Chocolate Chip Pumpkin Muffins

Oh these were so dang good I made 3 batches. So, for all you fall lovers out there, but still live in 100 degree weather, you’ll love these.

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20-24 muffins

400 for 8-10 minutes

  • 3 cups whole wheat flour
  • 1/4 cup dark brown sugar
  • 4 eggs
  • 1 1/4 cups of coconut oil
  • 1 t. pink salt
  • 1 t. baking soda (non aluminum)
  • 1/2 t. baking powder (non aluminum)
  • 2 t. vanilla extract (non alcohol)
  • 1 can pumpkin puree (not pumpkin pie mix)
  • 1 t. cinnamon
  • 2 cups chocolate chips

What to do:

Mix the sugar, eggs, and oil together in mixer until light and smooth. Add the rest of the ingredients, except chocolate chips and mix well.  Add the chocolate chips and bake in muffin tins for 8-10 minutes at 400.  this recipe should be halved to make only 12-15 muffins but like I said, I made 3 batches. So, bake away my friends…………

 

Rawful Joy, Jackie

Dang Good Granola

I love granola, so much so that I add it to my fruit bowls, my smoothie bowls, halved papayas, parfaits. You get the picture. My kids on the other hand not so much, they do like some of my variations (goji berry is their preferred) but not adding it to everything, haha. Well, I started with  recipes from Minimalist Baker and Cookie and Kate and sort of tweaked it according to my likings and my inventory.

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Gather all your ingredients, I used what I had on hand at that time. Oatmeal, chia seeds, almonds, cashews, walnuts, maple syrup, himalayan pink salt and coconut oil. That powder you see in the first pic, that’s my plant shake mix. I just threw the mix in then gave it all a whirl. I literally threw various amounts of nuts into the food processor and pulsed until they broke up a bit. I then ground the chia seeds and added those while pulsing again. Being careful not to over process so I didn’t end up with nut flour. Next I poured this into a large bowl and added roughly 3 cups of raw uncooked oatmeal, gave it a little stir to mix it all in. Let this sit for a minute. Go over the stove and add 1/4 coconut oil and 1/4 maple syrup to a pot and melt over medium high heat mixing the two together to a liquid.

Now, listen I am all about skipping steps and just throwing it all into the food processor and hoping for the best. I mean come on……..we have about 6 1/2 minutes to whip recipes up on most days so……… you make do. This one however, really does taste a whole lot better when you add the cooking on the stove step.

So, back to the recipe. Once the oil and syrup are thoroughly melted, add this to your bowl and stir by hand really getting all of the oats and nuts fully coated, fave part for the kids. A whole lot of finger licking after this one. hahaha, I was fine with it.

Now once all ingredients are completely covered and mixed in spread the mixture onto a baking sheet as evenly as you can. Bake in the oven at 400 for roughly 8 minutes and take out, stir up the bottom, flatten out again and bake for another 5 minutes.

Walala, Dang Good Granola!! Store in a sealed mason jar in the fridge for about 3 months. However, if it lasts that long I’d be very surprised.

 

For those of you who need some measurements, I’ll do my best. I eyeballed this one but there are a few specifics.

  • 3 cups oatmeal
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • a pinch of pink himalayan salt
  • 1/4 cup ground chia seeds ( I just used my coffee grinder)
  • various nuts added to your own liking
  • Bake at 400 for 8 minutes then take out, stir and bake another 5 minutes

When it turns golden brown, it’s time to take them out.

I had this ready and in bowls in under 30 minutes, whoop whoop!! It’s delicious, vegan, gluten free and simple. Add your own homemade almond milk, your favorite plant based protein shake mix and you’ve got one heck of a nutritious start to your day.

Head on over to the 2 sites above and get some more ideas!!

I’d love to hear your faves in the comments.

Oh, you can add some fun superfoods to it if you want to get a bit creative. Like raisins, chocolate chips, craisins, dried mulberries, goji berries, cut up dried figs………so many options.

