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Coconut Delights

February 12, 2012 by Ladle and Lotus

The New Year’s cleansing group that I’ve just finished facilitating has prompted me to get a little more creative in the kitchen and come up with some cleanse friendly treats for snacking, on the go, and in place of dessert. The following two recipes are my latest creations. They are both based around the sweetness of coconut, and complemented by the seasonal flavors of pumpkin and citrus respectively. As many of you may know, I LOVE all things coconut, in part because of its health promoting benefits. Coconut contains medium chain fatty acids (MCFAs) which have been found to be beneficial for metabolic syndrome, cardiac disease, and weight management, to name a few. Hope you enjoy!

Orange-Coconut Ladoos
1 C. coconut butter
Rind of 1 orange
Juice of half an orange
1 tsp fresh grated ginger
dash of cinnamon
1/2 Tbsp. honey (optional)
1/2 C. dried coconut

  1. Mix all ingredients together.
  2. Roll into small balls (teaspoon size).
  3. Roll each ball in the dried coconut to coat.
  4. When all the balls are formed, place in the refrigerator for 1 hour to chill and set before serving.

Coconut-Pumpkin Bars

¾ C. pureed pumpkin
1 C. coconut milk
1/3 C. coconut oil
1 tsp cinnamon
¼ C. honey
1/8 tsp. stevia
2/3 C. coconut flour
2 Tbsp arrowroot flour
1.5 C. dried shredded coconut
¼ tsp salt

  1. Melt coconut oil on low heat with cinnamon.
  2. In a blender or food processor mix: pumpkin, coconut milk, oil (w/cinnamon), honey, and stevia.
  3. Add in the coconut flour, shredded coconut, arrowroot, and salt. Mix until well blended.
  4. Spread into a 8×8 baking dish and back at 350 for 30 mins.
  5. Cool completely & store in the fridge.

If you are taking these on the go, I recommend cutting them into squares and  freezing them because they get a little crumbly the warmer they are.

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Upcoming class: group cleanse

December 5, 2011 by Ladle and Lotus

Start your New Year with a 21-day cleanse!  

Every day we are exposed to numerous pollutants though our air, diet, and lifestyle. A cleanse is an effective way to support your body’s natural detoxifying processes, particularly after the stress that holiday festivities put on our bodies. This cleanse will last 21-days and involves eating nourishing, nutrient-dense foods that increase your energy, health, and vitality.
This program will include:
  • 4 Group meetings
  • Additional 1-on-1 support via email & phone, if needed
  • Material on how to complete and eliminations diet
  • Recipes for cleansing
  • Information on nutritional supplements that aid cleansing
  • Material on how to identify food sensitivities
Dates:
  1. Sun, 1/15, 2-4pm
  2. Sun, 1/22, 3-4pm
  3. Sun, 1/29, 3-4pm
  4. Sun, 2/12, 3-4pm
For more info check out this flyer: Cleanse flyer
To sign up, contact Amy at info@ladleandlotus.com, or simply leave a comment below with a way for me to get in touch with you.

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New Ventures

September 26, 2011 by Ladle and Lotus

It was a busy Summer filled with family time, farmer’s markets, yoga, and (drum-roll please) completion of my Master’s degree!  Over the past month I’ve been working full-time at making the transition towards professional life.  This has included facilitating several workshops, expanding my private practice, and creating more of an online presence.  As a result, there are now even more ways that you can connect with Ladle & Lotus…

For the locals: DAVISWIKI offers information and reviews of local businesses, including yours truly.  Thank you for all the kind words that have already been posted.

For those who want my services at your business: The internet market place, THUMBTACK , is an excellent way to get in touch with me for consulting jobs and private yoga classes at your workplace.

For the networkers: I’m now part of LINKEDIN and would love to connect with you there! L&L is still on Facebook, too.

And of course, you are always welcome to email me directly (info@ladleandlotus.com) to schedule an appointment or class.

