Deconstructed Healthy Sushi Bowl

Deconstructed Sushi BowlI hope you all had a wonderful holiday! I know that many of you have made some of your New Years goals- which likely include losing weight. I am not one to preach about how you should be living your life, but I did want to share some of my thoughts on resolutions. As we reach a birthday, new year or other milestone that is meaningful in some way, we often set different goals. It is great to check in and assess our lives to take note of what we need to improve upon or perhaps to reward ourselves on what has been achieved.

This year, instead of setting that familiar measurable goal of losing weight, consider altering your entire lifestyle. Healthy eating, exercise, etc..is my lifestyle. It is not an obsession nor is it a means of looking my physical best. My lifestyle is one that makes me feel great both physically and mentally. Do I eat junk sometimes? YES. Do I drink sometimes? Yes. Do I skip workouts? Hell yes! But I do all of these things in moderation. Balance is key. Too much of anything is never a good thing and that sometimes includes an obsession with a healthy living. I understand that might sound silly to many of you, but if eating a few Doritos sends you down a downward hill of self-hate, guilt, and obsessive exercise.. there is something unhealthy about that too. Life is about finding the balance in everything (this also includes work and relationships).

Always remember that really just means what we eat, not what we eat to lose weight.

Now onto the recipe! I love this recipe for many reasons…

1. I don’t have to waste my money ordering sushi anymore.
2. The possibilities to make it your own are endless.
3. Makes a delicious side dish for any protein (think tofu, raw or cooked salmon, chicken, chickpeas etc…)
4. It is so easy to make and super cheap!

Here’s how you make it!

Ingredients:

• 2 cups uncooked brown rice or about 4 cups cooked ***(see notes, follow directions on the bag)
• 1/2 cup rice wine vinegar
• 3-4 tbsp tamari or gluten free soya sauce (or to taste)
• 3 tbsp honey
• 1 tsp wasabi paste (optional, more if you like it hot!)
• 1/4 cup chopped pickled ginger
• 1 sheet of nori (dried seaweed) cut into thin strips
• 3 tbsp toasted sesame seeds
• 1/2 cup seeded and chopped cucumber
• 1 avocado diced

Directions:

1. Cook rice according to directions. See note below.

2. In a small sauce pan over medium heat, whisk rice wine vinegar, tamari, honey and wasabi until combined. Pour mixture evenly over rice and stir until well coated. Taste and adjust seasonings to your taste.

saltier= more tamari
tangier= more vinegar
spicier = more wasabi
sweeter= more honey

3. Mix in pickled ginger, nori, cucumber, avocado and sesame seeds.

4. Serve alone or with protein of choice.

***I love this brand of short grain brown rice for this recipe. It mimics the texture of white sushi rice. I cook mine with splash of avocado oil and salt. It comes out sticky and fluffy- perfect for sushi rice! Cook according to bag directions.
Deconstructed Sushi Bowl

Baked Falafel Bowl

oehzAuCav_t8HvomiUzlJ7ryKIVrNBgb4zg2as9j3QQ
Falafel is a go-to vegetarian comfort food across the Middle East. While traveling in Israel I had many falafels, which are traditionally served in a pita with pickled vegetables, hummus, or a tahini based-sauce. The name is often confused or interchanged with equally delicious shawarma which is various meats cooked on a spit. Falafel is traditionally made with chickpeas, flour and spices then deep fried for an amazingly crunchy snack or meal. I eventually had to stop eating the falafel because of how sick I felt which was most likely from the combination of deep-frying and gluten.

I am so excited about this recipe! Finally, I have found a way however to enjoy falafel stomachache-free and with no bloating. Keep in mind however; chickpeas do contain sugars that humans cannot digest so if eaten in mass quantities some digestive upsets can occur. These falafels are gluten free, dairy free, and vegetarian. I personally love eating out of bowls, mugs, cups etc… It is weird but I always preferred a platter to a sandwich. I like making my own little combinations on my fork or mini sandwiches with gluten free pita on the side. I placed mine in a bowl with grated carrot, Israeli salad, brown rice, pumpkin seeds and my homemade hummus! Feel free to wrap yours in a whole grain pita, top on quinoa or place on top of salad (which I had for lunch the next day, yummy!)

