jeweled sweet potatoes 


Oh my word!

Can something this decadent really be good for you and eat like dinner or dessert?

Oh, yes!

With Thanksgiving and Christmas fast approaching, I wanted to create a simple, but scrumptious, side dish recipe.

This dish is inspired by two things… cranberry sauce and sweet potato casserole. Both of these traditional holiday dishes are loaded with sugar. Combine that with the desserts that often follow, and you have a recipe for a major sugar crash.

It’s my personal mission to show that it’s possible to thoroughly enjoy what is on your plate, without regretting what you ate afterward. 

A fun way of presenting this is to keep each of the topping separate which allows your guests (or family) to customize the sweet potato to their liking. 

If you try this, come back and tell me what you think! And don’t forget to check out my Facebook  page for daily health inspiration and fun!

Jeweled Sweet Potatoes

Sweet potatoes (1/person)
Arils (seeds) from 1 pomegranite
Cran-raspberry sauce
Cinnamon toasted pecans
Coconut whip

For the sweet potatoes, cut in half and place the flesh side down on a baking sheet. Bake at 350 F for 45 minutes-1 hour or until the sweet potatoes are thoroughly cooked. Use a spatula to loosen them from the cookie sheet.

Cran-raspberry Sauce
8 oz frozen raspberries
4 oz cranberries, fresh or frozen
1 T white grape juice concentrate

Place all ingredients in a saucepan over medium-high heat. Once the juice starts to boil, reduce the heat to a simmer and cook 5 to 10 minutes until the fruit breaks down. Use a potato masher to help break up the cranberries. Sauce can be stored in the refrigerator for up to a week.

Cinnamon-toasted Pecans
1/2 c pecans
1/16 tsp salt
1/2 tsp olive oil
1/4 tsp cinnamon

1) Add pecans to a dry sauce pan. Toast the pecans over high heat, stirring constantly, until the nuts become fragrant. This only takes about 2 to 3 minutes. Watch carefully as that nuts can easily burn.

2) Add the toasted pecans to a food processor along with the remaining ingredients and pulse until roughly crumbled. Do you not over process or the nuts will begin to release their oils.

3) Store pecans in an airtight jar. Does not have to be refrigerated.

Coconut Whip
Cream from one 14-oz can of full fat coconut milk
1/2 scoop 100% pure stevia
1/2 tsp vanilla extract

1) To make sure you get only the cream from the coconut milk, place in a refrigerator overnight.
2)Carefully scoop out the cream from the can into a bowl.
3)Add stevia and vanilla and without using a beater or fork.
4)Pour into a jar. Can be stored for several days in the fridge.

To assemble the potatoes:
Place potatoes flesh side up on a plate and spoon on the cran-raspberry sauce, pecans, coconut whip and sprinkle on the pomegranate arils.

Recipe Note
You may want to make up extra sweet potatoes for leftovers.

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oatmeal raisin cookie dough bites, vegan + sugar free


First up: The winner of the Oh She Glows Everyday cookbook by Angela Liddon was Quinn. Aaaand, I just got word that she received it today!

Now something for everyone…this recipe for oatmeal raisin cookie dough bites. I think it was actually one of Angela’s cookie recipes that I was trying a few years ago, when I discovered how toasted pecans have the same buttery butterscotch flavor as oatmeal raisin cookies (ORC). In a traditional ORC, it’s the brown sugar and butter that give it that homey flavor.
I love finding simple, easy and no-sugar ways to make tasty desserts and snacks and this one checks off each of those boxes. Plus it has been kid- and crowd-approved.

So without further ado, here you go:

Oatmeal Raisin Cookie Dough Bites

2 c. pecans, toasted*
1 c. date paste
1 1/4 c. rolled oats, organic if possible
1/4 tsp vanilla extract
1/2 tsp cinnamon
1/4 c. shredded, unsweetened coconut
1 c. raisins

Place pecans in a food processor  and blend until nuts are crumbly. Add remaining ingredients, except the raisins, and blend until well combined and the “dough” holds together when pressed between your fingers. Pour into a mixing bowl, add raisins and “knead” in with your hands (it’s easier than a spoon ;)). Form dough into balls that are about 1″ in diameter. Can be stored in an airtight container for several days.

