Perfect Protein Pancakes

Ingredients:

• 1/2 cup egg whites
• 1/4 cup Oat flour (made with Steel Cut Oats aka Pin Oats) you can make or BUY
• 1/4 cup Plain no Fat Greek Yogurt *
• 1/2 teaspoon liquid stevia 

*You can subsitue Low fat Cottage cheese instead of Greek Yogurt.  You will need to put the wet ingredients into your food processor or hand blender to create a smooth batter.  This creates an even fluffier pancake.

Directions:

Mix Your Egg White, your stevia, and your Greek Yogurt till combined.  Add Oat Flour and stir it up.  Using a non stick pan make pancakes! 

This makes about 2 Pancakes.  Nutrition:  183 calories and 18 Grams Protein 

Enjoy!

xoxo Ashie Girl

Raw Rolls adventures in Cauliflower Cous Cous and Epic Fails

Sometimes the whole making raw food thing is a real adventure
I mean
I look through reams of recipes, food blogs as well as food pictures for inspiration
Once I see something I want to try
I collect all the ingredients
Then try and find extra time to try it out
Take pretty pictures
and hopefully make something that is a good post that I can share
sometimes I attempt things and they are such a flail
sometimes it is because I am being foolish thinking I have enough time
to play around creating
I rush through it and really make a mess
I thought this time was one of those times
BUT somehow an epic fail...
Became a very yummy lunch and a recipe I thought quite worthy of a blog post
The original idea came from a recipe for Cauliflower cous cous
The idea was to blend up cauliflower with a bunch of other tasty ingredients
then wrap them up like a sushi roll using thinly mandolin sliced cucumber
I realized mid wrap I really actually was going to need some nice wooden tooth picks to hold these lil babies together
BUT none were to be had so the roll came apart and failure began to be a clear
ALAS
IF in doubt
wrap it in Nori !!!
A Flail became Beautiful
I made one wrap completely raw
and the next I snuck a bit of leftover short grain Sticky Lundenberg sweet rice
These were so yummy

BY THE WAY
friends
YOU should really know that Cauliflower is voted one of the worlds HEALTHIEST FOODS
I am certainly trying to eat more of it!
This is a recipe that might help you included it in your meals another way other than steaming it
and having it stare back at you from your plate as if to say
 YYYYaaAAWWWWWnnn....
Hey ...I am Caulifower...I am LIKE so white and sorta boring and blandish...
instead
you will experience
BAM
Raw Cauliflower Nori Power ROLLS
Yeahhhh!
Better right?

Recipe:
Cauliflower Cous Cous:
3 Cauliflower florets
1 TBSP Organic Thompson Raisins
1 Handful of Parsley
1 TBSP Lemon Juice
2 TBSP Tahini
Pinch of Salt & Pepper

Put all the ingredients in your food processor and pulse until cous cous like consistency

The recipe I wanted to do was this

BUT it Turned out like this:

SO next I improvised 

And made some Nori Rolls

One Raw with Green snap peas, Avocado, Cucumber

ALSO one with a bit of Lundenberg short grain Brown Sweet Rice

as well as all the other goodies 

This was SO yummy 

with a bit of liquid Bragg's amino's and hummus for Dip

SERIOUSLY SERIOUSLY Ridiculous!!!! Carrot Soup Cooks in the Vitamix

Do you understand what this means!?
Making soup in a blender!!!
FOOLS
HEAVEN IS NOW ON EARTH!

