Lemon Coconut Protein Balls

lemon coconut protein balls

1/4 C vanilla protein powder
1/2 C coconut flakes
2 Tbl lemon juice
lemon zest from 1 lemon
2 Tbl honey (or other sweetener).

Mix it all together, roll into (about) 6 balls, eat.

Notes:
Why balls instead of bars? They're a fun change, and you don’t have to commit to a whole serving all at once. And they’re great for kids (my nieces accept them as “dessert” and eating 5-6 of something feels like a treat). You can make double or triple the recipe – they store well in the fridge for a few days.

I use whey protein isolate powder. For those into hemp, I could see rolling in some hemp hearts to get a little more protein and crunch…

Once I only had very large coconut flakes on hand and, although I thought they would just crush up, they didn’t so much so I added a little bit of coconut flour to help hold everything together. Also – I go out of my way to buy UN-sweetened coconut flakes (just dried shaved coconut). If someone was using sweetened coconut, which is what is commonly available in grocery stores, I’d recommend tasting before adding any additional sweetener.

I often buy dried lemon zest in bulk from Healthy Living as I don’t always have fresh lemons on hand and I love lemon. I use about 1 Tbl of the dried zest, but this really can be added “to taste”.

I use honey and I add it to taste. I find 1 Tbl is plenty, but that can vary depending on the type of honey. I had some nice dark orange blossom honey and I added less than a tsp because it has such a strong flavor. But I guess it depends on how sweet people are used to having things. I find I like things a lot less sweet than others. And it will also depend on if people are using a protein powder than is pre-sweetened or not (I know a lot have stevia or some other sweeteners already in the powder). So I’d recommend tasting the mix before adding any sweetener. But depending on if or how little you use, you might need to add extra liquid to get the consistency right.

The amount of protein will vary with the product used – what I use is 17 grams per 1/4 cup.

I also make a version of this with chocolate whey protein powder and coconut – omitting the lemon and using a few Tbl of water (or cold coffee or milk or milk substitute) instead of lemon juice. Once I used peanut butter and coconut flour with chocolate protein powder (but I’m guessing almond butter would be healthier…). The peanut butter ones came out a bit stickier, so I wonder about adding oats or some other something – maybe just more coconut (or almond) flour, but I haven’t made them again. They tasted good, but definitely not something to snack on while at a computer!

And once you get a feel for the consistency, anything could be used really. As I type this I’m thinking a dash of nutmeg in the chocolate ones might be nice, or chili pepper for those who like spicy chocolate. Maybe some chopped up dried tart cherries and toasted almond slivers, or dried raspberries, orange instead of lemon, mmm – lime instead of orange… I could go on all day. I think I’ll make some this afternoon and try out some different flavors.

If you try them, let us know what you think!

Too Good to Wait

This recipe comes to us from Joy the Baker at her colorful website: http://joythebaker.com/

Photo from Dreamstime.com

ROASTED WINTER CITRUS

Let’s not wait until next winter!

Preheat the oven to 350 degrees.  Line a baking sheet with parchment paper.

Slice citrus (grapefruit, blood, cara cara or navel oranges, limes, lemons, and/or seedless tangerines) into small wedges.  Try, if you like, a variety of citrus fruits in one roasting.  Drizzle with olive oil and sprinkle with a bit of salt and a touch of sugar.  You might even add a pinch or two of dried herbs, such as Herbs De Provence.

Roast for 18-20 minutes.  Remove from the oven. Allow the fruit to rest for 10 minutes and then serve warm with breakfast eggs or dinner spreads with roasted meats and vegetables.  Please enjoy these surprisingly delicious and complementary flavors.

“Soup’s On” — and a Bit More!

Vegetable Soup with Swiss Chard (Makes 4 1/2 Quarts, Serves 8)

Ingredients:
1     Tablespoon Extra Virgin Olive Oil
2     Medium-size onions, sliced
1     Leek, white and light green parts, thinly sliced
12   Cups water or vegetable stock
2    Celery stalks, sliced lengthwise and cut into diagonal slices
2    Carrots, peeled, cut lengthwise, and cut into diagonal slices
1     Tablespoon dried oregano
1     Tablespoon dried basil
1/2 Teaspoon dried thyme
2    Bay Leaves
4    Teaspoons salt or to taste
2    Ears of corn, kernels scraped off
1     Bunch Swiss chard stalks (2 cups approximately) cut diagonally
1     Yellow squash, quartered and sliced on a diagonal
1     Cups green beans, cut into 1-inch pieces
1     14-ounce can crushed tomatoes
1     Cup uncooked pasta shells
3    Cups Swiss chard leaves that have been washed, stripped from stalks, and sliced into strips
1     Cups cooked chickpeas or kidney or white beans
Parmesan cheese to taste...

