Delicous Vitality | Healthy Recipes For Kids

Nut-Free School? Perfect Sandwich Recipe For Kids & Parents

May 16, 2011 By Alexandra 2 Comments

Nut Free “Peanut Butter & Jelly Sandwich”

As a plant-based mom, I’m always looking for easy, healthy, tasty meals I can whip up for my son. As with most kids, Laken attends a peanut-free school. This year, his preschool class is completely nut-free, so I’ve had to make some adjustments with my normal lunch offerings.

Luckily, I’ve come upon the perfect solution for the busy parent: hemp & sunflower seed sandwiches! I like to use Food For Life’s Cinnamon Raisin bread, which is made from whole sprouted grains, has no added sugar, and tops out at 3 grams of protein per slice. This is great nutritional value added to the 9-11 grams of protein from the seed butters, depending on how much you use.

I also add a dose of protein, iron, iodine and other trace elements by sprinkling a bit of sea vegetable flakes in between the jam and nut butter. At this small dose, the kids won’t taste anything, but they’re getting an extra kick of minerals. My favorite brand is Sea Seasonings from Maine Coast Sea Vegetables (www.seaveg.com)

Ingredients:

2 slices whole grain bread

2 tablespoons hemp seed butter or sunflower seed butter

¼ teaspoon sea vegetable flakes

2 tablespoons 100% fruit jam

Directions:

I think we all know how to make a peanut butter and jelly sandwich, right folks?

Hemp Fudge

May 9, 2011 By Alexandra 1 Comment

Healthy treats for the whole family

This recipe for hemp fudge is super high in protein and Omega-3 fatty acids, thanks to the hemp seeds, raw tahini and walnuts. If your kid is allergic to walnuts like mine, just replace with chopped almonds or skip the added nuts altogether. This recipe was a hit at my Hemp History Week cooking class, and the audience especially liked that it’s gluten-free, dairy-free and super easy!

Ingredients:

2 cups raisins (soaked at least 1 hour in enough water to cover by 2 inches)

1 cup shelled hemp seeds

16 ounces raw tahini (sesame butter)

1 cup walnuts, roughly chopped

1/2 cup cocoa powder

1/4 cup brown rice syrup

1 teaspoon ground cinnamon

pinch sea salt

Directions:

1. Drain the raisins, keeping 1/2 cup of the soaking water in case you need it for blending.

2. Combine all of the ingredients, except for the soaking water, in a food processor fitted with the standard S blade. Process until the mixture becomes smooth. You may need to add some liquid to combine the ingredients better, so add 1 tablespoon at a time and blend. You will need to stop and scrape the sides down a few times.

3. Press the mixture into a 9-inch bread or casserole pan with a rubber spatula.

4. Cover with plastic wrap and refrigerate for at least 2 hours, or overnight, to set.

5. Remove the plastic wrap and cut into pieces and serve.

Yield: 24 pieces

Filed Under: gluten free vegan recipe, healthy recipes for kids, Hemp History Week, Recipes Tagged With: gluten-free fudge recipe, gluten-free hemp recipe, Hemp History Week, hemp recipes, vegan fudge recipe, vegan hemp fudge, vegan hemp recipe

Hemp Recipes That Adults & Kids Will Love!

May 6, 2011 By Alexandra 8 Comments

This year’s Hemp History Week has been full of fun events and I’m hopeful that the support for legalizing this useful, safe agricultural product will grow like a weed:

- Tuesday night I co-taught a packed class at Whole Foods with Phil Lempert of Supermarketguru.com fame. We shared the delicious and healthy ways hemp can be used in cooking, along with recipes and free goodies from the Hemp History Week supporting companies. (Some of my favorites recipes are below!)

- Wednesday brought rain and a gorgeous luncheon hosted at Candle 79 in New York City and created by Chef Angel Ramos. The meal was filled with hemp ingredients and I was blown away. The media and blog writers I sat with had never eaten at Candle before, and they couldn’t believe how good the hemp-centric menu was! I’m sure they’ll be back for more.

Hemp History Week Endorsers Phil Lempert Alexandra Jamieson Eric Steenstra, President Vote Hemp, Musician Dar Williams and Ashley Koff R.D.

Hemp History Week Candle 79 Joy Pierson

- Thursday I was invited to speak at Hunter College for students in the health and biology departments. I presented information about about plant based diets and how they can be used for healing, and I also gave out products from Manibota Harvest, Living Harvest, Dr. Bronner’s, and The Merry Hempters, all sponsors of Hemp History Week. The students loved the information and loved the goodies!

