Sunflower Honey Walnut Butter

I was inspired by our expo neighbor & co-founder of Wild Friends Nut Butter, Erika, at NW Kids Fest this weekend.  She has so many delicious and creative spreads that I was sampling on over the past few days. I had to try my hand at it when I got home today… Here is what I came up with!

Sunflower Honey Walnut Butter

Ingredients

• 2 cups sunflower seeds
• 2 cups walnuts
• ½ cup honey 

Preparation Instructions

1. Put seed and nuts in a food processor and let process for 3 minutes.
2. Add honey and process for another minute.
3. Enjoy!

Fuel Facts

Numbers: 210 calories, 5 g protein, 16 g fat, 14 g carbs, 4 g fiber

**For 2 Tbsp

Ingredient Breakdown:

v Sunflower Seeds – The seeds are lower in saturated fat than peanuts and are a great source of vitamin E. Athletes, especially those in endurance sports, experience oxidative stress comparable, in some cases, to the amounts observed in patients after surgery or trauma. Vitamin E has been shown to combat this oxidative damage. In a recent study, when runners supplemented vitamin C & E for six weeks prior to race day, they avoided a rise in lipid oxidation all together.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

Grilled Cilantro Pesto Pizza with Mango, Avocado & Sweet Corn

It’s pizza night! If you have never grilled pizza, you are in for a treat. Grilling pizza is easy and so so yummy! I am also excited about the cilantro kale pesto recipe I concocted in the making of this pizza J

Have fun and enjoy!

Grilled Cilantro Pesto Pizza with Mango, Avocado & Sweet Corn

Ingredients

• 1 Whole Wheat Pizza Dough (Trader Joe’s has a good one)
• ½ recipe Kale Pesto (see recipe below)
• ½ avocado, sliced
• ½ mango, sliced
•  ¼ cup canned sweet corn, drained and rinsed
• ¼ cup cilantro leaves
• 2 tsp avocado oil (for brushing pizza crust)

Preparation Instructions

1. Work pizza dough into thin crust. Don’t worry about shape. Ours turned into a crazy oblong but that’s what makes it creative and fun!
2. Grill mango slices over medium heat (directly on grill) and set aside. This will take about 2 minutes per side, or until grill marks appear. We burnt ours a bit but it was still very tasty!
3. Brush one side with 1 tsp avocado oil, then place oiled side down directly onto a preheated grill on medium heat.
4. Let cook for 5-7 minutes, brush top side with 1 tsp avocado oil and flip. Cook for 5-7 more minutes.
5. Spread kale pesto onto crust then top with grilled mango, avocado, sweet corn and cilantro.
6.  Cut and eat!

Shaping pizza dough

Brushing leaves off of cilantro bunch

Mango after grilling... a bit overdone on our end!

Rinse and drain

The finished product

Cilantro Kale Pesto

Ingredients

• 1 small bunch kale (2 cups steamed)
• 1 cup walnuts
• 1 cup cilantro leaves
• 1/3 cup avocado oil
• Lemon juice & zest from 1 lemon
• 2 cloves garlic
• Salt to taste

Preparation Instructions

1. Remove stems from kale, chop and steam slightly.
2. Brush 1 cup leaves off of cilantro.
3. Add all ingredients to food processor and blend until smooth.

Fuel Facts

Numbers: 494 calories, 12 g protein, 44 g fat, 63 g carbs, 10 g fiber

**For ¼ pizza (~2 slices depending on the shape of your pizza)

Ingredient Breakdown:

v Whole Wheat – Unlike processed white flour, whole-wheat flour still contains the bran and the germ of the grain, which provides fiber, and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocados have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Mango – The polyphenolic antioxidants in this tropical fruit have been found to protect against colon, breast, leukemia and prostate cancer. Mango is also high in vitamins A and C, aiding vision and boosting the immune system.

v Corn – Look for non-GMO varieties if possible. Corn is one of the three most genetically modified crops (wheat and soy are the other two). Corn is a good source of fiber and carotenoids.  

v Cilantro – The leaves produced by the coriander seed are what we know as cilantro. In other countries they may even refer to cilantro as coriander leaves.  Although coriander and cilantro come from the same plant, their flavors of very different. Many of their healing properties, however, are the same. Cilantro, like coriander, is also extremely dense in phytonutrients, which lend themselves to antioxidant activity in the body. Other potential benefits of the herb include reduced anxiety, better sleep quality and lowered blood sugar.

v Avocado Oil – This is a fantastic oil to use for roasting or cooking at high temperatures.  Avocado oil has a smoke point of 500 degrees F, higher than most other oils. Due to this, the oil will withstand chemical transformations that can occur when oil reaches its smoke point, changing once healthy oil into one that is full of trans fats. It is important to note that virgin avocado oils, as all oil that have not been filtered or refined, have lower smoke points, so make sure you are buying 100% pure avocado oil. 

v Kale – You won’t here me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Lemon/Lime – High in the antioxidant vitamin C, lemons and limes, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

Healthy Hot Wings & Broc Your World Polenta Bake!

