BLOG & RECIPES

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This dressing is so simple to make and it rocks! It is not a traditional caesar dressing by any means but you still get a creamy, garlicky dressing that you can feel so good about eating. It is perfect for people with food sensitivities because it is gluten free and dairy free. And, it doesn’t have the HUGE amount of calories found in most restaurant’s caesar dressings. My teen boys love this dressing!

Serves 4.

¼ cup raw cashews, soaked in water for 4-6 hours
½ lemon, juiced
1 teaspoon Dijon mustard
1-2 cloves garlic, minced
2 tablespoons coconut aminos or gluten free tamari  (both are soy sauce replacements – if using tamari, reduce to 1 tablespoon)
½ teaspoon sea salt
freshly ground black pepper, to taste (I like a lot!)
½ teaspoon garlic powder
1 tablespoon capers
¼ cup extra virgin olive oil
1-2 tablespoons water if needed for desired consistency

Drain cashews well and place them in a blender.

Add all other ingredients, except water,  to blender and blend until smooth. Add a little water, 1 tablespoon at a time if needed for desired consistency. If refrigerated overnight, dressing will thicken, just add a little water and whisk well to thin. Use within 3 days.

Notes: Just toss into a big bowl of crisp romaine lettuce and add some pumpkin seeds or nuts of your choice for crunch. Feel free to add croutons and/or parmesan cheese if you are not gluten/dairy free. Top with grilled chicken or shrimp if desired.

Coconut Aminos is my new favorite ingredient! (not the same as Liquid Aminos) You can find it in health food stores or online. You can use it anywhere you use soy sauce – it has a delicious mild sweet flavor and way less sodium!  Tamari and soy sauce both have significantly more sodium and a stronger flavor than coconut aminos so if you use them in this recipe,  you will probably want to leave out added salt and reduce the amount to 1 tablespoon. Taste before serving and add sea salt if necessary.

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Do you struggle with healthy snack (and dessert) ideas? Do you crave something sweet in the afternoon or after dinner? The perfect snack is healthy but also tasty and satisfying. I have the solution …. the Energy Ball!

These cute little balls are a fabulous way to enjoy something yummy while nourishing your body at the same time. Each of these recipes contain some healthy fat, fiber, a little sweetness from a natural source, and some good quality protein. This combination will give you an energy boost and keep you satisfied longer. They also each contain some kind of “superfood” seed. If you haven’t tried flax seeds, chia seeds, or hemp seeds yet, I encourage you to give them a try. They are full of omega 3’s, protein, fiber and antioxidants. They are so easy to find these days, even in most regular grocery stores. Any of the seeds are interchangeable in these recipes so feel free to try just one super seed for now.

Here are two of my favorites.

HEMP ENERGY PROTEIN BALLS (Makes 10-12 balls)     

1/4 cup hemp protein powder
1/4 cup hemp seeds
1/4 cup + 2 tablespoons sunbutter or almond butter
2 tablespoons coconut oil
1 teaspoon cinnamon
2 tablespoons raw cacao (or unsweetened cocoa powder)
1- 2 tablespoons local honey (amount depends on type of protein powder used – start with less and taste)
1/4 cup raw sunflower seeds (optional)
1/4 cup shredded unsweetened coconut (optional)

COMBINE THE INGREDIENTS. Combine all the ingredients in a large bowl. Stir until ingredients are combined and mixed well. Taste to check sweetness level. Add a little more sweetener if needed.
MAKE THE PROTEIN BALLS. Once ingredients are mixed well, roll into 10-12 small balls. Roll each ball in the shredded coconut if desired. Place on a wax paper lined dish and place in freezer for 10 minutes or refrigerator for 45 minutes to firm up. Store in an airtight container in refrigerator for 3-4 days or freezer for several months.

NOTES: You can use any kind of protein powder for these balls, but I highly recommend giving hemp protein powder a try. Nutiva is a great brand and the only ingredient is pure hemp protein. For other options, make sure you choose a high quality protein powder with no soy, no added sugar or artificial sweeteners, no artificial flavors and preferably a certified organic or Non GMO verified one. If you choose a sweetened one, make sure it is sweetened with pure stevia leaf.  Please do your research. There are many brands with unhealthy ingredients. And I suggest not using protein powder too often. It is still a processed food and getting your protein from real food is a better option most of the time. Plus most of us are getting way more protein than we need.