- Today I got inspired to whip up a couple of easy recipes that both my son Laken and I would enjoy. For an after gym treat I made this amazing smoothie:

Hemp History Week Protein Rich Hemp Cashew Cacao "Milkshake" Recipe

Protein Rich Hemp Cacao “Milkshake”

Ingredients:

1 cup cashews, soaked overnight and drained

3 Medjool dates, pitted

1/4 cup Manitoba Harvest hulled hemp seeds

2 tablespoons raw cacao powder

2 cups unsweetened rice milk

Blend until smoooooooth…

Hemp History Week Hemp Cashew Maple Ice Cream Recipe

Cashew & Hemp Seed Maple Cream

Ingredients:

2 cups cashews, soaked overnight and drained

1/4 cup shelled hemp seeds

1/4 cup maple syrup

1 teaspoon vanilla extract

pinch Himalayan pink salt

1/4 cup rice milk

Blend all until smoooooth….

Filed Under: gluten free vegan recipe, healthy recipes for kids, Hemp History Week, Recipes Tagged With: Alexandra Jamieson, Ashley Koff R.D., Dar Williams, Eric Steenstra, foods for heart disease, Gluten free vegan menu planning, heart healthy recipes, hemp dessert recipes, Hemp History Week, hemp nutrition, hemp recipes, Phil Lempert, Vote Hemp, whole foods cooking class bowery

Hemp Recipes That Adults & Kids Will Love!

May 6, 2011 By Alexandra 8 Comments

This year’s Hemp History Week has been full of fun events and I’m hopeful that the support for legalizing this useful, safe agricultural product will grow like a weed:

Hemp History Week Endorsers Phil Lempert Alexandra Jamieson Eric Steenstra, President Vote Hemp, Musician Dar Williams and Ashley Koff R.D.

Hemp History Week Candle 79 Joy Pierson

- Today I got inspired to whip up a couple of easy recipes that both my son Laken and I would enjoy. For an after gym treat I made this amazing smoothie:

Hemp History Week Protein Rich Hemp Cashew Cacao "Milkshake" Recipe

Protein Rich Hemp Cacao “Milkshake”

Ingredients:

1 cup cashews, soaked overnight and drained

3 Medjool dates, pitted

1/4 cup Manitoba Harvest hulled hemp seeds

2 tablespoons raw cacao powder

2 cups unsweetened rice milk

Blend until smoooooooth…

Hemp History Week Hemp Cashew Maple Ice Cream Recipe

Cashew & Hemp Seed Maple Cream

Ingredients:

2 cups cashews, soaked overnight and drained

1/4 cup shelled hemp seeds

1/4 cup maple syrup

1 teaspoon vanilla extract

pinch Himalayan pink salt

1/4 cup rice milk

Blend all until smoooooth….

Which Food Colorings Are Dangerous?

April 11, 2011 By Alexandra Leave a Comment

How to find out which food colorings and additives are lurking in your foods and whether they’re dangerous

On March 31st a special FDA Food Advisory Committee voted that there is “not enough evidence to conclude that artificial dyes used to color foods contribute to hyperactivity in children. That means juices, candies, cereals, yogurts, and hundreds of other everyday foods will maintain their brighter-than-bright hues.”

This is sad news for a country that is already enduring epic numbers of children being affected by ADD/ADHD and other health issues which are exacerbated by food preservatives.

Many tudies show that “when children who are already hyperactive eat food that is artificially colored, they become even more hyper.”

As reported on CBS.com by Nancy Cordes, “an analysis of 21 of the most conclusive studies found compelling evidence that, indeed, artificial dyes could contribute to hyperactivity, restlessness, and attention problems in some children – particularly those with ADHD. What’s more, the studies suggested that removing dyes from those children’s diet was a quarter to half as effective in reducing those symptoms as giving the kids Ritalin or other stimulants. In other words, certain kids with ADHD might not need drugs if the artificial dyes were removed from their diets.”

In the European Union, the Food Standards Agency has called for a voluntary ban of sunset yellow (E110), quinoline yellow (E104), carmoisine (E122), allura red (E129), tartrazine (E122) and ponceau 4R (E124) after the board “decided precautionary action was needed. (Guardian.co.uk)”

This use of the precautionary principle is too often lacking in this country. What’s the precautionary principle you might ask? Well, it’s a pretty good way to live life, as many parents will tell you. Here’s the definition from The Precautionary Principle Project:

“Precaution – the “precautionary principle” or “precautionary approach” – is a response to uncertainty, in the face of risks to health or the environment. In general, it involves acting to avoid serious or irreversible potential harm, despite lack of scientific certainty as to the likelihood, magnitude, or causation of that harm.”

