~A Healthy Munchy Snack~ Black Folks Eating Right

The munchies we all get them right??

Well at any rate, I found another low fat, snack that you can put into your kids lunch, next to your desk at work or for that midnight snack you crave. It satisfies that sweet, nutty craving we all seem to get every now and again.  

Here is a recipe that I modified to suit my taste buds…

try it and enjoy!!

What I used:

2 cups Uncooked, Old Fashioned Rolled Oats

1 cup of  Craisins 

1/2 cup toasted Coconut {sweetened or unsweetened}

1/3 cup roughly chopped {shelled} Pistachios

1/2 cup Honey

2 tablespoons Coconut Butter

1 teaspoon Real Vanilla Extract

1/4 teaspoon ground Cardamom

1/4 teaspoon ground Cinnamon

1 pinch Sea Salt

DIRECTIONS:

To toast the coconut just preheat your oven to 325 degrees. Scatter the coconut onto a rimmed sheet pan and bake for 5-10 minutes or until golden, stirring {and checking on it} often.

In a small bowl combine the honey, coconut butter, vanilla, cardamom, cinnamon and a pinch of kosher salt. Stir and set off to the side.

In a large mixing bowl; combine the oats, craisins, pistachios, toasted coconut and  pour in the honey mixture. Stir to combine.

Spread the granola mixture onto the same pan you used for the coconut and bake at 325 degrees for 10 minutes, rotating the pan 

 Stir and continue to bake for an additional 5-10 minutes or until the granola is a deep golden color

. Let cool and store in an airtight container for a few weeks.

I often make a large batch and store...

GREAT FOR BREAKFAST TOO!

Mama Mingz Pizza Sauce~Black Folks Eating Right

My son loves pizza and that was the one foods he begged me to allow him to eat with a plant based diet.

Why not, 

I can find a low calorie recipe sauce for pizza I already have a bread maker that makes pizza dough. I am more than half way there.

And I did.

And he loves it. 

The sauce is pretty good, if I don't say so my self.

(say it in your best Italian accent)

"MAMA Mingz Pizza Sauce"

1 tablespoon Olive Oil

1/2 cup minced  Sweet White Onion

2 cloves Garlic, pressed through a garlic press

2 tablespoons minced Sun-dried Tomatoes 
{ packed in olive oil}

2 teaspoons Dried Oregano

1-1/2 teaspoon Dried Basil

1/4 cup White Wine (like a Chardonnay)

1 {6 ounce} can of Tomato Paste

1 cup Water

2 pinches of Kosher Salt

1/4 teaspoon Black Pepper

 Heat a large {10 inch} skillet over moderate heat. Add in olive oil and when hot, add in the minced onion and garlic. Stir until soft.

Now add in the minced sun-dried tomatoes, dried oregano and basil and stir. The oil and the heat of the pan will soften up the dried herbs.

Pour in the 4 tablespoons of white wine and let that simmer until reduced by half.

Add in the entire can {6 ounces} of tomato paste and the cup of water. Switch over to a wire whisk and stir until combined. Reduce the heat to medium-low and simmer the sauce for 15 minutes before seasoning with kosher salt and black pepper.

Pour in to a jar to cool and store in the fridge for a week, or use it tonight.

Raw Beets & Red Cabbage Recipe~Black Folks Eating Right

Colors!! I love the colors in this salad; I think it’s important that a meal have lots of colors.  And one of the easiest ways to add color to your planted based meal is by having a large salad each day.

Whether it's a main meal or a side dish, add as many fresh vegetables as you like and even pick a color theme- how cool is that??

 In many black families, cabbage is a very popular side dish, which is usually cooked and while being cooked, bacon or some sort of meat is added, even if the recipe calls for a raw salad mayonnaise or salad dressing is added, and most of these condiments contain eggs and/or sugars.

This turns into an unhealthy meal quite quickly.

~Yes they have a vegan mayonnaise..its called Vegenaise, you will be hard press in telling the difference.

