Vegan Sea Salted Biscuits

INGREDIENTS

2 C all purpose flour, extra for rolling

1 t baking powder

Sea salt

½ C cooled homemade vegan butter, plus more that’s been melted

½ C coconut milk, plus more as needed

Maple syrup

EQUIPMENT

A working oven

Large mixing bowl

A fork

Spoon to mix

Clean countertop

Baking sheet

Drinking glass or cookie cutter

Parchment paper

LET’S COOK.

1. Preheat oven to 425F or 218C.

2. In a large mixing bowl, combine flour, baking powder, and a pinch of sea salt. Add in cooled margarine and quickly combine into dry ingredients using a fork, leaving a few large clumps of butter in the mix. Add in milk and gently stir with a spoon until liquid is absorbed. Do not over-stir or over-work the dough.

3. Flour the surface of a clean countertop and scoop out dough, shaping it into an oblong shape until it’s a knuckle high. Line baking sheet with parchment paper. Cut out the biscuits using glass or cutter and place onto baking sheet. Lightly drizzle the tops with melted butter. Bake for 15 minutes or until golden.

4. Drizzle maple syrup and sea salt over the top of each biscuit. Serve warm.

Vegan Herbed Mushroom Stuffing

INGREDIENTS

1 loaf of ciabatta bread

2 C baby bella mushrooms

1 yellow onion

2 carrots

3 stalks of celery

1 granny smith apple or your preference

½ C sunflower seeds

½ C cranberries

1 handful of fresh rosemary

1 handful of fresh thyme

1 C of homemade vegetable stock

Olive oil

Sea salt and pepper

EQUIPMENT

A working oven

Casserole dish, whichever shape

Baking sheet

Spoon to stir

Measuring cups or your cooking intuition

Cutting board

Sharp knife

Large skillet

Veggie peeler

LET’S COOK.

1. Preheat the oven to 425F or 218C.

2. Chop bread into small cubes. Spread evenly onto baking sheet and lightly coat with olive oil, sea salt and pepper. Bake for 10 minutes or until lightly golden, stirring halfway through.

3. Take a damp cloth or paper towel to gently wipe excess dirt off of mushrooms. Thinly slice. Roughly chop onions and celery. Peel carrots and roughly chop. Heat a large skillet over medium high heat. Add a splash of olive oil once pan is heated along with chopped veggies. Add a dash of salt. Lower heat to medium, cover and cook for 4-6 minutes until onions are translucent in color.

4. Thinly slice apple. To skillet, add in rosemary, thyme, apples, cranberries and stir. Cook for 3 minutes.

5. In casserole dish, alternate layering apple mixture with toasted bread, starting with apple layer. Top with ½ c of remaining stock. Lower oven to 350F or 176C.

6. In skillet, lightly toast sunflower seeds over medium heat for 1-2 minutes until nutty fragrance is released. Spread evenly over stuffing. Bake for 25-30 minutes or until stock is fully absorbed.

Food Facts That Parents Should Know

I can't help but explore the overwhelming amount of revealing statistics about America's food industry. In a country so well equipped with new technologies and extreme wealth, we have an incredibly high percentage of Americans who are obese or unhealthy. I constantly ask myself "Why is this happening?!" I mean, I understand why it's happening, but do other people know where we're headed as a country? The proliferation of weight gain in the United States is headed towards a future of epidemic and chronic disease, one that needs dire attention now.

As a total food and nutrition junkie, I've read many books on topics from gut health to chronic illnesses. Let me be the first to say that what you're eating isn't exactly what you think it is. And I 100% don't hate to break the news to you--you deserve to know this! A lot of statistics and facts about the U.S. food industry are often omitted, hard-to-find or just simply kept secret, so I'm here to loop you and your family in on the hard truth. 

I focus my research on children's health because it's hardly often known by parents nor shared by doctors. As someone who's once worked as a live-in nanny, I see firsthand the daily struggles and schedules of working parents. There's hardly enough time in a parent's jam-packed day to read on the latest food research in order to get a perfect meal on the table. That's okay! However, I've found that a lot of families aren't receiving proper nutrition counseling and healthy eating tips for raising a healthy family. So, I'm here to help! Here are some food facts that you should know to protect you and your kids

Parents should know that:

• 1 in 5 kids in the US are obese or overweight

• 11% of kids have an ADHD diagnosis (looks small but it's important!)

