Pumpkin Bread Pudding

This one is straight from the Forks Over Knives Cookbook. This is quite possibly the best Vegan cookbook I have ever seen!! I happen to have some pumpkin puree in the fridge and a loaf of stale french bread.

Ingredients:

1 1/4 C pumpkin puree

1 C plant based milk

1/2 C Maple Syrup

2t Vanilla Extract

2T Cornstarch

1/2 tsp salt

1/2 tsp ground cinnamon

3/4 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp ground allspice

1/8 tsp ground cloves

8 slices stale whole-wheat bread, cut into one inch cubes (about 6 cups)

1/2 C golden raisins

1. Preheat the oven to 350. Have ready an 8x8 inch nonstick or silicone baking pan.

2. In a large bowl, whisk together the pumpkin puree, milk maple syrup, and vanilla. Add the cornstarch, salt, cinnamon, ginger, nutmeg, allspice, and cloves and whisk well. Stir in the bread cubes and raisins, and toss to coat completely.

3. Transfer the mixture to the prepared pan. Bake for 25 minutes or until the top is golden brown and firm to the touch. Serve warm.

Protein Powders and Meal Replacement Shakes

It's that time of year. Everyone is looking for the quick fix to eating healthier. I get a TON of questions about vitamins, protein powders and shake programs. So here is my breakdown.

Let me start by saying EVERYONE needs a supplement. No matter how clean you eat, it's practically impossible to get all of the nutrients you need in a reasonable amount of calories. So please, take a multivitamin. Do your research. I choose a product called Reliv. I've been on it for over a year, and have noticed dramatic improvements in my digestive health, and sleep patterns. But I'm not here to sell you on my multivitamin!!

Next up... protein powders and meal-replacement shake programs. Here's my opinion. Try food first. I know you think this might be your problem (too much food, that is), but if you are willing to make the commitment to shakes and a "diet", you should be able to commit to a real food program. I have tried using shakes/powders, and they don't satisfy me. I like food! I want to EAT my meal, not drink it. I found myself eating more calories because I still needed the crunch and flavor of actual food. That being said, if you think you want to do the shake thing - try making smoothies with yogurt, almond milk, peanut butter, spinach, avocado, bananas, etc. (Just not all of these together, yuk!) There are a million smoothie recipes online, so google it!

My other "beef" with shakes is the chemicals. Call me hypocritical- I just recommended vitamins, which- if you read the ingredients, contradict the #1 rule of nutrition- if you can't pronounce it, don't ingest it. But, I still believe vitamins are a necessity. That being said, why would you double that by putting more of it in your body?

You will hear these shakes called "nutritional supplements". It's true, in some cases, your shake could be your vitamin. If that is the case, you should only be taking them once a day-just like a vitamin. My dislike of these programs comes when you start seeing "diets" that require you to drink 2-3 shakes a day, taking some kind of energy drink to keep you focused in the afternoon, and then some kind of sleep-aid at night... all labeled under "good nutrition". Ugh. Are you seeing the problem here?

I know there are a million people out there who will disagree with me. "I need protein after I work out!" is the #1 excuse... guess what?! An apple with a Tablespoon of natural peanut butter, is a ton healthier for you- and you will feel better about yourself. And unless you are a body builder- you don't need THAT much protein after you work out.

So in review, I will say... Take a vitamin, and to quote Michael Pollan "Eat Food. Not too much. Mostly plants."

2013 One Word: Nourish

Nourish; Provide with substances necessary for growth, health, and good condition

So, there it is...my 2013 One Word. Nourish. As a Fitness Chef, this word means so much to me already. In it's most obvious definition, I intend to nourish my body with healthy foods. But it goes beyond just my body, and includes my brain, mind, soul, relationships, family, home and things I haven't even thought of yet. And of course, this includes YOU, my reader, follower, friend. Not only do I want to Nourish myself in all of these ways, but I want to feed you all of my discoveries, so that you can grow into the healthy person you wish to be.I'm so excited to see where this word takes me!

