Gather your friends and get ready to hop online for a fun class text Nina at 561-288-0358 to get the password for the class.
See you there!
Gather your friends and get ready to hop online for a fun class text Nina at 561-288-0358 to get the password for the class.
See you there!
This week’s menu is packed with Brand New Dishes ready for you to enjoy
Place orders Extra-early so you don’t miss a chance to chow down happily on fresh, delicious & most creative food.
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– <3 Nina
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Chai-Scented, No-Bake, Energy Bites with ultimate flexibility, these people-pleasing morsels can masquerade as breakfast, dessert, or an exotic snack. Best of all, with no flame, heat, sharp blades or even scissors, this is perfect for instant gratification, and especially great way to distract and satisfy kids of any ages. You’ll be sure to always keep some in your freezer for that perfect “snack-attack”!
Bonus: If you’re lucky enough to have kids around that still love to make mud-pies with their hands, give them a chance to play with their food and make this dessert for you 😉
TOTAL TIME 20 minutes: 10 minutes PREP & 10 minutes Freezing time
YIELD:One Bakers’ Dozen of (13) Bite-sized “Balls”.
1 Banana, ripe
½ Cup Almond OR Coconut Flour
2 Tbsp. nut butter of choice
2 tsp. pure maple syrup
1 scoop Vanilla Complete Protein Powder, by Juice Plus
1 Extra-Large dose of patience
1 tsp. Cinnamon
½ tsp. Cardamom
½ tsp. Turmeric
¼ tsp. Nutmeg
¼ tsp. Ginger, ground
¼ tsp. Allspice, or Cloves, ground
1 Tbsp. Coconut, Dark, or Turbinado Sugar
1 tsp Cinnamon
In a large bowl, mash your banana using a fork and stir in nut butter and maple syrup.
In another bowl, stir together almond or coconut flour, all spices and your Vanilla “complete”.
Add dry ingredients to the banana mash. Stir until a dough forms. Add cacao nibs, chocolate chips, or
any optional ingredients now, if using.
Separate dough into 13 evenly sized balls.
In a shallow bowl, stir together topping made of two ingredients only:1 Tbsp sugar and 1 teaspoon
cinnamon. Roll each ball into cinnamon/sugar mix until completely coated.
Store in an airtight container in refrigerator or freezer. Ready to eat when firm to the touch.
Notes: Leftovers keep up to 1 weeks stored in the refrigerator, 4 weeks if stored in the freezer.
Feeling Anxious? Don’t turn to pills, turn to basic skills and enjoy combining foods in your pantry into amazing, healing treats. This is part of my #foodasmedecine way to eat!
Here’s what you need to know:
1. Walnuts have been shown to lower blood pressure and decrease inflammation.
2. Sunflower seeds are rich in magnesium, which promotes a healthy mood, safely and effectively as a homeopathic therapy.
3. Cacao is a great source of four scientifically proven bliss chemicals – serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.
4. Cherries, known to improve sleep, a critical component of keeping your immune system at it’s best!
Mix all this together and make chocolate bark, and the goodness goes way beyond amazing deliciousness! Have a piece in the afternoon, with a cup of green tea, and be happy knowing your afternoon pick-me up is completely therapeutic.
Note, the linked recipe does NOT include sunflower seeds, but go ahead and play with your food, walk on the wild side and add what you want… I highly recommend that you liberally sprinkle your chocolate slab with the seeds.
This is the recipe followed for the Cason Community Garden Class taught on 3/14/20
This recipe was first published on https://omnivorescookbook.com and is authored by, Maggie Zhu it is with admiration that we share this with you and encourage you to visit the site there for more great recipes in addition to the one we are sharing.
1 1/2 cups rice vinegar
1/2 cup water
3/4 cup sugar
1 teaspoon salt
3 cloves garlic , smashed
4 red chili peppers more if desired (Optional)
1 teaspoon Sichuan peppercorns (Optional)
1 lbs (450 g) cabbage (about half of a small head of cabbage)
1 large carrot , peeled
2 tablespoons salt
Combine the rice vinegar, water, sugar, salt, and chili peppers in a small saucepan. Heat over medium heat until it reaches a simmer.
Cook, stirring occasionally, for 5 minutes, until the sugar is dissolved.