• 60% of kids experience chronic headaches

• Kids are consuming toxic ingredients unless food is grown 100% organic

• Toxins live in mattresses, hand soaps, sunscreens and antibiotics

• 40% of American kids have allergies due to this toxin overload

• Very few doctors are trained to focus on food as medicine or aware of the dangers of certain foods

• Conventional doctors are not informed of our nation's food industry + supply

Thanks to Dr. Michelle Perro and her book, What's Making Our Children Sick?, I was able to learn way more about the future of our children's health.

What will you do today to better your life and the lives of your children?

Put food first.

Muhammara

A traditional Syrian red pepper and walnut dip that will keep you coming back for more. Reminiscent of romesco flavors, muhammara is filled with heat from roasted red bell peppers and Aleppo, and leaves your sweet tooth craving for more pomegranate molasses--the secret ingredient. Well, it's not a secret anymore. I just ruined it. Just kidding, it never was a secret. ANYWAYS... Don't go eating muhammara without any pomegranate molasses in there, you hear me? Sharing this dish with my Cozymeal guests, I found joy in showing them how it's best made with a mortar and pestle. This staple kitchen tool preserves the peppers' texture that makes this dish so satisfying. What makes this dish even more satisfying is knowing that I didn't sit on my couch binge watching a that series that I already finished but felt the need to watch again...No shade to myself or you. All I'm saying is try making a dish that's completely out of your comfort zone, every once in a while and you'll be surprised. 

Back to why you're still reading this. Oh yeah, the muhammara! If you don't find yourself in my kitchen anytime, remember these few tips when you go to make your own muhammara:

1. Opt for fresh peppers. I made the mistake of using jarred peppers once, and I was thoroughly disappointed. You will be too. What makes this dip so special is the smoky and hearty flavor that develops with roasted fresh peppers. So take the time to roast your own peppers, whether it's in the oven or stovetop. Stovetop roasting is the way to go if you're trying to impress that date of yours. 
2. Use a mortar + pestle. This tool allows for all of the ingredients to maintain their incredible textures and true flavors. A food processor could work too, but be warned that you'll lose some texture. If you want to go the mortar + pestle route, know that you'll be getting a more rustic flavor and that bicep workout you missed out on this morning. 
3. Toast your nuts. Yeah I said it. All you have to do is spread those nuts on a baking sheet (no EVOO necessary) in a 350F oven for about 10-12 minutes. After that, they're ready to go and get smashed...Ok. I'm leaving now. 

Perfectly Baked Sweet Potatoes

An hour has passed and you look in your oven and to your surprise you see that your sweet potatoes are still rock hard. The skins are as tough as a stale Twizzlers and you're just about ready to Postmate it for the night. Don't be defeated though, there's a solution to this for next time! But first, I'm giving you permission to order from Postmates (JUST THIS ONE TIME!) and turn that sad oven off. But, before you climb inside your phone for the next seven hours, here is the quickest and fool-proof way to bake sweet potatoes for next time:

1. Don't preheat the oven. Place your baked potatoes in the oven after you've cut them lengthwise and dressed them in EVOO, salt + pepper. Make sure your oven starts off cool--turn it on once the potatoes go in. Bringing up the temperature of the potato skin slowly as the oven heats up allows for it to become tender, not tough.

2. Bake them cut side down. Always. The more surface area that comes in contact with the hot baking sheet, the more evenly cooked the potatoes will be. The steam will naturally rise into the potato itself, creating a perfectly cooked orange potato goddess. This cooking method also allows for all of the natural sugars to come out and caramelize--yum!

3. Cook for 40 minutes. No more, no less. After just 40 minutes in a 425 degree Fahrenheit oven, these potatoes will be perfect!

That's it! With these three simple steps, you will have the perfect baked sweet potatoes. Just in time for you to finish that last episode on Netflix...

3 Simple Ways to Protect Your Shrine

In today's world, it's easy to get distracted by a million things. From keeping up with social media to figuring out when your next meeting is, life can seem pretty all over the place and overwhelming. It's important during these tough times though that we remember that we ourselves are our own most important assets. We must first learn to craft a solid and stable foundation for our lives which I believe starts with protecting our shrines--our bodies. 

Food is the most powerful tool our bodies use. It allows us to fuel our days, day after day, keeping our gears turning. I'm not talking about any kind of food here though. I'm talking about pure, clean and nourishing whole foods that forego any chemical processing or additives. These clean foods are the ones that are going to change your life, your habits, your physical and mental states, and most importantly, your attitude on life. Food is that powerful! (and trust me, eating healthier is not complicated nor expensive!)

