The post Superfood Smoothies appeared first on Your Allergy Chefs.
]]>Smoothies are a great way to pack in extra fruit and veggies to your diet! We’re excited to share 2 of our favorites that we call the Green Machine and Berry Blast.
Get a head start on those New Year’s resolutions with these delicious blend-and-go healthy breakfast smoothies.
How much fruit is too much? Read more as we share a short video from Dr. Michael Greger. We also share the surprising facts about cinnamon and turmeric…
For 2 delicious smoothies, all you need is a high speed blender, 2 large glasses or Ball Mason Jars and…
You don’t necessarily need the newest or most powerful blender on the market. You just need a good blender for smoothies, one that can cut through frozen fruits and pulverize even the stringiest produce into a smooth liquid.
If we had to choose a favorite appliance, it would be our vitamix. It is worth the investment and we use it for so many things, from our morning smoothies to nut milks and from soups to sauces.
Coconut Water
Loaded with health benefits, coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise.
The Greens
Greens are one of the healthiest foods. About 2 cups of mixed power greens go into each smoothie. For convenience, we buy the pre-packaged greens that contain spinach, mizuna, chard, and kale.
We don’t even taste the greens. However, if you’ve never had a smoothie with greens, start by just adding a handful of baby spinach. You may hardly even taste the greens. As you add more and more greens, your taste buds will adapt and your body will love you.
The Fruit
It’s important to use whole fruits rather than just their juice. This is because, when juicing, the fiber and all the phytonutrients bound to it are lost.
For our Berry Blast, we chose blueberries, strawberries, cherries, and bananas.
The Green Machine is loaded with pineapple, mango, strawberries, and banana.
Switch up your smoothies a bit, depending on what fruits are in season. Aim for 1-1/2 cups of fruit per smoothie. Frozen fruit is the best since it blends up thicker than fresh.
We always have bananas and pineapples on hand. When the bananas are ripe, they are peeled, cut and frozen in large ziplocks. The fresh pineapple is trimmed, cut into cubes, and stored in the freezer. We prefer to freeze our own pineapples since we don’t have much luck in getting tasty store bought frozen ones.
As far as the berries and other fruit, most of the year we buy blueberries, strawberries, cherries, and mango frozen.
Add-Ins
To the batch of smoothies, add 1/2 – 1 teaspoon of turmeric powder (or fresh turmeric) and 1/2 – 1 teaspoon of Ceylon cinnamon.
Sometimes we’ll also add chia or flax seeds, or top our smoothies with hemp seeds.
How Much Fruit is Too Much?
Some people have concerns about the sugar content of fruit, thus restricting their fruit intake. Dr. Michael Greger puts fruit to the test in this short video (just under 4 minutes), how much fruit is too much?
The Truth About Cinnamon and Turmeric
Cinnamon and turmeric are two of the healthiest spices on the planet! That’s a fact, but there are things to be aware of.
-Cassia (known as regular cinnamon) and Ceylon (known as true cinnamon) are the 2 types of cinnamon. Most cinnamon available on the market is Cassia. Cassia cinnamon contains high amounts of coumarin, which has been linked to conditions like liver damage and cancer.
Ceylon cinnamon only contains trace amounts of coumarin, so when possible purchase Ceylon. Cinnamon is loaded with antioxidants, anti-inflammatory properties, is linked to a reduced risk of heart disease, lowers blood sugar levels, fights various infections, helps protect against cancer, and has beneficial effects on Alzheimer’s and Parkinson’s.
-Be sure to purchase high quality turmeric, as there can be a danger of lead contamination. Bangladesh is one of the leading turmeric-growing regions in the world. Some spice processors in Bangladesh use an industrial lead chromate pigment to infuse turmeric with a bright yellow color. Lead can also come from soil contamination.
Turmeric is used in Ayurvedic medicine to treat inflammation. Uses include cancer prevention and treatment as well as treatment of rheumatoid arthritis and infections.
A few years ago, Joel suffered from severe inflammation that almost forced him to quit work. Months after taking turmeric supplements and going on a plant-based diet, his inflammation was gone. Today, he’s in the best shape ever!
Chef Joel’s Tips
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Yield 2 Servings
Free of: gluten and top 8 allergens.
Delicious blend-and-go breakfast smoothies!
