Raw Vegan Cacao Date Balls

screen-shot-2017-01-17-at-1-13-04-pmWhether you’re vegan, gluten-free, fully raw or just aiming to pack your diet with nutrient rich superfoods, you will surely love this healthy treat! I wanted to make this recipe more minimal and simple, so I used only Dates, Cacao, Coconut Oil and Coconut Shreds. The recipe could even be made without the coconut shreds, but they are a nice touch for the outside layer of the balls.Many people like to add almonds or cashews to the mix. Of course you can add more ingredients and experiment to your heart’s desire!

Recipe:

5-7  Dates

1 1/2 Tbsp. Cacao Powder

1 Tbsp. Coconut Oil

1 Tbsp Coconut shreds

*Make sure to purchase Cacao powder rather than “Cocoa”. The brands that I like to use are Natierra or Navitas Naturals.

  1. Make sure to get pitted dates, or take the pits out yourself if you prefer.
  2. Place all of these ingredients into your food processor and blend.
  3. Blend until it becomes  smooth & dough like.
  4. Take it out and roll into balls (any size you like!)
  5. You can roll them in the extra coconut shreds, or roll them in cacao for the outside coating.

Enjoy!

Depending on how decadent you want them to be, you can experiment with the Cacao to Date ratio. In the ratio I listed above,  they came out tasting like a gourmet dessert. If you always loved licking the brownie batter as a kid, then you might like to add more cacao!  If you want them to taste more like a snack, you can add less cacao and more dates. Regardless of the amount you use, it recommended to consume no more than 40 grams or four teaspoons in a day.

The benefits of cacao are abundant. Containing the “bliss molecule” anandamide, cacao is a safe way to increase bliss and euphoria in your daily life! In fact, the name of the cacao tree is Theobroma, which comes from the greek roots Theo (God) and Broma (food) or “Food of the Gods”.

In a 1 oz. (28 gram) serving Cacao contains:

  • Antioxidants
  • Magnesium
  • Iron- 10% Daily Value
  • Calcium- 4% Daily Value
  • Fiber- 10g, 40% Daily Value
  • Protein- 8g, 16% Daily Value

For some more detailed information on the benefits of cacao, you can visit Daily Superfood Love!

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Father’s Day Recipe Ideas

REMINDER! Father’s Day is this Sunday, June 21st I REPEAT, this SUNDAY!  I am sure that we all remembered and have extravagant plans for the fathers in your lives, but for those of us that are too busy to even remember what day it is, let’s do something special! Nothing feels better than doing something memorable for the dads that helped us fix a flat tire on our cars, taught us how to tie our shoes, and told us that we were ready to take off our training wheels (even when we thought we weren’t ready). A vegetarian/vegan meal will be different and adventurous for our dads on their special day. Cooking is always a thoughtful and caring gesture, especially when it’s made mindfully, like these recipes below. If your dad likes to order a big burger or a steak every time he goes out to dinner, these vegan sliders and portabella veggie burger recipes may just be a nice switch up for those carnivore dads.

Veggie Quinoa Slidersoriginal-201305-r-crispy-quinoa-sliders
Ingredients
  • 1/2 red onion, finely diced (~3/4 cup)
  • 6 button or baby bella mushrooms, diced (~1 1/4 cups)
  • Salt and Pepper
  • 1 15-ounce can kidney (or black) beans, well rinsed and drained
  • 3/4 cup cooked quinoa
  • 1 Tbsp chili powder
  • ~1/2 cup raw walnuts, crushed or ground into a loose meal (divided)
Instructions
  1. Slowly sauté, the onion to a large skillet seasoning with a pinch each salt and pepper.
  2. When the onions are soft turn up the heat to medium and add the mushrooms. Cook until the mushrooms and onions are slightly browned and fragrant – about 3 minutes.
  3. Remove from heat and add beans and mash. You’re looking for a rough mash. Taste and add another pinch of salt, or pepper if needed.
  4. Transfer the mixture to a mixing bowl, add the quinoa, chili powder and stir. Lastly, add the walnuts a little at a time until the mixture is thick and malleable enough to form into patties. Pop in the fridge for 10-15 minutes to cool and preheat your oven to 375. Coat a baking sheet with nonstick spray or olive oil.
  5. Once chilled, form into small patties.
  6. Arrange on the baking sheet and brush the tops with olive oil and another pinch of black pepper. Bake at 375 for a total of 40-45 minutes, flipping around the 20-minute mark. Cook longer to dry them out even more and achieve more crisp, but it’s not necessary. For a quicker option, form into thinner patties (1/4 inch) and brown in a saucepan over medium to medium-high heat lightly coated with olive oil. Cook until brown on both sides – 3-4 minutes on each side.
  7. Serve on small buns or atop mixed greens with desired toppings.

