Hemp Seed Kale Chips

My 93 year-old grandfather eating his first kale chip and loving it.
Corona Beer in koozy, not Phase 1 compliant. ;)

Are you in Phase 1 and looking for family weekend crowd pleaser? These will do the trick. There are tons of kale chip variations floating around the web but this one is a favorite for us because it uses Hemp Seed Butter - makes the chips especially satiating. But you can easily make them with Kale, olive oil, salt and a sprinkling of hemp seeds if you like. The trick is to be sure the kale is washed and thoroughly dried before putting in the oven and cook till they're browning on the edges for max crunch factor. 

*Update: Both Greenling and Whole Foods now offer pre-washed and chopped kale making this recipe even more of a snap! 

INGREDIENTS:

• 1 head of kale, rinsed and thoroughly dried (or else chips will not crisp up)
• Extra Virgin Olive Oil 
• Hemp Seed Butter or Tahini 
• Himalayan Salt to taste

INSTRUCTIONS:
Preheat oven to 400 degrees. Roughly chop kale. Lay kale in a single layer on a baking sheet and drizzle with olive oil. Spread several dollops of hemp seed butter with the back of a spoon throughout the chips (it's okay if it's not entirely even). Roast chips in oven until crisp, about 10-15 minutes. Keep a good eye on the chips near the end as they can quickly go from crispy to burnt. Salt to taste as soon as you remove from oven. 

Organic Sunbutter

What’s a favorite sandwich spread that’s creamy and pairs with Jelly? Peanut Butter? We’ve got something even better in store for you.

Organic Sunbutter! Our clients have road tested it and given it a major thumbs up. It’s deliciously reminiscent of your favorite treat growing up, but free of the allergenic and moldy effects of peanuts. Slather it on a banana. Dip your celery stalks in it. Coat one of your favorite seed cracker treats. 

In Austin? Find it at People's RX South Location in the LoveLife Method section along with a selection of compliant snacks.

Hot Love DIPS

If you could be any punctuation mark, what would you be? A “....”? A “?”. A “.”. Someone aptly explained our partner Katie Visco of Hot Love Soups, as a big Exclamation Point! We would add exclamation points!!!

Her spirit defies characterizing in words. But when we tell you that she ran across the country at 18 years old, inspiring others to live their passions and create their dreams, you will have an inkling. We are grateful to get to work with her and our clients adore her.
Chef Katie creates compliant LoveLife Method soups, exclusively for LoveLife Method clients and she peddles them over to clients homes on their first day of the program. Her latest incarnation has us all doing back flips. Citrus-free, 100% compliant bean dips! Katie came up with these oh-so-tasty delights when she herself went on her own food journey, completing The Love Cleanse last month. Read more about her inspiring experience here.

Olive Hummus and Mint Basil Green Goddess Hummus are so good that you’ll want to devour a tub every day while also adding a new BFF.
We love you Katie!

Toasted Hemp Seeds from Happy Hemp

Hemp hemp hooray! Last month we brought you a snack that is all the rage – Hemp Hearts: the meat of the hemp seed absent the shell.

But did you know, that we have our own Hemp Pioneer right here in Austin, Tx? Happy Hempster, Tara Miko, has created a Toasted Hemp Seed with both the meat and shell intact, creating a taste and crunch reminiscent of a traditional chip but with the nutrition and health benefits of a super food.

These toasted seeds contain all the essential fatty acids, all 20 aminos acids, high minerals, 12 g protein and 15 g fiber!

Owner Tara Miko includes healthy recipes for all diets on her Happy Hemp blog. Additionally, Happy Hemp has launched a YouTube channel that takes viewers step-by-step on how to cook with Happy Hemp. Happy Hemp is available at the SFC’s Downtown Farmers’ Market, Sunset Valley Farmers’ Market, Peoples RX, Wheatsville Co-op and nationwide online at www.happy-hemp.com

Mega Green Kale Chips

We can't get enough of our greens! One of the most alkalizing foods on the planet, they nourish our body and detox our organs. They also make a zesty snack. Here is one of our new favorite kale chips from Lydia's Organics. Not that we are advocating skipping meals, but if you're in a rare pinch....this is a great lunch in a bag. On our LLM Reintegration program? Integrate these after nuts and nightshades have been cleared.