Berry Blast
16 ounces chilled coconut water
4 cups (about 2 ounces) power greens (see recipe notes)
1 cup frozen blueberries
3/4 cup frozen strawberries
3/4 cup frozen banana slices
1/2 cup frozen cherries
1/2 – 1 tsp turmeric powder (or about a 3/4-inch piece of peeled fresh turmeric)
1/2 – 1 tsp Ceylon cinnamon
Most markets sell a mix of power greens especially for making smoothies. Mix up your favorite greens, from spinach to kale, or mizuna to chard.
Use 3 cups of your favorite fruits. Frozen fruit is best since it blends up thicker than fresh.
For the Green Machine, use 3 cups of a combination of pineapple, mango, strawberries, and banana.
Courses Beverages
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]]>The post Strawberry Milk appeared first on Your Allergy Chefs.
]]>This homemade strawberry milk is full of fresh fruit and velvety smoothness. What a fun addition to any breakfast, brunch or afternoon treat, and a hit for kids of all ages.
It’s simple to make with only 4 ingredients, and no artificial colors, flavors, dyes…or dairy. Read more to see what’s in the top brands of strawberry milk on our grocery shelves. One thing’s for sure…zero strawberries.
We suggest buying organic when it comes to strawberries, since this red, juicy fruit has a soft, seedy skin, which allows for easier absorption of pesticides. Many of these pesticides penetrate the skin and cannot be rinsed off.
By the way, for the third year running, strawberries top the Environmental Working Group’s (EWG) Dirty Dozen list for produce containing the most pesticide residues. How much is that? Check it out, cause you won’t believe it!
According to the EWG, one strawberry sample contained an astounding 22 pesticide residues. Not only that, one-third of all conventional strawberry samples contained 10 or more pesticides.
If you haven’t already, check out our past post titled, Pesticides and the Dirty Dozen Uncovered. There’s some great insight on pesticides in relation to cancer, food allergies, and so much more.
Don’t miss the 2018 EWG’s Dirty Dozen list for this year’s produce containing the most pesticide residues. The EWG also publishes the Clean Fifteen, a list of the 15 cleanest fruits and veggies.
When it comes to produce, we’re okay with buying conventional, the fruits and vegetables that are on the Clean Fifteen.
You may be wondering why strawberry milk? With strawberries in season, I thought strawberry milk would be a great companion for peanut butter cookies. We’ll get an allergy-friendly and vegan recipe for cookies out soon!
Brainwashed Into Buying Junk Food
I knew I had to make a wholesome drink, when I saw the ingredients listed online for Borden’s Strawberry Milk, which contains ZERO strawberries.
Milk is the first ingredient, followed by High Fructose Corn Syrup, Sugar, Corn Starch, Carrageenan, Artificial Flavor, Salt, Red #40, Vitamin A Palmitate, and Vitamin D3.
Marketing sure does a great job at convincing the public that a product with so many crappy ingredients, can be good for you.
And don’t worry Borden, we’re not picking on you. It’s the same story with Nestlē. So, let’s make our strawberry milk from scratch.
Here we have the 4 simple ingredients in our strawberry milk. There are other options for sweeteners other than sugar, including pure maple syrup, stevia or dates. The amount of sweetening you add will depend on the sweetness of the strawberries and your own taste.
We made several batches of syrup. In the first batch, we cooked the strawberries. Then we macerated the strawberries, by sprinkling sugar on them, which draws out their juices so they become soft and sweet. We found that macerating and then pureeing the strawberries gave us the best results.
Alternative Milks
Hemp milk makes a great allergy-friendly strawberry milk. If almonds are not an issue, almond milk is also a great choice. The alternative milk is up to you.
Enjoy!
Tidbits
Yield 4 Servings
Free of: gluten and top 8 allergens.
This delicious homemade strawberry milk is full of fresh fruit and has only 4 ingredients, with no artificial colors, flavors, dyes…or dairy.
1 pound fresh strawberries, rinsed, trimmed and sliced
1/2 cup organic cane sugar (see recipe notes)
1/2 tsp vanilla extract
4 cups alternative milk, cold
To replace cane sugar with pure maple syrup, omit the step for macerating the strawberries. Place sliced strawberries in a blender with 1/3 cup of maple syrup and vanilla. Blend until smooth; strain puree into a small bowl. Taste for sweetness and add additional maple syrup, if desired.
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]]>The post Hibiscus Tea appeared first on Your Allergy Chefs.
