Ground Turkey Three Bean Chili

GROUND TURKEY THREE BEAN CHILI 

This time of year is actually very busy with all the variety of after school activities and holiday preparations.  I’am also thoughtful this time of year of mainting that balance between enjoying the holidays while still trying to maintain some consistency with meal prep and nourishing meals that keep our family balanced.  It is one of the many reasons I love this particular recipe! In fact, this recipe is so good it is fabulous to take to any holiday potluck as everyone will really enjoy it which is great too.

This is a favorite in our house especially with my kiddos so anytime that happens it becomes a regular staple in our meal rotation.  It is also a fabulous way to pack a lot of powerful nutrition in there.   I love the versatility too of this recipe as I have made it so many different ways.  It can be made vegan by simply omitting the meat.  I have done it with shredded chicken thighs, ground beef.  In fall, I often will throw some seasonal diced butternut or delicata squash in there.  It also makes for fantastic meal prep for the week as it holds really well in a airtight glass container thorough the week in the fridge.  My husband loves to take the leftovers to work and I generally get two meals out of this as the first day I will serve it over sprouted quinoa or brown rice with all the fixings.  Then the next day or day after we serve it over baked potatoes which is amazing!!  This recipe really satisfies that need and desire for warming, comforting foods for those living in cooler climates too.  All the way round this is a recipe that you will want to keep around!  I hope you enjoy it as much as we do.

EQUIPMENT:

Large stock pot

Wooden Spoon

Measuring Spoons

Measuring Cups

INGREDIENTS:

2 tbs olive oil

1 small onion peeled and minced

3 cloves of fresh garlic peeled and minced

3 tbs fresh cilantro washed and diced

3 stalks celery washed and diced

5 medium carrots peeled and diced 

1 lb ground organic turkey

Pinch of sea salt 

Freshly ground black pepper 

1 24 oz jar or can of crushed tomatoes 

3 tbs organic ketchup 

1/4 cup apple cider vinegar 

3 tbs real maple syrup

2 tbs chili powder

2 tbs cumin powder 

1 can of pinto beans rinsed 

1 can kidney beans rinsed

1 can black beans rinsed 

2 cups filtered water 

METHOD:

Take a large stock pot and add olive oil then place heat on medium.  Add minced onion, garlic and fresh cilantro and cook approx. 2-3 minutes till onion becomes translucent. Then add celery and carrots and cook another 5 minutes.  Now add ground turkey and sauté for 8 minutes till ground turkey is mostly cooked.  Now add can or jar of crushed tomatoes along with ketchup, apple cider vinegar and maple syrup.  Then add chili powder and cumin along with the pinto beans, kidney beans and black beans, then add filtered water (chef tip: I pour my filtered water into my jar or can of tomato sauce to get it all out so there is no waste then I add to chili). Bring heat up to high so the chili can come to a quick boil then immediately reduce to low and leave the top of the pot slightly off so chili can reduce and thicken for approx. 30 minutes.  Once done, I love garnishing with fresh cilantro, avocado, hot sauce, unsweetened coconut yogurt or you can use sour cream. Other options are topping it off with a sprinkle of cheddar cheese.

For more easy, delicious recipes like this, my new cookbook Empowerful can be ordered at the below link.  It makes a great holiday gift too!!!

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book

If you enjoy my recipes, I would love to see your pictures and creations! Please tag me and your favorite recipes on social media on Facebook at Chef Emery or on Instagram @chef_emery !

Oxoxoxo Chef Emery

 

Local Chicken with Kalamata Olives, Roasted Red Peppers in a White Wine and Lemon Sauce

LOCAL CHICKEN WITH KALAMATA OLIVES, ROASTED RED PEPPERS IN A WHITE WINE & LEMON SAUCE 

This has grown into a favorite in our house and is now on regular rotation.  My kids absolutely flip over this especially over pasta with a touch of Parmesan.  This was a huge hit with my hubby too as he gave this a huge thumbs up.  I personally love it as it is super versatile as it can be served over pasta, over rice or on its own and can be adjusted to each person as you serve it.  It also can be adapted to be vegetarian by simply omitting the chicken and kept completely dairy free by omitting the butter and just adding an extra tablespoon of olive oil.  I will tell you the sauce alone is lick the pan worthy lol.  The most fabulous part is that this is a one pan dish that takes under 30 minutes to make which means little clean up. Yes!!  This is the most important part as we are all looking for yummy family dinners that don’t require a lot of time in the kitchen which means more time hopefully for gathering and connecting around the table.  I know personally as a busy momma of two beautiful babes, chef and business woman this is important.  My goal is to always help others find this.