Recipe Notes

This recipe can be cut in half for a smaller amount or for only 1-2 people. If you have a larger family or a crowd, I suggest keeping the ingredient amounts as is.

*See this post for a quick and easy way to toast nuts.

 

 

 

 

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curried quinoa salad + cookbook giveaway

First up…tomorrow will be the last day you can enter the giveaway for the Oh She Glows Everyday cookbook. Click this link to see the original post. Please share it with other plant-based eaters too…or maybe people you’re hoping to win over.

And as promised, another recipe for you.

This one is inspired by a recipe I found at Whole Foods Market. I substituted in quinoa for the couscous the recipe originally called for plus made a few little tweaks. Quinoa in a complete plant protein so this substitution bumps up the nutrition profile of this salad.

It’s extremely easy to put together (except for maybe shredding the carrots if you do so by hand) and can be eaten as a side, main meal and brought to share at a pot luck. I find that quinoa doesn’t do too well after several days in the fridge, so be sure to eat this within one to two days of making it.

Remember too, that I post several times a day over on my FB like page…nutrition and fitness tips, motivation and more! I would love to see you over there too…be sure to leave a comment and say hello.

Curried Quinoa Salad

Ingredients

1 T curry powder
1/2 tsp salt
2/3 c. raisins
1 c. uncooked quinoa, thoroughly rinsed
2 carrots, shredded
½ onion, minced
1 c. frozen peas, thawed
1/2 c. minced fresh cilantro
1/2 c. shredded unsweetened coconut, toasted

Instructions

Add curry powder and salt to water and cook quinoa according to package directions. Cool and fluff with a fork. Add remaining ingredients and toss to combine.

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Oh She Glows Everyday cookbook giveaway


Happy Birthday to me and happy gifting to you!

So excited to give you the chance to win one a copy of the Oh She Glows Everyday cookbook by Angela Liddon. I’ve already tried one of the recipes and it didn’t disappoint…easy to pull together and full of flavor.

Click on the this link: a Rafflecopter giveaway for your opportunities to enter through Rafflecoptor between now (Monday, October 5 and Friday, October 8 at 12:00 am ET.

No purchase is necessary and is open only to US residents, ages 18 and older, void where prohibited. If you want to read the rest of the boring, but important sweepstakes rules, click here.

I will post the winner sometime the week of October 10. You may wish to provide me with your contact info in the comments (optional) to ensure that I get a hold of you if you are the winner as I will only give the winner one week from the time I make the announcement to provide me with the shipping information or will select a different winner.

 

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birthdays, giveaways and more…oh my!

Monday is going to be a great day. Not only is it my birthday (hello 40!!), but you have two opportunities to win a couple gifts for yourself!

I know this blog has been a little neglected of late and I’m looking to remedy that as I have a bunch of new recipes to share. Part of the reason for the crickets, is that things are happening on the daily in my coaching business and over on my Facebook page: www.facebook.com/wildberrypressed. If you’re looking for daily tips on healthy living, nutrition and fitness head on over there. Be sure to say “hi” if you do as I love to connect with people who stop by.

Now a little bit more about those opportunities to win some gifts for yo’self:

  1.  If you could use a chance to win $1500 AND try a brand new workout on Monday AND win a chance to get a new fitness program AND get free 30-days of access to 100’s of workout programs (and live in the US or Canada), then you will want to check out this video to learn more: https://www.facebook.com/wildberrypressed/videos/1124235837667640/

2. Monday is the day I’ll kick off an opportunity to win one copy of Angela Liddon’s new cookbook, Oh She Glows Everyday. I was so excited to get my copy and I loved her first book. Plus her blog is chock full of inspiring plant-based recipes. The giveaway is open to US residents only who are 18 and older.

