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Looking to lower your carbon footprint? Try adding more plant-based protein! The meat industry is one of the biggest producers of greenhouse gas and it takes thousands of gallons of water just to produce a single pound of beef...and that's just the beginning. Hummus has a ton of protein and fiber (something sorely lacking in animal protein) and the added health benefits of black garlic are truly impressive. White garlic is widely appreciated for its long list of health benefits, ranging from immune boosting to reducing inflammation to improving athletic performance. So what's the story with Black Garlic??? With more than DOUBLE the antioxidant power of white garlic, it's more effective at fighting free-radicals, lowering blood sugar and also easier to digest. It's made by cooking white garlic at 140 degrees for 2 weeks, creating a molasses-like color and a delicious, umami flavor. I found some at a local farmer's market but I have also seen it at Whole Foods ($5 for 2 heads). You can even try to make it yourself...here's an instructional you tube https://www.youtube.com/watch?v=L0Lwqp7Rkhw by @CookingWithMamaMui. Oh, I wish every day was Earth Day. Black Garlic White Bean Dip (makes about 2 cups) Ingredients 6-9 cloves black garlic 1 Tbsp tahini 1 can white (cannellini) beans 1 Tbsp fresh dill, plus more for garnish 1 Tbsp freshly squeezed lemon juice 1 tsp olive oil 3-4 ice cubes Directions 1) Put all ingredients except ice cubes in a food processor. Blend until almost smooth, scraping down the sides if necessary. Add ice cubes when close to desired consistency. Adjust flavor– add more garlic, dill or lemon if necessary. Add more ice cubes or a touch more oil if needed for texture and consistency. 2) Serve with pickled vegetables and some homemade pita or your favorite gluten free crackers (I like Mary’s Gone Crackers).

Woke up this morning, realized we were out of nut milk, and said to myself, "no problem, I got this!..." in just 5 minutes I whipped up a fresh batch of homemade hemp milk. With so much time to spare, I played around and made some flavored hemp milks and...voila! Here you are with a four pack of delicious, incredibly nutritious hemp milk. Say goodbye Nesquick and hello Hempquick (hey, I should brand that!):) Homemade Hemp Seed Milk (5 minutes, makes ~1 quart) Hemp seeds are an excellent source of Omega-3 and Omega-6 fatty acids, and contain all 10(!?) essential amino acids, making them a nearly “perfect” source of protein. Also loaded with vitamins and minerals including (tons of) iron, magnesium, zinc, as well as vitamin B12 (something vegetarians and vegans are often lacking), this make an excellent, easy and affordable alternative to dairy. They even contain a little chlorophyll, how cool is that? Hemp seeds grind up to a smooth milk without straining, and if you desire a little flavor, color or just some extra nutrient punch, here are some excellent superfood flavor ideas. For a creamier result, I recommend soaking the seeds for up to an hour in filtered water. That is, if you have the time...;) Ingredients 1/2 cup hemp hearts (shelled hemp seeds) 3 cups filtered water Dash of vanilla extract Dash of salt Directions Put all ingredients in a high speed blender and blend until smooth. Serve milk chilled or warm. Add flavorings if desired...note: If you decide to add raw honey as a sweetener just do not heat the milk as it will diminish the nutrients. Flavor options: Chocolate: mix with 1 Tbsp raw cacao powder, touch of cinnamon, dash of cayenne, dash of vanilla, sweetener of choice (I used a little fair trade Agave Nectar). Wheatgrass: mix with 1 tsp wheatgrass powder (I like Navitas brand) and a touch of fair trade Agave Nectar. Beetroot: mix with 1 Tbsp beetroot powder (can sub blending with 1/4 roasted beet). Add sweetener if desired.

