As always, we will begin with the foundation of this asana working from the feet and ground up. Crescent is a wonderful pose to energetically ground down and feel your connection to the Earth before transitioning into more challenging standing postures.

And speaking of Earth, this Yoga Asana photo shoot comes to you from the top of Wa’ahila Ridge in Honolulu.  Thankfully we found a flat spot after a few uphill miles to practice and play.  Hiking + Yoga = blissful exhaustion. Try taking your practice outside this week!

To begin, start in Adho Mukha Svanasana (Downward Dog). Exhale and step the left foot forward in between your hands. Root through the left foot and look down to make sure that the left knee is aligned with the left ankle. Keep the right leg strong and come onto the ball of your right foot as you press the right heel back. Come up high on the fingertips and draw the should blades down the back. Extend your sternum forward to draw more length through the spine and create space around the neck.

shoulders down the back, knee aligned with foot, strong legs!

When you feel grounded and stable, inhale and lift the torso away from the thighs and bring the hands to the hips.  Make sure that both hip points are facing forward.  Bend the back knee slightly to allow the tailbone to drop towards the Earth and the pubic bone to lift slightly. Make sure that you are not pushing the ribs out but softening them back. Begin to straighten the back leg.

hip points forward, knees strong, feet aligned!

On an inhale, sweep the arms out wide and raise them overhead palms facing each other. The ears are aligned over the shoulders, bringing the head to rest in between the biceps. Relax the jaw and the face (maybe even find a smile!). Let your gaze be soft and your breath steady.  Hold Crescent for thirty seconds to a minute, breathing deeply.

try to find a smile!

On an exhale release the arms to the ground and torso to the thigh. Press through your palms and step back into Downward Facing Dog.  Hold for a few breaths before repeating Crescent on the other side.

Anatomically, Crescent strengthens the thighs, ankles, and calves while awakening the hip flexors and groins.  Energetically, we create a stronger connection to the Earth and allow it to support us as we find balance and steadiness in our postures. Play with Crescent and remember that these seemingly uncomplicated poses are the foundation for more difficult poses you’ll find yourself in later.  Take the time now to cultivate good habits and alignment that will carry over into the more ambitious asanas.

Thanks for joining me on our Yoga journey! Come back next Monday to deconstruct another asana. See you on the mat! Namaste.

The post Yoga Asana of the Week: Crescent Pose appeared first on Vibrant Wellness Journal.

this might be the fanciest dessert I’ve ever made!

This Vegan Tiramisu is a healthy, vegan version of the classic Italian dessert. This recipe has a lot of steps, but it’s worth all the time spent, especially if you have someone(s) special you would like to impress or a fancy vegan dinner party to attend. It’s best on the first few days; after awhile it becomes a soggy mess. But when it’s good, it’s very, very good!

Here are some notes: If you don’t drink coffee, substitute an herbal coffee like Teeccino or black tea. Make the recipe in a square baking dish or tart pan; don’t use a springform pan unless you know for sure that it is watertight– you don’t want to lose all that coffee! And finally, this recipe has been on my to-do list for a long time, inspired by the recipe from the vegan blog, Seitan is my Motor.

Layer Cake

3 Tablespoons chickpea flour
½ cup hot water + 2 Tablespoons
¾ cup sugar
1 teaspoon coconut oil + 2 Tablespoons
¾ cup all-purpose flour
2 teaspoons baking powder
⅓ cup cornstarch

Crème Filling

1 cup raw cashews, soaked one hour and drained
2½ cups vanilla soy yogurt
3 Tablespoons coconut flour
1¼ cups powdered sugar
½ cup coconut oil

Coffee Mixture

1 cup strongly brewed coffee (French pressed is best)
2 Tablespoons freshly brewed espresso (or more coffee)
1 Tablespoon vanilla extract
1 Tablespoon almond extract
1-2 tablespoons unsweetened cocoa powder for garnish

