"The" Ideal Diet

Here at Happy Food Living we have been following the debate re: which cultural diet is "the best" for a while; generally it seems there's still debate about it, and of course it is possibly/probably the case different cultures with distinct general genetic makeups are more- or less positively responsive to different diets.  That being said, we do agree with much of the latest literature indicating omega-3-rich foods appear to be better for heart health/CHD (Coronary Heart Disease) prevention than not, and in general a diet that is not skewed toward omega-6 fats (as is commonly the case with traditional American diets via reliance upon omega-6-rich vegetable oils, etc.) is healthier overall.   Given this, however, it's interesting to note studies of heart health in Alaskan Inuits have indicated "many" Inuits have artherosclerosis without actually expressing CHD...all the more reason this diet stuff is confusing!  Essentially there's a lot to be said about this topic so commentary from our end could consume many, many blog posts.  Suffice to say, however, it seems as though the Minding Your Mitochondria diet as discussed by Dr. Terry Wahls is generally "the best."  Of course there are important details worthy paying attention to that are not discussed in the online MYM lecture, but Dr. Wahls provides a fairly adequate overview of the multifaceted health reasons to justify abiding by the Minding Your Mitochondria diet.

As discussed elsewhere on this blog we at Happy Food Living generally abide by a low-carb, whole foods diet.  We incorporate lots of plant-based healthy fats (esp. avocado and coconut, both of which are great added to smoothies), some omega-3-rich fish, and bits of meat (esp. omega-3 rich grassfed beef, and omega-3 rich chicken eggs) here and there into our diet.  We also enjoy both omega-3-rich ghee made using grassfed butter, and coconut oil.

With respect to omega-3-rich fish, sardines (esp. our favorite Wild Planet brand which is sustainably harvested) prove to be an ideal source; they are rich in omega-3s, protein, CoQ10, P, Fe, K, & Ca, etc.  Since sardines are also a physically small, r-selected species they are generally approved of via eco-conscious seafood lists such as the EDF Seafood Selector, and NOAA Fish Watch.  Wild-caught black cod are also excellent for many of the same reasons sardines are.   More information can be learned about cod using the relevant URLs provided.

In addition we place a strong emphasis on regular consumption of varietal vegetables in our diet (those which cover all colors of the rainbow), along with some omega-3 rich eggs (esp. the choline-rich yolk).  (Egg whites are the proteinous portion of eggs rich in methionine; these can be easily eliminated in a morning smoothie, for example, if you are avoiding excess consumption of methionine in your diet (e.g. > 1 g/day).  Whites may also be refrigerated in an air-tight container to be utilized later for tasty low-sugar orange- and almond macaroons :).

We also place a heavy emphasis on deriving lots of healthy fat- and protein rich calories from plant sources.  In other recipes on this site we have briefly referred to the NOW Foods pea protein powder; it is an ideal way to incorporate plant-based protein into one's diet.  Hemp protein and hemp seed (rich in omega-3s) are also ideal plant-based sources of protein, fat, and fiber.  Hemp protein is great added to smoothies, and hemp seeds (aka "hemp hearts") are a great complement to salads.  Due to our personal dietary experimentation we feel as though plant-based protein powders are best when combined with fat in a 70-30 or 80-20 fat:protein caloric ratio (which is easy to accomplish, given fats usually contain about 9 calories/g, while protein contains 4 calories/gram) in smoothies, muffins, energy bars, and even homemade salad dressings!

*An important point about pure plant proteins, however, for people who like high-carb diets with lots of sugar: if you ingest lots of protein and lots of sugar in the same meal (e.g. via a high-carb smoothie) you may end up stressing your liver and kidneys, urinating excessively in order to excrete excess sugar or protein from your body.  Because sugar and protein are physiologically processed in similar ways, when you layer sugar and protein atop one another in the same meal the body is demanded to process both at the same time and can experience physiological stress as a result.

You may also likely be aware that soy is controversial.  There are some people who love it and advocate for it whole-heartedly, while there are others who are more reserved about ingesting soy regularly in one's diet (especially a lot, and in unfermented forms).  Phytoestrogens, protease inhibitors, chemicals, soy's GMO nature, etc. are some reasons to perhaps think twice about soy.  However, it's clear that there is ample controversy regarding whether soy is actually "helpful" or "harmful," esp. regarding its many processed forms, etc.  If you'd like to read a short summary of some of the controversial aspects re: soy click here.  If you'd like to read a whooollllle lot more, feel free to research it using Google scholar :)

It may additionally be helpful to mention a few other miscellaneous points:

• Farm-raised tilapia - while a very tasty source of protein - isn't noted for containing many omega-3 fats, and is instead skewed toward omega-6 fats.
• Chicken and turkey are great sources of protein, as is pork, but chicken (esp. store-cooked rotisserie whole chicken) and pork are noted for having higher concentrations of omega-6 fats than omega-3 fats.

The above information is worthy taking into consideration when determining the optimal balance of your overall diet, as it affects your whole mind- and body health.

Additional resources:
Nature's Answer Liquid Omega-3 Supplement

NutriGold Omega-3 Supplement

NOW Foods Liquid Omega-3 Supplement

**For further information take a gander at Dr. Peter Attia's website if you'd like to explore some very intense, ultra-interesting personalized accounts regarding low-carb body transformations from "the healthiest one thought [he] could be" to "the healthiest one actually can be" with the elimination of metabolic syndrome via a low-carb diet!

We sincerely hope you find this information helpful!!

Orange Sesame Stir Fry

Orange Sesame Stir Fry

Vegetables
4 scallions, diced finely
1 inch ginger root, diced finely
15-20 baby carrots, chopped
1 head broccoli, chopped
3/4 c snow peas, whole
3/4 c sugar snap peas, whole
1 small can water chestnuts
10 cremini, white, or portabella mushrooms, sliced

Sauce
4 T Tamari
1 T sesame oil
2 T orange marmalade
1 T red chili powder
salt & pepper to taste

*Feel free to add meat (chicken would work well) or fermented tofu to this dish if you'd like.

