Microgreens Salad

Those that follow my blog know that I love to start with a blank canvas and add ingredients to create my art.  

My blank canvas today was micro greens found at the farmer's market. 

Starting with my blank canvas, I made a side salad to go with a homemade gluten free pizza for dinner. The salad was made with a bed of green cabbage, micro greens, nuts, seeds, and dried fruit.

Micro greens are nutrient rich and packed with vitamins. As the flu season approaches, I am trying to eat as many nutrient dense foods as I can to help my immune system!

Researchers at the Department of Nutrition and Food Science at the University of Maryland studied micro greens and concluded the following micro greens had the highest concentrations of four different vitamins and carotenoids:

• red cabbage
• green daikon radish
• cilantro
• garnet amaranth

For example, red cabbage micro greens are rich in vitamin C, but low in vitamin E. Green daikon radish micro greens were rich in vitamin E but low in lutein when compared to the cabbage, cilantro, and amaranth. Cilantro micro greens have the highest levels of leutin and beta-carotene. 

These nutrients not only help fight cancer but are also important for the health and longevity of our skin and eyes.

Micro greens can be grown in small places which makes them idea for an indoor garden in an apartment, condo, or tiny house! They grow quickly; from planting to harvesting it will be 1-3 weeks. Micro greens can be used in a variety of ways including: salads, edible garnishes to decorate a plate, sandwich garnish, or pizza topping.

Ingredients/Instructions:

• 1 cup diced cabbage
• 1.5 cups microgreens
• 1 cup toppings (Here: SuperSeedz Sea Salt, walnuts, and raisins) 
• Drizzle of Olive Oil and Balsamic Vinegar

Note: Research from Medical News today.
  

No Bake Protein Bar ... Mix

My New Hope Blogger Box contained No Bake and Easy to Make Vegan Protein Bar Mix by Creation Nation.

This product is delightful! 

Creation Nation PB & Jelly Get In My Belly Mix is FREE FROM :

• GLUTEN
• SOY
• DAIRY

Creation Nation PB & Jelly Get In My Belly Mix has VARIATIONS:

The package provides you with suggestions to make the base recipe or to make it sweeter or reduce the sweetness. As you know, I love recipes that can be customized so this was definitely the FIRST THING I MADE when I opened my blogger box. This is in my wheel house!

I added almond milk, Sunbutter (Natural), and honey following the original recipe.  I sprayed a glass storage container and refrigerated the bars after I made them. I cut the bars and served after 10 minutes and they held together well.

I cannot wait to try to make this by adding bananas as the package also suggests ... as well as adding a few other variations!

Support Companies that Give Back

When we make a decision to purchase a product we are implicitly supporting that company and its mission. I try to purchase products that are healthy, sustainable, and from companies that give back. Across many industries there are companies that pledge to give back to the community and produce their products responsibly. Some of these companies have established themselves as Certified B Corporations.

Certified B Corporations

"Certified B Corporations meet the highest standards of verified social and environmental performance, public transparency, and legal accountability to balance profit and purpose. We are people using business as a force for good" (bcorporation.net). You can access a directory of companies that are certified on the website to see if you are supporting a company that is socially and environmentally responsible. Perhaps you may change your purchasing based on what you see. When possible, I purchase products from companies on this list. B Corporations range in size from small, family run businesses to

Two B Corporations that I support through purchases on a regular basis include:

Zego (food industry)

Part of the reason we started ZEGO is to help improve nutrition for low-income kids through organizations like A Better Course. Since 2013 we have donated 2% of our revenue to this end and will continue through the company's lifetime.

Yum Butter (food industry)

Through the company's BuyOne:FeedOne model, they have been able to help feed over 150,000 children with malnutrition since 2015. The company has a holistic approach to helping stem malnutrition in the developing world.

Athleta (apparel industry)

The company's goals for 202 include: 80% of waste diverted form landfills, 25% of products made from water saving techniques, and 80% of fabrics are made from sustainable fibers.

B Corporations Take a Stand:

As B Corporations and leaders of this emerging economy, we believe:

• That we must be the change we seek in the world.
• That all business ought to be conducted as if people and place mattered.
• That, through their products, practices, and profits, businesses should aspire to do no harm and benefit all.
• To do so requires that we act with the understanding that we are dependent upon another and thus responsible for each other and future generations.

