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!

This Cheese Is NUTS!

Cheese is usually the hardest thing for people to give up when transitioning to a plant-based diet. It's no surprise, since casomorphines in dairy have an opioid effect. People are, quite literally, addicted to cheese!

Praveena's Cashew Cheese Dip

Praveena's Smoked Almond Cheese

Vegetable pizza naan using cashew cream. This cheese is so versatile!

Luckily, there are delicious cheese alternatives made from almonds and cashews. Praveena gifted me Julie Piatt's new book "This Cheese is Nuts" and two weeks ago, she used some of the recipes from this book and added her own twist. The results were mind-blowing. We will be debuting some of these cheeses at our next Revitalize Dinner on July 22nd! In the meantime, I highly recommend Julie Piatt's book so you can see how easy it is to make cheese using nuts, and enjoy a creamy treat that is free of saturated fat, casomorphines, and hormones.

The relationship between the dairy foods, the dairy industry, and government funding all have huge health implications. It was only after listening to this podcast with Dr. Neil Barnard that I understood the interplay between government funding, scientific research, and the parallel that exists between the tobacco industry: "Doubt is our product."

I encourage you to listen to this on your commute, during your workout, or when you have downtime at home. You are important. Your food is important. It's time to be fully informed and then make your decisions based on fact.

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*

Lemon Ginger Coconut Granola

I have been thinking a lot about the power of intention. How our thoughts can change and transform our reality. Especially in cooking and baking, holding a specific intention can be the secret ingredient that makes the whole recipe stand on its own in a unique way. 

Today, in the late afternoon, I had the sudden urge to make something delicious and healthy and substantial enough to stave off the mid-afternoon munchies, or be hearty enough for breakfast. This recipe just so happens to be nut-free, gluten-free, vegan, and refined sugar-free, for those individuals in our lives that have certain food restrictions/allergies yet deserve to have flavorful options available. The whole tender process of imagining, mixing, creating, and setting an intention of service and love is hopefully what makes this granola, as well as your own, unique and delicious...

DRY INGREDIENTS:

• 2 1/2 c. rolled oats
• 2 Tbsp chia seeds
• 2 Tbsp golden flaxseeds
• 1/8 c. organic red quinoa
• 1/8 c. shelled hemp seed
• 1/8 c. organic amaranth
• 1/2 c. raw pumpkin seeds
• 1 tsp pumpkin pie spice
• 1/2 tsp ground cardamom
• 1/2 c. shredded coconut
• 1 tsp salt

WET INGREDIENTS:

• 1/2 c. melted organic coconut oil
• 1/2 c. organic maple syrup
• 1 tsp vanilla extract
• 1 Tbsp freshly ground ginger
• juice from 1/2 lemon
• fresh lemon rind from 1/2 lemon

DIRECTIONS:

1. Preheat the oven to 350 degrees F and line a 13 x 18 inch baking sheet with parchment paper.
2. Mix all the dry ingredients together.
3. In a separate bowl, combine all the wet ingredients together.
4. Stir the wet ingredients in with the dry ingredients and combine well.
5. Spread the mixture out evenly on the baking sheet.
6. Bake for 45 minutes, stir every 10-15 minutes to prevent burning.
7. Remove from the oven and allow it to cool. Store in an airtight container.
8. ENJOY!

Feel free to add in your own combination of nuts and dried fruit (candied ginger, anyone?) as you feel fit. Make it up as you go, what moves you, what makes your mouth water. Follow your inspiration. 

Coconut Flour Pumpkin Gingerbread Muffins (Grain-free, Nut-free, Vegan).

Hello. My name is Julianne and I am a coconut-aholic.

That's right. I recently ditched my body lotion and now slather organic extra virgin coconut oil all over my body. My Aussie deep 3-minute miracle conditioner smells like coconut, along with my Alba Botanics Leave-in conditioner. I swap coconut oil in baking recipes when they call for butter. And the smell of black coconut oil makes me swoon. So it's natural that I incorporate more coconut flour into my recipes, right? Right.

Coconut flour is a different beast in the kitchen. Typically, recipes using coconut flour call for a lot of eggs in order to balance out the consistency and increase the moisture. I used chia eggs instead (1 Tbsp chia seeds + 3 Tbsp water = 1 egg), in order to make these muffins completely plant-based. These muffins are high in protein and fiber, and are perfect for individuals who need a delicious grain-free, nut-free, vegan muffin without sacrificing taste.

INGREDIENTS:

• 3/4 c. coconut flour
• 1/2 c. pumpkin puree
• 1/2 c. pure maple syrup
• 1/4 c. organic blackstrap molasses
• 1 tsp. apple cider vinegar
• 6 chia eggs (mix 1 Tbsp chia seeds + 3 Tbsp water = 1 egg)
• 1 Tbsp. pumpkin pie spice

DIRECTIONS:

1. Preheat oven to 350F. Line a standard muffin tin with liners.
2. Mix all the ingredients together.
3. Divide the batter evenly into the 12 muffin tins. The batter does not rise, so shape accordingly.
4. Bake at 350F for 25-30 minutes or until the edges are crispy and golden.
5. Cool for 5-10 minutes in the pan, then transfer to a wire rack to cool completely.
6. Sprinkle with powdered sugar (optional).
7. ENJOY!