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August 5, 2013

Miranda Hammer,

MS, RD, CDN

Registered Dietitian, Natural Foods Chef, Recipe Developer, and Fitness Enthusiast with a Passion for Healthy Cooking and Balanced Living.

Chia seeds are now mainstream. What once was considered to be an obscure health food is now commonplace and can be easily found in supermarkets and on restaurant menus. Chia is an herb that is part of the mint family and is of Central American origin. Similar to goji berries and maca, chia seeds have been consumed for thousands of years and are thought to have been a staple in the Aztec, Mayan, and Incan diets.

@navitasorganics Chia seeds are multidimensional and are incredibly absorptive. They become gelatinous when mixed with a liquid and can serve as a thickener in recipes. The gel-like consistency is ideal for making a pudding or overnight oats, they can be sprinkled in raw seed form on yogurt, oats, vegetables, or salads, or added to a smoothie for nutritive benefits.

Aside from their versatility, what makes these little seedlings a superfood? They are loaded with omega-3 fatty acids, which are anti-inflammatory. Inflammation occurs as a result of environmental and internal stressors which cause the body to react defensively. Over time, an inflammatory state can be detrimental to one’s health. GI diseases, such as Crohn’s, IBS, and celiac disease, along with arthritis, diabetes, heart disease, and Alzheimer's, are all related to inflammation.

Chia seeds are also cardio protective and help to lower cholesterol, triglycerides, and blood pressure. These seeds are also a fiber-rich powerhouse and contain up to 10 grams of fiber per two tablespoons. If you are new to chia seeds, I recommended starting slowly, since a sudden uptick in fiber can cause some GI issues. Chia seeds are also a plant-based source of protein and contain iron, calcium, magnesium, and zinc - all of which are beneficial for individuals, but especially for those who follow a vegetarian or vegan lifestyle.
Recipe for these super seedy crackers in comments below and on crunchyradish.com

Sneaking in a breakfast taco while mr. cheeks “naps”. @sietefoods almond tortilla, @kitehillfoods chive spread, spinach, @vitalfarms scramble and a little Aleppo pep. Looking forward to enjoying this gorgeous spring day!!!!

Tiny toast thief in training.

If I had to label the current trendiest superfood, I would for sure say Maca. It started appearing on the wellness scene a few years ago and has quickly gained momentum as one of the "it" superfoods. Maca, which is powdered Maca root, has been around for thousands of years and was a staple in the diet of Inca warriors. Maca is one of the most durable and resilient plants on earth. It can withstand intense sunlight as well as high winds, freezing temperatures, and high altitudes. Maca is part of the family of adaptogens, which have been garnering a lot of attention. An adaptogen is a type of plant that helps balance the body's hormones, reduce stress and anxiety in the body, and may help achieve equilibrium by supporting the endocrine system. Maca is also known for its ability to fight fatigue and to improve mental clarity by providing a smooth boost of energy without the jittery side affects and ups and downs of caffeine. In additional, Maca has been considered to be a natural aphrodisiac. The flavor of Maca is nutty, malty, and sweet, and it can easily be added to smoothies, oatmeal, baked goods, or granola bars. Maca contains fiber, plant-based protein, iron, calcium, potassium, and essential fatty acids which promote cardiovascular health and immunity. Curious to try it? Consider this simple recipe below.
maca almond bliss bites
1/2 cup rolled oats
2 cups raw unsalted almonds
2 cups dates, pitted and halved (about 12)
2 tablespoons @navitasorganics maca powder
2 tablespoons unsweetened cacao nibs
2 tablespoons coconut oil
2 tablespoons unsweetened coconut flakes, plus additional for topping
2 teaspoons cinnamon
1/2 teaspoon vanilla extract
1/2 teaspoon salt
Combine all the ingredients in a food processor. Gently pulse until the nuts are chopped and a cohesive mixture is formed. Line a 6 x 9 rimmed baking dish with parchment or wax paper. Press the date maca mixture into dish until flat and smooth. Refrigerate for an hour. Cut into squares. Bites keep for 1 week in the refrigerator or 2 months in the freezer.