Rawsome Rocket, Jackie

Pineapple Not-So-Fried Rice

Ingredients

14ounces non-gmo extra-firm tofu, drained

2tablespoons gluten free soy sauce, I use Tamari

1– pineapple, or 11⁄2 cups diced pineapple

1tablespoon coconut oil

— onion, thinly sliced

— Pink Himalayan Sea salt

3– cloves garlic, minced

2teaspoons curry powder

1teaspoon ground coriander

1teaspoon chili-garlic sauce

3/4cup cashews

— carrot, peeled and shredded

1/2cup frozen peas

1/2cup raisins

3/4cup cooked rice, preferably brown basmati or quinoa

1/4cup vegetable broth

Instructions

Preheat the oven to 325 degrees. Grease a small baking sheet.

Press the tofu to get out as much water as possible. After pressing, cut the tofu into 1⁄2-inch cubes. In a bowl, toss tofu with Tamari sauce until each cube is coated. Place in one layer on the prepared baking sheet. Bake for 35 minutes, turning the tofu a couple of times with a spatula. Remove from oven and set aside.

To prepare pineapple, cut in half lengthwise using a sharp knife. Remove the flesh and cut into bite-sized pieces. Set aside 11⁄2 cups for this recipe, and save the rest for another use (see here for other uses) Reserve the shell for serving.

In a large skillet or wok, heat oil over medium-high heat and sauté onions until soft and lightly browned. Season with pink salt. Add garlic, curry, coriander, and chili-garlic sauce, and let cook a few more minutes. Add cashews, carrots, peas, raisins, rice, broth, pineapple, and tofu. Cook until heated through and adjust salt to taste. Serve the rice or quinoa like they do in Thai- land—in the pineapple shell!

Raw Joy, Jackie

Happy National Cherry Month!

Cherries are one of my very favorite fruits. In fact, I anxiously await the harvest of the sweet fruits every May. Not only are cherries exceptionally delicious, but both sweet and sour cherries are good for you too.

One cup of fresh, pitted sour cherries provides:

  • 40% of the daily value (DV) for vitamin A (as beta carotene), necessary for healthy vision, immune strength, and the integrity of skin and mucous membranes
  • 26% of the DV for vitamin C
  • 2 grams of fiber
  • 77 calories

One cup of fresh, pitted sweet cherries provides:

  • 18% of the DV for vitamin C, which aids immune function and is needed for connective tissue health
  • 10% of the DV for potassium, an electrolyte that maintains fluid balance in cells and is critical to a healthy heart
  • 3 grams of fiber, which is necessary for normal elimination and helps reduce the risk of heart disease
  • 97 calories

Another rarer variety of cherry is the acerola cherry, grown in Texas and Florida. Juice Plus+ uses acerola cherries in Juice Plus+ Orchard Blend because of its phenomenal vitamin C content. A single cherry provides 134% of the DV!

Ready to get mixing with cherries? Here’s a tasty smoothie recipe, using frozen cherries and my favorite Vegan Protein shake mix!

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Chocolate-Covered Cherry Smoothie

Creates 1 serving

Ingredients

Instructions

Blend and enjoy!

 

Do you have a favorite cherry shake recipe? Share in the comments below!

Live a Juicy Life, Jackie

Any Day Juice Love

To an avid juicer like myself the benefits of juicing fresh fruits and vegetables seem endless – it is convenient, nutritious, great for the immune system, helps to detox, and on it goes… All of the above are true. For me, however, first and foremost the intense smells, flavors, and colors of the vegetables and fruits I juice connect me with all Nature’s goodness has to offer, and allow me to feel connected mind, body and spirit.  I love the taste and smell of fresh cut ginger and its vibrant yellow color. I love the unique aroma of freshly cut flat parsley. And the intense flavor of freshly pressed, picked from the Tower Garden kale. I love the bright orange of the freshly pressed turmeric. Or the sound of a stem of celery snapping, announces its freshness and vigor. And the sweet-sour note and promise of health a fresh cut ruby red grapefruit carries.

Yet it is specifically the unique and intense colors of many fruits and vegetables that announce their healing and nutritional properties. Watermelon and Red Grapefruit get their red pinkish color from a uniquely high concentration of the phytochemical lycopene, known for its strong anti-inflammatory and antioxidant characteristics. Red Beets’ betalain antioxidant pigments give them their red color and are a powerful and relatively unique antioxidant that helps to improve cardiovascular health and lower blood pressure. Red Apples have a high concentration of anthocyanin, key to lowering blood sugar.