**We recommend use of organic ingredients where possible.

Add 1/2" water to a frying pan over medium heat.  Add scallions and ginger.  Add carrots, broccoli, whole peas, water chestnuts, and mushrooms.  Mix together sauce ingredients in a small bowl.  Steam vegetables until nearly done.  Add sauce to vegetable pan, steam entire dish for 2-3 minutes more until complete.  Serve up and enjoy!

NOTE: Admittedly this dish isn't technically a stir fry; that's because there's ample evidence indicating steaming is healthier than frying.  However if you prefer frying feel free to do so; just replace the water with a healthy oil of your preference.

Squash Salad

As part of our tribute to Harvest Time we have more exciting salad recipes to share with you!  Harvest Time is an ideal time to sample various fall vegetables you may have never tried before.  There are so many different kinds of squash in the world the likely limiting factor is time, not variety.  Delicata, acorn, butternut, spaghetti, and kabocha squashes are just a few of our fancied fall favorites.

Squash Salad - Two Varieties

Variety 1
2 c mixed baby greens
3/4 c cooked, mashed squash
1/4 - 1/2 c broccoli/clover sprouts
2 T honey mustard miso dressing*
1.5 tsp grapeseed oil
salt & pepper to taste

*Honey Mustard Miso Dressing (derived from Cold Mountain Miso)
3 T white or yellow miso paste
3 T honey
2 T red vinegar (any variety)
2 T mustard

For dressing mix all ingredients together in a small bowl; you'll likely have enough for several salads.

Variety 2
2 c mixed baby greens
1/2 - 3/4 c cooked, mashed squash
1/2 avocado, cubed
1 T hemp hearts
1/4 c fresh sauerkraut w/ juice (Bubbies' is the absolute best!)
pomegranate vinegar, salt & pepper to taste

**We recommend use of organic ingredients where possible.

For both these recipes it's ideal to cook a big batch of squash that will last you several days up to an entire week...that way you'll have a ready resource of squash to top your lunchtime (or anytime) salads whenever you desire.  Happy Fall!

Hearty Kale Chips!

Oh the glories of kale!  Despite its appearance and reputation as a way-too-healthy coarse vegetable, kale is believed to be superbly beneficial for humans as it's rich with nutrients.  Kale (Brassica oleracea) is related to cauliflower, broccoli, and collard greens.  Similar to other cruciferous vegetables, kale is rich in vitamins C, K, and calcium.  Kale is also an ideal source of antioxidant carotenoids such as beta carotene (a precursor to vitamin A), zeaxanthin, and lutein (all of which are purportedly good for eye health).  As if such characteristics weren't sufficient kale is also an adequate source of sulforaphane and indole-3-carbinol; both compounds are associated with anti-cancer properties.

So to celebrate the wonder of kale we have a hearty, healthy recipe to share with you; we hope it delights your palate and helps you enjoy green living.

Hearty Kale Chips
2 bundles curly kale, leaves plucked from stems (w/ stems discarded)
1 c raw cashews
2 garlic cloves
1/8 c nutritional yeast
1 large lime, squeezed
1 tsp red chili powder
water
salt, pepper, and Hungarian paprika to taste

*We recommend use of organic ingredients where possible.

Using one or two large bowls separate the kale leaves from the stems and rinse thoroughly.  Place 1 c raw cashews in a blender, add enough water to meet the 1 c line on the blender's side.  Then add the remaining garlic, nutritional yeast, lime juice, and spices.  Blend all sauce ingredients together until the mixture is smooth.  Thoroughly lather the kale leaves with the sauce.

Place the coated kale leaves onto a 4-stack dehydrator and dehydrate at 115 degrees for 4-5 hours.  You should have enough kale chips to last one week (unless you're super hungry...it's easy to feel that way with this scrumptious recipe ;-).

Pumpkin Walnut Clove Muffins

Harvest Time is a special time; it presents an opportunity for us to connect with the earth, ourselves, and each other through the harvesting, processing, and preparation of food nurtured into fruition during the hot summer months.  If you're as much a fan of vitamin-rich pumpkins as we are, and you enjoy transforming pumpkin into various foodie delights, then hopefully you'll relish this recipe.  These pumpkin walnut clove muffins are low-sugar, low carb, vegan, and grain-free.

FYI: The walnuts in this recipe help balance the overall fat profile; almonds have a greater proportion of monounsaturated fatty acids (MUFAs) relative to polyunsaturated fatty acids (PUFAs), and walnuts have proportionally more PUFAs than MUFAs.  The PUFAs in walnuts are also reputed a good source of omega-3 fats.  Related the shredded coconut and coconut oil provide a bit of potentially healthy saturated fat (yes, we said "healthy"...the reputation of saturated fats is quickly changing across American culture).

Pumpkin Walnut Clove Muffins

Dry Ingredients
1.5 c almond meal
1/2 c desiccated shredded coconut
1/4 c coconut flour
3/4 c sprouted walnuts, diced
1 T granulated sugar (or sweetener of choice*)
2 tsp cinnamon
1/4 tsp ground cloves
1 tsp baking soda
1/4 tsp salt

Wet Ingredients
4 flax eggs**
1 T coconut oil
1 15oz. can pumpkin
1 T apple cider vinegar

*Remember if you use a liquid sweetener to mix it in with the wet ingredients.

**(1 flax egg = 1 T flax meal + 3 T warm water allowed to stand at room temperature for 5-10 minutes so the flax meal can expand)

***We recommend use of organic ingredients where possible.

Preheat oven to 350 degrees.  Line a twelve-cup muffin dish with paper muffin liners.  Mix the dry ingredients together in a large bowl, and the wet ingredients together in a separate medium bowl.  Combine dry- and wet ingredients together.  Distribute the batter into the twelve paper muffin cups.  Bake at 350 degrees for 50-60 minutes.  Yum!!

Nutritional Breakdown (approximate values for each of 12 muffins):
Fats - 16.98 g, of which 4.42 g are saturated
Protein - 6.10 g
Carbohydrates - 5.18 g

Quantifying Your Health with Personalized Blood Tests

Good health websites cite their sources and make testable predictions.

Sources are important so that you can do your own research and keep track of the (often conflicting) opinions of actual scientists.  Testable predictions matter so that you can test whether you actually have a particular disease.

