Soft & Chewy Cinnamon Spice Cookies (Gluten-Free!)

August 29, 2012
Posted by ashleymichelle

Put away those beachy flip-flops and bring on the boots!

It’s time for apple picking and winery tours and scarves and blazers…

After all, it’s almost FALL

Okay, okay. I know it’s technically still summer (and you can most certainly get in a few more beach weekends before it’s all said and done) but you have to admit… September snuck up on us just a tad quicker than usual this year.

And I’m going to be very honest.

I still don’t know quite how to handle the changing of the seasons without expecting some sort of major life transition to go right along with it. I mean, this will be my third fall not going back to college…

My third.

Holy smokes I am OLD.

And yet, three years later, I still feel like I should be making those infamous trips to Target, packing up the car with oversized storage bins, and buying fluffy pink decor to pretty-fy my generic, empty apartment shared by four 20-something year old girls.

Now, instead, I’m making weekly trips to the grocery store, packing a well-balanced lunch for work everyday, and running to Homegoods and Bed Bath and Beyond in an attempt to purchase sophisticated decor and grown-up-ify my simple, one bedroom apartment–which I now share with a boy.

Oh how the times have changed…(even though I do still miss those pink fluffy pillows )

Still, there’s something pretty darn nice about not having to spend the weekend in the library or pulling all-nighters studying for exams. That leaves me plenty of time for vegan recipe testing, tasting, and blogging.

Oh yeah…

And working full-time means I can now afford wine that comes in a bottle instead of a box

Bonus!

Other fall traditions to look forward to?

Football (GO PATS!)
Cinnamon-inspired baking
Nashoba Valley Blueberry wine (Seriously. This stuff is heavenly)
A very hungry, football-watching boyfriend (aka professional taste-tester)

But the BEST part of all about the impending fall season…?

I can get a litttttle recipe crazy

And thank goodness I do.

Or I wouldn’t have whipped up these little buggers!

(Ahem. I mean…healthy, fiber-rich, protein-filled, and gluten-free little buggers at that!)

Soft & Chewy Cinnamon Spice Cookies

Ingredients:

1 can garbanzo beans
1 cup of whole grain oats (blended to a powder)
1/3 cup of pumpkin puree (not pumpkin pie filling…100% pumpkin!)
3 packets of stevia
2 tablespoons of unsweetened almond milk
1-2 tablespoons of coconut oil
1 tablespoon plus 1 teaspoon of cinnamon
1/4 cup of brown sugar (you could try to cut this amount in half and increase amount of stevia, or, omit altogether– just be sure to add 1-2 more tablespoons of almond milk or the batter will be too thick. You could probably use dates instead of sugar to make this 100% sugar-free, however, the consistency may be a bit chewy).
1 teaspoon of pure vanilla extract
1 teaspoon of baking powder
Slightly under 1/2 teaspoon of baking soda
Dash of salt

Directions:

(Makes roughly 15-20 cookies depending upon whether you want baby cookies or bigger cookies…or eat half the batter like me )

**Be sure to use a VERY good food processor or a blender like a Magic Bullet or Nutribullet–you may have to split into batches if you choose the blender option, however**

Preheat the oven to 350º
Blend the garbanzo beans, pumpkin, milk, vanilla, and oil until smooth.
Add the rest of the ingredients to the bean mixture and blend VERY well (the mixture will be sticky)
Spray a cookie sheet with all-natural, non-stick cooking spray and form the dough into balls.
Cook for 16-18 minutes (or until tops start to brown).

I know you are obviously running off to the kitchen to make these yummy cookies right about, well, NOW…so don’t worry–I won’t bore you with all the dirty details about the health benefits of these cookies’ ingredients. However, you can read all about the health benefits of cinnamon and pumpkin here while your waiting for your treats to come out of the oven

And when they do…

they’ll look like THIS.

So soft and chewy on the inside…

**I DARE you to not take a bite…**

Healthfully yours,

Ashley Michelle

Fresh and Fruity Summer Gazpacho

August 14, 2012
Posted by ashleymichelle

x

You’re so fruity…

but that’s JUST the way I like it!

Thankfully being called fruity isn’t always a bad thing…especially when you’re describing this fabbbb-u-lous summer soup.

Now, I know what you’re thinking… “Fruit in SOUP?? That’s crazy talk!” But trust me! This soup isn’t the average cozy, warm, comfort food you’ve come to know. Instead, it’s served fresh and chilled, just like traditional gazpacho. I promise, this little gem of a recipe is so gosh darn TASTY you’ll be slurping it up well past Labor Day.

The inspiration for my Fresh and Fruity Summer Gazpacho all began when I went out for an impromptu dinner with the boyfriend. After days of hot, humid, and sticky weather the last thing I wanted to do was go out and eat a heavy meal. I did have a hankering for a nice glass (or two!) of wine however. So, needless to say, I managed to I scrounge up some motivation to get out of the house

Off we went to Christopher’s, a casual neighborhood bar and restaurant walking distance from our apartment. I adore this little place because they pride themselves on using all-natural ingredients and have plenty of vegan/vegetarian-friendly options to choose from–even though they’re known for their burgers. Oh, and they serve a great malbec to boot

The boyfriend ordered his usual burger along with a side of sweet potato fries while I decided on two appetizer specials as my main meal– a roasted red pepper and artichoke hummus platter served up with celery, carrots, and pita wedges (it came with pita chips, but our waitress graciously allowed me to sub the chips for an un-fried alternative) along with a side of chilled fruit. The chilled fruit was actually an orange and watermelon based soup, served with yogurt and mint (again, my lovely waitress allowed me to keep it vegan and omit the yogurt…thank you patient waitress!). As soon as I tasted the chilled fruit… I was hooked. It was cool and smooth without being overly sweet–just perfect for this hot and humid summer night.

Immediately, I knew I had to rush home and whip up my own version. We even made a pit stop at the grocery store along the way just so I could pick up all the ingredients .

Fresh and Fruity Summer Gazpacho

(Perfect as a light appetizer, snack, or dessert!)

Ingredients:

4 heaping cups of watermelon, chopped
Juice of 1-2 oranges (roughly 1/2 cup)
2 peaches, chopped
8-10 large strawberries, chopped
large handful of fresh mint, chopped (NOTE: you could also try a smaller amount of basil instead of mint to tone down the sweetness and a litle savory zing to your soup!)
1-2 tablespoons of fresh lemon juice (optional)

Directions:

Blend watermelon in a high speed blender or food processor until liquified (I blended mine in my Nutribullet, 2 cups at a time). Then transfer to a medium bowl.

Add 1/2 cup of freshly squeezed orange juice, the chopped fruit and mint to the same bowl. Whisk together.
Stir in 1-2 tablespoons of lemon juice (optional).
Portion out the soup into 2-4 bowls (depending upon how hungry you are!).
Garnish with a mint sprig and/or orange slice, watermelon cube, strawberry etc…

And VOILA! You have a totally chill summer treat

NOTE: Feel free to get creative with your fruit! Toss in some blueberries for color, or blend half watermelon and half cantaloup for a smoother, and slightly creamier tasting soup

The best part of all? This simple soup is super healthy!

C’mon now…you didn’t really think I was going to give you a yummy recipe without explaining all the fabulous health benefits it has to offer did you??

Heath Benefits of Watermelon

Photo Credit: http://www.whataboutwatermelon.com

Fat-free! (need I say more?)
Low-calorie (due to it’s high water content–roughly 92%– one cup has just 48 calories!)
High in vitamin C (reduces the risk of heart disease, asthma, colon cancer, arthritis symptoms, boosts immunity, heals wounds, prevents cell damage, helps prevent aging, protects against free radicals and promotes healthy teeth and gums. Watermelon has 21% of the daily value of vitamin C).
High in vitamin A and beta-carotene (like vitamin C, beta-carotene reduces the risk of heart disease, asthma, colon cancer, arthritis symptoms while vitamin A promotes eye-health).
High in lycopene (watermelon has the highest concentration of lycopene found in any fruit or vegetable…even more than tomatoes! Lycopene is a cancer-preventing antioxidant that fights off colon, prostate, breast, lung, and endometrial cancers. Lycopene also protects the body from oxygen damage, protects the DNA in white blood cells, and protects the heart).
Source of vitamin B6 (which converts protein to energy and aids in brain function).
High in potassium (which regulates the body’s electrolyte and acid/base balance, helps nerve and muscle function, reduces the risk of high blood pressure).
Contains citrulline and arginine (together, these essential amino acids improve cardiovascular function, maintain arteries, improve bloodflow, reduce muscle fatigue, repair damaged muscle/bone, reduce healing time for injuries, serve as a precursor for synthesis of nitric oxide, remove ammonia from the body, improve insulin resistance, and help decrease blood pressure).

