Cashew Honey Butter

Cashews are my all time favorite nut. I could eat them every day of the week. Of course, they're also one of the more expensive nuts. I have always had expensive taste. I was reading a blog post the other day on how to make homemade peanut butter, and I thought that Honey Cashew Butter sounded fabulously tasty. So, I tossed some cashews and honey in the food processor and started experimenting. I ended up with a perfectly delicious, delightfully simple cashew butter. As my daughter would say, "Nuuummy!" The great thing about homemade is the control you have over it. You can make it chunky or creamy, liquid or more solid, in bulk or in smaller amounts. You also have control over the ingredients- I used coconut oil, nuts, and honey and that was it. This gives me a great, tasty, healthy snack that I can give my daughter and not think twice about whether it's really good for her or not. I tried to find unsalted nuts, because I think that might taste just a little bit better, but was only able to find incredibly expensive ones. So, I settled for "lightly sea salted" ones. I still love the way it tastes, but would really like to try it without it sometime. My first batch I made perfectly creamy, stored it in the pantry, and put it on pancakes.

The second batch I actually made a little stiffer (less oil) and keep it in the fridge. This is nice because I can just scoop chunks of it right out of the jar and put it on the high chair tray for the munchkin. It is much less messy than sticky peanut butter that way. It's still able to be spread as well, you just have to microwave it for a few seconds.

Do some experimenting yourself to come up with your favorite balance, and enjoy the control of homemade!

Heart Health:

Nuts- Nuts are rich in Vitamin E. This antioxidant vitamin is thought to help prevent heart disease. They also contain amino acids and B vitamins, which are cardio-protective.

Cashews specifically have the same type of fatty acid (oleic acid) that is found in olive oil and is considered very heart healthy.

http://whfoods.com/genpage.php?tname=foodspice&dbid=98

Coconut oil- Although a saturated fat, it is composed mostly of medium chain fatty acids, which actually increase good cholesterol and help protect the heart. In some studies, coconut oil was also found to lower cholesterol and triglycerides, as well as prevent the oxidation of cholesterol (which leads to atherosclerosis- the depositing of fats on the artery wall) (http://www.westonaprice.org/know-your-fats/latest-studies-on-coconut-oil  http://www.coconutresearchcenter.org/article10132.htm)

Honey is often considered a super food, and is nutrient dense and full of enzymes- a great choice for sweetener whenever possible. Local, raw honey has even been suggested to help with allergies. 

 Honey Cashew Butter

2 cups roasted cashews 

1/2-3/4 cup honey

1/2 cup coconut oil

Blend all in the food processor for about ten minutes, or until as smooth as you'd like it. For creamier, more liquid butter, add more oil. Taste and add more honey as desired.

Cranberry Oat Flax Muffins

It always takes me awhile to get back into a normal routine when big things happen. You know, having a baby, moving...summer. But, I think I'm back, at least to some extent! : ) I'm gonna keep it simple today, and just share a new recipe for muffins I've concocted. I love muffins. So simple, grab-and-go, healthy, and delicious. I love the cranberries in this one- it gives it a bit of sweetness and zing, and the oatmeal and flax add that healthy heartiness I love so much.

 

Heart Health:

Whole Wheat Flour-The complex carbohydrates in whole grains contain indigestible oligosaccharide carbohydrates, which are linked to helping prevent cardiovascular disease. They also contain flavonoids, which are antioxidants also linked to a reduced risk of heart disease and help bolster blood vessels. Lignans and plant sterols may help lower cholesterol, and vitamin E is an antioxidant that may also help prevent heart disease.

Flax Meal-Flax seeds contain alpha-linolenic acid, which helps the body reduce hormone-like substances that can lead to blood clotting.  It's also a good source of insoluble fiber and soluble fibers. Soluble fiber specifically helps the body get rid of LDL cholesterol. Flax seed is also rich in Omega-3 Fatty Acids, which are essential to the body and are thought to improve cardiovascular heart.  Note: unless flax seeds are ground, your body cannot digest them and gain the benefits.

 Oats- Oats are a wonderful source of saponins, which bind to cholesterol in the digestive tract. They also contain soluble beta-glucan fiber which is helpful for reducing cholesterol.

Cranberries- These flavor packed fruits are also packed with heart-healthy benefits! Folate, fiber, and phytochemicals all may help reduce the risk of heart disease. Bursting with antioxidents and vitamin C, they help reduce free radicals as well as boost your immune system. Ellagic acid and kaempferol help inactivate carcinogens, and quercetin helps protect the heart against disease.

 Banana- These lovelies are packed with pectin, which is a soluble fiber that helps lower LDL cholesterol. It also has potassium, which may help lower blood pressure.

Source: Fight Back with Food: Use Nutrition to Heal What Ails You,  The Reader's Digest Association

 

Coconut oil- Although a saturated fat, it is composed mostly of medium chain fatty acids, which actually increase good cholesterol and help protect the heart. In some studies, coconut oil was also found to lower cholesterol and triglycerides, as well as prevent the oxidation of cholesterol (which leads to atherosclerosis- the depositing of fats on the artery wall) (http://www.westonaprice.org/know-your-fats/latest-studies-on-coconut-oil  http://www.coconutresearchcenter.org/article10132.htm)

Cranberry Oat Flax Muffins

1 cup whole wheat flour

1/2 cup all purpose flour

1/3 cup flax meal

3/4 cup oats

1/3 cup brown sugar 

1 1/2 tsp baking powder

1/4 tsp sea salt

1 cup dried, sweetened cranberries

1/3 cup honey

3 tbs coconut oil

3 tbs melted butter

1 cup milk (plus more if batter seems too thick)

1/2 tsp vanilla

1 egg

1 banana

Mix dry ingredients, then add in wet. Mix until banana is mashed and ingredients are incorporated. Add extra milk if dough is too thick- it should be scoopable, but slightly runny and not stiff at all. Scoop into muffin cups and bake at 400 degrees for 20-25 minutes.

