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  • Beet Poke

    I discovered this dish while on vacation in Hawaii and I could not wait to get home and recreate it. Not only is it delicious and loaded with goodies but it features two of my favorite nutritional superstars: beets and sea vegetables. Poke is a traditional Hawaiian dish usually made with raw tuna, usually ahi, which contains some of the highest mercury content of any fish consumed (www.nrdc.org/mercury). Bigeye and ahi tuna populations are also perilously low in numbers and often caught using environmentally destructive practices. Switching out the tuna for beets here is a huge upgrade for both your health and the planet. One of our favorite things about this delicious recipe is that you can serve your Beet Poke as a simple appetizer with a side of rice crackers or you can easily be featured it as a main course in a beautiful Poke Bowl (directions below). Sea Vegetables are an ingredient often overlooked or left out of a Standard American Diet. Not only are they rich in both macro and micronutrients, they are also a great source of mucilaginous fiber that can help remove toxins and heavy metals. They are probably most appreciated, however, for their iodine content, which can support thyroid function and help boost metabolism. Not only that, sea vegetables such as nori, dulse, kelp, wakame, etc., also contain the highest digestible source of all minerals (including iron and calcium), as well as energy-boosting B-vitamins and immune-boosting vitamin C. Finding ways to incorporate sea vegetables into your diet can make a big difference in how you feel! Beets are not only delicious but are also considered nutritional superstars. As a runner, I appreciate the benefits of beets to heart health, as they are rich in folate, as well as nitrates, which have been shown to increase oxygen use and improve cardiovascular performance, as well as brain function. Beets have been shown to reduce inflammation and joint pain, and thanks to a great dose of fiber, help support digestive health. If that isn't enough, beets are also believed to contain anti-cancer properties. Extremely versatile too, beets can be used in everything from savory salads, burgers, and soups to simple smoothies and sweet desserts. What's not to LOVE??? This is a simple dish that comes together quickly and with only a handful of ingredients. All you need to make basic beet poke is: beets coconut aminos sesame oil rice vinegar fresh ginger green onions lime orange kelp granules red pepper flakes, optional for heat To make a Beet Poke Bowl, add any or all of the following: avocado green onions roasted peanuts sesame seeds, white and/or black nori sheet daikon radish cilantro sunflower sprouts (or sub sprouts of choice) roasted peanuts (or sub sunflower seeds) rice ramen, rice noodles, forbidden rice, brown rice, spiralized vegetables for serving Beet Poke Bowl Serves 2 (main course) - 4 (appetizer) Prep time: 20-30 minutes (not including roast time) Ingredients: 1 cup steamed beets, peeled and diced into ½ inch cubes (~ 1 large beet)* ½ avocado, diced 2 green onions, trimmed and sliced on a diagonal, white parts only ½ tsp white and/or black sesame seeds Dried nori, julienned, optional for garnish Grated daikon radish, optional for garnish Sunflower sprouts, or sprouts of choice, optional for garnish Cooked rice ramen or rice noodles, forbidden rice, brown rice, lightly steamed spiralized vegetables, for serving For the marinade: 1 TB coconut aminos ½ tsp sesame oil 1 TB organic rice vinegar 1 tsp fresh grated ginger 1 TB sliced green onions (white parts only), or sub finely diced sweet Maui onions ¼ tsp grated lime zest plus 1 tsp fresh lime juice 1 tsp fresh orange juice, or more for added sweetness 1 tsp kelp granules ¼ tsp red pepper flakes, optional for heat Directions: Pre heat oven to 375 degrees Fahrenheit. Prepare the beets by washing and trimming ends. Do not peel. Prick with fork and wrap in foil. When the oven is ready, place in oven and roast for 30-50 minutes (cook time depends on size of your beets, smaller ones will take closer to 30 minutes, while larger ones can take up to 1 hour). Beets are ready when they start to smell sweet and are tender when pierced with a fork. Be careful not to burn yourself when testing for doneness. This step can be done ahead of time - simply cool roasted beets and store in the refrigerator in an air-tight container up to 3 days. While the beets are roasting, prepare your marinade by adding all ingredients to a bowl and mix until combined. Set aside. Once the beets are ready, cool just enough to handle. Peel the beets and dice to ½ inch cubes. Add to bowl and toss with marinade. Allow the poke to sit in the marinade for at least 15 minutes while you gather your poke bowl ingredients, (choice of noodles or rice, green onion, avocado, sesame seeds, sliced nori, peanuts, kelp granules, sprouts, cilantro and/or radish). Leftovers will keep for a day or two but we recommended enjoying your poke the same day. *for this recipe, we highly recommend fresh roasted beets for the best flavor and texture. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #beetrootpoke #beetpoke #beetpokebowl #healthinabowl #beetpokerecipe #seavegetables #nutritarian #foodthatfuels #bowlgoals

