Chickpea Cookie Dough!

Who loves cookie dough? 🙋🏻‍♀️ As a kid, I’d secretly sneak handfuls in my mouth while baking, even despite the salmonella warnings from my mom.

As a registered dietitian, I love finding recipes that give us the best of both worlds- delicious nostalgic cookie dough that’s also packed with fiber, protein, healthy fat, and has no dairy and refined sugar. 🤯

Recently I’ve been asked about ‘what to do about holiday eating.’ It’s the beginning of the season for baked goods, cookies, hot sugary beverages, pies, and so.many.refined.treats.

This recipe is a great one to have on hand to quell the sugar cravings, and even bring with you to a potluck or dinner to share with others. Let people guess what the secret ingredient is. Bet they won’t guess it’s chickpeas!!

CHICKPEA COOKIE DOUGH

INGREDIENTS:
-1 15-oz can drained chickpeas
-1/4 c. creamy nut butter (use sunbutter for a nut-free version)
-1/4 c. oat flour or almond flour
-1/4 tsp. baking powder
-1 Tbsp. pure vanilla extract
-1/4 c. monkfruit sugar (this won’t raise blood sugar levels 🙌🏻), maple syrup is another option- sweeten to taste
-1/3 c. chocolate chips (Enjoy Life or Trader Joe’s semi-sweet chocolate chips are both dairy-free options)

DIRECTIONS:
1. Add all the ingredients into a food processor and process until smooth and fully combined.
2. Stir in the chocolate chips. Be generous. Like as generous as you are with someone you really, really love.
3. Refrigerate for best texture. Enjoy, and remember that treats can always be a part of the plan!

No-Bake Adaptogen Energy Bites.

Adaptogens are remarkable nontoxic herbs that help the body restore balance and adapt to stress. They work essentially by shielding us against acute and chronic stress and help normalize the endocrine and immune system. They have a balancing capacity that is bidirectional- meaning the plants’ medicinal qualities will help the body regain homeostasis. For example, someone who is experiencing physical exhaustion might report ashwagandha root as energizing, where someone who is in adrenal overdrive might experience a calming effect from it. Adaptogens help balance the body in the areas it needs.

Enjoy these easy no-bake energy bites that contain medicinal and healing adaptogens as a snack or mid-day treat.

INGREDIENTS:

• 3/4 cup raw and shelled pistachios

• 3/4 cup raw cashews

• 15-20 pitted medjool dates

• 2 tsp vanilla extract

• 1/8 tsp sea salt

• 1 tsp maca powder

• 1 tsp ashwagandha powder

• 1 tsp reishi powder

DIRECTIONS:

1. Pulse the nuts in a food processor.

2. Add the medjool dates, vanilla extract, sea salt and adaptogens.

3. Blend together until everything is well-mixed into a dough-like consistency.

4. Form into balls.

5. Store in a covered container in the fridge for up to 4 days, or place in the freezer (my favorite!)

6. Enjoy!

Food Synergy: Anti-Inflammatory Turmeric Golden Milk Recipe

Art brought to you by Bach and black peppercorns.

Travel restrictions and the lack of social gatherings have given me more time to do things I enjoyed but never actually carved out time for. Like playing the piano.

Quarantine has reunited me with my old piano pieces like Mendelssohn’s Rondo Capriccioso and lots and lots of Bach. When I play Bach on the piano, I’m fascinated how each hand independently holds its own. Unlike Mozart or Beethoven where the left hand is the accompaniment and the right hand is the melody, the polyphonic nature of Bach enables it to simultaneously weave two melodies together. Each can stand on its own. But intertwining the right and left hand together synergistically creates a more complex and intricate piece.

Relationships are like that too. The best kinds of relationships are those that respect each person’s own power and greatness, but TOGETHER they are a magical force to be reckoned with. We each have a unique melody to share with the world, and yet there are some melodies that interlock with ours that enable us to create something far more beautiful together in the world. It’s synergy at its finest.

