How To Shake The Salt Habit

June 22, 2016

Here are 7 fabulous ways to bring extraordinary flavor to your meals without using salt.

5 Fabulous Ways to get Plant Based Protein

June 15, 2016

Whenever people hear that I eat a plant based diet, the first questions they always ask is, “How do you get your protein?” In this video I count 5 fabulous and delicious way to get plant based protein, with a sweet surprise at the end of the video.

Please let me know how you get your plant based protein in the comments below. I’d love to hear from you!

The 5 Habits for Extreme Happiness

June 8, 2016


5 Habits For Extreme Happiness

 

Have you ever wondered what you could do to bring about a higher level of contentment, dare I say, happiness, to your life? So have I.  I was in a deep funk 2 years ago and decided to do something about it. Permanently. This is what I discovered.

  1. Gratitude

When you are consistently, extremely grateful, I mean practicing gratitude like it’s an Olympic, extreme sport, going all out, you have no choice but to experience happiness. When you are walking anywhere, in the house, on the street in your office, take a moment to realize that you are walking above the ground, not buried below it. I started to do this after I turned 50 when I became more aware of my mortality, realizing for the first time that this life will not last forever, I am so, so grateful I am still here. I get to still do what I want to do and make a difference in some small way every day. That makes me feel really grateful.

 

  1. Challenge

Try to do something you’ve never done before, get really frustrated because it’s new and then figure it out. Gratitude beyond your wildest dreams. Last week I was implementing a new marketing system for my business with a platform I had never used before. It was not intuitive at all and I was emailing customer support every five minutes. I was frustrated, crying, ready to give up, lamenting at how stupid I am, and then after 2 days. Bam. After my thousandth email to customer support and a Facebook support group keeping me from taking my own life, I figured the damn thing out. I can’t tell you what a sense of gratitude I felt. Relief, gratitude, an exhilaration that I can only compare to what it might feel like to win the lottery. It was a real high and it lasted many days. That sense of accomplishment and gratitude for figuring out something that seemed impossible.

 

  1. Random Act of Kindness

I’ve noticed that when I give a gift to someone for no special reason that they don’t expect, it brings me so much joy. Much more than if I were the recipient of the gift. That’s why Oprah used to give away cars and other small items on her show. Because she said she felt so happy making other people so happy. It works. And even if the person you give something to doesn’t express appreciation, you will still feel a sense of contentment knowing that you did something kind for someone with no expectation for something in return. Even a thank you.

 

  1. Meditate

I used to not be able to meditate. Could not sit there for even five minutes just breathing. It was torture. Then someone introduced me to Deepak Chopra and Oprah 21—day meditations. This changed my life. I sear to God. The way these two guide you through a meditation makes it so easy. And what they say blows you away. It turned around a decades old mild depression for me into a long lasting uplifting of spirit that I did not think was possible for me.

 

  1. Exercise

By this I don’t mean going to the gym and running on the treadmill for 2 hours, although if that makes you happy by all means. I mean do something with movement that exhilarates you. For me, that is ballroom dancing. I denied myself this pleasure for so long because it is an expensive hobby to do on a regular basis. But when I realized I was denying myself something that was part of me. I said “What am I waiting for? Until I can’t do it and then regret not doing it?” So I signed up at a place near my house and it’s the highlight of my week. So what does that for you? Yoga? Playing tennis? Taking a hike? Whatever it is, and you know what it is for you, do it. It totally rewires your brain to new circuitry of happiness.

 

So if you want to incorporate these habits into your daily routine over a span of 21 days in a row, they will become easier to do and you will automatically experience a heighted and happier way of being.

 

And please remember to live insatiably, forgive lavishly and love ferociously…especially yourself.

 

 

 

Roasted Carrot and Sweet Potato Hummus

June 1, 2016

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Since my son has a severe sesame allergy, conventional or store-bought hummus is not an option for me. So I figured out a way to make the most flavorful and spiced up hummus I could muster, and believe me it cuts the mustard big time. So here’s the recipe, and I encourage you to experiment with your own spices and vegetables that will make it even more unique and that would make any pita proud.

ROASTED CARROT AND SWEET POTATO HUMMUS
By Debbie Adler

Serves 4 – 6

Must Have
1 pound carrots, chopped into 1-inch chunks
1 sweet potato, chopped into 1-inch chunks
2 cloves of garlic, minced
1 (15 oz.) can chickpeas
3 tablespoons sunflower seed butter
2 tablespoons fresh lemon juice
1/4 cup water
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground coriander
1/4 teaspoon ground cayenne

Must Do
Preheat the oven to 400°F.
Toss the chopped carrots and sweet potato and spread evenly on a parchment lined cookie sheet.
Roast in the oven until the carrots are tender and lightly browned, 18 to 20 minutes.
In the bowl of a food processor, combine the roasted carrots, sweet potato, garlic, chickpeas, sunflower seed butter, lemon juice, water and all of the spices.
With the motor running drizzle in the remaining 3 tablespoons of grapeseed oil.
Serve immediately with pita chips, tortilla chips or on a sandwich.

