Eggplant and Tomato Sauté

I love eggplant, when I was little besides ravioli, eggplant rolantini was definitely one of my faves. Unfortunately, eggplant rolantini isn’t the healthiest way to eat eggplant so I’m always looking for other ways to cook it. I’ll definitely be experimenting with ‘healthy’ eggplant rolatini one of these days, if it’s a success I’ll be sure to post it! In the meantime, the lovely eggplant and tomatoes at the farmers market inspired this recipe. I decided to keep the tomatoes raw in this because raw foods are full of healthy enzymes (which die off once food is cooked) and I always look to slip them in where I can.

I ate this over quinoa (shocker!) with a big green salad. The next day I had it at room temperature over greens for lunch. You can also use it as a side.

Farmers Market Eggplant

Eggplant and Tomato Sauté

1 eggplant, cubed
1 small yellow onion, diced
3 cloves of garlic, sliced
1 box of grape or cherry tomatos, cut in halves
sea salt, to taste
2 tablespoons of olive oil
1/2 cup of water

Heat the olive oil over medium heat, add the onions and garlic. Saute a few minutes until it starts to get fragrant and the onions become translucent.

Add the eggplant. Stir until all the ingredients are mixed. Add a few pinches of salt.

Add a dash of water, stir. Cover and let all the ingredients steam a bit, you’ll see the eggplant start to soften. Add more water if it looks dry. After about 8 minutes the eggplant should be done.

Place your tomatos in a large bowl and then stir in the hot eggplant mixture….the tomatoes will heat and soften a bit.

Super simple. Super good.

With love and (healthy) eggplant,

Jackie

Super Salad

At Crafted Wellness, we love our salads.  We swoon for big, delicious, green, hearty, organic salads. We find ourselves throwing together a simple salad like the one below on the regular. It’s great on-the-go, for lunch, or even for a quick and light dinner. We like to prepare a big batch of quinoa early in the week so that we can mix it into our dishes and have it at the ready.  The seeds and quinoa in this salad help you to stay full without weighing you down.  The raw greens provide you with energy. And the avocado provides you with healthy fats that will leave your skin and insides glowing. Its super because of the way it makes you feel after you eat it: energized and ready to take on the world! 😉

Super Salad
serves 1

A Super Salad Amanda made for us when we were prepping for our ‘Eating for Energy’ workshop

2-3 cups of greens
1/2 avocado, sliced
1/4 cup of seeds (raw sunflower or raw pumpkin seeds are great)
1/2 cup of cooked quinoa
raisins, handful
Simple Balsamic Dressing
salt and pepper to taste
* any other fresh vegetables you have (tomatoes, carrots, celery, etc)

Place all ingredients in a large bowl and mix.

We hope this makes you feel as good as we do when we eat it!

with love and ‘super’ hero foods,

Jackie

Buckwheat Noodle Pad Thai

Don’t you just love Pad Thai?  Ugh.  I do.  I love the flavor, I love the veggies, I love the noodles, but I don’t always love the way it makes me feel afterwards.  All of that oil makes my belly burn, so to prevent that feeling of  heaviness I created this recipe to make the traditional pad thai dish lighter, easier to make, and (you guessed it) healthier!

Buckwheat noodles are available in your local health food store.

You will need:

4 oz buckwheat noodles (also called ‘soba noodles’)

½ cup of broccoli florets, chopped small

1/2 cup mung bean sprouts (or any bean sprout you prefer)

1 handful of snow peas, fresh or frozen

1 tablespoon coconut oil

1 tablespoon of crushed peanuts

1-2 wedges of lime

…and for the sauce:

1 tablespoon peanut butter

1 tablespoon rice vinegar

1 tablespoon soy sauce (preferably Nama Shoyu)

red pepper flake

Cook the buckwheat noodles according to their package.  When they are done cooking, rinse them under cold water to prevent them from sticking together.

Meanwhile, heat the coconut oil in a pan over a medium/low heat.  Add the broccoli, snow peas and sprouts, along with a small splash of water, and cover.  Cook for a few minutes until vegetables are cooked but still crisp.

While the veggies are cooking, you can make the sauce.  In a bowl, start with 1 tablespoon of peanut butter and 2 tablespoons of water and whisk together until smooth.  Then, continue whisking and adding the other ingredients.

When the veggies are done, add the noodles and sauce to the pan and mix everything together, just long enough to warm the noodles through.  Then pour into a bowl, sprinkle with crushed peanuts and fresh lime juice, and enjoy!

Buckwheat noodles are a complete source of protein, containing all 8 essential amino acids (making this an awesome ‘meatless monday’ dish).  They have been shows to help lower cholesterol, prevent high blood pressure, stabilize blood sugar and promote gall bladder health.  Because they don’t have a strong flavor, you should try experimenting with these noodles in some of your favorite dishes for a healthier option.  Combining these noodles with green veggies is a great way to ensure that you are still getting the nutrients your body needs.