For example, let's say a website is promoting the idea that many Americans are vitamin B12 deficient.  The symptoms are inflamed joints, weakness, fatigue, etc... you know the drill.  Maybe your case of the "blehs" is actually vitamin B12 deficiency!

But hold on a minute.  Before you start chugging B vitamins, go ahead and test the hypothesis.  With a blood test.

Ordering blood tests is easy online, and actually cheaper and faster than trying to go through your doctor and the insurance maze.

We recommend heading straight to Private MD Labs .... great customer service, prompt turnaround, good selection and great prices!

Select the test(s) you're interested in, and you'll be ready to head over to a local phlebotomist in about an hour.  (Some tests require fasting for 12 hours.)  We recommend selecting one test or "panel" at a time, because many panels are composed of the same basic tests. If you select panels with overlapping tests the lab will only perform each test once; its much better to order repeat measurements separately to get a better "average" picture of your blood chemistry.

Once you get your lab results, feel free to post your questions to a website like Healthtap where doctors can help diagnose any health issues online.  For example, you can peruse the doctors' responses to patients with low TIBC.

And be careful to note the limitations of comparing your test results with standard ranges, which vary from state to state.

Now you can take control of your own health!

Good luck!

A Catch 22: the Role of Dietary Methionine

Source.

Methionine is the only essential amino acid that contains sulfur.  (Cysteine also contains sulfur but is semi-essential because it can be synthesized from serine and methionine.)  The ratio of methionine to glycine within your body is crucial since glycine acts primarily as an antioxidant (it is converted to glutathione), whereas methionine generally has an oxidizing effect.  A number of scientific studies have observed methionine-restriction diets to confer life-extending effects upon various animals including rats, mice, and fruit flies.  Given the abundant variability in studies of methionine restriction diets, however, we decided to summarize some of the relevant scientific literature to see if there are any general discernable patterns that may be applicable to humans.

Key Research Findings:

• Studies conducted so far indicate rats, mice, and fruit flies have benefited from a low-methione diet.  An almost-zero-methionine diet causes disease and ultimately death; (complete removal of methionine is almost impossible, as it is an integral component in nearly all proteins).  It has been observed, however that reducing dietary methionine intake by half of "normal" levels confers significant anti-aging benefits via reduction in the generation of reactive oxygen species (ROS) in rats.  2008.  

• A well-written review article of caloric-restriction (CR) diets found that methionine appears to be a key culprit in aging; restriction of fat, carbohydrates or any other isolated amino acids apparently has no effect on lifespan of both humans and animals studied in laboratory settings.  2011.

• Interestingly, many cancers rely upon gross intakes of methionine because their regeneration pathways are mutated; they also need to synthesize lots of new proteins for cellular growth.  2011.  Note this is an important paper for cancer treatment because it clearly demonstrates that diet can influence cancer growth.  While this is not surprising for us, many oncologists (and other doctors) don't quite recognize the importance of diet in relation to disease... yet.

• It's further interesting to note cancerous tumors create a sulfurous stench that appears to help them grow and mutate.  The sulfurous compounds are creating by reacting excess glucose with methionine; knowing such may provide us with good reason to limit dietary intake of both compounds.  2012.

• Apparently the "bad boy" status of methioinine is attributable to its generation of ROS in mitochondria...but as always, there's a catch: some ROS generation appears to be a good thing!  2014.

The information presented above provides ample evidence indicating methionine intake beyond that which is required for daily cellular function can possibly instigate or worsen diseases such as cancer in humans.  However it's important to remember that nutrition science is an ongoing process; with all we think we do know, there's at least ten times as much that we don't.  (For example, another study conducted in 2011 observed dietary glycine supplementation confers the same health benefits as those associated with methionine restriction in laboratory rats.)  It's clear our understanding of physiological processes at the cellular level is continually developing.  However the above information may be beneficial to you in developing a diet that energizes you, and helps you live a long and content life.

For additional reading on this subject, and others, refer to Do High-Protein Diets Cause Kidney Disease and Cancer? by Chris Kresser and 5 Reasons Why Even Vegetarians Should Eat Gelatin by Laura Schoenfeld.

Pizza Soup!

This recipe was derived from Susan Powers' blog Rawmazing.  Take one glance at her blog and you'll quickly notice her cuisine is indeed amazing; many of her recipes are delicious, aesthetically pleasing, and cater to raw foodists across the world.  Pizza Soup is adapted from Susan's original recipe entitled "Raw Stuffed Mushrooms with Rosemary 'Cream.'"  Our version below is cooked, not raw, and modified with respect to the flavor palate.

Pizza Soup:

Main Dish
4 large portabella mushrooms, stems removed
1 c sweet or yellow onion, diced
4-6 cloves garlic, diced finely
2 T agave syrup or sweetener of choice
1-2 c tomatoes, diced (Roma tomatoes work quite well)
1 large bunch rainbow Swiss chard, chopped OR 4 c fresh spinach leaves
6 T Tamari
1/2 c sprouted walnuts*, diced finely
salt & pepper to taste

Cashew Cream Sauce
1 c raw cashews, soaked for at least 2 hours
1/2 c water
1 clove garlic
1-2 tsp dried rosemary
salt & pepper to taste

*Sprouted walnuts are an easy modification of your traditional walnuts.  Sprouting has the effect of removing tannins from walnuts; it is the tannins that typically give walnuts a bitter flavor, make them astringent and somewhat difficult to digest.  To sprout: simply cover your walnuts in water (providing them with a bit extra water and room to expand) in a covered bowl or jar.  Soak walnuts in the refrigerator for 2-3 days, changing the water every eight hours or so.  Your walnuts should definitely be ready after 3 days and will store in the refrigerator for at least 10 days.

**We recommend use of organic ingredients where possible.

To Prepare the Main Dish:
Steam the portabella mushrooms in 1) a separate pan with a 1/4 - 1/2" water at the bottom, or 2) a double boiler until cooked to your desired toughness.  Meanwhile add a bit of water to a large frying pan.  Add onions and garlic to the pan, steam on medium heat for at leat 5 minutes.  Add Swiss chard OR spinach and continue steaming vegetables until mostly cooked through.  Once vegetables are near desired toughness, add in tomatoes, sweetener, Tamari, and salt & pepper.  Turn off heat and toss sprouted walnuts on top.

