Melissa Costello

Author Archives: Melissa Costello

September 12, 2013

Chocolate-y Rice Krispie Thingys

Everyone loves Rice Krispie Treats, but they aren’t always the healthiest, and they are loaded with high fructose corn syrup. This version is healthy, and is loaded with good fats, protein and deliciousness. Your kids will love them more than the real thing!  They are so good with a tall glass of almond milk or your favorite nut milk!

INGREDIENTS

  • 1 cup raw almonds
  • 2/3 cup raw sunflower seeds
  • 1/3 cup rolled oats
  • 1/2 tsp pink Himalayan or Celtic sea salt
  • 2 cups of organic brown rice crisp cereal
  • ¼ cup cashew butter
  • 3/4 cup organic brown rice syrup
  • 1 Tbsp coconut oil
  • 1 tsp organic vanilla extract
  • 1 bag of vegan chocolate chips

Using a food processor with the S-blade, process almonds, sunflower seeds, sea salt and oats until pulverized but still chunky. Pour into a large bowl along with one cup of the chocolate chips and the brown rice crisp cereal. Meanwhile, in a small saucepan over low heat, combine cashew butter, rice syrup, coconut oil & vanilla extract together stirring constantly until cashew butter is melted and combined with rice syrup. Pour cashew butter mixture over dry ingredients and stir well to coat evenly. Pour into a greased 9×11 glass casserole dish. Using a double boiler, melt remaining chocolate chips and stir until smooth. Spread melted chocolate over rice mixture evenly and refrigerate for at least 2 hours to set. Once set, cut into squares and serve! Keep refrigerated in a tightly covered container.

Black Forest Chia Pudding

There is nothing like fresh, sweet cherries combined with chocolate. Oh my! This delectable creamy pudding is high in healthy fats, fiber and nutrients.

If you can’t get fresh cherries in your area, you can use frozen. I find that using this little tool is super helpful in pitting those fresh cherries.

Serve this delish dessert at a dinner party, and woo your guests. They’ll never guess it’s healthy OR vegan!

 

INGREDIENTS

  • 1-1/2 cups cashews, soaked for 1 hour
  • ½ to 1 cup coconut water
  • 1/3 cup raw cacao powder
  • 1 tablespoon vanilla extract
  • 3 dates, pitted
  • ¼ cup maple syrup
  • ¼ cup chia seeds
  • ½ cup pitted cherries, roughly chopped

Place all ingredients except chia seeds and cherries in a high-powered blender. If mixture is too thick, add coconut water until desired consistency. Blend until smooth. Pour into a medium sized bowl. Add chia seeds and cherries to the pudding mixture and stir until all combined. Refrigerate for 20 – 30 minutes to thicken. Serve chilled.

Peanut Butter Maca Oat Balls

Crunchy, gooey peanut butter blended with dates, almonds and high fiber oats, make these oat balls a perfect after workout snack. They are even great to take on a long bike ride or any other endurance workout you may be doing, to keep your energy up. The maca will give you a boost of energy that is sustainable.

Your kids will love them too for an awesome afternoon snack. Get your hands in the mixture, and infuse a lot of good ole’ lovin in there.

 

INGREDIENTS

  • ¾ cup peanut butter (I like chunky)
  • 2 cups rolled oats
  • ½ teaspoon cinnamon
  • ¼ tsp sea salt
  • ½ cup almonds or cashews
  • 1/4 cup maca
  • ¼ cup shredded coconut (unsweetened)
  • ¼ cup ground flax seed
  • 5 dates, pitted
  • ¼ cup maple syrup or brown rice syrup

 

 

Kale + Cherry Salad with Caramelized Onions

High nutrient kale, paired with sweet, antioxidant rich cherries, makes this sassy salad a nutrient packed, party in your mouth. I like to use red onions for caramelizing because they are sweeter when cooked down, but feel free to use yellow, white, vidalia or even shallots if you prefer.

The dark cherry juice used for the dressing has been known to help insomnia, as well as support the cleansing of the blood. This salad is an all around healthy feast for the body!

INGREDIENTS (Serves 4 – as a side salad)

  • 1 head curly Kale, stems stripped, broken into small pieces and massaged with a drizzle of olive oil
  • 1 large red onion, thinly sliced into ¼” round
  • 2 teaspoons olive or coconut oil
  • 1/3 cup walnuts

CHERRY BALSAMIC DRESSING

  • 1/3 cup black cherry juice (unsweetened)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons extra virgin olive oil

 

Quinoa Snap Pea Salad with Peaches + Mint

Quinoa paired with fresh, sweet snap peas and peaches gives this salad tons of texture and delectable flavor.

Feel free to use nectarine or apricots if you do not like peaches. You can also substitute the apricot nectar for peach nectar in the dressing.

 

INGREDIENTS

  • 2 cups cooked quinoa
  • ½ cup roughly chopped snap peas
  • 1 ripe peach, pitted and chopped
  • 1 cup chickpeas, drained & rinsed
  • 1 scallion, thinly sliced
  • ½ red or orange bell pepper, de-seeded + diced
  • 3 tablespoons freshly chopped mint

Place all ingredients into a large bowl and toss with Apricot Vinaigrette. Serve room temperature or chilled.

