Chocolate Cherry Torte Energy Balls ~ Laraballs (Revised)

4 Checkmarks from Dr Greger's Daily Dozen!

Note: Kirkland cherries have added sugar...but I still like the pic :)

(I LOVE BERRIES AND CHOCOLATE)

Chocolate Cherry Torte Energy Bites ~ Laraballs
(Original Post)

1 c walnuts

1/2 c dried cherries, unsweetened
1/2 c dates, pitted
1/2 c cocoa, unsweetened
1/4 c flaxseed, ground
1/2 Tbsp water

Blend well with a food processor (set a 90 sec timer) and shape how ever you like! Larabars are a favorite treat in my house and super-healthy (read more here).

Transfer the mix in a resealable sandwich bag and shape into balls from outside bag. They can be stored at room temp or in the frig. Easy as that!

Check out this Google Image Search to get the idea of the flavor I was going for - healthy style ;)

Use a quart sized bag for this recipe since I doubled the original,
...or you could follow the photo and use two sandwich bags.

Good for the Naughty (I'll take this coal any day!)

Good for the Nice (give as a gift, even send in the mail!)

Easy Everyday Enchiladas

Celebrate Cinco de Mayo with these tasty, versatile, and so-easy-to-make enchiladas! Feel free to vary the ingredients (little more or less of this or that) because every way I make this recipe it's a hit!

Soya chunks (used in this recipe) are sometimes used as croutons in India. This is a one-ingredient product: dehydrated soy. Once rehydrated, pieces take on a chewy, chickeny/meaty texture. Like tofu (and chicken!), it tastes like whatever flavor is added. It is a fabulous replacement for chicken in all of your favorite recipes; share your experiences in the comments below!

Easy Everyday Enchiladas
(at our house, we could eat them everyday!)

5-6 tomatoes, pureed (~2 c, or 14 oz can)
1-2 c soya chunks (optional; find these crouton-like pieces at any Indian grocer, or on Amazon)
4 c salsa (1 large jar)
1 block tofu (any firmness, organic preferred, drained, squeezed)
1 c chilies and tomatoes (10 oz can Rotel, no salt added is sometimes available)
4-5 c beans (any combo of black, refried, and pinto; about 3 cans; prepared from dry is delicious, easy, and cheap!)
1lb spinach, chopped (frozen works!)
1/2 c flaxseed, ground (try adding more and no one will notice!)
Whole wheat tortillas, 8 or so
Enchilada sauce (optional...you could add some of this on the bottom and on the top, but it's not needed, and we don't use it any more)

~Hydrate soya chunks by soaking in water in a cereal bowl, with a second cereal bowl on top to make sure the chunks are submerged.
~After a few minutes, press top bowl down and drain.
~In food processor, briefly shred soya chunks with 1 c salsa, then transfer to a large mixing bowl.
~Pour tomato puree into rectangular, glass baking pan.
~Next, blend tofu and 2 c salsa, and add this salmon-colored sauce to the mixing bowl.
~Add flax, spinach, all beans, chilies, and remaining salsa and stir everything together. 
~Add heaping 1-cup scoops of filling to each tortilla, and roll it up a bit, and place in pan, repeat until pan is full.
~When pan is full, add extra filling on sides if there is room.
~Squish enchiladas down in the pan with a spatula, so all the tortillas are moist and everything is spread out evenly.
With extra filling, prepare a second small pan the same way, or in layers: filling, tortilla, filling, tortilla, etc.
~Bake for about 40 min at 350, and enjoy!
Great topped with salsa and/or guacamole!

*An alternative meal is to pump up poblano peppers with this enchilada filling!
**One more way to use the filling is to alternate flat layers of corn tortillas and filling, then bake. This makes a Mexican lasagna :)

 
This recipe provides plenty of Dr Greger Check Marks! 1) beans, 2) greens, 3) other veggies, 4) whole grains, and 5) flax !

See our other Mexican options HERE! Happy early Cinco de Mayo!

And for fun, a Holderness Family video: It's Gonna Be May! 

Ideas for Lent!

Another beautiful season of Lent is about to begin. If you haven't already decided what you will be doing to prepare for Easter, here are some ideas!

This little one loves to help, so she wants to make beds and take out trash for Lent.

Lenten Promise Ideas

Make a family dinner EVERY night. Unfortunately, I don't already do this, but fortunately for my family, this Lent I am going to go for it! You could aim to eat in 5 days per week, or make 2 dinners per week, or sit down to a family meal once per week.

