Happy Holidays!

With Christmas right around the corner, I am finding myself quite busy these days!  I don't have much spare time to blog, so I'll be taking a short break.  Please feel free to e-mail me at karen@karenstoyles.com with any suggestions for recipes, or just to say hi.  I will be back in the new year.

Merry Christmas!

Carrot Raisin Oatmeal Cookies

These cookies are yum!  In fact, they passed the ultimate taste test.  My 13 month old daughter couldn't get enough!

Carrot Raisin Oatmeal Cookies

1/2 cup organic butter, softened
1/4 cup coconut oil, softened
1 cup whole wheat flour
1/4 cup pure maple syrup
1/3 cup honey
1 free range egg
1 tsp baking powder
1/2 tsp cinnamon
1/2 cup ground almonds
2 cup organic quick oats
1 cup organic carrots, shredded and chopped
1/2 cup raisins

Mix the butter, oil, flour, maple syrup, honey, egg, baking powder and cinnamon.  Beat well with a mixer.  Add the ground almonds, oats, carrots and raisins.  Mix well.  Drop onto a cookie sheet and bake at 375 degrees for 10 to 12 minutes.  Makes approximately 30 cookies.

Carrots

Have you heard that carrots are good for your eyes?  That's because they contain beta-carotene, which is converted to vitamin A.  And yes, vitamin A is good for your eyes!  It's also good for your skin and it's a great antioxidant.  That's why I'm featuring carrots for my food of November.

Please come back soon for some yummy carrot recipes!

Pumpkin Bars

Every once in a while I make something that I am really proud of!  Well, ok, I'm proud of all my recipes, but of course, some more than others.  These yummy bars are definitely one of my new favorites!

Did you know that sesame seeds are a good source of calcium?  We all know how important calcium is for healthy bones, right?  With 1/2 cup of sesame seeds, these bars are a great calcium boost!


Pumpkin Bars

2 cups organic quick oats
1/2 cup sesame seeds
1/2 cup chopped pecans
3/4 cup dried cranberries
1/3 cup oat bran
1/3 cup honey
2 free range eggs
1/2 cup pumpkin puree

Pre-heat oven to 300 degrees F and grease a baking pan with butter (use one 8 x 8 pan or two 4 x 8's).
Mix all the dry ingredients together and set aside.  Mix all the wet ingredients and blend with a mixer.  Add the wet ingredients to the dry and mix well.  Bake for 40 minutes.  Enjoy!

Pumpkin Walnut Muffins

Have you ever noticed that a walnut out of it's shell looks like a brain?  That's because it's brain food!  Walnuts are very high in fat, but it's the good kind of fat that we all know as EFA's, or essential fatty acids.  Don't be afraid that nuts will make you gain weight.  (Of course, this doesn't mean you should eat an entire box of chocolate almonds, or can of salted peanuts!)  We all need EFA's for optimal health, and yes, especially brain health.  So, try this recipe and see how smart you feel!

Pumpkin Walnut Muffins

(It's preferable to use your own organic apples and pumpkin that have been cooked and pureed.  However, canned and jarred varieties are an option.)

1/2 cup unsweetened, organic applesauce
1/2 cup organic pumpkin
1 free range egg
1/2 cup rice or almond milk, unsweetened
3 tbsp coconut oil, heated
1 cup organic rolled oats
1/4 cup wheat bran
1/2 cup whole wheat flour
1/2 cup chopped walnuts
1 tbsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg

Pre-heat oven to 375 degrees F.  Mix all wet ingredients and dry ingredients in two separate bowls.  Blend the wet ingredients well with a mixer and add them to the dry.  Bake for 15 - 20 minutes or until a toothpick comes out clean.

October is Pumpkin month!

Pumpkin pie, pumpkin muffins, pumpkin cookies, pumpkin soup...the options are endless!  I can't wait to share some pumpkin recipes with you.  Of course, everyone knows that pumpkins are traditional Thanksgiving and Halloween treats.  That's why I am featuring this nutritious vegetable all month long.  Pumpkins are high in vitamin A, as beta-carotene, which is what makes the pumpkin that beautiful orange color.  Beta-carotene converts to vitamin A inside our bodies.  Vitamin A is necessary for eyesight health and it's a powerful antioxidant, fighting off free radicals and disease.  Pumpkins also have a good amount of vitamin C and iron.  Don't throw away those pumpkin seeds!  They are an excellent source of zinc, which will help utilize the vitamin A from the pumpkin.  Zinc also supports the immune system.  For men, zinc may even prevent prostate cancer.  There are actually a lot more benefits of both vitamin A and zinc, but I've got to get busy and share my first recipe.  I hope you like it!

