Hello Friends, It has been a very long time since I have posted a blog to share with all of you. I trust you are currently focused on ending 2020 and preparing for 2021. As you go forward into your holidays, may you nourish yourself with the warmth of your inner light and good food of course. Enjoy these recipes and my “!0 Tips for Healthy Holiday Cooking + Eating” May you be nourished on all levels.
CRANBERRY ORANGE GLUTEN-FREE ALMOND CAKE*
Recipe by Natural Chef Jennifer Caroff @foodsoulutions
A festive, holiday sweet treat that’s bright with the seasonal flavors of cranberries, orange, almonds + cinnamon and uses whole food, plant-based ingredients, while ditching refined sugars and white flours -perfect for holiday snacking at-home. Makes one 13 x 4-inch rectangular or 9-inch round cake. Serves 8-12.
Ingredients
2 ½ C almond flour or gluten-free baking flour (for those w an almond/nut allergy)
¼ C oat flour (can be easily blended from rolled oats in a spice or coffee grinder)
1 tsp baking powder
2 tsp cinnamon
2 large organic eggs at room temperature or Chia/Flax Egg Replacement**
½ C maple syrup, plus 1T for drizzling
¼ C coconut oil, melted
1 Tbsp vanilla extract
½ tsp salt
¼ tsp almond extract (optional)
8 drops sweet orange oil*** (optional)
1Tbl orange zest
1 ¼ C fresh cranberries (rinsed + drained, then drizzled with 1T of maple syrup)
Procedure
Preheat oven to 350F and line your pan of choice with parchment paper (leave at least 1” extra paper at the edges for easy removal), and set aside.
In a medium sized mixing bowl, combine dry ingredients (almond + oat flours, baking powder + cinnamon). Break up any clumps in the almond flour with a fork, or with your hands.
In a small mixing bowl, combine wet ingredients. Whisk eggs with maple syrup, vanilla + salt.
Add the almond extract + orange oil (if using) and orange zest into the wet mix.
Slowly pour in the melted coconut oil. Whisk to combine.
Pour the wet mix into the dry mix and combine gently until thoroughly incorporated. (A rubber spatula works nicely here, to easily fold the mix together.)
Transfer the batter into the parchment-lined pan and spread evenly towards the edges with the spatula.
In a separate bowl, drizzle the cranberries with 1Tbl of maple syrup and toss to coat.
Now here comes the fun part...spread those beautiful cranberries evenly over the batter and press them gently into the batter.
Bake for 35-40 min, until slightly golden and a toothpick comes out clean.
Allow the cake to cool for at least 10 minutes before removing from the pan. Slice and serve as desired. Enjoy!
Vegan Version: **Chia/Flax Egg Replacement: replace the 2 eggs with ½ C filtered water combined with 3Tbl ground flax or chia seeds. Allow mixture to thicken for at least 15minutes. Replace 1tsp baking powder with 1Tbl baking powder and add ¼ C brown rice flour along with the oat flour.
Storage Tips: If eating the next day you can simply cover with foil or a clean cotton kitchen cloth. Store in a sealed glass container in the fridge for up to 7 days or freeze up to 1 month. When eating from the fridge or freezer (thaw first), it’s best to reheat in the oven at 250F for 15-20 minutes.
*Recipe inspired by Amy Chaplin’s “Easy Cakes” in Whole Food Cooking Everyday:
***Ingredient resources: Sweet Orange Oil from Medicine Flower:
https://genuineessentialoils.com/products/orange-citrus-sinensis?_pos=1&_sid=518d3ef53&_ss=r
This Cranberry Orange Pear Chia Pudding is so delicious!
CRANBERRY ORANGE PEAR CHIA PUDDING* Recipe by Natural Chef Jennifer Caroff @foodsoulutions
Dress up your at-home holiday season with this delicious, plant-based chia pudding. Using whole fruits -pears, cranberries and orange - this recipe results in a surprisingly creamy chia pudding that is packed with nutrients and free of refined sugars + excessive fat. This chia pudding can be elegantly served parfait style in a wine or martini glass with fresh, seasonal fruits, happily added to morning oats, or simply enjoyed on its own. Recipe yields 5 cups + serves 10-12.
Ingredients
1 ½ lbs (after cored + peeled) Pears (Bartlett pears are best!) About 3 ½ C cubed pears.
