and (fruit-sweetned:) jelly. This nutrition program is a lifestyle, not a fad, just like exercise should not be a fad for you either. My program is about discovering your best you- and I encourage you to nourish your inner and outer self. I am much more interested in seeing you develop healthy long-term exercise habits than a short-term fix. So find something you love (walking, running, barre classes, biking, OnDemand fitness), and do it often. It's that simple. Too busy? I believe every person has at least 10 minutes a day to spare, and that's what I would ask of you at a minimum. I am happy to discuss an exercise plan with you in more detail if you need some ideas.

If I lose weight, will I gain it right back after the program?
No! And here is my little secret. The last weeks of the Reboot are intentionally designed to reflect what I consider to be the healthiest, most balanced diet. Most Rebooters find that they love the way they feel and continue this lifestyle after the program is over. So, really, there is no transitioning needed - by the end of the program you will know exactly what you need to eat in order to maintain weight loss but more importantly, you will likely be committed to the lifestyle because you will feel like a whole new person.

How strict is the Reboot? Can I "cheat"?
I'm not a big fan of being too strict about anything in life. Having fun and enjoying life are way more important than worrying about a glass of wine or slice of birthday cake. You should maintain a normal social calendar during the Reboot and set your own goals and limits. I will provide you with tips for dining out on the Reboot in your Reboot binder.

I don't have a lot of time to cook. Are the recipes complicated?
Nope! My recipes are quick to throw together and there are often leftovers - perfect for the next day's lunch or dinner. And you absolutely do not need to use the recipes provided. I love hearing about new ideas and recipes from Rebooters, so I always encourage recipe sharing during the program.

How much does it cost? And what is included for that price?
The cost to participate in the 6-week Reboot is $150 for first-timers, and $75 for second-timers. Here is what you will get: a bound copy of my Reboot plan with detailed explanation of the program, sample meal plans, awesome, tested recipes, and a food/exercise journal. You will also receive membership to our Facebook group. This is invaluable!! Here we will share experiences, issues, recipes, ideas, motivation, ask questions, etc. I will post new recipes and fun challenges each week for Rebooters on our FB group as well. You can message me anytime with your questions, and I will be quick to respond. I will also provide you with my cell phone number- you can text me anytime with questions. In addition, I will offer an introductory group meeting, and a closing meeting. If you cannot attend the meetings, I always post summaries of what was covered on our FB page. Think you might need more personal attention or a kitchen clean-up? Not a problem. I'm available by appointment for personal meetings/Facetime at $75/hr.

How do I sign up?
Send me an email (katie.kahn@yahoo.com) so that we can exchange info. I will then send you a hardcopy of the Reboot and add you to our Facebook group. Very simple!

I cannot wait to share my program with all of you. Whether you want to learn what clean eating is all about or get slimmer for summer break, this is a great program to discover. I look forward to hearing from you and helping you Reboot!

Here's what others are saying about the Reboot:

"I can't thank you enough for this whole experience! I feel like a new person! It's been an amazing journey for me & I feel so much better about myself."-JT

"Thank you for everything Katie! I love my new eating habits and can't believe how it's inspired me to introduce new foods to my family...and they love it! I wasn't perfect in staying 'in the lines' during the reboot, but I did notice that gluten free /dairy free makes a world of difference in how I feel. Thank you!" -LM

" ...I haven't felt so good and had so much energy in who knows how long, I really can't remember feeling this good! It never felt like a "diet" just a better way to eat and to fuel myself. I love the recipes, the flavors and spices and the diversity of the menus. It really got me out of a cooking rut and inspired me again in the kitchen. I am not ready for it to end and will be continuing with all the healthy new habits I've gained and come to really appreciate. I feel great, my pants are loose, my stomach is "flatter" and I feel strong. I'm still drinking the morning tonic and I just got a new bottle of raw unflitered apple cider vinegar for the next 6 weeks." - LD