1. Preheat oven to 400º. Line a 7”x11” inch baking dish with parchment paper. Lightly grease sides with oil.
2. To prepare Layer Cake: In a large bowl add chickpea flour, ½ cup hot water, sugar, and 2 Tablespoons oil. Whisk briskly. Stir in flour, baking powder, and cornstarch until combined. Pour batter into prepared pan and bake for 20-25 minutes or until golden brown on top. Let cool in pan for 15 minutes, then remove and transfer to a cooling rack to cool completely. Remove parchment paper.
3. To prepare Crème Filling: In a food processor, grind cashews until fine. Add yogurt, flour, sugar, and coconut oil and process again until smooth.
4. To prepare Coffee Mixture: In a small bowl whisk together coffee, espresso, vanilla, and almond extract.
5. When cake has fully cooled, slice cake into two layers using a serrated knife (easier if you quarter the cake first– don’t worry too much about evenness since you will be cutting it soon anyway). Place bottom layer of cake back into baking pan. Pour half of Coffee Mixture over to soak the cake. Pour half of Crème Filling onto cake and smooth out with a spatula. Sift cocoa powder on top. Cover with top cake layer, and repeat with remaining Coffee Mixture, Crème Filling and then sprinkle more cocoa powder on top. Refrigerate for several hours up to overnight. Serve with coffee or tea. Enjoy!
6. Another note: the Tiramisu in the photo is three layers, a result of two cooking classes and lots of leftovers!

Yield: 8-12 Servings

The post vegan tiramisu! appeared first on Vibrant Wellness Journal.

mega sexy close up of our gluten-free and vegan peanut butter cookies!

Due to customer requests and increasing awareness, I’ve been working on adding some gluten-free recipes to my cooking class menus. This allows for a lot of experimentation and teaches me new things about methods, ingredients, and textures. And gluten-free recipes are, like, so popular right now! This is due in part to the increasing awareness of celiac and gluten-sensitivity and the super trendy Paleo diet, but also because marketers are jumping on the gluten-free bandwagon and creating an astonishing variety of gluten-free options.

But it’s important to note that you don’t have to be sensitive to gluten to appreciate gluten-free goodies! Dr. Allison Bachlet, a Naturopath and Acupuncturist practicing in Honolulu, says that she commonly sees patients who eat cereal for breakfast, sandwiches for lunch, cookies for a snack, and pasta for dinner, which simply overloads our body with refined wheat products. Adding in gluten-free grains (like quinoa, millet, teff, amaranth, and other whole grains) add flavor, nutrition, and fun into your diet. Ditto for baking: it’s certainly easier to use all-purpose white flour, but it’s fun to break our dependance on this flour and experiment with sorghum, teff flour, coconut flour, brown rice, and almond flour. This GF and vegan Peanut Butter cookie recipe features a variety of flours, natural fats from coconut and peanut butter, overripe bananas and just a wee bit of sugar to sweeten the whole thing and ensure that they still taste like dessert. I hope you enjoy them!

serious yums.

Before you begin, here are some tips to be mindful of: This recipe works best with a rounded cookie scoop, but if you don’t have one, use a rounded tablespoon measure to create rounded little balls for the best texture (and cuteness!). Also, gluten-free baking requires a strict adherence to the recipe, as flours and starches work differently in various combinations. Please be sure to read the recipe all the way through, ensure that you have all the right ingredients and equipment, and follow the directions exactly for the best results. Finally, this recipe is adapted from Manifest Vegan, though it doesn’t seem to exist in the archives any longer.

Gluten-Free Peanut Butter Cookies

1½ cups roughly chopped very ripe bananas (About 2-3 medium-sized bananas)
½ cup natural peanut butter
¼ cup melted coconut oil
¼ cup coconut sugar, sucanat or brown sugar
⅔ cup brown rice flour
⅔ cup almond meal/flour
⅓ cup sorghum flour
2 Tablespoons potato starch
1 teaspoon baking powder
½ teaspoon sea salt

1. Preheat your oven to 350º. Line two baking sheets with parchment paper and set aside.
2. In a large mixing bowl, cream together bananas, peanut butter and oil until smooth. Add in sugar and beat until smooth.
3. In a smaller bowl, sift together remaining ingredients. Gradually add the flour mixture into the banana mixture until a dry, thick dough forms.
4. Using a rounded Tablespoon or a small cookie scoop, measure out dough and lay gently onto prepared baking sheet. Do not flatten.
5. Bake 15 minutes or until firm to the touch. Remove from oven and let cool slightly before enjoying.