Or check out this delicious portabella burger recipe from Lori over at wonderful and yummy Kitchen Whisperer 🙂

Portabella Veggie Burger

Ingredients
  • 2 cups portabella mushrooms, cubed (smaller pieces); gills removed
  • 2 cups cooked black beans, rinsed and divided
  • 1 cup minced broccoli, fresh only
  • 1/2 cup red onion, minced
  • 3 XL eggs, beaten
  • 1/2 cup plus 2 Tbl Panko or Gluten Free Panko
  • 1 Tbl Montreal Steak Seasoning
  • 1 Tbl Worcestershire *for full vegetarian style use one that does not contain anchovies
  • 2 Tbl minced garlic
  • 3/4 cup fresh grated Parmesan *Look for vegan Parmesan cheese if you do not eat animal products or nutritional yeast for extra health benefits
  • Olive oil
 Instructions20140205-veggie-burger-toronto
  1. In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).
  2. Add in the mushrooms, the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning.
  3. Mix just until coated.
  4. Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mixture is combined.
  5. Set aside while you place a medium non-stick pan over medium heat and add in 2 Tbl of oil.
  6. Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a Tbl more of bread crumbs.
  7. Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.
  8. Serve with hummus, guacamole or steak sauce

Not only will these meals be delicious, they will be beneficial to our dads’ heart health and keep them feeling young and energized!

Tip: don’t mention the word vegetarian or vegan to those meat loving dads – that sometimes sways their opinion before even tasting. Have them taste and then surprise them 🙂

hearty and healthy banana bread

What’s better on a cold winter day (or any day really) than a delicious, comforting piece of banana bread? Since it is one of my all time favorite treats and I have been craving it a lot this winter, I have been been making healthier versions by using whole wheat flour, a touch of maple syrup, adding ground flax seeds and walnuts for extra omega 3s. Feel free to add some dark chocolate or cacao nibs for extra flavor and health benefits such as antioxidants, lowering blood sugar and boosting moods.

Another great thing about this recipe is it’s fairly simple and quick to make and only requires one bowl, minimizing clean-up 🙂

banana2

Ingredients
3 very ripe bananas
1/2 cup melted coconut oil, butter or ghee
1/2 cup maple syrup, brown rice syrup, or coconut palm sugar
1 egg beaten
1 tsp vanilla
1/4 tsp cinnamon
1 tsp baking soda
1/4 tsp kosher or sea salt
1.5 cups 100% whole wheat flour
1/4 cup ground flax seeds
1/2 cup cacao nibs or chocolate chips
1/2 cup chopped walnuts

Directions
Preheat oven to 350F and grease a loaf pan with coconut oil or butter or line with parchment paper.

In a large mixing bowl, mash the bananas and add the melted coconut oil or butter.

Mix in the baking soda and salt. Stir in the maple syrup, beaten egg, cinnamon and vanilla. Mix in the ground flax seeds and flour. (Do not over mix)

Stir in any additional ingredients like chocolate chips and walnuts.

To make this recipe vegan, swap the egg for a flax egg (soak 1 TBS of ground flax in 3 TBS water for 15 mins) or your favorite egg replacer.

I have been making a lot of different variations off of the above recipe. Feel free to add any of your favorite dried fruits, nuts, seeds or even swap out the flour for gluten-free variety and add 1/4 tsp xanthan gum.

Enjoy!

Festive Healthified BBQ favorites + a Patriotic Sangria Recipe. Happy Independence Day!

Did the 4th spring up on anyone else out of no where? June up and went and all the sudden July flew in. July 4th can be a long day so let’s be ready for it. We have the staple points of 4th of July: early parade around 10AM, either town festivities like pie eating contests or a family/friend BBQ at 1PM, cook outs and pool parties till 6PM, then you have a few hours to get ready for your local fireworks!  We will all need a ‘pick me up’ to keep us going through all the activities, sun and the commotion that comes along with our Independence Day. Let’s mix the 4th up with some new recipes that will keep you moving all the way through till you can finally sit down and watch some fireworks. Leave the hot dogs and hamburgers at home and WOW your friends and family with a few fresh and healthy recipes that won’t leave them sleeping through the firework finale!

