Energy Bar/ Post Workout recovery meal

This is my second try at making these bars, I had to make some changes, this time it worked.  The green color is from the Spirulina but you can't taste it.  If you bought these in the store they would be between $2.00 to $3.00, I made for under .50 cents and they were easy and loaded with amazing nutrition!

Energy Bars

(Modified from Thrive Nutrition by Brendan Brazier)

½ C Almonds, soaked overnight, drained and chopped coarsely (I pulsed in Vita-Mix)

¼ C Sprouted Buckwheat

¼ C Sprouted Amaranth (Could also use Sprouted Quinoa)

2 C Rolled Oats 

½ C Dates, soaked 15 minutes, strain water and save

¼ C Hemp seed

¼ C Ground Flax seed

1 t Dulse

1 T Spirulina

1 Apple

1 heaping T Cinnamon

Chop Apple in sections and blend in mixer with dates, 1 T date juice, Spirulina and Cinnamon.  Mix all other ingredients in large bowl, add apple mixture, stir well.  Spread on baking sheet with wax paper.  Place in 200 * oven for 10 min, turn over for another 10 min.  Let cool.  I wrap individually in saran wrap and keep in fridge to grab for after workout recovery.

Quinoa Salad with Broccoli, Cabbage and Carrot- Ginger dressing

Quinoa Salad with Broccoli, Cabbage and Carrot- Ginger dressing

Quinoa

Broccoli

Cabbage- shredded (I used purple and Napa)

Dressing:

Carrots

Ginger (I used fresh, you could use dry powder)

Miso

Rice Vinegar

Bragg’s Aminos

Cook Quinoa, let cool

Saute chopped Broccoli in pan with broth or water until crisp, not too soft.  Drain in colander and rinse with cold water

In a separate pan cook carrots in water or broth, let cool and place in blender with juices, fresh ginger, miso, rice vinegar and Bragg’s Aminos.  Blend

Mix everything in large bowl.

I sprinkled sesame seeds on top and Tempeh I had marinated in Bragg’s Aminos and browned in pan.

Even better if it’s made ahead of time and left in the fridge!

Items I keep on hand

Here is a list of items I keep on hand for cooking and use frequently:
(I will get into a list of Super Foods I use in another post)

• Bragg's Liquid Aminos (Use as you would Soy Sauce, lower in sodium and natural)
• Bragg's Apple Cider Vinegar (There is a whole book written about the benefits of this, good for digestion)
• Balsamic Vinegar
• Mustard, either Dijon or Brown
• Rice Vinegar
• Canned beans, variety (for convenience, although I like to cook my own in a crock pot with a little seaweed to make digestion easier)
• Canned tomatoes
• Dulse- I use this instead of salt to season with.  It comes in a shaker and is granulated (excellent source of iodine)
• Cholula sauce
• Sri Racha sauce (I like spicy)
• Horseradish (fresh ground, not creamy)
• Worschester sauce
• Spices- cumin, chili powder, curry, turmeric, garan masala, cinnamon, italian seasoning, red pepper flakes (I love to get these in the bulk section at Health Food stores so I can get smaller amounts)
• Peanut Butter- all natural, no added salt, oil or sugar
• Chopped dates- I use these for a natural sweetener.  They can be soaked and blended into recipes. (found in the bulk section at Health Food stores)
• Lentils, dried
• Quinoa
• Split green peas, green and yellow
• Brown rice
• Beans, dried
• Nutritional Yeast powder (high in B vitamins, can be used in place of parmesan cheese, some people sprinkle on top of popcorn)
• Frozen Blueberries and mixed berries
• Nuts in the freezer (cashews can be soaked and blended into a cream sauce)

That's the basics, the rest is fresh produce, lot's of it!

Tempeh Tacos



 Tempeh Tacos

1 package Tempeh chopped in small pieces.  Brown in hot pan with sliced onions using broth or water to keep from sticking.  Add Black beans and season with  cumin and chili powder, cook until onions are soft.

Serve on corn tortillas with shredded cabbage (I used purple), tomatoes avocado, cilantro, lime and your favorite salsa (I used peach mango salsa from Costco). 

Also good in a bowl with no tortilla.  Or you could add greens to make it a Taco Salad!

Lahaina, Coffee tasting, Blow Hole...Gunnar is a great tour guide!

 Banyan Tree Park in Lahaina.  This is all one tree that covers the whole park and is over 100 years old.  Awesome!

Coffee Sampling at a local roaster in Lahaina.  The plantation is just outside of town.  Yummy!

Lunch at Whalers Village on the beach.  I had a great salad.

 Pathway to the beach at Honolua Bay

Blow Hole....Beautiful!

BBQ Tempeh and Big Salad

 BBQ Tempeh and Big Salad

1 package Tempeh cut into bite sized pieces, marinate with Worschester sauce for 10 mins.

1 med yellow onion sliced into half moons

Saute on high heat until browned, add veg broth or water if needed, lower heat and cook until onions tender.

In separate bowl mix Organic Ketchup (no HFCS), brown or spicy mustard, pineapple juice, garlic, worschester sauce and horseradish (your best guess on measurements).  Add to pan with Tempeh and onions on med-high heat until thickened

I make my salads based on what I have on hand but I usually always have Organic mixed baby greens, frozen peas (put in strainer and run under warm water for a minute), sprouted mung beans (so easy to make yourself and keep in the fridge), raw sunflower seeds that I keep in the freezer.  I also love coleslaw mix that you can buy in a big bag as Sam's Club, the cabbage gives good crunch.

My favorite salad dressing is equal parts Balsamic Vinegar and Dijon mustard, easy, cheap and healthy!!

Tempeh Curry with Yams, Garbanzo Beans and Peas

I almost didn't take a picture of this, I used a local purple sweet potato instead of the yam and it turned out very purple, doesn't look like Curry but tasted awesome!

1 package Tempeh, cut in bite sized pieces and browned in hot pan, then lower to medium add broth or water, curry and cumin, garlic, fresh grated ginger (or powdered) and red pepper flakes or chopped jalapeno (whatever you have).

Cube yams and add to pan, add enough broth or water to cover, place lid on pan and simmer until yams done but not mushy, remove lid toward end and let some liquid evaporate.  Add Garbanzos, frozen peas and either coconut milk or any milk alternative until heated.