Garlic Miso Dressing

I am a big fan of homemade salad dressings… They are usually super easy to make, taste delicious, and are free of harsh, unwanted ingredients that most store-bought dressings contain (you know, artificial sweeteners, preservatives, unhealthy oils, and other ingredients that are hard to pronounce).

I use my zesty dressing almost always, but last week decided to make something a little different.IMG_5317

You will need:

1/2 cup olive oil

1/2 cup apple cider vinegar

2 tablespoons white miso paste

1 large clove garlic (or 2 small)

1 tablespoon raw honey

Place all ingredients in a blender and blend until smooth.

This is the perfect dressing for almost any salad.  It has a light, sweet flavor with a little bit of bite, making it a real crowd pleaser.

Let me know what you think!


with love and well-dressed greens,



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,


Guilt-free Chocolate Pudding

What an amazing dessert this is!  It is easy to make, stores great in the fridge, and doesn’t contain any of the harmful chemicals, sugars, or preservatives that store bought chocolate pudding contains.  And as an added bonus, it is actually HEALTHY for you!

Chocolate pudding topped with fresh blueberries and hemp seeds. Yum!

What you will need:

1 ripe avocado

3 tablespoons raw cacao powder

5 mejool dates, pitted and soaked (if they need to be softened)

1 teaspoon of 100% organic maple syrup

¾ cup almond milk (or milk of your choice)

Place all ingredients in a blender and blend until creamy and smooth.  You may need to scrape the sides during the blending process to ensure everything is mixed evenly.

Place the pudding in a bowl and store in the fridge for a few hours so it can chill and set.

Top the pudding with your favorite ingredients, such as:


Hemp seeds

Unsweetened coconut flakes

Chopped nuts

Fresh mint

Sliced banana


Maca Powder

Carob chips

Raw Cacao is jam-packed with antioxidants, and is one of the worlds best sources of magnesium and iron, which play a critical role in healthy blood, heart health, brain power and strong bones.  This superfood also contains Phenylethylamine (PEA), which is the chemical that our bodies produce when we fall in love! (Probably why we all love chocolate so much).  Its scientific name, Theobroma cacao translates to “cacao, food of the gods”.  I mean, are you in love with this stuff yet?? I know I am!!  And remember, this is dessert!

I hope that you enjoy this pudding as much as I do; actually, I know that you will.

with love and chocolate,


Hemp Oil for Health

Hemp is one of the most sustainable and versatile crops out there; it can be used to create fuel, paper, housing, textiles, oil, food and more! So, why don’t we see more of it around? It’s been the subject of debate for quite some time because it’s derived from the cannabis plant and is therefore associated with marijuana, but I assure you, they aren’t the same, and the only high you may get from eating this oil is a healthy high! 😉

Slowly but surely we are seeing more and more hemp foods in stores as they gain popularity in the nutrition world. The main products on the shelves are hemp seeds, hemp powder, help milk and hemp oil. Why should you add hemp into your diet? Because hemp is a great source of essential omegas such as omega-3 and omega-6. It’s also a great source of protein; containing all 10 essential amino acids. It’s been said that consuming hemp helps to reduce inflammation, improve skin, and lower blood pressure. Hemp oil is one the of easiest ways to start to incorporate hemp into your diet; you can simply switch out whichever oil you typically use in salad dressing and use it instead; I like to mix hemp oil with apple cider vinegar, salt and pepper for a nourishing, delicious dressing. Hemp oil is only to be used in its raw state, once it’s heated it will go bad and lose its beneficial properties. You can find hemp oil refrigerated near the supplement aisle in stores such as Whole Foods or your local health food store.