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Workshops Postponed

August 3, 2011 by Ladle and Lotus

The same workshops listed below are still being offered, only the dates have been changed.  Many of you seemed interested, but a lot of folks had vacations or events already scheduled for that weekend.  The new dates are:

September 17th, 2011 – Basics of Prenatal, 11am-1pm

September 18th, 2011 – Nutrition for Health & Performance: Joint Pain 2-4pm

If you plan on taking either of the classes, please sign up by September 10th.  Like before, I need a minimum of 4 people to run each class. Email me with questions, comments, or to sign up!  info@ladleandlotus.com

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Summer workshops are here!

July 13, 2011 by Ladle and Lotus

Hi folks!  Summer is well under way and, as promised, I’m offering several workshops.  To learn more you can check out the flyers below by clicking on the links or go to the Classes & Workshops page.  If you know of anyone who might be interested, please help me out by spreading the word!

Basics of Prenatal Yoga Flyer, July 30, 11am-1pm (click to view)

Nutrition for Health & Performance: Focus on Joint Pain flyer, July 31, 2-4pm (click to view)

I need a minimum of 4 people to run each workshop, so please sign up soon. If you have any questions or want to sign up just email me at info@ladleandlotus.com, or give me a ring at (413)374-8571. Thanks!

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8 Tips for Sweet Dreams

July 3, 2011 by Ladle and Lotus

How many hours of sleep do you get per night, on average?  How’s the quality of your sleep?  Do you wake up revitalized, or exhausted?  Maintaining good sleep patterns can be incredibly healing for all of us because of the vital repair and regeneration that occur in the body while we slumber.  If you have a hard time sleeping soundly, here are 8 tips to a better night’s sleep.

  1. Eat a small protein snack before bed.  Sometimes we wake up because our blood sugar crashes in the middle of the night and our body needs more fuel.  Protein, which is digested slower than carbs, will break down slower and be more likely to carry us through to breakfast time.
  2. Reduce your caffeine and alcohol intake.  Caffeine is a stimulant and should definitely be avoided after noon if you have trouble getting to sleep.  Alcohol is processed as sugar and can lead to a blood sugar crash as outlined earlier.
  3. Enjoy calming herbal tea in the evenings.  Two of my favorites are Chamomile-Lavender by Traditional Medicinals, and Get Some Zzz’s by the Republic of Tea.
  4. Engage in some relaxing activities before bedtime such as reading, journaling, a bath, or diaphragmatic breathing.
  5. Get more exercise during the day so that your body isn’t restless as you are trying to wind down at night.
  6. Do some “hip openers.”  Hip openers refer to yoga poses that stretch the muscles all around your hips.  According to yogic tradition, hip openers such as Eka Pada Rajakapotasana prep, Agnistambhasana, and “thread the needle” invoke a relaxed state and are helpful in combating insomnia.
  7. Get your bedroom as dark as possible.  If you can’t darken your room, consider getting an eye cover/sleep mask so that you wake when you are ready, rather than with the sun.
  8. Invest in a white-noise machine.  Noisy neighbors?  City streets?  Rooster at the farm next door? If noise is waking you up, do what you can to block it out.

Sweet dreams!

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Stressed? Who me?

May 15, 2011 by Ladle and Lotus

As some of you out there may know, I’m in the midsts of writing my final project, one of the final steps in completing my Master’s degree.  I love my project (an integrative model for quelling inflammation–more on that once it’s done), but I would be lying if I said that I wasn’t stressed out.  Each day presents me with the opportunity to “walk the talk” of what I’m doing and find avenues towards health in body, mind, and spirit despite the sea of papers, books, & to-do lists that are engulfing me.  Needless to say, I’ve been spending an exorbitant amount of time sitting in front of the computer; a necessary, though not enjoyable, aspect of grad school.  Therefore, during the little time I do take off, I’m inclined to go out and be active.  My garden needs more TLC than it’s been getting, and yoga keeps my body feeling good & my mind calm.  Please excuse my absence for the next month until my final project is complete (June 16th is the BIG day).