Directions:
1.  In a large stockpot, heat oil and saute onions and leek for 10 to 15 minutes, until golden and sweet.

2.  Add water or stock, celery, carrots, herbs, 2 tablespoons of fresh parsley, and salt.  Bring to boil and simmer partially covered for 15 minutes.

3.  Add corn, chard stalks, squash, green beans, and tomatoes.  Simmer for another 10 minutes.  Turn up heat.  Add pasta and cook for 5 minutes.  Add Swiss chard leaves and simmer for 5 minutes longer, or until pasta is just cooked and chard is tender.

4.  Taste and adjust seasonings.  Serve each steaming portion of soup with a sprinkling of the remaining parsley, plus Parmesan cheese on top.

This recipe may be found in the book Greens Glorious Greens! by Johnna Albi and Catherine Walthers.

Kale Hero Salad

Several months ago, I saw newscaster Dylan Ratigan describe a farm he had visited north of San Diego and make this delicious kale salad.  I know that it is delicious because I’ve made it for large gatherings numerous times.  It’s a hit every time!

The story behind the salad: The farm, Archi’s Acres, has two claims to fame:

First, it is a state-of-the-an organic, hydroponic greenhouse operation that has great success providing multiple varieties of kale, living basil, avocadoes, and other vegetables to local markets. 

Second, it is also the site of Veterans Sustainable Agriculture Training (VSAT), the results of a vision by owners Colin and Karen Archipley. 

The farm and the training program serve as an entrepreneurial incubator for transitioning veterans from Iraq and Afghanistan, where Colin served as a Marine on multiple tours of duty.  You may read more about this young couple and their dreams by checking online at Archi’s Acres.

Meanwhile, I’ll get back to the  Ingredients for the Kale Hero Salad

For the Kale Hero Salad Dressing:

• 8 garlic cloves (minced)

• 2-inch piece of ginger root (peeled and minced)

• 1/3 cup Balsamic vinegar(Add to garlic and ginger to allow vinegar to be absorbed

• before adding the oil.

• 1/3 olive oil(slowly whisk)

• Salt and Pepper

For the most satisfying flavor, make the dressing first and set it aside while preparing the other ingredients.

In a large bowl, add the following:

• 2 bunches of kale (Roll crosswise, slice down center lengthwise, and then slice leaves thinly.  Repeat with the chard.)                                 

• 2 bunches of red chard

• ½ cup toasted and chopped almonds

• ½ cup Gorgonzola Cheese (crumbled)

• 2 Fuji apples (cored and cut into 1/4 inch cubes)

• 1 papaya (quartered; seeds removed and roughly chopped)

Toss the dressing with the salad and enjoy!

Meatballs - So Good, In So Many Ways

So many recipes come from the internet these days. It makes it super easy to share ideas. Natasha and I will share links to recipes for meals that we enjoyed. Each meal will contain a protein, fat, carbohydrate and fiber. If you have your own to share, send them to us and Natasha and I will try them and share them in future posts. Or share them in a comment below!

Although I would not say that I’m a paleo eater, I tend to follow paleo food bloggers because they use real whole foods, they’re practical, and often really delicious. Mel Joulwan has introduced the yumminess of meatballs into my cooking. I cook up one of her double batches and have delicious protein for the week. Here is a link on all the benefits of incorporating meat balls into your menu plan.

While I am making the meatballs, I cook up some brown or white rice and bake a butternut squash that make up some of my carbohydrates for the week.

For my green veggie, I’ve taken to making a kale salad which become more delicious each day in the refrigerator.

Trader Joe’s dried cherries mixed with cashews is my current snack idea.

Short Cuts: Artichoke Recipe Ideas

Here are my favorite quick and easy artichoke recipes:

Super quick: 1 can artichokes, in water (from Trader Joe's for the discount). Drain. Eat!

A slightly longer shortcut, toss together the following.

• 1 can of water-packed artichokes, drained

• Fresh squeezed lemon juice, to taste

• 1-2 TBS of olive oil

• Salt and pepper to taste

Option 1: add chopped garlic in with the lemon and olive oil

Option2: instead of olive oil, mix the lemon juice, salt and pepper into a cup of greek yogurt then toss with the artichoke hearts. Snipped scallions optional.

Salad Idea:

• 1  can of water-packed artichokes, drained

• 1 can of garbanzo beans or white beans, drained

• 1 jar of fire roasted red peppers,drained drained

• Olives

• Feta

• Place artichoke mix on a bed of arugula