METHOD:

Large Sauté Pan

Wooden Spoon

INGREDIENTS:

1 tbs extra virgin olive oil (or 2tbs if you want it to be dairy free, simply omit the 1 tbs of butter)

1 tbs grass fed cultured butter

3 sprigs fresh thyme (1 tbs of dried thyme can be used is fresh is not available)  

3 cloves fresh garlic peeled and minced 

3 boneless skinless organic chicken breasts sliced 

3 tbs fresh parsley washed and minced 

Pinch of sea salt

Freshly ground black pepper

2 cups white wine

Juice of one lemon

1 cup roasted red peppers sliced (the red peppers from the jar in their juice)

1 cup kalamata olives

METHOD:

Take a large sauté pan and place the heat on your stove top to medium heat, then add butter and olive oil.  Once the butter begins to melt add fresh thyme.  Sauté for 1 minute to infuse the oil, then add garlic and continue to sauté for another 3 minutes.  Add sliced chicken, fresh parsley, sea salt and pepper.  Sauté 8 minutes till the chicken is mostly cooked then add white wine, lemon juice, sliced roasted red pepper and olives.  Bring the heat to high then once it begins to boil, immediately reduce to low and simmer for another 10 minutes till chicken is fully cooked and all the flavors come together.  This can be served on it’s own with a big salad or over pasta or rice with a sprinkle of Parmesan.

For more easy, delicious recipes like this, my new cookbook Empowerful can be ordered at the below link:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book

If you enjoy my recipes, I would love to see your pictures and creations! Please tag me and your favorite recipes on social media on Facebook at Chef Emery or on Instagram @chef_emery !

Oxoxoxo Chef Emery

Gluten Free Vegan Dark Chocolate Energy Bliss Bars

GLUTEN FREE VEGAN DARK CHOCOLATE ENERGY BLISS BARS

There are a lot of energy bars, fitness bars, on the go bars, you name it there are lots of bars lol!  I personally like to make my own because I know what is going into them.  It also allows you to control the sugar, sodium levels and keep them simple without any added preservatives or extra ingredients we really don’t need as they aren’t great for our gut health either.

I think what I really love about these most though is how easy they are to do plus the versatility.  The nut butter can be switched to peanut butter, sunflower butter, almond butter just to name a few and they can be topped with goji berries, crushed nuts or whatever you fancy.  These are really nice as an afternoon pick me up with a big cup of tea or as a dessert.  You can also cut them into any size you like.  If you want, they can be cut into smaller individual bite size bars or a bit larger for more granola bar size.  You get to choose so that’s the fun part!  I hope you enjoy them as much as I do for sure.  I really love the extra crunch of the cacao nibs in these and they give you a little subtle energy boost too!  We could all use a little of that!

TOOLS:

Square baking pan 9 by 9

Parchment Paper

Measuring Spoons

Measuring Cups

Food Processor

Spatula

Double Boiler or Two Equal Sized Small Pots

Sharp Knife

INGREDIENTS:

Bottom Crust:

12 dates pitted deglet or medjool dates 

1/2 cup hot water for soaking dates 

2 cups gluten free oatmeal (I like Qia oatmeal)

Pinch of sea salt

2 tbs cacao nibs 

2 tbs flax seeds (optional)

1/2 cup cashew butter or nut butter of your choice 

1 tsp real vanilla extract 

3 tbs reserved date water

Second Layer:

2/3 cup cashew butter or nut butter of your choice 

2 tbs cacao nibs (optional) for added crunch

Top Layer for chocolate coating:

1 cup dark chocolate chips 

1 tbs coconut oil 

Pinch of sea salt (optional)

2 tbs cacao nibs (optional)

METHOD:

Take a small bowl and add pitted dates then add hot water.  Set aside and let soak for 10 minutes.  While the dates are soaking, take your food processor and add oatmeal, sea salt cocoa nibs, flax seeds, cashew butter and vanilla extract.  Now remove dates from the water, making sure to save the date water.  Add the softened pitted dates.  Pulse the food processor till the ingredients become a sticky dough then add the reserved date water and continue to pulse a little more till all the ingredients are fully combined and a nice dough has formed.  Take your baking pan and line with parchment paper, then use a spatula and add dough.  Use your spatula first, then your hands by pressing to evenly distribute the dough thoroughly though the pan making approximately a 1 inch bottom.