Black pepper and turmeric are a powerful pair. Turmeric contains the compound curcumin, and black pepper contains the compound piperine. Studies have shown that piperine enhances curcumin absorptions in the by body by up to 2,000%. Together when combined, they are a powerful anti-inflammatory team that fights infection and improves digestion.

If you’re looking to include these into your diet, here is an easy recipe:

GINGER TURMERIC GOLDEN MILK:

• 1 cup of plant milk plus 1 teaspoon coconut oil. (The small amount of fat helps with nutrient absorption.)

• 1/2 teaspoon of ground turmeric

• big pinch of freshly ground black pepper

• 1 small (1/4 inch) piece of ginger root peeled and grated (more or less to taste)

• 1 big pinch or sprinkle of ground cardamom

• 1 big pinch or sprinkle of ground cinnamon

• Honey, maple syrup, or monkfruit extract to sweeten (optional)

Directions:

1. Blend or whisk all the ingredients together and warm on the stove over medium heat. Simmer (do not boil) for 15 minutes. Enjoy!

Vegan Miso Chocolate Chip Cookies

As a yonsei (fourth generation Japanese-American), I’ve always loved miso. It was normally in the form of soup and as a vegetable glaze. But never in cookies. The umami flavor adds a unique twist that hands-down makes this the best chocolate chip cookie recipe. Miso also contains probiotics, making this a win-win for your taste buds and your microbiome.

INGREDIENTS:

• 1 cup light brown sugar, lightly packed

• 3 Tbsp granulated sugar

• 1 stick (8 Tbsp) Miyoko’s unsalted vegan butter

• 1 chia egg (mix 1 Tbsp chia seeds with 3 Tbsp water and let it sit for 5 minutes)

• 1 Tbsp vanilla extract

• 1/3 cup white miso paste

• 2 cups all-purpose flour

• 1 tsp baking soda

• 1 1/2 cups chocolate chips (Enjoy Life brand is dairy-free)

DIRECTIONS:

1. In a medium mixing bowl, beat together the sugar and Miyoko’s butter until creamy.

2. Add the chia egg, vanilla extract and miso paste in and beat until well mixed.

3. Add the flour and baking soda and mix until just combined. Stir in the chocolate chips.

4. Cover with plastic wrap and refrigerate the dough for at least an hour (this is important to ensure chewiness and to hold form).

5. Preheat the oven to 350 degrees F. Drop by 1-2 Tbsp balls onto a baking sheet.

6. Bake for 13-14 minutes and rotate halfway through.

7. ENJOY!

Farro with Roasted Leeks and Rainbow Carrots

So many beautiful colors and textures in this dish!

Farro is a healthy ancient grain that contains high amounts of fiber and protein (8g of each per 1 cup cooked). If you're like me, once in awhile you crave something other than brown rice and quinoa. I enjoy the nutty flavor and texture of farro, and I think you will too!

I prepared the farro on the stovetop and prior to straining, mixed in 1.5 cups of spinach to wilt. Meanwhile, I chopped up 1 lb of rainbow carrots and 2 leeks and lightly coated the vegetables with olive oil, salt, pepper and thyme. I roasted the vegetables on 400 degrees for 30-45 minutes, or until they were crispy on the edges.

Mix together the cooked farro with the roasted vegetables, and add a splash of red wine vinegar to taste. Feel free to add in chickpeas, edamame, or beans if desired. I think you'll enjoy the different flavors and textures of the dish, all while delivering a healthy amount of protein, fiber, and more than 10 different vitamins and minerals. ENJOY!

Epic Vegan Chocolate Chip Cookies

If you search the internet, there are a dozen recipes called "The BEST Vegan Chocolate Chip Cookies." So that's why I renamed mine to be "EPIC." Now they stand out from the rest. And yes, they are epic.