"...I am so grateful to Katie Kahn for this wonderful eating program ...I am definitely on the right track and well on my way to getting back to my ideal weight. I actually got out my clothes I had boxed up over 3 years ago before my first baby and they fit! Yay!! I have a whole new wardrobe! Thinking about starting over again too... I am so motivated to keep going ... plus i feel SOOO much better! I am actually enjoying life more and I'm a lot nicer mommy and wife  I am so happy to be out of my menu rut and have a whole array of wonderful recipes as well as a stronger, leaner body  THANK YOU THANK YOU!!! xoxoxo" -RF

Moroccan Chickpea Stew

It's hot today. Too hot. I'm pretty sure I got a sunburn from my 10-minute carpool this afternoon- what the heck?  I'm really not a fan of warm weather for many reasons but I will start with the fact that it's just uncomfortable, I can't stand the smell of sunscreen, and I hate shorts. Personal problems, I know. I also adore comfort food which for some reason translates to casseroles, stews, roasts- basically, winter foods. But we still gotta eat and there is no way I'm turning on the oven tonight. Lucky for me, I have a unique recipe up my sleeve that's fast, delicious, and clean.

This recipe was inspired by one of my favorite lamb dishes, but I've changed it up A LOT so that it's meat-free and much lighter (perfect pre-Spring break dinner I might add). I know, its not exactly a hot weather recipe with all the warm spices, but I thought I'd pass it along anyways since it is a great weeknight dinner- comes together in under 30 minutes, and is a really flavorful, protein-rich, vegan dinner. Just crank the AC.

Mission Easy-Peasy Moroccan food: Accomplished

Moroccan Chickpea Stew
Serves 4-6
Prep/cook time: <30 minutes

by Katie Kahn, MS, RD (taken from my 6-Week Health Reboot)

The warm, spicy flavors in this dish make it a perfect comfort food.  Healthy comfort food, too. You’ll notice this dish is meat and dairy-free but packs plenty of protein and fiber with the beans and the whole grains, so it’s a super-­filling dinner (and makes great lunch leftovers). I hope you adore this recipe as much as my family does!

Ingredients:
2-3 cups cooked quinoa or brown rice (about 1/2 cup per person)
3 tsp olive oil or coconut oil
1 medium yellow onion, sliced into thin rounds and halved 
1 Tbsp minced garlic
1⁄2 tsp ground coriander
1 tsp each – cinnamon, paprika, cumin, ground ginger pinch of crushed red pepper flakes
1⁄2 tsp salt
3 cups vegetable broth (or chicken broth)
8 oz cubed butternut squash or sweet potato (I love using the pre-cut butternut squash from TJs)
1 -­‐14.5 oz can garbanzo beans (chickpeas), drained
1⁄4 cup raisins
1⁄4 cup dried apricots, diced
1-­‐14.5 oz can diced tomatoes, with juices
zest of one lemon
juice of half of lemon
1⁄4 cup almond meal
(optional: 2-3 cups raw, chopped kale or spinach or chard)
chopped almonds and cilantro for garnish

Instructions:
In a medium saucepan, heat olive oil (or coconut oil). Add yellow onion and sauté for about 5 minutes or until soft. Meanwhile, prepare grain of choice in separate saucepan.

Add garlic to the onion and continue cooking and stirring for an additional minute. Next, add the coriander, cinnamon, paprika, cumin, ginger, red pepper, and salt; stir; cook for one minute. Add the beans, broth, raisins, apricots, and tomatoes and cubed sweet potatoes/squash. At this point you will need to bring mixture to a boil. Add lemon zest and juice and reduce to a simmer for about 15‐20 minutes (until squash or sweet potatoes are easy to pierce with a fork). Stir in almond meal (and kale/spinach/chard, if using) and allow to cook for another 2-­‐3 minutes. season with additional salt if needed.

Serve over quinoa or brown rice. Top with chopped almonds and cilantro garnish. Enjoy! 

