Delicious Quinoa!

Hello, my lovelies! Spring is finally here in my part of the world, and it was sorely missed! It's been a rough winter, and I can't wait to engage in warmer weather activities and lighter foods. Last week though, I was in the mood for something heavier and comforting. I decided on a roasted veggie dish that incorporated sweet potatoes and quinoa. I can't begin to tell you how good this dish was!!

First off, let's talk about quinoa (pronounced "keen-wah"). I'm a big brown and black rice fan for my whole grain fix, but quinoa is a nutrient powerhouse! It's actually a seed (not a grain) of a vegetable that's similar to to spinach, and when cooked, it "pops" open and its appearance changes to little spiral grain-looking beady things. Like my description?  It is one of the few plant-based sources of complete proteins, which means it provides all of the essential amino acids the body needs to function. Chia seeds, amaranth, and soybeans are also some others. It also provides antioxidants by way of flavonoids, and fiber, iron, B vitamins, and essential minerals such as potassium, magnesium, iron, and zinc. Sounding good so far? It should! These all help with controlling your blood pressure & blood sugar, weight loss, and providing anti-aging and anti-cancer benefits! Read more and get additional recipe ideas here.

Quinoa is commonly available in white, red, or black varieties. Of note, when cooking, make sure you rinse the seeds under cold water and rub to remove a natural chemical called saponins. This chemical helps to protect the seed, but leaves a bitter taste if not removed by rinsing. You need to be especially mindful of this if you buy quinoa in bulk. I love how much it expands during cooking, so you don't really need a lot.

So here's the recipe for the fabulous, award winning-dish I made. Ok, maybe not so much award-winning, but it should have been. I'm just saying. I think the veggie combo I chose and the marinade flavors take it over the top. Plus it's so easy!

Nikki's Almost Spring Roasted Veggies & Quinoa

Ingredients:

2 small sweet potatoes, peeled and cut into small chunks (about 1")

1 medium onion, sliced and halved

3 large cloves garlic, crushed and chopped into medium pieces

4 oz baby portabella mushrooms, chopped

1 large carrot, chopped

9 Brussels sprouts, quartered (cut ends off)

3 Tbsp olive oil

1 tsp sea salt

1/2 tsp ground black pepper

1/2 large finger hot pepper (optional!)

1 1/2 cups of cooked quinoa, any variety (rinse, and cook according to package directions) ~> rule of thumb 2:1 ratio of liquid to quinoa, cook covered about 15 minutes

Preheat oven to 400 degrees. Line baking pan with aluminum foil.

Marinade:

3 Tbsp red wine vinegar

3 Tbsp tamari sauce (or soy sauce if you're ok with gluten)

1/4 cup of mandarin orange segments w/juice

3 green onions (light green and white parts)

2 Tbsp fresh grated ginger

2 Tbsp unrefined coconut oil (melted or softened for easy mixing)

2 Tbsp sesame oil

1 Tbsp fresh rosemary, snipped (or 1 tsp dried) if you don't have fresh on hand)

1 Tbsp fresh basil leaves (or 1 tsp dried)

How:

1. Place prepared veggies in a large bowl and toss evenly with olive oil, salt, and pepper. Pour into foil lined pan and put on middle rack in oven. Roast for about 20 minutes, making sure to check on them every 5-7 minutes and stir.

2. Meanwhile, prepare marinade .in same bowl used for veggies. Mix all ingredients together with a fork or whisk and place in refrigerator until quinoa and veggies are ready.

 Prepared veggies 

Voila! Roasted and looking oh so yummy!

3. Once quinoa is cooked and veggies are ready, remove marinade from refrigerator. Transfer both to marinade bowl and toss gently but evenly. You can add extra sea salt and/or pepper if needed.

4. Serve immediately. Get ready to enjoy some serious grub!

Quinoa with Roasted Veggies

I want you guys to all go make this TOMORROW! I'm doing a 30 day spring body cleanse that involves juicing my fruits and veggies, so I won't be able to devour this dish for a while. Do it for me? Please? Thanks! I'll share my spring cleanse with you all in a few days!

Until next time,

Love and Happiness,

Nikki

Almond (Milk) Joy

Hello my lovelies! Hope all is well and wonderful in your world.
I promised a post to show how easy it is to make your own almond milk (or any other nut milk for that matter), so here it is. It's healthier than store brought, and you can tailor it to taste however you desire. Check out my previous post on the dangers of carrageenan, which is added to many store bought dairy and non-dairy products as a thickener.
Some people choose to substitute nut milks because of lactose or casein intolerances and can't drink cow's milk. Almonds, cashews, pistachio, and hazelnuts are a few of the nuts used. Others do it for health reasons-compared to cow's milk, nut milks contain a wider variety of of vitamins and antioxidants such as vitamin E. They are also a good source of calcium, zinc, iron, and magnesium. Nut milks are also free of saturated fat, cholesterol, gluten, and casein. All of this at only about 40 calories per 8 ounce serving! Still others (like me) have dietary preferences like a vegan lifestyle, or dietary restrictions that lead them to enjoy nondairy milks. Just remember that if you have a tree nut allergy, you should avoid almond and other nut milks because they could cause a severe and dangerous allergic reaction!
So let's see how to get this good stuff made! As you can tell, almond milk is my favorite, but feel free to sub your own fave.