Cool Cucumber Soup

I have never had cold soup.  Ever.  This is my first, and so I have nothing to compare it to.  I don't know how it stacks up to other cold soups, but I can say that I like it.  It's simple, and good for you.  This does make a bit batch, so you may want to cut it in half.  If not, you might need to blend half, pour it into a bowl and blend the other half.  Then mix them together.  That's what I did because my food processor wasn't big enough for everything all together.  The yogurt gives this soup some added calcium and also those friendly bacteria which are good for so many things, including digestion.  So, go ahead and try this recipe.  Your colon will thank you!

Cool Cucumber Soup

3 organic cucumbers
2 organic avocados
1 cup fresh cilantro, chopped
2 cups plain organic yogurt
2 garlic cloves, minced
1/2 organic lemon

Peel and chop the cucumbers.  Cut avocados in half, remove the pit and scoop out the rest.  Zest some lemon peel and squeeze out the juice from lemon.  Combine all ingredients in a food processor or blender and puree.  Top with lemon zest and serve!

Cucumber Salsa

This month as we are finishing up the last of our garden cucumbers, I'd like to feature this popular vegetable.  Cucumbers are not very high in nutrients but that doesn't stop us from eating them!  There is some vitamin E in the seeds and folic acid in their skins.  I would recommend peeling them if they are not organic, however, organic cucumbers are obviously the best choice!

Cucumber Salsa

1 organic cucumber, quartered and sliced
1 cup organic cherry tomatoes, quartered
1 cup finely chopped cilantro
1 mango, chopped
2 - 4 garlic cloves, crushed
1 lime, juiced

Chop the cucumber, tomatoes, cilantro and mango.  Mix together in a bowl.  Crush the garlic and juice the lime.  Stir garlic and lime together and pour over mixture.  Serve with baked tortillas, over a bed of organic greens, or as it is!

Strawberry Salad

I have a confession to make.  I bought strawberries that were not local for my latest recipe.  For those of you who don't realize, I do try to use local, fresh, organic ingredients in all of my blogs.  At least for the starring roles anyway (my feature ingredient).  The truth is that I love strawberry salad and I just had to have it once more this summer.  So that's what I did.  I would recommend that you make this salad in June or July when local strawberries are abundant here in Nova Scotia.  However, for now, my apologies to Nova Scotia strawberries, and I hope you will like this salad!

Strawberry Salad

6 cups of organic mesclun mix (or other salad greens)
1 cup of toasted almonds
2 cups organic strawberries, sliced
3 tbsp olive oil
1 tbsp honey
1 tbsp apple cider vinegar
juice from half an organic lemon

Toast the almonds on a baking sheet at 350 degrees for 5 minutes.  Flip them over and continue to toast for another 5 minutes.  Set the almonds aside to cool.

Place greens and strawberries in a bowl and mix.  Whisk together the oil, honey, vinegar and lemon juice.  Drizzle the dressing on the salad and top with almonds.  Enjoy!

Salad Greens

I hope everyone is having a great summer!  I am sorry for not blogging in so long, but I've taken a lot of vacation time this year.  Now, with summer almost over, I am ready to get back into the routine of blogging every week.  My first blog will celebrate summer and feature salad greens.  So please come back after Sunday to see what it is!

Summer is the time for salads!

Sorry I haven't been around lately to blog.  I've definitely been enjoying my summer.  I am currently on maternity leave and my little girl is certainly keeping me busy.  We've been doing some travelling and experiencing lots of new foods!  Even though my baby isn't ready to enjoy salads, I've been eating a lot.  Leafy green vegetables are so good for you in so many ways!  They are loaded with vitamins and minerals, including vitamin C, iron and even calcium!  So, load up your plates with lettuce, spinach, chard, kale or beet greens.  Your body will be glad you did.

