JOFR Challenge #2 - N is for November!

November is for mustache-growing, Thanksgiving-feasting, and now… nuts. Mr. Oliver asked us to create a dish incorporating ingredients that begin with the letter N. After some thought, I decided to make caramel-covered apples dipped in nuts since that totally has "autumn" written all over it. I chose to stray a bit from the classic caramel apple and create a homemade honey bourbon caramel. As for the apples, I chose a large, bulbous variety that Trader Joe's often has in stock--opal apples. The gorgeous yellow color caught my eye right away, and they have the perfect crispness to pair with the caramel. The addition of pistachios and pink sea salt add texture and flavor.
My roommate and I decided to have a "Friendsgiving" potluck dinner. I thought the caramel apples, in addition to the turkey, would be a great for the party. I figured it would be nice to share the love instead of indulging in a full ton of molten sugar alone. Needless to say, tons of molten sugar was ingested. What can I say? I needed a taste tester… no regrets!
This was my first attempt at making caramel and I do not have a candy thermometer, so I was a bit intimidated. Sugar quickly burns, especially at high temperatures and this leaves your candy tasting bitter. Instead of the thermometer, I used a method involving cold water. In this method, bits of caramel are dropped into the water at different stages of the candy-making process. The caramel cools quickly, due to the coldness of the water, and can be picked up and felt for the right consistency. This website explains it perfectly and was my best friend through the cooking process.
Here's the recipe (adapted from this honey caramels recipe):

Bourbon Salted Caramel Apples with Pistachios

1/4 cup bourbon (I used Maker's Mark)
1/3 cup turbinado sugar
1 cup honey
3/4 cup heavy cream
1 tsp vanilla extract
2 tablespoons butter

opal apples, whole
pink himalayan sea salt, to taste
raw pistachios, roughly chopped

In a large pot (the caramel will boil over 2x the size), add heavy cream, bourbon, turbinado sugar, and honey and mix over high heat. Be careful to keep the alcohol from the flame.

If you are using the "cold water trick" make sure you have 2-3 small dishes of ice cold water nearby. Every 5 minutes or so, add a teaspoon of caramel to the dish and after a few moments pinch it to feel for consistency. Here's a photo where you can see the difference between the consistencies at different stages of the candy-making process (excuse the muffin tin repurposing):

When the caramel is ready, remove from heat. Mix in the vanilla extract and butter. Let the caramel cool to a slightly thicker consistency, so it will stick to the apples.

Dip the apples in the caramel, roll them in pistachios, and sprinkle sea salt. Refrigerate on wax paper for at least 1 hour. Serve!

These caramels are very versatile. I poured the extra caramel into a separate dish to cut into squares. If you do this, make sure to keep the caramel somewhat cool. If left at room temperature for too long, it will melt into a blob (who's complaining?). 

All in all, our Friendsgiving was a hit. We had all sorts of unique family recipes and treats, from corn soufflé to ooey gooey butter cake. It was awesome to see friends, new and old, come together to make that happen. I woke up this morning feeling with a happy heart, truly feeling full (in every sense of the word) and thankful for all the good people and experiences in my life.

I wish you all a happy November, and lots of good eats to come!

XO, Kris

November Challenge #1 - Slow Cookin'!

Hello ladies and gents!

It's that time again, and I am rarin' and ready to go! Mr. Oliver has presented us with 3 new challenges for this month, and the first one is to share our favorite slow cooker recipe. Well, it just happens to be a funny coincidence that last weekend my roommate came home with a crockpot that her mother gave her! I've been so excited to use it! Crockpots are an amazing kitchen essential for those who are gone for the majority of the day. Students, those who work, and busy mamas & papas rejoice!

First off, here are some tips for first time crockpot users:

1. Add enough liquid. It can get dry if the liquid cooks out a bit, especially if you are leaving the house. You don't want your yummy meal to burn! I'd add at least 1/3 cup of your liquid of choice (e.g., stock, water, beer?!).
2. If you are going to be gone all day, make sure the temperature is on low. This will prevent vegetables from wilting or skipping passed the caramelization processes due to burning.