Kale, Spinach, Parsley, dandelion are some of the healthiest vegetables and herbs around. Their high levels of chlorophyll are responsible for their bright, full green color. They are powerhouses of concentrated vitamins, minerals, and a whole spectrum of phytonutrients – all essential to a healthy body.  Unbeknownst to many, one cup of raw kale contains more and often multiples of 100% of the daily recommended value of Vitamin C, Vitamin A and Vitamin K.

As these fruits and vegetables are allowed to ripen to maturity, their nutritional content increases and their flavors intensify. Government health bodies now recommend to eat at least 9-13 servings or more of fruits and vegetables every day to increase health, improve longevity and prevent disease. By eating fruits and vegetables from a variety of color groups, we benefit from the unique array of phytochemicals, essential vitamins, minerals, and fiber that each color group has to offer. Think of eating the rainbow!!

While it may be difficult to eat 9 to 13 servings of fresh fruit and vegetables everyday, juicing can help significantly. I do know that not all can or will juice and that’s okay too. There are simpler ways to getting the good stuff and a bit more affordable too. It’s important to recognize that we all need to bridge the gap between what we do eat and what we should be eating.

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When juicing, I recommend the following:

  • Use organic vegetables and fruit when possible (meta studies have shown that their antioxidant and nutritional content is 2 to 3 times higher than in their conventional counterparts).
  • Either use a slow juicer to press most nutrients from the fruits and vegetables as well as some amount of fiber. Alternatively use a blender if you wish all the fiber to be in your juice smoothie.
  • Add some lemon to delay oxidation (fiber will help as well).
  • Be adventurous, creative, have fun, and go with colors that speak to you. Somehow, I have found that my body knows what (color) it needs. Remember that in the end, you have to like your juice to drink it.
  • Be mindful when you drink your juice – take a moment to taste its bounty!
  • When buying juices, try to buy local and organic if you can, as it will always be fresher and healthier. Juices made from concentrate and that are heat pasteurized will have most of their naturally occurring nutrients destroyed in the process.

Live a Juicy Life, Jackie

PLANTASTIC PLANT-BASED MEAL PLAN

There are no two ways about it — when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.

Plan for Friday to be a big shopping day and Sunday a prepping/cooking day. I’ve organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you’ll spend less time cooking throughout the week.

Whether you’re a seasoned vegan or a confirmed omnivore, this week’s worth of plant-centric meals and snacks will delight and satisfy. From Spicy Tofu Chili to Stuffed shiitake Mushroom Burgers, these recipes celebrate versatile vegetables beyond the salad bowl! Each day offers meals, snacks and a few desserts plus I give detailed prep tips and re-use leftovers when possible to make it that much easier to eat healthfully all week!

Ready to get prepping/cooking and eating? Check out the overview below.

  • Prep Ahead Tip: Vegetables can be chopped ahead of time and stored in an air-tight container for up to 3 days until ready to use.
  • Up to 3 days of Juicing ingredients can be chopped, bagged and stored ready to use.
  • Pre-pack 7 smoothie bags to store in freezer to quickly dump, blend and pour for quick grab and go ease. (my kiddos do this)
  • Cook all of your grains, proteins and hardboiled eggs while you chop the veggies.
  • Vegan/Gluten-free Substitutions: Use gluten-free flour tortillas or Non-Gmo corn tortillas to make a recipe gluten-free. Use vegan store-bought grated cheese to make the recipe vegan.
  • Soak any nuts needed for the next 3 days to use in recipes calling for nut pates’ like cauliflower walnut meat tacos or neat balls oh and this delicious nutmeat loaf.
  • Clean out the fridge of leftover fruits and blend into a smoothie to make homemade fruit leather or popsicles. (add chia seeds to help thicken)

Hungry Yet? Look no further than these recipes built on my Core Four of Healthy Eating and supporting your unique Bio-Individuality. So simple. So good.

Live a Juicy Life, Jackie

 

Crocktober means FALL!!

Hey!!! The air is crisp, the leaves are changing, the days are shorter, and the nights are cool. It’s the perfect time for a hardy, but healthy, meal. What’s not to love about our crockpots?

Eating clean doesn’t have to be boring or challenging!