No more beets

I really wanted to have one more beet recipe for this month.  But, unfortunately, I'm all out of beet ideas.  Honestly, the easiest and simplest way to prepare beets (which is still yummy) is steamed in a steamer.  Dab a little butter if you like, or sprinkle with olive oil or splash with lemon juice.  That's all you need.

I'll be back soon with more healthy recipes, so please, visit again.

Thanks for looking!

Roasted Beets with Broccoli

Roasted Beets with Broccoli

3 cups organic beets
3 cups organic broccoli
1/2 onion
3 garlic cloves
4 tbsp olive oil

Pre-heat oven to 350 degrees F.  Peel and chop the beets and place them in a small roasting pan, or baking dish.  Chop the broccoli and onion, placing them on top of the beets.  Mince or crush the garlic, and mix it with olive oil.  Drizzle oil over the vegetables, cover and bake for 60 minutes.

Borscht

Anyone who knows me must have known I'd make a borscht recipe as soon as I mentioned beets!  Soups and muffins seem to be my specialties.  I'm learning that about myself.  Maybe because they're easy?  I'm the first to admit I'm no chef.  So, please, don't expect anything spectacular.  However, you can expect easy, healthy recipes made from ingredients that you probably have around your house.  And sometimes my recipes do turn out pretty tasty.  This borscht happens to be one of them.  I do enjoy this soup.  I hope you do too.

Borscht

6 cups water
1 tsp sea salt
4 cups organic carrots, chopped
1 cup organic celery, chopped
4 cups organic beets, diced
1 organic tomato, diced
1 cup organic parsnips, chopped
2 tbsp organic butter
1 cup organic onion, diced
2 cups organic cabbage, shredded
1 cup fresh organic dill
organic cream (optional)

Boil water, sea salt, carrots, celery, beets, tomato and parsnips in a large pot.  Reduce to medium heat and cover, stirring occasionally. 

Meanwhile, heat butter in a skillet over medium heat and add onion and cabbage.  Saute for 5 - 10 minutes, or until soft.

Add the onion, cabbage and dill to the soup and simmer for another 10 - 20 minutes.  Serve with a spoonful of organic cream drizzled on top, if desired.

More beets coming soon

I am falling behind schedule with my recipes!  I have been busy and unfortunately, I don't always find the time for blogging.  However, I will be posting more recipes soon.  I hope you will visit again.

Beet Salad

I am very pleased to report that this salad is delicious!  It is absolutely vibrant with color and taste.

Beet Salad

3 organic beets
Olive oil
2 organic carrots, shredded
1/2 organic cucumber, sliced
1/2 cup organic snap peas or snow peas (tips removed)
Leaf lettuce
Feta cheese

Dressing:
1/4 cup olive oil
1/4 organic lemon (juice of)
2 tbsp apple cider vinegar
1 tsp ground mustard
1 organic garlic clove, crushed
1 tsp honey

Brush the beets with olive oil and bake them at 400 degrees F for 45 minutes.  Allow them to cool and then slice them into strips.  Prepare the carrots, cucumber and peas and mix them in a bowl with the beets.  Combine all dressing ingredients and whisk until well blended.  Add the dressing to the vegetables and stir.  Serve over a bed of leaf lettuce and top with feta cheese.

Beets

Spring is a great time for cleansing!  Cleansing eliminates toxins from your body and rejuvenates your overall health.  Beet roots are a great liver cleanser and are high in iron, potassium, niacin, copper and vitamin C.  Beet greens are also good, but I am only going to post recipes of beet roots.  Did you know eating beet roots is also a great way to test your digestive transit time?  After eating some beets, watch for signs of them in your bowel movements.  You should see them within 24 hours.  If you don't see them for a few days, that's a sign that your digestion is slow.

I'll be posting my first beet root recipe within the next week, so be sure to visit soon!

I'll be back in May

I am taking the month of April off from blogging.  I will be back in May with more recipes.

If anyone has any comments, ideas or suggestions that you would like me to try, please let me know.  You can send me an e-mail at Karen@karenstoyles.com.  I would also love to hear any feedback about any of my posted recipes.

Have a healthy day!