Happy eating!

with love and healthier options,

Amanda

Take Your Shoes Off

With everything going on in our everyday lives, it can be pretty easy to get disconnected; disconnected from ourselves, our loved ones, our emotions, our inner wisdom, and especially, our mother nature.  These days, we have the world at our fingertips (literally), and we can easily forget to look elsewhere for the answers.

I see this a lot in my health coaching practice.  With the non-stop, never-ending information on the newest dieting trends and healthiest foods of the week, people forget to look to the ones who know what is best for their bodies, themselves.

We need to reconnect.  At times, we need to disconnect.  Spending time outdoors, with the source of our existence, is a wonderful way to take a break from the bombardment of new information and status updates, and get back in touch with us.

It is recommended that we spend time outdoors everyday, and in order to connect to the rhythms of the earth, we need to take our shoes off.  Being barefoot outdoors is a very grounding experience, one that allows us to connect to the pulses and movements of the earth.

Taking some time to connect.

When we re-connect, we open up to the possibilities of listening to the earth, which allows us to better listen to ourselves.  We are the geniuses behind our own existence, and owning up to that can be the easiest way to heal your mind, body and soul.  We all know at least 3 things that we should be doing, but aren’t.  But what if we allowed ourselves to bask in that goodness?  What would really happen if we allowed ourselves to be happy?  Healthy?  Loving?  Free?

I know that it can all seem a bit overwhelming, but taking this first step, just by spending some time outside and taking your shoes off, is a wonderful place to start.  Dedicate just 10 minutes a day, maybe only a few days a week, to sit under the blue sky, rub your feet in the green, crisp grass, and reconnect.  Allow yourself to open up to the beauty that surrounds you each and every day, beauty that we too often forget to recognize.

From there, begin to trust that you know best for you.  The universe has supplied you with the knowledge and “gut feeling” that you need.  Of course, we can all benefit from some spiritual guidance and nutritional information, but at the root of it all, we know what works for us and what doesn’t.  We know what makes us fulfilled and what makes us feel used.  By spending some time admiring the outdoors, you will learn to admire yourself, and your own wisdom.  And there is nothing more beautiful than that!

with love and bare feet,

Amanda

Vegan Carrot Oatmeal Cookies

I posted this recipe on a different blog I used to keep a while back; I heard from quite a few readers that they tried making these delicious little cookies and loved them so I thought it was worth re-sharing with new readers! I hope you enjoy them too….

I never bake; not cookies, cake or bread. This is strange because I LOVE dessert, but think I’ve stayed away from baking for a couple of reasons: 1) I view it as complicated and fear I’ll mess it up and most importantly, 2) I know myself too well; if there are 2 dozen freshly made cookies on my counter, all self control will fly out the window.  As I become more and more aware of what I eat and how it affects my body, most desserts out there don’t really make the cut. While dark chocolate is great, sometimes you just want a cookie, right?! When I came across this recipe, I had a feeling it was a winner. Easy, delicious and rather healthy for a cookie. I found this recipe on 101cookbooks.com, and modified it slightly by adding shredded coconut. BTW, about that self control thing – I haven’t been able to stop eating these but at least they’re filled with good for you ingredients!

vegan carrot oatmeal cookies

Ingredients:

1 cup whole wheat pastry flour
1 teaspoon baking powder
scant 1/2 teaspoon fine grain sea salt
1 cup rolled oats
2/3 cup chopped walnuts
3 teaspoons of shredded unsweeted coconut
1 cup shredded carrots
1/2 cup real maple syrup, room temperature
1/2 cup unrefined (fragrant) coconut oil, warmed until just melted
1 teaspoon grated fresh ginger

Preheat oven to 375F degrees and line two baking sheets with parchment paper.

In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts, shredded coconut and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.

Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 – 12 minutes or until the cookies are golden on top and bottom.

Makes about 2 dozen cookies.

with love and cookies,

Jackie

Quinoa ‘Oatmeal’

Another quinoa recipe? Yup, we’re pretty much in love with the stuff.
I’ve had yoga teacher training for the past couple of weekends; the days are long but awesome. Since it’s a long day, I’ve been turning to quinoa ‘oatmeal’ to hold me over until our ‘lunch’ break which is usually around 2:30 or 3pm.  We’re always striving to make healthy food fast and this is one of those ridiculously simple recipes; it’s also easy to bring with you on-the-go. Packed with protein and fiber, this is the type of breakfast that keeps you full without slowing you down. I typically keep a batch of cooked quinoa in the fridge, in which case this takes about 1 minute to throw together. Sometimes I’ll heat it other times I’ll have it at room temperature.

Ingredients:

3/4 cup of cooked quinoa
raw walnuts, raisins, cinnamon, maple syrup (to taste)

You can add in any toppings that you would with oatmeal: berries, banana, apple, honey, etc.
Place all ingredients in a bowl and stir.

A green smoothie followed by this is a killer way to start your morning. 🙂

with love and quinoa,

Jackie