  • Raw Chocolate Pumpkin Pie

    Breaking with tradition, we've upgraded the classic Pumpkin Pie with antioxidant-rich raw cacao and a nutrient-dense crust that is so easy and requires no baking! Enjoy leftovers in the morning to fuel your day. One of the most confusing ingredients out there is...drum roll please...sugar! I get asked so often about which form of sugar is safest to consume. Keep in mind that all sugars should be consumed in moderation but are obviously necessary when making a sweet dessert. In short, I prefer sweeteners that come in whole food form such as dates, for example. Nutrient-rich dates also provide dietary fiber that help slow the uptake of sugar in the blood and help reduce blood sugar spikes. Dates work well in a pie crust, like we've used here but they don't always work when you're trying to achieve a smooth texture in a pie filling. We could have tried some of our other favorite sweeteners, such as unsulfured blackstrap molasses (rich in iron), real maple syrup (mineral rich), yakon syrup (prebiotic rich), lucuma (anti-inflammatory), or honey (unless you're vegan) but we needed a non-liquid option to achieve desired consistency. So in this case, we opted for a good quality unrefined, organic coconut sugar, which is made from the nectar of the coconut blossom, is considered lower glycemic (albeit high in sucrose) and boasts a healthy potassium content as well as amino acids and other naturally occurring nutrients. Coconut Sugar can be used as a 1:1 replacement for refined cane sugar and worked perfectly in this recipe. Cacao (cacao Theobroma) is native to South America but grown in equatorial regions mostly within 21 degrees of the equator, making Hawaii the only state in the US to grow cacao. Cacao beans come from the pulp of the fruit and are one of nature’s most potent antioxidant foods. Cacao nibs are the least processed end product of the cacao bean pod. Cacao contains hundreds of beneficial chemicals, including: · Phenylethylamine (PEA), the “love” chemical, · Ananamide, the “bliss” chemical, · Tryptophan, an essential amino acid, · Seratonin, a natural anti-depressant, · Endorphins, a natural pain reliever that can also be produced with exercise, · Theobromine, a relative of caffeine, · Fiber, · Omega-6 fatty acids, and · Magnesium...just to name a few. Research has shown that cacao helps neutralize free radicals, can reduce effects of aging, improve cardiovascular health and circulation, lower blood pressure, balance brain chemistry, relieve symptoms of PMS, and promotes a sense of happiness and well-being. Keep in mind that these benefits can be negated with added refined sugars, flavors, oils, etc. And because of the theobromine content, it’s generally recommended to keep cacao consumption to 1 TB per day. Hawaiian Alaea red salt (aka red clay sea salt) gets its color from iron oxide-rich volcanic red clay. Loaded with minerals, and with a soft hint of brine, it pairs well with rich flavors. We thought it worked nicely here but you could easily substitute with a fine sea salt or Himalayan pink salt. Pure vanilla extract is rich in antioxidants, and is appreciated for calming anxiety and promoting sleep. This delicious ingredient also boasts antibacterial and anti- inflammatory properties and may also support brain health. Vanilla is a labor intensive crop, as each vanilla