INGREDIENTS:

• 1/2 c. organic coconut oil
• 1 c. brown sugar (or coconut sugar)
• 1/4 c. almond milk
• 1 Tbsp. organic vanilla extract
• 2 c. all-purpose flour
• 1 tsp. baking soda
• 1 tsp. baking powder
• 1/2 tsp. salt
• 10 oz. (1 bag) vegan chocolate chips (I used Enjoy Life brand)

DIRECTIONS:

1. Preheat the oven to 350 degrees F.
2. Cream the coconut oil and sugar together until well-blended. Add the almond milk and vanilla and mix well.
3. In a separate bowl, mix together the flour, baking soda, baking powder and salt.
4. Add the dry ingredients to the wet ingredients until combined. Fold in the chocolate chips.
5. Drop dough into rounded tablespoons 2 inches apart onto the baking sheet or parchment paper.
6. Bake for 10 minutes or until edges are light brown. Cool one minute on cookie sheets, then transfer to a cooling rack. Sprinkle with sea salt crystals if desired. ENJOY!

Roasted Curried Chickpeas with Rosemary and Thyme

Whenever I crave something salty, I turn to roasted chickpeas. They're quick and easy to make and satisfy my need for something crunchy and delicious. Since they're full of protein and fiber, roasted chickpeas are a healthier alternative to chips and pretzels!

INGREDIENTS:
2 15-ounce cans chickpeas, rinsed, drained and dried well (I use a salad spinner to easily remove excess liquid)
3 tablespoons olive oil
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
3/4 teaspoon kosher salt
1 tablespoon freshly-grated lemon zest
1 teaspoon fresh rosemary, chopped
1 teaspoon fresh thyme, chopped

DIRECTIONS:
1. Preheat the oven to 425°F.

2. Pour well-dried chickpeas onto a rimmed baking sheet and roast for 10 minutes. Turn the chickpeas with a spatula and return to the oven. Roast for another 10 minutes, or until they begin to get crispy. 

3. While the chickpeas are roasting, combine the olive oil, paprika, cumin, curry powder, salt, lemon zest, rosemary and thyme in a medium mixing bowl. Transfer the roasted chickpeas to the bowl and carefully toss them in the mixture until well coated. Return to the baking sheet and roast for another 4-5 minutes.

4. Allow the roasted chickpeas to cool for 2-3 minutes and serve warm. Enjoy!

For this recipe, I used fresh rosemary from my friend's garden. She spoke about how her backyard garden has been her biggest teacher since immigrating to the United States. It was in her garden where she learned how to approach life with a gentle acceptance. Caring for a garden showed her the importance of cultivating patience, tending and watering something even before it sprouts, and having faith that tiny seeds can create a bountiful harvest.

Beautiful life lessons. As I made this recipe, I reflected on these simple and gentle truths. The foods and ingredients we use can teach us so much if we take the time to listen and pay attention.

Roasted Beet and Cara Cara Orange Salad

My daily watercolors that I've been painting and posting for #the100dayproject have given me a new appreciation for color. I love the vibrant and rich contrasts that can be created with whole foods, knowing that each color has a specific antioxidant for optimal health. This is why we encourage everyone to 'eat the rainbow.'

Tonight I made this roasted beet and orange salad and paired it with a tangy citrus vinaigrette:

• juice from 1 lemon
• 2 Tbsp organic honey
• 1/4 c. olive oil
• salt and pepper to taste

Roasted beets, cara cara oranges with rainbow quinoa and topped with dill and walnuts.

The tangy citrus paired well with the sweetness of the roasted beets, and the walnuts added a delicious texture to the salad. Incorporating more colors into your meals is an easy way to add more nutrition and joy into your day... ENJOY!

Little Bites of (Strawberry and Cashew) Love.

A simple, delicious (and nutritious) treat for you and your loved ones.

Ingredients:

• 1 cup raw cashews
• 12 pitted medjool dates
• 1 tsp vanilla extract
• 1 oz freeze-dried strawberries
• pinch of sea salt

Directions:

1. Pulse the cashews in a food processor until finely chopped.
2. Add the dates, vanilla extract, and salt. 
3. Mix together in the food processor until the dates are minced and the mixture is thoroughly combined.
4. Add the freeze-dried strawberries and pulse a few times to blend everything together.
5. Roll into 1-inch balls. 
6. Enjoy! 

You can store these in an air-tight container, or alternatively store in the freezer for a firmer texture (my absolute favorite). 