D8GpIjEItqjn3TjZKa1arvvguxxmQ5j962TtjhMSJ4YBaQcJyLyjs0ikbs6LrqxUc7B5TL7nYpWYRhjos2grEInZRIusD33wBSu3N6du9HChddDNJp0lG2CinxWwb24PkLBsegJOBodSwVa7rzOn6Tce-hIwBURh722Vo8hEZuLMtY4VkWlReUbL4U2lsFI8S8ROD_gstw0sDWwgUqeA0SAtL3RABqBPX3R6UBFEdONH6pxV5yv0_bG4FOtJ1ru09A
OguWIEm1D5rjZ5S2bwU-ATTwSEBubrbMEURhpbAK2gw
Serves 2-3

Falafel Ingredients:

•One 15-oz. can chickpeas, well drained or 2 cups fresh (see my homemade hummus recipe for directions)
•1 french shallot or 1/2 red onion, roughly chopped
•2 tbsp olive oil (divided)
•1/4 cup almond flour (you could also use chickpea flour)
•3 tbsp roughly chopped fresh parsley
•1 1/2 tbsp (about 3 cloves) chopped garlic
•1/2 tbsp ground coriander
•1/2 tbsp ground cumin
•3/4 tsp salt
•1/2 tsp baking powder
•1/2 tsp fresh lemon juice
•1/8 tsp paprika, or more to taste
• a few dashes hot sauce
• salt and pepper, to taste

Bowl Ingredients:

• 3 carrots grated (I used a box grater)
• 4 radish thinly sliced (optional)
• 1 1/2 cups short grain brown or wild rice
• 2 tomatoes diced
• 1/2 cup diced cucumber
• 1/2 tbsp red wine vinegar
• a good squeeze of fresh lemon juice
• 2 tbsp roasted pumpkin seeds or toasted sesame seeds
• 1 tbsp chopped fresh parsley
homemade hummus (store bought is fine too!)
• fresh lemon wedges for serving
• salt and pepper to taste

Makes about 18 Falafel (Serves 3-4 people)

Directions:

1. Preheat oven to 450 degrees F.
2. Combine all falafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy.
3. Using a tablespoon, scoop mixture out and form into balls. Brush with remaining tablespoon olive oil.
4. Bake on a cookie sheet for about 40-45 minutes, making sure to flip half way through until brown and crisp.
5. While the falafel is cooking, prepare the rice (follow directions on bag) and grate carrots.
6. For the israeli salad: Mix in a small bowl cucumber, tomatoes, parsley, red wine vinegar and lemon juice, salt and pepper.
7. Toast pumpkin seeds or sesame seeds in the oven at 350 F for 10 minutes or in on medium heat in a dry pan until the oil is released.
8. Arrange falafel, rice, carrots, israeli salad, hummus and seeds. Top with tahini or extra hot sauce! YUM!

S8vqxmolX4X6zapTN3_6rUnFxxdiT0uGtsQjdtbk3PgS-Hf_P1MLPBnpzvg3T3CK6INpVlNpbWwXL8i7buhhvQ7FH5xmqiw87uC1yuzEva4EzIoupC3uLVROoXD3lAdto

Coconut Brown Rice Pudding with Maple, Pistachio and Fresh Plum

HXjLF64D670WiStfWMjv75bGBmE9-LvbqKWxRsU59E0
Rice pudding is one of those desserts that gives you that stick to your bones feeling that comforts you on a blistery night. The problem with most rice puddings however, is that it literally sticks to your bones… and your stomach, thighs, and ass. Can I say ass on here? In any case…I have created an equally as comforting dessert but without the added dairy, refined sugar and unhealthy fats.