Use a clean spoon to taste the pickling liquid to see if it has the desired spice level. You can simmer it for a bit longer if you want the liquid to taste spicier. Once done, set aside and allow to cool.
Cut out the cabbage core and discard it. Tear the leaves into bite-size pieces. Cut the carrot into 1/4” (1/2 cm) thick half-moon shaped slices.
Combine the cabbage, carrots, and 2 tablespoons of salt in a big bowl. Toss it with your hands so the veggies are coated with salt.
Let sit at room temperature for 30 minutes, up to 1 hour (no more than an hour).
Drain and discard the salted water released by the veggies. Rinse the veggies twice.
Drain thoroughly, and squeeze out the excess water from the veggies. Transfer them into a large container (or a jar).
Add the crushed garlic and Sichuan peppercorns (if using) into the same container.
Add the cooled pickling liquid. Press the veggies so they are submerged in the liquid. It is fine if a small fraction of the veggies are poking out from the liquid (because the veggies will shrink over time and become submerged).
Seal the container and allow to pickle for 3 days in the fridge.
The pickles will start to taste good after 1 day, but the sourness will come through at day 3. Make sure to use a clean utensil to pick out the pickles every time you serve them. They will stay good in the fridge for 2 to 3 weeks.
Serving: 1serving | Calories: 32kcal | Carbohydrates: 7.6g | Protein: 0.9g | Fat: 0.1g | Sodium: 91mg | Potassium: 134mg | Fiber: 1.7g | Sugar: 5.3g | Calcium: 28mg
In this moment, where there’s increasing panic about Corona-virus or covid-19 getting out of hand (IMHO) I know it’s time to go back to the basics, and review stellar existing tools already at our disposal.
Spirulina is an important nutritional supplement for anyone with any chronic illness or symptom, or for anyone who wishes to help prevent illness or symptoms in the future. I can’t ever think of healing without first thinking of Spirulina as the preferred tool I would lean on heavily, and here’s why:
Spirulina, simply put, is THE most nutritionally complete of all foods, with countless uses as a supplement for maintaining good health and even preventing diseases. It is an army of warriors, loaded with critical nutrients and antioxidants, including protein, complex carbohydrates, a bio-available, plant-based source of iron, B-complex vitamins, and A and K vitamins, too. It’s the darkest blue green algae, borderline green-black in color, that’s rich in chlorophyll, fatty and nucleic acids, and lipids, too. Spirulina is loaded with gamma-linolenic acid, or GLA, a compound also found in breast milk that helps develop healthier babies.
If you’re headed in a plant-based direction, you’ll be thrilled to know that 60% of Spirulina’s dry weight is protein, which is essential for cell growth and regeneration, making this a brilliant replacement for fatty meat and dairy products, without any of the liabilities those come with (i.e., cholesterol, CVD, inflammation, etc). Here in South Florida, we are so fortunate to have some of the cleanest of all Spirulinas, grown locally in Vero Beach, part of Florida’s treasure coast. It’s grown in sterile tanks, kept at highest purity, more so even than the Hawaiian ones claim, and then flash frozen. More about that later, and how to buy your own supply, exponentially more potent than any powders or pills on the market.
Spirulina has a completely unique composition of phytonutrients, including chlorophyll, phycocyanin and polysaccharides, that can help as a detoxifier, purging toxins from the body. 270 children in Chernobyl consumed five grams a day for 45 days resulting in Radionucleides lowered by 50% and allergic sensitivities were normalized. In 1994, a Russian Patent was awarded for Spirulina, deeming it a medical food for reducing allergic reactions from radiation sickness.
Spirulina is not just valuable, but essential for removing heavy metals such as mercury, aluminum, lead, cadmium, and toxic copper from the liver, reproductive system, intestinal tract, thyroid, and brain. Getting rid of these metals removes some of the most favored food of viruses, which are behind symptoms to many chronic illnesses, including autoimmune diseases.
When consumed within 24 hours of each other, barley grass juice powder, Spirulina, cilantro, wild blueberries, and Atlantic dulse provide THE most effective method on the planet of removing heavy metals. These foods each have their singular strengths, performing slightly different roles in the detoxification process. During the removal process, metals can get “dropped” or dispersed back into the organs, at which point another member of the team will swoop in, grab the metal, and continue the journey toward the finish line. On its own, each individual player isn’t 100 percent effective; as a team, they are your anti–heavy metal secret weapon!