Perform a random act of kindness daily, such as helping someone fill their trunk with groceries, holding a door open for a crowd, smiling and saying hello to a stranger, letting someone go in front of you in line, buying someone flowers, buying someone a treat, making something special for a friend or family member, doing an extra chore/errand and not saying you did, writing a letter or calling a loved one, taking a grocery cart to or from someone, shoveling a walk way, baking or cooking for someone. WRITE IN THE COMMENTS other ideas! Or share a story of what you have done - spread some good news!

Exercise every day, or every other day, anything you can commit to, that is more than you do now.

Give up alcohol for Lent, or on weekdays, or on weekends.

Give up refined sugar (this doesn't refer to whole fruit or whole grains!).

Give up...the internet, or texting, or youtube, or movies, or TV, or electronics in the evening, or turn off your phone for 2 hrs a day...any bit "off the grid" we can get will surely help us with our Lenten goals.

Commit to meeting one of your Dr Greger Daily Dozen Checklist items daily. For example, I will have flaxseed every day during Lent.

Drink 5 glasses of water every day during Lent.

Say the Rosary every day during Lent, or three days per week, or on Saturdays.

Prayerfully review your day with the Daily Examen from St Ignatius.

Go to Reconciliation each week during Lent, or once during Lent.

Do yoga for 10 minutes per day, or 2 classes per week, or once a week.

Sit quietly and just breathe for 5 minutes each morning.

Here are some other examples from a previous post: Other Lenten Ideas 

May God bless you today, and always!

Oil-Free Pesto Bruschetta, Spread, Pasta, Pizza :)

I wanted to add check marks to my basic pesto (Practical Pesto), and the new version reminds me of a tasty bruschetta appetizer when I eat it this way, on a whole wheat cracker slice of toast top with tomato!

This version contains 5 Dr Greger Daily Dozen Check Marks when you include the grain on which it is served.

Oil-Free Pesto Bruschetta

2 cups packed kale, stems removed
1/4 c walnuts
1 T Italian seasoning (homemade Italian spice is tasty!)
1 T basil
2 T flaxseed, ground
2/3 c water
Whole wheat crackers or bread

Blend first 5 ingredients and half of the water in a food processor, then add a bit more water until you reach your desired consistency. Then add to crackers or toast, and top with tomato slices. Enjoy!

OTHER TASTY USES: 

• Pesto and tomato on whole wheat pasta
• Tomato Pesto Pizza
• Cranberry Pesto Pasta Salad

My son prefers the crackers with just the spread, no tomatoes. My younger daughter prefers a full slice of tomato (rather than halves as shown above). How do you and your family like it best?

Super Juice for Athletic and Health Superstars!

Today's post/drink will be helpful to:

a) ATHLETES: beets, for one thing, are amazing for athletic performance!
b) ANYONE who wants an antioxidant/anti-inflammatory punch, and this too is important for athletes!
c) ANYONE who loves BEETS or wants to try BEETS!

This drink is gorgeous! Recipe makes a lot (two 26-ounce servings). I drink one before my run, and another after!

This drink has loads of Dr Greger Daily Dozen check marks too! 1) greens - kale, 2) berries - lots, 3) other veggies - beets, 4) other fruit - orange 5) flax, 6) spices - lots, 7) nuts - chia, 8) water, 9) oats ...and go for the run for #10!

Here is the Daily Dozen that Dr Greger recommends in How Not to Die.

TRY THE AWESOME FREE APP!

From www.nutritionfacts.org

Magenta Magic Potion

2 beets, raw, quartered, stems removed
1 blood orange, quartered
1 c kale, packes (2 big handfuls)
1 c strawberries
1/2 c blueberries
1/4 c cranberries
1 Tbsp goji berries
1 Tbsp ground flax
1 Tbsp chia
1/4" fresh turmeric
1/2" fresh ginger
1/4 tsp cloves
1/2 c oats
pinch of pepper
contents of a high quality green tea bag (I almost forgot!)
3 c water

TIME SAVER: I do NOT PEEL the beets, orange, turmeric, or ginger! Wash all produce well! You get a dash more fiber, and the big benefit, besides time, is that there is a lot of awesome stuff in that ORANGE PEEL, including cancer prevention, and flavor! Check out this nutritionfacts.org video CITRUS PEEL and CANCER: ZEST FOR LIFE?! And there are also a lot of great COMMENTS after the video with extra benefits of citrus peel!

I use the "whole juice" button on my Blendtec blender to blend everything together, and enjoy!