You know I love "gettin' funky" in the kitchen! So after Pinterest-ing for some inspiration, I came up with a recipe for chicken fajitas. Simple, and easy to make nutritious. 

Chicken Fajitas

-2 to 3 chicken breasts, whole

-1 large yellow onion, sliced

-1 yellow bell pepper, sliced

-1 red bell pepper, sliced

-2 tsp chili powder

-1 tsp dried oregano

-1 tsp cayenne

-2 tsp garlic powder (or 2 cloves fresh garlic, minced)

-2 tsp onion powder

-1 to 2 tsp Sriracha

-4 TBSP Bragg's Liquid Aminos

-1/4 cup water

~1 tsp salt/pepper

If preparing the night before, place all ingredients except bell peppers and onions into a Ziplock bag and shake. Marinade in the refrigerator over night. The following morning, put the marinaded chicken, bell peppers, and onions into the crockpot. More water can be added. Put on low for 5-7 hours. Use a fork to shred the chicken, which will fall apart. Serve!

I served my fajitas with low carb tortillas and fat-free black beans with jalapeño from Trader Joe's, AKA my favorite place ever.

You can, also, add greek yogurt in place of sour cream, fresh salsa, avocado, and cilantro. Get creative and think outside of the box. That's the most exciting part about cooking--it's something that you've created!

I hope you all enjoy your (extra long) weekend! Much love and good vibes to you all.

XO, Kristina

September Monthly Challenge #1 -- CELEBRATE!

Ello, mates! This month is the first month that I am fulfilling my duty as an Ambassador for Jamie Oliver's Food Revolution. I represent the community of San Luis Obispo, where I attend Cal Poly for nutrition. In essence, this means that I am responsible for educating the community on the importance of consuming real food, which means no GMOs and eating as organically and as fresh as possible. I understand this isn't possible for everyone ALL the time, which is one of the main reasons I chose to assume this position. I love a challenge!

This month's challenge is oddly fitting. For Mr. Oliver, he is celebrating the release of his second cookbook. For my family and I, yesterday was a celebration of life. My grandmother passed last October 24th. It will be almost a year that she is gone. Yesterday would have been her 85th birthday. She was one of my best friends. Knowing her soul was a pleasure and a gift to all who knew her.

There's the fashionista and I, as my grandpa would say! My grandpa was the "machinista," since he was a tool maker. What a match.

It wasn't until my grandmother passed that I really understood how much she loved us. Unconditionally. The cliché that "actions speak louder than words" is so true. I have had family members that told me they loved me, but their actions showed the complete opposite. My grandmother, on the other hand, was gentle and sweet. She didn't need to say much, though she often reminded us with her words. She was a woman who spent her whole day loving us. She woke up in the morning and said her Hail Mary's and Our Father's 5 times, then went on to specifically blessing each member of the family. Dinner was usually a soup with fresh vegetables or a meat and potatoes dish that would knock the words right out of your mouth wondering how something with so few ingredients could be made to taste so divine. Dinner was on the stove around 10 a.m. and ready by 4 p.m. sharp. The house was thoroughly cleaned before then, of course, and there wasn't a crumb on the floor by the next morning. 

Knowing her has taught me so much, and this was one of the best lessons. To love with your whole heart is to acknowledge every corner of it. To say, to feel, to act on your feelings. The more I experience loss, the more sharply I feel. The more I am reminded of the transience of life, the more I am gently nudged into feeling.

So yesterday for my grandmother's birthday I rolled with that "feeling." I went through her recipe books and looked for her kuglof (marble cake) recipe. I found it, but not only was it different than how we had made it together, but the ingredients were measured in decagrams. She has a weigh she taught me how to use. When I went to measure the ingredients, I realized I had forgotten what she had taught me. I broke down in tears. I tend to avoid baking her recipes, because that was what we did together. All my favorite memories of us are together in the kitchen. But, the reality was that it was up to me to remember these things and she was not going to be there to show me anymore. My entire being was slapped with the visceral realization that she was no longer here--a reality that I had been able to run from for almost a year. 