Creamy Dill Potato Salad
vegan, makes 8 cups
1 lb mini potatoes, halved/quartered
1 Tbsp garlic powder
2-3 Tbsp apple cider vinegar
4 Tbsp vegan mayo, Vegenaise (if not vegan make sure to use an organic mayonnaise)
2 Tbsp spicy Dijon mustard
3/4 cup sweet onion OR scallions, chopped
1 1/2 cups fresh dill, chopped (stems and fronds)
1/4 tsp cayenne fresh black pepper and sea salt to taste

*feel free to add in healthy additions for a flavor boost – like more fresh herbs (parsley, thyme, chives), nutritional yeast, or smoked paprika

Directions:
1. Prep all your ingredients. Scrub your potatoes well. Halve and quarter them. Smaller potato bits will cook faster.
2. Bring salted water to a boil and drop your potatoes. Cook until tender – do not over cook or you will end up with more of a “mashed” potato salad. I like to rinse my cooked potatoes in ice water to halt cooking.
3. There are two options now. You can chill your cooked potatoes first – then fold your ingredients directly into the potatoes and serve or chill. This prevents the vegan mayo and other creamy ingredients from ‘melting’ into the hot potatoes. The other option is to simply toss all the ingredients into the warm potatoes – and then chill until ready to serve. Doing this will allow the flavors to marinade nicely – but it may also wilt the “thickness” of your creamy potato salad sauce. The last option is to fold all the ingredients into the potatoes and serve warm. This is also delicious! 4. Chill your salad until ready to be served – or serve warm. Garnish with fresh dill sprigs and a drizzle of good olive oil and fresh black pepper over top

Black Bean Fiesta Burgers (Black Bean Freedom Burgers)
vegan, makes 5 burgers

5 whole wheat burger buns
Burgers:
1 1/2 cups black beans, drained/canned (unsalted)
3 Tbsp fine bread crumbs
3/4 cup baked/mashed sweet potato
3 Tbsp chopped cilantro – including stems
1/3 cup diced white onion
1 tsp garlic powder
1 tsp chopped garlic
3/4 tsp salt
1 tsp black pepper
2 Tbsp olive oil
1 Tbsp cider vinegar
2 Tbsp lime juice
1/2 jalapeno, diced/de-seeded
3 Tbsp nutritional yeast – or use more bread crumbs a few dashes of chipotle powder or cayenne for extra heat

Special Spicy Sauce: 1/2 cup vegan mayo +  2 tsp garlic hot sauce
5 round onion slices and 5 round tomato slices
optional: lime-juice spritzed avocado slices (not shown in burger photos – but recommended!)

Directions:
1. First off prepare the Fiesta Slaw according to the directions. (recipe) – Chill in fridge until ready to add to burgers.
2. Whip up your “special spicy sauce” – set aside in fridge as well.
3. Next up, prepare the burgers. Pulse all the ingredients in a food processor. You can also mash well by hand – but a fp is a tad faster. Next, hand-form burger patties with the mixture and place them on a lightly greased baking sheet. I like to roll my burgers in a touch of bread crumbs so that they have nice crisp edges.
4. Bake your burgers at 375 degrees for 30 minutes. Cool for a few minutes before assembling burgers. The last 5 minutes of cooking – add your burger buns to the oven to warm/toast them.
5. Assemble those burgers! Warm bun, spread of special sauce, tomato, onion, optional avocado, burger, fiesta slaw and finally another slather of the special spicy sauce on the top bun.

Time to cool refresh and cool down!

Blueberry Kale Pops 

Ingredients
1 c. frozen blueberries
1 c. baby kale leaves
2 c. organic purple grape juice

Directions
1. In a food processor or high-powered blender (I use Vitamix),  blend all ingredients until perfectly liquefied.
2. Pour into ice pops molds or ice cube molds (
3. Freeze until solid.

….now what’s a party without some festive and fun Sangria?!  Enjoy this delicious recipe:

RWBSangria6

 

Patriotic Sangria

2 bottles dry white wine (Sauvignon Blanc is good)
1.5 TBS orange zest 5-7 drops organic orange oil
1/2 cup organic distilled vodka (berry flavor optional)
1/2 cup freshly squeezed lemon juice 1/2 cup simple syrup (see tips below) or agave (basil simple syrup works wonderfully in this recipe as well)
1 cup blueberries
1 1/2 cups hulled and sliced strawberries
1 cup raspberries
1 1/2 cups pineapple chunks

Directions: Combine all ingredients in a large punch bowl or pitcher and stir well. Cover and refrigerate at least 4 hours. Serve well-chilled with a good scoop of fruit floating in each drink, or serve over ice.