(serves 8-10) Forget the urge to grab local takeout that’s loaded with added sugar, trans fats and MSG (just to name a few). Home cooking is so important for a healthy diet primarily because it gives you the power to use only fresh, seasonal, mostly organic ingredients. This recipe is so dang delicious AND super simple (don't let the ingredient list fool you!). Call it "Curry in a Hurry," because it takes less than 20 minutes to cook once the veggies are prepped (can be done the day ahead) or your "Kitchen Sink Curry," because it is so versatile, allowing you to use whatever you have on hand and tailor it to the season. Curries are even better made in advance to allow all the delicious flavors to come together. This one is a must for any regular rotation – plant-powered and nutrient dense with satiating healthy MCT fat to keep you feeling full and fueled…A delicious, nutritious win-win that screams...just go for it! Ingredients 2 Tbsp coconut oil 1 large yellow onion, diced ½ jalapeno, seeds removed and minced 7 Tbsp curry powder (use good quality, smell to check if possible) 1 Tbsp fresh ginger, grated 1 tsp turmeric pinch of cayenne 2 cans coconut milk 2-3 cups filtered water pinch sea salt 2 cups sweet potatoes, scrubbed and cut into 1/2" cubes 1 small bunch French green beans, trimmed 1 small head cauliflower, cut into florets 1 small head broccoli, cut into florets 1 bunch spinach 1 tsp tamarind paste, optional optional garnishes: grated coconut, black sesame seeds, chopped fresh cilantro, seaweed gomaiso (available at Whole Foods or local Asian markets). Directions 1) In a large casserole, melt coconut oil. Add onion and jalapeno and saute until soft, about 2 minutes. 2) Add curry, ginger, turmeric, cayenne and cook until fragrant, about 1 minute. 3) Add coconut milk and enough water to reach desired consistency (you can add more later as well). 4) Add vegetables, starting with items that will take longer to cook (i.e. sweet potato, green beans, cauliflower, broccoli, then finally spinach). Stir after each addition. 5) Cover and cook over medium-low heat for 8-10 minutes, or until vegetables are cooked through but not too soft. You will want to leave some cook time if you reheat. 6) Stir in tamarind paste and serve warm in bowls over Lime-Scented Rice (recipe below) if desired with optional garnishes and enjoy! Lime-Scented Rice (serves 8-10 as a side) Ingredients 2 cups jasmine rice, soaked for 20 min, rinsed several times until water runs clear 2 1/2 cups filtered water 1 cup coconut milk 1 tsp Maine Coast Organic Kelp Granules (or sub sea salt) 3 Makrut lime leaves, gently pounded to release flavor Directions 1) Combine all ingredients except rice in a heavy, 4-quart pot and bring to a boil. 2) Add the rice and return to a boil. 3) Reduce heat to a simmer, cover and cook for 15 minutes. 4) Remove from heat and let sit covered for another 10-15 minutes. 5) Fluff rice with fork and serve with your curry.

This is my take on the “Can’t Beet Me Smoothie” from Shalane Flannagan and Elyse Kopecky’s best-selling cookbook, Run Fast East Slow. This cookbook is one of my all-time favorites and I recommend it to people, especially runners! The original recipe is so delicious as is, I've just taken it a step further and added some superfood kick by replacing the frozen banana with frozen cauliflower, and adding mejool dates, wheatgrass, maca and hemp seed as desired. Loaded with vitamin C, steamed cauliflower has also been shown to help regulate cholesterol. And the numerous health benefits of beets is almost too long to list! Beets are particularly popular with athletes because they can increase blood oxygen levels and help performance…yes! Also rich in essential vitamins and minerals, beets help reduce inflammation, support the heart, and protect digestive, brain and eye health. Top it off with some wheatgrass, maca and a garnish of hemp seeds...you may not even crave your morning coffee! Try this smoothie a couple days before your next workout and see how it goes. Makes enough for 2-3 servings. Ingredients 1 cooked beet* 1 cup frozen blueberries 1 handful steamed fresh or frozen cauliflower 1 cup nut milk of choice (I used sweet walnut milk) 1 cup coconut water (or 2 cups coconut ice) 2 medjool dates (or to taste) 1 Tbsp almond butter 1 1-inch knob fresh ginger, peeled 1 tsp wheatgrass powder, if desired (I use Navitas brand) 2 tsp maca powder, if desired 1/2 tsp hemp seeds, for garnish Put all ingredients in a high-speed blender or Vitamix and combine until smooth. Store any leftovers in fridge for up to 3 days. * I prefer the added sweetness of roasted beets. To roast: trim and scrub beets, poke with a fork, wrap in foil and bake in a 350 degree oven for about 1 hour (will depend on size of beets) until you can pierce with a fork. Store unused beets in fridge or freezer.

I've spent the early part of 2018 playing with my new best friend, the Instapot. Looking for inspiration, I turned to a recipe from The Healing Slow Cooker, by Jennifer Iserloh. This is my take on her fabulous recipe. There is so much right about this bowl - healthy sources of protein and fat, and...MUSHROOMS! Let's just say mushrooms have it going on! Loaded with essential Vitamin D (particularly useful in winter), they are also considered medicinal, benefitting your brain, your heart all while fighting tumor growth. Say no more! Give this a try and enjoy your slow cooker! If you don't yet have one, you can easily cook this on the stove as well with equally fabulous results. Creamy Mushroom Super-Soup Serves 2 as a main course, 4 as an appetizer Ingredients 1 lb shitake mushrooms, woody stems removed and coarsely chopped ½ yellow onion, chopped ½ Tbsp coconut oil ½ tsp dried oregano ½ tsp dried thyme ¼ tsp garlic powder ½ tsp sea salt 1 tsp Om’s brand Lion’s Mane mushroom powder (optional) 1 tsp Om’s brand Cordyceps mushroom powder (optional) 2 cups bone broth (I used Kettle & Fire 100% grass-fed), or sub filtered water ½ 14-ounce can full fat coconut milk Directions 1) Place mushrooms, onion, oil, oregano, thyme, garlic and salt in the slow cooker and toss well. Cover and cook on low setting for 1 hour. 2) Add broth, coconut milk and mushroom powders, (if using) to the slow cooker and mix well. Replace cover and cook on slow setting for another 1 ½ hours. 3) When done and cool enough, put all ingredients in a blender and mix until smooth. You can also use an immersion blender. Spoon into bowls, give thanks to your friend and a toast to good health!