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Ingredients

  • 2 tablespoons olive oil.
  • 1 large white onion sliced.
  • 2 (15 ounce) cans cannellini beans (dont’t drain)
  • 1 can butter beans (don’t drain)
  • 4 cups vegetable broth
  • 2 cups water
  • 2 cups kale, torn into 1” pieces. Leave stems on, packed full of nutrients in those trunks.
  • Pink Salt and freshly ground black pepper
  • 2 tablespoons Herbs de Provence Seasonings
  • 2 tablespoons Italian Seasonings

Directions

Just dump it all in and add the seasonings to the top, stir to mix the flavors. Cook on high for 2-3 hours then serve and enjoy.

For more where these came from, subscribe and you’ll be added to the FB event page where you will find a plethora of Fall goodness.

InRAWJoy, Jackie

The Swamp Monster Breakfast Smoothie (Great Post-Workout Recovery!)

Prep Time: 10 minutes

Cook Time: 3 minutes

Yield: 1-2 servings (depending on how much liquid you added) The Swamp Monster Smoothie is a great way to start your day after a hard workout! This recipe is just a template – feel free to add/subtract ingredients to make it even more awesome!

Base ingredients:

  • 1 big leaf kale, thick stem removed (or 1/2 cup packed fresh spinach)
  • 1 carrot, peeled
  • 1/2 inch piece ginger root
  • 1/4 avocado
  • 4 Tbsp rolled oats
  • 1 Tbsp nut butter (I use my homemade almond or cashew butter)
  • 1 Tbsp raisins
  • 4 dates (or another 1 Tbsp raisins –but it might come out too sweet)
  • 1 tsp chia seeds
  • 1 tsp ground flax seed
  • 1 packet of Juice Plus Vanilla Complete 
  • 4-5 frozen strawberries
  • 1/2 cup almond milk
  • 1/4 cup or more coconut water (or 1 small cucumber)
  • dash of cinnamon

Optional ingredients for an even healthier smoothie:

  • 1/2 tsp light miso paste
  • 1/4 to 1/2 tsp wheatgrass
  • 1/4 to 1/2 tsp spirulina
  • 1-2 Tbsp dark cocoa powder
  • Up to 1/2 cup other kinds of frozen fruit or berries (I like blueberries)

Instructions

  1. Add all of the base ingredients and whatever you’re using from the optional list to a high-powered blender (see note below).
  2. Blend everything together until smooth, 2-3 min depending on your blender, stopping halfway to check on the flavor. At this stage, you can add more of any ingredient to your taste (add more raisins/prunes to make it sweeter). If it’s too thick, add more almond milk/water.
  3. Once it’s smooth, pour into a glass and enjoy!

 Notes

If using a regular blender (other than a high speed blender like Vitamix or Blendtec), stop blending often and scrape down the sides to ensure even blending.

Raw Joy, Jackie

10 Fast and Simple Plant-Based Meal Ideas in under 20 minutes

Ask just about anyone what keeps them from switching to a plant-based/vegan/healthier diet, and one of the most common answers (besides ‘I love my cheese/bacon too much’) is likely going to be, ‘I just don’t have the time to make those elaborate meals’.

Okay, I understand that making a fresh, wholesome plant-based dinner every night sounds like too much work, especially if your schedule runs crazy, you work long hours, you’ve got kids, etc.

So today I’ve made a list of 10 meal ideas that will show you how to have a quick and healthy homemade meal even when you’re pressed for time. Nothing fancy or complicated, just 10 meals that’ll keep you from making a bad decision even when all else fails.

Staying on track with your plant-based diet has never been easier – after all, where there is a will, there is a way, right?

10 Fast and Simple Plant-Based Meals to Save the Day

1. Chickpeas + [BBQ sauce/teriyaki/salsa] + rice. A quick and easy meal that’s full of flavor, and provides a complete protein: toss some home-cooked or canned chickpeas with some flavorful vegan sauce (make sure to read the label to avoid junk), and serve it on a bed of rice (use quick-cooking microwaveable rice if pressed for time). Got 30 minutes? Make it a little fancier by baking the chickpeas like I do in my BBQ Chickpeas and Rice recipe.

2. Green salad on a bed of cooked grains. Use any fresh salad veggies you have on hand, and serve them over a cooked grain of choice – barley, rice, quinoa, millet, etc. You can either use the quick-cooking varieties (stock up in advance), or make a large pot of grains once a week and use it as you go. Don’t do grains? Mix in some quick-roasted potatoes, like I do in my Warm Potato Salad recipe.