To Prepare the Cashew Cream Sauce:
Combine cashews, water, garlic, and 1 tsp dried rosemary in blender.  Blend all ingredients together until smooth.  Taste sauce to determine if you would like to add more rosemary and adjust accordingly.  Add salt & pepper to taste.

Final Preparation:
Place one steamed portabella mushroom cap into a bowl, top with mixed vegetables and broth.  Add a dollop of cashew cream sauce on top and enjoy!!

Blueberry Banana Cinnamon Almond Muffins

Today is a happy day!  We've been tinkering in the kitchen for quite a while now, toiling and roiling our culinary cauldron in search of the perfect muffin recipe.  As with all things the search for a perfect muffin recipe is a continuously evolving adventure, but today we're celebrating with some inspirational success!

This recipe was derived from the Paleo Bread recipe found on Elana's Pantry - a foodie's fantastic haven we're slightly addicted to at the moment.  Elana has got all sorts of low-carb/paleo recipes on her site that are definitely worth paying substantial attention.  You'll notice our version is vegan-friendly; our 4 flax eggs can be substituted for 4 chicken eggs if you like.

Blueberry Banana Cinnamon Almond Muffins:

Dry Ingredients
2 c almond meal
2 T coconut flour
1/4 c buckwheat flour
1/4 tsp salt
1/2 tsp baking soda
1.5 tsp ground cinnamon

Wet Ingredients
4 flax eggs*
1 ripe banana, mashed
1 T coconut oil
1 T granulated sugar or agave syrup or honey
1 T apple cider vinegar
1/2 c frozen blueberries

*(1 flax egg = 1 T flax meal + 3 T warm water allowed to stand at room temperature for 5-10 minutes so the flax meal can expand)

**We recommend use of organic ingredients where possible.

Preheat oven to 350 degrees.  Line muffin tin with 12 paper muffin cups.

Mix the dry ingredients together in a large mixing bowl.  Combine all the wet ingredients except the blueberries together in a separate medium-sized bowl.  Combine wet- and dry ingredients together, mixing thoroughly.  Add blueberries in at the end; stir the batter lightly so as to keep the blueberries intact, ensuring not to mash them in the process.  Transfer batter to muffin cups and place in oven.  Bake your muffins for 30 minutes.  Yum!

Nutritional Breakdown (approximate values for each of 12 muffins):
Fats - 12.21 g, of which 1.92 g are saturated
Protein - 5.71 g
Carbohydrates - 6.58 g

Carrots & Almond Butter

Ever get a hankering for a snack enriched with both fat and crunchiness?  "Yes!" you say?  Typically us Americans love to resort to potato chips when we're laden with such cravings.  While potato chips aren't awfully evil, health gurus can list a variety of reasons why one may want to avoid indulging in chips in large quantities.  (Such reasons include the fried nature of most potato chips (unless you select a baked variety) and the related oxidizing effect that fried nature can have upon your body's cells; the fat-to-carbohydrate ratio with essentially no protein which can exacerbate health conditions such as being overweight and obesity; and high sodium content which can promote high blood pressure and related mood/health complications.)

So we have a happy surprise for you!  We've discovered that fresh-ground, roasted (or raw) unsalted almond butter is a great treat to enjoy with raw vegetables - particularly carrots!  Fresh-ground, unsalted almond butter is noteworthy for serving as a healthy source of both unsaturated fats and proteins, and is void of added sugars, salts, and extra unnecessary fats such as vegetable oils (e.g. palm, sunflower, canola) that are typically added to canned/jarred nut butters and peanut butter.  With their high protein content almonds are full of amino acids.  Additionally almonds are noted for their vitamins and trace metal content; signature vitamins include E, A, and a suite of B vitamins.  Trace minerals include iron, calcium, manganese, magnesium, phosphorous, potassium, and zinc.

Carrots & Almond Butter:
1 c baby carrots, peeled & washed (you can buy these in a bag pre-peeled and washed for you)
1/4 - 1/2 c almond butter

*We recommend use of organic ingredients where possible.

Take one baby carrot, dunk it in almond butter and much happily!

NOTE: If you find you enjoy this healthy snack as much as we do, feel free to sample the almond butter with other veggies and decide what combination you like best!

Coconut Mango Lassi

Lassis are scrumptious drinks native to Bangladesh, India, and Pakistan.  Traditionally they are made with yogurt (a good source of probiotics), sugar or spices (depending upon whether the intent is to make them sweet or savory), a bit of water and some fruit.  They may be topped with cream as a final touch to their preparation; this, of course, enhances their rich fatty flavor.  Common sweet flavors include mango, rose, strawberry, and lemon.  Savory lassis are often made with saffron, various spices, and/or butter.

Here at Happy Food Living we LOVE mango lassis.  With time we've developed a dairy-free alternative to traditional lassis that is nutrient rich, filling, and sates our appetites.  With mangoes as an essential ingredient (and also the national fruit of India...aren't Indians smart? ;-), these lassis are enriched with carotenoids noted for their cancer-fighting and antioxidant potential.

Coconut Mango Lassi:

1 c light coconut milk

1/2 - 1 c frozen mango chunks OR 1 whole ripe red mango

2-3 ice cubes

*We recommend use of organic ingredients where possible.

Mix all ingredients in a blender, power up and enjoy!

Amaranth and Quinoa: Two Plants with Great Protein Content

Traditional Medicinal's Everyday Detox - Dandelion

This is a great tea for the evening, especially after a heavy meal.  Another awesome offering from Traditional Medicinals...

(NOTE: It may be too strong for you to drink on an empty stomach.)

Best Sugar for the Planet, for You

So many kinds of sweetener!  Some people say all sweeteners are all the same, while others say This One or That One is the best.

