I LOVE this SUNFLOWER SEED BUTTER

I am in love with BUTTER!!!!  Grass fed, organic, local delicious butter.  However, sometimes there are different kinds of butter that fill my heart and tummy with joy.  NUT and SEED butters!!  Almond butter has grown rapidly in popularity as a more nutrient dense, lower allergen, less inflammatory and more digestible alternative to peanut butter.

However, why stop there?!  Cashew butter, hazelnut butter, 7-seed butter, hemp seed butter are all waiting to fill you up with minerals, healthy fat and plenty of protein!  And, as we know about ALL things nutrition, rotation and variety are key.  Each of these butters offers a unique nutrient profile.  To eat just one is like using just one color of paint... gets the job done, but perhaps a little boring.

All of these butters are available in stores; however, I prefer to make my own: http://abundelicious.blogspot.com/2013/11/how-to-make-almond-butter.html

Okay, so on with the blog post... I just bought some of MaraNatha's sunflower seed butter, and holy cow!  It is so delicious, and much better than some of the other, more lackluster, sunflower seed butters out there.  Only two ingredients (Roasted Sunflower Kernel Seeds and Sea Salt).  BOOM!!  No hydrogenated oils, no cane sugar or refined salt, and can you say MAGNESIUM... 25% daily value!

Whether or not you have a nut allergy, give this butter a try.  I love this stuff, and am going to eat some more right now... ANTS ON A LOG!!!  See ya later, AbundeBUDDIES! xox

MAC 'N "CHEESE" (gluten free and dairy-free, y'all!)

3 cups cherry tomatoes 

2 tsp thyme, chopped

1 Tbsp olive oil

sea salt and ground pepper

Gluten-free macaroni pasta - I actually prefer rigatoni... just because :)

2-3 tablespoons filtered water

1 cup other veggies - see suggestions in step #7 (optional)

"Cheese" Sauce

1 clove garlic, finely chopped

1 leek, finely chopped1 tsp sea salt

1 cup full fat coconut milk, canned (brand without preservatives, such as Thai Kitchen or Whole Food's 365

1 Tbsp olive oil

2-3 Tbs coconut flour

1-2 Tbs dried basil, oregano or other herbs of your choice

Directions:

1.) Preheat oven to 395 degrees.  

2.) Bring large pot of water to a boil (to cook the pasta)

3.) Place tomatoes into a pyrex dish that is large enough to fit the other ingredients (see photo below).  Drizzle olive oil over tomatoes and sprinkle thyme, sea salt and pepper.  Roast for 20 minutes or until the skins split.  Remove and set aside.

4.) Saute the leek and garlic in olive oil until soft.

5.) Add other sauce ingredients.  In this picture, I used a dried chile blend in addition to the dried herbs (that's the red/orange color).  Cook until well mixed and "cheesey" consistency.  Add more filtered water if sauce becomes too thick.

Sauce ends up looking like alfredo sauce.

6.) Drain pasta... return pasta to pot, and add sauce.

7.) Add pasta to the roasted tomatoes (this is why the larger Pyrex dish is necessary).  I also added some more vegetables (optional) at this point.  Chard, spinach, basil, green peas, asparagus, etc.

8.) Place back into oven for an additional 30 minutes

9.) I enjoyed a serving right away, refrigerated some, and even froze about a pint for later :)

10.) ENJOY!

Winter Farmers' Market

It may be sunny outside, but it’s, well, not exactly harvest season.  So, I have always been a little skeptical of what a Wisconsin WINTER FARMERS' MARKET would have to offer.  Especially, as a nutritionist, my standards and expectations were a tad high.

I was blown away by the winter farmers’ market at the Domes.  Not only did I find fresh, seasonal produce (from cold storage or greenhouse, I believe), but there were farm fresh eggs, organic and grass fed meats, mushrooms and even sauerkraut!!  All of my favorite local and nutrient dense foods, as well as herbed butter, adaptogenic soaps, and hydroponically grown micro greens.  This girl was in serious local foodie hippie heaven. 

Even if none of the above is your cup of fair trade, organic herbal tea, what could possibly beat enjoying a cup of coffee while taking a stroll through the tropical dome in the middle of Wisco winter?!  Also, not sure what to do with all of this magnificent food?  There are plenty of great books in the gift shop to show you the way.   The gift shop also has a table conveniently located among all these fabulous farmers.  Be sure to stop by!

Do yourself a favor, and check out the winter farmers’ market at the Domes this Saturday (9am - 1pm).  I know I’ll be there!

GOODY GOODY GUM DROPS... Another post from our vegan in charge Mrs. Jane from Clean Fourteen. YUMMMMM!!!!

