Weekly News & Insights

Homemade Granola

on April 13, 2017

INGREDIENTS:

1 cup raw almonds

1 cup raw cashews

1/4 cup raw shelled pumpkin seeds

1/4 cup raw shelled sunflower seeds

1 teaspoon pure vanilla extract

1/2 cup unsweetened coconut flakes

1/2 cup raw honey

1/4 cup ghee or coconut oil

1 cup raisins

1 teaspoon fine sea salt

DIRECTIONS:

Preheat the oven to 275 degrees.

Line a 9-by-13-inch baking sheet with parchment paper or a baking mat.

Place almonds, cashews, pumpkin seeds, sunflower seeds, and coconut flakes in a food processor or blender and pulse a few times to break into chunks.

In a medium-sized saucepan over medium-high heat, melt the honey, ghee, and vanilla extract. Stir to combine, then add the nut mixture and stir until completely coated.

Spread granola mixture evenly on the prepared baking sheet and cook for about 20-25 minutes, until lightly browned, stirring once or twice.

Remove the granola from the oven, add the raisins and sprinkle with salt.

Press down on top of the granola to create a flat surface. Store in an airtight container

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acassaraHomemade Granola

Chocolate Avocado Mousse

on March 8, 2017

INGREDIENTS:

2 large, ripe avocados
4 ounces chopped semi-sweet chocolate
3 tablespoons unsweetened cocoa powder 1/4 cup unsweetened almond milk
1 teaspoon pure vanilla extract
1/8 teaspoon kosher salt
Optional: 1-3 teaspoons light
agave nectar
For serving: fresh raspberries, sliced strawberries, whipped cream, chocolate shavings

 

Directions:
Place chopped chocolate in a microwave safe bowl. Microwave in 15 second bursts, stirring between each and watching carefully so that the chocolate does not burn. When it is mostly melted,
remove and stir until smooth.
Pit the avocados, then scoop them into a food processor. Add the melted chocolate, cocoa powder, milk, vanilla extract, and salt.
Blend until smooth and creamy. Add agave to sweeten if desired. Enjoy immediately or serve chilled with fresh fruit.

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acassaraChocolate Avocado Mousse

Black Bean Soup

on February 2, 2017

INGREDIENTS:

2 scoops UltraMeal Advanced Protein

1/4 cup Black Beans

Boiled 1 tbsp. Avocado

1 Roma Tomato

1 tbsp Red Onion

1 Clove Garlic

2 Springs Cilantro

1 tsp Ground Cumin

1/2 tsp. Chili Flakes

Sea Salt to Taste

1 cup Warm Water

 

DIRECTIONS:

Add all ingredients in a blender except avocado. Select “Pulse” on the blender to have a chunky consistency. Pour into a bowl. Garnish with Avocado.

onally, on low heat or until sauce has reduced and slightly

thickened. Remove the strips of lemon zest and serve the sauce warm over waffles.

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acassaraBlack Bean Soup

Butternut Squash

on December 8, 2016

INGREDIENTS:

1 Large Butternut Squash

2 Carrots

3 Stalks of Celery

1 Large Onion

5 Cloves of Garlic

6 sage Leaves

6 Sprigs of Thyme

1 Sprig of Rosemary

1/4 tsp. of Cayenne Red Pepper Powder Salt and Pepper to Taste

2 tbsp. Olive Oil

3 1/2 Cups Vegetable Stock

 

DIRECTIONS:

Preheat oven 350 F. Peel, pit and chop the butternut squash into 1 inch squares. Add to a large roasting pan. Chop the carrots, celery and onions in big chunks and add to the pan. Peel the garlic and add cloves whole. Add the herbs, red pepper powder, salt and pepper. Add olive oil and toss to coat. Roast for 1 hour (or up to 1 hour and 15 minutes, if the veggies are not yet soft). Once the vegetables and herbs are roasted, add to food processor with 1 cup of vegetable stock and puree. Remove the stems from the herbs before pureeing. Pour mixture into a large saucepan. Add the remaining vegetable stock and stir well. Simmer on low for 10 minutes

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acassaraButternut Squash

The Best Belgian Waffles Ever

on August 2, 2016

INGREDIENTS:

1/3 cup coconut milk

1 cup raw cashews

3 eggs

3 tablespoons melted coconut oil, plus extra for brushing

1 tablespoon maple syrup

3 tablespoons coconut flour

1 teaspoon baking powder

1 pinch of salt

FOR FRUIT SAUCE:

1 ½ cup frozen mixed berries

½ cup maple syrup

2-3 strips of lemon zest

DIRECTIONS:

1. Preheat your waffle maker.

2. Using a high-speed blender mix the cashews, eggs, milk, coconut oil, and maple syrup. Blend until creamy and

smooth, stopping to scrape sides with a spatula if needed. Add the coconut flour, baking powder, and salt and

blend until all the ingredients are combined. Batter should be really thick but still pourable, if necessary adjust

the consistency by adding coconut milk or coconut flour one tablespoon at the time.

3. Spread a little coconut oil on both sides of waffle maker and pour just enough batter to fill the bottom part, do

not overfill. Cook for 3 minute or until golden brown (cooking time depends on the heat of your waffle maker).

4. In the meantime, prepare the sauce. Combine the mixed berries, maple syrup, and lemon zest in a medium

saucepan. Cook for 10 minutes, stirring occasionally, on low heat or until sauce has reduced and slightly

thickened. Remove the strips of lemon zest and serve the sauce warm over waffles.

