Zoom Balls

I’ve made Energy Bites for years, but it was in herbal school that I heard the term Zoom Balls. These power packed morals are more that meets the eye and can be altered to whatever herb your body is needing.

Astragalus (Astragalus membranaceus) is an adaptogenic herb used in Chinese medicine to boost energy and strengthen immunity. It has antibacterial and anti-viral properties. It can help to restore the weakened body.

Ashwagandha (Withania somnifera) is a nervine and adrenal tonic that helps with anxiety, depression, exhaustion, and poor muscle tone. It’s also an adaptogen and reduces the effects of stress while promoting energy and vitality. It has been useful as an anti-inflammatory to aid in the relief of arthritis pain.

Ginger (Zingiber officinal) is a pungent aromatic used to relieve nausea, vomiting, and motion sickness. Research has indicated that ginger root enhances immune function, increased blood circulation, and promotes the secretions of gastric fluids.

Cardamom (Eletteria cadamomum) is another aromatic spice and digestive aid. It has the reputation as an aphrodisiac and has been used in India for respiratory and kidney ailments.

Cinnamon (Cinnamomum verum) is a spicy aromatic herb used in Chinese medicine as a warming stimulant. It’s useful as a digestive aid and circulatory stimulant. Recent research has shown cinnamon to increase the capability of beta cells in the pancreas to produce insulin, reducing blood glucose levels in diabetics. Cinnamon is a strong antimicrobial and helpful for certain types of dysbiosis.

Zoom Balls

ingredients:

• 1/3 cup astragalus powder

• 1/3 cup ashwagandha powder

• 1 tablespoon ginger powder

• 1 tablespoon ground cardamom

• 1 tablespoon cinnamon

• 1/2 teaspoon pink salt

• 1/2 cup cocoa nibs

• 3/4 cup nut butter of choice (I used peanut butter)

• 1/2 cup raw honey

Directions:

1. Over VERY low heat, gently warm the nut better and honey mixture. Just warm enough to make it soft and easy to mix.

2. In a second bowl, stir together the powdered herbs and spices.

3. Slowly add the powdered ingredients into the nut/honey mixture until it forms a thick paste.

4. Allow the mixture to cool.

5. Add the cocoa nibs and combine.

6. Form 1-inch balls and enjoy

Store in an airtight container .

Pumpkin Energy Bites

Sugar is sugar is sugar. However, there are some sugars that are a bit more nutritive that others. Those from a natural source or from plants that have not been highly processed. Maple syrup, honey, and coconut sugar are some that have nutritive values. Xylitol is a wonder substitute in baking/cooking, with a glycemic index of 7. In the Paleo diet, both honey and maple sugar are allowed, while white sugar is a definite no, no. In these energy bites, maple sugar is used for the sweetener, but honey could be substituted. What I like about these energy bites, is they hold together well without being super sticky. I used a flax/chia seed mixture, since that’s what I had on hand. Double the batch and freeze a portion to enjoy on those occasions when you want a little something extra. Remember it’s important to have three elements in each snack: a good protein, a good fat, and a good carbohydrate. These energy bites provide all three. Enjoy.

Pumpkin Energy Bites

Ingredients:

• 2 1/4 cups old fashioned or rolled quick oats

• 1/2 teaspoon fine sea salt

• 1 teaspoon pumpkin spice

• 1/4 cup chia seeds

• 1/2 cup pumpkin puree

• 1/4 cup organic peanut butter

• 1/4 cup maple syrup

Directions:

1. Add all the ingredients in a food processor and pulse until well combined.

2. Scoop out 1 tablespoon at a time and roll into a ball.

3. Place on parchment paper to dry, then in a sealed container.

4. Keep in the refrigerator or freezer for freshness.

El Salvadorian Dip & Chips

Recently, I met a fun couple from El Salvador who taught me their version of guacamole. Apparently, it’s a staple in their home. With only five ingredients, it’s easy to prepare and quite fun, especially if you fry your own tortilla chips. Since learning how to fry chips, it’s hard to go back to store bought ones. I especially love the way the warm chip feels with the cool guacamole.. This is a fun experience with older children who are interested in cooking and adults too. Plan to make a lot, because they go fast! For me, it was those in the kitchen cooking that kept eating them….oops! I do love a good crunch and some tasty guacamole. I hope your family enjoys it as much as mine has.