Blueberry Oatmeal Muffins

I think I've mentioned before how much I love muffins!  These are one of my new favorites!  Oatmeal is one of the most common whole grains, providing niacin, folic acid, iron, magnesium and zinc to name a few nutrients.  The blueberries in these muffins are not only delicious, but they add some antioxidants too!

Blueberry Oatmeal Muffins

1/4 cup unsalted organic butter, melted
1/2 cup unsweetened almond milk
1/2 cup liquid honey
1 free-range egg
1 cup rolled oats
1 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp baking soda
1 tsp baking powder
1 cup organic blueberries

Pre-heat oven to 400 degrees F.  Grease muffin tin with butter.  Mix the butter, almond milk, honey and egg in a bowl with a mixer.  Mix in a different bowl the remaining dry ingredients.  Mix the ingredients from the two bowls together and add the blueberries.  Bake at 400 degrees F for 20 - 25 minutes or until an inserted toothpick comes out clean.

Barley and Vegetable Soup with Lentils

Barley is a heat-generating grain, which makes it great for a cold day.  Lucky for us, spring is here and we'll soon all be out barbequing!  Barley contains about 10 to 15% protein along with niacin, folic acid, magnesium, calcium, iron, phosphorus and potassium.  The lentils add some extra protein, and as always, the vegetables bring their extra nutrients.  As you can see, there are lots of reasons to try this soup!

Barley and Vegetable Soup with Lentils

2 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
3 organic celery stalks, chopped
3 organic carrots, chopped
6 cups water
1 cup barley
1 cup dry lentils
1 cup fresh parsley, chopped
1/2 tsp sea salt
3 cups organic kale, chopped with hard stems removed

Heat the olive oil on low to medium heat.  Add the onion and garlic and cook for about five minutes.  Add the celery and carrots and continue to cook for another ten minutes.  Add water, barley, lentils, parsley and sea salt.  Bring to a boil, reduce heat and simmer for 1 1/2 hours.  Add the kale and cook for another ten minutes.  Serve!

Quinoa Fruit and Nut Salad

If you haven't tried quinoa, you're missing out!  It not only provides a great source of fiber, but also iron and calcium.  Plus, it's one of a very few vegetarian sources of complete protein!  Meaning that it contains all of the essential amino acids, required for building and maintaining the cells in our bodies.  It's an excellent addition to anyone's diet!

Quinoa Fruit and Nut Salad

1/3 cup quinoa
2/3 cup water
1 organic orange
1 organic apple
1/2 cup organic raisins
1/2 cup raw pecans
1 organic avocado

Rinse the quinoa first, and then add it to the water.  Bring it to a boil over high heat.  Reduce to low heat and simmer for 20 minutes.  Refrigerate until it cools.

Meanwhile, peel the orange and cut it into sections.  Dice the apple, chop the pecans, peel and dice the avocado.  Mix all the ingredients with the quinoa and serve!

More grains coming soon!

OK, so March has proven to be challenging for me.  It is nutrition month!  I've been busy and so unfortunately, my whole grain recipes have been a little slow getting to the blogging stage.  But, I do intend to make up for it during this last week.  My goal is to get three more recipes posted before April.  Or at least two anyway....come back soon for my barley soup and quinoa salad!

Millet with Strawberries and Apple

A little late for my first March recipe, but here it is!  This recipe is really simple.  The hardest part is waiting for the millet to cook.  This is great for breakfast and if you are limited for time in the morning, just cook the millet the night before and re-heat it with some water in the morning.

I don't usually give portion sizes or the amount of servings per recipe because I don't like to focus on numbers.  What's important is that these recipes are healthy and good for you.  But, with this one I will say that it makes 3 - 4 servings.

Millet is the most alkaline of the grains, making this dish a super health booster!  It's got protein, fiber and iron, just to name a few of it's long list of nutrients.  So, if you haven't tried millet before, give this recipe a taste.  Your body will thank you!

Millet with Strawberries and Apple

3 cups water
pinch of sea salt
1 cup millet
1 cup diced organic strawberries
1 organic apple, diced
1/4 cup pure maple syrup

Rinse the millet in fresh water before you start.  Bring water and salt to a boil and add the millet.  Lower heat and simmer for 30 minutes or until all the water is absorbed.

Meanwhile, in a small saucepan, cook the strawberries, apple and maple syrup on medium heat for five minutes.