It’s football night at our house! Daniel put in his request last week for my healthy version of chicken wings to enjoy while we watched the National Championship game. I happily obliged and made a yummy broccoli bake to go with it! I highly recommend both for upcoming Super Bowl parties!

Dinner is served.

For the “Wings” I usually buy all white meat chicken breast tenders, which are better for dipping and make a great appetizer, especially if served on a skewer. Tonight we just used whole chicken breasts. For the dipping sauces you will want two things.

One: look for a healthier wing sauce (vinegar preferably as the first ingredient) with less than 3 grams of fat and 50 calories per Tbsp (I use Bella). 

Two: Bolthouse Farms Chunky Blue Cheese Yogurt dressing, a MUCH better option than the real deal and literally tastes the same (Daniel’s words, not mine, which makes it true J).

The Broc Your World Polenta Bake is a perfect way to sneak in veggies for those not so keen on greens.

Host a healthier bash this year! Best part… both are SUPER easy to make, so when the game comes on you can crack a beer and watch the game with everyone else! Bon appetite.  

Broc Your World Polenta Bake

Broc Your World Polenta Bake

Ingredients

• 1 cup corn grits/polenta
• 1 large head broccoli (2 cups processed)
• 2 Tbsp Earth Balance Buttery Spread
•  ¼ cup nutritional yeast
•  ½ tsp salt

Optional: Feel free to add any other seasonings if you want to spice it up a bit! We liked it just like this and it paired nicely with the Healthy Hot Wings.

Preparation Instructions

1. Add polenta and 3 cups water to pot, bring to a boil, then reduce to simmer for about 5 minutes, stirring often.
2. Cut broccoli into florets and put in food processor. Pulse until in little bits.
3. Add in the Earth Balance, nutritional yeast and salt. Once mixed, stir in 2 cups broccoli bits.
4. Spread in an 8” round cake pan or 9” square dish.
5. Refrigerate uncovered for at least one hour (can make up to two days ahead and keep in the fridge).
6. Cut into 8 slices if using a round pan. Heat a pan to high heat and sear each polenta slice for 1-2 minutes/side, until slightly browned.
7. Eat hot or cold.

Polenta

Broccoli Bits

Polenta with all the mix ins.

Spread in pan and refrigerate uncovered.

Slice.

Pan sear.

Fuel Facts

Numbers:  90 calories, 6 g protein, 2 g fat, 16 g carbs, 2 g fiber

**Per slice (when sliced into eight pieces)

Ingredient Breakdown:

v Polenta – This low calorie grain will fill you up without filling you out. The yellow color is rich in carotenoids, antioxidants that protect cells against aging and cancer.

v Broccoli – The cruciferous veggie is effective at detoxing the body through the action of its glucosinolate phytonutrients that help activate, neutralize and eliminate unwanted toxins. Broccoli also helps bind bile acids for excretion, which lowers cholesterol levels. Something you may not know is that 100 calories of broccoli houses about 10 grams of protein!

v Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

v Nutritional Yeast – This is a deactivated yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12, which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.

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Healthy Hot Wings

Ingredients

• All white meat chicken breast tenders (or breasts)
• Bella’s Wing Sauce (or comparable healthy wing sauce)
• Bolthouse Farms Chunky Blue Cheese Yogurt Dressing

Preparation Instructions

1. Coat raw chicken in wing sauce, skewer (optional) and grill.
2. Use sauces for dipping!

Fuel Facts

Numbers:  175 calories, 27 g protein, 5 g fat, 2 g carbs, 0 g fiber

**For two 2oz chicken skewers with 1 Tbsp each wing sauce and blue cheese dressing for dipping.

Ingredient Breakdown:

v Chicken – Choose all white meat chicken breast, preferably from a responsible source where no antibiotics or growth hormones are used on the animals. Did you know 80% of antibiotics sold in the U.S. are used on animals that we in turn eat? Talk about yuck! I know I don’t want hormones and antibiotics infiltrating my body. Whole Foods is a great place to buy meat and fish, where they guarantee humane treatment of animals and all meat is antibiotic and hormone-free.

v Wing Sauce – This can be a great condiment when chosen wisely. Choose a brand that has vinegar as the first ingredient, has less than 3 grams of fat and 50 calories per Tbsp.

v Bolthouse Farms Chunky Blue Cheese Yogurt Dressing – This is a great alternative to the real deal and tastes ridiculously close to the same. It is made with yogurt, which cuts down on the fat and calories. For more great dressing ideas, check out my Approved Dressing List.