Fall has begun to set in, giving us some relief from the Texas endless summer. The moment it dips below  80°F I immediately start thinking about warm autumn flavors, roasted squashes, stews, more cooked and savory foods over raw and lite of the long summer days. This herb almond bread is an awesome alternative to stuffing or baguette. I love to just eat it alone with butter or ghee. Good anytime, breakfast, lunch, or dinner. It melts in your mouth and warms you to the core. 

• 2 1/4 cups almond meal
• 1/4 cup ground flax meal 
• 1 tsp baking soda
• 1 tsp Himalayan salt
• 2 tsp. FRESH thyme & rosemary

        ___________________

• 5 eggs (or 4 large)
• 1.5 Tbsp honey
• 1.5 Tbsp coconut oil
• 1 Tbsp apple cider vinegar

Thoroughly mix dry ingredients together. Mix wet ingredients together in a separate bowl, then combine the two together. Next, add in 2 tsp. of  fresh thyme and rosemary finely chopped. Mix that in until well combined. You can add or replace those herbs if you have other ones you'd like to try as well, these two are just super fragrant and strong!

And bake 25-30 minutes @ 350°F. Make sure a toothpick comes out clean. 

• 2 1/4 cups almond meal
  
• 1/4 cup ground flax meal 
  
• 1 tsp baking soda
  
• 1 tsp Himalayan salt

• 2 tsp FRESH thyme and rosemary
  

Thoroughly mix dry ingredients together.

• 5 small eggs (or 4 large)
  
• 1.5 Tbsp honey
  
• 1.5 Tbsp coconut oil
  
• 1 Tbsp apple cider vinegar

Mix wet ingredients together in a separate bowl, then combine the two together. 

Next, add in 2 tsp. of fresh thyme and rosemary finely chopped. Mix that in until well combined. You can add or replace those herbs if you have other ones you'd like to try as well, these two are just super fragrant and strong!

 And bake 25-30min @ 350. Make sure a toothpick comes out clean!! 

This Happy Hemp savory salad blends two of my favorite ingredients: brussel sprouts and kale, and turns them into healthy blend of amazing, melt in your mouth rich fresh goodness. Here is some nutritional info on hemp, which adds a punch of protein, omegas and good fatty acids to the mix. 

Nutritional Benefits of Hemp Seeds

• Hemp has more protein than meat, fish or tofu.
• Hemp has the perfect ratio of omega’s 3, 6 & 9. Great for women and hormone regulation.
• Hemp is packed with essential fatty acids, amino acids as well as all of the vitamins and minerals our bodies need on a daily basis.
• Hemp is in the same category as flax seeds or chia seeds, but because of it’s nutritional balance it is actually superior to the others. 
• Hemp Seeds Support: Immune Deficiency Disorders - Digestion - Maintaining a healthy level of cholesterol - Hormone fluctuation - Circulation - Weight Management - Insomnia- Healthy Hair, Skin, Nails
• Commonly known medicinal uses: nausea & vomiting; multiple sclerosis/muscle spasm disorders; spinal cord injuries; Chron's disease; Alzheimer's disease; Tourette's syndrome; digestive disorders; glaucoma; asthma; neurodegenerative disorders
• Not to mention they taste delicious!.. And no you will not fail a drug test after eating hemp seeds. They have less than .01% THC and are perfectly legal :)

Ingredients

• 1/4 cup fresh lemon juice
• 2 tbsp Dijon mustard
• 1 tbsp minced shallot
• 1 small garlic clove, finely grated
• 1/4 tsp kosher sea salt (plus more for seasoning)
• Freshly ground black pepper
• 2 large bunches of kale (1 1/2 lbs. total), center stem discarded, leaves thinly sliced/shredded
• 12 oz brussels sprouts, trimmed, finely grated/shredded with a knife
• 1/2 cup extra-virgin olive oil 
• 1/3 cup macadamia nuts, chopped coarsely
• 1/2 cup finely grated Pecorino or Parmesan
• 1/2 cup Hemp Seeds

