GOOD HEALTH DOES NOT CARE ABOUT BUSY

Society really needs to stop the glorification of busy, and I am not one who is going to listen and accept all the excuses of not having enough time to care about making health a priority in life.  Let me rephrase that, I may listen to the laundry list, but I will definitely provide the tough questions in response and offer that better time management choices and priorities need to be addressed.  So many people create too much “busy” in life that every second of every hour is consumed by work, overtime, functions, social, social, social, volunteer work,  more work, more functions and the “YES” list goes on and on.  How can anyone pull themselves out of such a drowning pool of stuff, and many times all those so called important things consuming every minute are not even necessary.  Further, many of the things that fill those precious seconds are ways to avoid or hide from just “being”.  What is wrong with society to feel guilty sitting still for an hour alone in a contemplative state, relaxing, meditating, or exercising.  Has it got so bad that avoidance of looking at ourselves is too scary, disappointing, and living in denial has become the “norm”? 

I am convinced that people think it is impressive to be over busy and brag about it ad nauseam like some sort of “busy” award should be given.  I hope this ruffles a few feathers and causes people to think about their “busy” in the whole big scheme of life.  I mean what is this so “busy” mentality that good health is kicked to the curb and illness is accepted, and further taking pharmaceuticals to take care of the illness and stress caused by the “busy” and that being accepted.  Can you tell I am on a “soap box” on this subject?  I have worked in the health industry for over 30 years, and am strongly stating that the tiresome laundry list of busy needs a good washing out.  I am not talking about busy that may come from handling a temporary crisis, but years of putting off a healthy lifestyle all for the glorification of meaningless busy.   

The hard truth is that good health does not care about busy, and all those things that are cluttering up our time, creating stress, and keeping us from a healthy lifestyle WILL bring the consequence of illness.  Maybe not today or even tomorrow, but all that procrastination of not taking care of YOU will rear its’ ugly head in the form of illness, obesity, heart disease, cancer, diabetes, joint and spinal issues, depression, and that list can go on and on as well.  It is the blow of illness that can rattle a person and finally cause a wake-up call to adapt a healthy lifestyle. Sadly, and many times at this point, permanent damage to body processes have already taken place, and the person that once was can never be again, to the extent of 100% recovery anyway.  It is at that point that the “things” in life become unimportant as the struggle to become healthy, and the regret of not taking care of oneself surfaces to the forefront of one’s life. 

We are all at a point of being able to prevent or greatly reduce illness, and I am and always will be a very candid health professional with you, my family, and all of my clients.  I can write all this to you and hope that you listen, but this is your journey and your decision.  I fear for those who choose to let this go in one ear and out the other, and if I have reached and shaken the limbs of others to start now to live a healthy lifestyle, then I have accomplished the goal I set out to with this write. 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

StayHealthy!

Darla

Healthy Almond and Oat Thumbprint Cookies with Apricot Preserves

Disclaimer: The following post will leave you with an emergency cookie craving condition that can only be cured by immediately making Apricot Thumbprint cookies and devouring 3 or 4 with a big glass of cold milk.

These little cookies are the perfect solution for sudden sweet tooth emergencies. With a very short ingredient list of pantry staples you can have these naturally sweetened cookies in your hot little hands in minutes. What?!! Mom made cookies!!! and the "HIP HIP HOORAY'S" continued for minutes while the little darlings danced around and hugged each other.

note to self, make cookies more often for the poor children.

I made these cookies as part of a fun little project I'm putting together so check back soon for that! They will be incorporated into a make shift Mediterranean noshing platter that would be perfect to serve for a "girls night in" or any little gathering of friends and family.

Just a handful of healthy ingredients go into these cute little cookies. Making them a better-for-you thumbprint cookie than the typical shortbread variety.

plus a bit of walnut oil, not pictured

If you own a blender or food processor, making you own "Almond Meal" is super easy and tons cheaper than store bought! I use Raw almonds that I've soaked in water previously, dried and store in an airtight container. Soaking almonds removes the naturally occurring phytic acid in the nuts which block the minerals from absorbing in your body.