 YOU can be a part of the B Economy:

The B Economy is bigger than B Corps. B Lab collaborates with leaders across all sectors of society to build a broader global movement of people using business as a force for good.

The B Economy is built by everyone who works for, buys from, invests in, learns or teaches about, or supports businesses striving to create a shared and durable prosperity for all. 

Many Companies Give Back 

Many companies give back through setting up charitable foundations and supporting all levels of the supply chain. A few gluten free food companies that give back include:

KIND

KIND's mission is “do the KIND thing for your body, your taste buds and your world.” Their charitable foundation is a charitable organization that aims to promote healthier and more empathetic communities, as well as embrace any humanitarian initiatives.

Justin's

Justin's hopes to make an impact along with making nut butters.  In order to do this, they focus their business on educating, inspiring, nourishing, and nurturing others. They are dedicated to paying-it-forward to the companies that helped them achieve success and taking care of their environment though sustainability initiatives, including recycled packaging and mindfully sourced ingredients.

LARABAR

LARABAR is committed to creating non-GMO products made with Fair Trade ingredients, and they also partner with Feeding America and Terracycle. Feeding America aims to alleviate hunger and bring awareness to the issue of hunger, while Terracycle makes recyclable products


These are just a few of the companies that pride themselves on sustainable practices and a desire to give back. Support companies that look to leave the world a better place.

Add Coconut Oil to Your Pantry

Coconut related products are gaining popularity and can be found in many aisles in the grocery store. Coconut water is popular to re-hydrate after physical exertion. Whole coconuts, coconut oil, coconut butter, coconut milk, coconut "flesh", and shredded coconut are just a few of the products available in stores. I have been enjoying adding coconut oil and coconut butter to recipes.

Coconut Oil

Why Cook With Coconut Oil?

• Coconut oil is solid at room temperature and is substituted for butter in many vegan recipes. Coconut oil is free from TRANS FATS, gluten, cholesterol, and animal products. It is easy to digest, gives you fast energy, and it is not stored as fat.
• Coconut oil is known to be 90% saturated fat. We have been told to stay away from saturated fats as they are known to raise "bad" cholesterol, the LDL.  Studies have shown that although coconut oil is HIGH in saturated fat it gives "good" cholesterol, the HDL a nudge. 
• Coconut oil is good for cooking as it has a high smoke point and a long shelf life (no need to refrigerate after opening). 

Your Body will Benefit from Coconut Oil

• Coconut oil is known to be good for you skin as it has antimicrobial and antiviral activities.
• Coconut oil is known to be good for your brain as it supports memory.
• Coconut oil is good for your heart, eyes, and joints. 
• Coconut oil contains 14 grams of healthy fats
• Coconut oil contains 6,200 mg of lauric acid to support a healthy metabolism
• Coconut oil contains 550 mg of capric acid to support healthy inflammation response 
• Coconut oil can be used as a leave in conditioner for your hair
• Coconut oil applied to the nail bed can work to prevent nail breakage

For more information, read the full article at Delicious Living.
For more information, read the full article Ask The Doctor: Coconut oil and health from Harvard Medical School.

I am NUTS for COCONUTS

I am NUTS for COCONUTS

Young coconuts have been on sale at the store recently and I have been taking advantage of the deals! In order to take advantage of the deals, I needed to purchase a STURDY knife. Luckily, I found one on sale at Target!

Coconut Water

I love cracking open a coconut and drinking the water. Most coconuts I have found contain about 10 ounces of liquid. Coconut water provides a good source of fiber, potassium, calcium, magnesium, and manganese. It is a great choice for re-hydration to replenish electrolytes lost during exercise.

Crack the Coconut 

Step One: To crack a coconut you need to peel the plastic wrap off of the young coconut and use a sharp knife to peel off the white layer from the top. I suggest you place the blade of the knife at the top of the coconut and push out to avoid cutting yourself.
Step Two: Once the brown shell is exposed, take the blunt heel of the knife to the edge of the coconut and hit the nut. Hit it a few times to start a crack and work around the shell. NOTE: Some water may splash out if the nut is full of water. If this happens, drain the coconut ASAP then continue removing the top.

Coconut Flesh

The flesh of the young coconut can be scooped out of the shell with a stiff plastic spatula. It can be eaten on its own or added to dishes.