3. Hummus and veggies in a wrap. This is my go-to combo for lunch and sometimes dinner: spread a tortilla with hummus, throw in any available vegetables (I love kale, red onions, carrots, tomatoes and olives), squeeze a bit of lemon juice over the mix, and wrap up burrito-style. Healthy, tasty, never fails.

4. Quick stir-fry. Microwave a bag of mixed frozen vegetables, toss in teriyaki sauce or a combo of equal parts of soy sauce and brown sugar, and serve over a grain of choice. Want more protein? Add some edamame or other beans to the veggie mix.

5. Loaded baked potato. Rinse a medium-sized potato, microwave it for 3 minutes, cut it open with a fork along the top (be careful not to burn yourself with the escaping steam!). Top with any veggies/beans/sauces that you have on hand – I like the Southwestern combo of black beans, salsa, and some sliced avocado. If you have more time, you can wrap the raw potato in tin foil and bake it in the oven for 45 min to an hour instead of microwaving.

6. Quick pita pizza. Spread marinara sauce/hummus on a pita, top with any vegetables available (onions, peppers, spinach, olives, sundried tomatoes work great), add some tofu/tempeh/seitan/vegan sausage if you have them. Got some vegan cheese? Throw it on too! Bake at 350°F for 5-10 min.

7. Veggie tacos. Warm up a few small tortillas in the microwave between two sheets of moist paper towels. Rinse and drain any canned beans of choice, season with cumin and chili powder. Assemble the tacos by putting some beans onto the tortilla and topping with salsa/sliced avocado/lettuce, etc.

8. No-cheese quesadillas. Spread some mashed sweet potato on a large tortilla (you can microwave the sweet potato for 3 min to cook it quickly), add peppers/onions/any kind of beans, etc. to one half of the tortilla and cover with the other half. Grill on a large dry skillet for 2-3 min per side, cut into wedges, and serve. Alternatively, see my recipe for Veggie-Loaded Quesadillas where I use refried beans and hummus instead of sweet potato.

9. Nut butter and banana/jelly sandwich. I love the classic Elvis (PB&B) sandwich every now and again that I usually make with my homemade nut butter. A cashew or almond butter sandwich with jelly or bananas is always a better choice than greasy fast food.

10. Green smoothie. Ain’t nothing wrong with a smoothie for breakfast, lunch, or dinner! The smoothie doesn’t have to be green in color – ‘green’ stands for ‘made with vegetables and fruits’. Most green veggies work fine in smoothies (except lettuce – some people find it weird-tasting when blended). To make the smoothie more filling, add rolled oats, nut butter, seeds, nuts, etc. – see my Swamp Monster Smoothie recipe for more tips.

I hope that this list will make it easier for you to stay on track with eating healthy! The naysayers now have one less reason to say ‘no’ to going vegan…

By the way, if you have any quick plant-based meal ideas that I didn’t bring up here, please let us all know in the comments!

Raw Joy, Jackie

Complete Quinoa Pancakes

Who said pancakes can’t be healthy and energize your morning? This healthy pancake recipe with Juice Plus+ Complete and quinoa will fill you up with nutrition and last you until lunch! In addition to the protein kick from the quinoa, this recipe gives a boost of whole food based nutrition from our gluten-free Juice Plus+ Complete French Vanilla mix. Customize the recipe with your favorite fruits and share your tasty topping choices in the comments below!

Here’s what you’ll need:

  • 3/4 cup of cup white quinoa, uncooked
  • 1/8 cup of oatmeal
  • 1/8 cup of baking powder
  • 3 tablespoons maple syrup
  • ½ teaspoon salt
  • 3 eggs
  • 1 tablespoon butter
  • 1 cup of milk
  • Rind from one lemon
  • 1 scoop Juice Plus+ Complete French Vanilla

Recipe:

  • Rinse the quinoa with cold water and cook the quinoa for 12 minutes
  • Mix all ingredients in a blender until smooth
  • Grease a small frying pan with little coconut oil and cook each pancake
  • Add your favorite fruits on top!


Can’t get enough of Juice Plus+ Complete recipes? Check out our recipe for a breakfast bowl featuring banana, berries and dates!

JOYFULLY RAW, JACKIE