Sweet Potato Chocolate Chip Cookies

You're probably like me and have wondered what would happen if a sweet potato married a chocolate chip cookie? What would their baby look like? Well, no need to lose sleep over that one any more - I've got the answer! I wonder who married up - the sweet potato or the chocolate chip cookie? 

These spiced little nuggets are packed with healthy vitamins, fiber, healthy fat and even a decent dose of protein. They are definitely delicious, too. While I'm all about serving kids veggies in plain sight, I am not opposed in the least to sneaking them in where I can. So gather up your gluten-free, refined sugar free girlfriends and have a play date with these babies. These are kid-tested and dietitian approved!

Sweet Potato Chocolate Chip Cookies

makes 8

Ingredients:

1 cup mashed sweet potato (about 1 large sweet potato)

1/4 cup almond flour 

2 Tbsp oats (Gluten-free if needed)

1/4 cup nut butter of choice (I used raw almond from Trader Joe's)

1 egg

2 Tbsp maple syrup

1 tsp powdered stevia (optional, but I thought it needed a little extra)

1/2 tsp vanilla

1/2 tsp cinnamon

1/2 tsp pumpkin pie spice

1 tsp cocoa powder (I used Cacao Bliss by thephilosophie.com)

1/2 tsp salt

1/2 tsp baking soda

1/2 tsp baking powder

1/4 cup mini chocolate chips

Method:

Preheat oven to 350.

Fork-pierce the sweet potato and microwave until soft (or peel and boil until tender). Let cool slightly and remove flesh; mash with a fork. It can be a little lumpy but not too much. Set aside.

In a medium bowl, mix sweet potato, nut butter, egg, vanilla and maple syrup. In a small sized bowl, mix the almond flour, oats, stevia powder, cocoa, spices, salt, and baking soda/powder. Add the dry ingredients to the wet ingredients and mix until combined. 

Lastly, add the chocolate chips. Divide batter into 8 cookies and bake for about 10-13 minutes. 

*I used almond flour, but feel free to experiment with other flours. Let me know how it works. I'm going to test oat flour next. 

Turkey Lasagna with Eggplant and Zucchini Noodles

I've been asked a lot recently about my thoughts on whether or not grains should be a part of our diet.

So I wanted to share with you my two cents on the matter since there is a lot of information out there written by God-knows-who. For starters,  I'm definitely not against all grain for myself or my family.   I think whole grains can be an excellent source of key nutrients, like protein, fiber, iron, and host of other vitamins and minerals. For many, they can even effectively reduce junk food cravings.  They are satisfying, comforting, and down right delicious.

Here is my issue with grains, though. Grains are flooding our American diet.

Breakfast: bran cereal and toast; Snack: granola bar; Lunch: sub sandwich; Snack: Pretzels; Dinner: Pasta; Dessert: cookies. 

Sound a little familiar? Maybe it's not your diet, but I'm sure you know somebody who eats like this. It's like Americans are in a trance or something - somebody tells us that something is good for us and suddenly we need to consume it at every meal and snack. Throw in the word ancient grains, and Americans practically faint with joy.  And then some other group of people tell us that whole grains are bad for us, even suggesting that the government promotes high consumption of grains because they subsidize the wheat/corn farmers.  To which many of us then remove it completely from our diets and swear to never let the stuff touch our lips. I fall somewhere in the middle, conveniently. I'm not convinced there is a government conspiracy, but I certainly don't think most of us need 6-9 servings of grains per day. I believe the issue with grains isn't really about grains themselves, it is the quantity of grains that we ingest, regardless of whether they are wheat-based or not.

