My sister loves peanut butter so it only seemed appropriate to honor her birthday with peanut butter blondies. Inspired by the cookbook Vegan Cookies Invade Your Cookie Jar, I swapped a few ingredients for healthier alternatives.

Let me be clear – this dessert is not a “health food”, but to avoid dessert for eternity is unrealistic for most of us.  When indulging, it’s important to do so with real foods, not chemicals or artificial ingredients and flavoring.

Instead of sugar I used brown rice syrup, which is a great alternative to sugar. It is made by fermenting brown rice with enzymes to disintegrate the natural starch of this whole grain. After straining off the fermented liquid, the substance is cooked to a syrup consistency. It has a mild sweet buttery flavor so it is excellent for a bit of sweetness in your tea, salad dressings, sauces, and of course in desserts. Brown rice syrup takes longer for the body to breakdown and digest then sugar because of the complex carbohydrates components, so your energy levels will remain constant instead of crashing shortly after indulging.

Rolled oats are a great substitute for white flour. Just like white sugar, white flour enters the bloodstream quickly, causing mood and energy spikes and crashes. Refined carbohydrates, like white flour, not only lack any nutritional benefits, but have been linked to a range of health issues including weight gain and heart disease. Whole grains, like rolled oats, remain rich in micronutritents and fiber.

Ingredients:

2 cups Rolled Oats

½ cup organic Peanut Butter

¼ Extra Virgin Olive Oil

2 teaspoons vanilla extract

¼ cup Almond milk (or milk of your choice)

½ teaspoon baking powder

1 cup Brown Rice Syrup

Optional: 1/3 cup peanuts

Directions:

Preheat oven to 350 degrees

Grease 8 x 8 inch baking dish

Use blender or food processor to blend rolled oats to create flour consistency

In medium mixing bowl combine, use spoon to mix peanut butter, oil and brown rice syrup.

Stir in nondairy milk and vanilla.

Stir in flour and baking powder. Blend well.

Transfer dough into baking pan and press into place.

Sprinkle on the peanuts and lightly press them into the top.

Bake for 35 to 40 minutes or until the blondie edges are slightly darkened.

The top will appear soft and that is ok.

Allow pan to cool completely. You may even want to put the pan into the refrigerator for an hour or two before slicing to make them extra firm, but still moist and delicious.

You just finished working a full day – whether that means back-to-back meetings at the office, studying for midterms or carpooling your kids around town – and you’re tired and ready to sit down, unwind with your favorite TV show while you fold laundry and pay bills. But before you can do that you need to figure out what’s for dinner. You haven’t been to the grocery store in a few days and are feeling tempted to order takeout from your favorite restaurant. Sound familiar?

Before you reach for the menu and your phone, consider this: You don’t have to be Bobby Flay to make a delicious meal or Rachel Ray to do it in 30 minutes or less. Besides, eating clean, real, simple food is one of the easiest ways to feel your best for the long haul. All it takes are a few basic foods in your pantry, freezer or fridge and you have a delicious healthy meal in no time.

So let me show you how this works in real life…

Now that I’m back in school and working with clients, my time in the kitchen is budgeted (on time and pennies). I spent most of the day studying for an exam, well actually two exams, and my sister called to make plans for dinner. She had spent the day on campus and was tired too. Sometimes you just aren’t in the mood to cook a 3-course dinner.

Step 1: Get a grain going. Brown rice, quinoa, kasha, whateva – pour it into the rice cooker, hit the switch and let it do its thing. This usually takes the longest to cook so it’s a good idea to start this first.

Step 2: Decide on a protein. Beans are my typical go-to so I always keep a supply of canned beans in my pantry for these “I don’t wanna” days. Just remember to check the ingredients listed on the back of the can to make sure there aren’t any surprises. Experiment with new beans to keep your meals fresh. There are so many to choose from. On this particular evening, my sister came over with tempeh so that was our protein. We chopped it into cubes and tossed it with some spices (paprika, tumeric, etc.) and a little olive oil and popped it in the oven.

Step 3: Veggies, veggies and more veggies. Seriously, you can’t make enough vegetables. We steamed kale, cabbage and carrots. Frozen or fresh, it doesn’t matter. Just eat ‘em!