Once you have the bottom layer down, now use a spatula and smooth the second nut butter layer over the dough.  You can sprinkle as well with cacao nibs for extra crunch.  Then set aside briefly while you make the top chocolate layer.

Take a double boiler or two equal sized pots and place them inside of each other.  Fill the bottom pot with water then place the second pot on top.  Add the dark chocolate chips along with the coconut oil then place your heat on your stove top to medium.  Chocolate will begin to melt.  Once fully melted, use a spatula once again and pour over the nut butter layer.  Evenly smooth the chocolate over the top till fully covered.  Sprinkle with another layer of cacao nibs and a touch of sea salt to add extra flavor and crunch.  It is optional but makes this really special.  Then place in the freezer for at least one hour till the bars are firm and chocolate is solid.

Once firm, take a very sharp knife and cut into indivual bars.  These can be stored in an airtight glass container like a Pyrex in your refrigator for up to 7 days or some like to keep these in the freezer.  Yum!

For more easy, delicious recipes like this, my new cookbook Empowerful can be ordered at the below link:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book

If you enjoy my recipes, I would love to see your pictures and creations! Please tag me and your favorite recipes on social media on Facebook at Chef Emery or on Instagram @chef_emery !

Oxoxoxo Chef Emery

Vegan Cannellini and Garbanzo Bean Meatballs with a Roasted Red Pepper Sauce

It is world vegan day today and it go me thinking about delicious vegan recipe ideas!  Even if your not a vegan, these are so yummy and even my kids surprisingly loved these wholesome bowls.  I really believe we all could benefit from eating at least 2-3 plant based meals during the week and dishes like this are a fun way to do it.  They are super versatile as you can add whatever sauté veggies or roasted veggies you love.  I made vegan rice bowls and piled it high with sautéed purple cabbage, mushrooms and kale along with some sliced avocado but there are endless options.  You could serve these meatballs over pasta or with sweet potatoes, squash, regular roasted potatoes or make falafel sandwiches or pita sandwiches and then pile high with these meatballs.  This fantastic red pepper sauce can also be used in a variety of ways.  It is lovely as a dressing for just about any veggie, salad or even over tofu.

Vegan Cannellini and Garbanzo Bean Meatballs with a Roasted Red Pepper Sauce

Tools:

Measuring Spoons

Measuring Cups

Food Processor

Parchment Paper

Cookie Sheet

Large Sauté Pan

Ingredients:

For Meatballs:

2 tbs olive oil

1 1/2 onions peeled and sliced

4 cloves garlic peeled and minced

Pinch of sea salt

Freshly ground black pepper 

1 tsp cumin

1 tsp chili powder

1 tsp dried oregano 

2 tbs fresh cilantro washed and minced 

1 can cannellini beans drained and rinsed

1 can garbanzo beans drained and rinsed 

Reserve 1/4 cup of the onion, garlic mixture once cooked for red pepper sauce 

For Red Pepper Sauce:

Juice of one lemon

Pinch of sea salt

Freshly ground black pepper 

2 tbs Fresh cilantro washed 

1/4 cup of the remaining sautéed onions and garlic 

2/3 cup avocado mayonnaise 

2 large roasted red peppers 

2 tbs tahini 

1 small ripe avocado with pit removed and flesh scooped out 

Method:

Preheat oven to 375

Take a large sauté pan and add olive oil then place heat on your stove top to medium.  Then add onions, garlic, sea salt, black pepper, cumin, chili powder, oregano, and fresh cilantro.  Sauté approximately 10 minutes till onions are translucent and all of the flavors come together.  Set aside briefly.  Empty the cannellini beans and garbanzo beans into your food processor.  Now add the onion and garlic mixture into the food processor along with the beans.  Pulse continually till it forms a thick paste.  Line your cookie sheet with parchment paper then use an ice cream scoop or large spoon and form individual meatballs.  This recipe will make approximately one dozen.   Chef’s note:  the c0nsistency of the meatballs will be sticky.  Bake in the oven at 375 for 30-35 minutes till the meatballs are golden brown.  Turn the oven off and let meatballs rest the oven to stay warm while you make the red pepper sauce.

