Healthy Chocolate Pudding

No, this is no tofu pudding. This is no "sugar-free" pudding with fake sweeteners, sugar alcohols or stevia, this is a delicious pudding made from mostly raw whole foods. This is healthy enough that I've had it for breakfast a couple times. It's probably less calories than many cereals people eat for breakfast.

I wasn't going to include this because it wasn't as affordable for a treat as I'd like to promote. But in comparison to a similar sized serving of a frozen dessert like soy icecream, I'd say it's pretty comparable.

The key to this recipe is a nicely ripened mango. I've made this several times now, and the riper the mango, the less it clashes with the chocolate.

So initially I made this with a handful of macadamia nuts (unsalted!), but when I ran out of those, I made this with cashews and was not disappointed. Today I made it with raw almonds and it was good, but I think I prefer cashews.

I take about a handful of nuts per mango and blend them up in a blender or food processor (the blender seems to work best for this recipe) until I have a finely ground powder. You could also use a nut butter, in which case I could add that after blending the mango. Then i rinse and peel the mango with a veggie peeler. I cut the mango off the core in smallish pieces and put all those pieces in the blender. I add some vanilla extract, maybe a teaspoon or so. I blend this for a bit, and I might have to scrape the sides and the bottom to get it all blended. Then I add cocoa powder to taste. I usually add enough that it looks and tastes like chocolate pudding (although I've not had any sort of chocolate pudding in a long time, so I'm not sure how accurate this is). Then it's done! It should be a nice pudding-like consistency.

I would like to also try this with avocado instead of mango some day...

How I ate Kale 8 Meals in a Row

Mung beans with Kale and a lemon dijon sauce

It occurred to me that I was eating a lot of kale the past couple days and I noticed that I had had kale for 7 meals in a row and decided to go for 8 with my dinner. 

For lunch two days ago I made the Smoky Kale Soup I posted about earlier.  Then I had kale salad with dinner. The next morning for breakfast my partner made chili that included kale (I know, chili for breakfast is a bit odd, but it works).  At lunch I had leftover soup, then dinner was mung beans with kale and lemon dijon sauce (I plan to write a bit about mung beans- it's very fast to cook and goes with anything in my opinion).  Breakfast this morning was a pineapple blueberry kale smoothie, and for lunch: the last of the leftover soup.  I threw in kale with my quinoa w/ beans and tomatoes for dinner.
 

Quinoa and beans with tomatoes and kale

My quinoa bean dish tonight also had lemon juice, salsa, and pumpkin seeds added.

I actually use a bag of "organic kale salad" which includes some shredded carrots and cabbage.  It's $4.99/lb which is a pretty good deal if you use the whole thing, especially because it's pre-cut, but I think it's also cheaper than buying it the regular way, although the weight of a bunch seems to vary, as does the price at times.  I also recently found that I can buy frozen kale at $1.99/lb, although it's not organic and has more stems in it than I prefer.  However, that's what I used in my soup and my smoothie and it worked out well.

Best Cheap Breakfast: Oatmeal- Try it different ways

I determined that oatmeal is the best cheap breakfast when I figured out that buying organic rolled oats from the bulk bin provided me with a breakfast for a little over 15 cents per bowl. The oats themselves would cost me about 15 cents per 1/2 cup dried oats. Of course I don't eat them plain, so whatever I combine it with adds more to the cost. It's hard to beat that for a whole meal (even at McDonalds, ha ha). Better yet, I found that where I shop, steel cut oats are actually cheaper than rolled oats, and although they take longer to cook, I like the texture and flavor much better.

I've been experimenting with ways to eat oatmeal without adding a sweetener. For a while I was using stevia, but I'm trying to avoid relying on any sweetener. I like my oatmeal with a fruit and nut combination, like chopped apple and nuts. This is even better with some fresh-squeezed orange juice, although those watching their blood sugar levels should watch the juice.  A sliced banana is also good in oats.  Various crushed nuts or nut butters, seeds, coconut flakes or coconut milk are really great additions, just keep your fat intake in check if you're concerned about that.  Vanilla extract helps provide a nicer flavor if you're not used to the lack of sweetener.