To protect yourself and your family, take it upon yourself to use this easy resource from IATP and the Center for Science In The Public Interest, the group that asked the FDA to convene the special food coloring panel in March.

Food & Food coloring database

Known as the Food & Food Coloring Database, this simple online chart allows you to search by a brand, food or additive so you can start to see which food colorings or preservatives are lurking in your snacks, meals and beverages.

Parents and doctors have been using the Feingold diet, created by Dr. Benjamin Feingold, since the 1970′s that promotes eliminating food additives such as dyes and preservatives as a way to treat hyperactive children.

Luckily, you can find delicious, safe treats for you and your family at NaturalCandyStore.com. This great resource offers candy, food colorings, and baking decorations that are created with vegetable and natural dyes. Be sure to check out their awesome Easter offerings!

Filed Under: detox diet, Food-Mood Connection, healthy recipes for kids, recommended natural products, Toxins In Our Food, Toxins In Our Products Tagged With: dangerous food additives, feingold diet, feingold.org, food and food coloring database, food colorings, hyperactivity in children and food colorings, prescautionary principle

Natural Sweetener Smack Down #2: Brown Rice Syrup (With Gluten-Free Chocolate Chick Blondie Recipe!)

March 21, 2011 By Alexandra 14 Comments

Natural Sweetener Smack Down: Brown Rice Syrup

& Gluten-Free Chocolate Chickpea Blondies

Chocolate Chickpea Blondies (Vegan & Gluten-Free)

If ever there was a lovely sin, sugar gluttony would surely be mine. I marvel at my ability to drain daily Super Big Gulps of Dr. Pepper back in my teen years. How does a human body even hold that much extra liquid?

Today, I eat more fruit and sweet vegetables than I ever did in my teens and early 20s, and my taste buds appreciate the simple flavors of seasonal produce. Since changing my diet 11 years ago, I eat a lot less sugar, but I still enjoy desserts and chocolates.

In an effort to understand the differences between my sweet mistresses, I’m logging in the second of my natural sweetener series today.

A Wikipedia search revealed “Brown rice syrup, also known as rice syrup, is a sweetener derived by culturing cooked rice with enzymes (usually from dried barley sprouts) to break down the starches, then straining off the liquid and reducing it by cooking until the desired consistency is reached. The final product is 45% maltose, 3% glucose, and 52% maltotriose.”

According to Lundberg, one of the top producers of Brown Rice Syrup (BRS) and organic whole grains in the US, the thick, caramel-like syrup is “a nutritive sweetener about one half as sweet as sugar.” I find this to be a little misleading. While the glucose composition is very low, there isn’t much nutrition to speak of in BRS. It’s not like you’re adding fiber, protein, or vitamins to your dessert.

Though it is said to have a low glycemic index (25), it is not recommended for diabetics, since its sweetness comes from maltose, which can still cause blood sugar spikes.

BRS can legally be labeled on foods as only a carbohydrate because it is made from rice, which is a starch, not a sugar. However, your body will still respond to it as a sugar, so don’t think this is a “free ride” food. Take caution with any added sweeteners, whether you buy them from the health food store or the corner convenience mart.

According to Mercola.com, “The World’s #1 Free Natural Health Newsletter”:

“Brown rice syrup is another culprit that has a ‘healthier’ sound – but it is far from healthy. In my opinion, you should stay away from it. Besides, it’s known to contain MSG.”

Dr. Joseph Mercola doesn’t offer any evidence to back up his claim that BRS is unhealthy, and only mentions that it might contain MSG. This might be true of processed foods, as MSG can be hidden on labels as almost anything (yeast extract, hydrolyzed vegetable extract are just a couple of names to look out for). HOWEVER, if you are buying jars of organic brown rice syrup, there’s no MSG hiding inside.

Here’s what I like about Brown Rice Syrup:

It has a gorgeous buttery, caramel flavor that lends itself well to baking. Because of the low glucose content, it doesn’t affect my energy levels very much. For me, it is a mild sweetener. For someone with serious blood-sugar issues, like diabetics, this sweetener should be used sparingly.

Find BRS in your health food store’s baking aisle, or order it by the case or by the bottle here on Amazon.

