Tag

vegan

“Steal me a Bite” Raw Treats Recipe for a Healthy Transition

“Why yes, I would love a bite of deliciousness”, said everyone. This is one of my favorite recipes to date. And that’s saying a lot. It even might contend with our healthy Happy Dough bites. Why am I slightly obsessed with my “Steal me a Bite” raw treats? Two reasons.

1. It contains Thieves essential oil blend, a combination of clove, cinnamon, lemon, eucalyptus and rosemary. Or as I like to call it, “I love my immune system” or “Christmas in a bottle”. Both nicknames have a nice ring to them.

2. Holistic Nutritionist, Susannah Johnson sums my 2nd reason for loving this recipe perfectly: #guiltfree

As I mention in my live class, this is a great treat to have while on the go, take on your road trip, before or after sports events or workouts AND as a healthy transition towards smarter (yet still delicious) dessert choices.

Watch my live Facebook class, taking you through the steps to make your very own HOLY YUMMINESS (aka Steal me a Bite raw treats). Plus, you get to see Kovy spit up, dance, drool and make out with the food processor. Another day in the life of the Komer Posse.

Here is the ingredient list you’ll need:

Once you pop into your local market and pick up your organic goodies, you’re ready to make your raw treats with me and Kovy!  Ready, go! Once you make your newly beloved goodies, take a pic and share it with me here or on instagram, @aytlifestyle.

Do you need the Thieves essential oil? You can order from me. Go here and sign up as a retail customer with Young Living. Do you prefer to get the best deal ever while trying out 11 amazeballs essential oils (including Thieves!) annnnnnnd an ultrasonic diffuser? Sign up as as member and purchase your Premium Starter Kit. This gives you access to wholesale pricing, too. Double amazeballs!

Enjoy your dough! Be careful though…someone might try and steal a bite.

I would.

Are you ready to make lunch?

Let’s make a Peppy Plant-based Protein bowl together!

Would you like Jaime to come and teach your friends, teammates or colleagues how to make their own raw & healthy treats?

Contact us for details and pricing. 

 

Call me Dense, Nutrient Dense: Two Crunchy Dense Cracker Recipes

Matrix flashback: Do you remember in the Matrix trilogy the mushy oatmeal-like goo that Keanu Reeves’ character eats in the real world after waking up from being in the matrix? It has all the amino acids and nutrients your body needs. But it’s tasteless and mushy. Being a craver of crunchy things, I wonder if you could pop it in the oven or dehydrator and make some nice crispy crackers out of them. So instead of mushy oatmeal, you have something more along the lines of lamas bread, like in Lord of the Rings. Did you know a bite of lamas bread can feed a grown man for an entire day? If you didn’t know, it’s time you watch the Lord of the Rings trilogy again. It’s also time Matt and I go back to New Zealand, where the movies were filmed. We need to introduce Kovy to the epic Kiwi culture. And set up our Lifestyle Guiding (work)shop.

Okay, now that I’ve come back from my tangent of ideas and movie moments (yet still listening to music from Rudy), let’s talk crackers! It can be a challenge to find crackers that are:

  1. Budget-friendly
  2. Organic
  3. Gluten-free
  4. Corn-free
  5. Plant-based

The closest thing I’ve found that ticks all the boxes are Mary’s Gone Crackers (if they’re on sale or when they’re available at Costco). So of course I took it upon myself to make our own crackers! These two recipes are super simple, here’s what you need:

  • Oven (I would use a dehydrator if I had one, to keep more of the nutrients in these nutrient dense crackers!)
  • Food processor
  • Baking sheet
  • Recycled parchment paper

Okay, so let’s get crunching! I LOVE using these crackers as an open faced sandwich of sorts. Here are a few of my go-to options:

  • Cracker + avocado + fermented beets (as shown in image)
  • Cracker + avocado + kale + fried egg
  • Cracker + hummus + sliced cucumber
  • Cracker + nut butter + sliced apple 

CRUNCHY DENSE CRACKER RECIPE #1:

All Seeds All Day

  • 1 cup sesame seeds
  • 1 cup flaxseeds
  • 1 cup sunflower seeds
  • sea salt and garlic pepper to taste
  • filtered water as needed (to create malleable consistency)