Health Benefits of Strawberries

Photo Credit: http://www.chefsexpressions.com

(Check out my original post for Oh So Sassy Strawberry Shortcake here!)

Fat-free!
Low-calorie (1 1/2 cups charts in at less than 100 calories!)
Low-sugar
High in vitamin C (Just 1-cup of strawberries will give you 100% of your daily vitamin C requirement. It is important to obtain your daily vitamin C requirement from food, since humans are one of the only mammals who cannot produce it naturally).
Contains a phytochemical known as ellagic acid (which has the ability to suppress cancer cell growth, prevent collagen destruction, fight cholesterol, and prevent inflammation).
Contain lutein and zeaxanthin (these powerful antioxidants work to neutralize free radicals** that have a negative effect on cells).
High in antioxidants
Contain flavanoids and phytochemicals (these help to reduce harmful blood lipids and oxidative damage—two markers for heart disease and diabetes).
High in potassium (just like in watermelon, potassium regulates the body’s electrolyte and acid/base balance, helps nerve/muscle function, and reduces the risk of high blood pressure).
High in fiber (fiber improves digestive health, quells hunger, and can also help to fight type-2 diabetes due to its ability to slow the absorption of glucose into the bloodstream).
Good source of folate (folate promotes pre-natal health and is important in the early stages of pregnancy as it aids in proper development of the baby’s spinal cord, brain, and skull).
Contains folic acid (which may help to prevent serious birth defects like spina bifida).

**I’m sure you’ve heard the terms “free radicals” thrown around by the news and various health sources a lot lately, but you may not know exactly what they are. Free radicals are actually damaged, degenerated cells that in an effort to repair and regenerate themselves, end up damaging and weakening the healthy cells around them. This can lead to cancer. This is why it’s important to fight those free radicals with proper nutrition!**

Health Benefits of Peaches:

Photo Credit: http://www.tropicalproducts.net

Fat-free!
Low-calorie (approx. 30 calories in a medium peach).
Contains potassium (provides 8% of the daily requirement, or 140 mg).
High levels of beta-carotene (which the body turns into vitamin A).
High in vitamin C (just like strawberries and watermelon).
Good sources of lutein and lycopene (these carotenes and flavonoids–also present in watermelon and strawberries–help prevent macular degeneration, heart disease and cancer).
High in fiber (promotes overall colon and digestive health).

Health Benefits of Oranges:

Photo Credit: http://www.thedailygreen.com

Rich in vitamin C (duh ).
Contains hesperidin (this flavonoid can help decrease blood pressure).
Rich in magnesium (which improves bone health/bone density).
Decreases LDL cholesterol (due to high concentration of flavonoids).
High in fiber
Rich in folate
Reduces inflammation (this can help prevent cardiovascular disease).
Contains most of the B- vitamin complex (including B-1, B-2, B-3, B-5, B-6 and B-9).
Contains calcium, potassium, magnesium

Health Benefits of Mint:

Photo Credit: http://www.herbcompanion.com

Has antibacterial properties
Rich in flavonoids (which protect cells from aging and act as antioxidants).
Soothes the stomach/aids in digestion (flavonoids may help relieve gas spasms in the intestines).
Source of vitamin A (due to beta-carotene, which is present in mint leaves).
Source of vitamin C (one large orange fulfills your daily requirement for the day).
Rich in iron, calcium, and magnesium
Reduces IBS symptoms (the essential oils help to relax smooth muscles in the sphincter and intestines).
Essential oils reduce pain/irritation (menthol is the essential oil responsible for this when applied topically).
Increases saliva and bile production (this may help to explain why mint soothes the stomach and suppresses a cough so well).

Pretty cool huh?

Now, go COOL DOWN with a big ol’ bowl of summer gazpacho!

Healthfully yours,

Ashley Michelle

Sources:

Surprising Health Benefits of Watermelon

Worlds Healthiest Foods: Watermelon

Health Benefits of Strawberries

Wikipedia: Strawberries

Best Health Magazine

Why Cancer and Inflammation?

Health Benefits of Peaches

Healthy Foods: Peaches

Livestrong: Health Benefits of Mint

Livestrong: Nutritious Elements of Oranges

Livestrong: Health Benefits of Oranges

Skinny-Mini Spice Cake

August 4, 2012
Posted by ashleymichelle

Heyyy pumpkin!

Gimme some sugar…and SPICE

Okay, so it’s not exactly fall (yet)…but that doesn’t mean you can’t enjoy autumn-inspired everything year-round! In fact, two of my absolute favorite ingredients for baking any time of the year happen to be fall staples. They’re also a godsend for vegan bakers everywhere–or for anyone just looking to make their favorite recipes a whole lot healthier.

So, what are these magical ingredients you ask?

Why, pumpkin and applesauce of course!

The reason? First of all, apples and pumpkins have some crazy fabulous health benefits.

Second of all, they’re perfect for healthy baking in general– regardless of whether you’re vegan or non-vegan.

“How so?” You might be wondering.

Well…

Pumpkin and applesauce can be substituted for both EGGS and BUTTER

Yup. You heard that right.

Now, typically butter adds richness and moisture to baked goods while eggs add moisture and act as a binder. As all vegans know, finding healthy, plant-based alternatives to replace these unhealthy, highly caloric ingredients can take a great deal of experimentation along with a heavy dose of creativity. Thankfully, pumpkin and applesauce get the job done.

Even better? Both ingredients are quite cost-effective and have long shelf lives– this makes it super easy to stock them up in your pantry.

Another reason I LOVE using applesauce and pumpkin for baking is because they pair PERFECTLY with health-enhancing spices like cinnamon, nutmeg, clove, and ginger. My favorite spice just happens to be a mixture of these four spices together– also known as pumpkin pie spice. You can find this pre-made in the spices and baking section of your grocery store, or you can make it on your own using this simple recipe.

Now, mix all of these ingredients and spices together and you’ve just pumped up the health benefits big time.

But what is it exactly that’s so healthy about pumpkin, applesauce, and spices?

Allow me to share

Health Benefits of Pumpkin:

(Make sure it’s the 100% PURE pumpkin purée, NOT the sugar-laden pumpkin pie filling)

Photo Credit: www.savingnaturally.com

Low-fat (1 gram in one cup).
Low-calorie (83 calories in one cup).
High in fiber (1 cup provides 7 grams of fiber. Fibers lowers cholesterol, decreases your risk for heart disease, and keeps your digestive tract healthy).
High in antioxidants (the orange color of pumpkin is a key indicator that pumpkin is high in free-radical fighting antioxidants, much like the carrots I talked about here. Pumpkin contains vision-supporting lutein and zeaxanthin, has free radical damage preventing and heart-healthy beta-carotene, and has vitamins which support the immune and reproductive systems).
Rich in potassium (1 cup of pumpkin has 500 mg of potassium–that’s more than you get in one banana! Potassium keeps your fluid and mineral balance in check and helps regulate proper heart rhythm/muscle function).
High in vitamin A (1 cup of pumpkin provides over 700% of the daily value of Vitamin A, which helps to support fetal development, cell reproduction, healing, immune function, and vision/bone health).
High in vitamin K (1 cup provides 39 mcg of vitamin K, which helps with blood coagulation and prevents osteoporosis)
A source of calcium (1 cup has 64 mg of calcium).
Contains iron and vital minerals (1 cup has 3.4 mg of iron and has small amounts of manganese, copper, zinc, phosphorus and magnesium– all of these minerals support muscle contraction, bone health, and immune/nervous system function).
Contains vitamin E and vitamin C (these fight against free radicals that can cause disease, and can enhance tissue repair/immunity, respectively).