Instructions 
1. Preheat oven to 350°
2. Lightly drizzle coconut oil over chopped brussels sprouts and bake for 20 mins.
3. Take brussels sprouts out of the oven 
4. Combine chopped mushrooms, lemon juice. Dijon mustard, shallot, garlic, cheese, hemp seeds, salt & pepper in a small bowl - Stir to blend & set aside to let flavors meld.
5. Mix thinly sliced kale & shredded brussels sprouts in a large bowl.
6. In a small skillet, heat coconut oil on medium & add macadamia nuts/hemp seeds, stirring frequently  until golden brown in spots (about 2 mins).
7. Transfer nuts to a paper towel-lined plate & lightly sprinkle with salt.
8. Slowly whisk remaining olive oil in a cup into lemon juice mixture.
9. Season dressing to taste with salt & pepper.
10. Add dressing & cheese to kale mixture; toss to coat. Season lightly with salt & pepper.
11. Garnish with macadamia nuts. Enjoy!!

I love making my own dressings and marinades. It is so easy, fast and fun. Plus it reduces packaged processed foods stacking up in your home and increases fresh real food ingredients in your diet. Here is a simple super healthy recipe from Bold Vegan to add to your repertoire.  Play with it and make it your own! 
Ingredients (Makes 1 cup)

• 1/2 avocado, skin removed and pitted
• 2 Tbsp. fresh lemon juice 
• 1 clove garlic, minced
• 1/4 cup fresh parsley or cilantro
• 2 scallions (use the entire onion except for the root)
• 1 tsp. sesame oil or Extra Virgin Olive Oil
• 1/4 tsp. salt 
• 2 medjool dates, soaked in hot water for 2 minutes
• 1/2 tsp. ginger, peeled and grated or ground ginger powder
• 3/4 cup water 

Directions:
Place all ingredients into your blender and blend until smooth and creamy. Enjoy!

Non-dairy milks have become a staple in most homes these days. It is not strange to see a carton of almond, coconut, rice, soy or hemp milk in just about anyone's fridge. This was also the case for me until a few months ago when I took a closer look at the label of my seemingly innocent Organic Unsweetened Vanilla Almond Milk. What should be a healthy drink of almonds, vanilla and water had a few sneaky ingredients like carrgeenan, a processed seaweed used as a thickener in everything from yogurt to frozen pizza and also an extremely inflammatory additive shown to induce colitis in laboratory rats. Unfortunately it is still an allowed substance in organic foods. (More info HERE)

Other suspicious ingredients include sunflower lecithin, D2, "natural" flavors, soy, and vegetable oils. All of these ingredients are super processed and have a plethora of harmful side effects you don't want polluting your body. Not to mention, if your nut/seed milk is not labeled "unsweetened" you can be sure it has at least 7 grams of added sugar per cup. 

I had been wanting to try making my own nut and seed milks so I decided to give it a shot. After a few test batches I came up with a pretty incredible blend of almonds, hemp seeds, vanilla, cinnamon, Himalayan sea salt, and dates that we lovingly have begun to call "Nutty Jugs" or better yet truly "Natural Nutty Jugs." No funny business (except the name) in these jugs just real food ingredients. 

I chose to blend almond and hemp for several reasons. Almonds have cholesterol-lowering effects, help reduce the risk of various heart diseases, and have high quantities of vitamin E (an excellent antioxidant), magnesium and monounsaturated fats. Almonds also contains manganese, copper and riboflavin which play an important role in energy production.

Hemp on the other hand is my new favorite superfood. Hemp seeds are a complete source of protein (15 grams in just 5 Tbs), packed with vitamins, minerals, fiber and have the perfect nutritional balance of Omega 3, 6 and 9. Hemp supports brain function, digestion, immune function, energy and healthy hair, skin and nails. Not to mention they taste of creamy nutty goodness. What more could you ask for?!! 

For added deliciousness and health benefits I add Himalayan sea salt, cinnamon, vanilla and dates. Himalayan sea salt restores the body's natural alkaline balance crucial to wellbeing. Cinnamon has been proven to lower blood sugar and cholesterol and also reduce inflammation. Dates are a traditional Ayurvedic food used for centuries. Date sugars contain more complex carbohydrates than other fruits. These complex carbohydrates are heavier to digest, and because they release their energy more slowly into your body, curb your appetite longer than simple sugars. 