Tips:
*To make 1/2 cup simple syrup, boil 1/2 cup water and add 1/2 cup granulated organic cane sugar. Turn heat to simmer and stir until dissolved. Turn off the heat and let cool. (For basil: just add 4-5 leaves basil leaves when you add cane sugar, drain and discard leaves once cool)
*Make more simple syrup if you like on the sweeter side
*Use fresh fruit for this recipe.
*To make star-shaped pineapple pieces, cut long & wide pieces of pineapple off the side of the fresh fruit. use a star cutter to cut shapes.

Day 3 + half way through our detox!

Mango, Ginger + Coconut with Aloe Vera Juice

This smoothie has all sorts of goodness in it. Get ready to wake up your tastebuds, body, and mind with its refreshing and invigorating ingredients.

1/2 cup mango
1/4 inch cube fresh ginger, peeled
2 tsp coconut oil
2 oz natural aloe vera juice, unsweetened
1 Tbs ground flaxseed (can reduce)
1/2 cup coconut milk, unsweetened
1/2 cup pure/filtered water

Mango is rich in vitamins, minerals, pre-biotic dietary fiber, and antioxidants. It is an excellent source of Vitamin-A and flavonoids beta-carotene, alpha-carotene,and beta-cryptoxanthin. It is high in Vitamin C, which helps neutralize harmful oxygen-free radicals and contains potassium which is essential in maintaining healthy blood pressure and fluid balance.  Compared to most fruits, mango is fairly low on the glycemic index chart (41-60),  so enjoying mango occasionally will not spike your blood sugar levels.

Aloe Vera is an incredible plant that has many health benefits and medicinal uses. It contains loads of  health benefits and components such as vitamins, minerals, amino acids, enzymes, polysaccharide, and fatty acids.  Some vitamins include, folic acid, choline, Vitamins A, C + E, B vitamins, including B12 which is rarely found in plants. Minerals include calcium, magnesium, as well as selenium, sodium, iron, potassium, copper, and manganese. Aloe vera also contains all 8 essential amino acids, as well as fatty acids which help lower fat in the blood cells and help reduce allergy symptoms as well as acid indigestion.

Aside from all of the vitamins and minerals aloe vera juice is extremely beneficial in the detoxification process. It also helps to soothe the digestion track, and regulates the digestive system. Because aloe vera is a gelatinous plant, when digested,  the gel moves through the intestines and absorbs any toxins and unwanted waste, helping to eliminate and flush out of the body. Aloe vera is alkalizing, which helps balance the pH in your body, as well as an anti-inflammatory and immune booster.

Ginger is a great anti-inflammatory and immune booster. It helps to also improve digestion, absorb and assimilate essential nutrients throughout the body, ease muscle or joint discomfort, clears ‘microcirculatory channels’  (including sinus cavities),  and helps to clear nose and throat congestion. 

Flax seeds – these tiny little seeds are nutritional power houses. First, they are a great source of fiber, helping to regulate digestion and aid in the detoxification process. Flax is a great plant source of the essential fatty acid, Omega 3. Theses little seeds also contain potassium for a healthy heart and muscles, as well as iron and zinc to boost your immunity. They contain trace minerals such as riboflavin and niacin, thiamin, and B vitamins (all which help to turn food into energy). They must be ground in order to gain all of the benefits they have to offer. When consumed whole they pass right through and are not digested fully.

Coconut oil is an amazing superfood filled with so many health benefits and nutrients. Coconut oil contains antioxidants, helps to absorb nutrients and vitamins, has antimicrobial, antibacterial, and antifungal properties. It is made up of mostly  Medium Chain Fatty Acids (MCFAs), which unlike Long Chain Fatty Acids, are sent straight to the liver for energy production. It kills candida growth,  corrects many skin conditions, helps with hypothyroidism, and helps speed metabolism.

Day 1 of the 5 Day Fall Detox

Yay for the start of our detox!  It is the beginning  of a week of cleansing and rejuvenation. I hope everyone had a great weekend and is feeling as excited and ready for the detox as I am. If you are just learning about the detox, it’s not too late to sign up or join me, using my smoothie recipes I will be posting this week. Read here for more details about the cleanse and some basic  guidelines on what foods are included and what to avoid.