Yields: Approximately 2 Dozen Cookies

make dozens… you will want them for later!

Want more whole-grainy, gluten-free cookies? Of course you do! What about Banana Chocolate Cookies, Chocolate Chip Cookie Dough Truffles, Teff & Ginger Cookies, and Cinnamon Almond Cookies?

The post gluten-free & vegan peanut butter cookie recipe (and good reasons to try gluten-free grains) appeared first on Vibrant Wellness Journal.

delicious and nutritious kelp noodle and kale salad

Kelp noodles are a wonderfully fun raw food that can replace regular pasta or be used as a delicious textural addition to your salads, soups and stir-fries. I’ve used them previously in cooking classes, but it was not until my coworker made a huge kale salad with marinated kelp noodles that I really got interested in this sorta-kinda wacky food. And I’m kinda in love with the wackiness!

raw kelp noodles, rinsed and chopped

And why would one want to eat kelp noodles? Well, they are gluten-free and have only a teeny amount of calories and yet contain a host of micronutrients and minerals that are found in the friendly greens of the sea (they are also very high in iodine; check out this helpful health information here about iodine). They can replace gluten-based pastas easily and can add a fun texture to salads and more. The Sea Tangle company is one common brand, Goldmine Natural Foods is another. I’ve tried both, and don’t find any difference in taste or price. Purchase whichever is available in your local natural foods stores– it’s usually found in the tofu section. But how to use them, you might ask…?

Kelp noodles can be used with sauces (like homemade marinara sauce, creamy mushroom sauces, or simple homemade broths); kelp noodles can be chopped up and added to your stir-fry veggies (like this Kelp Noodle Pad Thai); or you can just chop up your kelp noodles and toss into a salad. However, to get the most flavor from your noodles, I like to marinate them for a few hours, like in the recipe below. For more awesome recipes with kelp noodles, check out  Choosing Raw’s Kelp Noodle 101.

marinating kelp noodles

finished kelp noodle salad with kale

Kelp Noodle & Kale Salad

1 (12-ounce) package Kelp Noodles
3 Tablespoons miso (any variety)
3 Tablespoon fresh lemon juice
1 Tablespoon toasted sesame oil
1 Tablespoon soy sauce
1 Tablespoon nutritional yeast
1 Tablespoon honey or agave
3 cups thinly sliced kale
2 cups thinly sliced dandelion greens
1 cup shredded carrots
1 cup sliced cucumber
½ cup prepared hijiki seaweed (optional)
¼ cup sesame seeds for garnish

1. Rinse kelp noodles in warm water. Chop a few times with scissors to break apart long noodles. Set aside.
2. In a large bowl whisk together miso, lemon juice, sesame oil, soy sauce, nutritional yeast and honey until smooth. Stir in noodles and toss to coat the noodles well. Let marinate for 10 minutes, up to overnight.
3. Add kale to a large bowl. Massage gently with your hands (for a How-To video, check out our favorite kale salad here!) until kale is bright green and wilted. Stir in all remaining vegetables, then toss in marinating kelp noodles. Toss to combine. Serve immediately! Keep any leftovers in the fridge for about three days.

More helpful post in this series:

What do you do with… eggplant?
What do you do with… eggplant (part two)?
What do you do with… daikon?
What do you do with… amaranth?
What do you do with… black rice?
What do you do with… Chickpea flour?

The post what do you do with… Kelp Noodles? (and a kelp noodle & kale salad recipe!) appeared first on Vibrant Wellness Journal.

In my opinion, Downward Facing Dog (Adho Mukha Svanasana) is one of the most deceiving poses out there.  My first teacher said this pose was a “resting pose.” Oh really? Child’s pose is a resting pose. Downward dog is work! Hanging out in the posture, I can list off multiple reasons my body and mind is not at ease or peace. My wrists are hurting, my arms feel weak, and beads of sweat are dropping from my forehead and onto my mat (where I so desperately want to be laying.)