I moved on and made her traditional Hungarian chicken goulash. Butcher a whole chicken, sauté some onions, add a truckload of paprika, some extra spice, add your water, and simmer for a few hours. I served it over spätzle, which are egg noodles. I served it with a "butter letter" salad, as she'd say. Chopped butter lettuce, minced onions, red wine vinegar, and safflower oil with salt to taste. Almond champagne on the side. 

Anyways, I hope you all choose to celebrate today or any other day that you see fit. Don't wait until a "special" occasion. You're given the occasion to make every day special. Just run with your feelings and if you want to show your family love then you don't need an excuse!

XO, Kristina

When life gives you lemons… make CHEESECAKE!

Clearly, I am a dessert fiend. Between work and volunteering (I work as a banquet server and volunteer in a hospital kitchen), I have come across a lot of cheesecake lately and it's left me with a hankering for some. These dessert cravings don't just fade away, you know.
I am all for moderation. Through the years, I have tried all sorts of diets. But, as I have studied nutrition I have learned that as cliche as it is, it really is all about having a balanced diet. So, if you want a hunk of good ol' fashioned cheesecake with graham cracker crust and whipped cream, HAVE IT! I do. I do, however, enjoy the challenge of coming up with tasty recipes that have some nutrition behind them. I enjoy knowing that, even from my dessert, I am getting less saturated fat, less sugar, more protein, and even a bit more fiber. Cooking is a creative flow, a meditation. It's something that fills the soul with the "good stuff," if you know what I mean. Kind of like how in The Sims when one of your Sims reads a book, they get that little column above their head that fills them up with knowledge and experience.
My motto is to enjoy cooking, whatever that means to you, and enjoy yourself in moderation (and sometimes without it). To quote Oscar Wilde, "everything in moderation including moderation." If you are going out to a restaurant, get the burger! Get the chocolate soufflé with ice cream! Psychological health is just as important as physical health and it truly is all a balance. Just find what works for you.


THIS Lemon (Protein) Cheesecake works for me.
PS~ I don't measure when I cook, so this recipe is based on an estimate of approximately how much of each ingredient I used. I encourage you to use taste as your tool for measuring. I used whatever I had in my house at the time. If I could have made the crust from almond meal and whole wheat flour, I would have.
Here's the recipe:

Lemon (Protein) Cheesecake

Crust:

-2 slices whole wheat bread, toasted

-1/2 cup raw almonds

-1/4 cup coconut oil

-5 to 6 drops stevia

Preheat oven to 350 degrees. In a food processor, process almonds until ground. Add to a small bowl. Add toast to food processor, pulse until finely ground. Add to bowl. Add stevia. Add coconut oil one tablespoon at a time, and work with your hands until it slightly sticks together. Do not add too much. Press into the bottom of a pie dish, and bake for 5-15 minutes, or until golden brown. Cool before adding filling.

Filling:

-1 cup 0% greek yogurt

-1/2 cup low fat cottage cheese

-1/2 cup whipped cream cheese

-2 eggs

-1 tsp vanilla extract

-3 TBSP lemon juice

-1 to 2 tsp lemon zest

-10 drops stevia

-honey and/or coconut sugar, to taste (I used ~2 TBSP of each)

Add all ingredients to a food processor, and blend until smooth. Pour filling over pie crust, and smooth the top. Bake at 350 degrees for ~1 hour. The edges should be slightly browned, and the center should be jiggly. Garnish with lemon zest. Refrigerate for 3-4 hours before cutting.

Enjoy!

XOXO, Kristina

Fudgy Frosting… with Protein!!!

The other day I was watching Orange is the New Black, which I am already done with (epic), and I saw Vee eating some Funfetti cake with chocolate icing. I died a little.
So, I battled in my mind whether or not I should go buy a box with a friend, when I decided to use this as a nutrition challenge! I found this amazing cake mix that you add your own sugar to, and devised my own recipe for chocolate fudge icing.
They say "stressed = desserts backwards," and that's probably true during finals week. That treat satisfied our sweet tooth during the chaos of endless studying.
It's difficult to find a packaged frosting that's on the healthier side. This recipe is great for any kind of cake, whether it's a recipe you already have, or to add on top of a boxed cake mix. It's great because it's quick and simple, low-sugar, and packs a protein punch. You could even use it for brownies or make a custard out of it!
Here's the recipe:

Chocolate Protein Frosting

1 16 oz bag of dark chocolate chips

1 TBSP coconut oil

2 TBSP cacao powder

1/3 cup greek yogurt

3 TBSP almond milk

1 TBSP 100% maple syrup (optional)

1-2 full scoop(s) of good vanilla whey protein powder (I use Jay Robb)

dash of pink himalayan sea salt

1. Place chocolate chips and coconut oil in a microwave safe bowl. Microwave for 10-15 seconds at a time (as to not burn the chocolate), take out and mix with a spoon. Microwave/mix incrementally until smooth.

2. To the melted chocolate, add all other ingredients. Mix until smooth.

3. Refrigerate for 1 hour.

Tip: You can add less of each ingredient before adding the full amount in order to play with taste and texture. I make recipes by adding whatever ingredients sound good in amounts that seem just about right! Don't hesitate to play with your food! ;]

Enjoy, babes! Have your cake and eat it, too! 

XO Kris

Who Loves Cardio!?

Hey guys! Summer is right around the corner, and I'm sure everyone is upping their cardio to help lose those last pesky pounds before bathing suit season comes around. It's important, however, to make sure that you are doing the right sort of exercise in terms of your personal fitness goals.
Do you want to gain muscle, lose fat, or both? Nutrition and metabolism are not black and white; there is a lot of grey area, and knowledge on these topics is required to achieve the goals you desire. Biolayne, AKA Dr. Layne Norton, is a professional regarding the topics of healthful eating and working out; not to mention, he's one of my idols! Norton is a professional powerlifter, and "guru slayer,"who has a BS in Biochemistry and a PhD in Nutritional Sciences. His mission is to dispel what he calls "bro science," or nonsense health myths that have (and are still being) perpetuated.
I leave you with this short interview, in which Dr. Norton answers a few simple questions about fast versus slow cardio. HIIT, for the win!

XO, Kristina

Homemade Peanut Butter Cups

Hey guys!

I'm in the process of somewhat redecorating the blogspot! It's been a while, and I have a bunch of new recipes. Most of my new recipes, seeing as I am a college student, are easy and able to make in under 15 minutes! From here on out, the majority of my posts will quick, simple, healthy, and yummstas, as I like to say.

If you know me, I'm a chocolate girl. Every day I need at least one chocolatey treat. Finals are coming up, and I need to keep my dessert stash loaded! There's nothing wrong with sweets, in moderation, if there is nutrition in them. These peanut butter cups are the perfect way to procrastinate for a short five minutes, before you get back to the books. Here's the recipe!

Kristina's Homemade Peanut Butter Cups

1 cup chocolate chips

2 TBSP coconut oil

1/3 cup crunchy peanut butter

1/4 cup ground flaxseed (flaxseed meal)

2 drops of stevia (or 1/4 stevia packet)

optional: 1 TBSP maca root powder

In a small bowl, mix peanut butter, ground flaxseed, and stevia. 

Place chocolate chips and coconut oil in a microwave safe dish. Microwave for 15 seconds at a time, stirring in-between, until all chocolate is smooth and melted. Take caution to not exceed 15 seconds, or else chocolate may burn. 

Once melted, fill cupcake liners (or sprayed muffin tins) with 1 TBSP melted chocolate. Tilt cupcake liners (or spoon chocolate up the sides of the muffin tin walls) so that chocolate coats about 1/3 inch up. Place 1 TBSP peanut butter mixture on top, and flatten. Add another TBSP melted chocolate on top, and smooth over to cover the peanut butter. 

Freeze for 20 minutes, and enjoy!

I wish you all a lovely week. MONDAYS RULE!!!

Stay passionate,

XOXO Kris

Pumpkin Errythang

Yup, it's that time! Fall is finally here, and you know what that means--pumpkin everything. This year I decided to buy myself a can of organic pumpkin puree and some pumpkin pie spice to add to just about anything. For the past few months, I've been obsessed with mug cakes. They're perfect. They're fast, easy, delicious, and you can make them just as healthy as you'd like. I made one for dinner tonight, and was quite pleased with the outcome! I must say, this one is my favorite mug cake I have made so far. Here's the recipe (you can thank me later)...