]]>You may know hibiscus tea as agua de jamaica. My weekly routine for years included several stops at a favorite Mexican restaurant in Portland to get my fix of this nourishing drink.
Hibiscus tea is enjoyed around the world and is one of the healthiest drinks imaginable. We found ourselves asking, what health benefits doesn’t it offer?
Refined sugars are often used to sweeten hibiscus tea. Eliminating those sugars and offering several healthier substitutions makes it even better!
With a contested origin between Africa and India, jamaica (hibiscus) flowers are now deeply rooted in many cuisines.
Although strongly associated with Mexico and Latin America, Agua de Jamaica is known around the world under a variety of names. Here are just a few:
Did you know, this wonder tea was also consumed by the Pharaohs in ancient Egypt?
The roselle plant is a species of hibiscus thought to be native to West Africa. Pictured below are dried calyces used to make the drink, though fresh flowers can also be used.
Health Benefits of Hibiscus Tea
We are just amazed by the numerous health benefits!
Hibiscus tea:
Other Effects of Hibiscus Tea to be Mindful of…
Since the health benefits of hibiscus tea include lowering blood pressure, it is not recommended for people who already have hypotension, or low blood pressure. It may cause faintness, dizziness and other health problems if consumed by anyone with low blood pressure.
Hibiscus tea is also not recommended for pregnant women because of its effects of stimulating menstruation or blood flow in the pelvic region.
Time for Punch
What an easy tea to make, or call it a punch. And look, there are not a lot of ingredients.
Water is brought to a boil and poured over dried hibiscus flowers and other fun stuff. We use a cinnamon stick and orange peel. Fresh ginger is another great healthy addition. Covered and allowed to steep for 20 minutes, it’s then strained into a pitcher. A sweetener and a little fresh orange juice are added, or if you prefer, you can add fresh lime juice.
That’s all there is to it. We like to keep a large mason jar of hibiscus tea in the fridge. A glass jar is preferable, because plastic containers seem to give the tea an off taste as well as the tea tends to stain the plastic.
Cheers to a delicious and healthy drink!
Yield 10 Cups
Free of: gluten and top 8 allergens.
This tea is enjoyed around the world and is one of the healthiest drinks imaginable. The question should almost be, what health benefit doesn’t it offer?
10 cups water
1/2 cup coconut sugar (see recipe notes)
1 cinnamon stick
1 cup dried hibiscus flowers (flor de jamaica), rinsed
2 (2-inch) strips of fresh orange peel
1/2 cup fresh orange juice
Lime wedges, optional
Strawberry halves, optional
You can use a variety of sweeteners.
Coconut sugar causes much less of a blood sugar spike than regular white sugar because it has a lower glycemic index. It’s also healthy for the gut.
Raw honey is quite different from supermarket honey, which is often blended from a lot of different sources. Store bought has a higher glycemic index and does not have the raw, healing properties of honey from nature. It’s best to buy local, raw and organic. If using honey in this recipe, replace the 1 cup coconut sugar with 3/4 cup honey.
Stevia is processed from an herb, with zero calories and a glycemic index number (its effect on blood sugar) of 0. There have been almost 400 scientific studies done on Stevia actually healing the body in many ways. To use Stevia, omit the coconut sugar. Add Stevia to taste when serving or with the addition of the orange juice. There are both liquid and powder forms. Follow manufacturer’s recommendation for replacing sugar with Stevia.
Piloncillo is an unrefined Mexican sugar usually molded into cones or sticks and traditionally used to sweeten agua de jamaica.
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]]>The post Mexican Hot Chocolate with Marshmallow Meringue appeared first on Your Allergy Chefs.
]]>One of Joel’s favorite memories while growing up in Wisconsin during the winter was playing in the snow for hours and then coming home to his mom making hot chocolate from scratch.
There’s no better way to warm up on a cold winter’s day or to enjoy a moment of mindfulness than by sipping a mug of hot chocolate.
Here’s a tribute to where it all began. Cheers!
The Beginning
It all started in Mexico around 1900 BCE, when the Olmecs domesticated cacao and a new beverage was born. The Mayans and Aztecs adapted the brew and typically made it with chiles, served lukewarm and frothy.
Though their version is much different from the hot chocolate we know today, some of the basic ingredients are the same. Today’s typical Mexican chocolate is made with roasted and ground cacao nibs, sugar and cinnamon. Chiles and nuts are sometimes added to this rather granular drink.