A Delicious and Easy Buddha Bowl for the Time-Crunched and Busy.

I heard an analogy yesterday that shifted my thinking. Arianna Huffington, the President and Editor-in-chief of the Huffington Post, made the observation that we treat our smartphones with more respect than our own bodies. Wow. Think about that. It's true! We make it a point to have our phones fully charged, and when we travel we make sure we have a back-up charger or battery so they don't die. We buy special cases for them and make sure they're updated with the latest apps.

It's easy for most people to skimp on sleep or eat unhealthy food because they're so busy and don't have the time.  But continuing this pattern sets them up to live in a way where they're running on empty and never fully charged.

Here's an easy solution. Put on some of your favorite music. Chop all of your favorite veggies (sweet potatoes, red onions, beets, cauliflower, bell peppers, squash, broccoli, or whatever sparks joy for you), drizzle some olive oil to lightly coat them, and roast in the oven at 400 degrees F. Stir every 20 minutes or so, until they are done (usually 45 minutes). While those are roasting, prepare 1 cup of dry quinoa with 2 cups of water on the stovetop. Bring to a boil, then simmer on low until the quinoa is fluffy. You can add your favorite dressing, or try this one:

Cashew Miso Ginger Dressing:

1. In a small bowl, add enough hot water to cover 3/4 cup of cashews. Let this sit/soak until the cashews are softened.
2. Pour the water and cashews into a blender and blend until smooth.
3. Add 1 tsp miso paste, 1/2 juice of a lemon, 1 tsp grated ginger, 1 tsp soy sauce
4. Blend together, and add water to thin out the consistency as desired.

Arrange your roasted vegetables, tofu, beans, or other colorful whole foods on top of the bed of quinoa, and drizzle with your dressing of choice. This meal is vibrant, full of life-giving energy, and delicious. When you nourish your body with nutritious food, it's like plugging into the power outlet. You're recharging yourself so you can be more present, more focused, and more loving to your friends and family. Enjoy!

Maca Cinnamon Cacao Crunch Truffles

It's January 7th. Have you blown all your New Year's resolutions yet? Hopefully you didn't make any. But, if you're trying to kick your sugar habit to the curb and are teetering on the edge of ripping open the shiny foil wrapper of that chocolate and reading this post, just hold out for five minutes.

Here's a better option. It happens to not only taste delicious, but it's loaded with superfoods (maca, cacao) AND is free of refined sugar. Which means you won't feel awful about yourself (or lethargic, bloated, lazy, etc.). It's a win-win. A no-brainer. And it's super simple to make.

(Disclaimer: Upon reading the recipe I was 'supposed' to be following, I realized I totally misread the proportions and failed to follow the directions. So this is MY version! My art! My truffles! Enjoy. If you make your own rules, I'm sure it'll turn out fabulous too...)

Navitas Naturals: The Superfood Company

INGREDIENTS

• 1/2 cup raw walnuts
• 1 cup cacao butter, melted
• 1/3 cup maple syrup
• 1/3 cup coconut sugar
• 1/3 cup maca powder
• 1 1/2 tsp vanilla extract
• 1/4 tsp sea salt
• 1 Tbsp cinnamon
• 1/2 cup sweet cacao nibs, divided

DIRECTIONS

Sweet cacao nib powder

1. Place the walnuts and 1/4 c  of sweet cacao nibs in a food processor. Blend together briefly to chop, but leave a little texture.
2. In a small saucepan, melt the cacao butter, maple syrup, coconut sugar, maca powder, vanilla, cinnamon and salt.
3. Add the wet and dry ingredients together and stir until well-combined.
4. Refrigerate for about 20 minutes to slightly harden.
5. Using a mortar and pestle, grind up the remaining sweet cacao nibs into a fine powder.
6. Form the truffle mixture into melon-size balls, and dust the outer surface with the cacao nib powder.
7. Refrigerate the truffles for one hour longer to set completely, and then ENJOY!

Oh yeah...this also happens to vegan, gluten-free and *all that jazz*