So without further adieu I give you Nutty Jugs, the tastiest non-dairy milk you have ever tasted. 

In a blender add:

• 1 Cup Raw Almonds (soaked in water overnight)
  
• 1/4 Cup Raw Happy Hemp Seeds (Awesome Austin based company. Support local!)
  
• 2 pitted dates
  
• 1 Tsp. vanilla
  
• 1 Tsp. Cinnamon
  
• Pinch of Onnit Himalayan Sea Salt 
  
• 5 cups of water

1. Blend on high for 1 minute. I don't have a fancy blender and my blender has no problem pureeing this mixture. 
   
2. Strain mixture through a nut milk bag.
3. Chill and enjoy. I find it tastes better the next day. Not sure why though. Let me know what you think!

Over the past two years I have made more or less the same green smoothie for breakfast on average about 350 days a year. That's a lot of smoothies! My smoothie kick started because before I wasn't really eating more than a granola bar or yogurt for breakfast. This lack of protein in the morning resulted in afternoon and late night hunger pains and binging. A nutrient and protein packed shake is the easiest and most delicious way to jump start the day. I pretty much never have time to make a hot meal in the morning, but I always have enough time to throw a few ingredients in the blender and run out the door with my cup flowing over with green goodness. Which is what happens when I have to be anywhere before 9 A.M. I am also that girl who when I come to visit you for the weekend I bring my smoothie mixins. And I'll make you one too! In fact I love making smoothie converts. My family scoffed at my green breakfast concoction for months. I think they even gagged watching me enjoy every last sip of my kale and spinach blended to perfection. A few months later, guess what they are having for breakfast now! 

This year winter rolled in to Jerusalem with a huge snow storm. Our meager space heaters in only the bedrooms and living room where not doing the trick. The thought of an ice laden cold smoothie sounded more like torture than bliss. During this time Scott and I were still doing a detoxifying cleanse and had to have a "liquid breakfast." 

So instead I created this little beauty... Hot Chocolate Cinnamon Shake-Meal. I made mine with the meal instead of the protein powder because I really wanted it to thicken almost to the consistency of oatmeal. But if you just want to drink it like a shake you should use the protein powder and DO NOT blend the chia. I blended the chia for extra thickening power to replicate that oatmeal texture, without the oats of course. Try it out! Make it yours. 

This smoothie and I have made it through many a long day and hard workouts together. It's an oldie but a goodie and definitely deserves it's place here amongst these new fancy hot shakes. So here it is, my Tried and True Green Smoothie Recipe.

• 1 Handful of Ice
• 1 Cup Unsweetened Almond or Coconut Milk
• 1 Handful of frozen mixed berries: Strawberries & blueberries are my fav bc the seeds don't get lodged in your teeth
• 1 Handful of Spinach
• 1 Handful of Kale 
• 1 Tbsp Flax Seeds
• 1 Tbsp Chia Seeds  
• 2 Scoops Hemp Force Protein Powder 
• 1 Tbs Coconut or MCT oil
• Optional additions: Earth Grown Nutrients, Spirulina, Trilogy nut butter, hemp seeds, maca powder, cinnamon, other frozen fruit, avocado

Directions:

1. Add to Blend Tech Blender in this order: ice, milk, berries, spinach, kale, flax seeds, and other additions. 
2. Blend until smooth
3. Add protein powder and slowly blend just until mixed (The chia sends to get thick and slimy if you blend it too much and some protein powders get foamy, so add them at the end.)
4. Enjoy!

Shortly after I moved to Israel Scott and I decided we needed to do a cleanse. We were both super healthy while living in Austin, however maintaining our clean diet and lifestyle in Israel was proving to be a bit more difficult. Whole Foods and organic farmers markets were out the window and replaced with weekly "Taco Night" family dinners, both of our July birthday celebrations, plus the 4th of July and an apartment infested with mold and bugs. All of this had us spraying chemicals, eating loads of sugar and grazing on processed foods that we wanted to eliminate from our diet. 
We needed to hit the reset button. 