What I'm saying here is that to live a better and fuller life, we must first give our bodies the best and purest ingredients and practices. Better habits and nutrition will spill over into other parts of your life, and make you feel more alive than ever before. I know we're not perfect and we all indulge at times, but that's okay. Just don't make a habit of it and realize the beauty in being more aware of what you put into your body. I've seen it happen time and time again, with friends and family, where the minute they make a change in their diet for the better, they immediately see results. What's more rewarding than that?! 

If you want to find a place to start bettering your life, start here. Start with yourself. Here are three simple ways you can start protecting your shrine and live your best life:

1. Cook at home. There's no easier way to figure out what you're eating then by cooking it yourself. Now, I know there are a bunch of you out there saying "I can't cook!" or "Cooking takes too long!", but here's where you can stop believing in all of that nonsense. If you're in a place where you don't know where to start with cooking, hop on YouTube. Watch simple cooking videos that can get your technique level and speed up with practice. Get inspired by what you already have on hand in your fridge without the need to deal with the grocery store madness, and just go for it. The more time you give to your kitchen, the easier you'll find what foods are changing up your body and attitude. Plus, those dishes you create can earn you some bragging points wherever you go ;)
2. Wake up with positivity. Every single day, I wake up, turn on my phone, head over to YouTube, and watch a positive, uplifting video. It varies day to day on who the speaker is and what the video is about, but every video is filled with positivity. Putting your body in a positive mental state first thing in the morning will change the course of your day dramatically. By doing so, you're training your body to be more proactive and giving it the ultimate power to decide how your day will carry on. While listening, you can spend some time stretching or writing down your thoughts, allowing yourself to be completely focused on positive thoughts (avoid texting or answering e-mails--this time is sacred!) With these positive thoughts, you'll attract more positive decisions throughout your day like choosing healthier, energizing foods over ones that make you feel sluggish.
3. Drink water. And I mean a lot of it. With our bodies being comprised of 55-60% water, it's something we crave. Get in the habit of giving your body this simple necessity by always having some with you. While you're watching those positive videos, drink a cup of water. When you're headed to the gym, pack your water bottle. While you're walking your dog, bring some water for your pup and yourself! Wherever you go, just make sure you have some on hand. It'll help curb any unwanted food cravings and make your hunger feel satiated. This little tip will make your body very happy.

All you have to do now is start. Life isn't about making dramatic changes overnight and expecting to be living your dream world the next day. It's about taking these baby steps towards the better versions of ourselves. Take care of yourself each and every day, and remember that the core of each day's strength is found right within you. 

Investigating Mystery Ingredients in Kids' Snacks

There are dozens of bars and granolas on store shelves today it's overwhelming just to keep up! As a parent, we know that you want to provide the best for your child every single day and that includes feeding them healthy snacks. There's always that brand that you or your child reach for when it comes time to grocery shopping, but do you know what every ingredient actually is?

Pectin? Thiamine Hyrdochloride? Natural flavors? Niacinamide?

Any of these ingredients cause you to go "What the heck is that?!" or make you feel uneasy.

Have no fear! Well, at least not so much as did when you first read them. I recently researched more about some of the nation's best-selling snacks for kids and am here to advise you on what these questionable ingredients actually are and what purpose they serve. 

I looked at the three following bars and here's what I found:

MADEGOOD Chocolate Banana Granola Bar

Organic, made with veggies + nut-free

Sugar content: 7g/0.85oz

Brown Rice Syrup

• It's derived from brown rice and contains a high arsenic content. When processed, brown rice syrup is almost completely composed of glucose--meaning lots of sugar! Technically speaking, there's just about no difference in arsenic levels between organic and conventional varieties, so be aware! It's high glycemic index score of 98 out of 100 is a good enough reason to stay away from brown rice syrup by all means. 

Cane Sugar

• Also known as evaporated sugar or whole cane sugar, cane sugar is composed of molasses and minerals and is a lot more coarse than granulated sugar due to its processing. Although it's unrefined and better than most other sugars on the market, it works the same way as other sweeteners causing insulin levels to rise with excessive intake.

Earth's Best Organic Sunny Days Snack Bars

Source of iron, calcium + zinc

Sugar content: 6g/0.67oz

Cyanocobalamin

• This ingredient is a synthetic form of Vitamin B12. Like some other ingredients, our bodies cannot break it down naturally or quickly. The prefix "cyan" refers to the cyanide production as a result of our digestion process. Thankfully, this form of B12 is not harmful to our bodies and actually provides us with a necessary dose of B12, especially in those who are vitamin B12 deficient.