Throw the almonds in your food processor or heavy duty blender like a Vitamix and pulse for 20-30 seconds till you have a floury substance. Don't over mix or you'll get almond paste.

Instead of using wheat or white flour in your cookies try using oat flour. Again, it only takes 20 seconds to blend up your own flour and it will save you a ton of money. Make big batches ahead of time and store in an air tight container for future use. I love Coach's Oats for the toasted, cracked flavor and the whole grain goodness.

Mix it all up, form into walnut size balls and use your thumb to make room for the jam! 

You know the drill.

Enjoy!

recipe adapted from Whole Foods Market


YIELDS   18-20 COOKIES        TIME 20 MINUTES

Ingredients

1 cup blanched, unsalted, raw almonds or pecans
1 cup Whole rolled oats (I use Coach's Oats)
1/2 cup gluten free flour mix or unbleached, white whole wheat flour 
2 tablespoons flax meal (optional, adds Omega 3's a healthy fat)
1/2 cup expeller-pressed canola oil or Coconut oil
1/2 cup honey or maple syrup 
1/4 teaspoon fine sea salt
6 tablespoons naturally sweetened Apricot Preserves


Preheat oven to 350°F. Put almonds and oats into a food processor and pulse until coarsely ground, about 20 seconds. Transfer to a large bowl and add flour, oil, syrup and salt. Stir to combine well. Roll walnut-sized balls of the dough in the palm of your hand to form each cookie. Place a sheet of parchment on a large cookie sheet and arrange balls 2 inches apart. Press your thumb gently down into the center of each cookie to make an indentation. Spoon a small teaspoon of jam into each indentation. 

Bake cookies until golden brown and just firm around the edges, 15 to 20 minutes. Transfer to a rack to let cool completely, then serve immediately or store between layers of waxed paper in an airtight container.

notes/substitutions

Sunflower or pumpkin seeds can be subbed for those with nut allergies.

Whole grain oats such as Coach's Oats or steel cut are a healthier option than over processed quick oats which have been processed usually with the bran stripped from it's original state and pre-cooked all before it gets to you.

You can try subbing 1/2 of the oil for applesauce but the cookie may flatten out a bit and will have a more cake like texture.  

Maple syrup is 'wetter' than honey so if you use honey your mixture will be a bit crumblier.

CONSTANT STATE OF CHANGE

Change can be necessary, change can be a challenge, change is inevitable, and what do we do with all this change?  Whether the change is to adapt a healthier lifestyle through nutrition and exercise, modifying exercises to accommodate injury, or going through the changes that naturally occur to the body as we age, it is a fact, that change is a big part of this journey of life.  None of us are exempt from a constant state of change in this life in one form or another.  Our bodies change at every level each day without our knowledge that it is even happening for the most part.

Personally, I have undergone a lot of change in this life and have to say that I embrace the positive that has come through incorporating a healthy lifestyle.  The tough physical changes that challenged me were the rehabilitation from injury and the will to persevere and not give up, and finally accept through it all that I am forever changed and require modification of exercise to fit the body that is under the skin I wear.  The inevitable change that seems difficult for me in the present is the changes that occur with the aging process.  No amount of exercise is going to stop hormonal shifts and the overall body requirements that scream loud and clear…CHANGE. Acceptance and embracing of the inevitable change I have discovered is also going to be a challenge.   

We are all aging each day, our bodies changing through the process and when I was younger I did not think too much about it, but as I stare 50 in the face, I find my mind consumed by the “different” feelings of heading into menopause.  Both men and women face the inevitable changes that occur with the aging process, whether prostate issues for men or night sweats and lowered libido for women, it is a situation that can SUCK.  I am straight up open about everything health related and I feel issues, even those topics that may fall into the “taboo” not to be discussed in public are fair game.  In fact they need to be addressed and shared because so many people are searching for answers or at least support that they are not alone in their experience.  If Dr. Oz can openly share the perfect “poo” shape, vaginal dryness, and orgasms, then for crying out loud, I am surely going to talk about it. 