I started to ease myself into our cleanse last week and began my detox Saturday.  I also did a meditation course on Saturday that was amazing, helping me to mentally prepare. I really enjoy meditation and try to incorporate it in my daily life. Meditation helps me feel grounded, reminds me to practice mindfulness + compassion, and helps to put things in perspective.  It is also a great way to take a few minutes out of our stressful and busy routine, to breathe, reflect and look deeper into our inner selves.  If anyone is interested in meditation in the Philadelphia area I highly recommend going to the Shambhala Meditation Center. The mediation instructors (in my humble opinion) are the best in the area. 

Back to the detox.  I am already feeling my energy levels rise and my mood more positive and stable. I rarely feel THIS good on a Monday.. and I don’t think it’s a coincidence. 😉 Aren’t you excited to start feeling great?

Our smoothie this morning is packed with so many great ingredients and some of my favorite foods. It is extremely refreshing from the cucumber and mint, and is loaded with kale and spinach. The only bit of sweetness comes from half of a green apple, which contains many detoxifying properties itself. I added hemp protein powder, which I love because hemp seeds naturally contain 21 known amino acids, including the 9 essential amino acids. This makes hemp a complete protein. It also contains the proper 3:1 ratio of Omega 3 and Omega 6.  Hemp protein is more easily digested because of the globular proteins it contains. Globular proteins dissolve faster and are thus more readily used. Hemp protein is a great source of plant protein, providing a large dose of healthy fats and protein. It also happens to be one of the most earth friendly proteins. Because it grows tall and extremely fast- being naturally invasive to all weeds that may grow around the crop- the use of herbicides or pesticides is not necessary. My favorite brand is Manitoba Harvest. It dissolves great in smoothies and doesn’t seem to leave a chalky after taste.

I recommend making this smoothie on a daily basis. It will give you more energy than any cup of coffee, not to mention providing many nutrients and vitamins your body needs. It is great for healthy skin, digestion, hydration, and obviously works wonders in the cleansing process. Enjoy!

apple-kale-ginger-smoothie

Day 1 Smoothie

Green Refresher

  • 3-4 kale leaves
  • handful of spinach
  • ½ green apple
  • ¼ avocado
  • ½ cucumber
  • 2 celery stalks
  • ½ c coconut water
  • ¼ c unsweetened almond or rice milk
  • 1 scoop vanilla hemp powder
  • ½ lemon
  • mint


Health Benefits

Apples aid in blood sugar regulation (nixing sugar cravings), contain loads of antioxidants, vitamins and fiber. They help to slow down carbohydrate and glucose absorption, lessening the sugar load on our blood stream.

Kale provides one of the most powerful antioxidant and detox properties than any other leafy green. When digested, kale forms a substance called sulforaphane, which causes the liver to produce enzymes that actually flush out harmful chemicals that cause cancer. Kale is high in fiber, Vitamin A, C and E, iron, and calcium.

Cucumber has many detoxifying, antioxidant, and anti-inflammatory properties. It is high in fiber, Vitamin A and K, hydrating, improves digestion, helps to eliminate constipation and reduces the risk of colon, breast and ovarian cancer.

Avocados are high in heart healthy fat  Omega 3s. Fat is important during detoxification as it promotes the release of bile from the gallbladder, aiding in the elimination of toxins from the body and the absorption of fat-soluble vitamins. Avocados contain a healthy dose of potassium, folate, Vitamin E + B5 and fiber.

Lemons are a powerful detoxification aid.  They are alkaline forming, helping to balance the pH balance in the body. The citric acid allows the breakdown of bile and dissolves any other toxins in the body, also helps flush out the kidneys and colon of toxic build up. Lemons also contain Vitamin C, which helps to neutralize free radicals and boost the immune system.

Mint is a natural stimulant, which helps with digestion and soothing the digestive track. It also stimulates the digestive enzymes that absorb nutrients from food and consume fat and convert it into energy. Therefore, it is helping you convert the food you consume to energy rather than storing it as fat. As a natural stimulant, mint is known to naturally combat fatigue and help to recharge your batteries. Great for a Monday morning boost!

join nourish + nosh and Nava Yoga on our Fall 5 day smoothie detox!

Join us in our Fall 5 Day Detox! Why detox you ask? There are countless reasons why a natural detox will tremendously benefit your body and mind.

