Spicy Crunchy Roasted Chickpeas

Crunchy, salty, and packed with protein, chickpeas are the perfect snack. Just one cup of chickpeas has 39 grams of protein! I can eat a whole batch of spicy chickpeas in one sitting, so the recipe below is two servings worth. This recipe is SO simple! All you have to do is season the chickpeas with spices and olive oil, toss them, and roast them!

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Ingredients

-2 (15 oz) cans chickpeas (garbanzo beans), thoroughly rinse and drain

-2 tablespoons EVOO

-1 teaspoon cumin

-1 teaspoon chili powder

-1/2 teaspoon cayenne pepper

-1/2 teaspoon sea salt

Instructions

1. Heat oven to 400 degrees F.  Place rack in the middle of the oven.

2. Put chickpeas in a bowl with all spices and olive oil.  Evenly coat the chickpeas, then place on a lined cookie sheet.  Roast in the oven for 40 minutes or longer depending on how crispy you prefer you want them.

5 Healthy Breakfast Recipes Your Kids Will Love!

breakfastIt’s so important to have a nutritious breakfast.  You want your kids to start the morning with something that’ll fuel them for a large portion of their day.  I believe superfoods, protein, complex carbohydrates, healthy fats, vitamins, and fiber are all vital for energy, sharp focus, growth, a strong immune system, vibrant skin, and healthy digestion.

BEWARE

Steer clear of sugary breakfast foods and beware of misleading labels.  Sugar is addictive and horrible for your health, so power your kids with something nutritious in the morning instead! Juice also has a lot of sugar in it and lacks the fiber that fruit provides. Your kids may show symptoms of an intolerance too (milk is a common one), so for a morning beverage, try a healthy smoothie or fruit-infused waters. Lemon, cucumber, berries…any combination that tastes good in your water. I keep a large container of infused water in my fridge so it’s convenient at any time.  If you have fizzy water you can add fruit to that too.

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EAT THIS

Here are five breakfast recipes that will taste like a treat!

  • chia seed pudding – Chia seeds are packed with protein, omega-3s, fiber, calcium, and antioxidants. When the chia seeds expand in liquid they become gelatinous, and that actually helps cleanse your digestive system. I love chia seed pudding too because there are so many ways to have it! Chocolate, strawberry, almond, coconut, etc… If your kids are up for trying this I think they might like it!
  • banana peanut butter open face sandwich  Bananas are great. They offer fiber, a ton of potassium, and lots of vitamins. They sustain blood sugar and boost energy. Add some peanut butter and nuts on top for protein, healthy fat, and fiber among other vitamins which will all naturally provide energy for longer periods of time without a huge crash like you get after eating sugar.
  • Bacon, Eggs, and Apple Slices – Believe it or not, if you buy quality bacon and pastured eggs and you add some apple, you got a well balanced meal. There are so many ways to quickly make eggs. If you can get your kid to do a scramble one day and add some vegetables that would be awesome! Look for nitrate free, or uncured, bacon. It doesn’t have added chemicals. This meal will give your kid protein and fiber, and if you cook the eggs in a healthier oil like extra virgin olive oil or a little quality organic butter, then your kid will also get brain-fueling, healthy fat. I recommend using one egg yolk for every two egg whites. The whites have all the protein, and the yolk contains the healthy fat.
  • french toast with berries – French toast was always one of my childhood favorites. However, I remember always feeling sick after eating it (especially after drenching the toast in Aunt Jemima syrup). This recipe uses healthier substitutes like cottage cheese and almond milk, which eliminates some of the dairy that many kids are intolerant to.
  • Jessica’s superfood smoothie (serves 2) – I love starting my morning off with this energizing smoothie. It’s full of antioxidants, fiber, vitamins, protein, and omegas. I add a handful of spinach to my drink, but that’s totally optional. I blend:

1 cup unsweetened almond milk

1/2 cup organic strawberries

1 banana

1/2 cup blueberries

1/2 cup raspberries

1 tablespoon chia seeds, 1 tablespoon flaxseed, 1 tablespoon hemp seed (I eyeball it for all the seeds)

1 scoop maca powder (amazing health benefits)

2 teaspoons bee pollen (high in protein!)

1 tablespoon cacao nibs

Blend everything and enjoy this energy drink. Serve alongside some avocado toast.

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FYI- some of the seeds and maca powder can be found for a better price in the bulk bins at Whole Foods.

Reasons You Should Cook With This Cancer-Fighting, Pain-Reducing, Immune-Boosting Spice (plus recipe!)

Spices should not be neglected from your cooking, because most spices have health benefits and add amazing flavor or color to foods.  Today I want to talk about the brightly-colored spice, turmeric, which you may have tried before, especially if you’ve eaten Indian food.  Turmeric is argued to be the most effective nutritional supplement in existence, and speaking from personal experience, holy shit! This stuff works.