Using your food processor, add lemon juice, sea salt, black pepper, fresh cilantro, remaining sautéed onions and garlic, avocado mayo, roasted red peppers, tahini and avocado.  Pulse until the sauce runs smooth and all of the ingredients come together.  I like to leave it in the food processor and pulse it one last time before I serve it over my vegan bowls.

Assemble the bowls whatever way you like over cooked rice, roasted potatoes, etc. and along with whatever your favorite veggies are then drizzle with this fabulous red pepper sauce.  Super delicious and makes fabulous leftovers and meal preparation for the week!

For more easy, delicious recipes like this, my new cookbook Empowerful can be ordered at the below link:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book

If you enjoy my recipes, I would love to see your pictures and creations! Please tag me and your favorite recipes on social media on Facebook at Chef Emery or on Instagram @chef_emery !

Oxoxoxo Chef Emery

Gluten Free Seasonal Apple Tart

Happy Fall!  I really love everything about this time of year.  The cool temps, crunchy leaves, the smell of the air, pumpkins and yes apples!!  Lately, I’ve been slicing apples and sprinkling them with cinnamon and a squeeze of lemon as an afternoon snack.  My kiddos absolutely love it too and it is so simple and yet absolutely delicious!  With all these beautiful seasonal apples in abundance right now, this morning it got me thinking about recipe ideas as the holiday season approaches that are easy, delicious and yet don’t require a lot of time and are also healthier!

I whipped up this easy tart this morning and it turned out really nicely and would be fabulous as dessert with a scoop of vanilla ice cream, a dollop of whipped cream or on it’s own with a cup of tea in the afternoon.  This also can be easily adapted to be vegan simply by adjusting the butter to a vegan option like miyokos kitchen cultured vegan butter.  The fruit can also be adjusted throughout the seasons for example fresh peaches or plums in summer.  I think it is important for a good recipe to have versatility so enjoy!

Gluten Free Seasonal Apple Tart

 

Tools:

Measuring Cups

Measuring Spoons

Tart Pan or 9 inch Cake Pan

Food Processor

Parchement Paper

Ingredients:

For Tart Dough:

2 cups gluten free oatmeal (I like Qia Oatmeal)

1 tsp ceylon cinnamon 

1 tsp sea salt

1 stick cultured grass fed butter cut into pieces

1 cup gluten free flour (I prefer Pamela’s Gluten Free flour)

1/4 cup real maple syrup 

For Apple Topping:

4 large honey crisp apples peeled, cored and sliced thinly  

1 tsp ceylon cinnamon 

1 tsp sea salt

1 tsp fresh nutmeg grated or ground nutmeg 

1 lemon juiced 

1/2 cup real maple syrup 

Method:  

Take a piece of parchment and cut into a round circle that is the same size as your tart or cake pan.  Then lay into the bottom of your pan.  Ideally use a food processor like a cuisinart (chef tip: fork and bowl can also be used if you do not have a food processor to combine all the above ingredients) and add oatmeal, cinnamon, sea salt, butter, gluten free flour and maple syrup.  Pulse in your food processor till it forms into a dough.  Once it forms into a dough, remove from food processor and use your fingers and press into your cake pan or tart pan approx. into a 1 inch layer.  Set aside briefly while you make the apple topping.

Now take apples and peel them, cut the cores out and slice them thinly.  Add sliced apples to a large bowl, then add cinnamon, sea salt, nutmeg, lemon juice and maple syrup.  Roll the apples and combine all the ingredients well.  If your short on time just pour the apples over the tart dough or if you have more time arrange in a fan like circular manner like the picture below.  Place on a cookie sheet and bake at 375 for 45 minutes till golden brown.  Once baked cool on a wire rack.