After voluminous research we've concluded that high-fructose sweeteners (like corn syrup, agave nectar, & honey) can be harmful, especially if they are cooked at high temperatures. (source).  Scientific research indicates fructose has a lower immediate effect on blood sugar level as the majority of it is first processed by the liver...but in high amounts it may eventually damage the liver (and lead to fatty liver disease), contribute to glucose intolerance, and help cancer cells metastasize.  Research indicates glucose can also have damaging effects upon your body; it can contribute to the initiation of various forms of cancer and type II diabetes.

Ultimately it appears that sugar in excess is just plain hard on our bodies.  Therefore in tune with our holistic approach to mind- and body wellness, we here at Happy Food Living aim to indulge in low amounts of sugar (most of which are derived from fruits), exercise regularly (which is believed to be associated with a variety of health benefits including blood sugar moderation and mitigation of cancer development), and generally adhere to a low-carbohydrate, grain-free diet (grain-based diets are believed to be associated with type II diabetes and cancer as well).

Therefore it seems the best approach to meet our goals of sustained health and well-being is a low-sugar, low carb diet (link to perfect diet discussion, ie create another post on this blog).  With this, however, we acknowledge that as long as we're going to be baking we need to use some sugar, so why not choose the cheapest, most environmentally sustainable kind?  We found Florida Crystals cane sugar to be a high-quality product, produced sustainably using energy from sugar cane biomass.  Florida Crystals sugar is also Fair Trade certified.

NOTE: You may find this sugar reasonably priced at Walmart.

Chia and Fruit Bowl Breakfast

This is one of the easiest breakfasts you might indulge in, if you have access to fresh ingredients....

Chia & Fruit Bowl Breakfast:

1 - 2 T chia seeds

1 - 2 c fresh fruit (bananas, strawberries, papaya, mango, blueberries, blackberries, raspberries)

1/4 c light coconut milk or almond milk

1 - 1.5 c water

*We recommend use of organic ingredients where possible.

Mix 1-2 T chia seeds with 1-1.5 c water and let soak.

Meanwhile simply slice up as much fruit as you desire and place into a bowl.  (The dish above contains bananas, blueberries, and strawberries.)

Once about 10 minutes have passed and your chia seeds are swelled with moisture from the water, pour them over the fruit.  Add the light coconut milk on top and slurp up!  (NOTE: almond milk will suffice as a replacement for coconut milk.)

Banana Coconut Cream Dream Pie - Dessert!

The ultimate recipe for the ultimate banana coconut cream pie.  This culinary concoction is vegan, low sugar, and gluten-free.  If divided into ten slices, each slice weighs in with approximately 8 grams of protein, 33 grams of carbohydrates, and a massive 34 grams of fat, 18 of which are saturated...to quote President Obama, "I believe that is the point."

Banana-Coconut Cream Filling:
3 medium bananas
3.5 c light coconut milk
1/4 c corn starch
1/2 c granulated sugar
1 T coconut oil
2/3 c unsweetened shredded coconut

Vegan, Grain-Free, Gluten-Free Pie Crust:
1.5 c almond meal/slivers (use any ratio you'd like; 1 c meal + 0.5 c slivers works well)
1 c unsweetened shredded coconut
1 T coconut oil
1/4 tsp salt

Cashew Cream Icing:
1 c raw cashews
1 c light coconut milk
1 T granulated sugar
1/3 c unsweetened flaked coconut

*We recommend use of organic ingredients where possible.

Avocado & Kimchi

Avocados and kimchi are what we consider to be super foods.  It would be difficult to enumerate all the nutrients and associated health benefits embedded in these two foods, but suffice to say if you eat this snack you'll likely feel wonderful in no time at all.

Avocados (Persea americana) come in many varieties, are native to Mexico and Central America.  You're likely familiar with the Hass avocados most often found in supermarkets across America.  If you have the opportunity to try other varieties from the fruit's native region we highly recommend you do so; variation in flavor and texture delight the palettes of many!  Avocados are perhaps most widely noted for being a source of healthy fats (monounsaturated fats including oleic acid which purportedly can aid absorption of carotenoids; polyhydroxylated fatty alcohols (PFAs); and phytosterols which assist the body's inflammation control), and B vitamins.  Additionally avocados are rich in carotenoids and are believed to promote the body's ability to control inflammation, good cardiovascular health, the body's ability to regulate blood sugar, and be associated with certain anti-cancer effects.

Kimchi is a traditional national dish of Korea.  It is a fermented dish made with a variety of vegetables (the most notable being cabbage) and seasonings - particularly varieties of red chili pepper.  Because it is a fermented food it also possesses health benefits associated with fermentation; such benefits include enhanced concentrations of B vitamins and the promotion of healthy intestinal bacteria (probiotics) which are believed to slow down/reverse certain diseases, benefit intestinal health, aid digestion, and enhance the immune system (FMI see The Art of Fermentation by Sandor Katz).  Other fermented foods include kombucha, sauerkraut, and naturally aged unpasteurized cheese.

We hope you delight in this snack which is easy to prepare in just a few minutes...

Avocado & Kimchi
1 medium-large avocado, sliced in half
4-6 T kimchi (add more or less to your liking)

*We recommend use of organic ingredients where possible.

Remove the pit from the avocado, scoop its flesh out from the skin, and cut into smaller pieces.  Place the avocado on a plate and supplement with kimchi.  Add a bit of olive oil and black pepper if you like.  We recommend you eat each spoonful of avocado with a bit of kimchi.  Enjoy!

Surprisingly Scrumptious Pad Thai

What's more...it's almost entirely raw!  Can you believe it?!  Here's another one of those delectable concoctions you taste once you're finished making it and say, "Wow, I can't believe it's that good!"

Pad Thai is a traditional dish native to Thailand.  Some of us are familiar with pad Thai as a signature dish representing Thai culture and relish the opportunity to indulge in it whenever we venture into a Thai restaurant for some savory cuisine.  Ingredients that characterize normal pad Thai include rice noodles, eggs, tofu or chicken, fish sauce, tamarind pulp, shallots, palm sugar, dried shrimp, red chili pepper, mung bean sprouts, lime juice, and peanuts (see Pad Thai for more information).  We've adopted this imitation recipe as our own and hope you enjoy it as much as we do.