CRUNCHY DENSE CRACKER RECIPE #2:

Seedy Beans

  • 1 cup sesame seeds
  • 1 cup sunflower seeds
  • 1 can black beans (15 oz)
  • 1/2 cup nutritional yeast
  • sea salt and garlic pepper to taste
  • cayenne pepper or chili powder
  • filtered water as needed

CONCOCT ME:

  • Using a food processor, blend all ingredients together until mostly smooth, adding sea salt to taste.
  • Add filtered water slowly to create a consistency that sticks together. (If you accidentally put too much water in and it turns to mush, just add more seeds)
  • Using a baking sheet with recycled parchment paper, flatten out your concoction. How thick? It’s your call. I like it between say, 2mm – 4mm (not that I measure!)
  • Bake at 300 F degrees for 40-60 minutes (the time depends on the thickness of your cracker)
  • Take out of oven. Carefully flip entire piece to let cool. Once cooled, break into sizes of your choice.
  • Store in a dry BPA-free container (opt for glass if possible).

MAKE IT EXTRA TASTY & USER-FRIENDLY TIPS:

  • The dough is sticky! Use water on your hands or roller to flatten out onto the parchment paper.
  • To ensure your concoction cooks evenly, rollout the dough evenly. If the center is too thick, it will stay softer.
  • The thicker your cracker, the denser it will be. So if you like thin crispy crackers, roll the dough out more.
  • I added a decent amount of sea salt and garlic pepper to really get a flavorful cracker. Get creative with adding other spices!

Let me know how your creations turned out…

Share in the comment section below!

 

Elevating Apple Festivities: a healthy take on apple pie

This one time (not at band camp), I went on an adventure to an apple farm. But that was the extent of my adventure because after a couple hours of driving from my hometown of Fresno(nia) along a winding and nauseous-inducing mountainside, we rolled up to a big ol’ CLOSED sign at the entrance of this farm. Doh! So that was fun. Maybe that’s why I’ve been craving the opportunity to go play on an apple farm. In early September, Matt and I were finishing up our 5 week adventure in Europe with the opportunity to volunteer on an organic farm (WWOOF’ing) in northern Italy. Wow, what an experience! And to top things off, I found lots of apples. The entire valley, spanning beyond the towns of Glorenza and Silandro, is filled with rows of tall apple trees. Supposedly, this area is one of (if not the most) densest regions for apple farming. Farmers are known to make good money here. Yet I was bummed to hear that very few of the farms use organic practices. Being surrounded by all this agriculture (not unlike Fresno…except for the green part, thick german accents and 1000 year old buildings) simply by buying more organic, we can increase the demand, encouraging markets to carry more, and farmers to take up organic and / or natural practices. I figure, the less pesticides and herbicides in the air, earth and water, the better. And if we can opt for local produce, too, that’s extra rad (less carbon footprint).

And that’s my new apple farm story. The end. Now let’s bake some really tasty food!

Processed with Snapseed.

Behold! Apples galore to satiate your senses. Let’s be honest, this view near the small village of Cengles, Italy, is pretty satiating, too.

This recipe is called an Elevating Apple Festivities because:

  1. It’s like a party in your mouth without the lame hangover. Why? Because it’s made of real, whole ingredients. No refined sugars, gluten, dairy, or other potential tummy bloaters, crampers and blood sugar spikers.
  2. It elevates your body from the inside out. There’s several sources of plant-based protein, healthy fats and fiber. So even though there’s sugar in the maple syrup (minimal amount in this recipe, mind you) and apples, it’s paired well with these other ingredients to keep your energy elevating and happy without the moody crash.
  3. One evening I felt like creating my own version of an apple pie. What is my version? Gluten free, dairy free, plant-based, low in sugar, no refined products, organic (when possible), nutrient dense AND tasty. 
Your mixture should be moist (yep, I used that word). If it's not, don't be afraid to add more oils of your choice.

Your mixture should be moist (yep, I used that word). If it’s dry add more coconut or avocado oil.

