Yesterday Davina Sandground and I had a fabulous group join us for our first Sugar Workshop. Davina talked about sugar addiction, its effects and eating strategies. Strategies included high protein breakfasts, identifying hidden sugar in common foods, utilizing sweet vegetables... Based on her recommendations I developed recipes. This is what we ate:
BREAKFAST
QUINOA GRANOLA Serves 10
This keeps for a couple weeks if you store it in an airtight container.
quinoa, 3 cups cooked, coconut flakes unsweetened, 1/2 cup pumpkin seeds 1/2 cup brown sesame seeds, 1/4 cup hemp seeds, 1/2 cup ground chia seeds, 1/2 cup chopped cashew, 3/4 cups sunflower seeds, 1/4 cup coconut oil, 2 tablespoons salt
Combine all ingredients on a sheet tray and place in 105 degree oven. Stir every couple hours until dry, about 6 hours. Serve with almond milk.
SWEET POTATO CINNAMON PANCAKE Serves 4
3 eggs beaten, 3/4 cup almond milk, 1 cup pureed baked sweet potato, 1 cup stone ground whole wheat flour, 1/4 cup hemp seeds, 2 tablespoons buckwheat flour, 1/8 teaspoon baking soda, 1/4 teaspoon baking powder, ⅛ teaspoon salt, 1 teaspoon cinnamon divided, ¼ teaspoon coconut oil, 1/2 cup chopped pecans, 1 tablespoon coconut butter
- In a large bowl combine the eggs, almond milk and sweet potato. Mix in the whole wheat flour, hemp seeds, buckwheat flour, baking soda, baking powder, salt and 3/4 teaspoon cinnamon.
- Heat a non-stick skillet over medium heat and coconut oil spray. Make 8 pancakes, cook until browned, about 3 minutes, flip and cook until the other side is brown, about 3 additional minutes.
- In a small pot combine coconut butter, pecans and 1/4 teaspoon cinnamon. Serve pancakes topped with pecan mixture.
EDAMAME WITH BLACK RICE, BOK CHOY AND SESAME Serves 1
1/2 teaspoons coconut oil, 1 cup chopped bok choy, 2/3 cup edamame, 1/2 cup cooked black or brown rice, 1 tablespoon brown sesame seeds, 1 teaspoon rice vinegar (not seasoned), salt and freshly ground black pepper to taste
- Heat a heavy bottom skillet over medium heat. Add coconut oil and bok choy and cook stirring often for 1 minute.
- Add the edamame, rice and sesame seeds. Cook stirring often until thoroughly heated, about 3 minutes.
- Add sesame, vinegar, salt and pepper and serve immediately.
FISH AND EGGS Serves 1
We did not make this in class but talked about fish being a common breakfast in many parts of the world. It is a great source of protein and starting the day with fish should help keep your sugar cravings in check.
1/2 sweet potato thinly sliced, 1/2 teaspoon coconut oil divided, salt and freshly ground pepper black pepper to taste, 3 ounce trout filet or other fish, 1 egg scrambled, 1 cup arugula
- Preheat oven to 375 degrees. Place sweet potatoes, 1/4 teaspoon coconut oil, salt and pepper on a sheet tray and cook until the potatoes are tender, about 10 minutes.
- Remove from oven, toss in arugula and set aside.
- Heat 2 heavy bottom skillets over low heat. In a small bowl combine egg, salt and black pepper. Put 1/8 teaspoon coconut oil in pan, pour in egg and cook stirring constantly until it reaches your desired doneness.
- Season fish with salt and pepper. Place ⅛ teaspoon coconut oil in second pan cook fish until slightly browned, about 3 minutes. Flip and cook until fish just begins to flake but the very center is still translucent, about 2 minutes.
- Serve arugula and potato mixture with scrambled egg and fish.