Health Benefits of Applesauce and Apples:

Photo Credit: www.caloriecount.com

Low-fat (0.4 grams in one cup).
Low-calorie (roughly 50 calories in one half cup).
High in fiber (dietary fiber promotes feelings of satiety and aids in healthy digestion. One cup of raw apples and one cup of applesauce provides 3 grams of fiber).
Rich in potassium (1 cup of applesauce has 184 mg of potassium, while 1 cup of raw apple slices contains 134 mg of potassium).
Healthy carbohydrates (Your body can metabolize carbohydrates into usable fuel better than other types of foods. Since 1 cup of sliced apples has roughly 17 grams of carbs, and 1 cup of applesauce has 44 grams of carbohydrates, this makes apples a healthy source of energy and a great pre-workout/post workout snack).
High in vitamin C (1 cup of apples has 5.8 mg of vitamin C and 1 cup of applesauce has 4.2 mg of vitamin C).
Contains copper (1 cup of applesauce has .08 mg of copper– or 8% of the daily intake of copper. Copper is an antioxidant trace mineral that helps with iron metabolism, red blood cell creation, and overall nerve health).
Contains important trace minerals (Applesauce provides 7 mg of magnesium, 7 mg of calcium, 15 mg of phosphorus and 0.3 mg of iron–this represents 2 percent of the daily intake of each of these minerals)
Contains vital B-Vitamins (the B-vitamins thiamine, riboflavin, and B-6 present in apples/applesauce aid metabolism by converting food to energy while also assisting in niacin and serotonin synthesis).
Contains trace antioxidants (1 cup has one percent, of vitamin A and three percent, of vitamin E).

Health Benefits of Cinnamon:

(one of the oldest spices in the world!)

Photo Credit: www.allrecipes.com

Prevents blood clots (one of the essential oils in cinnamon oil, cinnamaldehyde, prevents platelets from clotting by preventing the release of arachidonic acid from cell membranes– a fatty acid that causes inflammation).
Prevents/reduces inflammation (because cinnamon doesn’t allow arachidonic acid to be released from cells, as explained above, the spice is beneficial for any ailment/condition that causes inflammation– including arthritis).
Has anti-microbial properties (cinnamon can help prevent the growth of bad bacteria and help treat symptoms associated with the common cold, like cough and congestion).
Controls blood sugar/helps lower glucose levels (cinnamon prevents a blood sugar spike after eating because it slows the rate at which the stomach empties. Cinnamon also has the ability to normalize blood sugar levels in type-2 diabetics and improving their response to insulin).
Improves cognition (just the smell and taste of cinnamon is said to improve cognitive ability by acting as a stimulant and improving virtual recognition memory, working memory, and visual-motor speed. This spice may help pave the way for research on age-related cognitive decline).
Contributes to a healthy colon (dietary fiber keeps the colon healthy while keeping things moving!).
Rich in manganese (manganese is involved in bone formation, as well as cholesterol, carbohydrate, and protein metabolism).
Great sources of iron and calcium (this combination can bind to colon cell damaging bile salts and remove them from the body).
Reduces gastrointestinal distress (nausea, upset stomach, diarrhea)

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Health Benefits of Ginger:

Photo Credit: www.gardening.sheknows.com

Reduces gastrointestinal distress (nausea, upset stomach, morning sickness associated with pregnancy).
High in antioxidants
Has anti-inflammatory properties (can help with arthritis symptoms).
Protects against colon cancer and ovarian cancer (gingerols, the active ingredient in ginger which gives it its distinct flavor, is responsible for this anti-cancer property).
Facilitates fat digestion (this can help prevent the accumulation of body fat).
Has anti-cancer properties (research has shown ginger has the ability to kill cancer cells and slow cancer cell growth).
Protects the liver (from toxins etc…).
Can help block pain
Helps heal ulcers (the antioxidant effects of ginger helps to promote healing of ulcers).
Decreases cellular swelling (shogaol is an active ingredient in ginger which can decrease cellular swelling by increasing heat-shock protein production).
Prevents neuronal plaque (a key indicator for Alzheimer’s disease)
Boosts immunity (serves as an antioxidant and antimicrobial).
Promotes detoxification (by increasing intestinal motility)

Health Benefits of Nutmeg:

Photo Credit: www.boonhealth.com

Has strong anti-bacterial properties
Helps prevent cavities (by killing cavity-causing bacteria).
Relieves toothache (when applied topically).
Reduces gastrointestinal distress/aids digestion
Promotes heart-health (nutmeg contains the powerful antioxidant eugenol– a strong blood purifier, anti-inflammatory, and antiseptic).
Functions as an aphrodisiac
Reduces muscular/joint pain (nutmeg oil is used topically to help with these ailments).
Combats depression (nutmeg has been used for years in traditional medicine to help treat depression symptoms).
Contains vital minerals (such as calcium, copper, magnesium, potassium, zinc, iron, and manganese).
Contains important B-complex vitamins (such as folic acid, niacin).
Contains vitamin A and vitamin C

Health Benefits of Clove:

Photo Credit: http://www.tips-healthy.com

Contains eugenol (up to 90% of clove is made up of this oil, a powerful component also found in nutmeg that helps with joint inflammation, digestive tract cancers, and helps protect against toxic environmental pollutants like carbon tetrachloride).
Acts as an anti-inflammatory (when mixed with omega-3 fatty acids, this anti-inflammatory property increases by 30%).
Can be used as mild anesthetic/anti-bacterial agent (mainly for dental work).
Acts as a pain-reliever (due to eugenol,and flavonoids kaempferol and rhamnetin).
Excellent source of manganesee
Very good source of omega-3 fatty acids
Contains vitamin K and vitamin C
Good source of calcium and magnesium
Contains dietary fiber (which keeps the colon healthy).
Has antibacterial properties
Helps digestion (relieves gas, bloating, and nausea).
Can be used as a mosquito repellent

PHEW!

That’s a HECK of a lot of health benefits, don’t you think?

Thankfully you can combine many of these ingredients together in my SUPER EASY & SUPER SKINNY recipe for a mini spice cake. In fact, this recipe is SO easy that you can make this baby cake in less time than it took you to read this entire post! The best part of all? There’s no need to preheat your oven, because this recipe can go right in the microwave…and STRAIGHT into your mouth!

Quick, healthy, and delicious??? Now THAT’s what I’m talking about!

Skinny-Mini Spice Cake

Dry Ingredients:

1/3 cup whole wheat flour (or spelt flour)
3 tablespoons brown sugar (or white sugar, coconut sugar, 3-4 packets of stevia depending on how sweet you like your desserts).
1 and 1/2 teaspoons of pumpkin pie spice
Slightly under 1/2 teaspoon baking powder
Dash of salt

Wet Ingredients:

3 heaping tablespoons all-natural, unsweetened applesauce**
1 teaspoon unsweetened almond milk
1/2 teaspoon pure vanilla extract
2 teaspoons coconut oil (melted)

**If you are looking to make a light and fluffy cake, use applesauce. However, if you are looking to make a hearty muffin, bread or quickloaf, sub pumpkin. This will make the cake much denser.

Directions:

Combine all dry ingredients, mix well, and set aside.
Mix all the wet ingredients together and add to the dry ingredients. Mix until combined (do not over mix).
Spray a small ramekin/microwave safe bowl/mug with an all-natural cooking spray (like these from Pier 1).
Microwave on HIGH for 2 minutes (or until cooked though when poked with a fork/toothpick–each microwave can be a bit different, so it is best to cook for less time and add more once you know how your microwave works).

Pumpkin Pie Icing

1/3 cup all-natural powdered sugar
2 teaspoons unsweetened almond milk (or light coconut milk)
1/8 teaspoon all-natural vanilla extract
1/4 teaspoon pumpkin pie spice or cinnamon(feel free to add less if you’d like– I prefer my icing super spicy, but it’s best to add just a little bit at first and taste test along the way).
1/2 to 1 teaspoon Earthbalance (or another vegan buttery spread– you can omit this if you want it to be 100% fat-free, but I think the texture is better with this tiny amount added).

NOTE: If you are looking to keep the sugar down, you can omit the icing and just sprinkle your cake with some cinnamon or a dollop of vegan yogurt. Or perhaps even Fat Free Banana Ice Cream?! I happen to adore frosting and icing of any kind so I slathered this pumpkin pie icing all over my Skinny-Mini Spice Cake. What can I say…it’s my one weakness!)

So, what are you waiting for??

Go spice it up already!