I also believe the bigger, more troubling issue is our dependency on packaged, processed, and refined foods. I do not claim to eat a package-free diet by any means - there is a time and place for these foods - but they certainly shouldn't be the staples in our diet. It makes me a little ill to think of eating foods EVERY DAY that have a shelf life of 2-3 years. I remember somebody once told me that in the 1950s-60s, jarred baby food was considered the healthier (and smarter) choice for feeding our children rather than making food from scratch.  We can laugh at that practice now, but I feel like the same sort of thing is going on right now. Our reliance on processed foods has become so great, in part because many families have both parents working outside the home and because these food items are relatively inexpensive and convenient. I get it - there are millions of Americans who cannot afford WholeFoods or even Safeway prices, so my argument for consuming fresh, natural, whole foods is lovely but I haven't yet figured out the solution for people who simply cannot afford even the bare essentials. Many local farmers markets are beginning to reach out to these community members in need, but it has not come close to solving the problem on a national level. But I'm off topic a bit here. I feel like I had a glass of wine and just went off on a tangent. I really didn't (have wine, that is). Hope you are still with me.

Anyways, when will people start to understand that the idea of moderation isn't just directed at dessert and booze and french fries? It applies to the amount of packaged food you consume, the amount of grains you eat at each meal, the amount of cheese you eat, the amount of added sugar you consume, etc. Getting my point? I wholeheartedly recommend (only to those who ask for my advice, of course) that we reduce, but not completely eliminate our intake of grains. I recommend the same of sugar, red meat and alcohol, too, by the way. Each person should have their own grain "prescription" as some of us react differently. For me, I try to avoid, within reason, processed grain products - so that means I save bread (even the sprouted, nutritious stuff), brown rice tortillas, quinoa pasta, chips, for special occasions. I adore bread-y food, so I will never, ever give it up, but I am perfectly happy passing on it most of the time so long as I know it's there when I really want it. I stick to the grains themselves rather than the processed versions. Right now, I'm keeping my grains at 3 servings a day (and love the way I feel), but I always allow for wiggle room.  Again, each person is different, so this might not be a good call for everyone (and definitely if you are a larger frame, I'd increase your number of servings). It might sound a little boring, but I have to tell you, I've found ways to work around processed grains in my recipes, and I've never felt healthier, more energetic, and leaner in my life.

All this said, I feel it would be disrespectful of me to not address those of us who choose to be gluten-free or grain-free for medical-type reasons (beyond Celiacs), weight maintenance, or physical and mental stamina to name a few. While I don't completely eliminate gluten or grains from my diet, I know many people who do, and report feeling significantly better than they did when they ate grains. So for them, avoiding grains or gluten makes them happy and they report being very healthy. I'm not going to rain on that parade. Bottom line - just be happy and use moderation in life. But I would be a really bad dietitian if I didn't recommend to those grain-free-ers to make sure to eat an otherwise very balanced, colorful diet to ensure adequate intake of nutrients. Many grain products are fortified these days, so if you skip them, you'll need to make sure you eat the rainbow, daily.

OK, so if you are still reading this, I wanted to share a simple, yet so satisfying grain-free Italian dinner that I'm sure you'll love, even if you could care less about how much or which type of grains you eat. It's a lasagna - but the noodles are replaced with roasted eggplant and zucchini slices. It's brilliant - but I can't take credit for the idea - its all over Pinterest, however, the recipe is all my creation :) Enjoy this protein-rich, low-cal, high fiber, high flavor dinner anytime, but it's also a fantastic dinner option for weeks 3-6 of the ReBoot. This recipe can also be tinkered with quite a bit. Try it with sautéed spinach and mushrooms, or even dairy-free if that's your thing. I even think pureed, herby tofu could work as a vegan "ricotta". One thing you cannot do, though, is use bad tomato sauce. If you don't want to make your own, splurge a little and use a brand that has no added sugar and uses all recognizable, simple ingredients. The sauce should look fresh and vibrant in the jar (not a deep, dark red). I like Rao's sauces but there are literally dozens of great choices these days (just please skip the Ragu or Prego- it will RUIN this simple dish). Last thing - when you pull the lasagna from the oven, it may look a little soupy. Just let it rest at room temp for about 10 minutes before serving and that should do the trick! OK, I'm done. Let me know what you think of this one!

Mission Grain-Free Lasagna: Accomplished.