Downward Facing Dog is a pose that you will come back to again and again and again (and again), so it is important to understand the component parts and make sure we are practicing with proper alignment. Even after my 200 hr teacher training, I continue STILL to find refinement in this classic pose. And for my debut post here on Vibrant Wellness Journal, and our first “Yoga Asana” of the week, I thought it would be helpful to break down the basic principles of Adho Mukha Svanasana.

Starting in table top position, first check out your hands. Make sure that both hands are right underneath the elbows, and the elbows right underneath the shoulders. Spread your fingers wide and press firmly down into the entire span of your hands (this will help take the pressure out of your wrists and keep them happy and healthy).

keep the knees bent in the first stage of Downward facing dog pose

Curl the toes under and shift the hips back while keeping high up on the toes and the knees very bent.  This is the first krama (stage) for downward facing dog. Keeping the knees bent will release the lower back and lengthen the tailbone. This is a great place to start exploring and slowly release the hamstrings (those big muscles on the backs of your thighs). The shoulders are externally rotating, creating more space in the upper back. This allows the neck to relax easily and the shoulder blades to move down the back.

straighten the legs while keeping high on the toes for the second stage of Downward Facing Dog pose

Moving into the second krama, gently begin to straighten the legs if it feels good for your hamstrings and remain high on the toes. Look back at your feet and make sure they are placed hip-distance or wider apart, the outer edges of the feet parallel. From here, firm the thighs and press the tops of the femur bones back to lengthen the spine. Rotate your upper thighbones inward slightly.  Continue to press firmly down through the entire span of the hands and and length of your fingers.

root your heels to the Earth in the full expression of Downward facing dog

Yes, it’s a lot to think about! And we still have one more krama to go. Thankfully from krama two, the final expression of downward facing dog is simply dropping your heels and rooting them to the Earth. But you’re still not done. Are you breathing? Hopefully in between all the instruction and cues you continued to take long deep inhales and full complete exhales. Maybe you forgot..? Here’s your chance. Come back to your breath and let it infuse your entire body with calm energy.  After a few rounds of breath, open the knees wide and drop them down to the mat. Shift the hips back, allow your forehead to come down to the Earth, and rest in Balasana (child’s pose).

With regular practice, arm, shoulder and back strength develop enough so that this WILL feel like a resting pose. I promise. Until then, try not to be overwhelmed by the cues and instructions. Pick something to focus on for each practice, and bring your attention to that action every time you are in downward facing dog. (Now that I’ve given you so many to choose from!)

Thanks for reading our new weekly column. Please check back next week when we deconstruct another asana. See you on the mat! Namaste.

The post Yoga Asana of the Week: Deconstructing Downward Facing Dog appeared first on Vibrant Wellness Journal.

Sambazon has created a line of açaí products that bring flavor and nutrition to health-conscious folks outside of Brazil. Sambazon creates frozen açaí puree, energy and smoothie drinks, açaí powder and cleansing drinks to make healthier eating delicious and easy.

But first, a little bit about the berries: açaí berries, which grow on palm tress but look like blueberries, are packed with antioxidants, vitamins, protein, healthy fats, and they taste like a combination of cherries, blueberries and dark chocolate. Not bad for a superfood, right? According to NutritionFacts.org (my favorite nutrition site), açaí berries have 75,000 antioxidant units and offer a serious amount of nutrition to our bodies. For more information on the health benefits of açaí berries check out this post here and here. These berries grow only in the Brazilian rainforest, which harbors nearly one-third of the planet’s biodiversity. Sambazon was so inspired by this part of the world that their company is actually named after it – Sambazon – Sustainable Management of the Brazilian AmAZON. Cool, right?

acai berry palm tree

acai berries for you and me.