This is a lot of nutritious food, so you could have some for breakfast and then then the rest for a mid-morning snack (or share with a loved one!)!

Here are a few links:
BEETS reduce the oxygen cost during exercise!
For more on GINGER: Ginger for Osteoarthritis!, Pumpkin Pie Lovers Post, and Get Your Gs
Turmeric rocks! (bountiful benefits)

Plus, cranberries, blueberries, cloves, oats, goji berries, flaxseed...you could probably make a full blog based entirely off of these ingredients! Hmmm, thank goodness for NUTRITIONFACTS.ORG!

If you enjoy LIKE on FB, and share with your family and friends :) Thanks! PS - I love sports nutrition!

5-Checkmark Spicy Ginger Latte

You can whip up this fabulous latte in a flash!

Then sit back and read some How Not to Die by Michael Greger.

Spicy Ginger Latte

2 c hot water (or up to 4 c)

1 Tbsp ground flaxseed

½ banana (optional)

2 pitted dates

¼ c hemp seed

¼ - ½” slice fresh turmeric (the recommended dose is ¼")

½” slice fresh ginger

½ Tbsp pumpkin pie spice

Dash of black pepper – this will increase benefits of turmeric!

Blend all ingredients until smooth, and enjoy! (this is under a minute in my Blendtec)

Enjoy 2 full mugs of latte!

Spicy Ginger Latte happens to have no tea/caffeine, but you could easily use tea instead of water.

Fresh ginger and fresh turmeric are much milder in taste than their powder forms. Only use 1/4 tsp each of turmeric and an ginger if using powder.

Fresh turmeric can be found in some mainstream grocery stores! Here in Cleveland, OH, we can find it at Heinen’s. Otherwise, head to an Asian market to get a year-long supply, probably for only $2-3/lb. Remember, you just need a ¼ inch slice per day per Dr Greger. I think even at $10/lb, I got about 35 slices for $2.

Maybe it’s a project for another day, I encourage you to make your own pumpkin spice. Here's my recipe!

Coming soon! Terrific Turmeric, Spices Mixes Roundup, and so much more!

Quick and Creamy Kale Couscous Gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous is super easy, nutritious, and delicious! Prepare the dish in 5 minutes and enjoy it all week!

Quick and Creamy Kale Couscous gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous

1 cup whole wheat couscous

2 handfuls kale, ripped, stems removed

1/4 cup walnuts, broken in small pieces

1/4 cup flaxseed, ground

6 dates, pitted, chopped

1 cup black beans, in juice

3 Roma tomatoes, chopped

tsp black pepper

1/2 lemon, squeezed

balsamic vinegar (optional)

Start with dry couscous in your serving bowl. Cover couscous in bowling water, top with kale, cover, and let sit for at least 3 minutes (this will cook the couscous!). Chop dates and tomatoes. Combine all ingredients, and enjoy!

Serve with a side of blueberries and a glass of water, and follow your meal with a brisk walk for a dozen check marks from Dr Michael Greger's Daily Dozen!

I'll also share here, one of Dr Greger's newest videos, which by the way made me cry! Tears of complete admiration and gratitude for all that Dr Greger and his nutritional research team do for the health of the world!

BEHIND THE SCENES AT NUTRITIONFACTS.ORG

Plant-Based Diets are Powerful!

When you have some time, these are two awesome videos, well worth the time, from Dr Greger, a physician who gets to the bottom of nutrition research, and with some humor, makes the amazing-ness of a plant-based diet super-clear!

Uprooting the Leading Causes of Death

This video focuses on studies published no earlier than 2012 in peer-reviewed scientific medical journals. "Dr Greger offers practical advice on how best to feed ourselves and our families to prevent, treat, and even reverse many of the top 15 killers in the United States."

Here he shares the report that eating the amount of FIBER in just one cup of oatmeal per day, decreases our risk of death by as much as running four hours per week!

Here is an summary of the second video: "Dr Greger has scoured the world's scholarly literature on clinical nutrition and this brand new live presentation on the latest in cutting-edge research on how a healthy diet can affect some of our most common medical conditions."

More than an Apple a Day: Combating Common Diseases

This is another post about Dr Greger and his awesome videos (he's made hundreds!). These two video links are each around an hour, while most of his videos are only a few minutes long.

Now you want a way to get lots of veggies? Try this!

Rainbow Veggie Lasagna

This is Raise the Roof Sweet Potato Lasagna from the Engine 2 Diet!

Check out 5 Reasons to Make Your Meat Portions Small!