Turkey Lasagna with Eggplant and Zucchini Noodles
serves 5

Ingredients:

1 jar tomato basil sauce (I used Rao's)
1 lb ground turkey
2 garlic cloves, minced
1/4 tsp ground fennel
1 large eggplant
2 large zucchinis
salt/pepper
1/2 cup chopped, fresh basil
1/4 cup parmesan
1/3 cup shredded mozzarella
olive oil

Directions:

Preheat oven to 400. Clean and slice eggplant and zucchini into thin strips (it doesn't have to be perfect). Place veggies on two large baking sheets and drizzle lightly with olive oil and season with salt and pepper. Roast veggies for about 15 minutes, then flip them over. Roast for another 10-15 minutes, until soft and lightly browned. Remove from oven and set aside.

Meanwhile, over medium heat, add about 2 tsp olive oil to sauce pan. Saute garlic for 1-2 minutes. Add the turkey to the saucepan. Season meat lightly with salt, pepper, and fennel and cook thoroughly, about 7-10 minutes. Add marinara sauce. Combine and heat for another 2-3 minutes for flavors to combine.

Reduce oven temp to 375. In a 9x9 baking dish, add a small amount of meat sauce. Follow with a layer of eggplant. Sprinkle eggplant with 1/3 of the cheeses and 1/3 of the basil. Add a layer of sauce. Layer zucchini next. Top with 1/3 cheese and 1/3 basil. Add sauce. Top with layer of remaining veggies, followed by sauce and then the rest of the cheese. Bake for about 30 minutes or until bubbling. Remove from oven and finish with remaining basil.

Greek Meatballs in Pita with Mediterranean Quinoa Salad

I love all things little, pudgy and round (hence 4 children...so far). That also means I am a huge fan of puppies, chocolate chip cookies, and of course, meatballs. Any cuisine of meatball sounds good to me, I even obsess over vegan "meatballs", but for my latest mission, I knew it had to be a meaty, Greek thang. I wanted some massive, rich flavors - and I got it - with lamb and loads of herbs and spices. Baked then stuffed in whole wheat pita with creamy tzatziki and a lemony spinach salad with slivered red onions and chopped tomato, it surpassed my expectations and I implore you to make this recipe the next time you want to sit down at dinner and say "this is ridiculously good". But when I reflect on what happened when I brought this dinner to the table, there wasn't a lot of talking, just lots of oohs and ahhhs and eye-rolling to the heavens in thanks. So just trust me, you will be a Greek goddess the night you make this.

Mission Greek goddess food: Accomplished 

Greek Meatballs in Pita with Tzatziki and Lemony Spinach Salad
serves 6 (with leftovers for lunch)

Meatball Ingredients:

1.5 lbs ground lamb
1/2 cup bread crumbs
1/2 cup milk
2 eggs, lightly beaten
1/3 cup crumbled feta
squeeze of lemon juice (from half lemon)
1/4 cup minced red onion
1/4 cup minced fresh parsley
1/4 cup minced fresh mint
1 tsp dried oregano
2 large garlic cloves, minced
1/2 tsp cinnamon
1/2 tsp Hungarian paprika (sweet)
1/2 tsp allspice
1/2 tsp cumin
1 tsp salt
1/2 tsp pepper

Accompaniments:
6 whole wheat pita pockets ( I love Stonefire brand, Whole Foods)
Tzatziki (feel free to make your own but I love Cedar Lane brand in a pinch)
Lemony Salad (see below)
Mediterranean Quinoa salad (see below)

Lemony Spinach Salad Ingredients:
3 big handfuls baby spinach
1/2 red onion, halved and shaved thin
1 generous cup tomatoes, seeded, diced
juice of 1/2 large lemon
drizzle of olive oil
S &P

Mediterranean Quinoa Salad:
2 cups cooked white quinoa (seasoned with salt)

1/2 large cucumber, diced
1/3 cup toasted pine nuts
1/3 cup feta
1/3 cup halved kalamata olives
1/2 cup minced fresh basil
1/3 cup minced fresh mint
1/2 large red bell pepper, seeded, diced
zest of 1 lemon
1 cup cherry tomatoes, halved
olive oil
s& lots of P
juice of 1/2 lemon

For the Meatballs:

In a small bowl, mix the milk and bread crumbs. Set aside for 5 minutes.
In a large bowl, mix the lamb with all the ingredients, including the moist bread crumbs, and mix gently. Form into balls about the size of golf balls, about 20. Refrigerate balls for at least an hour for flavors to mingle.