All change can feel difficult, or extremely fantastic depending on the situation.  Adapting a healthy lifestyle through eating “real” nutrient dense foods and regular exercise will bring about a body that feels better, functions better, and that change can be embraced and celebrated almost immediately.  Although the process can feel like a challenge, eventually the change will provide an overall healthy state of mind and wellbeing.  The challenge change that occurs with injury or illness is harder to accept and embrace, at least in the beginning.  I found that it takes hard work, lots of patience, faith and a will to WANT the best of me in all areas of health, no matter what that looks like.  Moving into the inevitable change of aging is also an area that I now realize will require my patience, and continued research into natural ways of transitioning into another “new me” so to speak.  Changes are a part of aging and transition into another part of our life, not that we need to feel great about them, but important to realize and accept them, and I am now on this journey.  I am not going to sit here and celebrate hot flashes, night sweats, and changes in libido…are you kidding me, this is where I long for the young Darla because outwardly, my brain says what the heck is going on, and this should not be going on.  This is where I reach for new goals of discovery of the woman I am now, and embrace that woman with full understanding, grace, love and adventure of this new chapter. Am I there yet…not quite…but I am working on it.  

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Stay Healthy!

Darla

                                                                            

South Western Style Stuffed Spaghetti Squash with Chorizo and Peppers

It's really amazing how fast it takes to fall out of shape. It takes hours and hours week after week of exercising for me to see positive results in my body and then Bam! 3 weeks of basically being a sloth during the Holidays to feel like a big, fat, hot mess. Back to sporting my "yoga" pants 24/7 for a while. The good news is that I jumped back on the wagon and am already feeling much better after a couple of weeks of exercising and being even more diligent in regards as to how I fuel my body.

I've found that when I don't plan ahead I end up making something like burritos or nachos for dinner instead of something healthier and more satisfying. My days are usually pretty hectic with work and 4 kids (does the 19 year old still count?) so sitting down on the weekend for a couple of hours, well maybe 5 or 6 hours if I jump on Pinterest helps me make healthier dinners during the week.


So instead of throwing together a big plate of Nachos on Friday night we can have this healthified version thanks to spaghetti squash. While I have a hard time convincing some of my children to eat plain spaghetti squash when it involves chorizo, cheese and beans we have a winner.

I can't get enough of the flavors of the South West and namely of Mexico that are incorporated in this dish.  Typically, Mexican food is associated with fried foods and fatty cheeses but it's of my opinion that this is the American version of the cuisine. This south western stuffed squash brings out all of the flavors of my beloved home town without all of the fat and grease we Americans so love.

Post Script: This was one of the best meals I've ever had. Ever. If you make one recipe from this blog, please make this! If you have small children or you don't like the spice in your food omit the jalapeño and fire roasted tomatoes. Maybe add a teaspoon of cumin and chile powder to the mix if you do for flavor. 

TIME   90 MINUTES        SERVES   4 

Ingredients 

1 medium sized spaghetti squash
2 cans or 2 cups cooked black beans
1 can whole kernel sweet corn, drained
10 oz beef chorizo (omit for vegetarian)
1 large red or green bell pepper, diced
1 can fire roasted tomatoes (if not using chorizo and you like heat)
OR 4 Roma tomatoes, chopped
1 cup shredded Jack cheese (Queso Oxaca is a good, low fat sub)
1 small yellow onion, diced
1 teaspoon salt
1/2 cup green onion, chopped
1 large handful fresh cilantro, chopped plus more for garnish
1 jalapeño, diced


Preheat oven to 400F 

Poke several holes in the skin of the squash to allow steam to escape while cooking. {I had a hot squash explode on me once when I tried to cut in without having poked holes in it first, ouch} Place whole squash on a roasting pan and roast for 60 minutes. Remove from oven and let cool for 30 minutes before attempting to cut. 

