Healthy Blueberry Oat Muffins

1/30/2016 0 Comments

Muffins are naturally sweetened with juicy blueberries, banana puree and date paste. Joy is found once you bite in and find plump berries waiting to burst into your mouth.

With the healthiest ingredients chosen, you can have these for breakfast without any hesitation. The perfect breakfast muffin? Perhaps!

Oats, bananas, dates with a touch of agave create a unique take on your standard muffin oozing with sugar and oil. These are refined sugar-free, dairy & oil-free and if you use gluten-free oats, gluten-free.

Prep Time: 15 Minutes | Bake Time: 28-38 Minutes | Servings: 6 Muffins

Ingredients:

1/2 Cup Almond Milk (or favorite non-dairy milk)
1/2 Tbsp Apple Cider Vinegar
3/4 Cup Oats
1/2 Cup Oat Flour (oats ground into flour)
1/4 Cup Medjool Dates (soaked until soft)
3/4 tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Salt
1/4 Cup Pureed Banana
1 Tbsp Agave (Maple Syrup or your favorite)
1/2 tsp Pure Vanilla Extract
1/2 Cup Blueberries

Peaceful Preparation:

Preheat the oven to 350 degrees F. Fill muffin tin with cupcake liners (I used silicone and lightly greased them, worked great, no sticking.) You can also lightly spray a muffin pan and pour directly into the pan.
In a medium bowl, combine the milk and apple cider vinegar, set aside. This creates a buttermilk and will allow it to curdle.
Take the soaked dates and mix with 2 tbsp soaking water + more if needed in a food processor. Pulse, scrape sides and pulse to create a date paste.
In another medium bowl, mix together the oats, oat flour, baking powder, baking soda and salt. Make a well in the center, add the curdled milk, banana puree, date paste, agave, and vanilla extract. Stir together the wet ingredients and then mix the wet into the dry, until dry are just moistened as not to overmix. Fold in the blueberries.
Fill each muffin cup with batter until nearly full. Bake 28-38 minutes. The top should be firm to the touch, if a knife goes in you may hit a blueberry but no batter should appear. Remove from oven, cool in pan 10 minutes and then cool the rest of the way on a cooling rack.

Notes:

Use certified gluten-free oats for gluten-free.
This recipe doubles fantastically! Extra muffins can be shared or frozen.
If using frozen blueberries, extend baking time.
Adapted from Isa Does It.

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Sugar Free Raspberry Crisp - 4 Healthy Ingredients

1/29/2016 0 Comments

Red, juicy, sweet, ripe raspberries are so divine. A gift from above.

We had a whole bunch of them so I decided to make a fresh berry crisp.

I recently had a conversation with a girlfriend about how she wants to make a crisp when she gets berries but then sees the recipes with 1 cup of sugar and is discouraged. I made this with her in mind using absolutely no sugar or oil and only 4 ingredients. This isn't your standard crisp oil and sugar variety yet still absolutely delicious. I asked my husband if he liked it and he said "oh you mean the dessert we ate in one sitting? Yeah, I liked it." Plus...Raspberries are:

Low in sugar: Good for diabetes or blood sugar control
Improve Brainpower: Improve Memory - Decrease Cognitive Delay
Good for Heart Health: Lower risk of heart disease
May Prevent Cancer: Inhibit tumor growth ward off or slow over 9 types of cancer.
Good for Digestion: High in fiber and water; aids in constipation relief and helps detox

Prep Time: 10 Minutes | Cook Time: 40 Minutes | Servings: 4
Vegan, Gluten-Free Opt, Refined Sugar Free, Oil-Free

Raspberry Breakfast Crisp - 4 Healthy Ingredients

3 Cups Fresh or Frozen Raspberries
1/2 Cup Medjool Dates (Soaked in boiling water 5 minutes; drained)
1/4 Cup + 2 Tbsp Pureed Banana
1/2 Cup Oats

Peaceful Preparation

Preheat oven to 325 degrees Fahrenheit.
Lightly coat deep baking dish with oil. Place 3 cups of raspberries in the dish.
In a food processer add the soaked & drained dates, pureed banana and oats. Process until well blended. Spoon mixture on top and lightly press down.
Bake at 325 degrees, uncovered, for 40 minutes or until topping is golden. Remove from oven, allow to cool 10 minutes and serve.