 

For more delicious every day recipes, my new cookbook EmPowerful can be ordered here:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book

If you enjoy my recipes, I would love to see your pictures and creations! Please tag me on social media on Facebook at Chef Emery or on Instagram @chef_emery !

Wishing everyone a safe and happy holiday season! Oxoxoxo Chef Emery

Oaty Gluten Free Lemon Blueberry Bars

 

I woke up this morning craving blueberries and whenever my body does this, it is generally because there is some vitamin or nutrient that my body is seeking.  In Maine, our delicious local blueberry season runs through the month of August but for us it doesn’t end there.  For those of us who know what’s good for us, we freeze these babies in copious amounts so we can enjoy them all season long for a myriad of uses.  You can use regular blueberries for this recipe as well but if you can get your hands on some wild blueberries, I would go for it!  I know Trader Joe’s carries them in their frozen section.

I sweetened these naturally and made them gluten free but regular flour can also be used.  They are super versatile too as you really can add whatever fruit you are in the mood for.  Apples would be fabulous this time of year and peaches in summer so feel free to adapt this recipe and use it all season long.  I really enjoy this kind of treat in the afternoon with a cup of tea right before I have to get the kiddos of the bus.  It’s a little slice of heaven and me time just before the craziness of homework, after school activities and the rush of getting dinner on the table.

Oaty Gluten Free Lemon Blueberry Bars

Tools:

Mixing Bowls

Measuring Cups and Spoons

8 by 8 Baking Pan

Food Processor (optional)

Medium Sauce Pan

Parchment Paper

Ingredients:

3 cups frozen organic wild maine blueberries frozen or thawed.  Regular blueberries can also be used 

Juice of one lemon

Pinch of sea salt 

3 tbs nongmo corn starch 

1/2 cup real maple syrup 

1 tsp ceylon cinnamon 

For Crumble Top and Base:

1 1/2 sticks of cultured butter cut into 1 inch pieces  (I love organic valley cultured pastured butter)

1 1/2 cups Gluten Free Pamela’s Baking Flour (please add 1 tsp baking soda if NOT using Pamela’s flour)

2 cups gluten free oats (I love Qia oatmeal by Nature’s Path)  

2 tbs flax seed (optional)

Pinch of sea salt

1 tsp ceylon cinnamon 

1/2 cup real maple syrup 

Method:

Preheat oven to 350

Place blueberries, lemon juice, sea salt, corn starch, maple syrup and cinnamon in a medium size sauce pan and bring to a boil then reduce to low heat.  Cook approx. for 15 minutes till blueberries are tender and mixture thickens.  Once nice and thick, let cool while you make your crumble.

Place butter, gluten free flour, oats, flax seed, sea salt, cinnamon and maple syrup into your food processor (this can also be done by hand with a fork if you do not have a food processor) pulse till dough comes together.  Then take an 8 by 8 square brownie pan and line with parchment paper.  Take part of the dough and lay in the bottom of the pan evenly distributing for a 1 inch layer. Now use a spatula and pour blueberry mixture over the dough.  Once you’ve layered the blueberries over the bottom, take the rest of the dough and crumble over the top of the blueberries to make a crumble topping.  Bake at 350 for 40-45 minutes till golden brown. Remove from oven and let cool completely (this is an important step otherwise it will be difficult for them to set up and slice).  Once cooled slice into individual bars.  These can be stored in an airtight Pyrex glass container in your fridge for up to 5-7 days.  

What more delicious recipes like this?  My new cookbook “Empowerful” can be purchased on amazon.  Link below:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_1?s=books&ie=UTF8&qid=1535032588&sr=1-1&keywords=Empowerful+book#customerReviews

Here are also links to the products I used above that I love:

Gluten Free Flour:

http://www.pamelasproducts.com/products/baking-mixes/pamelas-baking-pancake-mix/

Cultured Pasture Butter:

https://www.organicvalley.coop/products/butter/pasture-butter/pasture-butter-cultured-1-lb-4-quarters/?gclid=EAIaIQobChMI-J7Rnv-c3gIVCNbACh3jkwChEAAYASAAEgLY4_D_BwE

Gluten Free Oatmeal:

https://www.naturespath.com/en-us/products/qia/creamy-coconut-oatmeal/

 

Enjoy and if you loved this recipe, please tag me on your favorite social media channels like facebook and instagram!