Healthfully yours,

Ashley Michelle

Sources:

Livestrong: Health Benefits of Pumpkin

Livestrong: Health Benefits of Applesauce and Raw Apples

Livestrong: Health and Spices

Livestrong: Nutrition Facts in Applesauce

Livestrong: Cinnamon Health Benefits

Livestrong: Top Ten Benefits of Ginger

World’s Healthiest Foods: Spices

Complete Wellbeing: Nutmeg

Heart Health Guide: Eugenol

Nutrition and You: Nutmeg

World’s Healthiest Foods: Cloves

Healthy Nutrient: Manganese

Livestrong: Nutritional Content of Fresh Ginger

Refreshingly Cool Summer Eats & Treats

July 18, 2012
Posted by ashleymichelle

Photo Credit: http://fashionweekaustin.com

If you can’t take the heat…

GET OUT OF THE KITCHEN!

Those are my thoughts exactly right about now.

The ridiculous humidity levels here in good old Massachusetts make everything sticky, hazy, and hot, hot, HOT. It’s bad for the hair and make-up, but it does make for the most PERFECT beach weather come the weekend (minus the Great White shark sightings off the coast of Cape Cod of course. Yea… try PAYING me to step in that water!).

But really.

(And perhaps I’m a bit biased)

There’s nothing better than spending the weekend lounging at the beach down the Cape or jetting off to Maine to relax at the lake all day (Okay, my secret’s out. NOW you know why I haven’t been tied to my computer blogging every chance I get!).

The downside to summer vacationing? (As if there’s REALLY a downside to vacationing at all!) There’s usually no AC in a good old-fashioned beach house. This makes it a little bit difficult for me to fire up the oven and get my bake on.

Yet for some reason I still threw on my Flirty Apron and got cookin’.

Big mistake.

Attempting to cook in the silly hot temperatures is nothing short of torture– I tried baking a vegan cookie pie and practically melted during the process (P.S. if this is what a hot flash feels like…kill me now. Please).

The good news?

The pie came out FABULOUS.

The bad news?

Who really wants to eat a warm, gooey, sinfully sweet cookie when it’s pushing 100º?

I’d rather go for something like THIS

(Don’t worry, don’t worry! You’ll get your cookie pie recipe soon!)

I don’t know about you, but after returning from a long day at the beach all dehydrated and sweaty (yet fabulously bronzed and relaxed), I crave cool, refreshing, raw foods– and I have a funny feeling I’m not alone. So here are FOUR of my cheap and easy summertime treats that are sure to keep you looking hot while keeping cool.

Yup, you’ve guessed it. They’re BIKINI APPROVED!

(As if you’d expect anything less!)

Berry Skinny Sparkling Lemonade

Ingredients:

Sparkling water (plain or naturally flavored– I’m addicted to any flavor of Polar seltzer water. It’s 100% natural and tastes delicious!)
1 whole organic lemon
1/4 cup mixed frozen berries (I like Trader Joe’s Organic Mixed Berry Blend).
1 packet of stevia

Directions:

Squeeze the whole lemon into a champagne glass (any glass will do if you do not have a champagne glass handy).
Mix in one packet of stevia.
Add in the berries.
Pour seltzer water over the lemon, stevia, berry mixture.

VOILA! A refreshingly delicious skinny, summer drink.

If some vodka happens to find its way into the glass…I promise I won’t tell

Next up…my new FAVORITE snack to eat on the beach.

They take literally one minute to prepare and taste like SHERBET!

Frosty Frozen Grapes

Ingredients:

Organic grapes (green or red will do, but green grapes are my favorite )

Directions:

Rinse grapes very well under cold water.
Transfer grapes to a bowl and set in freezer.
Wait at least and hour to eat.

Don’t be fooled by how amazingly simple these babies are. They are SO addicting you won’t want to eat normal grapes ever again! Another fun tip? Toss the frozen grapes into drinks in place of ice cubes for a less-watered-down version of your fav summer cocktail

Okay. So we’ve got a nice little snack and a cocktail that are hot-weather approved, but what about the main dish?

Call me crazy, but SALADS happen to be my favorite meal for ANY season.

Seriously.

I’d eat some form of a salad for the rest of my life and be perfectly satisfied. And if you’re rolling your eyes thinking I’m CrAZy…you clearly haven’t tried any of my salads!

You see, my salads are far from ordinary. If it can be chopped up, thrown on lettuce, and drizzled in dressing it belongs on my plate.

The trick?

My yummy salads end up being SO filling and delicious because lettuce is the least important ingredient on the plate!

And you know what pairs SO well with salad…icy cool gazpacho soup!

Trust me. This soup and salad combo will be just the thing you’re craving after a hot summer day (and it will fill you right up to boot!)

Spicy Summer Salad and Garden Gazpacho

I like it hot...my food that is .

Ingredients:

(makes one MEGA HUGE salad)

1 cup organic lettuce (I like Trader Joe’s organic Butter Lettuce– I find the taste and texture of this lettuce just fabulous!)
1/2 organic sweet potato
1/3 cup of organic black beans
1/3 cup of organic, shelled edamame
1/3 cup of organic canned corn (NOTE: make sure you check the ingredients list…lots of corn has sugar added right to it! Canned corn should have corn, water, and (moderate) salt as its only ingredients or put it back.)
2 tablespoons hummus (I’m pretty much addicted to Trader Joe’s Three-Layer Hummus and their Tomato Basil Hummus).
2 tablespoons all-natural salsa
1 tablespoon chopped, fresh, cilantro
Dash of pepper
Pinch of hot pepper flakes
Drizzle of apple cider vinegar (I like Bragg’s Organic Apple Cider Vinegar)
Optional: sliced avocado

Directions:

Cook the edamame and sweet potato, drain and rinse the beans and corn, slice up the avocado, and layer it all on top of the lettuce.
Now just top your salad with a dollop of hummus and salsa, sprinkle with pepper, and drizzle with cider vinegar.

Just add a little side of THIS…

And ENJOY!

(Trader Joe’s carries their tomato-based, fresh gazpacho soup in the refrigerated section all ready to go–no prep necessary! Even better? It’s only $2.99!)

Now what’s a better way to end a hot summer day than with a BIG BOWL of BANANA ICE CREAM!?

Oh…did I mention it’s FAT-FREE AND SUGAR-FREE?

No need to thank me

Bikini Babe Banana Ice Cream

Ingredients:

2 medium frozen bananas (place peeled bananas in a baggie or tupperware container for a couple of hours until solid. I ALWAYS keep frozen bananas in my freezer because there is nothing worse than craving ice cream and not having the main ingredient handy!)
1 tablespoon plus 1 teaspoon of unsweetened vanilla almond milk (any almond milk will do, but I like Almond Breeze Unsweetened Vanilla Almond Coconut milk)
1-2 packets of stevia (depending upon how sweet you like your ice cream)
1/2 teaspoon pure vanilla extract
OPTIONAL: Vegan chocolate chips (Note: the chocolate chips will add a small amount of sugar and fat)

Directions:

Add all the ingredients (except the chocolate chips) to a blender or food processor. Blend until smooth.

Now just serve and EAT UP!

And top with chocolate chips if you’re feeling crazy!)

See? Keeping cool has never been SO HOT

Healthfully yours,

Ashley Michelle

What the GMO?!

July 2, 2012
Posted by ashleymichelle

: Photo Credit: http://www.sheknows.com

“Organic-Shmorganic!”

Sound familiar?

Now, the last thing I want to do is get all “preachy-preachy” on you (Remember: I will always empower you to make your own choices based upon what’s best for your body and health) but I wanted to cover the importance of going organic in this post because I’m concerned people don’t know enough about the risky production of nonorganic crops using GMOs.

And I don’t blame you!

With all that’s wrong in the world these days…who wants to worry about the groceries they buy right down the street at their neighborhood supermarket?

Sadly…there’s a lot to worry about .

(Looks healthy...right?)

And I’m not just talking about the chemical-laden, processed junk that ends up in packaged foods (you already know that stuff is bad!). What is most worrisome is that you might already be working hard to follow a healthy diet FULL of fruits, vegetables, healthy fats and whole grains (like in the photo above)…but chances are you could still be unknowingly ingesting dangerous chemicals and toxins like pesticides, herbicides, and genetically modified organisms (GMOs).

So. What’s a GMO you ask?

Allow me to explain.