Here is a photo of the sign I created. It's a 12x24 sign that is hanging over my dining room table! The letters are formed with dried beans, grains, lentils, and corn. I love it!! And since I study at my dining table, I look at it regularly!



If you have questions about the One Word movement, please feel free to contact me.

Here is a link to a short video about picking your own One Word!

If you live in the Twin Cities area, I'm hosting a One Word Workshop on January 5th! Come and create your sign! Contact me for details.

Best of luck to you in fulfilling your dreams, goals and adventures of 2013!

Spicy-Sweet Cashew Chicken

I have a love of Chinese food. I think I've mentioned that in this blog before. Tonight I concocted a pretty awesome little dish! I think I was motivated to write it down, so that I can be sure and make it again!

Cashew Chicken

Ingredients:
1 Chicken breast cut into 1inch chunks
1 T cornstarch
1/4 onion thinly sliced
1 garlic clove sliced
1 cup broccoli florets (pre-cooked, steamed or raw- preference is up to you)
1/2 cup cashew halves
1 cup brown rice

  For sauce:
1 T Rice Wine Vinegar
3 T Honey
1.5 T Soy Sauce (low sodium if you like)
1 T Sriracha

Instructions:
Cook rice according to package directions.

In small bowl mix sauce ingredients, and set aside. (This makes more sauce than you need)

Heat 1T oil in large skillet. Season chicken with salt and pepper, and mix in cornstarch. When oil is hot, add chicken and onions. Cook 5-6 minutes until chicken is browned and mostly cooked. Add in broccoli and cook until chicken is cooked through and broccoli is tender. Add sliced garlic and cashews, and cook for 1 minute. Spoon in half of the sauce mix. Stir constantly and let cook until sticky (about 1 minute).

Serve over rice, and drizzle with more sauce if you like. This serves 2 people.

* You could also add sliced red pepper to this recipe. I would have, if I'd had any!!

Mushroom Pepper Spinach

I love spinach, and I eat it regularly. I feel like no meal is complete if it doesn't have something green, so spinach is an easy fix. I saw a recipe similar to this one the other day, and had to try it.

Ingredients:

Mushroom Pepper Spinach

2 cups spinch
1 cup mushrooms (cut into chunks, not sliced)
1/2 yellow (red or green) pepper cut into strips.
olive oil

Heat a non-stick pan over medium-high heat. Lightly spray with non-stick spray or a teaspoon of olive oil. Add mushrooms and peppers and cook until browned. Do not add salt! When peppers are cooked to desired texture, remove pan from heat. If you want spinach completely wilted, do this next step immediately, if you prefer more of a "salad" then a "side dish" wait about 5 minutes or until pan has slightly cooled.Add spinach and a drizzle of olive oil.  Mix well, salt and pepper to taste and serve.

This makes one large serving! Pictured here with Maple-Mustard Salmon!

The Assist...

I've said it before... I get my energy from a great writer, and inspirational speaker that I have been following for years... probably about 8 years. His name is Jon Gordon. I was introduced to him through my best friend, who had heard about him through her work. I signed up for his newsletter immediately, and at one point even worked with him one-on-one over the phone.  I've read all of his books and we've met once, when he was here in Minneapolis and spoke to the public. I am a true follower!

This morning he tweeted, "Great leaders don't succeed because they are great. They succeed because they bring out the greatness in others."

It's almost like he's been reading my mind for the last couple of weeks. I've been saying for years that "In the game of life, the greatest statistic in the assist".  It is not about our individual success, but how we help others succeed. But, in the last few weeks, it's really hit home in my brain. I've been using this analogy to figure out how to make changes to Dandy Life.

Obviously, I want my business to succeed. So, how do I make that happen?! What really is the goal of my business?! I've spend a lot of time over the last few weeks hammering this out. In the end, the goal of Dandy Life is to help you grow a healthier lifestyle. To do that I feed you inspiring words and health tips, I offer you opportunities to talk about creating a healthy life, and I give you tools to get there. My hope is that you take bits of this information and use it to nourish your goals and dreams.

Dandy Life will be "Great" when YOU feel great! :)

Healthy Plates is now My Dandy Life!!