Dinner's ready in 10! Chop: broccoli florets, kale, 1 white onion, 1 whole bulb garlic Sautée in oil (coconut, olive, sesame) in a wok or large skillet: broccoli and kale. Sautée in a sauce pan: onion and garlic. Mingle the two in the wok! Pleased to meet you, fancy greens. Pleasure's all mine, sweet onions. Plate, top with crushed roasted almonds, sea salt, cracked pepper. Serve as a tasty side or a full dinner (toss in the black beans or lentils from the night before, or make it a tofu hash!) Mangia. To your health + happiness, Jane

When it comes to healthy living, I am ALL for different perspectives whether they be Paleo, vegetarian, raw food, traditional food... there is no lack of approaches out there, and different approaches resinate with different folks.

We are so lucky to have one of Milwaukee's most fabulous and knowledgable vegans out there joining our AbundeFAMILY.  Mrs. Jane of Clean Fourteen is an athlete, teacher, holistic health warrior, artist, foodie, dog momma, and all around cool lady (always has been - we met in high school!)
She has some fantastic recipes and ideas, and I am excited to have her share them with us!
Much Love,
Sarah

So, in her own words...

How to make ALMOND BUTTER

- 3 cups almonds, hazelnuts, cashews, or other nuts
- Sea salt to taste

Yep, that's it.  Just nuts and salt.  Feel free to add honey, cinnamon, etc.  

We know how great nuts are.  Anti-inflammatory, heart healthy, major minerals, brain food, healthy fat, necessary protein... 




So, why make your own??
- It can be raw!  Raw nuts have the most nutrients and healthy oils and fats.

- Very few sprouted nut butters available.  Soaking the nuts overnight with a sprinkle of sea salt make them MUCH MORE digestible and enzyme enhanced. 

- A lot cheaper!

- Mix and match your favorite nuts and spices.

Soak and dehydrate.

Soak the nuts overnight in water with a sprinkle of sea salt.  Rinse, and dehydrate the nuts in a dehydrator or on the lowest temperature in your oven.

Grind, grind, and grind some more in your food processor or Vitamix.  Past flour, paste dough, until you get to butter.  This could take up to 10 minutes!

Add sea salt to taste.

Loved doing another guest post for Savory Savings!!!  Enjoy :)

So excited to share another guest post with you from amazing holistic nutrition counselor and all around fabulous person, Sarah from Abundelicious!  This month she is sharing with us the secrets of bringing color into your diet – and how to do it seasonally!  By eating seasonal foods, we can save money while still eating healthy!  Now that is something I can get behind!

Craving These Colors!

As I was driving around the other day, it occurred to me that many of the colors I was seeing in the trees, bushes, and shrubbery were identical to those of the fall fruits and vegetables I had just prepared earlier that day.

We, as humans, were meant to eat according to the harvest seasons.  The availability in grocery stores of any food at any time is a recent phenomenon.  In the hot, humid days of summer, raw, cold foods such as strawberries, snow peas, and salad greens are cooling and energizing to keep us going during those long and active days. 

However, when it is cold and dry outside, it is helpful to eat food that is warming and moist.  If we pay attention, nature provides us with the very foods we need to stay balanced and healthy in any given harvest season. 

In the fall and winter, we may experience ailments such as allergies, dry skin, depression, arthritis, etc due to the changing climate and shrinking days.  Many of the foods found in the same seasons help alleviate these conditions.

APPLES: contain Quercetin, which helps alleviate fall allergies, asthma, sneezing and congestion.  Apples clear the mucus that may harden during the winter and contribute to digestive issues.  They also disperse heat that has accumulated in the body during the summer, which helps prepare us for the fall and winter.   Opt for sour over sweet… think green apples.

BRUSSELS SPROUTS: part of the cruciferous family (think broccoli and cauliflower).  They are good for the liver and full of protein.  Please be sure to cook them well, because they can be difficult to digest for some!

CINNAMON: in addition to being one of the best ways to keep your blood sugar steady, cinnamon makes a great arthritis remedy when mixed with honey.  Also, gives the palate the illusion of sweetness, which is very helpful when trying to reduce/illuminate sugar.

CRANBERRIES: one of the richest sources of antioxidants, and they will help your immune system fight off fall colds and viruses.   Perfect addition to smoothies!

PUMPKIN SEEDS: (a.k.a. Pepitas) were treasured by the Native Americans for their dietary and medicinal properties.  They improve mood and increase serotonin levels, so have some when you feel the winter blues creeping up.  They are also a great source of Omega-3.  Try soaking at least 8 hours for easier digestion.  High in magnesium, iron, and protein!

SQUASH: loaded with vitamins.  Leave the skin on varieties such as butternut and acorn when roasting for additional nutrients!

These are just a few examples of the abundant and delicious fall/winter harvest.  Take advantage of what nature has provided for us, and be healthier and happier for doing so!

All the best,

Abundelicious