Kale Rolls

Our featured snack this month also comes from a current LoveLife client, Rebecca. We love when a snack hits all the right spots including ease, texture, taste and nutrition. Take a cue from Rebecca and make a Kale Roll next time you get the hankering. Simply roll a slice of turkey (Whole Food's Organic variety available at their deli is our fave) with shredded kale and avocado inside. She likes them dipped in mustard and we've been eating them with hummus - yum!

Go Raw Organic Spicy Flax Snax

Little discs of crunch pack a major punch. Spicy, zesty and chalk full of protein and fiber, these Go Raw treats are sure to please the taste buds while also sating your belly. Dip them in your favorite hummus snack, slather with avocado or simply pop them into your mouth while on the go. Found at Whole Foods, Central Market, Wheatsville and People's Pharmacy.

Texas Olive Ranch Pecan Vinegar

Okay, okay, we know this isn't necessarily a snack item but man-oh-man can it elevate a dish and we wanted to make sure to share Texas Olive Ranch's Pecan Balsamic Vinegar. Robust chocolate flavor pairs well with Shitake and Portabella Mushrooms, as a steak marinade and makes a delicious salad dressing. (We recently showcased the product in our featured recipe: Pecan Vinegar Glazed Parsnips.) Try their blueberry and pomegranate vinegars as well. Found at Greenling Organics, Republic Square Farmers Market or your local Whole Foods.

Second-Wind Hazlenut Bites

We often feature snacks that can be purchased but do you know how easy it is to make your own snacks and keep them on hand for 2 weeks? See below for one of our favorites!

We are in love with Stephanie Tourles book, Raw Energy. It’s chock full of easy delicious recipes that provide quick energy boosts on the go.

Try these Second-Wind Hazelnut Bites.
Makes about two dozen.


INGREDIENTS:

• ½ cup raw hazelnuts
• ¼ cup raw, hulled sunflower seeds
• ½ cup unsweetened coconut, finely shredded
• ¼ cup raw honey
• ¼ cup raw tahini

INSTRUCTIONS:
Grind the hazelnuts and sunflower seeds into a medium-fine meal in a nut and seed grinder.

Transfer the nut mixture to a medium bowl and stir in the coconut, honey and tahini. Use your hands to blend the ingredients well and mash them into a small, cohesive dough ball.

Pinch off small pieces of dough and roll them into bite-size balls about 1 inchch in diameter.

For the best flavor and consistency, allow the balls to set for 24 hours before eating. Store the balls in a tightly sealed container in the refrigerator and consume within 2 or 3 weeks. They may be individually wrapped, using waxed paper or plastic wrap, and taken with you to enjoy as portable energy bites.

Coconut Curry Seed Crackers - Our Obsession Continues!

Our obsession with seed crackers continues! Portable, high in protein, a whole food (if raw and dehydrated) - these are as good as it gets for healthy snacks.

Our new favorite: Living Spoonfuls Coconut Curry Crackers. The crisp crunch of the cracker pairs with the creamy, sweet and spicy infusion of your favorite Thai Coconut Curry Dish. We will be eating these regularly.

Note: They do contain nightshades and citrus - so if either of those is your poison, opt for one of our other recommendations. Everyone else - enjoy!


Available online or at JuiceLand on Barton Springs in Austin.

SeedWeed Snacks

So last month we featured these tasty little snacks we happily stumbled upon while road-tripping and we were immediately inspired to head to the test kitchen and try out a version for ourselves. We wanted to add a few LoveLife twists including using the least amount of sweetener by removing the brown rice syrup and sticking to the more flavorful maple as well as upping the seed factor. 


Easy to throw together, the end result is a crunchy, satisfyingly sweet and salty combo that makes for a great portable snack. The seaweed lends a briny spin and increases the overall mineral content while the seeds really work to satiate hunger and provide a pop of energy. Bring them on the road, the hiking trail or to work for a quick nut-free snacking solution.


If you have a dehydrator at home, even better! You could soak the seeds (all but the flax and chia) overnight and dehydrate the mixture for an even more nutritiously rocking snack.


INGREDIENTS:
Makes about 1/2 baking sheet

• 3 large, raw Nori Sheets (seaweed)
• 1/4 cup each of:
• Flax Seeds
• Chia Seeds
• Raw Sunflower Seeds
• Raw Pumpkin Seeds
• Sesame Seeds
• Scant 1/4 cup real maple syrup

INSTRUCTIONS: 

Preheat oven to 250 degrees. Mix together all the seeds with the maple syrup until all seeds are coated and the consistency is slightly tacky. 