I started taking turmeric, or curcumin (the main active ingredient in turmeric), in supplement form last year to treat chronic wrist and hip pain. Curcumin fights inflammation and contains lots of cancer-fighting antioxidants.  Within days my pain dissipated.  Here are some other uses for the spice:

Arthritis, heartburn, irritable bowel syndrome, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, gall bladder disorders, headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual cramps, depression, Alzheimer’s, water retention, worms, kidney problems, and cancer.

Sound too good to be true?  There’s a reason this spice has been used to treat illnesses for centuries. It works! Cooking with turmeric alone may not be a high enough dosage to make a huge impact with helping any of the above issues, but you can also find turmeric in supplement form to get the full effects.

Turmeric goes very well with black pepper, especially because the black pepper enhances the effects of the curcumin. Turmeric also goes great with other spices like cumin, coriander, curry, etc.

Crispy Turmeric Tofu Tacos

Ingredients:

For the tofu…

-extra firm tofu, drained, cut into cubes (to drain, place tofu block in a colander over a bowl and place a plate with something heavy on top of the tofu for anywhere from 20 minutes- hour).

-spices: turmeric, black pepper, salt, cumin, any additional favorite spices  *turmeric stains bright yellow, so clean immediately if you spill!*

-EVOO (extra virgin olive oil)

Extras for the tacos…

-favorite beans, soaked, rinsed and cooked

-taco shells

-avocado

-raw red onion, diced

-fresh corn off the cob

-optional: cheese

Instructions:

1. Turn over to 400 degrees F.

2. After tofu has drained and is cut into cubes, toss the cubes in a bowl. Add spices (I eyeball it out, but probably about 1/4 teaspoon of each spice) and oil and coat evenly.

3. Place tofu on lined baking sheet.  Put in the oven on the bottom rack for five minutes. Flip tofu and place in oven for another five minutes, then repeat once more for a total of 15 minute cook time.

4. Put tacos together- cooked beans, raw onion, corn, tofu, and avocado on shells. Serve up and enjoy!

If you have leftover tofu, I like to do another easy dish of sushi rice, veggies, and tofu.

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For the original crispy tofu recipe, sans tacos, click here.

Other Sources: Whole Foods

All Hail Kale

kale-heartProbably five years ago or so, I don’t believe I had ever heard of kale.  It seems like the green, leafy vegetable blew up to celebrity status overnight, suddenly becoming the most talked about superfood.  This vegetable has become one of my personal favorites and with any vegetable, if you know how to prepare it right, it can be delicious.

Buying vegetables, whether it’s kale or other green vegetables like cabbage, broccoli, spinach, etc, is cost effective and leaves less of a carbon footprint.  While animal agriculture has many implications like land degradation and reduction of biodiversity, vegetables have a very low environmental impact and be grown in most climates.

Kale, because of it’s high nutrient value, is a good option to replace our society’s high meat consumption.  I’m not saying cut meat out entirely, but I think people can certainly add in more vegetables to crowd out large portions of meat.  Everybody’s body is different, but vegetables are an important part of our diet, and lots of us don’t get the correct amount of vegetable servings in our diet.  Here are some reasons kale is one of my favorite vegetables:skinny-bitch3

Anti- Inflammatory

Dark leafy greens are an important source in reducing inflammation in the body.  Vitamin A, selenium, and beta-cryptoxanthin are some of the few anti-inflammatory agents found in vegetables.

Fiber

Our ancestors had way more fiber in their diets than we do today.  Fruits and vegetables are a fantastic source of fiber, especially kale, broccoli, carrots, asparagus, Brussels sprouts, and avocado.  Fiber maintains bowel regularity and prevents the risk of health problems.

Iron 

Some people believe that it’s difficult to get healthy amounts of iron in our diet if a person doesn’t eat meat.  This simply isn’t true.  In actuality, some vegetables contain higher levels of iron than animals foods, especially vegetables like Swiss chard, soybeans, lentils, spinach, and turnip greens.

Calcium

Milk is believed by many to be the greatest source of calcium, however, vegetables have high calcium amounts that’ll keep our bodies strong.  That being said, don’t rely solely on vegetables as a source of calcium, because it’s harder for our bodies to absorb calcium from vegetables.  Kale, collards, cabbage, arugula, and bok choy are some examples of vegetables containing lots of calcium.

Healthy Fats

As I’ve written about before, getting healthy fats in our diet is very important, and there is a distinction between good and bad fat.  Omega fatty acids are necessary to our diet.  Lots of people take fish oil capsules, but kale actually contains both omega-3 fatty acids and omega-6 fatty acids.