Notes: Any berry or your favorite fruit can be used. Use a certified gluten-free variety of oats for gluten-free. Soak dates in cool water for 30+ minutes if not using hot water, until soft. Add extra oats for more crumbly vs. moist texture.

Weight Watchers Points Plus: 4 Points

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Overnight Café Chia-Oat Parfait

1/27/2016 0 Comments

“Everytime you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” Mother Teresa

This morning we awoke very early. Early enough to still see the moon shining in its glory and catch the colors of the sky, pre-sunrise, then watch the sun rise. It was very chilly but worth it to catch a glimpse before the daily buzz of the world began. The loudest sound was the chitter chatter of the birds.

We started our day with an overnight chia-oat parfait! Overnight oats with chia seeds, infused with vanilla, cinnamon and instant coffee then layered with nuts, fresh fruit and coconut flakes. Yum! The layered effect takes on a parfait like experience with new flavors to explore with each bite. If coffee isn't your thing, pass and it will still be heavenly! I started without it and added it on a whim. At first I thought it was in error but after soaking overnight and infusing the flavors I was happily surprised with each bite in the morning. With hues of red, white and blue you can feel the happy plant-based vibes! Have a great day!

Overnight Café Chia-Oats:
1 1/2 Cup Plant Based Milk (Cashew or Almond are great)
3/4 Cup Oats
2 Tbsp Chia Seeds
3/4 tsp Instant Coffee
1/4 tsp Ground Cinnamon
1/2 tsp Pure Vanilla Extract
2 Tbsp Agave (or favorite)
Pinch Sea Salt

Layer with:
1 Cup Banana Slices
1/2 Cup Cashews
Opt: 1/4 Cup Raspberries and 1/8 Cup Blueberries
Opt: 1 Tbsp Coconut Flakes

Peaceful Preparation:

Mix the Overnight Café Chia-Oat ingredients together in a container with a lid such as a mason jar or Tupperware in the evening. Place in the fridge overnight. In the morning, remove from the fridge and stir. Taste and adjust if needed.
In two of your favorite dishes layer the chia-oat mixture, 1/4 cup of cashews, 1/2 cup of bananas, add more of the chia-oat mixture followed by the balance of cashews and banana slices. Pour the remaining chia-oat mixture on top. Enjoy as is or make it extra beautiful with a sprinkle of blueberries, raspberries and coconut flakes.

Good points

No cholesterol
Low in sodium
High in manganese

Notes:

Use a Certified Gluten-Free variety of oats for gluten-free.
Use your favorite nut.
Use granola if allergic to nuts.
Pass on the coffee.
Add chocolate! (Sauce, bar, chips, cacao nibs, powder)
For less sugar use stevia, less agave or pass altogether. You could sweeten naturally with mashed banana.

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Jalapeño Garlic Hummus

1/26/2016 0 Comments

This happened today: Jalapeño Garlic Hummus. We worked out hard and I knew just the trick to refuel our bodies. White beans, freshly squeezed lemon juice, garlic, spicy jalapeño slices were just the ticket. Imagine this dip with pita bread, vegetable sticks, veggie chips, paired with a Greek salad...how will or would you eat it? I used to buy a tub of hummus from the health food store and would be shocked at how we'd eat it all in one sitting, this batch was no different, it's all gone! This could easily serve 4 as a snack, we just couldn't stop! Enjoy. Love, Christa

1 Batch of Hummus
2 Large Servings
562 Calories
36.1 G Protein

Ingredients:

1 1/2 Cups Cooked White Beans (Garbanzo or Cannellini)
1/4 Cup Freshly Squeezed Lemon Juice
3 Cloves Garlic
1 Large Jalapeño (Divided)
1 to 1 1/2 tsp Sea Salt
1/2 tsp Black Pepper
Opt: 2 tsp Olive Oil
Garnish with: Extra White Beans, Paprika &/or Red Pepper Flakes

Peaceful Preparation:

Blend White Beans, Lemon Juice, Garlic, 1/2 Large Jalapeño (more or less as desired), 1 to 1 1/2 tsp Sea Salt & Black Pepper.
Blend, scrape, blend - repeating until smooth. Opt to add the olive oil for extra creaminess, however it is not required.
Place in a bowl. I surrounded ours with extra beans, the balance of the jalapeño with a touch of paprika and red pepper flakes. Delicious!

