Vali’s No-Sugar Chocolate Shake

img_2245If you love chocolate, try this healthy smoothie that’s more like a milk shake without the dairy or the sugar!

8 oz hemp seed milk or almond milk
1 tablespoon raw cacao powder
frozen banana (peel banana first before freezing!)
Optional:  Tablespoon bee pollen

Put in blender on high speed. Enjoy!
Recipe: Valerie Bennis on BLOOM TALK RADIO: Healthy Lifestyle

Good Start Rice (or Quinoa) Pudding Breakfast

August 12, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen

img_2190 Great way to make leftover grains disappear. Guests love my breakfast pudding as a yummy, healthy start to the day!

Use quinoa for extra protein. I love almond milk for a creamy non-dairy treat!

2 cups cooked basmati rice or quinoa
1/2 cup milk or rice, soy, or almond milk
1 teaspoon cinnamon
1/4 teaspoon freshly grated nutmeg
pinch of sea salt
1/4 cup plus extra maple syrup
1/2 cup chopped walnuts
1/4 cup raisins or blueberries
1/2 teaspoon vanilla
Toasted unsweetened coconut

Cook your grain of choice, rice or quinoa, according to package directions - I usually use leftovers from the night before. In a medium skillet on medium heat, add grain and toss with milk, cinnamon, nutmeg and salt until much of the milk is absorbed. Add maple syrup, walnuts, raisins or berries. Toss to heat until liquid is fully absorbed being careful not to scorch. Remove from heat and add in vanilla.

Place in individual bowls. Drizzle with additional maple syrup if desired and sprinkle with toasted coconut. I add extra fruit on top, such as raspberries, peaches, pitted cherries, and serve in a pool of warm milk. Serves two.

Grilled Summer Veggie Sandwich

August 4, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen, veggies

img_2106What to do with all the good stuff overflowing in your summer garden?

How about an open faced sandie with grilled veggies and hummus? You got it. Yum!!

Grilled zucchini, yellow squash and eggplant at room temp.
Roasted red or green peppers (optional)
Basil leaves
Whole grain or sprouted grain bread

Quantities are not listed because you are the architect of this sandwich loaded with green, yellow, purple, red and green goodies.

Start with a lightly toasted slice of bread (I like Ezekial sprouted grain breads) and spread with a nice layer of hummus  (try my Olive-Basil Hummus). Next, place individual basil leaves to cover. Top off with grilled and roasted veggies and you have an open faced delicious summer garden treat!

Mango Madness Smoothie

Flickr, Photographer Farl, Creative Commons license

Flickr, Photographer Farl, Creative Commons license

Dr. Kurt Strecker recommends this sweet and satisfying smoothie with protein!

No dairy here and loaded with good things for you.  A great way to start the day!

1 small banana
1 cup frozen mango pieces
1/4 cup orange juice
1/4 cup light coconut milk
pinch of fresh ground ginger
1/2 cup water
1 packet “Dr. Strecker’s Shake It Up!” (or a whey or rice protein powder)

Blend until smooth and ENJOY!

Dr. Strecker on Bloom Talk Radio: Smarter Food

Blueberry Tart from Terry Walters

A summer tart with an easy almond meal crust.

blueberry-tart04Good-bye wheat, refined sugar and butter and welcome in summer’s berry bounty with this great recipe from Terry Walter’s upcoming cookbook.


2 cups almond meal
tablespoons maple syrup
tablespoon virgin coconut oil
Pinch of sea salt
teaspoon almond extract


1 cup apple juice
arrowroot powder
cup maple syrup
tablespoons lemon juice
teaspoon almond extract
Zest of 1 lemon
Pinch of sea salt
cups blueberries

Preheat oven to 350°F. Lightly oil 9-inch tart pan.