If you try it, let us know how you like it!
love and greens,

Maca Cacao Smoothie

I just finished reading Brendan Brazier’s book Thrive and I’m currently reading David Wolfe’s book Superfoods — both of these books have something in common: MACA. The reason Maca comes up in these books is because it’s loaded with macro and micro nutrients making it a superfood and superherb; the stuff is basically magical. 🙂

Maca has been used medicinally for centuries in South America and for good reason. Maca is an adaptogen, meaning it helps you adapt to stress; stresses such as life stress, physical stress (the reason many athletes take it), mental stress, and environmental stress. It is known to improve the following conditions; anemia, chronic fatigue, depression, infertility, malnutrition, menopausal symptoms, stomach cancer and more. It’s also said to have aphrodisiac properties, don’t say I didn’t warn you. 😉

Since the flavor of Maca (slightly butterscotch-ish) is known to combine well with Cacao, I decided to try a smoothie for my first Maca recipe and it rocked:

Maca Cacao Smoothie
Serves 1


1/4 cup of raw hemp seeds
3/4 cup of water
1 tbsp of Raw Cacao powder
1 tsp of Maca powder
1 tbsp of nut butter (I used sunflower butter)
1 banana
a few ice cubes

Place hemp seeds and water in blender; blend until the seeds are dissolved and you’re left with hemp milk.
Then add the cacao, maca, nut butter, banana and ice; blend until smooth.

This makes a particularly nice and rich dessert smoothie — enjoy!!

love and greens,

“Oh My Green Goodness”

Our Green Goodness smoothie is the perfect way to add some “oh my green goodness” into your day.

Starting your day with this smoothie will fill your belly with nourishment and will set your mind off to a healthy start.

Enjoying this smoothie for lunch will give you that afternoon energy boost that we all long for.

Desperately searching for the perfect snack?  This smoothie is the answer; providing you with enough fiber to quench your hunger, clean foods that will clear your mind, water that will hydrate your body, and green veggies that will boost your metabolism while detoxifying your digestive system.

No matter how you choose to include this smoothie into your daily routine, your body and mind will thank you.  This green cocktail contains a large portion of powerful greens,  which are the food most missing in the American diet.  So dive in! And get your green goodness on!

“Oh My Green Goodness, thats tasty!”

“Green Goodness”  

(makes 2 servings)

1 large handful of spinach

1 large handful of kale

1 banana

1 cup frozen mango

1/2 cucumber, peeled

Juice from 1/2 a lemon

1-2 cups cold water

Begin by adding 1 cup of water, lemon juice, kale and spinach to your blender;  blend until smooth. Then add the banana, cucumber, frozen mango, and more water if necessary; blend until smooth.  Voila!  A beautiful green smoothie for you to enjoy.

Your smoothie will stay good for up to 2 days in a sealed container in the fridge, so feel free to make a big batch that will last you.  You can also separate portions into containers and keep them in the freezer until you are ready to have them.  *But remember, your smoothie will need time to defrost, so place it in the fridge the night before enjoying it.

Want to add some extra sparkle to our green smoothie?  Try some fresh herbs, like mint, basil or parsley to bring out different flavors, include some hemp seeds or hemp protein powder to give it a protein boost, or get a blast of the green goddess chlorophyll by adding 1 tbsp of spirulina.

Butternut Squash and Apple Soup

The soup is a great summertime dish because it can be served room temperature or cold, can be stored in the fridge for about a week, and it is super easy to make!

Butternut squash and apple soup with shredded carrots and watercress.

All you need is a blender and:

1.5 cups water (or enough to give you the consistency that you want)

2 cups butternut squash, peeled and diced

3-4 stalks celery

3 apples

2 green onions (scallions)

1/2 cup fresh basil

1/2 teaspoon sea salt

a dash of cayenne

a squirt of raw honey

Start by adding the water and about half of your diced squash to the blender, and blend until smooth.  Then, add the rest of the squash, followed with the rest of the ingredients, blending in intervals until everything is smooth.

Soup with avocado, hemp seeds and watercress.