Pumpkin Maca Mug Cake

Cake:

3 tablespoons oat flour (or flour of choice)
3 tablespoons pumpkin puree
1 1/2 teaspoons pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon baking powder
1 tablespoon honey
1 teaspoon egg whites
1/2 teaspoon maca root powder

"Cream cheese" topping:
2 tablespoons cottage cheese (i used low fat)
1 1/2 tablespoons greek yogurt 
stevia, to taste

1. Mix cake ingredients in a mug or small ramekin. 
2. Microwave for one minute.
3. Blend cream cheese ingredients in a food processor until creamy.
4. Top cake with cream cheese, drizzle with honey, and sprinkle with cinnamon. Chopped walnuts or pecans would add a nice crunch, as well!
5. Eat your heart out!!!

Maca root is a tuber that grows at high altitudes in Peru. Benefits include: high B-12 content, stimulating energy, increasing appetite and libido, and balancing hormones through adaptogenic properties. It is often referred to as "nature's viagra."

[Did you know...? Pumpkin and cinnamon have a warming effect on the body.]

Cacaonut Superfood Protein Bars

Hola, ladies and gents! It's sure been a while. I've been experimenting with my diet quite a bit lately. My goal is to gain muscle mass while maintaining a low wheat, high protein diet, while still being mostly plant-based in my food selection (though, I can't deny a good goulash or tri-tip sandwich when I see one! Hey, I'm a German-blooded Californian... what can I say?) Another thing I've been focused on is decreasing my sugar intake, exponentially. Yes, "exponentially..." It's that bad! I've actually been pretty successful, seeing as I haven't had refined sugar in weeks! Stevia has become my best friend. I've been making lots of brownies, cookies, and bars all with this magical powder. Besides that, I've been eating Quest bars, which I highly recommend you all checking out if you like your sweets, like I do. Thank you to my friend, and fellow nutrition student, Brian who introduced me to them. They come in flavors from chocolate chip cookie dough to, my favorite, chocolate peanut butter (which also just happens to be made from NATURAL ingredients)!
Unfortunatelyyyy, my college student budget has put a halt on my Quest bar consumption. They are a bit pricey, at around $2.50 a bar. So, I did what I know best and I made my own recipe for protein bars (and added my plethora of superfoods, of course!)

Cacaonut Superfood Protein Bars

2-4 scoops chocolate protein powder (use a natural brand; I like Diesel)

1 TBSP raw cacao powder

1 1/2 tsp bee pollen

1 1/2 tsp maca root powder

3 TBSP psyllium husk

3 TBSP ground flaxseed

3 TBSP peanut butter (use one where peanuts is the only ingredient)

3 TBSP crunchy almond butter

1-2 TBSP coconut oil, room temperature

almond milk

Add dry ingredients to a bowl, and mix. Add wet ingredients. Mix using a rubber spatula until mixture reaches a crumbly consistency. Add as much almond milk as needed to keep the mixture together. It should form a ball without falling apart into small pieces. Press the mixture into a small baking dish. Refrigerate for at least 2 hours. Cut into 10 squares. It may be helpful to line the dish with parchment paper, in order to prevent sticking. 

Each bar has 170 calories, 7 grams of protein, 12 grams of fat, 4.5 grams of fiber, and 1.4 grams of sugar. The fat content is on the high side; however, it could be decreased by adding more almond milk versus coconut oil and/or the nut butters. Don't be afraid to play around with it a bit!

Curious about the superfoods? Here's the rundown...

   Cacao: Contains awesome amounts of antioxidants, high amounts of vitamins and minerals (e.g., magnesium, calcium, zinc, iron, the list goes on). Healthy monounsaturated fats. One cacao bean is 11% protein!