Place almond meal in large mixing bowl. In small skillet over medium-low heat, whisk together maple syrup, coconut oil and salt until oil melts. Whisk in almond extract and remove from heat. Pour this mixture over the almond meal and fold to incorporate all ingredients. Transfer dough to tart pan and press to form crust. Bake 15 minutes or until golden brown. Remove from oven and, using the back of a wooden spoon, gently press down any puffed areas of crust. Set crust on wire rack to cool.

Cookbook author Terry Walters

Cookbook author Terry Walters


In small bowl, whisk together 1⁄2 cup apple juice with arrowroot and set aside. In medium Dutch oven over medium heat, combine remaining 1⁄2 cup apple juice with maple syrup, lemon juice, almond extract, lemon zest and salt and bring to simmer. Add 1 cup blueberries and stir until berries start to pop and liquid turns red/blue. Reduce heat to low and whisking continuously, pour arrowroot-juice mixture into berry mixture. When liquid is thick, remove from heat and fold in remaining blueberries. Pour into crust, spread evenly and refrigerate for at least 1 hour to set.

Serves 8

Terry Walters on Bloom Talk Radio:
Eating Clean
Smarter Food

Terry’s Website

Terry’s White Bean Salad with Roasted Tomatoes and Arugula

July 15, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen, salad

Great summer recipe loaded with veggies from Clean Food author Terry Walters

mla102448_0607_beansalad_l 2 sweet onions, cut into wedges (Walla Walla or Vidalia)
1 fennel bulb, halved, cored and chopped
5 carrots, chopped
Extra virgin olive oil
1/2 teaspoon coarse sea salt
Freshly ground black pepper
8 tomatoes, halved or quartered depending on size
3 cups cooked great northern or navy beans
6 cups arugula leaves

Preheat oven to 400 degrees F.

In glass baking dish, combine garlic, onions, fennel and carrots. Drizzle with just enough olive oil to coat vegetables evenly. Toss with sea salt and plenty of pepper. Roast uncovered 20 minutes or until just tender. Remove from oven, fold in tomatoes and beans and return to oven to roast an additional 10 minutes or until tomatoes are soft.

Remove from oven, cover individual plates or large platter with fresh arugula, top with bean and vegetable mixture and serve.

Serves 4

Terry Walters on Bloom Talk Radio:
Eating Clean
Smarter Food

Stuffed Artichokes with Olives and Pignoli Nuts

July 8, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen, veggies


With a large artichoke, this can make a whole meal, especially in the summer.

Artichokes are one of my favorite foods! Pulling each leaf through my teeth to get to the “meat” is worth the effort when the heart of the artichoke is waiting at the end.

I forgo butter and use an olive oil and parmesan cheese mixture as a dunking bath before every bite. And in my kitchen where white flour is off limits, I stick to spelt, sprouted grains or gluten free breads that I grind in a food processor for a healthier bread crumb.

4 artichokes
3 tablespoons extra-virgin olive oil plus more to drizzle
1 lemon
2 cups unseasoned bread crumbs
1/4 cup almond meal
1/4 cup mixed chopped fresh herbs or 1 teaspoon dry herbs of parsley, oregano & basil
1 teaspoon garlic powder
8 - 10 pitted kalamata olives chopped
4 tablespoons pignoli nuts, toasted
sea salt & freshly ground pepper to taste

Cut the top off of each artichoke, hollow out the center and remove the prickly tops off of each leaf. Also cut off the stem at the base so the artichokes sit flat. Rub the top and each leaf top with half of a lemon so the leaves don’t  brown. In a large bowl, mix the bread crumbs, almond meal, herbs, olives, pignoli nuts, garlic powder, olive oil, salt and pepper. Stuff each artichoke center with the bread crumb mixture and in between the leaves.

Squeeze the juice out of the lemon into a large pot filled with 1 1/2 inches of water. Place the artichokes in the pot and drizzle extra olive oil on each top. Bring the water to a bowl. Cover the pot, lower heat and simmer for 1 to 1 1/2 hours or until a knife is easily inserted into the center. Serve with a dunking mixture of extra virgin olive oil and freshly grated parmesan cheese in individual small bowls.