To add some texture (and some extra health benefits) top this soup off with some of your favorite veggies or seeds.  Some great options are avocado, sprouts, shredded carrots, watercress, arugula, hemp seeds, sunflower seeds, parsley, diced apple… you get the idea, right?

Fermenting is Fun.


Packing the cabbage; pre-smashing.

Have you ever considered making your own sauerkraut?  Well, I highly encourage it after trying it out for myself.  Its like creating a small science experiment in the comfort of your own home, but instead of the final product being a rupturing volcano or a moldy petri dish, you get a beautiful jar of fermented cabbage filled with flavor and probiotics.  Hmmm…. ok, so I’ll admit that it may not sound that appetizing, but fermentation is a wonderful way to bring a whole slew of health benefits into your life, most importantly, probiotics.

Probiotics are the healthy bacteria that live in your body.  Without them, we could not survive, so it is important that you learn to love this bacteria as well as replenish it daily.  Probiotics are extremely important for keeping our gut healthy, and for making sure that digestion is functioning at its optimal level (meaning that all of the nutrients and vitamins that you are ingesting are getting absorbed into your blood instead of passed along and out with the rest of the waste).  Our immune system is directly affected by the health of our gut and will function accordingly.  Think of it this way…  Our gastrointestinal system houses about 70% of our immune system, so this healthy bacteria (aka flora) that naturally exists in our intestinal tracts is extremely important in maintaining and repairing the immune system.

So, without getting too scientific, our intestinal flora needs to be loved and tended to, and what better way to do that then to make sure that you are including some healthy bacteria in your daily diet.  Sauerkraut is and easy and tasty way to get some of these necessary flora into our bodies.  So here is what you will need:

1 quart glass mason jar with a lid

2 teaspoons sea salt

A head of cabbage (or maybe just a half)

Cold water

A tool (similar to a muddle) to smash the cabbage into the jar

Shave the cabbage very fine (it takes about 2 lbs of cabbage to fill a mason jar). Begin to fill the mason jar with the finely shredded cabbage while continuously packing it down as tight as possible using your muddling tool.  When you have reached the half way line on the jar, add 1 teaspoon of salt.  Then, continue to fill the jar while smashing down the cabbage.  Keep doing this until the jar is filled to the shoulder, and then add your other teaspoon of sea salt.  After that, fill the jar with cold water so it is basically overflowing.

*note: don’t hold back on the packing and smashing… the more juices that are released during this process, the better the fermentation process is, so smash away (and get some angst out if need be).

Now, heres the fun part that teleported me back to science class…  Place the cover on very loosely and let the jar, cabbage and water stand on your counter for 9 days.  Yup, 9 whole days of watching the beauty of fermentation in your own home.  *Important:  add more cold water as needed, making sure that the jar is always filled to the top.

After 9 days, the sauerkraut is ready, so you can tighten the lid and place it in the fridge.  This jar of sauerkraut will last you months!  If that sounds scary to you, get this… the taste of the sauerkraut will actually improve as time goes on.  I am still working on a jar that I made back in February, and it is delightful as ever!  So don’t be scared to let that baby sit and soak for a while before enjoying all that it has to offer.

If plain sauerkraut sounds boring to you, feel free to spice it up with some garlic, onions, peppers (hot or sweet), or whatever other flavor you would like your sauerkraut to take on. 

If sauerkraut just isn’t for you, there are a number of other ways to keep your intestinal flora happy and healthy.  You can try other vegetables that have been fermented, tempeh, miso, and for the dairy consumers, organic yogurt and kefir (just watch for added sugars and other unwanted ingredients in these products).  Also, a probiotic supplement is a great idea for those not getting enough probiotics in their diet, and for people who experience upset stomachs, irritable bowel syndrome, or a weak immune system.  And it is esepecially important to take a probiotic supplement after using antibiotics!  These meds knock all of the bacteria out of your body, good and bad, so it is extremely important to get the good guys back in there.

So start loving and taking care of your bacteria!  Your body will thank you!

with love and healthy flora,