   Bee Pollen: Contains all 22 amino acids (is a complete protein). It actually contains more protein than any other protein source (including all meats, eggs, etc.) when compared in equal weight. Used to increase energy. High in B-complex and folic acid. According to researchers at the Institute of Apiculture, Taranov, Russia, "Honeybee pollen is the richest source of vitamins found in Nature in a single food. Even if bee pollen had none of its other vital ingredients, its content of rutin alone would justify taking at least a teaspoon daily, if for no other reason than strengthening the capillaries. Pollen is extremely rich in rutin and may have the highest content of any source, plus it provides a high content of the nucleics RNA [ribonucleic acid] and DNA [deoxyribonucleic acid]."

   Maca Root: Great source of B-12 and other B vitamins. High in vitamins and minerals. Grows where nothing else grows high in the mountains of Peru (not a lot of oxygen, among other things)--think for a moment what a strong plant this is, and imagine what it must contain in order to be able to do this. Think about how that transfers to your body. Adaptogen. It brings the body into balance, if anything is out of whack. It is known for helping balance hormones (helps with PMS, thyroid issues, etc.) Libido enhancer. It is advised to use maca root in small amounts.

   Psyllium Husk: Need fiber? Psyllium husk is your man--'er, seed... It is often used as an appetite suppressant, because of it's fibrousness (100 grams of it will yield 71 grams of soluble fiber)!

   

This morning I crumbled one of the bars and added it to my oatmeal with some cinnamon, raisins, stevia, and cacao nibs for an extra crunch!

Nom. 

Enjoy!

XOXO,

    Kristina

Juicer Pulp Sweets and Holiday Treats!

So, I got a new juicer for Christmas, and I couldn't be more stoked about it! After watching the documentary, "Fat, Sick, and Nearly Dead," I was sold. Juicing is the best way to get all those awesomely yummy micronutrients in fruits and vegetables. You would be too full to eat all that at once!   My mom got me an awesome Breville that I've been using every day, especially since I've caught this nasty cold. I've been making sweet veggie juices ever since. Usually I'll throw in some spinach, lemon, tangerines, carrots, celery, apples, mango, pineapple, and onion. Just kidding, no onion ! :P My Breville is my new baby! The only downside is all the fiber-packed pulp that you're left with. I can't stomach throwing it away.

I found this lovely, nutritious recipe for zucchini muffins from Heavenly Homemakers and decided to give them a go! Not too shabby!

Whole Wheat and Honey Zucchini Bread

3 cups whole wheat flour
2 teaspoon cinnamon
1 teaspoon baking soda
1/2 teaspoon sea salt
1/2 teaspoon nutmeg
1/2 teaspoon baking powder
1 cup honey
2 cups shredded zucchini (I use my food processor to shred zucchini, skin and all)
1/2 cup melted butter
2 eggs

In a large mixing bowl combine flour, cinnamon, baking soda, sea salt, nutmeg and baking powder.  Stir in honey, zucchini, eggs and melted butter.  Mix ingredients until dry ingredients are moistened.  Pour into two well buttered loaf pans.  Bake at 350° for 45-60 minutes or until a toothpick inserted in the middle comes out clean.

There's the final product! Pretty similar to zucchini bread. The truffles in front are raw, organic cacao truffles. Chocolate heaven without the guilt? Um, hello bliss!

I finally got some raw cacao powder, so I headed to the local farmers market and got some of the most decadent organic honey dates EVER. Their creamy, sweet, richness always does the trick for my sweet tooth. After noshing on a few, I conjured up this recipe. It yields about 6-8 truffles.

Raw Cacao Truffles

-10 dates, pitted

-3-4 TBSP raw cacao powder

-1/2 tsp agave nectar

-1/2 tsp coconut oil

-handful of almonds, finely chopped

Blend the dates, cacao powder, agave, and coconut oil in a food processor until a sticky paste is formed. Add more agave or oil if needed. Form into truffle-sized balls and roll in chopped almonds. Stuff face, and enjoy!

My favorite part about these sorts of treats is that I don't have to feel bad about eating 4 of them! If you know me at all you know I have no sense of restraint around sweets. And truthfully, the richness of the truffles makes them satisfying after just one or two.

I hope everyone had an awesome holiday season, and I wish you all a beautiful new year. I am looking forward to being more consistent with my posts this year. 

Love and light, lovelies! 

Kristina XO