When the millet is ready, add the strawberry/apple sauce and enjoy!

Whole Grains

March is whole grain month!  You know that whole grains are good for you, but do you know why and how to add them to your diet?   I'm about to show you.  Come back soon to find out!

Chocolate Peanut Butter Banana Smoothie

Ok, so this recipe is almost too easy.  In fact, this is my go-to breakfast.  I find that even with a newborn, I can whip this up and finish it before it's time for the next diaper change.  The flax oil adds some omega 3 fats and the peanut butter gives it a bit of protein.  Plus, it's absolutely delicious!

Chocolate Peanut Butter Banana Smoothie

1 cup milk (almond, soy or rice)
1 banana
2 tbsp organic natural peanut butter
1 tbsp organic flax oil
1 tbsp cocoa powder
1 tbsp honey

Mix all ingredients and blend until smooth.  Makes one smoothie.  Be sure to double the recipe if you plan to share.  :)

Chocolate Almond Muffins

If anyone happened to notice, I am sorry I'm so late with these next two recipes.  But, as promised, here they are!


Chocolate Almond Muffins

2 cups whole wheat flour
1/3 cup cocoa powder
1/2 tsp baking soda
2 tsp baking powder
1/4 tsp sea salt
3/4 cup organic raw agave syrup
1 1/4 cup unsweetened almond milk
1 free-range egg
2 tbsp coconut oil, softened
1 cup natural raw almonds

Preheat oven to 350 degrees F (175 degrees C).  Grease muffin cups with coconut oil.  In a medium bowl, sift together all the dry ingredients.  In a large bowl, mix agave syrup, almond milk, egg and coconut oil with a mixer or blender.  Add both wet and dry ingredients together and stir, adding almonds last.  Fill muffin cups and bake for 20 to 25 minutes or until a toothpick inserted in center comes out clean.

Chocolate Banana Pudding

Finally success!  This recipe took me three tries to get it right.  But, I am proud to say this pudding is yummy and sugar free.  Plus, the bananas add potassium, which of course equals extra nutrition!

Chocolate Banana Pudding

2 cups unsweetened almond milk
1/3 cup liquid honey
2 bananas
1 free-range egg
1/4 cup cocoa powder
1/4 cup arrowroot starch

Mix all ingredients in a blender until smooth.  Cook in a medium sauce pan over medium-high heat for 8 - 10 minutes, stirring constantly.  Chill and serve!

Better late than never

Alright, it looks like I need a little more time for my chocoate recipes.  I am now two behind schedule!  I am currently working on three chocolate dishes and will have them posted before the end of the month.  Please check back to find out what they are.  I am sure they will be worth the wait!

If at first you don't succeed

Try, try again!

Ok, that's what I have to do.  I am afraid my recipe of the week didn't turn out so great today.  And now it's late and I simply don't have the time, or energy.  So, this recipe will have to wait a few days.  Instead of posting something not-so-hot, I will make a few modifications and try it again.  But stay tuned chocoholics, because it's gonna be good!  :)

Chocolate Walnut Cookies

These cookies are super chocolatey goodness!  I hope you enjoy them as much as I did.

Chocolate Walnut Cookies

1 cup whole wheat flour
1/3 cup cocoa powder
1/2 tsp baking soda
1/4 cup coconut oil
1/4 cup butter (softened)
1/2 cup agave syrup
1 egg
1/2 cup chopped walnuts

Preheat oven to 350 degrees F.  Whisk together the flour, cocoa powder and baking soda.  Beat the coconut oil, butter and agave syrup with an electric mixer until smooth.  Beat in egg.  Mix in the flour mixture and walnuts.  Use a teaspoon to drop onto baking pan and bake for 10 - 12 minutes.

Chocolate!

February is chocolate month!  With Valentine's day coming, what better way to celebrate than with chocolate?  Valentine's day means love, and I loooooove chocolate!

With it's antioxidants and mood enhancing neurotransmitters, no wonder it makes us so happy! 

Most chocolate has added sugar and fat, that make it not so healthy for us, but I can show you that it doesn't have to be.  Yes, you can have your chocolate cake and eat it too!