Preheat oven to 400. Roast meatballs in a baking dish for about 22 minutes.

For the Lemony Salad (can be made ahead):

In a medium bowl, place the sliced onions and the tomatoes. Drizzle with lemon juice. This is a key step because marinating the onions helps to reduce their bite. Add the tomatoes on top, followed by a little olive oil and salt and pepper. Add the spinach on top. Toss the salad when you are ready to serve dinner.

For the quinoa:
Quite simply, add the chopped veggies, herbs, cheese, lemon zest, and pine nuts to the cooked quinoa. Add a big glug of olive oil (~2 Tbsp) and lemon juice. Season for salt and pepper - I like a lot of fresh, cracked pepper. Salad can be refrigerated for several hours before serving if needed.

To Assemble the Pita pockets:

Cut pita open, to which you should add about 1-2 Tbsp tzatziki. Then add a handful of lemony salad, followed by 2 meatballs cut in half. Serve quinoa salad on the side, along with a your best Greek goddess grin.

Enjoy!!

Buckwheat Quinoa Granola (Gluten-Free, Refined Sugar Free)

The 6-week ReBoot is technically over and I'm flooded with recipes I never got around to posting - so stay tuned for a lot more gluten-free, dairy-free, refined sugar free recipes that are friggin delish! But first let me introduce you to this super crunchy, share-worthy granola. I found this recipe at just the right moment in my life. Let me explain. There aren't many bad habits I have missed during the Reboot- even my dessert habit is a thing of the past (hallelujah! a true miracle!), but I have to say, one thing I deeply missed was breakfast cereal. Quick, crunchy, sweet, just easy.  But as I have come to rely less on packaged, processed foods, this morning tradition needs to stay kicked to the curb for the most part. I began searching for a gluten-free granola recipe that used raw buckwheat groats, just like the one I love from Whole Foods for $9/bag. That stuff just makes me feel so cool and healthy when I carry it around in my cart. Even if its the only thing in my cart. Anyway, I also wanted to use these adorable quinoa flakes I found at WF, along with some goji berries I bought in bulk (super pricey but you don't actually need that much). I based my recipe off of Bird Seed Granola from Healthful Pursuit - seriously, isn't that the cutest name for a granola? To ensure plenty of crunch, I added uncooked quinoa to the mix. Sounds odd, but it totally works and couldn't be easier! Along with some chopped figs, almonds, pepitas, coconut, cacao nibs, and some other random pantry finds, this is quickly becoming my favorite treat. Not too sweet, and nowhere near as expensive as Lydia's cereal. It's great by itself, or with greek yogurt. I even love it warm with some almond milk. I can't say I've converted my kids or hubby to eating it, but that's just fine. More for me. They'll come around eventually.

Mission Crazy Good Hippie Granola: Accomplished

BUCKWHEAT QUINOA GRANOLA
serves: a lot

Dry Ingredients:
2 1/4 C buckwheat groats, raw
1 cup quinoa flakes
1/2 C white quinoa, uncooked
3 Tbsp coconut flakes, unsweetened
1/2 C each sunflower and pepitas seeds
2/3 C chopped raw almonds
3 Tbsp ground flax meal
2 Tbsp sesame seeds
2 Tbsp Berry Bliss powder by Philosophie, optional
2 Tbsp coconut sugar, optional
healthy pinch of salt

Wet Ingredients:
1/4 C raw honey
1/4 C maple syrup
3 Tbsp almond butter
1 1/2 tsp cinnamon
1/3 cup coconut oil
2 tsp vanilla