CHOCOLATE PECAN ENERGY BALLS (makes about 15 balls)

1 cup raw pecans
12 pitted dates (soak in water for about 10 minutes and then drain if dates are really firm)
1 tablespoons raw cacao powder (or unsweetened cocoa powder)
1 tablespoon chia seeds
1 tablespoon flax seeds
1 teaspoon vanilla extract
1 teaspoon cinnamon

COMBINE THE INGREDIENTS. Add everything to a food processor and pulse until well combined. Mixture will be crumbly but will stick together when rolled. Form into balls. Store in an airtight container in refrigerator for 3-4 days or freezer for several months.

Here are some of the health benefits of these easy little treats.

  • Antioxidants from raw cacao or cocoa powder
  • Omega-3s from hemp seeds, flax seeds, chia seeds
  • Anti-parasitic and anti-viral properties in shredded coconut
  • A metabolism boost from coconut oil
  • Anti-microbial properties plus a boost of antioxidants from cinnamon
  • Protein and fiber from hemp seeds, flax seeds, chia seeds
  • Extra boost of protein from high quality protein powder
  • Reduced seasonal allergies from local honey
  • Antioxidants from vanilla extract
  • Energy and endurance from chia seeds – excellent for athletes
  • Minerals like manganese, copper, magnesium and zinc  – from pecans
  • Vitamin E which offers cell protection – from pecans and sunflower seeds
  • Selenium which has been shown to help DNA repair in damaged cells – from pecans and sunflower seeds

WOW that is an impressive list. Every ingredients has an important health benefit. That is a far cry from most store bought snacks. They are usually full of ingredients that are actually detrimental to your health. Try whipping up one of these tasty treats to satisfy your taste buds AND provide a whopping nutritional punch!

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What a great start to 2015! I just wrapped up my 14 Day Winter Cleanse and I had such an amazing, dedicated group! I was constantly impressed with them. I think we all learned so much from each other. It was really fun to keep up with everyone’s successes and struggles in our private Facebook group. There are many different reasons to consider doing a cleanse. It helps you break free from your dependence on caffeine, alcohol & sugar. It helps you determine which foods (even foods that you think are healthy) that you may be sensitive to. Most people have no idea that it is probably something they are eating that is causing their achy joints, headaches, skin rashes, insomnia, brain fog, afternoon crashes and cranky moods. It is a great way to jump start your goal of cleaning up your diet permanently. A cleanse also supports organ detoxification for organs that are often overworked like your liver. Many people notice better sleep, more energy, less bloating, clearer thinking, etc.  Losing weight is not the goal but usually a nice side effect. My cleanse is not a juice fast or diet. There are no pills or powders. You eat delicious, REAL food that is satisfying and nourishing.

Here are some things that my cleansers had to say…

“This cleanse has been life changing. I can’t thank you enough for all your knowledge and helpful input in helping me get myself and my family on the right track to a healthier happier life.”

“I love, loved the cleanse! I want to keep going to lose more weight as this has been the only thing I’ve done that has made me lose weight and feel great at the same time.”

“Your kale recipe is delicious and the whole organic chicken in crockpot was melt in your mouth good.”

“Thank you so much for the wealth of information you have shared. I have been pleased (and frankly amazed!) with how easy you have made this program. I have really enjoyed these days of healthy choices. It has taken some intentionality and planning but not much hard work. I have found it very “doable” thanks to all of your great tips!”

“I had more energy, I was better rested, My IBS symptoms were all but gone and the most important and unexpected effect I was happier, always in a good mood which makes mothering a crazy 7 year old so much easier!”

“I felt really proud of myself today at the grocery store when I had a cart full of healthy items. It just makes you want to spread the word of good health!! Feeling good today!!”

I’m going to be leading another group cleanse starting on April 20. Stay tuned for more info! The program is also available anytime for those who are interested in doing it on their own and not with a group. Or, you can get your own group together and pick a start date. You can read more about it here. Email me with questions or for more information about how the program works. healthyliving@kristasigmon.com

I did some recipe testing during the 14 days to come up with more delicious options for my group and also for a family that I am helping to go gluten free. I came up with 2 really awesome recipes that use a combination of oat flour and almond flour. Even if you are not gluten free, these recipes are for you! They just use healthier flours that also happen to be gluten free. Most cookie and pancake recipes use refined, bleached white flour which has no benefit and can spike blood sugar levels just like regular sugar does. Almond flour and oat flour have fiber, protein and nutrients. These banana pancakes are so good and are cleanse friendly. Yes, you can eat some incredible foods on my cleanse. The chocolate chip cookies are not quite cleanse friendly but the healthiest version of a chocolate chip cookie ever and so darn good! They were a huge hit with my kids!

Hope you enjoy them both. Is 2015 going to be the year that you truly change the way you eat and feel?

Cheers!
~Krista

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