In the meantime, I’m also thinking about what workshops to offer over the summer…any suggestions? What would you be interested in learning about?Repeat of the winter workshops? Ayurveda & nutrition?  Eating for your type? Yoga & stress? Etc.  Please leave your feedback below or email me (info@ladleandlotus.com). Thanks!!

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Power Bars

April 12, 2011 by Ladle and Lotus

Having snack foods available that are nutritious, quick, and tasty is a continual quest for many of us.  I have long been a fan of snack “bars” but don’t usually get them because they are expensive for what you get, not to mention that they often have a lot of other stuff added into them.  So, lately I’ve been experimenting with making my own bars.  I think these are the best ones yet: Almond-walnut bars with a chili chocolate layer on top!  They are vegan (no animal products), grain-free, and soy-free, and yet still deliver healthy quantities of protein and fat so that you will feel satiated.  Because they are dairy and egg-free, you can take them on the go without worry (although they will get a little “melty”).  Moreover the only sweetener in them are the dates, which are a better option than many sweeteners out there (sugar, agave, corn syrup, etc.).  This recipe easily makes between 16 and 20 bars, depending on how you cut them, and is quick to prepare–about 20 mins.

Ingredients

Bottom layer:

  • 1 C. almonds
  • 1 C. walnuts
  • ½ C. ground flaxseeds
  • ½ C. unsweetened dried coconut
  • ½ C. almond butter
  • 6 pitted dates
  • ¼ tsp. sea salt
  • ¼-½ tsp. cinnamon
  • 1 tsp. vanilla
  • ½ C. melted coconut oil

Top Layer:

  • dash of cayenne pepper
  • dash of cinnamon
  • 4 squares unsweetened baking chocolate (100% cacao)

Directions

  1. Cut dates in half and place them in a cup with just enough boiling water to cover them. Use a fork to mash slightly and to help soften the dates.
  2. Combine almonds, walnuts, flaxseeds, dried coconut, dates (with water), almond butter, and salt in a food processor.  Grind until it is well blended and a corse consistency.
  3. Heat the coconut oil on low with the cinnamon and vanilla.  Whisk to combine. Keep it on the heat long enough until the oil is completely melted and the cinnamon begins to get fragrant (about 2 mins).
  4. Pour the coconut mixture into the food processor and pulse until it becomes a wet paste.
  5. Press this mixture into an 8″ x 8″ baking dish and put it in the freezer.
  6. While the bottom layer is chilling, in the same saucepan that you heated the coconut oil, add the chocolate, cayenne, and cinnamon.  Whisk until the chocolate melts and so that everything is well combined.
  7. Remove the 8″ x 8″ dish from the freezer and use a spatula to spread the chocolate over the bars. Place the bars into the refrigerator for about 30 mins until the chocolate hardens.

I just cut out one bar at a time when I want one, and keep them stored in the fridge for up to a week. You can adjust this recipe to your preferences, too.  Some ideas: swap the almond butter for another type of nut/seed butter; use other spices; use a mixture of different nuts…etc.  Enjoy!

Posted in cooking, holistic health, nourishment, nutrition | Tagged , , , , , , , , , , , , , , | 2 Comments »

From Farm to Fork

March 31, 2011 by Ladle and Lotus

How connected do you feel to the soil that your food came from?  Do you know what region, country, or state that your food is from? Are you familiar with the farmer?  Have you seen the land with your own two eyes?

It is my opinion that a lot of agriculture is in a sorry state.  Most of us are very disconnected from our food and the entire growing process because, by and large, food production is mostly industrialized in this country.   Moreover, we are exporting not only our food, but also our agricultural practices to numerous places around the world.  This is a tragedy for our environment, our communities, and ourselves.