Step One

I soaked 1 cup of raw almonds in enough water to cover them, about 2 cups purified water, overnight. 

The next morning, to get the skin off of the almonds, I blanched them. Dip in boiling water for about 30 seconds only, then pop off the skins easily.

Step Two

Next, place almonds in blender and add purified water. The rule of thumb is a four to one ratio of water to nuts. In this case, I used 1 cup almonds and 4 cups water. You can use more or less water depending on your desired consistency when done. 

Here, you can add spices and sweetener if you'd like. For instance, vanilla extract or vanilla bean, and/or cinnamon. 1 tbsp raw honey, maple syrup, or 3-4 pitted dates can be added to blender to sweeten. If using vanilla bean, scrape the bean out of the pod and place in blender. Let sit in fridge for an hour or so in order for the flavor to infuse, then blend all ingredients for a few minutes until well blended.

Step Three

Secure cheesecloth or nut milk bag over glass container or BPA free plastic container. Do not use a regular strainer, as the holes are typically too large and parts of the almond bits may pass through. You can try a fine mesh strainer if you have one. Pour almond milk slowly, periodically stopping to squeeze the milk through the cheesecloth. This part takes about 4-5 minutes. Be patient =)

You can use the almond paste left in the cheesecloth or bag for recipes. Or spread out in baking tray, dehydrate for a few hours and place in food processor to make almond flour!

Step Four

Enjoy! You can use in smoothies, baking, cooking, on cereals, or just drink it. Store in fridge for up to 3-4 days for maximum nutritional value.

See? How easy was that? Try it and let me know how yours turned out.

Until next time,

Love & Happiness,

Nikki

Some Great Oils For Your Hair, Skin, and Body!

Hello again my lovelies!

It's been a harsh winter so far, and that sometimes equates to dull hair and skin. Using natural oils is a great way to bring back the healthy shine and glow to both! Some oils have other body benefits as well. Let's take a look.

Castor Oil

This oil is a thick, golden colored oil obtained from the seeds of the castor plant. It had been used thousands of years ago by Egyptians as a way to fight skin infections and cultivate healthy hair. Castor oil is known for its antimicrobial properties, and therefore used for athlete's foot and yeast infections. In India (and in my house growing up!), it was also used as a laxative. For your hair, castor oil has been shown to correct dryness and brittleness, and repair it by providing the necessary nutrients and vitamins to the scalp. Jamaican Black Castor Oil has been heralded by many women suffering from hair loss and thinning. The black castor oil is obtained by roasting the castor bean, which makes it darker and gives a stronger smell. It apparently works by stimulating the production of keratin, and producing shiny hair after a few months of use. Massage into scalp and wash out after 15-30 minutes. It's very thick, so remember you don't need a lot! See more here.

Coconut Oil

Coconut oil is a very popular oil, used both internally and externally. It is one of my favorite oils to use on my skin and hair, and also to cook with. There are 2 types available: refined and virgin. The refined oil is processed under less than hygienic conditions, so it must be bleached and deodorized to remove the impurities and because of this, it appears colorless and odorless. Virgin coconut oil is produced by extracting the oil from the coconut "meat" manually, resulting in a pure form of coconut oil. It retains its brown-yellowish color and scent. It is made up of 90% saturated fatty acids, most of which are lauric acid, which is regarded as healthy. I use the Spectrum organic virgin brand, or the Whole Foods 365 unrefined brand. It is solid at room temperature, so it must be warmed or rubbed in your palms for easier application to hair and skin.

When used in your hair, it provides proteins and other nutrients to increase strength and growth. It also has an antifungal effect when applied to the scalp, creating a healthy environment. Dandruff, sebhorroehic dermatitis, and other flaky scalp issues can be managed with the application of coconut oil.

For the skin, it provides great moisturization and softening due to its high mineral content. Antioxidants present also help with signs of aging of the skin, such as fine lines and sagging.

Cooking with unrefined coconut oil lends a sweet, nutty flavor to foods. It can withstand high heat temps due to its saturated fat content. Since this saturated fat is in the form of lauric acid, it is thought to raise the "good" cholesterol blood levels (HDL's), therefore being heart friendly. Moreover, research has also shown that the medium chain fatty acids found in coconut oil contributes to weight loss by being quickly broken down by the liver to provide energy and  increasing your metabolism.