Genetically modified organisms (GMOs, or “transgenic” organisms) are the product of a laboratory process in which the genes from the DNA in one species is removed and then artificially injected into the genes of a completely unrelated animal or plant. Farmers genetically modify crops to increase their resistance to pesticides, herbicides, toxins, and viruses in order to increase production and ultimately, profit. These foreign genes forced into the organism can come from viruses, insects, bacteria, animals and even humans. Genetically modified products include foods/ingredients, vaccines, medicines, fibers, and feeds.

In 1994 one of the very first organisms–a tomato–underwent genetic engineering for consumer purposes. The tomato, called Flavr Savr, was designed to ripen on the vine, stay firmer than regular tomatoes (for easy transport), and to have a longer shelf life. During the same time period, a tomato was injected with genes from an Arctic fish so that the tomato plants could survive a frost– thankfully these “fish tomatoes” never made it into food stores. Later, a major biotechnology company discovered a bacterial gene which could make crops resistant to herbicides. This resistant gene was then forced into the genes of crops such as soy, corn, cotton, and canola. This was done only after the company accidentally discovered that a certain bacteria in a chemical waste dump was surviving even if exposed to herbicide. Now, soy, corn, cotton and canola are all victims of GMOs for increased production purposes– in fact, they have become some of the worst offenders.

This same company eventually released herbicide resistant and genetically modified soybeans, corn, canola, and cotton, and now over 1 billion tons of pesticides are used in the U.S. every year. Shockingly, 91% of all soy, 90% of all sugar beets, 88% of canola, 85% of all corn, and 71% of cotton crops in the U.S. are commercialized and genetically modified crops. People eat these ingredients every day– modified corn and soy are in almost every single processed food in the U.S. In fact, processed foods make up more than 80% of GMOs out there and a whopping 70% of all foods in supermarkets are genetically modified. I bet if you went and looked at some of the food labels in your very own cabinets…you’ be surprised how many contain these “genetically modified” ingredients.

So, now you might be thinking… “what’s the big deal? WHY are GMO’s so dangerous?”

Unfortunately lack of research (because concern about the effects of GMO is still quite recent) is a substantial problem in itself. The reality is, we don’t know how harmful the long-term effects of GMOs will be.

What we do have, however, is evidence suggesting GMOs can lead to…

Accelerated aging
Decreased immunity
Infertility/reproductive failure/birth defects
Chronic fatigue syndrome
Cancer
Parkinson’s disease
Allergies
Dysregulation of genes that handle cholesterol synthesis, cell signaling, fatty insulin production, and protein formation.
Changes in the spleen, kidney, and gastrointestinal system.
Increased antibiotic resistance (meaning that certain antibiotics and medicines may not work as well against infection for people who eat genetically modified foods over time).
Increase in plant, animal, and human diseases/mutations
Increased number of pests/bugs
Super weeds (as a result of becoming used to pesticides)
Mineral-leeched, stripped soil
Hazardous levels of chemicals and other products used to grow GMOs in the soil, water, and air.

And this issue goes one step further. If an animal is fed genetically modified feed and then a person eats that animal, they too will have inadvertently ingested those GMOs. Think about what and how commercial livestock and animals are fed and taken care of (if you haven’t already, please check out Food Inc.). Like humans, an animal’s organs, muscles and tissues absorb and make use of everything they eat– just like the human body (this includes good nutrients as well as toxins, pesticides, and other chemicals found in their feed). Then humans go and eat that animal’s meat and pass along whatever absorbed toxins the animal ate into their own bodies.

See the vicious cycle?

Another issue with GMOs is the cross-contamination risk to other crops. This is especially problematic for organic farmers who work so hard to stay that way, yet they may not be able to control a genetically modified seed from a neighboring farm being picked up by the wind and contaminating an organic crop– especially since it’s a 3-year process to convert land back over to organic status once considered non-organic.

Insects are also beginning to build up a resistance to presticides. For instance, mosquitoes have already begun to develop increased resistance to DDT. Other insects could start developing a resistance to GMOs as well, which will make it difficult to control insect damage and infestation.

Allergies are one more extremely harmful side effect of GMOs. When genetic material from one organism is introduced to another, there is the possibility that the GMO material can trigger allergic reactions in those who have allergies–which brings me to a completely different problem.

GMOs DO NOT REQUIRE LABELS.

In fact…even though 92% of Americans want the FDA to label GMOs and genetically engineered food…they are still refusing to do so.

Something’s pretty fishy about that…don’t you think?

This is especially dangerous because those who are at risk of severe allergic reactions may not know which foods to avoid. For example, if someone with a severe peanut allergy ate a food that was genetically modified using allergenic protein from a peanut, that person would be put at risk because there’s no label stating this. There is speculation that this is why peanut allergies are so common among young kids these days.

Many countries in Europe have already banned genetically modified foods, including Greece, Germany, France, Australia, and Luxembourg. However, the USDA has deregulated the use of many genetically modified crops. It doesn’t seem to make much sense, and fortunately people are starting realize that it’s their right to know exactly what they are eating. Because no one can be 100% certain how to completely remove genes from a species of GMOs once they are introduced, GMOs are starting to gain a lot of negative attention from those in health fields who find them harmful and risky.

Scary huh? So what’s a person to do?

GO ORGANIC.

There is only one label you should be worrying about– and that’s the USDA Certified Organic seal.

If a food has the USDA Organic label, then this ensures the product is made up of 95% organic content, has not added sulfites, and has been processed according to the USDA standards. Food that is 100% organic is labeled as such; 100% Organic . Organic produce has a 5-digit PLU (price look-up) code that begins with a 9.

When a product says it is “made with organic ingredients” however, this means that the product contains only 70% organic ingredients and therefore cannot have the USDA organic seal on its packaging. A four-digit code that begins with a 3 or a 4 means the produce is probably conventionally grown.

Lastly, don’t be fooled– natural DOES NOT MEAN organic! Natural foods may not contain preservatives or additives, but they are not regulated and can be grown using GMOs and pesticides. A five-digit code that starts with an 8 means the product has been genetically modified.

(Click here for more detailed information on the National Organic Program and here to visit the Non-GMO shopping website).

Now, I know there’s a lot of information in this post, but I hope it gets those wheels in your head turning. Everything I’ve discussed is just the tip of the iceberg. While “organic” has had a certain “crunchy-granola” stigma attached to it in the past…it’s certainly becoming more and more mainstream now that people are learning about the harmful food industry practices out there. After all, you probably wouldn’t actively choose to buy an apple that was injected with hormones to make it grow larger or choose to spray down your food with chemicals before you ate it would you? I know I sure wouldn’t!

And that’s exactly why I’d like to know where my food comes from– so that way I can avoid these unadvertised GMOs! And yes… while I know organic foods can be more expensive than mass produced products (thank goodness it’s farmer’s market season), I think it’s a small price to pay so that you know what you’re getting is 100% healthy, good-for-you food.

I’m not expecting to change the world (although I’d like to!), but if you come away from this article wondering about or having learned just ONE new thing…I’ll be happy.

Remember…

When it comes to your health…you’re worth every penny!

Healthfully yours,

Ashley Michelle

P.S.- To sign the petition or to learn more about the movement to get genetically engineered products labeled, please click here.

Sources:

Time magazine

Livestrong: Risks and Side Effects of GMOs

Natural Awakenings Magazine: The Truth about GMOs: Plant pathologist Don Huber Reveals the Risk

Extraordinary Health Magazine: USDA Certified Organic: What are your Products Wearing?

Huffington Post: Explained-What are GMOs

Human Genome Product Information: What are Genetically Modified Foods

Consumer Reports

Skinny-fied Double Chocolate Cake

June 26, 2012
Posted by ashleymichelle

Calling all chocoholics!

Hey! I’m talking to YOU!

I have a very important announcement to make…

**Chocolate CAN be good for you!**

Now, before you go all kinds of crazy on me and make a bee-line to your kitchen cabinet for that leftover bag of chocolate chips (and don’t act like you don’t sneak a few handfuls of chocolate chips every now and then ) allow me to explain.

When I say chocolate is healthy, I’m not talking about chocolate bars, ice cream, brownies, and cake…

I’m talking about UNSWEETENED, UNPROCESSED, NATURAL cocoa powder.