Step 4: Get saucy. Sure you can eat your rice, beans and veggies plain or you can add a little something on top to spice things up. The right sauce will not only add flavor, but more nutrients to your already nutrient-dense meal. We used split pea soup as our sauce that I had made earlier in the week. The soup is delicious and thick – makes for a perfect topping or is great all by itself. No time to make soup? Try some hummus or a few avocado slices instead. Or try my favorite avocado spinach sauce (pictured below).

Avocado Spinach Sauce

Ingredients:

1 avocado

2 tablespoons tahini

Juice from 1 lemon

Parsley – small handful (optional)

Spinach

Directions:

Start by blending the avocado, tahini, lemon juice and parsley. Then add a small handful of spinach and water – it’s easier to blend if you add the spinach gradually. Stop to blend after each handful of spinach. Keep adding water and spinach until you get the flavor and consistency that you want.

Now doesn’t that look pretty and colorful!

So there you have it. Clean, simple, real, good food made on the fly. You are what you eat and who doesn’t want to be clean, simple, good and real, right?

Everyone that doesn’t live under a rock knows that it’s important to eat more fruits and vegetables and less sugar and processed foods. However, many of us seem to conveniently forget these guidelines when it comes to breakfast. Instead we settle for foods that are quick, easy and give us an artificial boost of energy to start our day. In other words, most of us rely on foods that are easily transportable (read: processed) and loaded with sugar, so we perk up in the morning only to crash a few short hours later.

Cereal (even if you think it’s the healthiest option on your grocery store shelf) and milk for breakfast, or any other time of day, is not as harmless or healthy as you may think.

Here is what Sally Fallon, founding president of the Weston A. Price Foundation has to say about dry cereals.

“Dry breakfast cereals are produced by a process called extrusion. Cereal makers first create a slurry of the grains and then put them in a machine called an extruder. The grains are forced out of a little hole at high temperature and pressure. Depending on the shape of the hole, the grains are made into little o’s, flakes, animal shapes, or shreds (as in Shredded Wheat or Triscuits), or they are puffed (as in puffed rice). A blade slices off each little flake or shape, which is then carried past a nozzle and sprayed with a coating of oil and sugar to seal off the cereal from the ravages of milk and to give it crunch.”

According to Paul Stitt, author of Fighting the Food Giants, “the extrusion process used for these cereals destroys most of the nutrients in the grains. It destroys the fatty acids; it even destroys the chemical vitamins that are added at the end. The amino acids are rendered very toxic by this process. The amino acid lysine, a crucial nutrient, is especially denatured by extrusion. This is how all the boxed cereals are made, even the ones sold in the health food stores. They are all made in the same way and mostly in the same factories. All dry cereals that come in boxes are extruded cereals.”

Still not convinced that you should rethink your breakfast routine?

In the 1960’s a study was conducted at the University of Michigan in which researchers divided 18 laboratory rats into three groups: one group received corn flakes and water; a second group was given the cardboard box that the corn flakes came in and water; the control group received rat chow and water.

The rats in the control group (received rat chow and water) remained in good health throughout the experiment. The rats who ate the cereal box became lethargic and eventually died of malnutrition. The most surprising result of all (at least for me) was that the rats eating the cornflakes and water actually died before the rats eating the cereal box. Before the rats eating the cornflakes and water died they developed schizophrenic behavior, threw fits, bit each other and finally went into convulsions.

The conclusion of this experiment is that the cereal box provided more nourishment than the corn flakes. This study was never published.

So right about now I bet you’re feeling limited and wondering what you CAN eat for breakfast.

My favorite way to start my morning is with a bowl of oatmeal. It’s filling and I love the warmth the oatmeal provides in the colder months. The rolled oats are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

You can substitute rolled oats with any other whole grain like millet, amaranth and quinoa. I like to add raisins and walnuts to the oats while they cook. The sweetness of the raisins spreads throughout the oats so adding cinnamon or any other sweetener is practically unnecessary.

Ingredients:

1/3 cup rolled oats or other whole grains (Heck, go crazy and mix different grains together!)

1 cup water

Optional mix-ins: raisins, apples, walnuts, almonds, seeds – you get the idea…

Directions: 

Soak grains overnight to aid digestion. Soaking grains also removes phytic acid, which is a natural part of the grain’s bran. This makes absorption of all the grain’s nutrients easier on the GI tract.