El Salvadorian Dip & Chips

Ingredients:

• 2 ripe avocados, pitted and diced

• 3 vine ripe tomatoes, diced

• 1 lime, juiced

• handful of cilantro

• salt to taste

Directions:

1. In a medium sized bowl, mash avocados.

2. Add remaining ingredients, stirring to combine.

3. Serve immediately or refrigerate while chips are frying—recipe follows….

Fried Tortilla Chips

Ingredients:

• Fresh corn tortillas (The best place to get them is in a hispanic grocery store.)

• Avocado oil

• Mineral salt

Directions:

1. Add avocado oil to about 1/2 inch in a deep skillet. Heat on high.

2. Cut corn tortillas in half three times making 6 triangluar shapes.

3. Carefully place tortillas in hot oil and fry until golden brown. Turn over and continue frying until brown but not burned.

4. Drain on paper towels.

5. Sprinkle with mineral salt.

6. Serve with guacamole or salsa.

Kale Chips

Sometimes it’s nice to eat something crunchy….after all, we do have teeth. And sometimes a carrot or celery stick just won’t cut it. My spurge is organic corn chips. Yeah, I know, not the best choice, but I’m working on it. Recently, during a conversation about food, I was reminded about kale chips. It’s been a while since I made them, and I forgot how good they are, plus it’s easy! Looking at a bunch of kale in the grocery store seems like a lot of kale to eat, but once it’s baked, it’s amazing how quickly they shrink down and eaten.

Kale is in the cruciferous family along with broccoli, cauliflower, Brussel sprouts, and cabbage. Kale is one of the most nutrient-dense foods to consume, meaning with all the vitamins and minerals it contains, it has very few calories. Eating kale on a regular basis can help reduce cholesterol levels and heart disease. This is a quick and easy snack to enjoy anytime. You can eat them alone or add them to a salad for a little extra crunch. When storing left overs (if there are any) they may lose some of their crunch, but can be rejuvenated by simply placing them back in the oven for a few minutes on broil.

Kale Chips

Ingredients:

• Large bunch of kale

• 1-2 TBSP avocado oil

• 1 tsp salt, or to taste

Directions:

1. Remove leaves from the stem. Place on a cutting board and cut leaves in to 2-3 inch pieces.

2. Place leaves in a large bowl. Add oil and salt.

3. On a large cookie sheet, lay out the kale in a single layer.

4. Bake at 400 degrees for 20-30 minutes, stirring every 10 minutes to keep kale from burning.

The Best Guacamole

A decade ago, I made guacamole an entirely different way. Ordinarily, I would mash the avocado then add prepared salsa and mix it up. It was easy and my go to. Then, my daughter, Joslyn, was home on college break and made her version of guacamole. Since then, I completely aborted my version. Her version is so addicting, I tend to use 3 or 4 avocados since this dip goes so fast. It has basic ingredients that can be omitted and adjusted to each person’s liking. Avocados are a unique fruit in that rather than being high in carbohydrates, they are high in healthy fats.

Numerous studies continue to show their nutritional benefits, including vitamin K, C, B, and E. They also contain folate and potassium (more than in a banana.) Avocados also contain fiber, which help with weight loss and lowers the risk of many diseases. Some people may think that eating fat will have a negative effect on the heart, however, avocados can help to actually lower cholesterol and triglyceride levels. So enjoy avocados, if not in guacamole, sliced on the side with salad or morning eggs.

The Best Guacamole

Ingredients:

• 2 ripe avocados

• 1/4 cup red onion, diced

• 2 garlic cloves, minced

• 1/4 cup fresh cilantro, chopped

• 1 lime, juiced

• 1-2 tsp pink salt

Directions:

1. Cut avocados in half, remove seed. Scoop out flesh with a large spoon and transfer to medium sized bowl. Mash with either a potato masher, fork, or mortar pestal.

2. Add remaining ingredients, stirring to combine. Adjust to your own taste.

Jalapeño Cornbread Poppers

Here is a savory addition to take along to any holiday gathering, especially when there will be ample amounts of sweets. Don't be surprised if there aren’t any to take home. It’s refreshing to have some savory options when the table is full of sugary ones. I will admit, I’m cautious with corn products. Most corn is GMO and a round up ready product that can wreck a digestive system. Please look for non-GMO certified organic when purchasing corn and corn products. Unfortunately, most corn comes from foreign countries due to the contaminates in the soil. Because of the widespread use of GMO/round up ready crops, cross pollination has made it almost impossible to grow corn in this country that is non- GMO. In this recipe, I incorporated spelt flour for the white flour. While not gluten free, spelt has less gluten than regular flour and can be tolerated by those with gluten sensitivities (please do not use spelt if you have celiac disease.)