Super simple Sunday supper from @turshen #smallvictoriescookbook. Curried red lentils with coconut milk, brown rice, cilantro, and toasted cashews. I’ve been feeling uninspired and not so motivated in the kitchen these days - I’ll give you one guess why 👶🏻. It’s nice to fall back on great cookbooks for inspiration and fail-safe recipes. (See it happen in my stories)

Tired of your morning oats? Consider switching it up with multigrain hot cereal with goji berries. Today on crunchyradish.com I am sharing this nutrient dense recipe and launching a superfoods 101 mini-series. Superfoods is a term which is frequently used but not always understood. First up: Goji Berries which help with immune function, boost collagen production, and protect against premature aging. Goji's have high amounts of Vitamin C, Vitamin A, and iron, and also contain all essential amino acids, making them a complete protein. For more on Goji’s and this recipe head to crunchyradish.com

“Monday morning meetings are the worst. I barely had time to button my shirt. But I’m excited to introduce part of my team - Bill, Warren, Franklin, and Ken. The best in the business.” #thehustleisreal

If you are observing Passover this week, you are likely adjusting your eating routine. Although with the myriad of gluten-free and grain-free options and products available, keeping “K for P” is easier then ever. There are tons of flour alternatives, such as almond, chickpea, and coconut flours, as well as an abundance of products such as pastas, chips, and tortillas made from legumes. Not to mention the old faithful, cauliflower rice and vegetable noodles. But, if you are looking for ways to utilize your matzo, I am featuring a few options over on crunchyradish.com such as matzo brei with apples and cinnamon.
apple cinnamon matzo brei
serves 2
2 tablespoons pecans, toasted and roughly chopped
2 tablespoons ghee or butter
1 granny smith apple, peeled and cut into slices
1 teaspoon maple syrup + additional for drizzling
1 teaspoon cinnamon, divided
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cardamon
1 tablespoon freshly squeezed lemon juice
1/4 cup raisins
2 large pasture raised eggs
3 sheets whole wheat matzo
Pinch sea Salt

Bring a kettle to a boil with 3 cups water. In a 10 to 12 inch skillet over medium heat, melt 1 tablespoon of ghee. Add apple slices and cook until lightly browned, around 5 minutes. Add 1/2 teaspoon cinnamon and 1 teaspoon maple syrup. Continue cooking until caramelized, about 4 minutes more. Stir in raisins and lemon juice and remove from pan.
Break matzo into 3 inch pieces into a colander. Slowly pour boiling water over matzo and let drain.
In a bowl, lightly beat the eggs. Whisk in 1/2 teaspoon cinnamon, 1/8 teaspoon cardamom, 1/8 teaspoon nutmeg, and a pinch of salt. Stir in matzo.
Melt remaining tablespoon of ghee in skillet over medium heat. Add egg matzo mixture and cook until golden brown on both sides, about 5 minutes. Stir in half of the apples and continue cooking until warmed through. Transfer to two plates, top with additional apple mixture, pecans, and a drizzle of maple syrup.

Looking for a simple crowd pleasing “k for p” dessert for your Passover celebration? Consider these deliciously decadent chocolate coconut macaroons. Perfect for Passover, Easter, or for a seamless gluten-free treat.
gluten-free chocolate coconut macaroons
makes approximately 14-16
ingredients
•1⁄2 cup semi-sweet chocolate pieces •2 large egg whites
•1/8 tsp sea salt •1⁄2 cup + 2 tablespoons maple crystals or coconut sugar
•1⁄2 teaspoon vanilla bean powder
•1 cup unsweetened shredded coconut •3 tablespoons cocoa powder, sifted

method
Preheat oven to 350°F. Line half of a sheet tray with parchment paper.
Melt semi sweet chocolate pieces in a double boiler, and set aside to cool.
In medium bowl, add salt to egg whites and beat with a hand mixer or whisk. Slowly add maple crystals or coconut sugar, spoonful by spoonful, to form soft peaks.
Using a spatula, fold in vanilla and shredded coconut.
Next fold in cocoa powder and cooled melted chocolate. Mix gently to incorporate all the ingredients.
Using a 1-ounce ice cream scoop, transfer cookie dough to sheet tray, leaving space between for slight expansion.
Bake 15-20 minutes. Cool and serve.

Happy Passover and Easter!!!