Line a baking sheet with parchment paper. With your hands (a bit of olive oil on the fingers makes for easy cleanup) press the seed mixture onto the parchment paper. We went with about 1/4 of inch thick. You could also use cookie cutters or form into thicker bars; the latter would require a longer baking time.

Pop the baking sheet in the oven. Because most ovens don't bake evenly you'll want to rotate the sheet about 15 minutes. Within 30-45 minutes you should start to smell the maple syrup permeate the house and the seeds turn a light golden brown, this means they are done. Remove from the oven and cool completely - this is where the crunchiness will really set in. 

Using a knife you can cut neat little crackers but we decided to use our hands to break apart the final result, more fun and just as tasty! 

Seaweed and Sesame Seeds?! Oh my!

A very unexpected pairing of seaweed, sesame seeds and a hint of maple syrup meld together to delight the palette in these Kelp Crunch Bars. The protein content also makes them a wonderful afternoon snack, helping to banish cravings. Seaweed straight from the Maine Coast, is unfettered of radiation which sea minerals from the Pacific might contain. Seaweeds are high in minerals and rapidly replenish common dietary deficiencies. These minerals also have wonderful mood boosting properties.

A staple throughout Maine, these can also be found online at various retailers including here at GoldMine Natural Food Co.

We plan on trying out a version of these ourselves in our test kitchen, we'll be sure to post the recipe if they're a success! Check out our test kitchen results here.

Nutty Oven-Baked Green Beans

The other afternoon we had a hankering for a comfort food type of snack and fondly remembered the oven-fried green beans our mom used to make. Those childhood beans were lovingly battered in eggs and breadcrumbs and we wondered how we could update the recipe to fit LoveLife Method snack requirements. We got to work in the test kitchen and swapped the eggs for chia seeds and rolled them in nuts in lieu of the gluten-laden breadcrumbs. Adding to their new grownup attitude we threw in some ground mustard and turmeric for good measure. 

The result? An entirely satisfying recipe teeming with fiber AND protein (a winning combo that helps curb cravings and keep energy levels soaring!)  
And current Phase 2 clients, listen up: These are a PERFECT way to test the nut category - enjoy!

INGREDIENTS:

• 1 pound of green beans, washed and trimmed 
• 1/3 cup of your favorite nuts, finely ground (we used a combo of almonds and hazelnuts
• 1 TB chia seeds
• 4 TB water
• 1 teaspoon ground mustard
• 1 teaspoon turmeric
• Himalayan Salt and black pepper to taste
• A bit of olive oil

INSTRUCTIONS: 
Preheat oven to 375- 400 degrees and lightly brush a cookie sheet with olive oil. Unlike other oven-fried recipes that employ breadcrumbs and can withstand hotter ovens, the nuts necessitate a lower temp to prevent scorching. Sprinkle the sheet with Himalayan Salt and black pepper (a little tidbit we picked up from Cooks Illustrated's recipe for Oven Fries.)

Mix the chia seeds with 4 TB of water and set aside until they transform into a gel, between 5-10 minutes. At this point it will be ready to take the place of the egg in the original recipe.

In a shallow dish combine the ground nuts with the mustard and turmeric.
Place the green beans in a plastic bag and scoop the chia gel into the bag. Using your hands mix the beans with the gel covering each bean as best as possible.

One by one, dredge the chia covered green beans in the spicy nut mixture and lay on a the pre-oiled cooking sheet. Sprinkle with a bit more Himalayan Salt and black pepper.

Adjust the rack to the middle position. Bake for 10 minutes. Remove sheet and flip beans. Put back in oven and continue baking for another 10-12 minutes until beans are golden brown and slightly shriveled.


Enjoy the beans naked (ooh lala!) or dipped inyour favorite condiment. We like them with a dollop of Greek Yogurt mixed with Sriracha (*contains nightshades).

Go Raw Spicy Seed Mix

If you like a kick, do not punt this perfect snack option! Raw, sprouted pumpkin and sunflower seeds sprinkled with spices, give you a whopping 9 grams of protein while also teasing your palette. For those of you that are confused about what to eat on-the-go, this is a great option. 

They do, however, have citrus and nightshades, two of the more common inflammatory options that our clients uncover. If you have discovered one of these as a source of inflammation, please opt for something else. For everyone else, enjoy!