Photo credit: http://www.veganbeautyreview.com

Cocoa is the brownish-colored powder left behind after cocoa butter has been completely removed from cocoa beans. Cocoa powder is also most popularly used for baking. You will find cocoa powder sold in stores in two different forms–natural and alkalized (also known as Dutch-processed). Natural, unprocessed cocoa powder is a light brown color and has not had anything added to the cocoa beans while being pressed. Alkalized cocoa powder is dark (almost reddish) in color and is much less bitter than natural cocoa powder. While this kind of cocoa is often alkalized to reduce its acidity and improve the taste, it’s best to buy the natural kind. The alkalizing process significantly reduces the beneficial amounts of healthy phenols and antioxidants present in the cocoa powder (an example of alkalized cocoa powder would be Hersey’s cocoa powder).

Antioxidants and phenols??

SURPRISE!

**I bet you didn’t know this guy was full of healthy, cocoa-y GOODNESS!**

It’s true! Cocoa powder packs some serious health-related benefits. In fact, its nutritional benefits are significant enough that they’ve been gaining a bevy of recognition from doctors, researchers, and dietitians alike–particularly in regards to cardiovascular and weight management advantages.

YES. Cocoa powder is DIET-FRIENDLY!

Just one tablespoon has 20 calories, 0.5 grams of fat, no added sugar, and 3 grams of carbohydrates–two grams of which are fiber. But that’s not all! Read below to check out all the other great benefits of this delicious ingredient.

Health Benefits of Cocoa Powder:

LOW FAT (0.5 grams in 1 tablespoon!)
Sugar FREE!
Just 20 calories in 1 tablespoon.
High in fiber (2 grams per 1 tablespoon).
Diabetes-friendly (no sugar).
Contains trace vitamins and minerals like B-vitamins, magnesium, phosphorous, iron, and zinc
Contains 10% of the daily required intake of manganese and copper.
Rich in heart-healthy sterols and free-radical fighting antioxidants (most notably the antioxidant Flavan-3-ol).
Contains more antioxidants than both green tea and red wine!
Improves blood flow, which increases cognitive ability, lowers high blood pressure, reduces the risk of blood clots, decreases stress, and improves skin complexion.
The presence of Phytosterols (also known as plant sterols) reduces cholesterol and improves heart health.
Supports the immune system.
Boosts mood due to the presence of phenethylamine (a neurotransmitter that acts as a natural antidepressant) and due to the subsequent release of serotonin following consumption.

But you know what the BEST benefit of all is???

Chocolate is SO DARN DELICIOUS!

And seeing as cocoa powder is already chock-full of health benefits, tossing it into a slimmed-up dessert is the perfect recipe for a completely delectable, yet totally guilt-free indulgence.

Skinny-fied Double Chocolate Cake

(This recipe serves up a monster piece of cake for one, or can be cut in half and shared with a friend!)

Dry ingredients:

1/3 cup spelt flour (whole wheat flour will work to– but the cake may not be as light and fluffy).
2 tablespoons unsweetened, unprocessed, natural cocoa (I like the Trader Joe’s brand, but you can also find it at Whole Foods and online).
Slightly under 1/2 teaspoon baking powder.
2-3 packets stevia (or 2 tablespoons organic, all-natural sugar or 3 teaspoons Truvia– feel free to play around with the amount depending upon how much of a sweet tooth you have).

Wet Ingredients:

1/4 cup plus 1 tablespoon almond milk.
1 teaspoon natural vanilla extract.
1 teaspoon coconut oil.

Directions:

Preheat the oven to 330º.
Mix all the dry ingredients in a bowl. Set aside.
Add all the wet ingredients into a separate bowl. Warm the mixture in the microwave for 15 seconds (until coconut oil is melted).
Combine the wet and dry ingredients, mixing just until smooth (do not over-mix).
Pour into a small baking dish (sprayed with all-natural cooking spray). I use this one from Pier 1 Imports.
Bake for 19-20 minutes (until the top of the cake begins to crack).
Once cooled, pop out of the baking dish and cut in half.
Slather in fudgy frosting on top and in between the two halves of cake to make a sandwich! (See below for my fudgy frosting recipe).

Fudgy Frosting

(makes 1 very large “frosting-lovers” serving or 2 regular-sized frosting servings)

1/2 cup all-natural, organic powdered sugar.
1 tablespoon plus 1 teaspoon of all-natural cocoa powder (you can find this at Trader Joe’s, Whole Foods, and online. Feel free to add more cocoa if you like dark chocolate frosting!)
3 teaspoons of unsweetened almond milk.
1 and 1/2 teaspoons Earth Balance Buttery Spread (at room temperature).
Optional: 1/4 teaspoon almond extract.

Directions:

Mix all the ingredients in a small bowl until smooth.
Spread allllll over your cake (that is, if you have any left after taste-testing straight from the bowl!)

Now THAT’S what I call having your cake & eating it too

Let’s Chat!

Are you a chocolate or a vanilla person? I’ve ALWAYS been a vanilla-girl at heart. In fact…I used to HATE chocolate! Yes, it’s true! The strange thing is, I’ve found I’m actually starting to like (love?) chocolate more and more lately. I guess your taste-buds can change with age after all

Healthfully yours,

Ashley Michelle

Sources:

Livestrong: Benefits of Cocoa Powder

Livestrong: Is Cocoa Powder Healthy?

Relax for a Delicate Few

June 18, 2012
Posted by ashleymichelle

Don't forget to stop and smell the roses! (A rose from my Dad--straight from his garden )

“Adopt the pace of nature. Her secret is patience.” — Ralph Waldo Emerson

Do you often find yourself rushing around, running errands, cleaning your apartment, or going out with friends without taking a moment to slow down and really appreciate the day? This whole “slowing down” concept is something I’m constantly reminding myself to work on, and I’m sure I’m not the only one. After all, we live in a fast-paced, results-driven world. Between going to work, maintaining an active social life and taking care of a family… sometimes relaxing or slowing down just doesn’t seem possible.

That’s why every now and then we need a little reminder about just how important it is to give yourself a break. After all, relaxing is HEALTHY (seriously…the research says so!). Practicing some form of relaxation each day has been known to decrease anxiety and stress levels by reducing cortisol while also increasing happiness and life expectancy.

And let’s be serious.

Who doesn’t want to live a longer, healthier, happier life??

Anyone who knows me is probably thinking “Girlfriend…PUH-LEASE! You should take your OWN advice!” And I totally hear you! I should! Those closest to me would most likely agree that I’m the type of person who moves a little too quickly through life. I’m the kind of girl who writes daily “to-do” lists, follows a strict workout schedule, can’t stand sitting still for more than two minutes at a time, is always looking for a new project to tackle, and sets the alarm before 7:30 on the weekends. Most recently, I’ve been keeping myself extra busy by testing out new recipes to create for this blog (That doesn’t really count though, because it’s what I choose to do on my “down time”).

So am I a control freak? Perhaps.

Efficient. Yes.

Happy? Sometimes.

And that’s exactly where the problem lies.

Being happy “sometimes” just isn’t enough. Not for me. Not for anyone.

We deserve more!

I often find that my regimented lifestyle is both a blessing and curse. Maybe you find the same is true with yours. Do I get things done on deadline? ABSOLUTELY. This is great when it comes to work. However, being so organized and strict with my daily schedules certainly has its drawbacks when it comes to spontaneous social situations or simply allowing myself to (gasp!) do nothing at all.

Case in point: Cancel my evening spinning class for drinks out on the town? Probably isn’t going to happen without some serious coaxing. The mere thought of not following my schedule seems incomprehensible even though deep down I know I’d truly LOVE (and want!) to have some fun and catch up with friends. Sure, keeping up a daily work, workout, or any other organized routine is healthy, but sometimes doing the same thing over and over again can become unfulfilling. Before you know it, time is just passing by…

That’s precisely what happened to me.

When I looked at the calendar and realized June was more than half way over, mild panic began to set in. My mind started getting WAY ahead of me and my internal dialogue sounded something like this…

“Oh my gosh. NO. That date CANNOT be right! It’s Father’s Day this weekend?? I need to go home. Wait, it’s almost the end of June! How did this happen? The Fourth of July is in a couple of weeks, that pretty much marks the peak of the summer. Then there’s the weekend away with the girls. I am still SO not ready for bathing suit season! And then I have the boyfriend’s birthday to plan and cookouts to attend. Plus, I need to make sure I’m getting down the Cape to visit my family. And what about my friends? I really need to see them more. Maybe I should plan a college reunion. How am I going to do this all!? Summer will be over before I know it!”