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acassaraThe Best Belgian Waffles Ever

Spaghetti Squash and Turkey Marinara

on August 2, 2016

INGREDIENTS:

2 medium Spaghetti Squash

2 Tbsp. olive oil, divided

Salt and pepper

1 onion

4 cloves of garlic, chopped

20 oz. 99% Lean ground Turkey (or 96% lean beef)

1 28oz can no salt added crushed tomato

1 tsp dried oregano

1 tsp fresh or dried basil

2 tsp. crushed red pepper (to taste for spiciness)

Garnish with freshly grated part skim mozzarella cheese (optional)

DIRECTIONS:

Preheat oven to 400. Slice Squash in half-length wise and scrap seeds out. Run ¼ tsp. of olive oil

into squash and season with salt and pepper. Place Squash face down in large baking dish and bake

for 40-60 minutes or until tender and it pulls apart.

Sautee onion and garlic in oil. Add turkey and season with salt and pepper. Once cooked through

add crushed tomato and remaining spices. Once it bubbles reduce heat and simmer 3-4 minutes.

Flip squash in over in baking dish skin side down. Evenly divide sauce between each half. Top with

cheese. Broil for 2 minutes until cheese is melted.

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acassaraSpaghetti Squash and Turkey Marinara

Vegan Chocolate Buttercream

on July 13, 2016

INGREDIENTS:
1 c mashed steamed cauliflower, packed

1 tbsp lemon juice

¼ c coconut oil, melted

½ c mashed avocado

¼ c maple syrup

¼ c coca or raw cacao, sifted

¼ tsp flakey sea salt

 

DIRECTIONS:
Blend cauliflower and lemon juice to an impossibly smooth purée

Add coconut oil and blend again until smooth and thick

Add avocado and syrup and blend again

Stir in cocoa and salt then blend one final time and refrigerate 1 hour or overnight

*Cauliflower: steam ahead of broken up florets for at least 25 minutes until very soft. Remove from pan so excess water evaporates while cauliflower cools. Mash what you need for recipe, reserve remainder for another use.

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acassaraVegan Chocolate Buttercream

Raw Beet and Sweet Potato Salad

on July 13, 2016

INGREDIENTS:
2 large sweet potatoes

1 bunch beets (3-4)

4 scallions

½ cup toasted pepitas (pumpkin seeds)

Garlic Lime Vinaigrette (or your favorite vinaigrette)

 

DIRECTIONS:

  1. Peel the sweet potatoes and beets. Then use a spiralizer to cut the veggies into long curly strips. Use a pair of kitchen shears to cut the pieces into manageable lengths.
  2. Mix the beet and sweet potato ribbons together in a large bowl. Then cut the scallion tops on an angle to make long rings. Sprinkle the salad with scallions and pepitas. Serve with your favorite vinaigrette.
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acassaraRaw Beet and Sweet Potato Salad

Bombay Chicken Quinoa Salad

on July 13, 2016

INGREDIENTS:
1 ½ teaspoons curry powder

1 teaspoon sea salt

½ teaspoon ground cumin

¼ teaspoon crushed red pepper

¼ teaspoon black pepper

Olive oil (for pan coating)

1lb boneless skinless chicken breast, tempeh, or beyond meat chicken strips

1 ½ cups cooked quinoa

1 mango, peeled, pitted, and diced

2 stalks celery, trimmed and slicked thin

½ cup currants or raisins

4 scallions, trimmed and sliced

¼ cup almonds, toasted and chopped

Dressing

2 tablespoons lemon juice

1 teaspoon maple syrup

½ teaspoon sea salt

½ teaspoon curry powder

1/8 teaspoon black pepper

3 tablespoons olive oil or chia gel.

 

DIRECTIONS:

  1. Heat a skillet or indoor grill to medium and coat with olive oil
  2. In a small bowl combine curry powder, sea salt, cumin, crushed red pepper and black pepper. Spray chicken, tempeh, or chicken strips with olive oil and rub with spice mixture. Cook for 5 minutes per side or until cooked through. (If you are using chicken the amount of time will depend on how thick it is.) Remove from heat and allow to cool. Chop into ½ inch pieces and place in a large bowl. Add quinoa, mango, celery, currants, scallions and almonds.
  3. Meanwhile, combine dressing ingredients in a glass jar or blender. Shake or process until smooth.
  4. Toss dressing with chicken mixture. Serve at room temperature or chilled.

www.ChicagoHealthandWellness.com

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acassaraBombay Chicken Quinoa Salad

Slow Cooker Beef Stew

on June 24, 2016

INGREDIENTS:

2 lb. boneless grass-fed chuck, cubed

1 tbsp extra-virgin olive oil

2 cubes beef broth

2 tbsp tomato paste

1 tbsp tapioca flour/or flour substitute of choice

3 organic carrots, chopped

1 large onion, chopped

1 cup mushrooms, chopped

2 cloves garlic, minced

2 celery stalks, chopped

1 cup frozen peas

1 tbsp paprika

1 tbsp garlic granules

1 bay leaf

1 tsp parsley

t tsp thyme

1 tsp Himalayan sea salt, more to taste

1 tsp ground pepper, more to taste

 

DIRECTIONS:

  1. In a skillet, heat oil and brown the meat for 5 minutes
  2. Chop all veggies and place into crock-pot with the meat
  3. Add in broth, tomato, paste, tapioca, and spices
  4. Mix well to combine
  5. Set on low heat for 8-10 hours
  6. After 7 hours, taste and adjust spices to your liking (i.e. add additional salt, cayenne, or red pepper flakes)
  7. Remove bay leaf and serve hot
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acassaraSlow Cooker Beef Stew