Time to play: 

  • 1 1/2 cup coconut flour
  • 1/2 cup unsweetened coconut chips (try Next organic coconut slivers)
  • 1/2 cup pistachios
  • 1/2 – 3/4 cup raw pumpkin almonds
  • 1/2 cup raw flaxmeal
  • 1/2 cup unrefined coconut oil (make sure it’s melted)
  • 6 tbsp avocado oil
  • 1 tbsp vanilla extract
  • 2 tbsp maple syrup
  • sprinkle of sea salt
  • 2 medium-sized organic apples thinly sliced

Creation Station: Preheat oven 375 degrees Fahrenheit. Place sliced apples in a round cake pan. Mix all ingredients together in a big bowl (except apples). Pour mix over apples. Bake for 18-24 minutes. Boom! 

1.Thinly slice up organic apples.

Thinly slice up organic apples.

Place your pre-mixed gooey mixture on top of apples.

Place your pre-mixed gooey mixture on top of apples.

Bake at

Bake at 375 degrees F for 18-24 minutes

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Eat me whenever your heart desires. I’m a nutrient-rich creation of protein, healthy fats, fiber, vitamins, minerals and antioxidants. Yay!

 

Do I taste like a traditional apple pie? Not me, but the Elevating Apple Festivities. No, it does not. Why? Because it’s made of completely different ingredients (except for the apples). It’s not meant to taste like a sweet, sugary, wheat-filled creation. This Festivity is unique yet satisfies a similar nostalgic holiday experience.

How sweet am I? Not me, but the Elevating Apple Festivities. Well, this depends on your palate. Your version of sweet is dependent on what you typically eat. I find this concoction to be just the right amount of sweetness (from the apples and maple syrup) that it doesn’t make me feel funky (as I often do if I eat sweet stuff). Yet if you prefer more sweetness, add more maple syrup. Prefer less? Take some out. Simple as that!

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Going organic: To absorb the most benefits (and least chemicals) go for organic products if possible. When a product is certified USDA organic, it is also non-GMO. Yay! Just a heads up, salts cannot be certified organic. But do opt for a non-iodized salt, like a sea salt or himalayan pink salt.

Jot it down: Are you creating your own goodies? Grab a notebook or journal to keep handy in the kitchen. You can even start with this recipe I shared with you and then let loose with your creativity. I’ve gotten in the habit of writing my recipes down, no matter how I think they’ll turn out. Because let’s be honest, you don’t really know until you fully test them. After I’ve tried a new creation, I write some notes on how they taste, what I should change afterwards, or even if they don’t “travel well”. And of course I still give myself my “throw it all together and don’t measure anything” days. So much fun! And way fewer dishes to clean.

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Why we make Happy Dough + Nutritional Benefits

What is healthy for my body? Who should I trust with my health? Do I know what digests cleanly through my system? Do I have any allergies or sensitivities that I am unaware of? How can I decipher between naturally-nourishing and no-nutrient foods?

 

Eat Clean photo

The Collard Burrito Avocado Creme Fraiche made in the Matthew Kenney Sports Nutrition Course.

These questions (and many more) were the catalyst for creating our Happy Dough. I needed to learn more. I wanted to know the why behind the what. My curiosity and passion for health and nutrition guided me (thanks to my pals at Vega) to the Sports Nutrition and Elite Sports Nutrition Certifications by renowned Matthew Kenney Culinary. After completing these plant-based online programs, I felt fully empowered in making my own crazy healthy yet superbly tasty meals from scratch. And yes, they were plant-based and mostly raw! This is a way of eating I never thought I would be into. Especially as an athlete, I always figured I needed the extra protein from eating animal products. Well, I can say I don’t agree with that statement anymore.

I have to admit, I have never felt so energized and healthy as I did during those Sports Nutrition weeks of training. I even stopped drinking my daily coffee, something I pretty much swore to myself I would never do (what can I say, I love the ritual of getting my cafe). What I learned and how I felt during this training has carried over into my current lifestyle…and if you’re reading this (and eating our Happy Dough), a passion and curiosity for clean nutrition has carried over into your own life. 

The Chocolate Factory - Instead of using sugary chocolate, we go straight to the source and use cacao powder and nibs (see below for benefits).

The Chocolate Factory – Instead of using sugary chocolate, we go straight to the source and use cacao powder and nibs (see below for benefits).