2012 was definitely a year of change for me, and for Dandy Life, we have both grown and changed. Therefore, I'm making some changes with this blog. Dandy Life has never been just about food, it's been about wellness and health. I consider myself a "Health Coach", it goes beyond nutrition, to living healthfully. I eat clean, with very little processed or fake food. I use essential oils to relieve pain, clean my house, and lift my spirits! I am studying to be a personal trainer- in part so I can use my knowledge to improve my own performance!

Putting it generally... This blog is more about sharing my journey and hoping that it helps you grow. The Dandy Life Website, will continue as the primary site for the professional side of the business. You can look there for info on Nutrition based Classes, Cookery Services, and Essential Oils. Healthy Plates, will now be called.... My Dandy Life. My Dandy Life will highlight my personal journey. No worries- you will still find recipes! But, I hope it will turn into more of a Health Coaching Journal, than a food blog.

Please have patience as I make these changes!

I look forward to sharing 2013 and all of it's glory with you!

Tonya

Peanut Butter Oatmeal Chocolate Chip Cookies

I don't bake, but I do have 2 specialties, my Holiday Biscotti, and these PB cookies! It's the holidays, and I wanted to make Peanut Butter Blossoms, so I used this recipe instead of just plain peanut butter cookies... they are delicious! And, I made some healthier substitutions.

Holiday Biscotti on the left, Cookies on the right!

Ingredients:

1 1/2C firmly packed brown sugar

1C creamy Peanut Butter (try using all natural- no sugar added pb)

3/4 C butter (sub coconut oil for up to half)

1/3 c water

1 egg

1 tsp vanilla

3 Cups Oats

1 1/2 c all-purpose flour

1/2 tsp baking soda

1 bag Hersey kisses (or 1 1/2 C semi- sweet chocolate chips)

Heat oven to 350. Beat together brown sugar, peanut butter and butter until light and fluffy. Blend in water, egg and vanilla. Add in dry ingredients 1/3 at a time and mix well. Shape dough into 1 in balls. Place on parchment lined baking sheet. Bake for 10-12 minutes, until cookies are light golden brown and start to crack. Immediately when cookies come out of the oven, place a Hershey Kiss on the top. Transfer to cooling rack.

If you are using chocolate chips, mix them in before rolling into balls.

Holiday Biscotti

It's that time of the year!! There is no escaping the Christmas Cookie Infestation! I love biscotti any time of year, but here is a fun and festive one.

Ingredients:
2 cups all purpose flour *
1 1/2 tsp Baking Powder
3/4 cup sugar
1/2 C (one stick) butter, room temperature**
1 tsp grated lemon zest
1.4 tsp salt
2 large eggs
3/4 cup pistachios
2/3 cup dried cranberries

decoration:
12 oz white chocolate

Biscotti on the left, Peanut Butter Cookies on the right!

Red and Green sugar crystals

Directions:
Preheat oven to 350 degrees F

Line a baking sheet with parchment paper. Whisk flour and baking powder in a medium bowl to blend. Mix the sugar, butter, lemon zest and salt in a large bowl with a mixer. Add eggs, one at a time. Blend in dry ingredients until just blended. Stir in pistachios and cranberries.

Form the dough into a log about 3 inches wide and 13 inches long- it should be about an inch thick. Bake until light golden brown, about 30 minutes. If in doubt- go shy on the time. Over baking at this point makes for crumbly biscotti later.  Let cool for 30 minutes.

Slice biscotti with a sharp knife into pieces about 1/2 in thick. Place slices on baking sheet and bake until toasted pale golden, about 10 minutes.  Transfer to a cooling rack.

When biscotti is cool, they can be drizzled with melted white chocolate (according to package directions) and sprinkled with colored sugar.

Biscotti will last about 4 days in an airtight container, or 3 weeks wrapped in foil, and frozen in a resealable plastic bag.

* Consider using half whole wheat pastry flour, and/or subbing almond meal as directed by the package. I did both of these things and they turned out great!

** Try using pureed prunes for up to half of the fat in any baking dish. I used 2T this time, and it worked great!