We're moving!

Just an fyi...we're moving. And it's going to be...awhile before I can post again. When I finally have a functional kitchen again, I'll be sure to get back on here!

Dark Chocolate Cherry Smoothie

Ok. This is so cool. I just discovered a few weeks ago that apparently Mason jars used to be included in the box when you bought a blender...and most blenders are still compatible with most Mason jars. So, basically, you can screw your blender blade right onto a Mason jar, blend up your smoothie, unscrew the blade, screw on your lid and presto! Smoothie to go. So. Cool. Also, if you have some leftover, just stick it in the freezer and when you're ready for a smoothie, let it thaw out just enough to stir it up again.

 

So now that you have that handy little tidbit, you should try it out with this a-mazing Dark Chocolate Cherry Smoothie recipe! My friends, it is so good. My favorite smoothie recipe so far. It's naturally sweet, with all the sweetness coming solely from the fruit and the dark chocolate. It's packed with antioxidants and vitamins and so much flavor! The coconut oil adds in healthy fats and the frozen yogurt and milk lend a kick of calcium and a lovely bit of frosty creaminess...and have I mentioned the flavor? Sometimes I feel like smoothies are a bit on the bland side, but it's not a problem with one!

Just the other day I finally summoned up the nerve to try a "green smoothie." Meaning, a smoothie made with spinach (or other greens.) I was quite skeptical, but everyone says you can't taste it, so we decided to give it a go- since it's so healthy. Anyway, much to my surprise, you really couldn't taste it much at all! Perhaps a hint now and then, but really, not bad. I think the recipe would be a great candidate for a green smoothie. All you'd have to do is throw in a couple handfuls of spinach. Super health snack!

Berries- These flavor packed fruits are also packed with heart-healthy benefits! Folate, fiber, and phytochemicals all may help reduce the risk of heart disease. Bursting with antioxidents and vitamin C, they help reduce free radicals as well as boost your immune system. Ellagic acid and kaempferol help inactivate carcinogens, and quercetin helps protect the heart against disease.

Cherries- High in heart helpful phytochemicals and carcinogenic fighting chlorogenic acid, cherries also contain anthocyanins which may reduce bad cholesterol oxidation. Rutin helps maintain healthy blood vessels, and may enhance vitamin C. Cherries have especially high levels of quercetin, which may help reduce the risk for coronary disease.

Coconut oil- Although a saturated fat, it is composed mostly of medium chain fatty acids, which actually increase good cholesterol and help protect the heart. In some studies, coconut oil was also found to lower cholesterol and triglycerides, as well as prevent the oxidation of cholesterol (which leads to atherosclerosis- the depositing of fats on the artery wall) (http://www.westonaprice.org/know-your-fats/latest-studies-on-coconut-oil  http://www.coconutresearchcenter.org/article10132.htm)

Dark Chocolate – studies show that small amounts of dark chocolate each day may help lower the levels of C-reactive proteins in your blood, helping to reduce the inflammation that can lead to heart disease.

http://www.webmd.com/heart-disease/news/20080925/dark-chocolate-prevents-heart-disease

 

Yogurt- While dairy isn't specifically targeted as a heart healthy food, poor dental health is thought to be linked to heart disease. The high calcium and phosphorus contents of dairy foods are helpful in the forming of strong bones and teeth. Dairy also has numerous other health benefits, which may have some bearing on heart health. Potassium may help lower blood pressure and stroke risk, riboflavin maintains healthy red blood cells, and vitamin B12  is important for red blood cell production. Probiotics, specifically found in yogurts (although only those with "live and active cultures") are especially beneficial for the immune system.

Source: Fight Back with Food: Use Nutrition to Heal What Ails You,  The Reader's Digest Association

Dark Chocolate Cherry Smoothie

makes 3-4 servings

2/3 cup frozen bing/dark/sweet cherries

2/3 cup frozen blueberries

1/2 cup frozen yogurt cubes (I freeze mine in ice cube trays and keep them in a bag just for smoothies)

1/4 milk (as needed)

2-3 Tbs coconut oil

3-4 Tbs dark chocolate, chopped (or chips)

Melt the chocolate and coconut oil together in the microwave, 15 seconds at a time to avoid burning. Add oil/chocolate and milk to the blender and blend until completely smooth. This step is important to emulsify the chocolate/oil and keep it from clumping when you add the cold stuff. Now toss in the fruit and yogurt and blend until smooth. Add milk as needed to thin. Now sip, sigh, and smile. :)

The winner!

The winner of her very own jar of Tropical Traditions coconut oil is...

Fiddlin' Dandi!

Please contact me at crustsandcrumbs@gmail.com with your mailing information.

If I don't hear from you in three days, I will unfortunately have to pick another winner.

Thanks so much to all who participated in my first giveaway! : )