Folic Acid

• Commonly known as a synthetic form of folate, folic acid helps our bowels to continue absorbing nutrients and minerals from the foods we eat. Folic acid aids our bodies in producing red blood cells and forming DNA as well. Along with the many  skin and hair benefits that folic acid provides, it's presence in foods is not dangerous.

KIND Healthy Grains Maple Pumpkin Seeds with Sea Salt

Gluten-free + GMO-free

Sugar content: 5g/1.2oz

Gum acacia

• Also referred to as "acacia gum" or "gum arabic", gum acacia is a natural gum made of hardened sap derived from the acacia tree. This ingredient is a dietary fiber that's soluble in water and easily digestible in our bodies. Studies have shown that gum acacia can have effects on lowering body mass index, potentially serving as a source for weight loss. 

Natural Flavors

• Legally speaking, the FDA defines natural flavors in complex terms. To simplify things, natural flavors are synthetic flavorings derived from fruits, veggies, plant materials, animal products and dairy-based ingredients whose sole function is flavoring. Simplified even more, there is a big threshold in regards to what can be considered a "natural flavor", so be skeptical every time you see it listed!

Next time your instincts tell you to reach for your favorite brands, stop and think again. It pays to read nutrition facts and ingredient labels in order to live a healthy and clean life. You owe it to you and your family. Double check those labels before you take out your wallet!

in love,

Kiki

Kiki's 5 Time-Saving Cooking Tips

Time and time again my friends, family, and clients even watch me in the kitchen and wonder "How did you cook that so fast?!" They’re amazed by how I get so much done so quickly whenever I'm in the kitchen. I appreciate the compliments, but trust me, there’s no secret to my kitchen magic that I'm not willing to share!

I have to say some of it is talent, but a majority of it is preparation. In the culinary world, having your mis en place—things in place—is key to any cooking success. How would you plan to cook something without any of your ingredients or tools? There’s just no way, but don’t worry. There’s a solution—several actually--to all of your meal-time mayhem!

Everything I do before I chop any vegetable makes every experience I have in the kitchen enjoyable and stress-free. And as a busy parent, I’m sure you want to spend less time in the kitchen and more time with your little ones. Therefore, I've created a list of my top five time-saving tricks to get any meal on the table in a pinch. 

Kiki's Top Five Time-Saving Tricks (in no particular order)

1. Gather your ingredients. If this means going grocery shopping beforehand, bring a shopping list! This list will save you the headache of having to remember why you came to the store in the first place. If everything is in order by section ---ie. produce, baking aisle, etc. --- you'll be in and out of the store in no time, with nothing but the necessities in hand! Once you're back in the kitchen, lay out everything on the kitchen counter for easy access.
2. Cook a meal with the time you have. If you know you only have 30 minutes before everyone in the family starts getting hangry, avoid the store altogether, making a fancy dish or waiting for take out. Cook with what's on hand! About-to-go-bad veggies have a place in any one pan lasagna! Sweet potatoes that have been laying around can be the star of the show in my homemade sweet potato 'n bean burgers! Trust me, sometimes what you already have is enough.
3. Avoid fancy tools if you don't have them. More often than not, I use a cutting board, knife, and whatever pan or pot to make a meal. There's hardly any super fancy gadgets and gismos in my kitchen, and there doesn't need to be any in yours. Going the old-school way of chopping up veggies by-hand is sometimes just the best way to go. Remember, just because a recipe calls for a certain tool doesn't mean you need to head to the store to grab it. There's usually an alternative just around the corner.
4. Get the kids involved! If your children are old enough to help out in the kitchen, use that to your advantage! It's a win-win situation for both of you if it means that dinner is getting on the table faster. Hand off some of the easier tasks while you take care of the more difficult, potentially dangerous steps. 
5. Stick to the stovetop. Anytime I want to get a dish done in under 25-30 minutes, I usually save all of the cooking for the stovetop. Having to wait for the oven to heat to the proper temperature along with cooking time, can cause for an extended wait time for dinner. Keep it simple by finding a recipe or a family favorite that requires stovetop preparation only. The fast, direct heat will shave down your cooking time.

Next time you think you won't be able to make a meal in under 30 minutes, just think back to these tips and believe that it's possible! Hopefully you're able to breathe a lot easier during your next family meal-time madness.

in love,

Kiki