SNACK
PROTEIN BAR Serves 9
It is hard to find a protein bar that has more grams of protein than sugar. This one has twice as many grams of protein than sugar. Davina suggested that I add the salt. I tried it this morning and they are much better. In class I used 85% chocolate which for me is perfect but if you want more sweetness try a 70% or 75% chocolate.
1 cups oats, 1 tablespoon cocoa powder, 1/4 cup almond butter, 2 tablespoons coconut butter melted, 1/4 cup water, 1/4 cup pumpkin seeds, 1/4 cup roughly chopped cashew, 1/4 cup sunflower seeds, 1/2 teaspoon sea salt, 3 ounces chopped bittersweet chocolate 70%- 85% (for uncooked bars add all the chocolate, for cooked bars save 1/2 of the chocolate for the top
- In a food processor place the oats, cocoa powder, peanut butter, coconut butter, water, pumpkin seeds, cashews and sunflower seeds and salt.
- Process until thoroughly combined and it sticks together in a ball. Add the chopped chocolate (all if you want bars uncooked and half if you want cooked bars) and mix until just combined.
- Roll into logs with a 1 1/2 inch diameter. Wrap tightly in plastic wrap and refrigerate. Slice servings off with a sharp knife as needed. Or slice and bake in a 350 degree oven until the outside is crispy, about 15 minutes, remove and top with melted chocolate (the 1/2 of the chocolate reserved).
SEED OR NUT BUTTER DIP ON VEGETABLE
This is my go to snack. I make it with tahini, almond butter, peanut butter...
2 tablespoons tahini (or nut butter), 1 teaspoon cider vinegar, 1/4 teaspoon tamari, water, sliced cucumber or carrot or sweet pepper
In a small bowl combine the nut butter, vinegar and tamari. Add enough water until mixture is smooth but still thick, about 1 tablespoon.
Serve with the vegetables.
SWEET VEGETABLES
SLAW Serves 4
1 cup shredded cabbage, 1 bulb fennel shredded, 1 beet peeled and shredded, 1 tablespoon olive oil, 2 tablespoon cider vinegar, salt and freshly ground black pepper to taste
- In a small bowl combine oil, vinegar, salt and pepper.
- In a large bowl place beets, fennel and cabbage. Toss thoroughly with vinegar mixture.
- Serve immediately or cover and refrigerate until ready to serve.
CARROT AND CASHEW SOUP Serves 4
3 cups peeled and rough chopped carrots, 1/4 cup roughly chopped cashews, 1 large or 2 small leaves of sage, 1/4 teaspoon salt, Freshly ground black pepper to taste
- In a large pot place carrots, cashews and sage. Add 4 cups water and bring to a boil. Reduce to a simmer and cook until carrots are tender, about 7 minutes.
- Place carrot mixture in a high speed blender and process until very smooth, about 1 minute.
- Before serving reheat soup and stir in salt and pepper. If the soup is too thick add a few tablespoons of water.
DESSERT
FRUIT WITH CINNAMON CASHEW CREAM
Use whatever fruit is in season for dipping but remember serve the fruit with the peel if edible and if possible serve with berries, apple or pear. You could also substitute tahini for people with nut sensitivities.
1 cup cashew soaked overnight in water, 1/4 teaspoon ground cinnamon or more to taste.
In a high speed blender puree the cashews and cinnamon with enough water to make a very smooth paste, about 2 tablespoons. Serve with fresh fruit.
FRUIT SALAD
Again use seasonal fruit but serve with the peel on. The addition of pomegranate seeds, coconut flakes and macadamia nuts make this fruit salad special.
Blackberries, Pomegranate Seeds, Coconut Flakes, Chopped Macadamia Nuts
75%- 100% DARK CHOCOLATE WITH NUTS
My favorite 100% bar is the Pralus
Lovely guests on Saturday night gathered to celebrate a friends engagement. They were a pleasure, fabulous wine pairings by Tom, so many great ingredients makes cooking super fun– all good!