The Standard American Diet, processed foods, GMO's, pesticides, toxins, chemicals, antibiotics and our fast-paced, stress-filled lives have (unfortunately) all become a normal and accepted part of modern life. All these things have the potential to interrupt and damage the body's natural functions and ultimately cause it to suffer in many ways small and large. Your detoxification system, comprised of your organs and psychological processes working together, is designed to keep you healthy, youthful and happy. With a little help from YOU this amazing system can become a super power center for healing, regeneration, restoration and rejuvenation. Doing a detoxifying cleanse helps to reactivate its potential and reset the whole mental and physical body. It delivers an all access pass to boundless reserves of energy and healing you didn't even know you had. 

Scott suffered from respiratory congestion, mild asthma and low energy, and I was dealing with IBS symptoms related to gluten, sweets and the stress of moving to a new and totally foreign place. Not to mention, we both have an insatiable sweet tooth that was self perpetuating monster. Rrrawr!  

On the hunt for a cleanse that we felt we could commit to and benefit from, I read the book Clean by Alejandro Junger and was totally sold. I liked several things about the program including:

• LONG ENOUGH: It is a 21-day cleanse which would give us enough time to heal, break bad habits and form new better ones.
• FOOD BASED: We wouldn't have to go vegan and totally starve ourselves on juice! We have a protein smoothie for breakfast, a healthy protein+veggie lunch, and a light veggie soup or fresh juice for dinner.
• MIND-BODY-SPIRIT INCORPORATED: It's not just a dietary cleanse. You are encouraged to meditate to cleanse the mind and change negative thought patterns that don't serve you. Online mediation resources: Mediation Experience and Living In Love Free Apps by Deepak Chopra; Mindful Meditation App; Check out other mediation apps HERE. 
• MOVE YOUR BODY: Exercise is also encouraged and since you are still eating real super healthy food you have the energy and strength to stay active, go for a run, or do yoga. 
• ADIOS CHEMICALS: All environmental toxins and chemicals including cleaning & beauty products are eliminated and replaced with safe natural products. This includes traditional toothpaste, antiperspirant, deodorant, all soaps & detergents, makeup, air fresheners, etc. 

This process was only slightly complicated by the fact that we live in Jerusalem and in the organic health food and nutrition department they about 20 years behind the curve. Fortunately, we are able to order most everything from Amazon. We also found an awesome CSA (Community Supported Agriculture) program which delivers us two large boxes of local organic veggies once a week. As for meat... Well, we have to eat a lot of chicken as it is the only meat we can get organic. For best produce shop your local organic farmers markets or sign up for a CSA! 

OUR CLEAN PROGRAM

• Liquid Breakfast: Smoothie with greens, spinach, kale, blueberries & raspberries, cucumber, almond milk, vegan protein powder, chia seeds, super greens, coconut butter, maca powder, bee pollen, etc. 
• Solid Lunch: Healthy lunch with animal protein and veggies from the approved foods below. My lentil recipe is a great lunch option. Just switch the sausage for ground turkey, chicken or lamb.
  
• Liquid Dinner: Fresh veggie juice OR blended veggie soup
• 2 Tablespoons of Organic Extra Virgin Cold Pressed Olive Oil before bed

Olive Oil taken at night lubricates your intestines, improve bowel elimination, provide anti-inflammatory fats, kill germs and enhance fat burning, stimulate the gallbladder and liver to move bile clearing the liver system, promote bone formation, inhibit blood clot formation, and promote hormonal balance. 