Three Bean Salad

Who says you can't have salad in January?  This salad can be enjoyed all year round!  It is so wonderfully colorful and vibrant, it makes me feel good just to look at it.  :)

As with my other bean recipes, it is better to use dried beans, pre-soaked and pre-cooked.  However, for convenience, canned beans may be used.  Be sure to rinse them well.  Keep in mind that canned foods contain BPA, which is a toxic chemical.  Use canned foods in moderation.

Three Bean Salad

1 1/2 cups of kidney beans
1 1/2 cups of pinto beans
3 cups of green beans (frozen or fresh)
1 red onion
1 organic red bell pepper
1 organic yellow bell pepper
1/3 cup fresh chopped parsley

Dressing:

1/3 cup apple cider vinegar
2 tbsp. honey
1/4 cup olive oil

Mix the beans, onion, pepper and parsley in a large bowl.  Whisk the dressing ingredients and mix together.  Refrigerate for at least one hour.

Black Bean Soup

Have I mentioned that I love soup!?  This soup is no exception.  With the protein and iron found in the beans, vitamin C in the zucchini, the anti-inflammatories of ginger and topped with healthy fat avocado, this soup has it all!

2 tbsp olive oil
1 onion, chopped
1 carrot, chopped
1 zucchini, chopped
3 garlic cloves, crushed
1 tsp ginger
1 tsp cumin
2 cups black beans (dried beans that have been pre-soaked for 4 hours and pre-boiled for one hour.  Or use canned beans that have been rinsed well.)
2 cups organic vegetable broth
1 avocado
1 green onion

Heat oil over low to medium heat and add onion, carrot, zucchini, garlic and ginger.  Saute for five minutes.  Add cumin, beans and broth.  Cover and let simmer for 20 minutes.  Allow soup to cool and puree in blender or food processor.  Re-heat and top with avocado and green onion.

Hummus

This recipe is simple and delicious.  Use hummus as a spread on sandwhiches or as a dip with pita bread or vegetables.  Garbanzo beans (otherwise known as chickpeas) are a great vegetarian source of protein and folic acid. 

Hummus

1 3/4 cup chickpeas, soaked for a minimum of four hours and boiled for 1 1/2 to 2 hours  (or 398 ml can, rinsed well)
2 tbsp tahini
Juice of half a lemon
2 garlic cloves, crushed
1 tbsp sesame oil
2 tbsp water

Place all ingredients into a food processor and puree until well blended.

Update:  After trying the hummus I realize that it is a bit dry.  Add a few more tablespoons of water until you've reached a desired consistency.  It should be thick, but still dipable. 

Chili

This is a great chili recipe!  It's loaded with beans and lots of veggies.  It's also got ground beef for the meat-eaters.  I do recommend organic, free-range beef to avoid any added hormones and antibiotics.  And, as always, organic veggies too.  The beans should be dried beans, soaked for at least four hours prior to making the chili.  But, if you do use canned beans, be sure to rinse them well.  Use a large pot, as this recipe makes a lot of chili!

Chili

2 tbsp olive oil
1 onion, chopped
3 garlic cloves, crushed
2 carrots, sliced
3 celery stalks, chopped
1 orange pepper, chopped
1 apple, chopped
2 cups kidney beans
1 cup black beans
2 cups grape tomatoes, halved
1 large tomato, chopped
1 cup water
3 tbsp tomato paste
3 tbsp fresh cilantro
1 tsp coriander
2 tsp cumin
2 tsp red pepper flakes
1 lb lean ground beef

Saute onion and garlic in olive oil over low heat for 3 - 5 minutes.  Add carrots, celery, pepper and apple.  Continue to saute for another five minutes.  Add the beans, tomatoes, water and tomato paste.  Bring to a boil and stir.  Add cilantro, coriander, cumin and red pepper flakes.  Turn heat to low, cover and simmer.  While the chili is simmering, brown the ground beef and drain any excess fat.  Add the beef and continue to simmer for one and a half to 2 hours.

Beans!

I am back to blogging and my food for January is beans!  Beans are a great source of protein and fiber.  They come in a wide variety of choices, like kidney, black, navy and many more.  My first recipe for January is chili!  Chili is a great way to warm yourself up on a cold January day and it's great for left-overs.  I've got a big pot currently simmering and I'll be updating my blog later tonight with the results.  Please come back to check it out!