So here I am, creating my own healthy snacks, meals and energy bars. Yet everywhere I look, from the youth to professional athletes I train to fitness studios I teach in, I see processed foods being sold (and eaten). If you haven’t read my Global Goods on Dairy, this is a relevant piece to check out. How can we recover from a workout or game (a physical form of stress) if we’re simply increasing our nutritional stress? 

Simply put by the super handy-dandy resources of Thrive Forward, “Nutritional stress is created EITHER by not getting enough healthy, nutrient dense foods, or by consuming too much heavily processed foods with unhealthy characteristics.”

I hate to say it, but the more Matt and I looked into current products for athletes and active folk, the more we were let down. We find it disturbing (understatement) that many sports foods and drinks tout health benefits or the endorsement of a professional athlete, while their ingredients list contains refined, highly acidic and / or overly-sugary items. 

Well just as our AYT Philosophy to Proactive Living says, JUST BECAUSE IT IS, DOESN’T MEAN IT SHOULD BE (Recognize the line? What can I say, the movie Australia starring Hugh Jackman and Nicole Kidman, gets me every time. Is it weird that I picture a life like that, but in New Zealand? Without the World War, ideally).

Just because it is, doesn’t mean it should be. You do not have to eat processed, nutrient-void foods just because you’re busy, out-and-about, training or working all day long, or living a hectic lifestyle. You CAN make the choice to eat well. With this simple (yet mindful and dedicated) choice, I know you will achieve your other goals, from competition to weight to skin clarity. I mention these goals because as much as it hurts to admit it, they are things we, as humans in our current culture, dedicate way too much time towards. From personal experience, let me just say, if you start eating and moving like a real human being needs to, you’ll find that your various goals will naturally be met.

On a daily nutrient dense walk (get off the pavement) around Orange County, California, I declared, EUREKA! Why the hell don’t we create our own awesomely healthy foods for peeps to eat?  Voila! Happy Dough was born. We created Happy Dough because we want to eat GOOD food. We want YOU to eat good food. As I like to say…

Make Happy Dough. Share Happy Dough. Eat Happy Dough. 
It makes me Happy, Dough. 

When it comes to creating our Happy Dough, we knew we had to get down to the nitty gritty. We wanted to concoct a top quality food product that the human body recognizes, absorbs, and digests. Simply put – Happy Dough is organic, non-GMO, plant-based, unrefined, dairy/gluten/soy free, and free of common allergens (minus tree nuts and peanuts because we can’t deny the health benefits and taste of them!).

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There you have it, folks. Happy Dough is your clean, easily digestible energy bites to fuel your sport, travel & proactive lifestyle. Read on for all the refreshing ingredients and benefits…

 

Here’s the nitty gritty on what we use and why we use it…

 

ALMONDS (Raw, Unpasteurized, Soaked)

  • Good source of Calcium, Vitamin E, Phosphorus, Magnesium and Iron.
  • Of all other nuts, Almonds are the most packed with nutrients and beneficial components.
  • Good “brain food”
  • Regulates cholesterol
  • Great for bone health, teeth health, inflammation, immune system strength, regulation of blood pressure and helps boost energy.
Dates provide a quick source of energy. This is why we pair it with flaxmeal, which has fiber and protein, slowing the absorption, creating longer lasting and steady energy.

Dates provide a quick source of energy. This is why we pair it with flaxmeal, which has fiber and protein, slowing the absorption, creating longer lasting and steady energy – as seen here in our Energize Me!

DATES (Medjool, Soaked)

  • High glycemic carb = immediate release of glucose into bloodstream. The liver is able to convert this glucose into glycogen, the primary source of energy for endurance athletes.
  • Strengths: Simple carb energy from glucose, contains some minerals, such as iron and potassium.

COCONUT OIL (Unrefined, Virgin, Cold-pressed)

  • Primarily a (good) saturated fat, it burns similar to a carb in your body due to Medium Chain Triglyceride (MCT) content. MCT’s have several health benefits.
  • Unlike other fats, your body digest MCT’s nearly effortlessly. Quickly metabolize into your liver within moments of consumption. This makes coconut oil AMAZING for pre / mid / post workout! 