orchid plant must be hand pollinated, which makes this a more expensive ingredient. You can save a little money if you take a little time to make your own extract by simply adding 4 split vanilla beans to a 4 ounce jar of alcohol of choice (rum, bourbon, tequila all work), store in a dark place and shake often. Your extract will be ready in 3-4 months! Note: vanilla extract sometimes gets confused with less expensive vanilla flavor, which is NOT the same and considered a non-nutrient and possibly even toxic. So let's get started with what you'll need to make your pie. All of these ingredients should be widely available and may already be in your pantry: - organic rolled oats - raw pecans - raw walnuts - raw cacao - cacao nibs - Medjool dates - coconut oil - pure vanilla extract - salt - pureed pumpkin (or butternut squash) - ground flax meal - coconut cream - coconut sugar - pumpkin pie spice (or ground ginger, cinnamon and nutmeg) Raw Chocolate Pumpkin Pie Ingredients: Crust · 1/2 cup raw pecans · 1/2 cup raw walnuts · 1 cup organic rolled oats (preferably sprouted) · 3 TB cacao nibs · ½ tsp sea salt (or Hawaiian red salt) · 1 TB pure vanilla extract (preferably good quality like La’ie Vanilla Co.) · 3 Medjool dates, washed, pitted and soaked for 15 min. · 1 TB coconut oil (or sub cacao butter), melted Filling · 1 ½ cups pureed pumpkin, fresh or canned (sub butternut squash) · ½ cup raw cacao powder · 1 TB pure vanilla extract · 3 flax eggs · ¼ cup coconut cream* · ¾ cup coconut sugar (sub monkfruit sweetener) · 1 ½ tsp pumpkin pie spice (sub ½ tsp ground ginger, ½ tsp cinnamon, ¼ tsp ground nutmeg) · ½ tsp sea salt (or Hawaiian red salt) · 1 TB golden rum or bourbon (use good quality), optional Optional toppings (shown): shredded coconut, chocolate granola (by Lonohana Chocolate), chopped dried orange slices. Directions: 1) Make the crust by adding all the dry crust ingredients (pecans, walnuts, oats, cacao nibs, salt) to a food processor and process until you reach a fine texture. Be careful not to over process or your crust may get mushy. 2) Add vanilla extract, dates, and coconut oil (at room temp or soft) and process until combined. 3) Press the mixture into a 9.5” round glass pie pan. Using clean fingers, press the mixture until smooth and even, going up as high as possible around the sides. Refrigerate while you prepare your filling. 4) To make the filling, start by making the flax eggs by combining 3 TB ground flax meal with 7 TB water and set aside for at least 10 minutes. 5) Clean the food processor by wiping clean with a towel or by washing and drying thoroughly. 6) Add all the filling ingredients to the food processor and process until smooth. Pour mixture over crust and return to refrigerator for a minimum of 2 hours or overnight. Serve with optional toppings and consume within 3-5 days. *for coconut cream, refrigerate a full-fat can of coconut milk overnight and use the solids that collect on the top of the can. Save the rest for using in smoothies and stews. Alternatively, you can purchase a can of coconut cream and shake well before using. The less liquid you use the firmer your pie will be. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #lonohanachocolate #laievanillafarm #alohaspicecompany #rawchocolatepumpkinpie #vegantreats #holidaydesserts #easyhealthy #nobakedessert #healthyhappyfood