 

APRICOT VINAIGRETTE

  • ¼ cup apricot nectar
  • 1 tablespoon Dijon mustard
  • 2 teaspoons grade B maple syrup
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons olive oil

Blend all ingredients together until smooth.

Tropical Kale Salad w/Blueberry Balsamic Dressing

Another delicious way to use one of the highest nutrient dense foods available to us, Kale!

This kale salad will have you hooked with it’s tropical fruity delight. Use fresh, organic berries to comply with the Dirty Dozen rule (berries are one of the highest sprayed pesticide crops.)

Take it to a potluck or picnic and it’s sure to please even the pickiest of palates!

 

INGREDIENTS

  • Serves 4 (as a side salad)
  • 1 head curly Kale, stems stripped, broken into small pieces and massaged with
  • drizzle of olive oil
  • 1/2 pint fresh organic strawberries, de-hulled and cut into quarters
  • 1 cup fresh blueberries
  • 1 yellow bell pepper, diced
  • ¼ c. finely diced red onion
  • ¼ c. shredded coconut
  • ¼ c. pinenuts, lightly toasted
  • ¼ c. golden raisins (or regular)

Place all ingredients together in a large bowl. Toss with dressing.

 

BLUEBERRY BALSAMIC DRESSING

  • ½ cup fresh blueberries
  • 1 tablespoon Dijon Mustard
  • ¼ c. balsamic vinegar
  • 1 tablespoon Grade B Maple Syrup or any other low glycemic sweetener
  • 3 tablespoons olive oil
  • ½ tsp sea salt

Blend dressing ingredients together in a blender until smooth.

“It’s Peachy Green” Smoothie

My Peachy Green smoothie is peachy keen alright. It’s light and tropicalicious. It will transport you right to the islands. Adding spinach or kale gives it even more of a powerful, nutritious punch.

INGREDIENTS

  • 10 oz unsweetened nut milk of choice
  • 1/2 frozen banana
  • 1/2 cup frozen peaches
  • 1/4 cup frozen pineapple
  • 1 scoop vanilla protein powder
  • 1 tablespoon raw almond butter
  • 2 large handfuls raw spinach or kale

Place all ingredients into a high-powered blender and blend until smooth and creamy.

Honey’d Apricot BBQ Sauce

Slather this sauce on veggie burgers, Portobello mushrooms and vegetable skewers. It’s sweet and tangy, and will have you hooked on first taste.

Buy ripe apricots as they will give this delectable sauce the sweetest flavor.  Who needs bottle bbq sauce when you can make your own with fresh fruit?

 

INGREDIENTS

  • 2 teaspoons olive oil or coconut oil
  • ½ yellow onion, diced
  • 1 garlic clove, minced
  • 1 tsp freshly grated ginger
  • pinch red pepper flakes
  • 5 medium ripe apricots, pitted and cubed
  • 1-28 oz. can fire roasted crushed tomatoes
  • 1 tablespoon tomato paste
  • 2 tablespoons blackstrap molasses
  • ¼ cup raw + local honey of choice
  • 1 tablespoon Bragg’s
  • Sea salt to taste

 

In a medium sized saucepan, heat oil over medium heat. Saute onions, garlic, ginger and red pepper flakes until onions are soft. Add apricots and a splash of water. Stir to combine and cook down for about 5-7 minutes, until apricots are soft and mushy. Add tomatoes, tomato paste, molasses, honey, Braggs and sea salt. Stir to combine. Turn heat to low and let simmer about 15-20 minutes. Puree using hand blender to desired consistency.

Raw Peach Lavender Compote

Summer is my favorite time of year because fresh fruit is SO abundant, especially stone fruit. Nectarines and peaches are at their peak during this season, so take advantage!

This simple dish is raw, and takes minutes to make. You can use it on ice cream, as a relish on crackers and more. Make sure to pick ripe peaches that are ready to be eaten. You can also use nectarines or apricots as a substitute.

 

INGREDIENTS

  • 5 ripe peaches, pitted and cut into ¼” cubes
  • Juice of 1 lemon
  • 2 tablespoons raw local honey
  • 2 teaspoons dried lavender buds

Place peaches in a medium size bowl. Add remaining ingredients and stir to coat peaches. Let sit for about 20 minutes to marinate. Serve over vegan or dairy free ice cream.

Honey Ginger Miso Dressing

I love to use raw, local honey in dressings and sauces. If you don’t want to use honey, then maple syrup or coconut nectar is a good replacement for this delicious & spicy dressing.

Dip fresh veggies into it or drizzle it on a salad, for a spicy, sweet punch.

 

INGREDIENTS

  • 1 tablespoon grated fresh ginger
  • 1 tablespoon mellow white miso
  • ¼ c. apple cider vinegar
  • juice of ½ lime
  • 1-2 tablespoons sage honey (depending on your tastes)
  • 3 tablespoons extra virgin olive oil

Placeall ingredients in a blender, and blend until smooth or whisk together in a bowl.

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