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Raspberries & Cream Oatmeal with Chocolate Sauce

1/25/2016 0 Comments

Chocolate is food from the gods; it's energy, vitality, oneness.
Murray Langham, Chocolate Therapy

Raspberries, a touch of cream, a hint of vanilla, pinch of salt, cranberries and oats create a pie-like base that is luxuriously delicious as is. Add an extra bit of cream on top with a healthy chocolate sauce and you are in heaven! We both licked our bowls. There is something magical about combining raspberries with chocolate. We are blessed to live near acres of raspberry farms and can buy big bags for a unbelievably low price so you may find some extra raspberry recipes this season. I am like a kid in a candy shop only this one is super healthy! Enjoy life with a pleasurable breakfast.

Raspberry & Cream Oatmeal with Chocolate Sauce - Serves 2

1/3 Cup Oats
1/2 Cup Coconut Milk (Cream); Divided
3/4 Cup Filtered Water (or non-dairy milk)
1 Cup Raspberries
Pinch Sea Salt
1/3 Cup Cranberries
1/4 tsp Vanilla
Sweetener as desired (we passed)
1 Tbsp Melted Chocolate Bar or Chips (Or below recipe)

Chocolate Sauce

1/2 Tbsp Melted Coconut Oil
1/4 Tbsp Agave (+ more if desired)
1/2 Tbsp Cacao or Cocoa

Peaceful Preparation:

Combine the oats, 1/4 cup coconut milk, filtered water, raspberries, salt, cranberries, vanilla and any sweetener if desired in a rice cooker. Press cook and sit back as it cooks. Alternatively, place everything in a non stick pot, heat over medium-low heat until absorbed.
Mix the chocolate sauce ingredients together until smooth. I made a larger batch and froze the extra in a heart mold and scooped out 1 Tbsp, feel free to do as you please.
Mix the oatmeal ingredients together once done. Divide into two bowls. Pour the balance of the coconut milk on top (1/4 cup) and the chocolate sauce. Serve! Feel free to add extra goodies like coconut flakes, berries, bananas, cacao nibs etc.

Notes:

Use your favorite berry.
Double the recipe for bigger bowls or more servings.
Use your favorite non-dairy milk, the creamier the better.

Idea inspired from one of my favorite sources of chocolate inspiration Chocolate Covered Katie. Recipe modified from Strawberry Creme Oatmeal with Ruby Red Gems found in my new cookbook!

Without chocolate sauce and cream it looks like this. Still delicious!

To healthy yet delicious food with love,
Christa

PS - My husband is having a new event in Mexico City! I will be on site and would love the chance to meet you, share and even have some vegan food together! Wouldn't that be awesome! There will be a full day lecture and 2 full day tours. One is to the National Museum of Anthropology and the other is to Tula and Teotihuacan! This is the largest city in the world with more to do and see than you can imagine. We visited Mexico City and the sites in late 2015, climbed the pyramids and it is a must do. Hope to see you there. Love, Christa

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Christa's Holistic Soup

1/23/2016 2 Comments

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.
Buddha

Warm up with a big bowl of purifying soup rich in vitamins, minerals and antioxidants. This soup contains many veggies that regulate blood sugar, boost immunity, aid in digestion and may even offer anti-cancer benefits. Cleanse your body from harmful metals and enrich yourself with over 10 cups of vegetables with 10 different varieties.

Carrots, celery, garbanzo beans, garlic, fresh herbs, jalapeno slices, onion, spinach, tomatoes and zucchini with hints of paprika are simmered together. The scent is heavenly and the leftovers are just as good if not better. In fact I snapped these pictures on day 2. This one is a keeper, I hope you love it!