But beyond being delicious, Sambazon is working hard to keep things healthy for the planet too. Sambazon created the first organic açaí plantations in 2003 and incorporates fair-trade practices with all their suppliers. All Sambazon products are USDA Organic, Non-GMO Project Verified (click here to learn more about GMOs), Ecocert Fair Trade, vegan, and gluten free. Additionally, Sambazon is focused on the triple bottom line, which not only measures success economically, but also socially and environmentally. For businesses focused on a Triple Bottom Line, every profit is a positive experience for everything and everyone involved. For Sambazon, their profits, “benefit the Brazilian Amazon Rainforest which provides amazing superfoods and botanicals, to the farmers who work the land and earn a healthy living, to our employees who translate this Amazon magic into next level products; and finally, to our customers who ultimately use these delicious powers to help further their own health and wellness missions.  We feel that this is an awesome model of how businesses should operate and that with enough of them out there, then capitalism, in fact, can be a positive force for change and a major contributor to a sustainable future.” Even the Sambazon cafes in California feature ecological design and feature recycled and eco-friendly products.

Sambazon’s triple bottom line

The Sambazon Manifesto is pretty great too:

1. Foster a healthy disregard for the impossible.
2. Be fiercely committed to Sustainability + all things Organic/Non-GMO.
3. Share Superfoods that energize the Body + Soul.
4. Live an active lifestyle that’s centered around vibrant Health + Wellness.
5. Be honest, upful, playful, open, curious, driven and humble.
6. Trust in “One Tribe. One Vibe.” by being earnest, approachable and radically inclusive of all.
7. Measure success through a Triple Bottom Line: Social + Environmental + Economic.

And the drinks! Sambazon makes a wide range of products, including frozen açaí puree, sorbet, energy and smoothie drinks, açaí powder and cleansing drinks. I’ve long been a fan of the frozen puree for homemade açaí bowls, so I was super stoked to sample five flavors of the bottled beverages with coupons shared by the company. We tried five flavors from their fairly extensive line (my job is so hard, I know):

our sampling of products, courtesy of Sambazon

The best was the Chocolate, Almond & Coconut Protein, which tasted like fruity chocolate milk; the Blended Breakfast was also super good, though with ingredients like chia and amaranth I expected a thick texture. The drink was creamy, but not enough, so I added a few Tablespoons of chia seeds (check out this post to learn why chia seeds are so awesome!). And despite my deep love of things green, the Kale & Ginger didn’t really impress my tastebuds. Overall, all the drinks are really tasty, but they are pretty high in sugar, so enjoy them in moderation. I contacted the company to inquire about unsweetened or fruit-sweetened options, and unfortunately they don’t have any in the works; the only exception is the Supergreens, which is sweetened only with fruit juices. Açaí berries are actually quite bitter, so a little bit of sugar goes a long way to making the flavor pop. If you want the benefits of açaí but don’t want any sugar, melt a frozen açaí pack and then mix with water or blend into a smoothie. All the nutrition and none of the sugar!

And for the ambitious among us, you can use the frozen Açaí packs to make your own açaí creations at home:

Amazon Berry Breakfast Bowl
Açaí & Blueberry Jam
Açaí Margarita 
Açaí Berry Truffles 
Açaí Sorbet

If you think Sambazon is pretty cool too, check them out in the world of social media. If you ‘like’ them on Facebook you can get a coupon for $1.5o off one of their delicious products!

Website: Sambazon.com
Facebook – Sambazon
Twitter – @Sambazon
Pinterest – Sambazon
Instagram – Sambazon

Vibrant Wellness Journal wishes to thank Sambazon for providing five coupons for free bottled beverages for us to review. But they really are a cool company, right? aloha, adb

The post Companies we Love: Sambazon Açaí appeared first on Vibrant Wellness Journal.

Sound too good to be true?

Well, let me assure you that you read that previous statement right, and that I am NOT on any crazy psychotropics. Much research has proven that some varieties of dietary fat can actually be healthy and therapeutic when incorporated mindfully into a healthful diet.