Stay tuned!

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O Canada cherry berry creamsicles (vegan, sugar free)

Every year I tell myself I will plan ahead and get my holiday-related posts up before the actual day.
Ahem!

But inevitably, I leave inspiration to strike at the last minute. 

(For those of you who don’t know me, I live in the US and am now a citizen but I was born in Canada.)

I came across this idea on Pinterest, and had to try it while dreaming up my own recipe.

I was so excited how these Cherry Berry Creamsicles turned out! They were easy to make and are packed with whole fruit and are dairy and sugar free.

If you want a quick video tip that comes with making these, leave a comment with your email address.

There’s also lots of fun and inspiration happening daily on my Facebook page…www.facebook.com/wildberrycoach. I would love to have you join me there for conversation!

CHERRY BERRY CREAMSICLES

1.5 cups frozen cherries

1.5 cups frozen strawberries

1 T white grape juice (optional)

3 bananas, sliced into rounds and frozen

1 15 oz can full fat coconut milk.

1 tsp. vanilla

1. Bring cherries and one cup of strawberries to a boil in a medium saucepan. Add white grape juice if using. Add to a food processor with the remaining strawberries and blend until smooth. Let cool then add a large spoonful to the bottom of each Popsicle mold. Freeze.

2. Rinse food processor bowl and add frozen bananas, coconut milk and vanilla. Blend until smooth.

3. Take Popsicle mold out of freezer and add 2-3 spoonfuls of banana-coconut mixture. Pop back in freezer for 20-30 minutes.

4. Add remaining cherry strawberry mixture to top off the Popsicle molds and insert stick.

5. Freeze until frozen solid.

6. To release Popsicle from mold, run under warm water. 

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brown bag mondays: saving greens

brownbagmondayI’ve lost track of the dollars I’ve wasted in throwing out fresh greens that ended up spoiling before I used them up. Frustrating especially when I need them for a recipe.

So to save some green and some greens, here is today’s tip:

storing greensHere’s how:

Asparagus: store upright in a jar that has a little water in the bottom. Change the water every few days when it starts to get cloudy.

Cilantro, Parsley: Can also be stored upright in a jar that has a little water in the bottom. Change the water every few days when it starts to get cloudy. You also can pesto the herbs with a little water or oil and freeze them to use in recipes.

Basil: Fresh basil turns black after only a short time of being exposed to air. Best way to make it last is to pesto what you can’t use. I like to freeze mine in 1 T quantities so they are recipe ready.

Lettuce/kale: Buying the whole bunch instead of the pre-bagged and washed kind is a great place to start. I also found that removing any elastic bands or ties from around the leaves keeps them from getting slimy. Mine usually keep for a week like this in the plastic bag I place them in from the grocery store.

 

 

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quinoa tabouli (vegan, gluten free, low carb, sugar free)

quinoa tabouliI love trying foods from other cultures which have a solid amount of veggies in their diets.

Ever since I tried tabouli, a middle eastern salad that usually features bulgar, I was a fan. However, my enthusiasm for it waivered ever since I began cutting back on wheat products several years go. I also swapped out the oil for hummus for an interesting twist on the dressing.

Thankfully, I discovered that quinoa is a perfect substitute and packs a superfood, plant protein punch into this refreshing salad. The key to great quinoa is thoroughly rinsing off the bitter saponin and using a ratio of water to quinoa that is just shy of 2:1.

If you give this a try, I would love your feedback.