No sautéing!
Simmering!
OR Big mess porting Hot liquid to the blender
because you are super impatient and waiting for the soup to cool
IS Borring

So in the midst of a sleepness night
I decide to drown myself in a pile of recipe books and Food Mags
After all if you cant sleep one has to seek comfort

Flipping through raw food ideas and the Vitamix cookbook that came with the blender I discover that you can actually cook soup in the blender
You put all your ingredients in
YOu switch the sucker on
and let er Rip for 5 -6 mins until ......
wait for it...
The soup is steaming and cooked
FRIG!
okay clearly I need some sleep and I have gotten to that giddy stage of being exhausted
(whaaaa already ????  ......should be a fun day)
But this news is just So so SOOOO great I wanted to post it straight away with the recipe

CARROT GINGER VITAMIX SOUP

4 Medium Carrots, halved
1/4 small Onion, peeled
4 Garlic Cloves, peeled
2 TBSP Raw Pumpkin Seeds, preferably soaked for at least 8 hours
Pinch of salt & pepper
1 TBSP Ginger Root
1/2 small Apple
2 TBSP Miso
2 Cups Water

Add the list in order into your hot rod blender
Turn machine on high
let it go for 5 mins
YOu NOw HAve SOUP!!!!
enjoy Buddies

xoxox
Ashie Girl

Quinoa (or Brown Rice) Falafels With Tahini Yogurt Sauce

These are tasty and super versatile
You can eat them as is dipped in this yummy yogurt Tahini
OR
Crumbled on a Simple Green Salad
OR
Rolled up into a Nori Wrap
Easy to whip up a Batch
Eat what you can
Then freeze the rest for grab and go healthy Portion sized food
One of the hardest things about eating clean is just being prepared
Cooking ahead and freezing these will keep you one step ahead of the game

Quinoa Falafels

1/2 Cups Quinoa (or 1/2 Cup Brown Rice)
1 Cup Chopped Carrot
1/2 Cup Sliced Green Onions (about 3)
3 TBSP Chopped Parsley
15 oz Sprouted Garbanzo Beans
1/2 Cups Eggs Whites
1 Whole Egg
2 Tbsp Fresh Lemon Juice
1 tsp Cumin
2 tsp Coriander
2 Tbsp Soaked Sesame Seeds
2 Cloves Garlic
Salt & Pepper

Yogurt Tahini

1 Cup Plain Yogurt
1/4 Cup Tahini
1 Tbsp Lemon Zest
Fresh Chives to taste
Salt & Pepper
Purple Chive Flowers

In a small sauce Pan bring 1 Cup Water to a boil.  Add Quinoa or Brown rice (same water ratio)
reduce heat to low.  Cover.  Cook Till water absorbed.  About 12 minutes for Quinoa or 30 minutes       for Rice.
In a bowl whisk yogurt, Tahini, Lemon zest, Chives and a pinch of Salt & Pepper.  Cover and cool in fridge.
In a Blender or Food Processor, Pulse Carrots.  Add Green Onion, Garbanzo Beans, Sesame Seeds, Lemon Juice, and Egg.  Pulse until roughly combined.  Add Quinoa (rice) and pulse a couple times.  Nice to keep it a bit chunky.
Allow to sit in fridge for an hour. Ok to rest overnight if you want to make it ahead to cook the next day.
Heat Oven to 400 degrees.  Drop into Tablespoon sized balls onto lined baking sheet.
Bake for 20 mins till golden.
Cool on wire rack.
Enjoy!

Traveling

Plane Food Sux
That is IF they feed you
Then it sux
I suppose this is an opinion
Maybe there are some that love plane food and look forward to this as they adventure
On the other hand I am one that packs Food
A BIG ass bag of food onto the plane with me for my family to munch on
Pretty much the only thing you have to be weary of is that you can't pack liquid or Jell like stuff
YOU CAN pack a small container of Homemade Hummus as long as it meets the rules !!!

Carry-on baggage:

Liquids gels and aerosols are permitted in carry-on baggage on the following conditions:

• They are in containers of 100 ml/100 g (3.4 oz.) or less.
  • Containers over 100mL/100g (3.4oz) will be confiscated from carry-on baggage at the security checkpoint.
• The containers are placed in one (1) clear, closed and resealable plastic bag no larger than 1 litre (1 quart).
  • One resealable plastic bag per passenger is permitted.

