~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!

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

Raw Vegan Fruit Rolls Recipe~Black Folks Eating Right

Before my dehydrator that I love so much, I use to purchase Fruit Roll-ups and Foot-by-the-foot, which is another, so called fruit treat all to find out that, none of these treats are good for your kids, and they contain, high fructose corn syrup, corn syrup and sugar, and barely any fruit.  

I will admit that the first batch I made, did not turn out at all -

 I forgot to grease the dehydrator sheet, and ended up scraping little flakes of dried up strawberries off the plastic with a knife...  

But in my next batch; I tried adding a banana, and covering the dehydrator sheet with a thin layer of coconut oil – 

EXCELLENT!

  

All you need is some time and some fruit.

Blender

Dehydrator

Fruit of your choosing… raspberries, strawberries or blackberries the list goes on have fun… experiment.

water

My recipe makes 10-12 fruit leather rolls, but it can easily be doubled or quadrupled to fit your needs

What I used:

2 bananas

1 whole container fresh strawberries

Directions:

In your food processor, puree the strawberries and banana into a thick fruity paste, adding water as needed. 

Next, grease your dehydrator sheet with a thin layer of coconut oil and cover with fruit mixture, using a spatula to make sure it's spread evenly.   Dehydrate on 118 degrees for 8 to 12 hours, or overnight - fruit rolls should be pliable, but not sticky.  

Cut into equal strips, and roll into cylinder shapes.

~~~~~~~~~~~~~

These are perfect for when you're on the go –

I'd suggest keeping some in the fridge for whenever you need a quick and healthy snack. 

  Thanks for stopping by.

Raw Zucchini Pasta & Marinara Sauce Recipe~Black Folks Eating Right

 

 I purchased a Veggie Noodle Maker and included in the box

were a few recipes that you could try. 

There are also a few online that look good. 

I am always on the look out for new recipes to experiment with.

I am sharing with you this totally Raw Vegan family dish, that I eat often, out of many of the recipes I've done, the family enjoys

this one the most. 

Thanks for stopping in.

 Raw Zucchini Pasta & Marinara Sauce

Yield: 4 Servings

Prep Time: 25 minutes

Equipment: Noodle Maker

                    Blender

Ingredients:

4 Medium Zucchinis

Sauce

 1/4 Cup Sun Dried Tomatoes (soaked in purified water for 2-3 hours)

2 Tomatoes

1 clove Garlic

Fresh  Italian seasoning

2 Tablespoons of each

fresh cilantro,

fresh oregano

 basil 

rosemary

Thyme

1/8 cup Extra virgin olive oil

½ tsp sea salt

Juice of ½ orange

1 Cored & Seeded bell pepper (cut into small chunks)

½ small sweet onion (cut into small chunks)

Directions:

1)      Cut ends off of washed Zucchini and then make your Zucchini strips/Spaghetti.

2)      Add a dash of olive oil and a pinch of salt. 

Massage into noodles and let sit while you create your marinara sauce.

3)      Chop all sauce ingredients and place in a food processor 

(you can save the soak water from the sun-dried tomatoes for soups, sauces, etc…)

4)      Pulse ingredients until a chunky, yet thick consistency is achieved.

5)      Over your freshly zucchini noodles, add your delicious marinara sauce 

Healthy Black Family of 5~~ Juicing Recipe

One of the best things about juicing is the endless combination of fruits and vegetables you can experiment with. When I am making my juices for my family, I make sure that 2 types of greens are used, and I also include carrots.

 The rest of our diet consists of seeds, nuts and lots of different types of salads. 

Spirulina, in tablet form, is another “super food”  my family takes.

We get ours here.

Pears, Pineapples and Granny Green Apples are some of my favorites that I mix with most of my juices. I feel that Pineapples’ are the best fruits to use when masking your greens.

Today I am sharing with you another healthy and great tasting juicing delight.

You will need a:

Blender

1 Bushel of Kale

2  Leaf Stocks of Green Lettuce

4 Carrots

2 Granny Green Apples

1 Red Delicious

1 Pineapple

2 Pears

Ice

Blend for about 2-3 mins.

Makes 2-4 servings

Thanks for stopping in.

Peace Love and Olive Oil

Ya'll

Plant Based Juicing Recipe Family of 5 (2)

(source)

This juice recipe will fill

 2, two Gallon containers

You will need:

8 Red Delicious Apples  

8 Granny Green Apples

2 Oranges

2 containers of Blueberries

2 containers of Strawberries

2 Stocks of Kale

1 Large Carrot

(best served cold)

This juice recipe is so good, it’s sweet and tangy, just what your tongue craves.

I think the blue berries are what make this juice so sweet.

I cannot wait till the summer; I want to do a lemon, watermelon, strawberry juice, for starters…

Make sure you click the link to each fruit, and vegetable in this recipe to see the benefits

that each one has.

Another recipe

Peace Love & Olive Oil Yaw’l