Jalapeño Cornbread Poppers

Ingredients:

• 1 cup cornmeal

• 3/4 cup spelt flour

• 1 tsp. salt

• 4 tsp. baking powder

• 2/3 milk alternative such as almond or rice milk

• 1/2 jalapeño, seeded and finely chopped

• 1/2 cup corn kernels, fresh or frozen

  Sunflower or high heat equivalent oil for frying

• 1 cup vegan margarine, at room temperature

• 2 TBSP maple syrup

Directions:

1. In a medium bowl, whisk together cornmeal, flour, salt, and baking power.

2. Mix in nondairy milk, jalapeño, and corn with a large spoon until combined.

3. Fill a deep-sided skillet or deep fryer with about 2 inches of oil. Drop 1-inch size dough balls into the oil and fry in batches for 1-2 minutes turning halfway through until lightly brown and crispy.

4. Drain on paper towels.

5. Mix margarine and maple syrup together until light and fluffy. Store in the refrigerator until ready to serve.

6. Serve poppers with maple butter and enjoy.

Makes about 24 bite sized poppers

Adapted from Chloe’s Kitchen

Black Bean Mini Cakes with Pineapple Salsa

Tis the season for parties and gatherings where food is the main event. Hors devours are frequently served during the holiday get togethers and it’s easy to get lost in the richness of the foods and consume way too many calories. Trays of cheese and crackers, dips with chips, cookies, cakes, and other rich desserts are commonly served at Christmas and other holiday parties. Combine over indulgence, crowded rooms, sugary treats, and mix it with stress. It becomes a perfect storm for illness. So today, I thought to share an appetizer that is not heavy or sugary. These little black bean cakes can be prepared ahead of time and kept in an airtight container and warmed in the oven prior to serving. They are vegan, gluten free, and hold up well as a finger food. The pineapple salsa is a nice complement to this recipe.

Black Bean Mini Cakes with Pineapple Salsa

Ingredients:

• 4 TBSP avocado oil

• 1 onion, finely chopped

• 1 15-ounce can black beans, rinsed and drained

• 1 small carrot, grated

• 1/2 cup cornmeal

• 1/2 cup gluten free bread crumbs

• 1 TBSP chili powder

• 1/2 tsp pink salt

• 3/4 cup finely chopped fresh cilantro, separated

• 1/4 cup water

• 1 cup diced pineapple

• 2 TBSP finely chopped red onion

Directions:

1. In a large skillet, heat 2 TBSP oil over medium heat. Add onions and cooked until caramelized, about 20 minutes. Transfer to a large bowl. Reserve the skillet for later use.

2. Add beans, carrots, cornmeal, bread crumbs, chili powder, salt, 1/2 cup cilantro, and water to the onions. Use a large spoon to mash it all together. If the mixture is too dry, add 1 TBSP water at at time until patties stick together.

3. Using your hands, form the bean mixture into patties, about 2 inches in diameter. In the reserved nonstick skillet, heat remaining 2 TBSP oil over medium heat, and pan fry patties about 3 minutes on each side, until lightly browned and crisp. Add more oil if needed.

4. In a separate bowl, combine, pineapple, remaining cilantro, and onion.

5. Arrange patties on a serving platter and top with pineapple salsa. Serve.

Makes 16 2-in patties.

Adapted from Chloe’s Kitchen

Grain-Free Energy Bites

The ingredients in this recipe was originally designed to be a cereal, but it made too much for me, and I really enjoy having a warm breakfast rather than a cold one. In the morning, our digestive fire is ready to go for the day. That fire helps to break down the nutrients in our food so our body can begin to absorb its goodness to sustain us for the days events. That’s why it’s better to have a warm breakfast rather than a cold one. The cold puts out the fire and the body has to warm the food back up to break it down. But, having already made the muesli, I decided to go a step further an create an energy bite. It’s a great snack for midday or on the go and is paleo friendly.

Grain-Free Energy Bites

Ingredients:

• 1 1/2 cups almonds

• 1 1/3 cups pumpkin seeds

• 3/4 cup sunflower seeds

• 1/4 cup sesame seeds

• 3/4 cup unsweetened coconut

• 1 cup either flax seed or chia seeds (or a mixture of both)

Place all of the above ingredients in a food processor until chopped and blended. Place into a large mixing bowl.

Add:

• 3/4 cup almond butter

• 1/3 cup tahini

• 1/2 cup honey

Combine until all ingredients stick together. Refrigerate for about an hour then using a tablespoon, scoop and roll into balls. Keep refrigerated. Enjoy!