There’s a lot of people who just really can’t do the whole brown rice thing. The ‘healthier’ taste can really ruin a good sushi meal, or a simple meat and rice dinner. Personally, brown rice has a nutty delicious taste, and white rice… well it kind of tastes like nothing. Which is why sushi places will add beer and sugar , and Chinese food places will fry it up (yeah…thats why it’s so delicious!) So I put this one to the test with Zach (the BF) and his brother in law who really just cant do the whole brown rice, bread and pasta. Let’s just say I prevailed with flying colours. Both of them polished off their bowls with only one remark… “some raisins would of been nice.” No comment about the brown rice taste! WAHOO! So hopefully if you’re trying to get a loved one a little healthier, this may be a good start. The fresh tart plums and crunchy pistachios are a perfect contrast to the creamy rice pudding. It really helps cut the richness of the dish, and leaves you truly satisfied. For a little extra sweetness and earthy delicious flavour, the maple syrup takes it to another level. If you like the classic version, then omit the toppings and just add raisins and maybe a little extra coconut.


A few important notes about this dish:
1. It does not keep well in the fridge! The rice gets a little hard and just does not have the creamy rice pudding effect. So it is best to serve this fresh and warm!
2. Sweeten to your liking. I used stevia to sweeten mine which was just enough with the added maple syrup poured on top. If you don’t have stevia on hand, feel free to use 1/2 cup (or to your liking) of any natural sweetener. Coconut sugar or pure maple syrup would work beautifully!
3. This is an amazing option if you are on a budget! All the ingredients are SUPER cheap and ones you most likely have in your pantry.

As always, this recipe is free of gluten, dairy and refined sugars! Also it’s perfect for vegans! C’est tous. Bon appétit and have a beautiful weekend! Love you all!

8WJLR1wMrnpfxciGrmYAn46ue3UvGtwGthCriTjjMqk
UhHvdXHCiOQEgmGBlwGusOYr425sRevYvYTt3NNwEfY0tFps6cyg21fnqRJsHMgmgF1CXA-vPBSw48mpmATAIsw6z_kurxM2SGBIQZMmA04QD4gYC-qlK_jNdUSkgq8kQ3pObB-csd59RYcjJ72BthH8scwl7frHU7XEmbqV30T8LDWEiAbPtulBxSMWqsQbG-r9b7cMcyDwyP-WgeRt-L8

Ingredients:

•1 cup brown rice (not the quick cook variety)
•5 cups almond milk (if you use vanilla flavoured then you can omit adding vanilla)
•1/2 tsp pure vanilla extract, or the seeds of one vanilla pod
•1 tsp ground cinnamon
•1/2 tsp liquid stevia or 1/2 cup coconut sugar or other natural sweetener of your choice
•1/2 tsp pink Himalayan salt (or sea salt)
•3/4 cup coconut cream (the thick part from the coconut milk from the can!)
•1/2 cup unsweetened shredded coconut
•1/4 cup roasted pistachios (roughly chopped, for garnish)
•4 tbsp pure maple syrup (for garnish)
•1 plum thinly sliced (for garnish)

4-6 servings

Directions:

1. Bring rice, salt, and almond milk to a boil in a medium saucepan. Reduce heat and partially cover for 10 minutes.

2. Remove lid, add cinnamon, stevia (or other sweetner) and vanilla. Over a low simmer, stir rice occasionally for another 20-30 minutes until the liquid is absorbed. Once rice is tender, add coconut cream and shredded coconut. Stir until combined and taste. Adjust seasonings as desired!

3. For an individual serving, add about 1/2- 3/4 cup of rice pudding. Top with 1 tbsp pistachios, a few slices of plum and a drizzle of maple syrup! Remember to serve warm.

MjRTx2ZMP1WzLOAfttxiAe2aQSIgXDhtOZlKPnpBU9cJT403oDHfFIUS1TjcHI17k-4iz3RsmWvlRXlz1n20tEMZdkIE7NI8tacZb7__yF1UFCkAWr-iDKYC6pU2_EzCc