Classifying Fats

Before we get into the details of why these fats are so good for our bodies, lets quickly revisit how the different varieties of fat are classified. Fat is often categorized in one of two ways: by their degree of saturation or the length of their carbon chain. The first and more widely used degree of saturation classification compartmentalize fats according to the number of double bonds located between carbon atoms that form the backbone of each fatty acid. The presence or absence of double carbon bonds impacts how a specific fat interacts with the body and determines its chemical stability. Fats that are completely absent double bonds are considered fully saturated with hydrogen atoms are solid at room temperature, less reactive and more shelf stable. Conversely, fats that contain two or more double carbon bonds are classified as polyunsaturated; these fats are liquid at room temperature and are increasingly subject to oxidative damage and rancidity during cooking and storage. The second, less common method of dietary fat classification is by their length, the number of atoms present along their carbon backbone. Short-chain fatty acids contain four or six carbon atoms, medium-chain fatty acids contain eight to twelve, and long-chain fatty acids contain fourteen to twenty four. This second method of classification is the one we will pay particular attention to in this post, because those fatty acids that are of a certain length that have been found to improve our health in numerous ways.

unsaturated and saturated fat chains

Medium-Chain Fatty Acids (MCFAs)

Medium-chain fatty acids, also known as medium-chain triglycerides or MCTs, are of particular dietary importance because of their ability to pass through the lining of the small intestines into the blood without the need to be broken down through digestion or elongated by the liver. Not only does this save a tremendous amount of energy, it has been found that this efficiency in absorption and utilization allows MCTs to be quickly applied to energy production, bypass storage in fat deposits and improve thermogenesis, the burning of energy stored in adipose (fat) tissue. And, according to Sally Fallon, author of Nourishing Traditions, MCTs are some of the most valuable dietary fatty acids because they contain many antimicrobial properties that promote healthy gut bacteria while contributing to immune function and health.

Further, MCTs can be applied therapeutically in the treatment of neurodegenerative disease. MCTs increase the body’s production of ketones, a byproduct created when fat is burned for energy, which can help reestablish and maintain normal brain function and stimulate healing in those affected by conditions like autism and epilepsy. Ketones are uniquely able to feed the brain in individuals with neurodegenerative diseases where there is a high degree of oxidative stress that interferes with glucose metabolism. Ketones also have the ability to trigger the activation of special proteins located in the brain that function in cell maintenance, repair and protection against further oxidative stress and inflammation, while promoting the growth of new brain cells crucial to the healing and repair process.

So, where can these energy producing, fat burning, brain healing miracle fats be found?

Coconut Oil and MCT heaven

Coconut oil, extracted from the fruit, or copra, of coconuts, is one of the best food sources of MCTs available. It is approximately 92% saturated fat with over two-thirds of those fats classified as medium-chain fatty acids. Coconut oil is a major source of the antimicrobial fatty acids lauric and capric acid, which the body may use to kill or disable pathogenic viruses, bacteria and protozoa (fun fact: the only other concentrated source of lauric acid is found in breast milk). Don’t let the presence of saturated fat discourage you from experimenting with coconut oil as current research is beginning to reveal that these fats have been misunderstood or misrepresented for far too long. Even Dr. Oz and the New York Times extol the value of coconut oil and encourage us to dispel the ‘conventional thought’ that saturated MCTs are unhealthy and contribute to heart disease. Many studies have found coconut oil actually assists with lowering cholesterol because fatty acids in the coconut oil prevent the oxidation of cholesterol that begins atherosclerosis (clogging of arteries); coconut oil is also purported to reduce the risk of heart disease.  Some studies even suggest taking coconut oil as a supplement can help with candidia and other conditions. For more information about the traditional uses and other health benefits of coconut oil, check out this post from our editor, Andrea.

Building a Ketogenic Diet

The therapeutic application of a healing ketogenic diet is traditionally very low-carb and high-fat, which may not be viable for some individuals. However, the application of MCFAs like coconut oil, even in the presence of a moderate amount of carbohydrates, can stimulate the production of ketones to therapeutic levels. However, it must be noted that the lower the amount of carbohydrates consumed, the greater the beneficial effect of a ketogenic diet.