Drain and rinse grains

Combine grains and water in pot

Bring to a boil

Simmer for 20 minutes – add your mix-ins half way through

Feeling too rushed to eat at home and be able to make it to work or school on time in the morning? Pour it into a glass container to take with you on the go. Don’t forget your spoon!

Also check out my pumpkin muffins for another healthy option.

For more information about the extrusion process check out these sites.

http://www.westonaprice.org/Dirty-Secrets-of-the-Food-Processing-Industry.html

http://hilltownfamilies.wordpress.com/2009/12/05/doyle-2/

If you live in the Asheville area and have never experienced Laughing Seed, then you are missing out on an incredible dining experience. I don’t eat out at restaurants very often, but when my friend suggested getting together for lunch at Laughing Seed, it was an offer I couldn’t refuse!

This vegetarian restaurant offers such a unique and eclectic international approach to dining that it is a huge hit for vegetarians and meat-eaters alike! They don’t take reservations and I have found myself waiting for over an hour to be seated at this comfortable local restaurant. Laughing Seed features local products, organic ingredients and original dishes that guarantee a very satisfying dining experience (the super friendly staff and fun drink menu – and I don’t mean only alcoholic – helps too).

My favorite dish is called the Harmony Bowl. Everything edible that I love is in that bowl. It starts with a bed of brown rice, then some beans (usually black or pinto), grilled tofu and lightly steamed seasonal veggies topped with their incredible sesame ginger sauce. Does that sound like perfect harmony or what?

Several months ago, before I started blogging, my friend Wendy and I came up with our own sesame ginger sauce. It’s not the same as Laughing Seed, but it’s pretty darn close. Enjoy it on salads, as a dip at your next party, or your own Harmony Bowl!

Ingredients:

2 tablespoons Tahini

1 tablespoon Sesame oil

1 tablespoon Extra Virgin Olive Oil

½ teaspoon Minced Garlic

½ teaspoon Ginger

1 teaspoon Agave Nectar

1 teaspoon Lemon Juice

Directions:

Mix ingredients together in bowl.

May be it’s just me, but when I see a recipe that calls for a food processor or any other gadget with more than 2 or 3 parts I tend to turn the page, close the window or delete the email. The thought of the extra clean-up for the blades and who knows what else is exhausting and I can’t justify excess cleaning.  What can I say? I pride myself on being an efficient and practical person, and unnecessary suds is just not my thing. If it’s yours… please invite me over to dinner sometime so I can taste the recipes I have passed on creating myself over the years. That being said, there are a few “gadgets” that I think every person should have in the kitchen. These are easy to clean, allow for multitasking and speed up the cooking process. Like I said earlier, I appreciate efficiency and the ability to multitask, and my recommendations below do just that. What can I say? I used to be a corporate girl…

First – a rice cooker.

If you’ve ever cooked rice on a stove, then it is likely that you’ve probably burned rice at some point on the stove. An electric rice cooker cooks rice (duh), but it is impossible to burn! This awesome gadget controls the temperature and timing of the rice and turns itself off once the rice is cooked! How great is that! It even keeps it warm for you until you are ready to eat. Added bonus – now you’re free to focus on the rest of the meal, take care of the kids or anything else without having to run back to the stove every few minutes to check on the rice. All you have to do to get things started is pour the desired amount of rice into the rice cooker and fill with water. The instructions come with the rice cooker, but general rule of thumb is 2 parts water to 1 part rice. They come in all sizes so you can buy a larger one if you eat a lot of rice or feed a lot of people, or a smaller size if you don’t eat a lot of rice or don’t feed a lot of people. Hit the switch (don’t forget to plug it in first) and let the magic begin. The setting will automatically go from “cook” to “warm” once the rice is fully cooked. Before you begin be sure to rinse your rice with water. I also recommend soaking it for a few hours (or even overnight) to help break down the starches prior to cooking which will be a lot easier on your digestive system. Don’t be alarmed by the white film on top of the water – that’s the starch! Just drain and rinse and you are ready to get cookin’.

Second – a manual chopper

Peppers, onions, herbs, you name it – this awesome hand-held gadget can chop it! And just like the pro’s! And just as fast (have you picked up on my efficiency theme yet?)! All you have to do is put chunks of the food item on the cutting board (or the enclosed blade covering), place the hand-held chopper over it, press the knob and the blades do the rest! Chopping is even and effortless! Who knew this was possible without going to culinary school?