Add-Ins:
2/3 C dried, chopped figs
1/2 C goji berries
couple handfuls of cacao nibs, optional
(any dried fruit would be good, really)

Method:

Preheat oven to 300. Combine dry ingredients in large bowl and set aside.
Over medium heat, combine wet ingredients. Stir until completely combined and warm. Pour wet ingredients over dry mixture, and stir well to coat. Place mixture on large, rimmed baking sheet and bake for about 40 minutes, stirring every 10 minutes or so.
Remove from oven and add your dried fruit and cacao nibs. Store in airtight container or ziplock bags. Freezes well. Enjoy!

*UPDATE: I've tried this recipe substituting hemp seeds for sunflower seeds and loved the result (and the major protein boost). I've also been told that Gluten Free oats make a great substitute for the buckwheat groats. Love a flexible recipe!

Turkey Sweet Potato Stew (GF, Dairy Free)

It's finally raining and cold here. A little late, but I'll gladly take it. Aside from finally being able to bust out my cute Lululemon raincoat, it means soup weather (and frizzy hair) has arrived. I'm actually not really a soup person, I'm more of a stew person (thin vs. thick). Don't get me wrong I make soup, and I eat soup, I just don't love them like I love a good, thick stew. I see it like this - soup is for the sick, stew is for the hungry. And I'm always friggin' hungry. Something about a broth soup just leaves me, well...hungry.

So I'm presenting you with a stew that I love because its so different than anything I've made before, but the ingredients are easy to find. It combines sweet potatoes, ground turkey, tamari (or soy sauce), Harissa, and coconut milk as the key flavors - sounds kind of gross, but it works beautifully, I promise. As an option, you can add cauliflower florets - a little anti-cancer boost and some awesome texture, too. The stew is a little sweet mixed with spicy and savory. I'm having this tomorrow night most definitely. Oh, and if tasting good isn't your only requirement for a meal, it's also super healthy and clean. I'd like to highlight the ginger in the soup - it's my newest obsession. I'm trying to figure out what ginger can't do, honestly. It's great for digestive troubles, has major anti-inflammatory properties (I'm talking everything from arthritis to cancer), immune boosting, and is even used to treat skin burns. It's the ugly duckling of miracle foods, and I just love it.

Mission Crazy Good Stew: Accomplished.

*The original recipe calls for it to be made in the crockpot but I find that the sweet potatoes get too mushy when they cook for too long unattended so I kept it on the stovetop and loved the results. But either way works. A special shout out to Susan and Scott for the awesome lead on this recipe.

TURKEY SWEET POTATO STEW
adapted from Kalyn's Kitchen
serves 5

Ingredients:
1 1/4 lb lean ground turkey
2 tsp olive oil + 1 tsp
1 onion, cut in half and sliced into thin half-rounds

1 Tbsp finely minced ginger

3 minced garlic cloves
2 large sweet potatoes, peeled and cut into 1-inch pieces
1/2 cup low-sodium tamari, or Bragg liquid aminos (or low-sodium soy sauce if you don't mind the gluten)
1 cup chicken stock
2-3 Tbsp Harissa (or Chili Garlic sauce), I added 2 Tbsp and liked that amount of heat
2 heaping cups cauliflower florets (optional, but I love it)
1 can light coconut milk (I like Trader Joe's brand)
1/2 cup green onions, sliced thin + extra for garnish
4 cups loosely packed spinach (kale or chard would work, too)
2 1/2 cups cooked brown rice (optional)
lime wedges (optional)

Directions:

Brown turkey in 2 tsp olive oil in medium stock pot, breaking up meat into small pieces. Set aside once cooked. To the same pan, add 1 tsp more of olive oil (if needed) to cook the onion. Saute onion until soft, about 5-7 minutes. Add the garlic and ginger and cook for 1 minute longer. Add the harissa and stir to mix with onion/garlic/ginger. Add the turkey back to the pot along with the chicken stock, tamari, sweet potatoes, coconut milk, and green onions. Bring to a boil and then reduce to a simmer until potatoes are soft, about 20-30 minutes. If you choose to add cauliflower, add it about 10-15 minutes after the potatoes. Taste for seasoning.