If you don't have (raw) cacao powder in your pantry - and you love chocolate! - you need to. This recipe combines the most powerful superfood on the planet with a classic American breakfast entree...the pancake. Rich in antioxidants, Cacao also contains many amino acids and phytochemicals that increase blood flow, elevate mood and reduce pain. No better way to start your day, I say. After all, it's chocolate season! Chocolate Banana Pancakes (serves 4-6) Ingredients 3/4 cup gluten free flour blend (like Trader Joe's brand) 1/4 cup cacao powder 1/2 tsp baking soda 2 tsp baking powder 1 Tbsp flax meal pinch sea salt 1/2 cup mashed banana (about 1 banana) 1 cup almond milk 1 tsp vanilla 1 Tbsp maple syrup 2 Tbsp coconut oil, plus extra for the griddle 1/4 cup chopped goldenberries, plus more for garnish 1/2 cup sliced banana, for garnish 1 tsp cacao nibs, for garnish Maple syrup, for serving Directions In a large bowl, mix together dry ingredients (flour, cacao, baking soda, baking powder, flax, and salt). In a blender, combine mashed banana, almond milk, vanilla, maple syrup, 2 Tbsp melted coconut oil. Pour wet ingredients into dry ingredients and combine with a fork just until blended (do not overmix). Fold in goldenberries. Warm a skillet and brush lightly with coconut oil. Drop 1/4 cup of batter for each pancake. Allow to bubble and brown very slightly at edges. Flip and cook until golden brown on other side. Keep in a warm oven until ready to serve. Serve with maple syrup, top with banana slices, and sprinkle with cacao nibs, and extra goldenberries.

I never liked cow's milk, not ever, for many reasons. And making nut milk has intimidated me until I finally conquered it! And oh, I love how this has saved me time at the grocery store. Walnuts are really rich in nutritional benefits, including anti-inflammatory omega-3 essential fatty-acids, as well as a range of antioxidants. Super easy to make and no bags required. Just a blender and a fine-mesh strainer...and you're set! Takes no time at all. You can use this in almost any recipe that requires milk. Delicious on it's own, especially right after it's freshly made. Wholesome sweetness yum! Sweet Walnut Milk Ingredients 1 cup raw walnuts, soaked 5-7 hours 3 cups filtered water pinch sea salt 1/4 tsp vanilla 1-2 Medjool dates, pitted (soaked if using dried) Directions 1) Drain and rinse walnuts. Using a high speed blender, mix walnuts, water, salt, vanilla and dates until smooth and liquid. 2) Pour liquid through a fine mesh strainer. 3) Store in fridge and enjoy for up to 5 days. Makes about 1 quart.

Orange Fabulous Smoothie This could be my favorite smoothie of all time. It reminds me of those Orange Julius drinks (made with sherbert) my mother used to love. If you don’t have Camu powder in your pantry, you should, especially now that cold and flu season is here! Drink this and you will be a cold and flu fighter!!! I also love that the hemp seeds in here give an added punch of a “perfect” protein (meaning an ideal balance of Omega 3 – Omega 6). To make coconut ice, simply fill an ice cube tray with coconut water – a handy little smoothie trick. All this fabulousness with no added sweetener! Ingredients 2 Tbsp raw cashew butter (or sub with 2 Tbsp raw cashews soaked for 15 min) 1-2 Medjool dates, pitted (if using dried, soak for 15 min) 2 Tbsp hemp seeds, a little reserved for garnish 1 Tbsp goji berries, soaked if possible 1/2 tsp camu powder 1 tsp orange zest 1 cup freshly squeezed orange juice, about 2-4 oranges (can sub with 6-8 mandarins) 1 cup coconut ice, or 1/2 cup coconut water Directions Blend ingredients until smooth. Store leftovers in fridge for the next day. Serves 2

Recipes just don't get any easier than this. Less than 10 minutes, refrigerate overnight and BOOM! ready to start another busy day perfectly fueled with healthy plant-based protein, fat and carbs. Adding Chia seeds give it an extra punch of Omega-3 fatty acids (healthy fat), as well as iron, calcium, magnesium and fiber. Even if you're not an oatmeal fan (like me), give this a try and see how your day goes. Your body will thank you! Cinnamon-Orange Overnight Oats (serves 2-3) Ingredients ½ cup freshly squeezed orange juice 1 cup rolled oats ½ cup almond milk ½ cup coconut water 1 Tbsp chia seeds 1 tsp cinnamon 1 tsp vanilla (optional) 1 Tbsp chopped pecans, as garnish Zest of one orange, as garnish Directions 1) Combine all items except garnished in a large mason jar (or container with a lid). Stir to combine and refrigerate overnight. In the morning, you can eat as is, bring to room temp, or heat in a saucepan on stove. Add more liquid if necessary. 2) Spoon into bowls and top with chopped pecans and grated orange zest. Enjoy!