by Rose Diebolt
Winter is here and we seem to become sluggish, have no energy and our bodies want to kick into hibernation mode. It takes extra effort to exercise and eat healthy. To help you out in the lengthening days of January, I will offer some healthy recipes you can try.
Power foods are foods that give you the greatest potential for wellness. They boost your energy, help you stay lean and strong and are good for you. Some of the power foods that should be on your list to eat are buckwheat, raw veggies, fermented foods, coconut oil and hemp seeds. I have included two recipes to get you started.
Salad Bar in a Jar
Veggies are packed with energy-producing vitamins, minerals, protein, carbs and fats. By layering this salad in a mason jar, it is perfect for a lunch on the go. The recipe called for vegetable stock but I used water and added salt and pepper to taste. Change the vegetables to what you like but the ones in this recipe are “power foods.”
SALAD
2 cups spiraled or shredded zucchini
1 14oz can of chickpeas, drained and rinsed
1/2 red onion, chopped
1 small carrot peeled, and shredded
1 avocado, peeled, pitted and chopped
2 cups cherry tomatoes, assorted colors, sliced in half
1 small beet spiraled or shredded
1 cup baby spinach
DRESSING
1/4 cup low sodium vegetable stock
1/4 cup lemon juice, freshly squeezed
1/4 avocado, peeled, pitted and sliced
1 garlic clove, chopped
1/4 cup basil packed
1. From the bottom working up, layer a glass container (mason jar) with the salad ingredients in order from above.
2. To make the dressing add vegetable stock or water, lemon juice, avocado, garlic, basil to a small blender, blend until smooth. Add salt and pepper to taste and more liquid if too thick.
3. Pour on top of your salad.
Energy Balls
Depending on how you like your texture when eating, will determine on how you make this recipe. You can use a food processor to blend it fine or a mixing bowl where everything will remain chunky. The finer you chop, the easier it is to make balls that stick together. I put everything in the food processor and chopped it fine. I then added the wet ingredients. I also rolled the balls in a mixture of hemp seed and cacao nibs (another energy boosting superfood). Make a batch x4 because they won’t last for long.
DRY
1/2 cup each: Loon Song oats and quinoa flakes
1/2 cup hemp seeds, divided
1/4 pumpkin seeds, raw (soaked overnight)
1/4 tsp cinnamon
2 Tbsp chia seeds
1/2 cup cocao nibs optional
WET:
1/4 cup maple syrup plus a bit extra
1/2 cup pumpkin seed butter, raw or other seed/nut butter
1 tsp pure vanilla extract
1. Combine the dry ingredients: oatmeal, quiona, 1/4 cup of the hemp seeds, pumpkin seeds, chia seeds and cinnamon into a medium bowl.
2. Combine the wet ingredients: maple syrup, pumpkin seed butter and vanilla into a small bowl.
3. Add the wet ingredients to dry ingredients and mix together. If it seems dry add a bit more maple syrup. They will be a bit sticky but you should be able to form them into balls. Roll the balls into the remaining hemp seeds and cacao nibs to coat. Store in an airtight container for up to one week in the refrigerator or in the freezer up to one month.
*Keep track of these: even with just two of us they disappear quickly-with fingers being pointed at the other person—they are so good.