See how easily my mind went into TOTAL overdrive? As you can probably guess, as soon as my thoughts ran away with me, I immediately started to feel more anxious, stressed and depressed. Ironically, when you get too overwhelmed and think too far ahead rather than staying in the moment, it can actually be more difficult to get anything done at all. And who wants to be overwhelmed all the time? I for one really want to full-on enjoy my summer (after all, it’s my favorite time of the year!).

In fact…

I want to enjoy every day!

And whose to say you shouldn’t be able to enjoy every day? So, right then an there I decided to make myself a promise. I promised to practice mindfulness and “staying in the moment” at least once every day. I may not be ready to go full-out yogi quite yet (don’t worry…yoga is on my list of mindful activities to try this summer) but I am ready to make myself try something new or relaxing each week with hopes that it will connect me to the present and ultimately benefit my mind, body and soul. I urge you to try it too

My first mission?

Connecting with nature!

As I briefly mentioned above, my typical Saturday morning routine means getting up at 7:30, watching/reading the news, making breakfast, checking e-mails and blogging before I head off to a couple of my favorite fitness classes at Healthworks Fitness Center. Sometimes I even have enough time to whip up a batch of pancakes for the boyfriend before he gets up . Strangely enough, I actually enjoy getting up nice and early. I don’t get to sit and eat breakfast or watch the news during the week, so this “me time” is something I truly look forward to. The rest of the day is usually full of working out, cleaning up and running around taking care of errands. This weekend, however, my boyfriend had another idea…

Strawberry picking!

Back when I made my Oh So Sassy Strawberry Shortcake, I was doing some research on the heath benefits of strawberries and I discovered that June is prime strawberry-picking season. I made a comment about how I’d never been strawberry picking before, but I’d LOVE to go sometime. Well, the boyfriend remembered (I know…cue the collective ‘AWWWs!’) and after checking around the area, he discovered a farm roughly 35 minutes away from us was having their Annual Strawberry Festival this past Saturday. I knew I’d have to skip out on my favorite fitness classes and rearrange my typical Saturday schedule to go, but it was such a sweet idea and it sounded like so much fun that I couldn’t say no.

Plus, it sounded like the PERFECT way to relax and spend a beautiful Saturday!

Ultimately, we (okay…I) decided the grocery shopping could wait, and the laundry and dishes would just have to be done at a later date. Today…I was having FUN! We hopped in the car and took off to Connor’s Farm so we could spend the day together .

There’s just something SO fun about being outdoors and getting your hands dirty once in a while. It’s like being a kid again Plus…it’s just so fulfilling to actually be able to see where your food is coming from with your own two eyes and (please excuse the pun) to take home the fruits of your labor .

Plus…they just taste so DARN GOOD!

This little strawberry picking experience got my wheels turning even more about WHERE our food comes from. Be sure to keep an eye out for my next post which touches upon this whole idea of farm-to table food and the safety of our food industry.

This weekend excursion was my first–of hopefully many–attempts to break away from routine every now and then, enjoy the world around me, and embrace each day for what it truly is…

Beautiful.

Healthfully yours,

Ashley Michelle

Sources:

The Mayo Clinic: How to be Happy

Mindbody Relaxation

Stress Management

Call Me Crazy Carrot Smoothie

June 13, 2012
Posted by ashleymichelle

Believe me.

You’ll be saying YES to carrots after just one sip of this amazing smoothie.

I promise!

A few weeks ago I came across fresh-pressed carrot juice at the grocery store. I was feeling kind of adventurous on that particular day, so I tossed a bottle into my basket without much thought and decided to give it a try (I was really getting into my green smoothie kick at the time, so new juices were kind of my “thing”).

Boy OH boy am I glad I did! After the very first sip I was instantly HOOKED.

I mean, I’ve always been a carrot-lovin’ gal, but who knew carrot juice could be so INCREDIBLE!?

Unlike other veggie juices like V8, fresh carrot juice is delightfully sweet, smooth, refreshing and low in sodium. It’s also extremely versatile. Carrot juice tastes just as wonderful on its own as it does blended with other fruits and veggies.

Hmmm…fruits AND veggies?!

That’s when my wheels started spinning, and my carrot juice smoothie was born!

But first, allow me to share some nutritional benefits of our sweet, crunchy, and orange root vegetable friend known as the carrot.

Photo Credit: www.gardening.sheknows.com

Health Benefits of Carrots:

Prevents cancer: Studies show that eating carrots can help to lower the risk of cancers (particularly colon, lung and breast cancer) due to its high levels of beta-carotene and other key cancer-fighting compounds. One of the main cancer-fighting compounds researchers have found is known as falcarinol, which acts as a natural pesticide and protects the carrot roots from fungal disease. Researchers believe this compound, along with beta-carotene, is the key ingredient that makes carrots such a great a cancer preventing veggie. Research has also shown that the high amounts of soluble fiber found in carrots can reduce colon cancer risk by 24% and women who eat raw carrots are five to eight times are less likely to develop breast cancer than those who don’t eat carrots at all.

Prevents heart disease: Studies show that regular consumption of carrots can reduce cholesterol levels (a marker for heart disease) while a diet high in carotenoids (found in carrots) is proven to reduce overall risk for heart disease. Carrots are also high in soluble fiber, which is known to help lower blood cholesterol levels.

Reduces the risk of stroke: Studies show that a carrot a day can reduce stroke risk by 68%, and research conducted on stroke patients has indicated that people with high levels of beta-carotene in their diet have the best survival rate.

Controls diabetes: The carotenoids present in carrots inversely affect insulin and therefore can help to lower blood sugar.

Improves vision: Carrots are rich in vitamin A. Deficiency in this vitamin can make it difficult for someone to see in dim light, but because carrots are so high in vitamin A, they can actually help to improve eyesight. Carrots can also prevent macular degeneration and cataracts, two common eye diseases of the elderly. The lutein and zeaxanthin in carrots help to prevent cataracts while the beta-carotene in carrots help to lower the risk of macular degeneration and cataracts by 40%.

Nourishes skin: The vitamin A in carrots is great for nourishing the skin. It can also fix uneven skin tone and pigmentation while making skin softer, firmer, and smoother. Carrots also have strong cleansing properties which helps to detoxify the liver and prevent/heal acne.

Improves gastrointestinal health: Carrots are rich in dietary fiber which keeps the gut and colon healthy and regular.

Has anti-aging properties: Beta-carotene acts as an antioxidant which fights against free radicals and helps to slow down cellular aging.

Now, back to my smoothie recipe!

Call Me Crazy Carrot Smoothie

Ingredients:

1/2 cup 100% carrot juice (preferably organic)
1/4 cup almond milk (I used Almond Breeze unsweetened vanilla almond milk)
1/2 ripe banana
sprinkle of cinnamon
4 ice cubes
Optional: 1/2 packet of stevia

Directions:

Toss everything in a blender and blend until smooth.

Easy, huh?

And SUPER healthy too!

Now you have NO excuses not to eat your veggies

Let’s Chat!

What’s your favorite veggie and why? I may just select your choice and incorporate it into my next recipe

Healthfully yours,

Ashley Michelle

Sources:

Fruity Tutti Fruit Bowl (with Cinnamon Chips!)

June 10, 2012
Posted by ashleymichelle

I have a VERY bad habit.

A fruity habit that is.

And I think I mayyy need some help…

You see, whenever I go into a grocery store, I just CAN’T control myself. As soon as those shiny, rainbow-colored displays of fruit greet me at the door I’m toast. No matter what I do, a simple shopping trip to pick up a few apples and bananas to last me through the week ends up turning into a full-out FRUIT-FEST.

Wait…does that make me a FRUIT-A-HOLIC??

Regardless, this weekend in particular was a bit out of control–even for me (It honestly would have made more sense to ask me what kind of fruit I didn’t have in the house than to ask me what kind I did have). When I woke up this morning, I took one long look at my fruit bowl and knew I needed to do something about this fruit situation before everything spoiled. Either that, or I was going to have to open up my apartment to the public and become a farmer’s market for the day! But something tells me I don’t think my landlord would like that…

So, what’s a girl to do with all this fruit?

FRUIT SALAD, obviously!