Chef Emery

Instagram: Chef_Emery

https://chefemery.com

Changing Seasons

Changing Seasons

You may have noticed a slight shift as the summer season comes to a close .  Nature has shown its abundance and now it is harvest time.  We get to take in all of the beautiful bounty and you may notice feelings of reflections or a desire to be a bit more inward as this shift takes place.  What have you grown, nourished and harvested for yourself recently?  This was a question I was asked recently as the seasons shift.  We are deeply connected to nature and I’m always amazed at how we physically and emotionally align with the changing seasons if you just pause to notice.  You may also noticed a desire to gravitate towards more warming foods or grains like warm oatmeal. The idea of a cold smoothie which seems more desirable in summer may begin to fade. Our bodies are highly intelligent and they speak to us if we slow down to listen.  I suggest listening and watch how your body comes into balance.

I was feeling just this way so I made this vegan gluten free Qia oatmeal (I absolutely love their oatmeal as it’s full of seeds like chia, pumpkin seeds) with fresh organic bananas, seasonal nectarine, a dollop of unsweetened @so_delicious coconut yogurt for gut health . Then a sprinkle of Ceylon cinnamon for blood sugar regulation which also has a myriad of other health benefits which I’ll include a valuable article below on this.

 

Easy Oatmeal Recipe 

This is so quick, easy to do and makes a fabulous nutritious breakfast on the go!  The versatile and options are endless and with school approaching most kiddos love this!  I can’t think of a better, brain nourishing breakfast for young minds.  This can also be made ahead by simply placing all the ingredients in a mason jar with a lid and soaking overnight in the refrigerator.

Equipment

Small saucepan or mason jar with lid

Measuring spoons

Ingredients

1 or 2 packages of Qia oatmeal https://www.naturespath.com/en-us/

1 cup filtered water or unsweetened hemp or almond milk (I used water)

Pinch of sea salt

1/2 banana sliced

1/2 nectarine sliced

1 tbs Ceylon cinnamon

1 tbs unsweetened so delicious coconut yogurt http://sodeliciousdairyfree.com

Method

Take a small saucepan and add oatmeal , water and a pinch of sea salt.  Bring to a quick boil then immediately recduce to low and cook another 3 minutes.  Remove from heat then add to bowl with your favorite fruit, nut butters (optional).

Here is the great article on the difference between Ceylon cinnamon and cassia. https://blog.paleohacks.com/ceylon-cinnamon/

Have a beautiful Day and please tag your favorite recipes of mine on Facebook and Instagram @chef_emery # and share this blog!

oxoxox – Chef Emery

Our Grocery Should Be a Safe Place

Our Grocery Store Should Be a Safe Place

Monsanto’s weed killing round up pesticide glyphosate which has been linked to cancer has been found in many of our children’s breakfast cereals and granola bars.  These harmful chemicals not only harm our bodies but the earth’s soil as well.  They have also been linked to the deprivation of our bees as over 915 million pounds of pesticides are sprayed on US Farmland each year!  You read that correctly, each year.  These harmful pesticides go up into the atmosphere which effects our climate and damages the health of our bees which play a crucial role in all of our survival.

The article released yesterday can be found here https://www.cbsnews.com/news/glyphosate-roundup-chemical-found-in-childrens-breakfast-foods/

Brands currently tested and effected or found to have glyphosate:

https://www.naturevalley.com

https://www.kindsnacks.com

http://www.quakeroats.com

https://www.generalmills.com

Corporate greed once again is rearing it’s ugly head and now it’s facing directly at our children’s health and well being and it’s not ok.  These are every day affordable cereals that most families purchase to feed their families and trust.  As a mother, we spend our whole life protecting and trying to keep our children safe and our food source should be a trusted place of nourishment.  It is a tragedy that companies such as Monsanto know that are responsible for damaging human health and yet corporate profits and greed are center stage.  Our food source should be safe and it is a fundamental human right that we all deserve.  You might be asking yourself so what do I do?

What do we do?  

Our purchasing power is a very powerful thing and we vote with our dollars .  Try stay away from processed foods and within your budget chose whole real foods that are ideally local and organic whenever possible.  Local foods that are minimally sprayed or not at all ideally, grow a garden and/or purchase organic foods when or as much as you can afford within your budget.  Also, look and purchase non gmo verified foods and products.  They will have a non gmo verified label on them.