Everyday Coconut Oil

Not only is coconut oil extremely healthful, it is easy to incorporate to any healthy eating regimen. The chemical structure of coconut oil structure impart an unusually high melting point that make it ideal for cooking at medium temperatures and it is the only oil I use when sautéing or roasting vegetables. Coconut oil also has a mild taste which makes it well suited for baking or even eaten ‘raw’ tossed with a salad or steamed veggies. If I am in a rush, I have even been known to toss a tablespoon or two in my green smoothies for that extra burst of MCT energy-producing goodness. The possibilities are endlessly tasty with coconut oil and there are many resources available that can help you identify how to best integrate this miracle oil into your everyday routine.

There are many brands of great coconut oil on the market: Nutiva, Dr. Bronners, Artisana, Bright Earth, Spectrum, and Tropical Traditions. For the best tasting, most nutritious oil, choose an organic, extra virgin oil; make sure that it has not been bleached, deodorized, or hydrogenated– these processes render the oil unhealthy and useless. Coconut oil will be white and solid when cool and will turn to liquid at about 75ºF. You can keep in the fridge and use as a butter replacement, or keep in the pantry and use for baking and salads.

We were told for decades that a low-fat diet (loaded with low-fat dairy and refined carbohydrates) was the key to health, and though this has been discredited, the idea that fats are unhealthy still holds sway in public opinion. However, I think its safe to say that we all must give healthy fats a place in our diet, both for flavor and the extraordinary health benefits healthy fats can offer.

awesome infographic showing the wonders of cocos!

The post The Healing Power of Healthy Fats appeared first on Vibrant Wellness Journal.

a trio of truffles!

These Chocolate Chip Cookie Dough Truffles are just as delicious as they sound– but much, much easier than you might think. They feature three levels of chocolate, but in combination with wholesome coconut flour, bananas and dates, they make for a super healthy treat that’s not at all guilt-inducing (if you are prone to food guilt). This recipe is mostly raw; if you want to keep it fully raw, choose the Coconut Secret coconut flour, which is unheated. And as written below, the recipe features a melted chocolate bar for the coating; if you want a fully raw dessert, choose a raw cacao butter and cacao powder for the coating (learn how to make homemade chocolate here).

chocolate and vanilla truffles

mega close up of the fluffy, rich truffle filling

you can make vanilla truffles too!

Dark Chocolate Cookie Dough Truffles

Chocolate Chip Cookie Dough
¾ cup chopped,  very ripe banana (about two small bananas)
⅓ cup coconut flour
3 pitted Medjool dates
3 Tablespoons unsweetened cocoa powder
2 teaspoons coconut oil
1 Tablespoon miso paste
2-4 Tablespoons liquid (water, milk, coffee, etc.)
Handful of chocolate chips (optional)
Chocolate Dipping Sauce
1 (3-ounce) bar very dark chocolate
2 Tablespoons coconut oil

1. To make Chocolate Chip Cookie Dough: In a food processor blend together banana, coconut flour, dates, cocoa powder, coconut oil and miso. Blend until smooth, adding liquid as needed to create a thick but creamy texture. Turn out into a bowl and stir in chocolate chips, if using.
2. Scoop out generous Tablespoons and roll into balls. Layer onto a lined cookie sheet and place in freezer for half hour to firm up.
3. To make the Chocolate Dipping Sauce: Break chocolate bar into small pieces and place into a glass bowl – be sure that glass bowl is slightly wider than saucepan. Bring a small saucepan of water to a boil, then set glass bowl on top to melt chocolate. Stir constantly until completely melted. Add coconut oil and stir to combine. Turn off heat but keep bowl in place.
4. Remove one Cookie Dough ball from the cookie sheet and drop gently into chocolate sauce, top-side down. Using a spoon, flip each dough ball to coat all sides. Let remaining chocolate drip off, then place back onto cookie sheet. Let rest in refrigerator for 15 minutes to set chocolate coating. Enjoy cold or at room temperature, and keep leftovers in refrigerator for up to a week.