• Fast for 12 HOURS between breakfast and dinner. If dinner was at 7 pm breakfast is at 7 am. 
• Drink at least 1 liter of pure filtered water a day not including tea.
• Snack, only if needed, on RAW veggies, fruit or nuts
• Supplement List Fiber, Probiotics, Liver Support, Antimicrobial, Digestive Enzymes, Natural Calm Magnesium 
• Printable Shopping List 
• PDF Cleanse Manual 

Since Scott and I were already pretty healthy and knew what we need to do to get back to baseline the results have not been super dramatic. We have felt hunger but never weakness. It has been hard not to eat solid foods after lunch. I am craving chocolate like crazy. More than anything I am still trying to break the habit of wanting something sweet after lunch and/or dinner. But it's not over yet and I am hopeful! 14 days into it here is what we have to report...

• Loads of energy, especially in the A.M. after fasting for 12 hours every night
• Feeling of lightness and ease
• My stomach pains and IBS symptoms are gone
• Scott's asthmatic symptoms and congestion is gone
• Skin is clear and radiant
• PMS symptoms (cramps, irritability, bloating) are lessened, if not gone
• Regular digestion and elimination (Sorry, but it's a good thing I had to mention!)
• We both have lost some weight, Scott much more than me. I don't weigh myself, but I can say my jeans slip on pretty easy right out of the dryer. 

We feel so good that we have actually decided to continue with the cleanse all the way to New Years just to end the year strong. We will be taking a three day break December 23-25th to celebrate a little and bake THESE gluten-free beauties. Check back here January 1st for the final report! 

Here is a great list to get ANYONE started living a happier healthier lifestyle. Make these small changes TODAY and your mind, body and spirit will thank you later! 

I don't subscribe to any one specific "dietary philosophy" but I like to pull bits of wisdom from several (gluten free, Paleo, Whole30) that ring true to me. This list is based on several of the principals from Weston A. Price and the book Nourishing Traditions by Sally Fallon. 

1.  Eat a Variety of Locally-Grown Organic Fruits & Vegetables
Find a local farmer's market (HERE), grab your backpack and a friend, and make a morning of it! They are usually loads of fun and stocked with more than just fruits and veggies. I especially like Hope Farmer's Market in Austin because they usually have grass fed meat, artisan crafts and live music too.

2.  Cut Out All Packaged & Processed Foods
Within reason, of course... I love my coconut and almond butters. I mean the Cinnamon Toast Crunch, Cheetos and Little Debbie's cakes. Even the packaged rice cakes, granola bars and other "health foods" that tout how healthy they are... cut them out too.  Clean out your fridge and pantry tonight! 

3.  Eliminate All Refined Sweeteners
These should go out when you cut out all processed foods. 
Examples: Sugar, Agave, Dextrose, Fructose, High Fructose Corn Syrup
Replace in small quantities with:  Raw Local Honey, Grade A Pure Maple Syrup, or Stevia
Sugar cravings are the result of excess sweets, not enough quality saturated fats, inadequate animal proteins, mineral deficiencies (see #8 for bone broth recipe), and additives like MSG & artificial sweeteners in the diet.  

4.  Make Your Own Salad Dressing & Sauces 
Here's a super easy recipe: In a jar mix 4 parts olive oil to 1 part apple cider or balsamic vinegar. Flavor with stone ground or dijon mustard, garlic, herbs & spices, blue cheese, raw honey, ginger, cilantro, parsley or lemon… get creative! This is also a good marinade for meat and chicken.
My Green Goddess Dressing Recipe. 

5.  Switch To Coconut Oil, Grass Fed Butter, and Ghee
Hydrogenated oils (i.e. margarine), trans fats & vegetable oils are all highly processed and extremely damaging to your health. Saturated fats, like butter and coconut oil are essential to maintaining healthy cellular communication, brain function, strong immunity, hormonal balance, managing blood sugar, and inflammation. Trans fats interfere with every function in the body and promote cancer and heart disease. Read my post, Making Sense of Cooking Oils. 

6.  Eat Good Fats 
Make sure your diet contains sufficient high quality, organic grass-fed animal products and some raw organic dairy. Animal proteins are the only proteins that contain the vital activators Vitamins A and D.  Good fat does not make you fat! Examples: avocado, nuts & seeds, coconut, WILD caught fish like salmon, olive oil

7.  Read the Ingredients Label. Forget the "Nutrition Facts"
Nutrition facts are totally subjective and often misleading. Just because it has a lot of fat does not mean it is unhealthy. And vice versa, just because it is low in calories doesn't mean it is healthy. Read the ingredients! If there is more than 5 ingredients you should beware. General rule of thumb, if your grandmother wouldn't recognize all the ingredients it's probably suspicious. Stick to the basics. 