Meanwhile, cook chorizo in a large, non-stick or cast iron skillet till browned. Using a slotted spoon, remove from pan into a large bowl, set aside. Pour out all but 1 teaspoon of grease. Brown onion 4-5 minutes. Add onion to chorizo. Combine the beans, corn, red bell pepper, tomatoes, jalepeno, cilantro and the salt into the chorizo mixture. 

Cut the squash in half, lengthwise. Using a large fork scrape out the flesh of the squash to make 'spagetthi' making sure to leave at least 1/2" on bottom and sides to create a "boat".  Toss the spaghetti squash flesh in with the chorizo mixture to combine. Scoop mixture into the spaghetti 'boats'. Cover with cheese and place back in oven and roast for 10-15 until cheese melts. 

Garnish with cilantro, green onion and avocado slices.

MOTIVATION MOJO

Have you found “Motivation Mojo” when it comes to improving your health?  It is truly up to us to find out what turns our switch on or off when it comes to fitness so that through this journey, we understand what we want and what we do not want.  Let me ask what motivates you in the image below:  left image, center image,right image, neither images, and why?

Stats: female, age 49 (almost 50), 2 vaginal births, 2 major surgeries (colon/double level cervical fusion), diagnosed early onset torticollis, wife, mother, grandmother

I am not going to wow you with a huge before and after weight loss story, or a long list of Ms. Bikini titles, but will share that my journey to health involves one of great physical and emotional adversity, and that taking care of my health, fitness, and being a woman of faith has been a huge factor in the woman you see in the above images. 

Some may not be motivated by visual images and respond more to the written word of motivation such as “YOU CAN DO IT”, “FIND YOUR STRONG”, or “BE YOUR BEST HEALTHY YOU”.  Regardless of what suits your motivational fancy when it comes to getting yourself going, the important thing is to “get yourself going.”   I will not tell you it will be easy, because there are days when it will be straight up hard.  Do not think that I do no struggle with the tough days of keeping it healthy…I do.  I want to relate to you on a very personal level, but at the same time really stress the importance of living the healthiest life that you can because we only have one with no playbacks. 

There has been so much controversy over the image of “health” which is why I opened with an interactive exercise of wanting to know your “mental game” when it comes to visual motivation.  I did not add the famous “what’s your excuse” tag, although I am a “no excuses” trainer and coach.  I do not accept that anyone is too busy to take care of their health, and that includes me.  I am one busy gal and if I have 20 minutes to fit something in, then I do that.  Exercise does not have to be some long, drawn out program lasting over one hour, and in fact studies have shown that the greatest benefit of exercise is achieved within the first 30 minutes and  further, 45 minutes of focused fitness is sufficient to maintain a healthy body.  Well, that sounds fabulous to me, and this year my goal is to keep my exercise sessions limited to 45 minutes and no more than 5 times per week. 

This year, I would like all of you to find your own “Motivation Mojo”.  Get out a piece of paper, and write down your active passions…fun things you like to do.  It is time to get off the couch, dance your pants off inside, hike outside, play games with the kiddos and dogs…what is it that makes YOU happy and will ensure that you keep coming back for more.  No more “exercise is a burden” stuff.  Let’s turn that around and create a plan that gets you on the road to healthy and maintains that journey for a lifetime.  Share your “Mojo” in the comment section and I look forward to reading and responding to all of your shares. 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

                                                                            

Stay Healthy!



Darla

Lemon Ricotta Tart with Walnut Ginger Snap Crust and Wild Blueberries {gluten and sugar free}

Lemon plays a star role in complementing these Wild Blueberries. This rustic tart will be the star to any main dish you serve.