Note: Gluten free bread crumbs can be substituted for regular bread crumbs. I make my own by processing rice bread in a food processor. Another healthy bread crumb alternative (although not gluten free) is to process spelt bread or Ezekial cereal.

Olive-Basil Hummus

img_1754Not your run of the mill hummus and something to snack on anytime!

1 15 oz can organic garbanzo beans (chickpeas)
2 tablespoons Tahini (ground sesame butter)
2 tablespoons extra virgin olive oil plus more to drizzle
Juice of 1/2 small lemon
1 clove garlic
1/2 teaspoon cumin
8 kalamata olives (pitted)
1/2 cup loosely packed fresh basil
sea salt and freshly ground pepper (to taste)

Drain juice from chickpeas and reserve. Place ingredients except olives and basil in food processor. Process until smooth throughout. Add reserved chick pea liquid a little at a time if the mixture is too dry and chunky. Add olives and basil and pulse until desired consistency. Serve with healthy chips and extra virgin olive oil drizzled on top.

Barb’s Healthy Link Pics:
Chickpeas/Garbanzo Beans

Rosemary Sweet Potato Home Fries

May 5, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen, veggies

img_1505Savory, sweet and rich in Vitamin A (betacarotene) and C, sweet potatoes are a nice change for breakfast or anytime.

What to have with your eggs in the morning, with chicken in the evening or paired with most anything, anytime? Sweet potatoes. These colorful spuds are a distant relative to the common potato but are big on health benefits and taste. Sprinkle on rosemary and the wonder spice turmeric and you’ll have a dish loaded with goodness for your body.

2 to 3 large sweet potatoes
1 large onion
1/2 teaspoon garlic powder
1/4 to 1/2 teaspoon turmeric
3- 4 tablespoons extra virgin olive oil
1 teaspoon dried or fresh rosemary
sea salt & pepper

Thoroughly wash sweet potatoes. Cut into 1 inch cubes leaving skin on.  Peel and dice onion. In a bowl, toss and coat potatoes with 2 tablespoons olive oil, garlic powder, salt and freshly ground pepper to taste. In a heavy skillet, heat 1 tablespoon olive oil on medium heat and add potatoes, onion and turmeric. Continue cooking till potatoes start to soften and add rosemary and more olive oil if needed. Saute until potatoes are cooked throughout, approximately 20 minutes. Serve with a poached egg for a great breakfast or as a side dish to most any meal.

Barb’s Healthy Link Pics:
Sweet Potatoes

Arugula & Beet Salad

April 7, 2010 by Barb Scala  
Filed under Bloomin in the Kitchen, salad

img_1531 Bored of the same ole’ salad. Color it up with red and golden beets and add punch with fresh spring arugula!

2 red beets
2 golden beets
extra virgin olive oil
1 bunch arugula
1/2 cup pine nuts
crumbled goat cheese
sea salt & freshly ground pepper
1 recipe Lemon Dijon salad dressing (recipe below)

Preheat oven to 375 degrees. Trim tops and bottoms off of beets and drizzle with olive oil. Sprinkle with sea salt to taste. Wrap beets separately with foil and roast in the oven for approximately 1 hour or until a knife is easily inserted through the center. Let cool. Peel skin off of beets and cut into 1/4 inch thick slices. Place pine nuts on a cookie sheet and roast in the oven for approximately 7 to 10 minutes or until lightly golden. Let cool. In a bowl, toss arugula with the salad dressing and salt and pepper to taste. Place individual portions of arugula on separate salad plates and top with beet slices, alternating golden and red beets. Drizzle a small amount of the salad dressing on the beets to lightly coat. Sprinkle pine nuts and crumbled goat cheese on top to taste, reserving the same amounts for the other salad plates. Serves 2 to 4.

RECIPE: Lemon Dijon Salad Dressing

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