From my heart and kitchen to yours...love,
Christa

Ingredients:

2 Cups Chopped Tomatoes
3 Cups Chopped Celery with Tops
3 1/2 Cups Chopped Zucchini
3 Cloves Minced Garlic
1 3/4 Cups Carrot Slices
1 Medium White Onion - Chopped
1 Jalapeno - Quartered
3 Cups Garbanzo Beans (pre-cooked)
1 Cup Spinach
1 Cup Fresh Herbs (I used 1/2 mix of Cilantro and Parsley)
1 Bay Leaf
1 tsp Ground Black Pepper
2 tsp Course Sea Salt
2 tsp Paprika
Opt dash of Cayenne
2 Tbsp Olive Oil (Pass for Oil Free)
6 Cups Filtered Water

Peaceful Preparation:

Place everything in a large pot except the beans, spinach and herbs. Bring to a boil.
Reduce heat, add the beans and simmer for 20 minutes.
Add the spinach and fresh herbs, allow to simmer for 2-5 minutes. Season as desired with salt, pepper and/or red pepper flakes. Dig in! Pairs great with salad and bread. Hearty enough to enjoy as is.

Tips:

Use more jalapeno for spicier and less for milder.
Use your favorite bean.
Add some cooked noodles!
Use your favorite veggies.
Use a low sodium vegetable broth vs. water for even more flavor.

2 Comments

Carrot Cake Oatmeal

1/20/2016 0 Comments

Carrot cake for breakfast? Not quite cake but the taste is incredibly similar! What a delightful treat. After over a week of cleansing my husband and I treated ourselves to a big warm bowl of oatmeal. Not just any oatmeal, carrot cake oatmeal. It had one big carrot in it so I felt good serving it up. I looked up some of the best carrot cake recipes and took the healthy portions like the carrots, walnuts, cinnamon, vanilla and added some raisins and oats to create one heck of a way to start your day. Impress your loved ones with a memorable breakfast. "That was delicious honey" raved my husband!

Prep Time: 5-10 Minutes | Cook Time: 15-20 Minutes | Servings: 3 Bowls
Calories: 522 Calories per bowl

Ingredients:

2/3 Cups Oats (Use Certified Gluten-Free if allergic)
1 1/2 Cups Dairy Free Milk (I used Cashew, Coconut would be divine!)
3/4 Cup Raisins; Divided
1/4 tsp Sea Salt
1 tsp Pure Vanilla Extract
1 tsp Ground Cinnamon
1 Cup Peeled and Finely Ground Carrots
1/2 Cup Chopped Walnuts + 1/8 Cup to top
1/4 Cup Coconut Milk
1 1/2 Tbsp Agave
Opt: Sprinkle of Coconut Flakes

Peaceful Preparation:

Combine the oats, dairy free milk, 1/2 Cup raisins, reserving 1/4 cup for topping, the salt, vanilla, ground cinnamon, finely ground carrots and 1/2 cup chopped walnuts in a rice cooker.
Mix together. Press cook and sit back as breakfast is made. You can also combine in a saucepan over medium heat and cook until the milk is absorbed and the oats are soft.
Split between three bowls. Split the toppings between the bowls and pour 1/4 cup coconut milk on top, 1/4 cup raisins, 1/8 cup chopped walnuts, 1 1/2 Tbsp Agave and a sprinkle of coconut flakes. Dig in!!!

Good points!

No cholesterol
Low in sodium
High in manganese
Very high in vitamin A

We ate this all between the two of us! Feel free to do the same. It is so delicious it is hard not to! We also got in a lot of movement and had a salad and soup for dinner to balance it out. If you are watching calories, divide it into 4 servings at 392 calories per person. I hope you LOVE this delicious breakfast! Love, Christa

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Chocolate Raspberry Bars

1/15/2016 0 Comments

Be happy for this moment. This moment is your life.
Omar Khayyam

As you bite into layers or chocolate with a creamy raspberry center and a sweet almond date crust instant happiness is found. With absolutely no sugar used you can feel good about having this dessert. This dessert was inspired by the sweet and beautiful coconut raspberry hearts taken up a notch with a yummy crust and chocolate topping. This would be a fun dessert to make and enjoy over the weekend and is even okay to enjoy on a cleanse, at least it is in my book. Have a great weekend!

Total Time: 2 + Hrs Freeze | Prep Time: 25 Minutes | Servings: 8 Bars
206 Calories Per Bar

Crust:

1 Cup Raw Almonds
1/2 Cup Pitted Dates (Soaked for 1+ hr to soften if needed)
Pinch Salt

Raspberry Center:

1 Cup Dried Shredded Coconut (unsweetened is preferred)
1 Cup Fresh or Frozen Raspberries
1/2 Cup Banana Puree
1/2 tsp Pure Vanilla Extract
Pinch of Sea Salt

Chocolate:

2 Tbsp Coconut Oil - Melted
2 Tbsp Cacao or Cocoa Powder
2 Tbsp Coconut Milk
Stevia to sweeten

For a sweeter chocolate, agave or your favorite syrup can be used instead of stevia.