Adding flax meal to oatmeal works rather well.  I usually buy whole flax seeds and grind them in a coffee grinder almost every morning (although I've been making more smoothies than oatmeal these days, but it works well in both). 

The soluble fiber in oatmeal (and in fruits) is shown to help with cholesterol levels. It's become one of those "functional foods" marketed to people concerned about their health but who don't take the time to just make meals out of whole foods. When people don't understand what makes food healthy, they can become victims to marketing schemes like the McDonalds'. Even I thought, "Wow, at least they're making an effort" when I saw their oatmeal advertised. But that was until I read about it.

As a New York Times blogger writes,

Yet in typical McDonald’s fashion, the company is doing everything it can to turn oatmeal into yet another bad choice. (Not only that, they’ve made it more expensive than a double-cheeseburger: $2.38 per serving in New York.) “Cream” (which contains seven ingredients, two of them actual dairy) is automatically added; brown sugar is ostensibly optional, but it’s also added routinely unless a customer specifically requests otherwise. There are also diced apples, dried cranberries and raisins, the least processed of the ingredients (even the oatmeal contains seven ingredients, including “natural flavor”).

A more accurate description than “100 percent natural whole-grain oats,” “plump raisins,” “sweet cranberries” and “crisp fresh apples” would be “oats, sugar, sweetened dried fruit, cream and 11 weird ingredients you would never keep in your kitchen.”

For a quicker option, soak rolled oats (steel cut oats won't be digestible if not cooked) overnight with some water, milk substitute, or juice (or combination of these) in the fridge.  You can throw in your additions in the morning of course.  Or you could throw in some frozen fruit like blueberries with the oats the night before so their thawed by morning.  Dried fruit (avoid the stuff with added sugar) will be nice and moist if it's soaked with the oats as well.  Throw in whole raw nuts and they'll be even more digestible by morning, even though the oats will probably not be as digestible soaked as they are if they're cooked.  Nonetheless, this is a great way to have breakfast on the go.  You can heat this if you don't want it cold, but it'll add on some time.  Because I'm not real big on the texture of soaked oats, I've made a smoothie out of it which worked out pretty well.  That's not a big time saver, but it gave me a fiber-filled cheap whole food smoothie.

Speaking of soaking, if you want to try the steel cut oats, which I highly recommend, soak them the night before and that will cut down on the cooking time, just like with other grains and beans.  I haven't tried this yet, but I imagine you could cook a large batch of steel cut oats and keep the rest in the fridge to eat throughout the week.

If you're concerned about gluten, you can find oats that are certified gluten-free, but of course that makes them more expensive.  If you don't have celiac, oats may not be a problem.  Of course there are other grains you can try, such as buckwheat, quinoa, millet, etc.  Most of these are more expensive than oats, unfortunately.  Brown rice might be a good choice that's closer in price to oats.

Sweet Potato Breakfast

Sweet Potato Breakfast with sauce made from heated fresh orange juice from one orange, a handful of (frozen) blueberries, cinnamon, nutmeg, ginger and arrowroot to thicken it.
Sweet potatoes sliced thinly and boiled for a few minutes until tender. Topped with fresh crushed pecans.
cost: under $2
time: under 20 minutes

This is a great way to have a vegetable for breakfast, and break from grain-based breakfasts. I was trying to think of a way to make sweet potatoes for breakfast, and it occurred to me that blueberries would pair well with sweet potatoes.

I also make sweet potatoes with a miso and tahini sauce which I started making with regular potatoes but works possibly even better with the sweet potatoes. I'll post the recipe for that sauce sometime in the future.

Pumpkin "Pie" Smoothie

This was something I made in November. Blended previously-baked pumpkin flesh, frozen banana, almond butter, flax seed, chia seed, cinnamon, nutmeg, ginger