Pad Thai

Base

1.5 c purple cabbage, shredded or chopped finely

1.5 c green cabbage, shredded or chopped finely

1/2 lb peeled, rinsed baby carrots, shredded or chopped finely

1/4 - 1/2 large bunch cilantro, diced finely

1/2 large zucchini, shredded or chopped finely

4 c kelp noodles (rinsed and drained) OR 1 3-pack (5.29 oz.) dried mung bean noodles (boiled until soft)

(NOTE: you may want to adjust the noodle-to-veggie ratio according to your preferences)

1/2 c raw cashews, chopped finely

2-3 fresh limes, sectioned into quarters or sixths

Mix all the chopped raw vegetables together.  Rinse and drain the raw kelp noodles or boil and drain the mung bean noodles (according to package directions).  Hold the cashews and lime wedges off to the side until the dish is complete.

Almond Sauce

1 c almond butter, roasted or raw

2 inches fresh ginger root, skin removed and diced finely

1/2 c water

1 lemon, squeezed

4 T agave syrup

3 T Tamari sauce

2 T sesame oil

3 cloves garlic, diced finely

1/2 - 1 jalapeno pepper, diced finely

black pepper and Hungarian paprika to taste

Mix all prepared ingredients of the sauce together.   

*We recommend use of organic ingredients where possible.

Since this recipe can feed 4-8 people you will either be guaranteed to have leftovers or happily sate the taste buds of many.  If you are planning to have leftovers you may want to mix all the veggies together and store them separately from the noodles and sauce.  The kelp- and mung bean noodles are both easy to prepare in a very short amount of time so you may want to prepare just  as much as you think you need for one dinner and save the rest for later.  The almond sauce stores well in the refrigerator for at least a week so you may want to blend it into a mixture of the veggies and noodles one serving at a time.  Whatever method of final preparation you choose, this recipe is straight forward: once you've mixed all your veggies together and prepared your noodles and sauce, then mix all three ingredients together and top with a bit of the finely diced cashews.  Your final step is to grab a lime wedge or two and squeeze enough juice on top to appease your taste buds.  Enjoy!  

**You can easily incorporate fried tofu or chicken into this dish if you'd like.

Italian Quinoa

Here's a recipe fit for those who fancy Italian cuisine; it contains several vegetables noted for their health benefits, of which some are listed below:

Kale: rich in vitamins A, C, K, calcium and antioxidants such as lutein, zeaxanthin
Carrots: abundant in beta-carotene
Mushrooms: rich in vitamins B & D, selenium, ergothioneine, copper, potassium, and beta-glucans
Garlic: high in vitamins B6 & C, acts as an anti-inflammatory, anti-cancer, and circulatory aid
Onion: contains vitamin C, flavonoids, anti-inflammatory, anti-cancer, and other beneficial compounds
Tomatoes: rich in vitamin C and lycopene, protective against certain types of cancer
Parsley: rich in volatile oils such as myristicin (associated with anti-cancer activity), flavonoids, vitamin C

Italian Quinoa
6-8 cloves fresh garlic, diced finely
1 large white/sweet onion, chopped
1 bunch kale (of your favorite variety), diced
1 lb carrots (use peeled, rinsed baby carrots if you like), chopped
6-10 large cremini mushrooms, cut into thin strips
1/8th large bunch parsley, diced finely
1 15 oz. can crushed tomatoes with basil
~12-15 oz. classic tomato pasta sauce
1 c uncooked white quinoa
salt & pepper
favorite spicy pepper (optional)

*We recommend use of organic ingredients where possible.

Prepare the quinoa separately from the vegetables.  (Unless the packaging on your quinoa states it's pre-washed/rinsed ensure you thoroughly rinse the quinoa 3 times prior to cooking so as to remove all its natural saponin molecules that give some folks indigestion.)

Start the veggies by heating up a large skillet with about 1/2" water over medium heat.  Add the garlic and onion and cover so as to retain the moisture in the pan.  Next add the carrots, kale, and mushrooms as you finish chopping each.  Let all veggies steam (with pan covered) until thoroughly softened (nearly done to your liking).  When the veggies are nearly finished add your crushed tomatoes, tomato sauce, and fresh parsley.  Then allow the contents of the pan return to a simmer & get heated through thoroughly.

After all your veggies and sauces are blended well and cooked to your liking turn off the heat and let the mixture sit for about 10 minutes.  Season with salt, pepper, and any hot pepper if you like (Hungarian paprika goes great with this dish).  Serve over a few freshly fluffed spoonfuls of quinoa.  Enjoy!

Slaw and Ceviche - a Real Beach Treat!

At the beach (or anywhere else), nothing beats a fresh seafood salad for lunch.

We make our own ceviche using enough lemon- or lime juice to cover the fish, plus spices, hot sauce, and a few bits of onion and mixed bell peppers.  We also make the slaw ahead of time and let it soak in a vinegar sauce...

Ceviche:
1/2 - 1 lb fish of choice (red drum, tilapia, and halibut work well)
Louisiana hot sauce (or other favorite sauce of choice)
1/2 white or sweet onion, diced finely
4 - 8 mini bell peppers (yellow, red, and orange)
pinch of thyme
salt & pepper to taste

Vinegar Slaw:
1 bag cabbage slaw
2 T olive oil
1 T red wine vinegar
1 T apple cider vinegar
1-2 limes, squeezed (lemons are also OK)
2 T agave nectar or honey
1/8 - 1/4 c almond slivers
1/8 - 1/4 c raisins

...and a pinch each of:
coriander
cardamom
paprika
cayenne
thyme
black pepper
sea salt

*We recommend use of organic ingredients where possible.

Mix slaw and ceviche ingredients together in separate containers.  Let both the ceviche and slaw sit in the refrigerator for at least 8 hours; the longer they sit, the more the vinegar digests the flesh of the fish and cabbage...and the better they get!  Feel free to top red leaf-, romaine lettuce, or mixed baby greens with ample servings of both ceviche and slaw.  Buen provecho!