“By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Sometimes it really pays to be a food blogger. Not necessarily in the monetary sense, which would be nice too but in the sense that I get introduced to all kinds of knew ingredients and foods. I've always looooved  berries, especially blueberries (to be honest, black berries are my fav). The only time I've experienced actual 'wild berries' was once in Sedona, Az. when I was in my early 20's and we went blackberry picking along the Creek. Heaven.

We were armed with small, plastic buckets and wore cotton tank tops and simple shorts and our feet adorned very stylish Teva sandals {it was the 90's}. We parked our jeep along the side of the road, a suicide mission by any standards seeing as that the very narrow and curvy scenic Route 89a has no shoulder to speak of and the tourists are whizzing around the blind bends of the 2 way road trying to catch a peek at beautiful Oak Creek. 

Scuffling down the steep ravine we made our way into the cool shade of the trees along Oak Creek. Wading through the shallow, cool water we made our way to the other side where we were told wild berries awaited us. We picked to our content. The plump, warm berries from the bush and put almost as many in our buckets as we did our mouths. The sound of the creek to our backs and the sun on our shoulders.

I've gone and gotten off course again. Memories. Now I must get back up to Sedona for another spontaneous road trip. It's less than 2 hours from our home in Phoenix! Lucky ducks. My point and I do have one {will be written on my gravestone} is that my exposure to wild berries is limited and in the past. Now that I know how accessible wild blueberries are, I'm one very happy girl. 

{side note, I easily found my Wild Blueberries at my local Sprouts in the freezer section.}

image courtesy Sedona Pictures

image courtesy The Greening of Sedona

So I've told you how special wild berries are to me. Nothing compares. I cringe at the thought of how far most grocery store berries have traveled. In the words of Barbara Kingsolver, probably "further than most of us will ever travel on vacation in our lives". Where's the freshness in that?

Go Wild Blueberries!

All blueberries are not alike! Wild Blueberries are the little ones that grow naturally in the fields and barrens of Maine, eastern Canada and Quebec.

One of North America’s native berries, Wild Blueberries are lowbush varieties that are never planted and are harvested commercially only in this special place.

Wild Blueberries have not been modified or meddled with by man to make them larger or easier to ship – they are the same berry that existed over 10,000 years ago. Mother Nature’s original blueberry.

Wild Blueberries have advantages over the larger cultivated blueberries, including:

• Intense flavor & color

• More berries per pound

• Less water, so they freeze better and perform better in baking

• Higher concentration of beneficial phytochemicals, making them a more powerful ally against disease

• Wild = more protective phytochemicals in every serving

• Wild Blueberries are leaders in antioxidant capacity; They are rich in anthocyanin, which has powerful antioxidant and anti-inflammatory properties which may help prevent chronic diseases

• Anthocyanin is a flavonoid found in the deep blue pigments of Wild Blueberries, giving them their color and their antioxidant power. We call it the “The Power of Wild Blue”

Wild Blueberries are the subject of hundreds of research studies looking at potential benefits to humans including:

• Brain health
• Anti-aging
• Heart health
• Diabetes prevention
• Cancer prevention
• Reducing oxidative stress
• Preventing UTIs
• Eye health
• Most Wild Blueberries are frozen at harvest, locking in their intense blueberry flavor and antioxidant power
• Frozen Fresh Wild Blueberries are just as nutritious as fresh and may even retain their nutritional value longer
• Frozen Fresh Wild Blueberries are available year-round; they can be used right out of the freezer – no thawing required
• Frozen Fresh Wild Blueberries make it easy to get your “Daily Dose of Wild Blue”
• Frozen Wild Blueberries are an excellent value, they offer consistent quality, ease of use, high antioxidant content, health benefits, less spoilage, affordability.