First, your body needs a break! There are so many factors in our busy lifestyles, physically and mentally, that cause us to have an overload of harmful toxins in the body and mind. The first step to a beneficial detox is to eliminate these harmful factors that cause stress on our bodies. These include processed foods, excess sugars, stimulants, stress, chemicals, and any other environmental toxins. Secondly, you need to give your body the nourishment and proper nutrition it needs. These include foods that will help flush out the toxins, as well as repair and replenish the body with alkalizing properties that will cause the body to find proper balance and optimal vitality.

By eliminating the above toxins, adding detoxifying and cleansing foods to your diet, practicing mindfulness and light physical movements through gentle yoga, and also by getting an adequate amount of rest- you will soon be feeling the benefits of a natural cleanse!

Here is a short list of the many reasons you should join us in the 5 day smoothie detox:

  1.  Eliminate toxic build up in your organs and tissue, caused by processed foods, pesticides, food preservatives, external pollutants and heavy metals. Even if you consider yourself a clean eater- there are unavoidable toxins that find a way in!  They affect our behavior, sleeping patterns, immune system, skin, and energy levels. Even more serious- they may lead to chronic disease.
  2. Experience energy and vitality on a whole new level! You won’t believe how much energy it takes our bodies to digest the not-so-clean foods and toxicity we tend to consume. When we give our digestive system a break, the abundance of energy once needed to process the foods we were ingesting is now being redirected to repair and regenerate damaged cells. We are able to rebalance and recharge from within- allowing us to experience optimal vitality and inner strength and wellness.
  3. Gain more mental clarity and mind + body connection. When your body is not spending so much precious energy digesting food, we are able to also redirect that energy to our brains. This causes us to think more clearly and attain mental clarity and peace.
  4. Boost our immune systems. Our immune systems are often compromised by certain health conditions related to stress -mentally and physically, hormonal imbalances, weakened adrenals, inadequate nutrition. A detox will help to restore the imbalance we unfortunately experience due to certain lifestyle choices and even external factors we can’t control.
  5. Lose weight and excess body fat your body stores. A detox can help flush out the impurities and fat stored in cells, and also reduce Cortisol levels and increase your metabolic rate.
  6. Restore balance in your life- all of your systems from the digestive to nervous system are connected and work together. When you achieve balance through detoxification and cleansing, they will work together harmoniously as nature intended, allowing your body to function fully in all areas.

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By joining us on this 5 day cleanse and following the basic guidelines of a gentle detox- you will be improving your overall quality of life and well-being.

Try it! You have nothing to lose but some excess belly bloat, mood swings, and that afternoon sluggishness you find yourself battling daily  🙂

Details of the Fall 5 Day Detox:

Fall Detox runs through October 21st– 25th. Fee of $30.00 includes a delicious detoxifying smoothie each day, as well as basic detoxifying guidelines from me, Laura Ferro of Nourish + Nosh.

Nava Yoga Center will be offering 5 days of yoga designed to cleanse, restore and renew. All classes are drop-in $15, class cards available . Pick up your smoothie after class at the Galley Cafe, located in the Lobby of Vincera Institute.

A few examples of what smoothies you can look forward to:

  • Refreshing Cucumber + Mint – hydrating and alkalizing
  • Pear, Avocado + Spinach –  Antioxidant rich and provides Omega 3s, protein, and fiber
  • Mango + Coconut Keifer – Restores healthy and beneficial stomach flora through probiotics as well as packs a large vitamin and mineral boost, and antioxidants

All smoothies are vegan and include superfoods such as spirulina, chia seeds, flaxseed oil, and more!

I look forward to helping you through this wonderful journey of gentle detoxification. Prepare to experience rejuvenation, mindfulness and optimal vitality.

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farmers market quinoa salad

 

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Ingredients: Red and white quinoa, kale, spring peas, zucchini, apples, scallions, toasted almonds, avocado,  and sunflower seeds.

This is one of my favorite summer quinoa salads. Made fresh with local farmers market veggies and full of fresh herbs, tossed in a light lemon-basil vinaigrette. It’s also vegan and gluten free.  

Light, but filling, this nutrient-dense salad will keep you energized and full throughout the day, without weighing you down. It’s a perfect lunch and will add to your daily dose of fiber, protein, omega 3’s, antioxidants and B vitamins… and much more!   

The Farmers Market Quinoa Salad is on the summer menu at the Galley Cafe,  come and get it!  

The Galley cafe is located in the Vincera Institute at 1200 Constitution Ave, Philadelphia.

 Opening soon!