Looking at this situation through a nutritional lens, there are several concerns that arise from this situation.  First, and perhaps most obviously, where is the diversity in foods?  Where are the vegetables?  How can we “eat the rainbow” (a common recommendation by nutritionist, meaning to eat colorful whole foods – NOT Lucky Charms), if the only colors in our kitchens are the tannish-browns of wheat, corn, soy, and boxed foods?  We are not designed to be sustained on primarily these crops; yet sadly, many Americans do just that, in part because of how cheap and widely available they are, and perhaps also because of a lack of education on how excessive amounts of these foods are harmful to our health.  There is a myth running rampant in this country that it costs a fortune to eat healthy.  I can tell you from personal experience (both my husband and I are grad students and we live on a very tight budget) that eating well does not have to cost a fortune, you just have to get a little creative. CSAs (Community Supported Agriculture) are wonderful options, which usually provide a plethora of fresh vegetables each week at a very reasonable cost.  Every friday our veggie box is delivered a short distance from our house, filled with pounds of fresh, local, and organic produce.  By getting it, we’re supporting small-scale local farms, whose agriculture practices do not pump chemicals in the soil (which find their way into my drinking water), do include crop diversity, and we’re saving money!

The second concern is that in the current model, the Earth’s soil is getting severely depleted.  Fewer nutrients in the soil mean few nutrients in our food; fewer nutrients in our food leads to malnourishment which is associated with countless health concerns.  Soil depletion has arisen from poor farming practices which over-exert the land.  This includes over farming which doesn’t give the land a recuperation time, and/or without much crop rotation to re-enrich the soil.  For example, fava bean plants are nitrogen fixers which is a wonderful way to enrich soil during the winter and make it more fertile for spring planting, thus decreasing/eliminating your need for synthetic fertilizers.  Many “sustainable” farmers are engaging in practices, such as these, which aim to keep the soil healthy, avoid petrochemicals, and yield nutrient rich produce as a result.

Please do not underestimate the power in your food choices.  Every food choice is a political choice.  Step up to your plate and vote with your fork!

Posted in holistic health, nourishment, nutrition, sustainability | Tagged , , , , , , , , , | Leave a Comment »

Food Traditions

February 27, 2011 by Ladle and Lotus

I’m currently reading The Omnivore’s Dilemma by Michael Pollan.  It’s a fascinating read that explores the current food terrain in the US.  Early on in the book Pollan states that “Americans have never had a single, strong, stable culinary tradition to guide us,” (p.5), and hence that is why, in his opinion, we are so easily swayed by food fads.   While on the one hand I agree with this statement, on the other hand, I know that the food traditions I grew up with are invaluable to me and do offer a handy blueprint for me to fashion my food choices around.  When I engage with these traditions I literally feel better on the levels of body, mind, and spirit.  One food tradition that I thoroughly enjoyed when I was growing up (but by no means the only one!) was cottage cheese pancakes for breakfast on the weekend.  Not only does the cottage cheese make the pancakes a little more hearty by adding protein, but it it also produces pancakes that are deliciously moist and full of calcium.

Sadly, since going gluten-free, pancakes were one of the things that I had said farewell to.  Yet recently, as I continue to experiment more and more with gluten-free cooking I have come up with an alternative: Buckwheat Cottage Cheese Pancakes.  I love these because they bring me back to those carefree weekend mornings of my childhood.  Here’s the recipe I created which was inspired by the “buckwheat pancake” one from The Whole Life Nutrition Cookbook.

Buckwheat Cottage Cheese Pancakes

  • 1 C. buckwheat flour
  • ¼ C. arrowroot flour
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • 1 ¼ C. almond milk
  • 1 egg
  • 2 Tbs. melted coconut oil
  • 1 Tbs. maple syrup
  • ½-¾ C. cottage cheese

1. Mix all the dry ingredients together (flours, baking soda, baking powder, salt).

2. Wisk all the wet ingredients together, except for the cottage cheese (milk, egg, oil, syrup)

3. Combine the wet to the dry until throughly blended, then add the cottage cheese and mix well.

4. Heat a skillet (medium heat) with butter or coconut oil.  Once hot, add ½C of batter at a time to form pancakes.  Flip after bubbles begin to form.

5. Place finished pancakes in a warmed oven (150°) until ready to serve.

These are delicious with chopped fruit, yogurt, butter, or maple syrup! Enjoy!

Posted in cooking, nourishment | Tagged , , , , , , , , | 1 Comment »

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