Mocha Espresso Oatmeal

Mocha Espresso Oatmeal

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Ever try putting coffee in your oatmeal? I did! And it was delicious!

The recipe below is how I made it, but there are many variations. I used espresso, but you may alternatively use coffee or tea, replacing some or all of the water. A chai tea would be a great example of a tea to use.

I recommend using gluten-free oats. Oats by nature are gluten-free. However, since they are usually processed in a factory that processes wheat, barley, and rye, they tend to get cross-contaminated. Gluten-free oats are easy for your body to process. What that means for you is less bloating, easier digestion, more available nutrients, and more energy for your day!

You will notice I recommended all of the other ingredients as “raw.” Raw almonds, cacao, honey, strawberries, and coconut have not been processed by heat. Heat kills enzymes, and enzymes are what give us energy and help our body function optimally. They help us digest our food effectively and repair and renew our organs, tissue, skin, and other body parts. Once they are heated to a certain temperature (such as that of your boiling water), the enzymes die off and you don’t get to enjoy all of their delicious nutrients. This is why I encourage you add these ingredients AFTERWARDS. It is tempting to just throw them into your cooking pot with the oats. Instead, pour the oats into your serving bowl and stir them in after. It’s a simple distinction that makes a HUGE difference.

One more note: Caffeine can be a big stressor on your body first thing in the morning, especially when taken on an empty stomach. You are essentially hitting your body with a stimulant while it’s defenses are down and it’s still coming out of sleep mode. This jolt can cause you on a roller-coaster of anxiety for the rest of the day. I recommend all my clients drink water first thing when they wake up to begin peristalsis in the body and trigger digestion, and not drinking coffee on an empty stomach. The oats in this recipes will help slow down the absorption of the caffeine, giving you more more prolonged and stable energy for your day!

And did I mention you’ll probably have a GREAT poop that morning? 😉

Mocha Espresso Oatmeal

  • 1/2 cup gluten-free oats
  • 1 cup water
  • 1/2 shot of espresso
  • Almond milk to taste
  • Raw unsalted almonds, chopped
  • Raw shredded coconut
  • Strawberries
  • 1 tsp raw cacao
  • 1 tbs raw local honey

  1. Add 1/2 cup oats to 1 cup boiling water, and let cook for about 5 minutes, depending on the consistency you like.
  2. Stir in espresso, and turn off heat
  3. Add in almonds, coconut, honey, strawberries, and cacao and stir
  4. Add almond milk to the consistency you prefer!

Grilled Pineapple, Upland Cress, & Avocado Salad

Grilled Pineapple, Upland Cress, & Avocado Salad

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IIN (The Institute for Integrative Nutrition) just released their Spring Salad Guide! You can get your own copy of it here, and in the meantime, check out this Grilled Pineapple, Upland Cress, & Avocado Salad by Eileen Z. Fuentes. (www.thespeach.com)

If you have any questions about IIN feel free to shoot me a message at jennie@jenniefagen.com.

Ingredients

  • 1 bunch upland cress
  • 1 pineapple, peeled, cored – cut into 1 inch thick slices
  • 1-2 avocados
  • 1/4 tbs coconut palm sugar
  • 3 garlic cloves, finely chopped
  • 1/2 c extra-virgin olive oil
  • 2 tbs apple cider vinegar or fresh lime juice
  • 1/8 tsp ground cumin
  • 1/2 tsp pink Himalayan salt
  • 1/4 tsp black pepper


Instructions

  1. Rinse upland cress in a colander under cold running water to remove grit or sand. Discard any yellow leaves. Pat dry with a paper towel.
  2. Set stovetop grill or barbecue to medium high heat.
  3. Place the pineapple slices on a baking pan and sprinkle the coconut palm sugar evenly on top of them. Transfer pineapple to grill and heat for a total of 5-7 minutes on each side, until lightly golden brown.
  4. While pineapple is grilling, place the garlic, olive oil, vinegar or lime juice, cumin, salt, and pepper in a small bowl and whisk to combine. Taste for seasoning. Set aside.
  5. Cut the avocado(s) into 1-inch cubes.
  6. Place the upland cress in a medium bowl and toss with half the dressing, then arrange on a platter. Add the pineapple and avocado to the same bowl and toss with the rest of the dressing.
  7. Mound the pineapple slices and avocado pieces over the bed of upland cress.
  8. Garnish with slivers of red onion and serve immediately.




What to Eat on Passover?

What to Eat on Passover?

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Happy Passover!

… and to my goyim friends, we love you too!

So what’s the deal with Passover? Well the basic wrap is that when the Jews were fleeing Egypt, escaping slavery of the Pharaoh, they had to leave in haste. In fact, they left so hastily that they didn’t have time to let the bread rise! MAJOR travesty, or so it would seem. So much so that we commemorate this unleavened bread each year… I mean, the escape from slavery. Yes, that. Hellooooo matzah!