Toppings:

Fresh Raspberries
Cacao Nibs
Coconut Flakes

Peaceful Preparation:

Prepare a square or rectangular pan (I used a loaf pan) by lining with parchment or wax paper.
Combine the crust ingredients in a food processor and pulse until well combined and sticky. Press into the prepared pan.
Combine the raspberry center ingredients in a blender. Blend, scrape down sides and repeat until completely smooth. Pour on top of the crust. Top with fresh raspberries.
Mix the chocolate ingredients together in a small bowl. Taste, adjust with sugar-free sweetener like stevia or additional coconut milk as needed. Spoon the chocolate, on top of the raspberry center, in-between the raspberries. Sprinkle with coconut flakes and cacao nibs or chocolate chips.
Freeze until firm, slice into bars and enjoy! Defrosting for 5-10 minutes can help. I served ours with fresh raspberries and jam, we also enjoyed it with nicecream.

6 PointsPlus - WW
9 SmartPoints - WW

Tip: Cut the bar in half for half the calories and points. We often did, it also extends the life of the dessert, a double win!

Note: Sugar stems from natural plant-based foods and no refined sugar or syrups is used.

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Coconut Raspberry Hearts

1/14/2016 0 Comments

“One love, one heart, one destiny.”
― Bob Marley

Having a healthy dessert around can make such a huge and happy difference in ones life. Creamy coconut, raspberries, a pinch of salt and hint of vanilla come together harmoniously. When poured in a heart mold they create pretty pink hearts that are so desirable it is hard not to pop one in your mouth! Gluten-free, grain-free, oil-free, dairy-free with no baking required and a sugar-free option these little hearts have my #!

Makes 14 Hearts - 44 Calories per Heart

Ingredients:

1 Cup Shredded Coconut
1/4 Cup Coconut Milk
Pinch Sea Salt
1/2 tsp Pure Vanilla Extract
3/4 Cup Fresh or Frozen Raspberries
Opt: Stevia to sweeten or 2 Tbsp Unrefined Sugar (Coconut, Agave, etc.)

Loving Preparation:

Blend, scrape down the sides, continue blending until completely smooth.
Pour into desired mold, I chose a heart mold.
Freeze for 2 + hours until solid and enjoy!

Tips:

Unsweetened Coconut is preferred yet sweetened will also work.
Cashew Milk or other creamy non-dairy milks may be used instead of coconut.
Use your favorite fruit! Blueberries, blackberries, peaches, mango, strawberries, bananas... or a mix!
Serve with fresh fruit!
These would be great for Valentines Day!

Good points

No cholesterol
Low in sodium
High in dietary fiber
High in iron
High in manganese
High in vitamin B6

PointsPlus - Weight Watchers - 1 Point
SmartPoints - Weight Watchers (new Dec 2015) - 3 Points

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Moving & Grooving!

1/11/2016 0 Comments

I have been busy working behind the scenes to move websites for a more user-friendly and blogger-friendly experience! I still have some open items I'm working on so hang in there with me while I work out the glitches and make the final touches. I have a backlog of beautiful recipes that I can't wait to share with you and more to be created and shared soon. I look forward to a wonderful 2016 and am excited to share with you all along the way. I wouldn't and couldn't do it without you and your support, views and love! Thank you!

What is on the horizon this year? A new conference in May 2016 at Teotihuacan with my husband, best-selling author and researcher Gerald Clark! Learn all about it at: https://www.geraldclark77.com/anunnaki-dominions-of-mexico.html

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Healthy Blueberry Oat Muffins

Sugar Free Raspberry Crisp - 4 Healthy Ingredients

Overnight Café Chia-Oat Parfait

Jalapeño Garlic Hummus

Raspberries & Cream Oatmeal with Chocolate Sauce

Christa's Holistic Soup

Carrot Cake Oatmeal

Chocolate Raspberry Bars

Coconut Raspberry Hearts

Moving & Grooving!

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