How to Reduce Your Risk of Breast Cancer By 90%

May 26, 2016

 

 

I recently came across a study in the International Journal of Cancer, that found that eating mushrooms, at least 1/3 of an ounce of cooked mushrooms every day, reduces your risk for developing breast cancer by 64%. And it further stated that combining mushrooms with drinking green tea reduces your risk by almost 90%.

That is a very impressive statistic. I thought, mmn, I wonder WHICH mushroom gives the greatest preventative benefit. There must be a hierarchy of fungi.  I turned to the The Journal of Nutrition for the answer and it turns out that white button mushrooms are the ones you should be eating. They have the greatest prophylactic benefit.

So I ran to the kitchen and created this recipe incorporating both these ingredients into a simple and delicious ragu. I hope you enjoy it and live a long and healthy life.

 

Mushroom Herb Ragu

Must Have

Ragu

1 medium yellow onion, chopped

½ cup coconut aminos

3 garlic cloves, minced

3 cups roughly chopped mixed mushrooms, (cremini, white button, oyster, shiitake)

2 tablespoons fresh rosemary, chopped

1 teaspoon freshly ground black pepper

¼ teaspoon fine sea salt

2 tablespoons tapioca flour

1½ cups green tea (I use Genmaicha or Matcha)

¼ cup coconut milk

1 tablespoons Grade B maple syrup

8 fresh basil leaves, finely sliced

 

Must Do

Heat the onions in a medium sauté pan over medium heat and stir until fragrant, about 1 minute.

Add the coconut aminos, garlic, mushrooms, rosemary, pepper and salt stir until the mushrooms are tender, about 8 minutes.

Add the tapioca flour to 2 tablespoons of room temperature green tea. Whisk together until a paste forms.

Add the tapioca mixture and remaining green tea to the sauté pan and stir vigorously to combine. Add the coconut milk and maple syrup and simmer for about a half hour, until the sauce thickens.

Take the pan off the stove and add the basil leaves. Serve warm over rice, kasha, quinoa or gluten-free noodles.

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Serving size: 1 cup CALORIES 60; TOTAL FAT 0.5g; PROTEIN 2.9g; CHOLESTEROL 0.0g; SODIUM 180mg; FIBER 4.3g; SUGARS 4.1g; TOTAL CARBOHYDRATE 13.8g

Plant-Based, Allergy-free, Sugar-Free Reese’s PB Cups

May 18, 2016

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I’ve been craving candy a lot lately and it’s been because of stress. The stress of having to wrap up my second cookbook, the pulling of teeth to get my son to read every night, the standing over the stove to make three meals a day and pack a lunchbox, the deadlines of making cupcakes on demand – you get the picture.

So the craving has been going on for several months now, and I finally decided to do something about it. As soon as I clicked ‘send’ two days ago, and my cookbook was in my editor’s e-mail box, I got down to business.

I have been longing for the peanut butter and chocolate combo candy, but can’t do the pb anymore due to my son’s severe food allergies. So, of course, the next best thing is sunflower seed butter. I figured the easiest way to do the chocolate was to just melt some. I’m in agreement with myself that this was the best decision I ever made since yesterday. Here’s the recipe, my friends. If there’s another candy bar that you’re hankering for a recreation of, please let me know in the comments below, and I’ll get right to it and post it next week.

SWEET DEBBIE’S SUNFLOWER BUTTER CUPS
By Debbie Adler

Makes 12 buttercups

Must Have
12 ounces sugar-free/dairy-free chocolate chips (I use Lily’s brand)
½ cup sunflower seed butter

Must Do
Line a 12-cup standard cupcake tin with paper baking cups.
Place the chocolate chips in a microwave safe bowl and heat them, 30 seconds at a time, until they melt.
Pour the melted chocolate, about 2 tablespoons, into each cup.
Spoon about 1 tablespoon of the sunflower seed butter on top of the chocolate.
Pour the remaining melted chocolate on top of the sunflower seed butter, dividing it evenly.
Place the cupcake tin in the fridge for 20 minutes and enjoy!
Keep in an airtight container in the fridge or freezer for up to 3 months.