To use BRS in cooking:

Substitute rice syrup in place of sugar, honey, corn syrup, maple syrup or molasses. To substitute sugar, use 1¼ cup rice syrup for one cup sugar, using ¼ cup less of another liquid in the recipe.

gluten-free-vegan-chocolate-chickpea-blondie

Chocolate Chick Blondies

From Vegan Cooking for Dummies (order here for <$10!)

These gluten free bars are dense and full of nutrition. The chickpeas (aka garbanzo beans) offer substantial protein and replace the flour normally found in dessert bars. Once you cut them, these squares can be individually wrapped and frozen for later. Make a double batch and freeze half for a road trip, picnic or upcoming potluck.

Preparation time: 30 minutes

Yield: 6-8 servings

Canola, sunflower or unrefined coconut oil

15 ounces (1 can) garbanzo beans, drained and rinsed

1/2 cup brown rice syrup

1/2 cup apple sauce

1/4 cup almond or peanut butter (crunchy is best)

2 teaspoons vanilla extract

1/3 cup ground flax seeds

2 Tablespoons brown rice flour

1/2 teaspoon baking powder

1 cup non-dairy chocolate chips

Preheat oven to 350.

Lightly coat an 8-inch baking pan with oil.

Combine all ingredients, except chocolate chips, in a food processor. Blend until smooth, scraping the sides a few times.

Pour the batter into the pan and stir in the chocolate chips.

Bake for 35-45 minutes, until cooked through.

Cool to room temperature on the counter, then refrigerate for at least 30 minutes before slicing into 8 squares.

Filed Under: gluten free vegan party planning, gluten free vegan recipe, healthy recipes for kids, Recipes Tagged With: Brown Rice Syrup Recipe, Brown Rice Syrup Uses, Gluten Free Dessert, Gluten Free Vegan Dessert Recipe, Gluten free vegan menu planning, Natural Sweetener Smack Down, Vegan Cooking For Dummies Recipe

Luck Of The Irish! St. Patty’s Day Cupcake Triumph

March 17, 2011 By Alexandra 7 Comments

At 9:15am I received an email from the director of my son’s preschool. She wrote that another parent brought in some Irish Soda Bread for the class to share at snack time, around 10:30. The bread most certainly had eggs and dairy, which meant my son wouldn’t be able to have any.

using liquid chlorophyll as a natural food dye

Natural Green Food Dye For Cupcake Frosting

What’s a dairy-free mom to do? Necessity is the mother of invention, and this mama sprung into action. I took one of the cupcakes I had frozen from the Valentine’s Day batch and set it on the counter to warm up to room temperature.

I had experimented last week with making a quick frosting from warmed coconut butter and a little brown rice syrup, so I knew I had a good base to work with.

Green….green…where was I going to get green food coloring that’s non-toxic and fast?

I opened my refrigerator door and scanned its contents. Should I try to juice some parsley or a kale leaf? Those might taste too strong and ruin the cupcake-effect I was going for. Then, I looked at my condiments shelf and spotted my savior, in the form of a dark glass bottle…Liquid Chorophyll!

I usually take liquid chlorophyll for it’s blood building and cleansing effects, and I knew that green color was a powerful dye – I’ve spilled enough drops on my kitchen towels over the years to know! You can buy liquid chlorophyll at your local health food store in the supplements aisle, or online for less than $6 a bottle here:

So here’s how I made the perfect, healthy green icing in no time:

2 Tablespoons warmed coconut butter

(I put it in a small container and set that in a larger bowl, then added some hot water to surround the smaller container to warm up and soften the coconut butter)

5 drops liquid chlorophyll

1/2 teaspoon brown rice syrup

I used the back of a curved rubber spatula (AKA spoon-ula) to cream the ingredients together. You can add more drops of liquid chlorophyll to get the color just right. Once it was mixed I spread it on top of the cupcake – easy!

I remembered that I had some St. Patty’s Day stickers in my son’s art box, and whipped up a little shamrock-on-a-toothpick for decoration. I carefully tucked the cupcake into a food container and high-tailed it up the hill to the preschool. The class was just finishing their art projects before snack time, and I had about 10 minutes to spare. Whew! My son looked thrilled with his surprise snack, and I got an extra 30 minutes of power walking into my day.

All in a days work for a super-mom….