What is matzah? We call it unleavened bread, so it essentially looks like a cracker, but it’s basic ingredients are flour and water.

During Passover it’s customary for Jews to not eat any leavened products, or really anything that rises. Included on that list are foods made with wheat, barley, rye, spelt or oats. More conservative Jews have a longer list that may include products containing rice, millet, corn and legumes (like beans and lentils).


So that leaves the magical question:


What CAN we eat? ESPECIALLY if you’re GLUTEN-FREE like this girl, and matzah is off the list.


On a side note, the ingredients for matzah are the same ingredients on WikiHow’s 4 Ways to Make Glue. Yes, glue. Think about how well that adhesive is going to pass through your body… if it does.


So to answer the question of what CAN I eat, the answer is… LOTS. Passover is actually an OPPORTUNITY to allow yourself to eat a bit cleaner. Go to your local farmer’s market (or grocery store… or Fresh Direct), and pick up your favorite vegetables, fruits, nuts, seeds, beans, and go crazy. You can make some rockin’ soups, salads, stir fries, roasted roots, smoothies, juices, the list goes on…


But just so you have something concrete I’ve picked out some favorite recipes of mine to get your through the day. These all come from my 7-Day Cleanse & Reboot! (which, HINT will be launching again this JUNE), and are great if you’re keeping kosher for Passover or if you just want some healthy recipes that are actually DELICIOUS!


Here we go!


Green Machine Smoothie Madness

  • 1 cup coconut milk, rice milk, almond or hemp milk
  • 1 banana
  • 1 handful of kale
  • 3 Tablespoons hemp seeds or 1 scoop hemp protein


Combine all ingredients in blender; blend until smooth!

Sweet Potato Hash

  • 1 large sweet potato
  • 1 large beet
  • 2 turnips
  • 1 onion
  • 1 teaspoon rosemary, minced
  • 1 tablespoon garlic, minced
  • 1 tablespoon coconut oil


Preheat oven to 400. Chop vegetables into half-inch chunks. Coat with coconut oil.
Line a baking sheet with parchment paper and spread evenly. Sprinkle with salt,
pepper, and rosemary. After 25 minutes, add garlic, stir, and roast for an additional 10
minutes.

Falling in Love with Pear Salad

  • 1 bunch of well rinsed kale
  • 1/2 cup dried cranberries
  • 2 pears diced
  • 2 avocados cubed
  • Sea Salt to taste
  • 2 tablespoons olive oil
  • 1/2 cup pumpkin seeds
  • 1 lemon juiced


Chop the kale, pear and avocado into bite size pieces. Combine all other ingredients
together and toss enthusiastically. Add the cranberries and pumpkin seeds on top of
the salad and the juice of one lemon.

Roasted Root Veggie Salad

  • 1 pound root vegetables (beets, carrots, turnips, parsnips), diced
  • 1 tablespoon coconut oil
  • 3 tablespoons olive oil
  • 2 medium shallots
  • 1/2 tsp. chopped fresh rosemary
  • 3 cups arugula
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon Dijon mustard
  • Dash of sea salt and pepper to taste


Preheat oven to 450 degrees. Line baking sheet with parchment paper. In medium
bowl, toss diced vegetables and shallots with Tablespoon of coconut oil . tsp sea salt
to coat. Spread the veggies out in one layer on a baking sheet. Roast in oven until all
veggies are tender (about 20 minutes). Drizzle with one tablespoon of olive oil and
add fresh rosemary to the vegetables and toss to coat.

Combine remaining 2 tbs. of olive oil, vinegar, and mustard in a small bowl and whisk
with a fork until combined. Place arugula in a mixing bowl, pour dressing over greens
and toss to coat. Top with roasted vegetables.

BON APPETIT!

Got any questions? About Passover or anything nutrition related… I’m here to answer! Comment below or shoot me an email at jennie@jenniefagen.com.


How do you get enough Vegan Protein?

How do you get enough Vegan Protein?

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With vegan consciousness growing, everyone is all the rage about plant-based diets. While adopting a plant-based diet can be wildly beneficial for many, a lot are left hanging with that magical question: Where do I get my protein?

Protein is extremely important. It helps boost our metabolism, support our immune system, facilitate our body in receiving oxygen, and help us build strong hair, teeth, nails, tendons, and ligaments, among other things. I recommend combining protein and fiber at every meal, to keep you regular (excreting weighty toxins), to help maintain or lose weight, and keep you energized and full. But sometimes it can get tricky for some people, especially when trying to adopt a more plant-based diet, knowing how to get that protein.