I pack Protein Bars, Nuts, Fruit, Rice, Crackers, Rice Cakes, and Layered Salads
YUM
We buy Big waters after we go through security
and we are happy campers

White Bean Hummus 

Sprouted Mung Beans

LOTS of Veggies for munching

Adventure is Beautiful

Make Gluten Free Bread in your blender..Super easy LOVE!

Rice Flour Bread

2 Cups Rice Flour
2 tsp baking Powder
1/2 tsp baking soda
1 TBSP Honey
1 Cup Egg Whites
3/4 Cup Plain Yogurt + 1/4 Cup water
1 TBSP Olive Oil

Place Rice Flour, Baking powder, baking soda, and honey into blender container and secure lid.
Blend until mixed.  Pour into a med sized bowl.
Add Egg Whites, Yogurt,  oil, and one Cup of the Flour mixture.  Blend until ingredients are moistened.  Add the remaining Rice flour mixture.  Blend again until processed.
Use a spatula to scrape down sides if needed.
Do Not over blend.

Spread batter into a greased 8 1/2 x 4 1/2 inch loaf pan.
Bake @ 350 degrees for 45 minutes
Remove from pan and cool on wire rack

Enjoy!
Xoxo
Aishie Girl

Chard Wraps Fuel For Fabulousness

These are the prettiest!
They are fabulous! 
And so are you! 
Spring Time Mission:
Eat pretty things...feel fabulous 

Just getting back from a wonderful visit to the north to visit our family.
The landscape was white with snow most days the sun gleamed and made everything sparkle. Needless to say the experience was very cold and breathtakingly beautiful.
I spent a week sleeping, reading, laughing, squeezing babies, training in the original Young Gun Gym, and connecting with the most beautiful people....feeling super blessed that I can call them my family.
My Boden spent a week loving his Nan and Pop, cousins, uncles and Aunts who shower him with love.  Teaching him all about the north.  He built snow forts, snow tunnels, and went snowmobiling making snow angels on untouched white snow surrounded by foreverness of ice.  
Being a BC kid who panics to play in the inches of soggy slushy wet snow we might get on very few days of our Vancouver Island winter..... He was in absolute 9 year old heaven to say the least.

Upon our return we battled with a bit of jet lag and some dangerous flatulence from traveling food and time changes.  Traveling can be hard on the body that is for certain!
I was very happy to get to our regular routine and full access to farmers market greens and fruit.
(Sorry family ...if I could email you fresh greens and beautiful fresh Berries today I would!!!)

So back to the kitchen and back to creating beautiful live food for my family.
The Carrot sauce you build for these wraps is SO incredible 
If you never EVER make anything you read on my blog please try this 
you will not be sorry

These are inspired from a beautiful blog called sprouted kitchen
Enjoy

Chard Wraps:
(makes 4 wraps)

8 Large Chard or Collard leaves- washed and dried
2 Cups Brown Rice or sprouted or cooked Quinoa
1 TBSP Sesame Seeds, soaked
Juice from 1 Lemon freshly squeezed
1 Cup Carrots, roughly chopped
1 TBSP Fresh Ginger
1 TBSP Miso Paste (I used chickpea miso :) )
1/2 Small Shallot
3 TBSP Apple Cider Vinegar
1 tsp Honey
1 tsp Sesame Oil 
1/2 tsp sea salt
2 Cups Raw grated beets (I used Golden Beets Omigosh Sooo pretty!)
1 Avocado - pitted and sliced 
1 Cups Sprouts or Micro Greens 
1 Avocado 

Cut the end stems off each collard leaf and shave down the stalk, making it the same thickness as the rest of the leaf.
Combine Lemon Juice, Carrots, ginger, shallot, miso paste, honey, and vinegar in a food processor until smooth, adding sesame oil and salt at the end.  
Using Two leaves at a time, overlap them halfway to create a bigger wrapping surface.
Place and even about of Carrot spread on.  Top with Rice, followed by beets, avocado, and sprouts.  Fold sides over and roll tightly like a burrito. 
Serve immediately or wrap in wax paper and store for your lunches for about two days.

ENJOY!!! 
xoxo
Ashie Girl