Making sense of 'Health Food' Snack Labels

We all know that eating whole foods instead of prepackaged processed foods is our best bet for optimal health. But in the hectic pace of our daily lives with no Calgon to take us away, the reality is that we sometimes need a little pre-packaged assistance.  

It’s not surprising that our number one request at LoveLife is for healthy snacks or foods on-the-go. So, we are beginning to offer regular tips and education around varieties of food that are more minimally processed. And we are formulating our own "healthy snacks" rating system, summing it up so you don't have to.



What makes a healthy label and how do we make this determination?  At LoveLife, we are all about teaching our clients to be their own experts so let’s show a couple of labels side by side for comparison.

Sunshine Patties VS Boca Burgers

Organic, non-GMO and freshly ground with no additives – Sunshine Burgers lend a heavy dose of nutritional benefits without sacrificing taste. Laden with whole ground beans and seeds they are also high in protein and fiber. This is a label that would make a farmer proud. Their masterpieces are as close to farm-to-plate as you can get with packaged foods. 

Sunshine Burgers: HempFest Breakfast Patty 

Click on the picture of the label to expand.

• Notice the ingredients listed do not have the word “flour” after each of them.
• Each of these ingredients is whole and minimally processed
• Each ingredient is preceded by the word “organic”
• No preservatives
• No possible inflammatory ingredients such as soy, gluten, corn
• Whopping 8 g protein and 5 g fiber from whole food sources

VERSUS

Boca Burger: Original Vegan 10 oz

• First ingredient: Water. Why? Because everything is synthetic and must be reconstituted to make it edible.
• Second Ingredient: Soy protein Concentrate. NOT a whole food AND an inflammatory food. And GMO. We will write an article another time on soy’s lack of virtues.
• Additional Ingredients: Textured Soy Protein Concentrate, Hydrolyzed Soy and Corn Protein, Yeast Extract. Suffice it to say that this product is primarily a synthetic one, suited for space travel perhaps, it could feed the astronauts bellies but not their spirits.
• Preservatives and additives - Caramel Color, Didsodium Guanylate, Disodium Inosinate
• Inflammatory ingredients - Wheat, soy, corn

Snacks are Back! Part 1

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I recently attended the Natural Products Expo in Anaheim, California. Thousands of vendors converge into a Disneyland of natural foods, supplements, ingredients and organics, as everyone hops on the roller coaster of a natural foods extravaganza. Trends emulating as reality at the show, are still many months away from hitting the stores, and retailers and buyers gobble up the best and tastiest foods, placing their orders to cater to the palettes and preferences of their buyers – insert YOU. 

So what can you expect to see on the shelves in the months to come? Snacks! Healthy AND tasty. There has been an evolution in the convenience revolution. Sating your love affair with crunchy, zesty, and salty these new adorations are eloquent adaptations that ring in power-packed nutrients like kale, greens and seeds.  

But what defines a healthy snack? Many of us have been misled into believing that just because something is “gluten free” it is “healthy”. And as one who has personally been duped by gluten, this is not at all a knock on the gluten free movement. Rather it’s intended to rip open that bag of “healthy” pretzels or potato chips shedding light on what really resides within. Luckily to go within, you need not go far.  In this case, you are not only allowed but encouraged to judge this book by its cover because quite simply, most everything you need to know is on the label.

Here’s what to look for:

1. Does it contain flour-based ingredients? 

Formerly ubiquitous, snacks and flour used to go hand in hand. Even though something might be allergen free or gluten free:  flour = processed = less healthy than whole foods.  Rice flour, sorghum flour, oat flour etc are the primary ingredients in anything that is not a whole food based snack. Look for Whole Food based ingredients instead, more about those down below in tip number 4.

2. How many preservatives and extra additives or fillers are there?

The shorter the ingredients list the better. Unless there is simply a bevy of spices, words like maltodextrin, lecithin, vitamin E, citric acid fall under the preservative or additive category. Snacks that are less “flavored” typically have fewer additives which artificially simulate tastes – think sea salt and black pepper rather than BBQ or Cool Ranch.

