Friday, February 24, 2012

Blueberry Almond Flour Scones

Serves 6

These delicious scones are perfect for a grab and go breakfast or after school snack. They are simple to make, delicious, and nutritious. The almond flour is loaded with protein, fiber and and omega three fatty acids. The blueberries add sweetness, and an antioxidant boost that will make you happy, and your kids satisfied. They are perfect to make on a Sunday and eat throughout the week. Pair your scone with ricotta, cream cheese or a fruit spread.

2 large eggs, beaten until frothy
1 cup almond flour
1/4 maple syrup
1 1/2 teaspoon baking powder
1 1/2 teaspoon vanilla extract
1/2 cup fresh blueberries

1. Preheat the oven to 375 degrees and line a sheet pan with parchment paper.
2. In a large bowl, combine all of the ingredients, except for the blueberries and mix well to create a batter.
3. Gently fold the blueberries into the batter.
4. Use a tablespoon to drop 6 evenly spaced scones on the lined pan, or about 2 heaping tablespoons for each scone.
5. Bake for about 15 minutes until scones begin to lightly brown. Let cool for 10 minutes before removing from the parchment paper.
6. Serve warm.

Almond Flour
Almond flour is a great alternative to regular wheat flour because it adds nutrition to any dish. It is made from ground, skinless, blanched almonds and can be used in any dish calling for flour. This flour is also gluten free. Almond flour is full of protein and fiber. It also contains vitamin E, calcium, and magnesium. Using almond flour is a great way to give your kids an extra nutrient boost without sacrificing the baked goods they love.

Sunday, February 19, 2012

Chips and Guacamole Done Right!

I am always on the look out for new snack products that are delicious and nutritious. Last week, I received a package of assorted chips from Way Better Snacks that included sprouted chips. While I was excited because of their healthy ingredients, my kids were a little skeptical. After one bite, we were all hooked! The sweet potato and black bean flavor was our favorite.
The chips contain sprouted grains, seeds and beans, making a nutritious chip alternative. I love sprouted breads and tortillas, so why not a sprouted chip? I paired the chips with my homemade guacamole and within minutes I had a healthy snack full of omegas both from the chips and the guacamole!

2 avocados, peeled, pitted, and the pulp thoroughly mashed
1 teaspoon coarsely chopped cilantro
1 tablespoon lime juice
2 tablespoons orange or pineapple juice 
¼ teaspoon ground cumin (optional)
Salt to taste

1. In a large bowl, mash the avocado.
2. Stir in cilantro, juices, cumin and salt.
3. Serve immediately, or refrigerate until serving, placing one of the avocado pits into the bowl to help keep the guacamole from browning.

Nutritional Benefits of Sprouting
Sprouting is the natural way to increase the vitamin, mineral and lignin content of flax and stabilize the Omega3 and other essential fatty acids and help with digestion.

Saturday, February 4, 2012

Hearty Lentil Stew

Makes 4 servings

Lentil stew is the ideal hearty meal on a cold winter’s day. Packed with fiber, protein and antioxidants, this stew is nutritious as well as satisfying. It is also perfect for Super Bowl Sunday or a
 Meatless Monday, as the lentils are a great source of protein. This stew is easy to prepare and works great as a meal or a quick satisfying snack. It will rev up your metabolism to keep you full and focused for hours. Feel free to spice it up with cayenne pepper or chile powder! It also tastes great served with a dollop of plain yogurt or sour cream. 

2 tablespoons extra virgin olive oil
2 carrots, washed, peeled and diced
1 tomato, washed, peeled and diced
2 celery stalks, washed and diced
1 small, yellow onion, diced
1 sweet potato, diced
1 bay leaf
1 cup of lentils
4 cloves garlic diced
6 cups of low sodium vegetable stock
2 teaspoons kosher or coarse sea salt

1. Pour olive oil into a large pot and heat over medium-high heat.
2. Add carrots, celery, onion, and sauté the veggies for about five minutes, or until softened, stirring frequently. 
3. Add stock, sweet potato, tomato, lentils and bay leaf.
4. Bring to a boil over high heat and stir. Let boil for a couple of minutes, then reduce heat to low, partially cover and simmer for about an hour.
5. Stir stew occasionally, until lentils are very tender.
6. Serve and Enjoy!

Lentils are very flavorful and they make a wonderful addition to many dishes because of the texture they add. Lentils are a small but nutritionally mighty member of the legume family. Eating lentils has been shown to significantly reduce the risk for heart disease by 82%. Lentils are also full of iron, magnesium, folate and fiber and increase energy. Eating lentils can dramatically improve energy levels. Changing the fuel you give your kids can change everything from their behavior, to their energy levels and immune strength. 

The onion is a kitchen staple that is packed with nutrients as well as flavor. Onions come in many varieties but are characterized by mild, sweet flavor when cooked. Onions are high in fiber and Vitamin C and have been shown to lower blood sugar. Onion also helps to reduce blood pressure, and is full of antioxidants that help to repair tissue and reduce inflammation. Another benefit is when cooked down like in this stew the onion does not lose any of its nutritional value.