Gluten Free in Budapest

Gluten Free Travel to Europe

Plan Ahead

Food

Traveling to Europe with food allergies is something that requires planning.  Prior to travel, I have been downloading and printing Gluten Free Travel Cards so that a language barrier does not stop me from communicating my dietary needs to food service personnel. These cards have been a tremendous help!

I pack gluten free snacks for the long flight and trips through the airport. Many airlines will provide gluten free meals on international flights, check with the airlines as you research.

Lodging

My husband and I seek out vacation rentals so we can have a kitchen to cook. This provides us with the opportunity to prepare gluten free meals and have snacks on hand. Not only is this a "safety net" as it may be difficult to find a plethora of gluten free restaurants in the city in which we are traveling, but it also is a cost savings!

Gluten Free in Budapest, Hungary

Budapest is a beautiful, cosmopolitan city. It has been nicknamed the Paris of the East and the Bangkock of the West.  The Danube flows through the city separating Buda and Pest. The city is busy in the summer as many cruise ships dock and the passengers get out and explore the region. My husband and I found the city very BIKE FRIENDLY but found the cost of bike rentals to be higher than in other cities we have visited. The city has beautiful architecture to explore as well as historical monuments/sites. The market is a wonderful place to explore as well as the caves and thermal baths. 

Below are pictures of the Holocaust Memorial (near Parliament), Parliament at night taken from the Castle, and the Cave Church.

Everywhere you turn in Budapest there is a beautiful building. Along the river you see one beautiful bridge after the next. My husband and I enjoyed visiting Margaret Island, a local getaway in the middle of the Danube. There is even a small zoo on the island!

Gluten Free Cooking

My husband and I enjoyed finding different gluten free products in the store and cooking in our apartment. The vegetables were excellent and we found great pasta and bread too!

This yogurt was excellent ... with fresh fruit and toast!!

The abundance of paprika was a delightful addition to a meal!

Sandwiches always taste better on great bread. Gluten free breads in Budapest were easy to find and high quality.

Gluten Free Dining

PadThai WokBar is a restaurant we visited often. The food was great AND healthy, the prices reasonable, the restaurant had a steady stream of patrons, and the employees were very friendly. The employees went out of their way to teach us simple Hungarian terms to help us with our communication!

Each dish was gluten free, tasted great, and was prepared within minutes! The desserts were a treat too!

Travel with a food allergy requires planning. Do not let a food allergy stop you from exploring a new place. Focus on what you CAN eat. Focus on the CAN and you will have an enjoyable trip and learn invaluable lessons about other cultures! Travel is a great teacher!

Sunflower Date Tastes Great

Zego Bars are a snack for everyone

Adults and kids will love the taste of Zego Bars. They are filled with NATURAL ingredients and are:

• Organic
• Kosher
• Paleo Friendly
• Allergy Friendly
• Vegan 
• NON-GMO
• Low-Glycemic
• Diebetic Freindly

They do NOT include:

• Gluten
• Soy
• Peanuts
• Dairy
• Soy
• Sesame 
• Grain

Zego Bars are for everyone. Zego Bars were developed to focus on what one CAN eat, not on the restrictions based on allergies or medical needs. Zego Bars taste great and are nutritious.

I enjoy taking Zego Bars in my pocket or bag when I am on an outdoor adventure. I lead an active lifestyle and enjoy being on-the-go. I always keep a Zego Bar in my Car and one in my gym/yoga bag so that I have it, in case I need it!

My husband and I took delicious SUNFLOWER DATE bars with us on our near-sunset hike. The bars masterfully combine two flavors we love and were a great snack to bridge the gap between lunch and dinner for us so that we could add in our late in the day hiking date. We took Zego Sunflower Date Bars on our Date! The scenery was beautiful and the Zego snacks excellent.

Take Zego to School

Zego Snacks are perfect for a school lunch, class party, team celebration, or other gathering! Teachers even would love a Zego bar as a "Thank You" or a Back-to-School treat. Sending you child to school with a Zego means that your child is getting a healthy snack and there is no concern that a classmate who has allergies to the common allergens will be impacted negatively. 

 

 

 

Pack a Zego Wherever You Go 

Sunflower Date Tastes Great