The beta-carotene content found in spirulina is ten times more concentrated than even carrots.In fact, Spirulina is THE richest beta-carotene food, and provides a profusion of additional carotenoids including yellow xanthophylls.
Iron is essential for building a strong internal system, yet it is one of the most common mineral deficiencies (zinc is the most common). Spirulina is rich in iron, magnesium and trace minerals and is easier to absorb than iron supplements and gives you an alternative to eating meat for iron. Ten grams of spirulina can supply up to 70% of the minimum daily requirements for iron.
Healthy flora is one of the foundations of good health. It increases the body’s ability to absorb nutrients from the foods we eat and helps protect against infection. Spirulina is a builder of beneficial flora such as lactobacillus and bifidobactria, needed in the digestive tract to promote healthy digestion and proper bowel function, while it also suppresses bad bacteria like E. coli.
Spirulina increases stamina levels in athletes and its rich nutrient content and bioavailable protein content helps build muscle mass. It can curb hunger that may develop during demanding training routines, helping to maintain an athlete’s ideal body weight.
Other Potential Benefits: Promotes healthy eyes, great for anti-aging, helps protect against infection, great for digestive health, increases absorption of nutrients from food, eliminates mercury and other deadly toxins commonly inside the body, helps prevent the onset of cardiovascular diseases, and more.
Healing Tip: High-quality spirulina is the best protein powder you can use in morning drinks and smoothies. It is the easiest to digest and by far the most beneficial out of all the protein powders. It deeply replenishes the body with much needed mineral and micro-nutrients. It’s a whole food vitamin and mineral, along with protein powder,
packed into one.
Tasty Tip: Sprinkle over watermelon or add to Thai coconut water; also delicious with pineapple in a smoothie!
Check out my recipe for Spirulina Scallion Vinaigrette.
This was introduced at the 2020 Kaikai plant based dinner, to rave reviews!
Spirulina: Where to get yours? Lastly I get my Spirulina from Spirulina4Life and I highly recommend it! Barbara Bechtel is my representative and you can contact her at (786)385-0422 or head over to Spirulina4life.com
Be sure to join my Meal Prep CommUNITY on facebook so you can be a part of prepping for success each week!
Let me know below in the comments how you like to use Spirulina
In summary, what more could you possibly want?!
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.
Read more about Chef Nina and her love for helping others succeed.
I was part of a groundbreaking event earlier this month. My first ever meal in the gallery and I’m humbled to make the dishes for the special dishes, by ceramicist and artist in residence, Nikki Lau!
I cannot wait to be a part of more fabulous events such as this! Yes, this means I am open for collaborations so be sure to let me know at: NinaKauderWellness@gmail.com if you have an event you’d like to combine forces on.
In case you didn’t get the pleasure of being at our table or attending this amazing event, please allow me to take you on a menu tour of our delights!
Also included, are the various prices for these amazing art dishes available at the Armory Arts Center from Nikki Lau!
March 2nd, 2020, Global Bites Menu:
Appetizer: Raw Vegan Creamed Indian Spinach on Lime/Kale Veggie Crackers, and Tomato/Golden Flax Crackers, with Mango Salsa
Every year, as we assemble resources for the exhilarating Annie Appleseed Project annual CAM, I get excited – yet nervous – all over again thinking of a ballroom full of 300 attendees to get to make morning green juice for. For some of you, this is nothing new, and I love seeing your smiles as you turn the corner and the perfume of ginger and turmeric, lemon and greens wafts your way. The closer you get, the broader your smiles are and we love seeing you get excited, eagerly asking if this yumminess is for you! Is it ever?! We just love telling you this is YOUR juice we are preparing, and we’ll be ready to serve you yours just as soon as you get a morning pause.
We are here to nourish you, but it is you who nourish us with your love, smiles and happy dances, and it just warms our hearts every single year… Thanks to YOU, our cup runneth over and we get loved on by so many of you that we truly get back tenfold of what we bring you. Or so it feels!
Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!