2 C fresh cranberries
½ C fresh squeezed orange juice
Pinch of sea salt or high-mineral salt
1Tbl vanilla extract
1Tbl + 1tsp maple syrup
½ C raw cashews or substitute with coconut cream for those with a cashew/nut allergy
2Tbl coconut butter
2 tsp orange zest
7Tbl chia seeds
Optional garnishes: oranges, kiwis, pomegranate arils, fresh cranberries, fresh mint leaves
Procedure
In a medium size saucepan, combine the pears, orange juice, cranberries, and salt. Bring to a boil, then reduce heat and simmer for 10 minutes, stirring occasionally. Remove from heat and allow to cool for 10 minutes.
Transfer to a high-speed upright blender. Add cashews, coconut butter, vanilla and maple syrup. Blend on high until completely smooth. Adjust to taste.
Pour mixture into a mixing bowl. Whisk in chia seeds and orange zest until thoroughly combined.
Transfer pudding to a glass jar or glass container and allow chia seeds to plump for several hours in the refrigerator or overnight.
Serve as desired. Enjoy!
Elegant Holiday Parfait: Warning: potential showstopper for your holiday brunch! Place ½ C of fresh seasonal fruits in a wine glass. Chopped oranges, sliced kiwis + pomegranate arils are a delightful color and flavor combo. Top the fruits with ½ C of the chia pudding and garnish with a few bright cranberries and a sprig of mint.
Storage Tips: This chia pudding stores best in a clean glass jar or glass container. Refrigerate up to 7 days, if it lasts that long!
*Recipe inspired by Amy Chaplin’s “Chia Puddings” in Whole Food Cooking Everyday:
10 TIPS FOR HEALTHY HOLIDAY COOKING + EATING @foodsoulutions
1. Hydrate! Detox with a tall glass of lemon water every morning + steep herbal teas like rosemary + mint to support digestion + boost your immune system daily. Drink plenty of water -8-10 glasses daily!
2. Add in fresh fruits + veggies at every meal! Can you find a way to reach 12 servings of fruits + veggies everyday? Choose veggies or a fruit for a snack, instead of packaged snacks.
3. Replace refined foods with whole foods! Think Seasonal, Organic, Unrefined + Local.
Replace white sugars with nutrient-rich, whole food sweeteners like dates, maple syrup + raw honey.
4. Order an Organic Farm Box Delivery! Get a local farm box delivered to your doorstep!
Get $15OFF your first box: https://www.farmfreshtoyou.com Use code JENN9887 at checkout!
5. Cook from your favorite book! An inspiring cookbook will support you in the kitchen! My 2020 favorite (aka #quarantinecooking bible): Whole Food Cooking Everyday by Amy Chaplin: https://www.amazon.com/Whole-Food-Cooking-Every-Day/dp/1579658024/ref=redir_mobile_desktop?ie=UTF8&aaxitk=ixVBIoQBl6J4e8ihJS.N0g&hsa_cr_id=2644963700701&ref_=sbx_be_s_sparkle_mcd_asin_1
6. Use fresh herbs + spices! Support digestion and boost flavor with backyard herbs like: mint, rosemary + thyme + buy quality spices. My fave: Oaktown Spice Shop: https://oaktownspiceshop.com/
7. Give thanks! Gratitude elevates your mood + a good mood supports good digestion. Take a moment to be grateful for the food you are about to eat -your body + soul will thank you!
8. Chew your food! Mindful eating + chewing does wonders for you -from easy portion control to a deeper enjoyment of your experience while eating.
9. Keep moving! Walking a minimum of 90 steps after a meal optimizes your digestive fire and your body’s ability to utilize your food as fuel.
10. Share food with your community!Whatever you have extra of -share it with your family, friends + neighbors. Participate in local or global food drives + find ways to give food to those in need.
About Your Instructor: Jennifer Caroff, Health Coach and Natural Chef
Jennifer loves creating magic with whole foods that nourish body and soul. She brings presence and intention in her food preparation to enhance the quality of each meal and dining experience. Jennifer learned the basics of seasonal eating, and cooking with real, unprocessed foods from her mother. Before anyone knew what CSA (community supported agriculture) meant, she was eating vegetables from her local organic farm in her family’s weekly produce box.
Jennifer is a certified Natural Chef through Bauman College in Berkeley, CA. She is skilled in therapeutic and allergy-free cooking, and loves creating sensational sugar-free desserts. She utilizes Bauman's Eating for Health (E4H) model, and the principles of a S.O.U.L. food diet sourced in Seasonal, Organic, Unrefined, and Local ingredients. She is a certified Health Coach through Institute of Integrative Nutrition. She works with clients to help them make lifestyle changes along with dietary improvements that produce real and lasting results. Jennifer is available for private chef services, dinner parties, and cooking classes in the Northern California Bay Area and online. Follow Jennifer on Instagram: @foodsoulutions and visit www.foodsoulutions.com to learn more and sign up for her monthly newsletters.