Serving size: 1 cup CALORIES 150; TOTAL FAT 7.5g; PROTEIN 5.1g; CHOLESTEROL 0.0g; SODIUM 50mg; FIBER 3.0g; SUGARS 5.7g; TOTAL CARBOHYDRATE 18.3g

Dark Chocolate Covered Cherry Granola Bars

May 11, 2016

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We’re in the midst of cherry season, which lasts as long as the blink of an eye it seems, and I’m taking full advantage. I’m hoarding them like nobody’s business at each organic vendor I can find at the farmer’s market every Sunday. It takes such a long time to pick the ones I want, dark, of course, so I stand there with all the other pickers just nit picking away with a competitive arrogance that I’m surprised to find at such a communal place. It’s not pretty. But people like their food the way they like it and will get it no matter what it takes.

I can’t complain too much since I did get a few bushels full of really gorgeous dark cherries. Way too much in fact to just pop them in my mouth like candy which is so much fun. I decided to bake up some granola bars with them inside and add some chocolate which adds a slight reminiscence of those dark chocolate covered cherries I used to eat.

So here is the recipe, which is very simple and delicious and has numerous life-enhancing benefits that you will enjoy immensely.

DARK CHOCOLATE COVERED CHERRY GRANOLA BARS

By Debbie Adler

Must Have
1¾ cups gluten-free oats
⅓ cup all-purpose gluten-free flour
⅓ cup hemp seeds
¼ cup raw pumpkin seeds/roughly chopped
2 tablespoons cacao powder
1 tablespoon goji powder
⅜ teaspoon guar gum
¼ teaspoon fine sea salt
6 tablespoons coconut oil
6 tablespoons coconut nectar (I use Coconut Secret brand)
2 tablespoons cherries, pitted and roughly chopped

Topping
4 ounces sugar-free dark chocolate chips (I use Lily’s brand)

Must Do
Preheat oven to 325°F. Line an 8 x 8-inch square baking pan with parchment paper, with a little extra over the sides.
Mix together the oats, flour, hemp seeds, pumpkin seeds, cacao powder, guar gum and salt in a large bowl.
Microwave the coconut oil and coconut nectar in a measuring cup for 20 seconds and stir to combine. Pour the coconut oil mixture into the oat mixture. Fold in the cherries.
Spoon the batter into the prepared pan and smooth it into the corners and on top with a wet baking spatula to cover the pan evenly.
Bake for 24 to 25 minutes, or until the oats are a light golden brown. Rotate the pan from front to back halfway through baking.
Remove the pan from the oven to a wire rack and let sit for about 15 minutes before putting in the freezer for at least 1 hour.
Transfer the parchment paper to a cutting board and cut into 16 bars.
For the topping, melt the chocolate chips in a microwave safe bowl, 30 seconds at a time until the chips are liquid. Drizzle the chocolate over the granule bars and set them on parchment paper. Put them in the freezer to firm up.
Wrap each bar individually in parchment paper or bakery tissue paper, place in seal-able plastic bag and keep frozen until ready to pack or eat.

Nutrition Information Per Serving (1 bar): 100 calories, 6 g total fat, 0.0 mg cholesterol, 19 g carbohydrates, 40 mg sodium, 2 g fiber, 2 g protein, 5 g sugars

Guacamole Rolls for Cinco de Mayo

May 4, 2016

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Guacamole Rolls
By Debbie Adler

Makes 12 rolls

If Jefferson Starship built their city on rock and roll, just think about how much more
they could have accomplished if they’d had the good sense to put it together
with guac and roll. With a metropolis full of essential nutrients, phytochemicals
and vitamins such as A, B, C, E and K, as well as copper, iron, phosphorous,
potassium, folate, lutein and magnesium, avocado provides the building blocks
for one helluva healthy superstructure. So please don’t let the life-enhancing
monosaturated fat count scare you away from this misunderstood fruit. Avocado
is a great foundation for any salad, dip, chip and bread roll. And Cinco de Mayo
is the perfect excuse to make them.

Must Have
Coarse-grind cornmeal,
for dusting the muffin tin
1¼ cups warm water (about 110°F)
2¼ teaspoons active dry yeast
1 tablespoon coconut nectar
1 cup sorghum flour
1 cup light buckwheat flour
1 cup tapioca flour
4 teaspoons dried minced onion
2 teaspoons fine sea salt
½ teaspoon garlic powder
½ teaspoon baking soda
½ teaspoon ground cumin
½ teaspoon xanthan gum
2 tablespoons smoothly mashed avocado
2 tablespoons ground chia seeds
(use a coffee grinder)