FLAX MEAL (in-house ground flaxseed)

  • Contain beneficial phytonutrients, fiber and essential fatty acids.
  • Lignans (phytonutrients in flaxseeds) support your body by offering free-radical protection. Combined with omega-3’s, help fight inflammation.
  • Flax meal (aka ground flaxseeds) contains full nutritional benefits of omega-3’s, fiber and other nutrients.
  • Essential fat
Because we use USDA Certified Organic peanut butter, this also means it is nonGMO (no genetically modified organisms). Yay!

Because we use USDA Certified Organic peanut butter, this also means it is nonGMO (no genetically modified organisms). Yay!

PEANUT BUTTER (Unblanched)

  • High in protein & fiber, making you feel fuller for longer.
  • Rich in monounsaturated fats.
  • Good source potassium.
  • Vitamin E, B-6, Magnesium and Calcium.

ROLLED OATS (Gluten-free)

  • Helps lower LDL cholesterol, blood pressure.
  • Good soluble fiber that helps control blood sugar.
  • High in protein and healthy fats.
  • Low in carbs compared to other grains.
  • High in calcium, potassium and magnesium.

CACAO (Raw; not to be confused with the processed counterpart, Cocoa)

  • One of nature’s most potent antioxidant food. Over 300 chemical constituents, some include:
  • Fiber – keeps weight under control, digestion.
  • Essential Fats with omega-6.
  • Endorphins – energy rush, natural pain reliever.
  • Seratonin – natural anti-depressant, mood elevator.
  • Magnesium – important in balancing brain chemistry, associated with happiness and strong bones.

CACAO NIBS (Raw, Fermented; the sugarless stimulant)

  • Cacao contains the highest concentration of magnesium and antioxidants of any food on the planet.
  • High in Fiber, Antioxidants, Protein.
  • Essential Fats with omega-6.
  • Great source of Magnesium, Potassium

MAPLE SYRUP (Grade A Dark color, Robust taste; formerly Grade B)

  • Antioxidant properties
  • Anti-inflammatory
  • Grade B = darker and richer in minerals
  • Zinc & Manganese – both help with male reproductive health and support immune system function by contributing to cell growth and maintaining healthy levels of white blood cells.
  • Good for digestion and the circulatory system.
  • Contains fewer calories than most natural sweeteners.
Chia seeds add the energizing POWER to our PB Power Patty.

Chia seeds add the energizing POWER to our PB Power Patty.

CHIA SEEDS (the Ancient Energizer)

  • Packed with trace minerals, vitamins and essential fats
  • Rich in omega-3
  • Great fiber source. Has more beneficial soluble and insoluble fiber than any other natural source.
  • Essential fat (omega-3 plus omega-6)…body can’t make it on its own.

PEA PROTEIN

  • Significant nutritional value, high in protein
  • Complete protein, containing over 20 essential amino acids + 10 essential amino acids your body must acquire through diet.
  • A well balanced amino acid profile of plant-based proteins.
  • A plentiful of omega-3, 6 and 9 fatty acids to help minimize inflammation in your body and lubricate joints.
  • Easily digestible and nutrient-rich in its natural state.
  • Highly sustainable crop that hasn’t seen genetic modifications (an eco-friendly “wonder-crop”)
  • Ideal for post-workout food to support recovery and assist in building muscle tissues.
  • Promoting cellular regeneration (think: anti-aging), Chlorella can be found in our Mindful Mint.

    Promoting cellular regeneration (think: anti-aging), Chlorella can be found in our Mindful Mint.

    Strengths:

    1. Regulates Blood Sugar
    2. Increases Muscle Thickness
    3. Supports a Healthy Heart
    4. Aids in Weight Loss
    5. Full of fiber, vitamins and minerals

CHLORELLA (Broken cell wall)

  • Vitamin D (helps body absorb calcium, build strong bones, and effectively contract muscles).
  • Contains chlorophyll, an alkaline-promoting powerhouse. More than any other plant.
  • Great vitamin and mineral supplement.
  • A complete protein.
  • Known for its cleansing and detoxifying abilities. Has antioxidants, electrolytes, EFA’s, phytonutrients.
  • *Make sure to label it as “cracked cell walls” in ingredients (easier to digest than normal chlorella).

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