As soon as the hot summer months come around, I rarely use the stove to cook meals. Instead, I choose to eat fresh, cool, and raw dishes as a way to beat the heat. One of my favorite summertime staples falling under these categories has always been fruit salad. I could honestly eat it for breakfast, as a snack, and even for dessert for the rest of my life and be perfectly satisfied. Not only is fruit salad healthy (Antioxidants! Fiber! Vitamin C!) but it’s easy to toss together and it’s a bright, pretty dish to bring along to summer parties or cookouts.

For this recipe, I decided to take a classic fruit salad and spice it up a bit. When it comes to fruit salad, I like to try to hit all the colors of the rainbow because, well, it’s pretty and girly but you certainly don’t have to. This recipe is 100% customizable, so don’t worry if you don’t have all the ingredients–you can totally go all improv and create your own masterpiece!

There’s only one thing left to do.

Start choppin’!

Fruity Tutti Fruit Bowl

Ingredients:

1 apple (fuji apples are my absolute favorite!)
1 whole orange
1 large banana
1 pear (I like d’anjou, but any kind will do)
1 peach
1 kiwi
1/2 cup grapes (sliced)
1/2 cup blackberries
3 teaspoons of all-natural, vegan, jam (I like Trader Joe’s reduced-sugar jams. They make it in blueberry, strawberry, raspberry, apricot. I couldn’t pick so I used half apricot and half strawberry for this recipe )
Plum Amazins (for sprinkling)–they are a great alternative to raisins, plus, they’re lower in calories!)
Sliced almonds (for sprinkling)
Cinnamon (for sprinkling)–cinnamon is a great addition to any diet because it helps control blood sugar spikes and is very high in antioxidants. It’s also anti-microbial, has anti-clotting features, boosts brain function, and promotes colon and heart health because it has fiber, manganese, and calcium in it. I put it on EVERYTHING!)

Directions:

Chop everything up and place the fruit in a large bowl (leave the kiwis, almonds, and plum bits aside for garnish).
Mix in the jam and cinnamon (I personally put a TON of cinnamon in this recipe, but I tend to like things over-spiced. Feel free to spice it up or down as much as you’d like).
Sprinkle almonds and plum bits on top. Arrange the kiwis around the bowl.

Don’t forget the Cinnamon Chips!

Cinnamon Chips:

Ingredients:

2 whole wheat tortillas
Cinnamon
Stevia or all-natural, organic sugar
All-natural cooking spray

Directions:

Preheat the oven to 350º
Slice the tortillas into triangle shapes
Place the tortilla triangles on a baking sheet and lightly spray with all-natural cooking spray.
Sprinkle lightly with cinnamon and stevia (or sugar).
Bake for 11 minutes.
Once cooled, arrange around the fruit bowl for an adorable presentation!
Eat the chips on their own, or use the chips to scoop up some of the fruit for my take on a dessert salsa!

See, sometimes its okay to be fruity!

Healthfully Yours,

Ashley Michelle

Sources:

Health Benefits of Cinnamon

Cha Cha Chocolate-Hazelnut Chia Pudding

June 8, 2012
Posted by ashleymichelle

Ch-Ch-Ch- CHIA!

I bet you didn’t know that the same little seeds sprouting from your chia pet are actually MAGICAL seeds…

x

Don’t laugh.

It’s true! (Plus they make a heck of a dessert…did you see above?).

Chia seeds are chock full of amazing health benefits. And that’s exactly why they have been a SECRET SUPER-FOOD primarily known among the health and fitness savvy for years…

UNTIL NOW!

These little miracle seeds are finally becoming more mainstream now that health conscious people everywhere have discovered their fabulous health benefits…but what is it exactly that makes chia seeds so unique?

Well, I’ll tell you!

But first off, let’s start with a brief history lesson .

Photo Credit: www.christinacooks.com

Native to Guatemala and both the southern and central parts of Mexico, chia (Salvia Hispanica) is a flowering plant that belongs to the mint family. The chia plant is harvested for its highly nutritious, multi-colored, and speckled seeds. Evidence suggests that these seeds were used as far back at 3500 BC! Before the Spanish Conquest of Latin America began in 1519, chia seeds were a vital crop and food source for the Aztecs and Mayans because of their incredible stamina and energy-providing abilities. In fact, it is believed that Aztec and Mayan warriors and runners were able to sustain themselves on just a handful of these little seeds a day! It is quite fitting, then, that the name ‘chia’ is derived from the Mayan word for ‘strength’.

The Aztec and Mayan civilizations regularly consumed chia seeds either on their own, by grinding them into flour, drinking them mixed with water, or pressing them for their oil. Unfortunately, after the Spanish Conquest of Latin America, chia plants disappeared for about 500 years. This was because the Spanish settlers prevented the practice of any native traditions, including the farming of native crops. Instead, the Spanish used the natives’ land to harvest their own crops (namely barley and wheat). However, some chia plants did survive as a minor crop in Guatemala, Mexico and Nicaragua– and now, years later, THEY’RE BACK!

Health Benefits of Chia Seeds:

They deliver the maximum amount of nutrients with the least amount of calories.
Chia seeds have 2x the protein of any seed or grain.
They have 3x as much iron as spinach.
Chia seeds increase stamina and energy over long periods of time (they are becoming a favorite among marathon runners!)
They can aid in weight loss (chia seeds absorb up to 7x its weight, and expand to curb appetite/make you feel full).
They are rich in alpha-linolenic acid, also known as ALA.
Chia seeds can reduce overall cholesterol and increase good cholesterol (HDL)
They are heart-healthy in that they have one of the most concentrated sources of Omega-3 than in any other food (even salmon).
They also contain high amounts of Omega-6 (both Omega-3 fatty acids and Omega-6 fatty acids cannot be made internally and must be obtained through diet).
They contain the essential minerals such as sodium, phosphorus, potassium (2x as much as bananas), manganese, and calcium (5x more than in milk!).
They are FULL of antioxidants (3x as much as blueberries!).
Chia seeds have 11 grams of dietary fiber in one ounce (the soluble fiber improves digestion and helps to reduce glycemic spikes)
They do not need to be ground like flax seeds in order to reap their benefits.
Chia seeds have a long shelf life and do not spoil as quickly as other seeds (like flax-seed).
They soothe heartburn and calm the digestive system due to the gel-like substance they form when mixed with a liquid (this is especially helpful for people with IBS).
Chia can relieve itchy skin (in oil form)
They can help to balance blood sugar/prevent glucose spikes

But the BEST part of all? You can use chia seeds to make a DELICIOUS and HEALTHY DESSERT!

When chia seeds are soaked in water and sit for about 20 minutes, they form a jelly-like substance. The soaked chia is perfect to use as an egg-replacement (1 tablespoon chia seeds + 3 tablespoons water), as a drink (chia fresca), or (my personal favorite!) as a PUDDING! (You can also toss chia seeds on salads, in protein shakes, mixed into yogurt, or on their own. There aren’t any rules. Go crazy!).

While the texture may be hard to get used to at first, I promise you…the health benefits of chia seeds are worth it! This pudding recipe below is a guilt-free option for a healthy dessert or snack, and even better…it’s delicious!

Chocolate-Hazelnut Chia Pudding

Ingredients:

3/4 cup unsweetened almond milk (I use the unsweetened version of Vanilla Almond Breeze)
1/4 cup chia seeds (I have seen chia seeds at Trader Joe’s, Whole Foods, and Shaw’s…but I bet you can get them at most grocery stores nowadays).
1 tablespoon of all-natural cocoa powder (feel free to add more if you want it extra chocolate-y!)
2 packets of stevia (or 2 teaspoons of another all-natural sweetener)
1/2 teaspoon of all-natural hazelnut extract (You can find this at Whole Foods or online, but vanilla, almond or maple extract would also do–just reduce the almond extract by half…it’s quite strong!)

Directions:

Pour the chia seeds in a bowl.
Mix the almond milk, cocoa powder, hazelnut extract, and stevia in a blender.
Pour the mixture over the chia seeds– stir for a few seconds–let it sit for at least 20 minutes (do not mix while the seeds are soaking).
After the 20 minutes are up the seeds should have absorbed all the liquid (if not, soak a little longer) and have a jelly-like texture. The pudding will get even thicker if you let it sit in the fridge for an hour or so.
Mix very well and serve cold.

If you want, feel free to fanci-fy your chia pudding like me! You can layer it with any fruit you’d like (strawberries anyone?) and Soyatoo vegan whipped cream to make a trifle-like dessert. Anyone on the Scottish side of my family know how much I LOVED trifle as a little girl :).