3. Does it have common inflammatory ingredients such as soy, wheat, dairy, corn?

Many people have awakened to their unique inflammatory ingredients and have discovered which ones are the bane of their existence triggering a cascade of unwanted symptoms, some of which include – lower energy, weight gain, headaches, skin issues, mood issues, seasonal allergies and more. Why are so many people reacting to these everyday ingredients?  This is a more complex question to be addressed at another time but the short version is that we receive “hits” of these pervasive ingredients in the foods we eat, multiple times every single day. And these additives are subsidized, therefore cheap, highly processed and often GMO. Continuing to regularly eat these ingredients throughout our days, often leads to an inflammatory histamine response within the body, in which it says – Enough! Rebellion ensues. Discovering and eliminating your unique inflammatory triggers, however, can be an enormously transformational experience, leading to a happy, non-inflamed you. 

4. Is it a whole food?

What defines a “whole food"? Typically anything that is on the perimeter of the grocery store - vegetables, fruits, meats at the deli counter – or in the bulk bin section including – nuts, seeds, legumes and whole grains.  

However, there are now many alternative types of snacks that are part of a huge snack evolution!  R-A-W. Raw snacks use a dehydrator that allow foods like kale and sweet potatoes to bare their happy naked little souls, without preservatives or their formerly pulverized flour versions.

Here for some of our favorite Raw Snack companies:

• Rhythm SuperFoods
• Kaia Foods
• SuperConscious New Earth Living
• Hail Merry

Our of thousands of products at the Natural Products Expo, 2 of Austin's own Snack Companies walked away first in class.  Both Hail Merry and Rhythm Superfoods won awards for best in show.  Congrats!

Coming soon – Snacks are Back! Part 2 with examples of labels and how to read them, more snack suggestions and the rollout of The Love Cleanse “Healthy Snack Rating System”.


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New Earth Chipotle Chia Crackers

Want to banish afternoon cravings? These sprouted chia seed crackers pack a whopping 7 g fiber and 5 g protein. Crispy, hearty and zesty - they will intercept your mid afternoon sprint for the nearest vending machine! Slather on a little guacamole or dip them into hummus or salsa and be prepared to grab your heart and holler arrrrrrrriba!

These are available at People's Pharmacy or online at New Earth Center.

*If nightshades are an intolerance for you, be advised these contain red bell peppers along with chipotle powder.

Hail Merry, Chimayo Chili Pecans

As this medley of - spicy with a hint of natural sweetness - passes your lips, it might conjure up a uniquely spiritual moment with a cry of “Hail Merry!”  

What makes this humble pecan so transcendent?  Is it because they’ve been soaked in order to make them highly digestible?  Is it because they're loaded with living enzymes? Or could it be that the Saint herself descended upon them to sprinkle a little magic? We’re just saying…..the name of the company is a fitting one and words defy the exquisiteness of these tasty little pecans.

$3.99 for 1.75 oz. Available at Daily Juice in Austin, Whole Foods or online at www.hailmerry.com

Banana Ice Dream

Can it really be this simple? Oh yes! Frozen bananas tossed into a blender with three other ingredients results in a light and fluffy 'ice cream' that feels satisfyingly indulgent. If that isn't enough, the protein content in the almond butter cuts the glycemic load of the bananas and lends a creamy sweetness.

This recipe makes two perfectly sized servings for you and your sweetie or one large serving, ahem, like we may or may not have eaten while whipping this up in our test kitchen. 

INGREDIENTS:

• 3 bananas, sliced and frozen
• 2 TB almond butter
• 1 TB coconut milk or water
• 1/8 tspn cardamom or 1 tspn cinnamon (not both)

INSTRUCTIONS:

Place all ingredients in blender and blend until smooth. Either eat immediately in it's 'soft serve' state or return to the freezer for 15-30 minutes for a firmer ice cream texture. 

Topping Suggestions:

• Shredded coconut
• Chopped almonds, hazelnuts, or walnuts
• Freshly sliced bananans
• Black sesame seeds

GoPal's Power Wraps!

If your image of comfort food entails saddling up to the table with a heaping serving of Grandma’s mashers laden with potato skins - you’ll love these texture-rich healthy treats carried at The Daily Juice!
 

Gopal’s Power Wraps contain raw, organic soaked seeds and nuts, blended together with sea salt and spices to create a creamy center tightly wrapped into a chewy nori roll.  Kazaam! Easy to transport, high in digestible protein and have we mentioned, tasty? These make a perfect mid-afternoon snack. 

Stop by The Daily Juice on Barton Springs Blvd in Austin, TX to stock up ($2.85/piece) or buy them online at Go Pals Health Foods.