For starters I’ll say, if you’re not currently vegan, know that this is a change that doesn’t have to happen over night. Even cutting down your meat intake from 3 meals a day to 1 or 2 meat-meals a day, could be greatly beneficial to your health. Also we can recognize that veganism isn’t necessarily right for everyone! Some people thrive off of meat, and there are cultures that have thrived into ripe old age on a meat-filled diet. I personally like to eat meat once or twice a week. Is this the way to go? For me right now, this is how I thrive. This doesn’t mean it is right for your body. The most important thing here is learning to listen to your body and understanding what makes you feel light and energized, and what (and how much) makes you tired or inflamed.

Another important factor to consider is the source of the meat. When we eat meat, we are essentially taking in whatever the animal is ingesting. So if that animal is being fed hormones, feces, bits of their deceased kin, antibiotics, and other lovely things, guess who else is eating it? You! Also, if an animal that was meant to eat grass is being fed corn, you’re likely to end up with some sick animals on your plate.

From Michael Pollan:

“The problem with this system, or one of the problems with this system, is that cows are not evolved to digest corn. It creates all sorts of problems for them. The rumen is designed for grass. And corn is just too rich, too starchy. So as soon as you introduce corn, the animal is liable to get sick.
You start giving them antibiotics, because as soon as you give them corn, you’ve disturbed their digestion, and they’re apt to get sick, so you then have to give them drugs. That’s how you get in this whole cycle of drugs and meat. Once they start eating the [corn], they’re more vulnerable. They’re stressed, so they’re more vulnerable to all the different diseases cows get. But specifically they get bloat, which is just a horrible thing to happen. They stop ruminating.
Not all cows get bloat. They’re prone to bloat. It’s a serious problem on feedlots. They also get acidosis, which is an acidifying of the rumen. … And when the animals get acid stomach, it’s a really bad case of heartburn, and they go off their feed. Eventually, if you give them too much corn too quickly, it ulcerates the rumen; bacteria escape from the rumen into the blood stream, and end up in the liver, creating liver abscesses.
What do we do about that? Another antibiotic. … Most cows on feedlots eating this rich diet of corn are prone to having their livers damaged. So to prevent that, or limit the incidence of liver disease, we have to give them another antibiotic.”


Well where the heck do we get meat then? Your local farmer’s market! This is usually the BEST place to get meat. You can get to know your farmer’s, ask them about the animals, see how they’re raised, ask them what they are (and aren’t fed), and decide to buy from there.

Back to vegan protein! Here are some GREAT sources of vegan protein:

  1. Quinoa: COMPLETE protein with all 9 essential amino acids. Most nutrient dense grain and gluten-free
  2. Hemp seeds: Hemp hearts are delicious to add to salads and Trader Joe’s has a great Hemp Protein Powder that I like to add to my smoothies
  3. Chia seeds: Contain protein AND fiber to keep you satiated and energized. Add them to your smoothies and watch them bulk up throughout the day
  4. Flax seeds: Fiber, protein, and omega-3 fatty acids. Hell yes.
  5. Nuts: Raw, unsalted is best. Try almonds, Brazil nuts, pecans, and walnuts!
  6. Greens!: Green peas, collards, kale, swiss chard to name a few
  7. Oatmeal: Can buy gluten-free for optimal digestion and absorption
  8. Beans: They’re not just good for your heart. 😉 Lentils, mung beans, and chick peas are some of my favorite, and some of the most gentle on your digestion.
  9. Seeds: Sunflower, Sesame, and Pumpkin are great choices. Best to buy raw and unsalted.


NaughtyNutrition 003: Where do I begin?

This past week I made a special guest appearance on Healing House Publishing‘s Naughty Nutrition series. This week one of our listeners has a question on how to get started with a plant-based diet. Take a look and let me know your thoughts below!

Is Yoga Right for You?

Is Yoga Right for You?

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Woman meditatingA small river named Duden flows by their place and supplies it with the necessary regelialia. It is a paradisematic country, in which roasted parts of sentences fly into your mouth.

Even the all-powerful Pointing has no control about the blind texts it is an almost unorthographic life One day however a small line of blind text by the name of Lorem Ipsum decided to leave for the far World of Grammar.

The Big Oxmox advised her not to do so, because there were thousands of bad Commas, wild Question Marks and devious Semikoli, but the Little Blind Text didn’t listen. She packed her seven versalia, put her initial into the belt and made herself on the way. When she reached the first hills of the Italic Mountains, she had a last view back on the skyline of her hometown Bookmarksgrove, the headline of Alphabet Village and the subline of her own road, the Line Lane. Pityful a rethoric question ran over her cheek, then[/text_output][text_output]

Frequently Asked Yoga Questions

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Can I hurt myself doing yoga?

What’s the difference between ashtanga and iyengar?

What’s the difference between bikram and hot yoga?

Do doshas really matter?

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