Yields: Approximately 1 Dozen Truffles

Notes: To make vanilla truffles, omit the cocoa powder and decrease the amount of liquid added to the truffles. You can also play with flavors by including vanilla powder, maca powder, or lucuma, another superfood that I’ve been experimenting with lately. The genesis for this recipe came from these Blueberry Cookie Dough Truffles from Food Loves Writing and Lori’s Paleo Chocolate Chip Cookie Dough featured on What Runs Lori. Thanks ladies, for divine inspiration!

when truffles are frozen, the chocolate coating solidifies immediately!

liquid chocolate coating for the truffles

the scrap pile, after the photo shoot! These disappeared pretty quickly.

The post our new favorite treat: chocolate chip cookie dough truffles appeared first on Vibrant Wellness Journal.

you can bake your frittata in a glass or metal pan… but the metal turned yellow from all the turmeric!

You can serve this classic egg-free and vegan brunch dish for any meal of the day. Pair it with a big salad, whole grains, or a pile of steamed greens for a complete (and completely awesome) meal. This version is adapted from a zucchini frittata recipe from Susan’s great blog, Fat Free Vegan. I hope you love it!

sure, it looks like a big slice, but you will want to eat it all!

Broccoli Frittata

Olive oil, for cooking
¼ cup minced red onion or shallots
½ (14-ounce) package extra-firm tofu, crumbled
1 cup finely minced broccoli
¼ cup fresh minced basil
Salt to taste (optional)
1 clove garlic
1 (12.3-ounce) package firm silken tofu, drained
¼ cup vegetable broth or water
¼ cup nutritional yeast
1 tablespoon + 1 teaspoon cornstarch
1 teaspoon ground turmeric
1 teaspoon miso
¾ cup shredded cheese or vegan cheese (we used cheddar Daiya in cooking class)
½ cup almond flour
Black pepper to taste

1. Preheat oven to 400º. Lightly grease a glass pie plate or 9-inch cake pan with 1 teaspoon of olive oil.
2. Heat a few teaspoons more olive oil in a large skillet oven medium-high heat. Add onions and cook until they are softened. Add tofu and cook, stirring occasionally, until tofu begins to brown slightly, adding more oil if it is sticking. Add broccoli and basil and continue to cook until broccoli softens, about five minutes. Add some  salt and stir to combine.
3. Meanwhile, add garlic to processor and pulse until minced. Add silken tofu, broth, nutritional yeast, cornstarch, turmeric, miso and more salt and blend until smooth, scraping sides if necessary. Turn out into a bowl and stir in cheese and almond flour. Set aside.
4. When broccoli has softened, remove the pan from heat. Let cool for five minutes, then stir into blended tofu mixture. Pour into prepared pan and smooth top. Bake for 30-35 minutes, or until center is set and top is browned. Remove from oven and let stand for at least 15 minutes for frittata to set.
5. Loosen the frittata around the edges. Slice into desired number or servings, and remove with a pie server. Serve hot, cold, or at room temperature. It makes excellent leftovers too!

Yield: 4-6 servings

super yum, for any meal of the day.

The post quick meals: vegan broccoli frittata appeared first on Vibrant Wellness Journal.

Maple Baked Beans

1 (28-ounce) can fire roasted tomatoes
½ cup minced onion
2-4 cloves garlic, minced
2 Tablespoon cider vinegar
2 Tablespoons maple syrup
1 Tablespoon molasses
1 Tablespoon prepared Dijon mustard
1 teaspoon each oregano, cumin, ground ginger, and salt
1 teaspoon liquid smoke
½ teaspoon red chili flakes (more to taste!)
1 (15-ounce) can white beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained

1. Mix tomatoes, onions, garlic, vinegar, maple syrup, molasses, mustard, spices and smoke in a large bowl.
2. Gently stir in beans. Pour mixture into a 9” x 13” pan.
3. Cover with foil and bake at 350º for half an hour. Remove foil, stir, and bake 45 minutes more. Enjoy in wraps, with grains, or at your next barbeque!

Yield: 5-6 Servings

Some Notes: You can of course use fresh-cooked beans here, but with three different kinds it might get a bit daunting. You can also make this recipe using just one type of bean for a more monochrome, but equally delicious, result.

three types of beans for baked beans: pinto, cannellini, and kidney

The post quick meals: maple baked beans appeared first on Vibrant Wellness Journal.