Honey Sriracha Hummus

My daughter, Heather, shared this recipe with me a few months ago. At first I thought it was going to be too spicy, but the honey is a nice complement in this mixture. Sriracha sauce has been a staple at my house since my daughter's now husbands tend to add it to every food. This dip is very easy and quick to prepare. A great way to enjoy fresh veggies!

Ingredients:

• 2 (14.5 ounce) cans garbanzo beans, drained and rinsed
• 1/4 cup Sriracha
• 1/4 olive oil
• 2 TBSP honey
• 1 tsp garlic powder
• 1/2 tsp salt
• 3 TBSP cold water

Directions:

1. In a blender or food processor add the garbanzo beans until smooth.
2. Add the Sriracha, olive oil and honey. Blend until smooth. Scrape down the sides.
3. Add the garlic powder and salt and blend again. 
4. With the food processor on, add the cold water slowly through the lid and blend until creamy.
5. Serve with fresh vegetables or tortilla chips.

Garlic Hummus

There are phases I go through with eating. Sometimes I'm on a kick with guacamole and tortilla chips.  Other times it's hummus.  One day, I shared with a friend and co-worker how much I loved hummus, but the recipes I'd tried at home just wasn't creamy enough for me.  I preferred the store bought type.  She shared with me her recipe, and I've been making it ever since.  I've also experimented with adding roasted red peppers and avacados.  All of which have been very good.  The addition of yogurt, I beleive with the secret to the creaminess I was looking for.  Personally, I use the greek yogurt for additional protein.

Garlic Hummus

1 15 oz can chickpeas, rinsed and drained
2-3 large garlic cloves
4 TBSP fresh lemon juice
2 TBSP olive oil
3 TBSP tahini
1/2 tsp ground cumin
1/2 - 1 tsp salt
1/2 cup plain yogurt

Directions:

• Puree peas along with garlic in food processor.
• Add remaining ingredients and blend until smooth.
• Taste and adjust seasons by adding more garlic, cumin, lemon juice, or salt.
• Transfer to serving bowl and cover.
• Refrigerate until ready to serve.

Serve with fresh vegetables such as cucumbers, carrots, celery, and peppers.

Low Fat Cranberry & Blueberry Muffins

Thankfully cranberries last a long time in the refrigerator.  During the Thanksgiving and Christmas season, I do a lot of cooking and baking.  There are quite a few desserts that call for fresh cranberries and duing this time of year, they are easily found in the grocery stores.  Any leftovers can be frozen and added to recipes later.  Using unsweetened applesauce eliminates the need for added fat.  Instead of refined sugar, I have replaced it with honey.  Using almond milk will further cut out calories and making this treat dairy-free. Hint:  use foil-lined cups to prevent sticking.

Low-Fat Cranberry and Blueberry Muffins

1 egg
3/4 cup almond milk
1 1/2 cups all-purpose flour
1/2 whole wheat flour
2 tsp baking powder
1/4 tsp cinnamon
1/4 cup honey
1/2 cup unsweetened applesauce
1/2 cup blueberries, fresh or frozen, thawed
1/2 cup cranberries, fresh or frozen, thawed

Directions:

Combine all ingredients in a bowl, except berries.  Once combined, stir in berries.  Pour into prepared muffin tin.  Bake at 375° for 20 minutes or until lightly brown.

Yield: 12 muffins

No Bake Energy Bites

Here is a great snack when you need an extra boost!  I first made these when I was trying to quit my sugar addiction. The original recipe calls for chocolate chips, but this version omits that ingredient. Honestly, I don't miss them. They seem sweet enough with the honey.

I have the luxury of purchasing local honey.  Mud-E-Acres is only a mile from my house and the honey is wonderful!   If you have the opportunity to acquire local honey at your farmer's market, consider doing so.  Benefits of local honey include:

• allergy protection
• vitamins and minerals
• antioxidents

Flax seeds are packed full of nutrition.  A good source of protein and fiber, it's best to use ground flax seed. It's easier for the body to digest. The whole seed will pass through the body without all the nutritional benefits.  Chia seeds is a strange little beast that has been gaining popularity in diet circles. It's also packed with protein and fiber, as well as selenium, which may help to prevent heart disease and cancer.

No Baked Energy Bites

• 1 cup dry oatmeal
• 2/3 cup flaked unsweetened coconut
• 1/2 cup natural peanut butter
• 1/2 cup ground flax seed
• 1/3 cup honey
• 1 TBLS chia seeds
• 1 tsp vanilla

Stir all ingredients together and place in the refrigerator for 30 minutes. Roll into 1- inch balls and store in an air-tight container in the refrigerator.