The Chocolate
Two of our favorite chocolates are Taza and Ibarra.
Taza has a variety of Mexican style chocolate discs that are certified Gluten Free and USDA Organic. Their website states they are also dairy free, soy free, vegan and have several varieties that do not contain nuts.
If you like your chocolate sweet, give Ibarra a try. Ibarra does contain soy lecithin and their packaging states the product contains soy and is manufactured in equipment that process milk. According to Food Allergy Research & Education (FARE), studies show that most people with soy allergy can safely eat soy lecithin. However, if you are allergic to soy, it’s best to check with your doctor to make sure it’s safe for you.
If you have trouble finding a chocolate free from the top 8 allergens, Enjoy Life’s Semi Sweet Mini Chips make a good cup of hot cocoa. Any semi sweet or bitter high quality chocolate that meets your dietary needs will also work in this recipe.
The Froth
We know from history that frothiness has been a part of hot chocolate from the beginning. A molinillo is traditionally a hand carved wooden whisk. This ancient tool is held between the palms of the hands and quickly rotated by rubbing the palms together. The rings at the bottom spin around, helping to whip the beverage into a frothy foam.
Of course, you don’t need to run out and buy a molinillo if you don’t already have one. A wire whisk will do the trick.
The Marshmallow Meringue
With a nice froth to show off, it might seem like a shame to cover it. But, we’re talking double goodness. Marshmallows and froth equal delicious hot chocolate.
Making this marshmallow fluff is like making French meringue (also called common meringue), minus the egg whites. The standard ratio of ingredients for French meringue is equal parts fine granulated sugar to egg whites. Egg whites can only hold a limited amount of sugar before sacrificing volume, so equal parts are safe amounts.
To make an allergy-friendly meringue, we’re whipping equal parts of aquafaba (liquid from a can of garbanzo beans) and fine granulated sugar. The procedure is the same for that of French meringue, with the exception of the mixing time being longer with the aquafaba.
Using a hand held mixer on low speed, whip the aquafaba and cream of tartar. After a minute or so, increase the speed to medium and whip for 3 minutes. We suggest using a hand held mixer because the amount being mixed is too small for a stand mixer.
Gradually add the sugar a tablespoon at a time while the mixer is running. Continue to beat on high speed for 8 minutes until stiff peaks form. When you lift the beaters the meringue should look glossy and hold a stiff peak.
With all the meringue I’ve made in my pastry career, I love meringue made with aquafaba. Not just because it’s allergy-friendly, but also because it’s much more forgiving. It’s so much easier to over mix a meringue made with egg whites, not to mention just a trace of fat on the bowl or a bit of yolks will prevent the egg white meringue from whipping up.
On March 6, 2015, Goose Wohlt posted on Facebook, “What F.A.T. Vegans Eat.” His post with 4 pictures reads, “dead simple delicious two ingredient whole food meringues…one can chickpea brine mixed w half cup sugar. Perfect-O”.
We are so thankful for Goose Wohlt and the inspiration that led him to come up with what he named “aquafaba”, the latin words for water and bean.
Yield 4 Servings
Free of: gluten and top 8 allergens.
There’s no better way to warm up on a cold winter’s day or to enjoy a moment of mindfulness than by sipping a mug of this delicious Mexican Hot Chocolate.
Marshmallow Meringue
1/4 cup aquafaba (see recipe notes)
1/8 tsp cream of tartar
1/4 cup fine granulated sugar
Hot Chocolate
8 ounces Mexican chocolate (see recipe notes)
4 cups allergy-friendly milk (see recipe notes)
2 tbsp light brown sugar
1/4 tsp cayenne pepper, optional
2 (2-inch) cinnamon sticks or 1/2 tsp ground cinnamon
Courses Beverages
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]]>The post Holiday Nog appeared first on Your Allergy Chefs.
]]>Christmas Eve is National Eggnog Day. What a perfect time to celebrate this popular drink enjoyed between Thanksgiving and New Year’s Day.
It’s one of those traditions we enjoy as adults because we remember it so vividly as children. Besides, the holidays would not be the same without it.
Eggnog’s innovative culinary delights charm the holiday season, from bread pudding and French toast, to cookies and cake.
At Whole Foods Market in Portland, Oregon we made an eggnog Bundt cake with rum icing that was so popular we could barely keep up with production.