Lastly, add the spinach to the stew, and let wilt for several minutes. Serve with green onions, lime wedges and brown rice if you like. Eat up!

* For the crockpot method, brown the meat and onion as stated above, and add to the crockpot.  Mix the rest of the ingredients (except for the spinach, rice, and lime) in the crockpot and stir to combine. Add the spinach about 5-10 minutes before serving.

Banana Granola Bars (GF, Added-Sugar Free, Vegan)

I live off of this protein bar recipe. They are excellent, and all natural, and not in the All-Natural Jiffy peanut butter "I'm all natural with just a touch of sugar and palm oil" false-labeling kind of way. I eat one or four everyday- it's probably past the point of moderation, but they call my name, all the time (How do they know my name. Weird, right?). I wish I could tell them to shut up! But that would be mean of me, and I'm very nice so I'm likely just going to keep eating them.

Lately I've been forming them into balls instead of bars since they hold together better that way, and a ball is just way cuter than a bar. Plus, there's a lot of dirty, inappropriate jokes you can make about a batch of balls. Sorry, but it's true. I will restrain myself here but my 16 year-old inner-self really wants to talk about balls.

As much as I love my protein balls, every once in a while, I need to switch it up. I also love granola bars and banana bread, so this recipe is my take on a Re-Boot-friendly granola bar/banana bread recipe. They are soft and chewy (with just a little crunch) and taste every bit a sinful snack, but I promise, these are loaded with good for you stuff. It has no refined sugar - the only sugar comes from fruit, and if you use gluten-free oats, it's perfect for wheat-free-ers. You also won't find any butter or eggs here (all your vegan friends are going to love you. No vegans in your life? C'mon. Go find one. Everyone needs to have at least one token vegan friend, otherwise dinner parties are way too easy). The fat comes from nuts and coconut. While there is some debate on the health benefits of coconut, it appears to be metabolized quickly and used as energy immediately (rather than stored), and thus, it is not a bad choice, especially if you love the taste. There's lots of research being done right now with coconut related to other health benefits, like alzheimer's and cardiovascular health, so stay tuned. Anyway, these bars, not balls, are DE-licious. The first batch I made was OK, but after a little tweaking, I think it's just about right.

Mission Healthy Snacks Beyond Balls: Accomplished.

Banana Granola Bars

Yield: 12 bars

Dry ingredients:

•   2/3 cup gluten-free rolled oats

•   1/2 cup almond meal

•   1/3 cup chopped walnuts

•   2 Tbsp sunflower seeds

•   1/4 cup shredded unsweetened coconut

•   2 Tbsp chia seeds

•   2 Tbsp Cacao powder (I love Cacao Magic from thephilosophie.com)

•   1/3 cup dried, unsweetened fruit (original recipe calls for chocolate chips) – I like the organic mix sold at Costco made with cherries, blueberries, goji berries, and cranberries

•   1/4 tsp cinnamon (add more to taste)

•   1/4 tsp fine grain sea salt

Wet ingredients:

•   3/4 cup mashed ripe banana (about 2 medium)

•   1/4 cup natural smooth almond butter

•   ¼ cup natural peanut butter

•   5 large pitted dates, chopped up (will be mushy)

•   1 tsp pure vanilla extract

1. Preheat oven to 350F and line an 8-inch square pan parchment paper.

2. Whisk all dry ingredients together in a mixing bowl.

3. Mash bananas until smooth. Stir together the banana and all the wet ingredients in a bowl.

4. Add the wet mixture to the dry mixture and stir until combined. The dough should be sticky.

5. Scoop batter into prepared pan. Spread out the batter evenly.

6. Bake at 350F for 22-26 minutes, or until the edges are golden brown and the bread is firm to touch. Let cool before slicing.