 

Avocado Oil

Most women at some point or other have mashed an avocado and massaged into their hair as a conditioner. Or bought a conditioner with avocado oil in it. Why? Because avocado is a great moisturizer! If you have brittle or damaged hair from coloring, extensive heat use, or other chemicals, the nourishing amino acids and vitamins A, B6, D, and E can help restore health to your tresses. Vitamin E is an antioxidant that can protect your hair from free radicals, and as a humectant will help lock in moisture. The fatty acids will lend shine and softness. For a good hot oil treatment, mix 2 tablespoons of avocado oil with 2 tablespoons of extra virgin olive oil (increase or decrease amount depending on your hair length), heat in saucepan to a comfortable temperature and massage into clean scalp and hair. Apply a plastic cap and sit under hooded dryer or simply wrap with a warm towel for 15-20 minutes. Wash out as normal and enjoy softer, healthier hair!

As for eating, you can cook with avocado oil (at high temps up to 520!), or use in salad dressings and other dishes. It is high in monounsaturated fats, which again is heart healthy because it can improve your cholesterol counts.

Sweet Almond Oil

There are 2 types of almond oil: sweet and bitter. The bitter type is extracted from the bitter almond plant and should not be used internally or topically. Sweet almond oil is extracted from sweet almond seeds and has a ton of health and beauty benefits. Its composition has been found to be closest to the oil found in a baby's skin. I routinely use sweet almond oil on my face after cleansing at night. It's a very light oil that absorbs easily, so there's no heavy, greasy feel on my face. It's good for helping with dark circles under eyes, improving complexion and glow (thanks to its zinc content), and locking in moisture. If you have eczema, dry skin, psoriasis, or other skin inflammation, I recommend trying this oil because of its high source of vitamins A, B, & E. It is also known to help with hair breakage, excessive hair fall, and split ends. It can also be used in place of store bought leave-in conditioners to bring shine to your hair. Use with an old mascara wand and apply to lashes just as you would mascara to see longer lashes! Massage some of the warmed oil to a sore area or joint for pain relief. See a few more internal benefits here.

Marula Oil

Marula oil is hand harvested from the marula fruit found in South Africa and Madagascar. The oil is extracted from the nut inside the fruit by the local women. It is pale, golden brown color and light textured with a sweet fragrance. It boasts high levels of antioxidants (vitamins C & E, flavonoids) and amino acids that help with fighting the aging effects of the environment. Omega 6 and 9 essential fatty acids provide increased skin elasticity and hydration. Antimicrobial properties make it a good fit for those with acne blemishes and scarring. Marula oil is also said to be ideal for stretch marks, sun damaged, and dry & irritated skin. Find out more.

These statements have not been evaluated by the United States Food & Drug Administration, and are not intended to diagnose, treat, cure or prevent disease. If you are pregnant or nursing, or have any allergies to nuts, please consult your physician before trying any of these recommendations!

Some other great oils for you to research are argan, grapeseed, and black currant. What's your favorite health and beauty oil?

Until next time,

Love & Happiness!

Nikki

What The Heck Is Kombucha?

Hello again, lovelies! Hope you're staying safe and warm in this insane weather we're having across the U.S.

I wanted to confess share a love I've had for the past year or so. Kombucha. Just writing it has my taste buds jumping. For those of you who are in the know, you understand. The rest of you may thank me after this. I only say may because I know everything is not for everyone. Let's get on with it.

Kombucha is a raw, fermented tea that is naturally carbonated and loaded with probiotics (good for the gut) and B vitamins, liver detoxifying properties, antioxidants (destroys cancer causing free radicals), energy boosting properties, blood pressure reducing properties, metabolism revving properties, and more. Go here for more info. It's believed to have originated in a China, but sometimes Germany gets props also. Either way...thanks! I was hooked on first taste. This is where it may get tricky for some. It does have a kind of tangy, almost diluted vinegar-y taste, but in a good way.

  

 

GT's Kombucha Tea, 16 oz bottle $3.99-$4.99, depending on store

Which brings me to how it's made. Basically, you ferment the tea (black, green, any kind) with sugar and yeast. No worries though, the sugar is used to feed the yeast and the end product has only trace amounts of sugar in it. The yeast is provided by way of a SCOBY, which stands for Symbiotic Colony of Bacteria and Yeast. The mixture ferments from 7-31 days or so, which causes a small amount of alcohol production, usually between .5 and 3% depending on length of fermentation...so parents please take note. It costs about $4-5 for a 16 oz bottle, which prompted me to ask myself how hard can this be to make on my own? I did some research...not hard at all. It just requires some patience during the fermentation time. So I went and purchased my own SCOBY and will be making my first batch. I'll let you know how it goes!

In the end, Kombucha is not a cure-all, but it does give your body what it needs to help heal itself. I say try it. You may like it or leave it. Either way, now you know about it!


Love & Happiness,


Nikki