  • Chocolate-Goji Granola

    A rainy Sunday is the perfect day to meal prep for the week. Today we are making one of our favorite breakfast recipes, Chocolate - Goji Granola. It comes together quickly, with less than 10 ingredients, and makes your whole house smell so yummy! We store it in a glass jar (like the one above) and serve it with any homemade plant milk, including our sweet walnut milk, and top with some slices of bananas All you need is: - organic rolled oats - mixed nuts of choice (walnuts, pecans, cashews, etc.) - seeds of choice (pumpkin, sunflower, etc.) - coconut flakes - cacao nibs - cinnamon (optional) - coconut oil - pure maple syrup - sea salt To make the most of this recipe, use clean ingredients, starting with the oats. We recommend using organic oats because common brands (including Quaker) oats have been found to contain some of the highest amounts of glyphosate (pesticide used in Round Up) among the many foods tested by www.responsibletechnology.org. This and other fertilizers are known carcinogens and also believed to lead to other health problems, including digestive dysfunction. The brand recommended here tested with 0 glyphosate, https://www.responsibletechnology.org/irt-glyphosate-database/ according to ewg.org Ceylon cinnamon is preferable to Cassia or other varieties because it contains lower amounts of coumarin, which can be toxic for the liver if consumed regularly. To melt coconut oil, I simply measure it into an oven-proof dish and place in the oven while it heats. keep an eye on it and take it out when it melts - it doesn't take long! Make sure the maple syrup is not cold and preferably warm or at least at room temperature. If it's too cold, it will cause the coconut oil to harden when you mix the two! This really is so easy and makes a lot of healthy meals and snacks for the week...we hope you'll give it a try! Chocolate - Goji Granola makes ~ 4 cups Prep time: 40 minutes, including bake time Ingredients: • 3 cups 365 organic old-fashioned rolled oats • 3/4 cup mixed raw nuts of choice (walnuts, pecans, almonds, cashews), chopped • ¼ cup raw seeds of choice (pumpkin, sunflower, etc.) • ½ cup coconut flakes • ¼ cup raw cacao nibs • 1 tsp sea salt • 1 ½ tsp Ceylon cinnamon, optional • ½ cup maple syrup, brought to room temperature • 2 TB coconut oil, warmed slightly to melt • ¼ cup goji berries, optional Directions: 1) Preheat oven to 300 degrees F. 2) Combine oats, nuts, seeds, coconut, and cinnamon well in a large bowl. 3) Mix together maple syrup and coconut oil and pour over mixture. 4) Stir with a large spoon until the granola mixture is well coated and wet. 5) Spread evenly on a large baking sheet lined with parchment paper. 6) Bake for 20 minutes. Turn tray and bake another 5-10 minutes. Do not stir while baking (this will help create more “chunks”). 7) Remove from oven and allow to cool completely. Scrape out of pan with a spatula (this will help preserve large chunks). 8) Carefully stir in dried goji berries. Do not bake dried fruit as it will likely burn! 9) Enjoy immediately or store in an airtight container for up to one week. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #homemadegranola #organicoats #weekendmealprep #healthybreakfast #healthysnack #gojiberries #chocolategojigranola #findwhatfuelsyou

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    Find what moves you forward... ​ Learn more Meet Leslie A certified Holistic Health and Nutrition Coach (HHC) and founder of Feeding Your Goals, I love sharing healthy recipes and lifestyle tips designed to help you feel better and live a more vibrant and energetic life. Our guided detoxes are delicious and sustainable, get real results with whole food ingredients, all without deprivation! leslie@feedingyourgoals.com about Leslie Sign up and receive Leslie's 3 Easy Tips to Start Feeling Better TODAY! Subscribe Now Here's what people are saying.... "Leslie's 5-Day detox exceeded my expectations. I drank more water than I have in a 5-day period, lost 6 pounds, and learned that I may possibly enjoy cooking sometimes, which came as a complete shock to me and my husband!" - Jen, Sacramento, CA "Before Leslie's detox, I was low carb/sugar but very undisciplined. This was the perfect kick in the pants I needed! But really not a kick 'cause I enjoyed it and it made me feel great! I have also saved money on grocery bills and with no strenuous exercise -mostly short walks - I lost 6.5 pounds in just 5 days!" - Bob, San Francisco, CA "Leslie was my inspiration while I was doing an intensive cleanse. She was ready to answer any questions and gave daily encouragement. As an added perk, she provided delicious recipes that I still use today." - Sheryl, San Anselmo, CA "Leslie changed my life. With healthier eating habits, I now eat more vegetables, higher quality meats, healthier everything." I cook now more than ever, and when I have a guilty pleasure, I know how to appreciate it." - Ron, San Francisco, CA

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