Third – a slow cooker / crockpot

Similar to the rice cooker, but used for vegetables, meats and beans. It cooks food with a moist, low and steady heat.  You can put an entire meal into the slow cooker before you leave for work in the morning and come home to a hot and fully cooked dinner waiting for you in the evening. How easy (and efficient) is that? I use mine most often to cook beans. All I have to do is rinse the beans, put them into the ceramic container, fill with water  (3 parts water to 1 part beans), put on the lid, turn the switch and check on them a few hours later. For added flavor I like to add chopped onions, some seasonings like pepper and seaweed for some extra nutrients.

Fourth – a hand blender / immersion blender

Blend soups in the same pot you cooked in and make fresh fruit smoothies in a glass or beaker – no blender necessary. This magic wand saves time cooking and cleaning! The long wand can get to the bottom of even your biggest batch of soup. Have a bowl now and freeze some for later. Some of the fancier ones come with other attachments for whisking and chopping, which are just as easy to use and clean – it all depends on your needs.

All of these gadgets range in price, so you need to find what best suits your needs and budget. I hope you have found these suggestions to be useful so that when it comes time to declutter your kitchen, or create your wedding registry – I hope you will remember that all you really need are four simple and efficient kitchen gadgets.

This recipe, inspired by The Foodista, has a real kick and is a great option when vegetarians and meat eaters dine together. Since I don’t eat meat and Ryan does, this meal is a great way to avoid making two meals for dinner (a double gold star in my book).

Typically, I try to take recipes that I find online, in books or are referred to me by friends, and make a few tweaks to the ingredients to make them a little healthier. Sometimes a few small changes can go a long way. For example, I used brown rice in this recipe instead of arborio rice, which is one of the standard rices used for risotto, but is a white rice. Brown rice is white rice without the brown-colored bran and germ layers removed. Brown rice is a whole-grain. White rice is a processed and refined grain. Since brown rice still has its shell, it offers more fiber and nutrients than white rice which has been “stripped” of its shell.  Brown rice is a healthier option because it is absorbed into your blood stream more slowly, keeping your blood sugar level so you avoid the spike followed by a crash in your blood sugar, energy level and mood. You will also feel fuller longer. A whole lot of pluses for just a small change in the color of your rice.

I prefer to water sautee my vegetables whenever possible to reduce the amount of fat calories. Fat calories are important, don’t get me wrong, but they can come from more nutrient-dense sources like avacados, nuts and seeds instead of oil to really maximize the benefits.

For added flavor for us vegetarians, I cooked the cajun flavored turkey sausage and beans together in the slow-cooker to allow the flavors of the sausage to seep into the beans. I definitely tasted the cajun-kick in my dish even though I didn’t have a bite of sausage. I am very sensitive to spicy flavors, but this level of spiciness was just right.

Ingredients:

1 cup of brown rice, cooked

2 husks of organic corn, boiled, cooled and then separated from the husks with a knife (if you are short on time, canned corn will work too)

1/4 cup of onions, chopped

1 clove of garlic, minced

3 pieces of organic turkey or chicken sausage, grilled and sliced into 1/2″ pieces (I recommend cajun-flavored)

2 tbs of fresh cilantro, chopped

1/2 cup black beans, cooked

1 tbs of olive oil

Salt and pepper to taste

Fresh lime juice to taste (I used the juice of 1/2 lime)

Directions:

Water sautee onions and garlic about 7-10 minutes or until golden brown and aromatic. Add to cooked rice and stir gently. Add the corn, sausage, beans, cilantro and lime juice to the rice mixture and season with salt and pepper. Adjust seasoning according to your liking. Spoon some guacamole (recipe below) on top and you’re all set!

Guacamole (inspired by The Foodista)

Ingredients:

2 large, ripe avocados, mashed with fork

1/3 cup of chopped onions

1 handful of fresh cilantro, chopped

The juice of 1 good lime

Salt and pepper to taste

Directions:

Place all prepped ingredients in a small to medium bowl and mix with a fork. Make sure to keep tasting the mixture periodically and adjust salt and pepper as needed.