Tomato Burst Chili

Chili is one of those familial, savory, and community-inspired dishes relished by many.  Several people may not be aware of the potential health benefits associated with chili; ingredients such as tomatoes, onions, carrots, celery, bell peppers, mushrooms, and beans are all full of nutrients.  For example tomatoes are reputed to be excellent sources of lycopene - a carotenoid and antioxidant associated with reducing the incidence of certain forms of cancer, heart disease, and macular degeneration.  Carrots are also rich in carotenoids such as beta carotene (the precursor to vitamin A, which is important for the immune system, cellular growth and differentiation, and vision).  Many types of mushrooms are thought to be incredibly healthy for humans too as they are associated with anti-carcinogenic activity.

While there are probably just as many chili recipes as chili-eaters in the world, it doesn't hurt to share another savory, delicious, healthy version of chili that's sustaining and energizing hot or cold.  Given all the potential health benefits associated with chili we delight in the idea you may enjoy such an enriching treat!

Tomato Burst Chili
1 large white or sweet onion, diced
3-5 medium carrots (or 1/2 lb. peeled, washed baby carrots), chopped into small bite-size chunks
3 large celery stalks, cut into small pieces
1 bell pepper (color of your choice), cut into small pieces
5-10 crimini mushrooms, sliced into thin strips
1-2 15 oz. cans black beans, kidney beans, white beans, or other bean of choice, drained and rinsed
1 28 oz. can diced or crushed tomatoes
1-2 T red chili powder (any variety)
1 tsp cumin
salt & black pepper to taste

*We recommend use of organic ingredients where possible.

Cut up the onion and carrots, fry them in the bottom of a tall soup pan over medium heat (or steam with water if you like).  While the onion and carrots soften, chop up the celery, bell pepper, and mushrooms adding each ingredient to the pan as you finish chopping it.  (Ensure you stir the vegetables occasionally; they shouldn't stick to the bottom of the pan.)  Add spices and cook all the veggies until they appear thoroughly softened to your liking.  Then add the canned beans and tomatoes and continue to heat the mixture until the entire stew comes to a boil.  Reduce heat to a simmer setting and cook for 1 hour.  Enjoy!

**The great thing about chili is that it's delicious hot or cold so don't be shy about enjoying it as a cold snack the following day.

***Feel free to fry (or steam) 1 lb. ground meat of your choice with the veggies.

Sweet & Crunchy Quick Snack

This recipe couldn't be any easier.  If you find yourself in a pinch for time or just too hungry to wait, try this out for a palette-stimulating, energizing, tasty AND healthy treat!

Sweet & Crunchy Quick Snack

1 chilled banana

5-10 raw pecans

5-10 raw cashews

a few strawberries, rinsed
1 cacao goji energy nugget (or other energy nugget** of choice)
1 T virgin coconut oil

*We recommend use of organic ingredients where possible.

Peel the chilled banana and put it on your plate.  Get one tablespoonful of coconut oil and pour it over the banana, covering the length of the fruit.  Toss the nuts, strawberries, and energy nugget onto your plate and... Voila!

**In case you're not familiar with energy nuggets, take a look at this website for reference: http://chunksofenergy.com/product-information/.  Energy nuggets can often be found in the bulk product section of your local health food store.

Pumpkin Coconut Split Pea Soup

Pumpkins (Curcubita pepo) are another one of those amazing plants, member of the squash family (Cucurbitaceae).  Myriad varieties are cultivated across the globe, and since they are native to North America they tend to be fairly easy to grow in the USA (as compared to, say, our mango friends to the south).  If you've never grown a pumpkin, we highly recommend you give it a try.  Growing pumpkins is an adventure; they like to creep and crawl all over the ground, produce big leaves and beautiful flowers.  Once the pumpkins start forming in autumn you may feel like you have a few new pets you enjoy watching grow to carving- or baking size maturity.  More fun is had once harvest comes around; just a few pumpkin plants should produce enough pumpkins for you to host Halloween themed pumpkin carving parties and to make all sorts of pumpkin themed recipes such as pies, breads, and soups!  What's more: both the flesh and the seeds of pumpkins are edible; the flesh is recognized for its high beta-carotene content and the seeds are recognized as good sources of protein, zinc, magnesium, and copper.

We hope you enjoy this recipe; it's a hearty, rich soup full of flavor and perfect for one who is seeking comfort food and warmth on a chilly night.

Pumpkin Coconut Split Pea Soup
1 14 oz. can low-fat coconut milk
2 15 oz. cans puréed pumpkin
1 cup split peas soaked overnight
1 white onion (sweet or not), diced finely
2 garlic cloves, diced finely
1/4 tsp nutmeg
1/4 tsp ginger
1/4 tsp red chili powder
1/4 tsp cumin
1/4 tsp coriander
1/4 tsp paprika
dash of dried red pepper
salt & pepper to taste

*We recommend use of organic ingredients where possible.

Boil the split peas separately in a medium-sized pan until thoroughly soft.  Once the split peas are cooked, assemble all ingredients together in a soup pot.  Bring to a boil and reduce heat to let simmer for 1 hour.  You may want to add a little extra coconut milk or water to thin the soup.  Slurp up!

Pesto Kelp

Whether you're inclined to traditional Italian cuisine or not, pesto is an incredibly flavorful sauce for a wide array of dough products, including pasta.  One of the reasons we like pesto is it gives us the opportunity to eat basil, a wonderful plant and culinary ingredient whose many varieties are found in cuisine across the globe in countries such as Italy, Thailand, Laos, and Taiwan.  Purportedly possessing antioxidant, antiviral, and antimicrobial properties, basil is also aromatically pleasant and a wonderful companion plant for your garden!

Our version of pesto definitely differs from the norm; it doesn't contain Parmesan cheese.  Our noodles are different too; we prefer to top raw kelp noodles with our pesto.  Kelp?  Yes, kelp.  Kelp is a type of seaweed or brown algae.  Like basil, kelp has earned a reputation for being rich with vitamins and compounds that may benefit humans.  Iron, iodine, vitamin C, fucoidans, and a variety of other compounds are known to reside in kelp.  Fucoidans in particular may be associated with anti-inflammatory, antiviral, anticoagulant, and anti-thrombitic effects.