These are fantastic ways you can support farmers and companies who care for the health and well being of our land, nature and planet .  Every time we do this we are essentially voting and saying no to companies that are not supporting our wellbeing.  Also, when we chose local foods, they have traveled less and are more nutrient dense which is better for our own personal health and environment.  We have the power to say no to Monsanto by reading labels and looking for key ingredients such as “high fructose corn syrup” and products that have corn derivatives like maltodextrin which is also a form of corn.  If a product is not organic and not non gmo verifited , you can be guaranteed that it is made with Monsanto corn so just say no.  Every time we purchase a product with Monsanto corn we are supporting a company that knows it is intentionally damaging our human health as well as our planet’s health.

This is wrong and it makes me furious.  Monsanto is compromising our food source which is one of the most important parts of our general survival. This is very serious and we all need to be paying attention so lets get started.  We have the power to make a difference and it starts with our own action.  I believe we can.

Valuable Resources

For more information on corn additives or derivatives of corn go here:

http://www.livecornfree.com

I personally eat local organic corn and purchase products with organic corn but the above link will help guide you when reading labels in pre packaged foods that are not organic.

Find a local coop in your region in the below link as they generally carry more local, seasonal foods:

http://www.coopdirectory.org

The links below is a valuable resource for products that meet the standards of Non GMO Verified Products:

https://www.nongmoproject.org

The below website is helpful for those concerned about exposure to pesticides and includes a shoppers guide:

https://www.ewg.org

As an organic chef and mother, this is a topic that is dear to my heart.  I hope to always advocate and be an activist in the well being of our planet’s health and the quality of our food source.  We all deserve this.

”The more we pour the big machines, the fuel, the pesticides, the herbicides, the fertilizer and the chemicals into farming, the more we knock out the mechanism that made it all work in the first place.” – David R Brower

-Chef Emery

www.chefemery.com

Instagram: chef_emery

 

 

Gluten Free Dark Chocolate Zucchini Muffins

Gluten Free Dark Chocolate Zuchini Muffins

It is that time of year where summer is beginning to come to an end and kiddos are going back to school. It is bittersweet indeed and I don’t know about you but I’m not quite sure where the summer actually went!  Ours literally flew by and I’ve already been in the mode of school supply shopping, new sneakers, etc. and all the good stuff that comes along with back to school.  I have to say I actually always love this time of year because it is like a reset that almost feels like a new year.  Fresh start, new teachers and time to get back into routines of earlier bed times, meal planning and the daily rituals that make us feel balanced.  I find this time of year it is important to have some solid recipes that help with this transition and in my opinion, this is one of them.

This recipe is so easy, quick and makes wonderful meal prep for the week.  I especially love one in the afternoon with a good cup of tea but more importantly it is an amazing opportunity to use up all that glorious produce!  Nature is in full bloom right now and there is more than ample zucchini to go around and to be honest its hard to know what to do with all of it.  All you garden growers know what I’m taking about!  We can only make so many zucchini boats, soups, zucchini noodles and by now I’m sure you’ve already persuaded as many friends as possible to take some please!  I love zuchini don’t get me wrong and it has a myriad of uses but one of my favorites is this delcious dark Chocolate zucchini muffin recipe.  It is a great excuse to to eat chocolate and hey get your veggies too!  The recipe is very easy to follow and is really delcious and moist.  I hope you enjoy it as much as our family does!

Equipment

One large bowl

One medium bowl

Measuring spoons and cups

A one dozen muffin tin

Ingredients

3 eggs

3 tbs extra virgin olive oil

2 tbs unrefined coconut oil, melted

1 tsp real vanilla extract

1/2 cup real maple syrup

1 cup buttermilk or unsweetened non dairy milk such as almond or hemp

2 cups zucchini, washed then shredded (press excess water out with a towel)

2 cups gluten free baking flour, I used Pamelas  http://www.pamelasproducts.com

Chef’s Note * If using alternative flour, please add 1 tsp of baking powder

1 tsp Ceylon cinnamon

3/4 cup unsweetened cocoa powder

1 tsp sea salt

2 tbs Dark Chocolate Chips

Method

Preheat your oven to 375

Take a large bowl and crack all three eggs into the bowl, then add olive oil, melted coconut oil, vanilla extract, maple syrup and buttermilk.  Use a fork or spatula to fully combine then add shredded zucchini.  Fold the zucchini in till fully combined, then set mixture aside briefly.  