Breaking my smoothie rule today of not adding greens since I am completely out 😱🌱 Luckily I had @navitasorganics essential superfood blend which includes wheatgrass, kale, and spinach to toss in.
Millennial Pink Smoothie Time aka the “Mill Smoothie”
Serves 2
1 small frozen banana
1 cup frozen strawberries
1 cup plant based milk
1 cup coconut water
2 tbsps organic peanut butter
1 tbsp @navitasorganics vanilla and greens essential superfood blend
1 tbsp @navitasorganics immunity boost
1 tbsp @navitasorganics goji powder
1/2 tsp cinnamon
1 tbsp chia seeds
1 tbsp ground flax
Blend together until smooth

Pesto is a great way to use greens on their way out or to hide tons of nutrient dense greens in a delicious sauce. The super green pesto recipe below can be used in eggs (my favorite way), soups, stews, served with pasta, or on top of a protein. Freeze in ice cube trays for a more user-friendly and smaller serving approach. To make pesto eggs simply whisk in desired amount of pesto into eggs as you are beating them and scramble. I can’t wait to see how Jack feels about green eggs 😯

2 cups chopped lacinato or Russian kale leaves, center ribs removed
2 cups spinach
2 cups arugula
1/2 cup pumpkin seeds
3 cloves garlic
1/2 teaspoons chili flakes, more if you prefer it spicier
2 teaspoons cumin powder
1/2 teaspoon sea salt
The zest of 1 lemon
2 tablespoons freshly squeezed lemon juice
1/2 cup grated parmesan cheese
1/2 cup olive oil
Make sure that all of your greens are throughly dry. Working in batches, place kale, spinach, and arugula into a food processor. Add the pumpkin seeds, garlic, chili flakes, cumin, salt, lemon juice, and lemon zest and pulse until the ingredients are well combined. Add the parmesan cheese. With the motor running, slowly drizzle in 1/4 cup olive oil until the pesto is smooth and the desired viscosity is achieved, adding more oil as needed. Taste and adjust the lemon or chili flake content, if needed. Transfer to freezer-friendly containers or refrigerate for 4 days.

Spring is currently sending us some mixed signals. Consider a hearty barley, roasted carrot, + crispy chickpeas salad to help you transition to the season.
barley + roasted carrot salad with crispy chickpeas
serves 4

1 cup hulled barley, rinsed, (soaked for 12 hours - optional)
3 cups filtered water or vegetable stock
1/4 cup olive oil
6 medium sized carrots, peeled
2 tbsps za'atar
2 tbsps raw sesame seeds
2 tsps cayenne
1 cup cooked chickpeas
1 tsp cumin
1 tsp coriander
1 tsp smoked paprika
1 medium sized Persian cucumber, cubed
3 scallions, thinly sliced
1/4 cup flat leaf parsley, chopped
1 tbsp dijon mustard
1/4 cup olive oil
2 tbsps sherry vinegar
1 tbsp white balsamic vinegar
Salt and pepper

Preheat oven to 375 degrees. Line two sheet trays w/ parchment paper. In a large bowl, whisk together 2 tablespoons oil, za'atar, sesame seeds, cayenne, + a pinch of salt and pepper. Toss carrots in the spice mixture and transfer to one of the sheet trays. In another bowl, whisk together 1 tablespoon oil, cumin, coriander, smoked paprika, + a pinch of salt and pepper. Add the chickpeas + coat well w/ the spice mixture. Transfer chickpeas to the second sheet tray. Place both sheet trays in the oven. Toss chickpeas every 10 minutes. Rotate carrots halfway through cooking. Chickpeas + carrots will both take around 30 minutes. Ideally you want the chickpeas to become crispy + crunchy. Carrots should be browned and tender.
While the carrots + chickpeas cook, make the barley. Combine water or stock + barley in a saucepan with a pinch of salt. Bring to a boil over high heat, reduce heat to low, cover, + simmer. For hulled barley, cook for 40 minutes. For pearled, cook for 25 minutes. Once the barley is done, drain if necessary and fluff w/ a fork. In a large bowl, whisk together dijon mustard, 1/4 cup olive oil, sherry vinegar, white balsamic vinegar, salt and pepper. Taste dressing and adjust, if needed. You want it to be on the acidic side. Add the cucumbers, scallions, parsley, and warm barley, and toss together.
Once the carrots and chickpeas are finished cooking, let cool slightly. Chop carrots and add w/ the chickpeas to the barley. Keeps for 3 days.

Snow day restorative turmeric ginger chicken soup with fresh herbs and spinach. (see it happen in my stories)

#babyandbreakfast and awkward multitasking hand hold. @shewolfbakery sesame sourdough, @vitalfarms scramble, lots of sautéed kale, and avocado.

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All rights reserved. © 2018 Crunchy Radish. The information presented here on Crunchy Radish is not intended to diagnose or treat a disease or medical condition. Please be mindful and take a personalized approach.

Miranda Hammer MS RD

Chia seeds are now mainstream. What once was considered to be an obscure health food is now… https://t.co/jA5EpXzzKu
about a day ago