Must Do
1. Preheat oven to 200°F and then turn
it off. Dust the wells of a standard 12-cup
muffin tin with the cornmeal.
2. Combine the warm water and yeast in a
2-cup measuring cup. Add the coconut nectar
and stir to combine. Let the yeast mixture sit
for about 8 minutes, or until foamy.
3. Whisk together the two flours, minced
onion, salt, garlic powder, baking soda, cumin
and xanthan gum in a large bowl. Make a
well in the middle.
4. Add the yeast mixture, mashed avocado
and chia seeds and stir to combine.
5. Take about 3 tablespoons of the dough,
shape it into a ball, and place it into a well
of the prepared muffin tin. Repeat until you
have used up all the dough.
6. Cover the muffin tin with a clean dish
towel, place it in the oven for 1 hour and
allow the dough balls to rise.
7. Remove the dish towel and let the
dough balls continue to rise in the oven
while it preheats to 425°F.
8. Bake the rolls for 25 to 27 minutes,
or until they are golden brown and sound
hollow when tapped on the bottom.

Espress Yo’self Brownies

April 27, 2016

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I truly believe it is imperative that each of us be able to express our true and authentic selves and not crumble like a cookie under the clutter of other people’s expectations. That would be doing a disservice to the being you were born to be. So with these brownies I express my true love of everything espresso bean and mix it with a pinch of cacao so you become your true hyper self. I like to undercook my brownies just a tad and then freeze them so that they taste like fudge. And they are so immensely decadent this way that they are best without getting dressed with frosting.

Espress Yo’self Brownies
By Debbie Adler

Makes 9 brownies

Must Have
Brownie
1¼ cups all-purpose gluten-free flour
½ cup cacao powder
2 tablespoons espresso powder
¼ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon guar gum
¼ teaspoon fine sea salt
⅓ cup coconut nectar
¼ cup applesauce
1 teaspoon vanilla extract
¼ teaspoon stevia powder
½ cup room temperature espresso or strong coffee

Must Do
Preheat the oven to 325° F. Line an 8 x 8-inch square pan with parchment paper.
Whisk together the flour, cacao, baking powder, baking soda, guar gum and salt in a large bowl. Make a well in the middle.
Add the coconut nectar, applesauce, vanilla and stevia and stir to combine.
Add the espresso and stir until the liquid is absorbed and the batter is smooth.
Pour the batter into prepared tin and bake until the batter starts to pull away from the sides of the pan or when a toothpick inserted in the center comes out with just a few crumbs attached, about 10 minutes. Rotate the tin from font to back after 7 minutes of baking.
Transfer the pan from the oven to a wire rack and let sit for about 15 minutes before cutting into 9 squares.
Keep in an airtight container for 3 days or individually wrap and freeze for up to 3 months.

Serving size: 1 brownie CALORIES 90; TOTAL FAT 0.7g; PROTEIN 2.0g; CHOLESTEROL 0.0g; SODIUM 30mg; FIBER 2.3g; SUGARS 5.0g; TOTAL CARBOHYDRATE 18.5g

Green Radiance Smoothie

April 20, 2016

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There is something magical about putting all the nutrients you need for the day into one jam-packed delicious smoothie and being ably to add some chocolate just for good measure. Smoothies have been my savior for some time now, in an effort to get my son some required nutrition since his severe food allergies restrict the variety of foods he can eat.

After I give my son the basic smoothie, I add some more sophisticated accents for myself such as grated ginger, black pepper and curry powder. The turmeric in the curry powder has anti-inflammatory properties that helps reduce the chances of any inconvenient diseases cropping up and the black pepper help your body absorb the turmeric. Who knew, right?

The curry part of the curry powder gives the smoothie a spicy kick which I absolutely love. Ginger helps in digestion and also has anti-inflammatory properties. Inflammation in the body causes us to get sick, so you definitely want to de-inflame as much as possible.

I discovered that if I want to have my smoothie on-the-go, the best place to put it is in a mason jar that has a lock lid. So here is the recipe and you can add or subtract according to your tastes. Have fun and be healthy!

Green Radiance Smoothie
By Debbie Adler

Must Have
1 cup frozen mango chunks
1 frozen banana, sliced
2 frozen Medjool dates, pitted
1/3 cup hemp seeds
1 capsule probiotic supplement (I use Jarro-Dophilus. Just open the capsule and pour the powder in)
2 cups baby spinach
2 tablespoons Grade B maple syrup
2 tablespoons freshly squeezed lemon juice
3 teaspoons grated ginger
1/2 teaspoon curry powder
1/2 teaspoon freshly ground black pepper

Toppings
Blueberries
Raspberries
Sugar-free Dark Chocolate

Must Do
Add the mango, banana, dates, hemps seeds, probiotic powder, spinach, ginger, curry powder and black pepper to a high-speed blender. Process until the smoothie is smooth, about 1 minute.
Add whatever toppings your desire and you’re good to go!