Filed Under: gluten free vegan recipe, healthy recipes for kids, Recipes, recommended brands, recommended natural products, Toxins In Our Food Tagged With: easy vegan frosting, natural food coloring, using chlorophyll as a food dye

Luck Of The Irish! St. Patty's Day Cupcake Triumph

March 17, 2011 By Alexandra 7 Comments

Natural Green Food Dye For Cupcake Frosting

I had experimented last week with making a quick frosting from warmed coconut butter and a little brown rice syrup, so I knew I had a good base to work with.

Green….green…where was I going to get green food coloring that’s non-toxic and fast?

So here’s how I made the perfect, healthy green icing in no time:

2 Tablespoons warmed coconut butter

(I put it in a small container and set that in a larger bowl, then added some hot water to surround the smaller container to warm up and soften the coconut butter)

5 drops liquid chlorophyll

1/2 teaspoon brown rice syrup

All in a days work for a super-mom….

Vegan Whole Grain Irish Soda Bread

March 14, 2011 By Alexandra 5 Comments

Irish Soda Bread: Vegan, Whole Grain Style!

Vegan Whole Grain Irish Soda Bread

I love being Irish. My last name is Jamieson so I get to drink whisky without guilt (ok, so it’s spelled differently), and I feel a bit of undeserved pride when making Irish soda bread. This recipe contains actual whole grains, extra protein from the nuts and seeds, and tastes great when served warm with soup. Oh – and there’s no cholesterol (no milk, no eggs!) so it’s pretty heart healthy with its high fiber content.

Ingredients:

1 ½ cups plain, unsweetened soy milk

1 tablespoon apple cider vinegar

¼ cup fresh lemon juice

2 ½ cups whole spelt flour

½ cup white spelt flour or unbleached white flour

¼ cup barley flour

1/3 cup Sucanat, Rapadura, or other natural cane sugar

1 tablespoon baking powder

½ teaspoon baking soda

1 teaspoon salt

1/3 cup rolled oats

¼ cup millet

½ cup raw sunflower seeds

¼ cup extra virgin olive oil or grapeseed oil

2 tablespoons tahini

Directions:

Preheat the oven to 325 degrees. Lightly oil a round 3-quart glass baking dish and set aside.
Combine the soymilk, apple cider vinegar, and lemon juice in a bowl and set aside to curdle.
In a large mixing bowl, combine the flours, sugar, baking powder, baking soda, and salt until well combined. Mix in the oats, millet, and sunflower seeds
Add the oil and tahini to the soymilk mixture and whisk well to combine. This dough should look a little lumpy and bubbly, so don’t overmix.
Place the dough in the prepared baking dish and bake for 45 to 55 minutes, or until it’s lightly browned and a toothpick inserted in the middle comes out clean. Allow the bread to cool at least 20 minutes before cutting.

Serves 10

Per serving: 401 calories, 16g fat, Omg cholesterol, 660 mg sodium, 8g fiber, 58g carbohydrate, 12g protein.

Filed Under: diet for heart disease, healthy recipes for kids, Recipes Tagged With: irish soda bread recipe, vegan irish soda bread, whole grain irish soda bread recipe

GoIndie Network Shows My SOD Scone Video!

March 10, 2011 By Alexandra Leave a Comment

GoIndie came over and filmed me making my favorite Sundried Tomato Onion Dill Scones – savory and delicioush!

Filed Under: Fast Healthy Cooking, healthy recipes for kids, Recipes, Videos

Nut-Free School? Perfect Sandwich Recipe For Kids & Parents

Hemp Fudge

Healthy treats for the whole family

Hemp Recipes That Adults & Kids Will Love!

Protein Rich Hemp Cacao “Milkshake”

Cashew & Hemp Seed Maple Cream

Hemp Recipes That Adults & Kids Will Love!

Protein Rich Hemp Cacao “Milkshake”

Cashew & Hemp Seed Maple Cream

Which Food Colorings Are Dangerous?

How to find out which food colorings and additives are lurking in your foods and whether they’re dangerous

Natural Sweetener Smack Down #2: Brown Rice Syrup (With Gluten-Free Chocolate Chick Blondie Recipe!)

Natural Sweetener Smack Down: Brown Rice Syrup

& Gluten-Free Chocolate Chickpea Blondies

Chocolate Chick Blondies

Luck Of The Irish! St. Patty’s Day Cupcake Triumph

Luck Of The Irish! St. Patty's Day Cupcake Triumph

Vegan Whole Grain Irish Soda Bread

Irish Soda Bread: Vegan, Whole Grain Style!

GoIndie Network Shows My SOD Scone Video!

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