We formulated our holiday nog to include coconut milk and replaced all but one ingredient in traditional eggnog to make this treat free of the top 8 allergens. Yes, we replaced all but the nutmeg and came up with this delicious holiday nog.
Replacement for the Eggs
We made several batches, testing out various alternative milks and thickening agents. The biggest challenge is replacing the eggs, yet keeping the “custardy” texture and flavor alive.
By adding just a small amount of xanthan gum to the first batch, the nog had a traditional eggnog-like consistency immediately after blending.
For the second batch, we went with chia seeds and found this to froth up better than the batch with xanthan gum but not as thick. However, as it chilled overnight in the refrigerator, it thickened to a nice consistency.
Which one did we like better? We loved ’em both. However, we’d probably choose the chia for the health benefits chia brings.
Taking Holiday Nog to Another Level
Thinking about what to have for brunch today, we looked in the freezer and found some Follow Your Heart gluten-free brioche. How about French toast using our holiday nog as the soaking liquid? We diced and cooked down some fresh strawberries with a little coconut sugar, which made a yummy compote for our Holiday Nog French Toast. We took a picture for you.
It was the quickest brunch ever. We put two cups of holiday nog in a shallow dish and soaked each side of the bread for about ten seconds. Soaking time will depend on the bread you use. Cooking time on our electric griddle took longer than our standard French toast recipe. In any case, it was a winner and a great way to use the holiday nog!
So easy to make, all the ingredients are put in a blender and processed until smooth.
Spirits Unlimited
We prefer ours plain. On the other hand, when alcohol is added, it’s a milk punch. Coquito, a Puerto Rican Christmas drink that shares many of the same ingredients, uses coconut milk and white rum.
Eggnog has been enjoyed by many in history, including Edgar Allan Poe, George Washington and Dwight D. Eisenhower. Take a look at what they enjoyed in their nog.
Edgar Allen Poe was an American writer best known for his poetry and short stories, particularly his tales of mystery. His extracurricular activity of choice while attending the University of Virginia in the 1820’s was drinking eggnog and apple toddies, according to paperandsalt.org. The Poe family eggnog recipe was supposedly passed down from generation to generation, from 1790 until today. The recipe was published in the cookbook, A Second Helping of Murder and also by The New York Times. Poe’s nog calls for a mix of brandy and Jamaican rum, counting on the abundant amounts of liquor to “cook” the eggs.
Even America’s first President, George Washington had a fondness for eggnog with a kick during the holidays. The source of his original recipe is the Old Farmer’s Almanac, and includes a pint each of brandy, rye whiskey, Jamaican rum, sherry and finally, we can’t forget the eggs, sugar, milk and cream.
In addition to all his military and political accomplishments, America’s 34th President, Dwight D. Eisenhower loved his bourbon, especially in eggnog. His nog calls for 1 dozen egg yolks, 1 pound granulated sugar, 1 quart bourbon, 1 quart coffee creamer and 1 quart whipping cream. In Eisenhower’s original recipe, it states that the process just for mixing the yolks and sugar would take 30 minutes…with a good mixer. Wow! We would love to check out that mixer.
Enjoy your holiday nog with or without spirits.
We wish you, your families and friends a very Merry Christmas!
Cheers!
Yield 8 Servings
Free of: gluten and top 8 allergens.
The holidays would be incomplete without eggnog. Enjoy a variation of the traditional eggnog recipe. Holiday Nog is a beverage that everyone can enjoy.
1 (13.5 ounce) can full-fat coconut milk
2 cups alternative milk of choice
3 tbsp pure maple syrup OR 4-6 Medjool dates, pitted and soaked (see recipe notes)
1-1/2 tsp ground cinnamon
1/2 tsp freshly zested nutmeg, using a microplane zester (see recipe notes)
Pinch fine sea salt
1 tsp pure vanilla extract
1 large banana
1/4 tsp xanthan gum OR chia egg (see recipe notes)
Courses Beverage
Serving Size 1/2 cup
Amount Per Serving |
||
---|---|---|
Calories 432 |
||
% Daily Value |
||
Total Fat 37.5 g |
58% |
|
Saturated Fat 29.6 g |
148% |
|
Unsaturated Fat 1.8 g |
||
Sodium 137.5 mg |
6% |
|
Total Carbohydrates 21.4 g |
7% |
|
Dietary Fiber 1.7 g |
7% |
|
Sugars 14.8 g |
||
Protein 1 g |
2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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