In a small bowl, combine the dry ingredients of the gluten free flour, cinnamon, unsweetened cocoa and sea salt.  Use a fork to combine the dry ingredients then add them to the wet zucchini mixture. Use a fork or spatula to fully combine the dry ingredients in.  Now add the chocolate chips and fold them through the batter.  Take a one dozen muffin tin and line with parchment paper muffin liners or grease the tin.  Use a large spoon to add the batter to the muffin tin.  Bake at 375 for approx 30-35 minutes.  Yields approx 1 dozen.

Enjoy and if you loved this recipe please share it and tag me @chef_emery #empowerful on facebook and instagram!

Oxoxoxo

-Chef Emery

 

Deconstructed Spring Roll Salad

Deconstructed Spring Roll Salad 

It has been so hot out there that the idea of even heating an oven seemed not only like a bad idea but not possible.  Up here in Maine we aren’t used to these warms temps but hey thank god for recipes like this!  Today was a typical crazy busy day between work, managing my children’s busy summer schedules, add the idea of cooking in this heat and I needed something quick, easy and delicious.  This magical deconstructed spring roll salad was born and viola, life was manageable again lol!

This was super easy to assemble, required zero effort from my oven (so all those who store their sweaters in their oven can put them back in there..you know who you are) and was so refreshing and delicious.  My kids really loved it to and I loved that there were leftovers that I could store in my favorite mason jar for my next days lunch.  Yes!  This would also make fabulous meal prep for your week as you could make multiple mason jars that you could grab on the go for lunches.  I also thought it looked so beautiful that it would be a fantastic show stopper for entertaining or for taking to your next BBQ or potluck.  Either way it is sure to please and I hope you enjoy it!

Serves 2-4

Equipment

Tea kettle for boiling water

One large bowl

One medium bowl

One small bowl

Fork or Whisk

Ingredients:

For Dressing:

1/2 cup rice vinegar

1/4 cup sesame oil

3 tbs fish sauce

Juice of one lime

2 tbs real maple syrup

Pinch of sea salt

Freshly ground black pepper

For Salad:

2 packages of bean thread noodles soaked in hot water for 5-6 minutes till tender

1/2 large napa cabbage washed and chopped

1 red pepper washed, cored and diced

1 1/2 cucumbers washed, peeled and sliced

1 avocado washed, pit and skin removed then sliced

1 bunch fresh cilantro washed, stems removed

3 carrots washed, peeled and sliced into matchsticks

1/2 cup cashews or peanuts crushed ( I personally love @grandyoats nuts) https://www.grandyoats.com

 

The Method

Take a small bowl and add rice vinegar, sesame oil, fish sauce, lime juice, maple syrup, sea salt and black pepper.  Whisk well and set aside briefly so flavors can come together.

Take your kettle and place your stove top to high heat till the water is hot but not boiling.  Take a medium size bowl and add bean thread noodles then pour the hot water over the noodles till just covered.  Let rest in the hot water for 5-8 minutes till the noodles become tender then strain immediately and set aside briefly.

Take your large bowl and add chopped Napa cabbage, then add red pepper, cucumbers, sliced avocado, fresh cilantro and carrots.  I like to lay the vegetables in bunches around the edge of the salad.  Then place the tender bean thread noodles in the center.  Now add crushed peanuts or cashews on top of the noodles.  Whisk the dressing one more time then pour over the whole salad.  Toss well.  Ideally let the salad marinate for 30 minutes so all the flavors can come together.  Serve immediately or store in individual mason jars which can be kept in the fridge for up to 3 days.

Enjoy!

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Looking for more great easy, quick, delicious recipes like this?  Purchase my latest cookbook “EmPowerful”

Link Below:

https://www.amazon.com/EmPowerful-Finding-Empowerment-Everyday-Connection/dp/1978475969/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1533423204&sr=1-1-catcorr&keywords=empowerful+cookbook