Red cabbage is a wonderful source of vitamin C, which assists in anti-oxidation, helping to keep your skin healthy and youthful.  It is also high in vitamin A, which is involved in maintaining healthy eyes.  Vitamin E is also contained in red cabbage, therefore helping in immunity building, DNA repair and other metabolic processes.  It is cleansing to the body and also contains calcium. 

Beets were the other main ingredient in this salad and I love beets.  

If you have not eaten beets raw, they taste like a sweet carrot.

Beets are also highly nutritious...

They contain unique pigments that are antioxidants and have been found to offer protection against coronary artery disease and strokes.  Raw beets are an excellent source of folates, but these levels can be depleted with extensive cooking.  They also contain the powerful antioxidant vitamin C and the essential mineral, potassium...heck they are just good for you!

I used:

2 Beets chooped

1/2 of a Red Cabbage chooped

2 cups mixed greens

Dressing

3 tbsp olive oil

1 tbsp fresh basil

1 tbsp fresh cilantro 

1/4 teaspoon of Apple Cider Vinegar

 Sea salt to taste

My Natural Hair & My Raw Plant Based Diet

I have been keeping record of the changes I have been having, since choosing a plant based lifestyle. I mentioned these changes in a previous  blog called " Change is Good".

However,I am noticing other positive changes as well, mostly my hair. 

About 5 years ago I went natural, meaning I choose not to relax my hair. 
However, my diet still consisted of meat and dairy. And about 11 months ago, I quit smoking  cigarettes cold turkey, but I was not eating correctly.

Up until recently, I've noticed a lot of growth in my hair, and nails, and how smooth my skin is. It’s amazing. 

I plan to document my hair

growth, using my own hair mixture.

I have been experimenting with some herbs, and will also share some natural hair gels recipes, lotions and creams...
 You can make at home.

I am very excited about this new journey.

Another noticeable change in my body is,I don’t feel sick anymore after eating, I don’t feel bloated, like I use to feel after eating a totally cooked meal. 

I often wonder why I had not done this long time ago, gone raw or vegan, but just as quick as the thought enters my mind; I just shake it off and remember, it’s was just a moment in time.

You know better, you do better. 

This seen a version of this salad here.

Prep Time 15-20 mins..

What I used.

1 head of a medium red cabbage sliced into strips

2-3 stalks of celery, sliced

½ red onion, thinly sliced 

2 apples, cut into small pieces

 (I used one red delicious and one  granny green)

1/2 cup of golden raisins

1/2 cup of toasted walnuts

1/4 cup of chopped dill

1/4 cup of lemon juice

2 tbsp of extra virgin olive oil

1 tsp of  mustard

1 tsp garlic powder

Sea Salt and pepper to taste
2 Servings

I use Red Wine Dressing on my Salad 

SOOO GOOD!!!

Directions

Combine lemon juice, olive oil, mustard, garlic powder, and salt and pepper in a small bowl.  Mix well with clean hands.

In a large bowl combine cabbage, celery, onion, apples, raisins, and dill.  


On low heat 
coat pan with Extra Virgin Olive Oil
roast your nuts.

Top with dressing .

Season then Enjoy!

~Wheat Grass~& its Many Health Benefits~Black Folks Eating Right

 Wheat grass

Wheat grass is a root made from the common wheat plant and is growing in popularity as an ingredient in juicing. 

I often use wheat grass on my salads and I usually juice about ½ cup of wheat grass every so often.

Wheat grass can be taken fresh, powder or pill form.

Research has shown that Wheat Grass has incredible healing proprieties, such as, curing cancer, a cancer preventative, and detoxification, It helps oxygenate and alkalize the blood…

 

Wheat grass contains 70% chlorophyll; it’s a powerful fighter and preventative of colon cancer.

Wheat grass extract absorbs free radicals....

Even though drinking wheat grass has been found to be beneficial drinking too much can lead to nausea and upset stomach.

You can get Wheat Grass at your local Whole Foods or Trader Joes, 

Or you can grow your own…

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