CLICK HERE TO PRINT A PDF of the quinoa tabouli recipe

quinoa tabouli

Prep Time: 25 minutes

Cook Time: 10 minutes

Serves: 4-6

Ingredients

    For the Ingredients

    • 4 T hummus
    • 2 T lemon juice
    • ½ tsp salt
    • dashes freshly ground pepper

    For the Salad

    • ¾ c. uncooked white quinoa
    • 1 cucumber, diced
    • 1 pack cherry tomatoes, sliced
    • ½ onion, finely diced
    • 1/4 -1.2 cup fresh parsley, minced
    • optional: pine nuts

    Instructions

    For the Dressing:

    Combine all ingredients in a glass measuring cup, jar or bowl and stir until thoroughly combined. Add water if necessary to thin. Pour over tabouli and gently stir until thoroughly mixed.

    For the Salad:

    Thoroughly rinse quinoa. Best way is to cover with water in a bowl or pot, agitate with you hands, pour into a sieve and repeat 2-3 times with fresh water.

    Add quinoa to a pot with 1.5 cups of water, bring to a boil and then simmer for 5-10 minutes or until the water is absorbed.

    Cool and fluff with a fork. When cool add cucumber, tomatoes, onion, parsley, and pine nuts, if using.

    Pour dressing over tabouli and gently stir until thoroughly mixed.

    This salad is best eaten fresh, but will keep in the fridge for one day if properly stored.

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    brown bag monday: morning motivation

    brownbagmonday

    Although I’m usually a morning person, there are some days when it’s hard to get out of bed at the crack of dawn. Or before it, during the winter months. The promise of a few extra winks of sleep or warm blankets on chilly mornings are awfully tempting to ignore. But for morning people, this often is our most productive time of day so lingering in bed can throw off our entire day.

    If this also is a struggle for you, here’s the tip to take with you this week:

    morning motivation

    When I add things into my morning that I love and look forward to, it’s much more likely that I’ll get up and moving instead of hitting the snooze button endless times. For example, I love starting my day in prayer and in studying the Bible as these anchor me for the day. When I need extra motivation, I’ll brew a warm mug of black or lemon-ginger cleansing tea and diffuse a favorite essential oil. These activities wake me up enough that I’m ready to tackle my workout and my work.

    There are endless possibilities of things to get you going…the satisfaction of crossing chores off your list first thing, the color of a favorite mug, the texture of a blanket, a favorite spot to curl up, a friend to meet or talk with, a place to go, music to listen to.

    And while these activities, routines or favorite things might change over time or with the seasons or when they no longer hold wonder, the important thing is to find that certain something that puts a sparkle in your eye as your feet hit the floor in the morning.

    Are you a morning person? What are some favorite things you love to do that could be incorporated into your morning routine?

    Need a little help brainstorming…send me a message for a free mini coaching session on this.

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    anatomy of a power packed, gluten free breakfast

    gf breakfastAs May winds down, so does my anti-candida diet. Since May is Celiac Awareness Month and the anti-candida diet also is gluten free, I’m sharing the breakfast that has largely been a part of my mornings this past month.

    Have you ever had quinoa for breakfast instead of oatmeal?

    Love this protein-packed grain and often swapped it in over my usual gf standby of buckwheat and millet.

    I try to be mindful in eating a variety of foods that pack in the nutrients, so here’s the breakdown of what is included in this breakfast:

    • Quinoa: is one of the few plants that is a complete protein and also has iron, B-vitamins, magnesium, phosphorus, potassium, calcium, Vitamin E and fiber
    • Chia seeds: contain fiber, protein, Omega-3 fatty acids and micronutrients
    • Unsweetened shredded coconut: contains protein, fiber, iron, zinc
    • Ground flax seeds: gives you micronutrients, fiber, manganese, vitamin B1, Omega-3
    • Cinnamon: has multiple health benefits and contains antioxidants and is antimicrobial
    • Coconut oil: has beneficial medium-chain fatty acids
    • Blueberries:contains antioxidants, vitamin K, vitamin C, manganese, fiber and copper.
    • Unsweetened almond milk: is rich in phosphorus, potassium and zinc

    What your favorite gluten free breakfast? Favorite hot or cold cereal mix ins?

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