8.  Learn to Make Bone Broth
Good broth will resurrect the dead; fish broth will cure anything. Utilize properly prepared broths liberally as an excellent mineral source. Bone broth recipe and more info from Weston A. Price HERE. 

9.  Put Lacto-Fermentation to Work for You
No, sorry that doesn't mean head out for a 6 pack of your favorite brewsky. Lacto-fermented foods, like dill pickles, sauerkraut and kimchi, are essential for digestive health and immunity. Check out my recipe for fermented probiotic drinks, kombucha and water kefir, HERE.  

10.  Eliminate Toxic Metals, Chemicals & Additives 
Examples: Household cleaners, prescription medications & antibiotics, nonstick cookware, antiperspirants, antacids, canned foods, bleached white flour, fluoridated toothpaste and dental treatments, cigarettes, silver dental fillings, vaccinations, large fish (sword/tuna), aspartame, synthetic supplements, pesticides, birth control pills, IUD, hydrogenated oils, commercial peanut butter, imitation dairy (Coffee Mate Creamer), and last but not least MSG
Instead: Check out the cooking, cleaning & beauty products in the Wild Acorn Wellness Store. 

11.  Reduce Stresses to the Physical Body
Do this by minimizing your exposure to/use of caffeine, microwaves (Use the oven! It takes a little longer but it's worth it.), drugs, fluorescent lighting, cell phones (I know, I know. At least try!), high heels, destructive relationships and negative people. A little yoga will also help to reduce stress. 

12.  Practice Forgiveness
We are made up of a physical, spiritual, and emotional body. Focusing on what we want and where we are going from a positive and joyful perspective is key to our health.  There is no greater healer to the physical body than the offering of love to yourself and others. Read my blog, How Have a Better Day, Everyday. 

Since I just wrote a blog about the super powers of chocolate I have to add this delicious recipe for gluten free scones using Chocolates El Rey Gran Saman Discos. 

I first had the immense pleasure of tasting these scones on a road trip from New Orleans back to Austin. If you have ever made that 8 hour trek across I10 you know there is nowhere to stop for a good meal. So my boyfriend's super talented (and prepared!) sister had baked these for the drive. Needless to say all 8 scones were gone by the time we got back to Austin. Probably not the best "meal" but I felt a lot better about it than stopping at a fast food joint for a heart attach in a bag.

Post Script: I use chocolate and cherries here but you can really throw anything in that suits your fancy. I also like to use blueberries, strawberries, coconut, orange or lemon zest, ginger.. you get the point. 

Preheat Oven to 350 F
INGREDIENTS:

• 2. 5 Cups Almond Flour
• 1 tsp Baking Soda
  
• 1/4 tsp Salt
  
• 1 tsp Apple Cider Vinegar
  
• 1 Egg
  
• 1/4 Raw Honey or Maple Syrup
  
• 1 tsp Vanilla
  
• 1 Cup El Rey Gran Saman Discos, chopped
  
• 1 Cup Fresh or Frozen Cherries, pitted and thawed

INSTRUCTIONS:

• Combine the almond flour, baking soda and salt in a large mixing bowl. 
  
• In a separate small bowl mix the ACV, egg, honey and vanilla. 
  
• Pour the liquid mixture into the big mixing bowl with the dry ingredients and combine. 
  
• Once thoroughly mixed, add the chocolate and cherries. I like to gently mix them in evenly with my hands. (They're gonna get dirty anyways!) Combine everything into one big dough ball.
  
• Place the entire dough ball on a lined cookie sheet and use your fingers to pat in out into a circle about 1 inch thick. (Wash your hands now :)
  
• With a large knife, cut the circle into eighths and put in the oven to bake. 
  

BAKE at 350 F for 15 minutes