Pesto
3/4 c water
3 T olive oil
2 c fresh whole leaf basil
2 cloves garlic
1 medium zucchini, peeled and chopped
1 avocado, pitted and scooped
salt & pepper to taste

*We recommend use of organic ingredients where possible.

Blend all ingredients in a blender for about 1 cup of pesto.  Feel free to substitute 2 large crimini mushrooms for the zucchini, though be sure to expect an associated color change.

Kelp noodles may be purchased from your local health food grocery.  They usually need to be rinsed before serving; extra kelp should also be stored in water in a refrigerator.

Thoroughly coat the kelp noodles with a bit of pesto.  Accompany the final dish with diced roma- or cherry tomatoes, and pine nuts or sprouted walnuts if you like!  Enjoy!

Rainbow Salad with Tangy Tahini Dressing

The latest nutritional thinking goes that the more color you have in your diet the more vitamins you're ingesting.  Whether you like to focus on the many ways you can enhance your diet nutritionally or you're just a fan of color, either way you can consider salad a great way to paint with food.  This salad is rich with color, nutrients, and flavor; we hope it makes your taste buds pop!

For 1 Serving:

Veggies
2 large leaves red- or green leaf lettuce, chopped
1/2 c diced red cabbage
1/2 c diced green cabbage
1/4 diced red, orange, or yellow bell pepper (or all kinds)
1/8 - 1/4 c flesh of chopped Aloe vera leaves

Layer ingredients on a plate in order listed above, starting with lettuce on bottom.

Dressing
1 clove garlic, finely cut
1 inch ginger root, finely cut
1 lemon or lime, squeezed
2 T tahini
2 T raw agave syrup
1/2 T sesame oil
3 T Tamari

*We recommend use of organic ingredients where possible.

We like to top 1 salad serving with 3 T dressing and a bit of grape seed oil (3-4 T) but certainly use more dressing/oil if you like.  Stir salad, dressing, and oil together to thoroughly coat all the leaves, then gobble up at your own pace.  Enjoy!

Yummy Salad

Salad you say?  Yummy?

Why certainly!  Salad is an easy, scrumptious way to feel awesome about yourself and your day.  Typically we like to have salad at lunchtime; it's full of vitamin-rich raw vegetables and is filling yet light enough to keep you on your feet so you can run around fulfilling all of your duties for the rest of the day.  At Happy Food Living we have composed a number of delicious salad recipes over the years.  We've decided to post one recipe at a time so you can try out each one individually and decide for yourself what you think!  Hopefully there's at least one recipe here that will tingle your taste buds with delicious flavors, enhance your energy, and make you feel great about who you are!

No Grains?!

Yup!  No grains!  "But how do you survive without eating grains?" people often inquire.  We're here to declare we not only survive, we thrive!  As participants in a grain-based culture, we've eaten grains most of our lives.  Through much trial and error over the years we've realized grains make us feel bad.  Can you believe it?  Grains!  Why would they make you feel bad?  Well, there's mounds and mounds of research available on the 'net one can read to learn more, but in sum here's just a short list of symptoms we've noticed associated with ingesting grains:

Fatigue
Brain fog
Achy/painful joints & muscles
Depression
Difficulty breathing
Indigestion
Feeling heavy and weighed down/sluggish
Irritability
Feeling unnecessarily full
Insomnia
Feeling consistently hungry
Weight gain

With symptoms such as these it's sensible we reached a point where we said to ourselves, "Hey, you know what?  Grains just ain't worth it.  After all, why eat something that makes you feel bad?"  That's aligned with our philosophy here at Happy Food Living; why eat something that makes you feel bad when you can instead eat something that makes you feel good?  It's the perspective we abide by, and we try to apply it to all facets of our lives.  Importantly we want you to feel good too!

Delicious Start

Over the years we've been blessed with the opportunity to do a bit of travel across the USA and abroad.  Trips to California, Washington, Arizona, and New Mexico are included in our long list of adventures.  So is Costa Rica!  We can't tell you enough how much we love Costa Rica; if you haven't been and have the chance to go, please visit!  The land is rich with a bounty of fresh tropical plants at every bend in the road, as well as a variety of curious creatures calling from canopies above your head.  The cuisine native to Costa Rica is rich with flavors; it is typically much healthier than fast food in the US yet it is rapidly available just about anywhere in the country.  Local open-air markets ("mercados") exist in many places across the country, often on several days of the week.  Such markets are great places to buy fresh, reasonably priced produce including abundant tropical fruits such as papayas, mangoes, bananas, coconuts, guavas, passion fruits, and much more.

As easy as it is to obtain delicious "Tico" cuisine in a variety of establishments ranging from the bus station to upscale restaurants, one can consume fresh, healthy drinks usually for less than half the price of a smoothie in the US.  They can be made with- or without milk ("leche") depending on your preference.  We often prefer "fruta en agua" solamente (fruit in water solo) because the tropical fruits are so amazingly delicious naturally!

So, try this out for breakfast:

1/4 large, ripe papaya cut from skin into chunks
2 cups of water
3-4 ice cubes
1-2 T raw agave syrup (you may omit syrup if your papaya is very ripe)

*We recommend use of organic ingredients where possible.

Blend all ingredients in a blender and drink up!

Note: while papaya is probably our favorite "fruta in agua," be sure to sample whichever tropical fruits you desire.  One large, ripe mango, 1-2 ripe bananas, a bit of ripe pineapple, and other fruits will taste just as good!  Also feel free to mix and match fruits if you like!

Philosophy

At Happy Food Living we celebrate life!  We possess an active view of life and feel that everyone deserves the chance to live vibrantly, healthfully, and happily every single day!  In so doing we recognize that diet is integral to helping us feel and look beautiful.

We understand that diets should be catered to each individual; no two bodies are alike.  Based off of lifetimes of diet experimentation we've discerned some important approaches to diet that are essential for helping us feel great and think happy thoughts.  Examples include elimination of grains from our diets, emphasis on ingestion of vegetables and fruits daily, replacement of nearly all dairy products with coconut-based foods, and minimal ingestion of animals.  We hope the recipes you see on this blog help you feel wonderful about yourself, and inspire you to creatively invent culinary concoctions of your own!