Lemon Ricotta Tart with Walnut Ginger Snap Crust and Wild Blueberries

Gluten Free + Sugar Free = Guilt Free

For the Crust 

3/4 cup walnuts 

1 cup gluten free ginger snap cookies  (regular will do) 

1 large egg white 

1 tablespoon butter, melted 

2 teaspoons canola oil 

1/4 teaspoon salt 

Coarsely chop walnuts in a food processor. Add ginger snap cookies and pulse a few times until the mixture looks like crumbs. Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; stir to combine. 

Press the mixture into the bottom and up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 10 minutes. Cool on a wire rack.  

notes: If using an 11" tart pan more commonly used for frittatas like I have, you will need to make 1.5x the recipe and increase the baking time on the crust by 5-7 minutes and increase the cooking time on the finished tart (with the custard) by approximately 12-15 minutes.



For the Filling 

2 cups part skim ricotta 

1 cup Monk Fruit in the Raw *see notes (or Turbinado/Raw Organic sugar) 

zest from 2 lemons (about 3 tablespoons) 

4 large eggs (Free range 

Juice from 2 large lemons (about 3/4 cup) 

1 teaspoon real vanilla extract 

pinch of salt 

1 cup Wild Blueberries

Preheat oven to 400F.  

Using a stand or electric mixer with paddle, beat ricotta on medium speed until softened and fluffy. Gradually beat in Monk Fruit in the Raw (or Turbinado sugar) until light and fluffy. Add lemon rind then eggs, one at a time, to prevent curdling. Add a pinch of salt, lemon juice and vanilla and beat until smooth and well blended. 

Pour mixture into walnut crust and bake for 15 minutes at 400F. Reduce heat to 380F  and bake for another 35 minutes, until the custard is slightly firm and does not jiggle.  Remove from oven and cool on a wire rack for 15 minutes. 

Simply sprinkle thawed Wild Blueberries over the top of the custard, slice and serve warm.

notes: A warm sauce would be amazing drizzled over this custard. Simply combine Wild blueberries, 1/2 cup water, 2 tablespoons honey in a sauce pot and cook over medium-low heat 10 minutes, stirring till thick and bubbly. What is Monk Fruit?  

Where can you find Monk Fruit in the Raw? It's a very new product so unless you live on the East coast you will probably have to order it on line. If you do, please help support Simply Healthy Family by ordering it from our Amazon store here.

Ricotta filling recipe adapted from ninemsn 

Mini Vegetarian 'Meat'balls {gluten free}

After several weeks of eating more than my share of unhealthy foods, binging on cheese platters and grabbing a cookie or two every time I walked by the arrangement on the table in the lounge at work I am feeling less than desirable. Bloated and tired, cranky and back in my chub-o pants is not how I wanted to start the year. Especially after 3 months of working so hard and feeling so good. Not only did I partake in the stuffing myself with stuffing and the sipping of eggnog but I haven't worked out in almost 3 weeks (well I did yesterday and my body is hating life today). It's amazing how fast you can go from feeling great and in shape to a large slug. 

Back in the saddle. Square one. I will not give up and this bad attitude has to go pronto!

Like I said, I started my workout program completely over yesterday and am glad to be back on track and really looking forward to feeling strong and having energy again. It's so hard to get started after being a bum for a few weeks and having had one cold on top of another to boot. Finding the energy to get started is the hard part for me, keeping it up once my metabolism kicks in is what I have to look forward to. 

My motivation? Buttoning my pants again. 

Exercising is what gives you energy and burns fat but a healthy diet is at least as important to your overall health if not much more important on many levels. Obtaining a healthy, fit body is about 80% diet and 20% fitness. So what you eat can definitely sabotage your best efforts to be healthy or on the other hand fuel your body for success!

Out with the junk; 

ALL of the processed, prepackaged foods, including processed sugars. Limit carbs, especially processed carbs like pastas and breads, limit starches like rice, corn and potatoes. Watch your unhealthy fat intake;  hydrogenated and partially hydrogenated oils, palm, corn and most vegetable oils, fried foods, full fat cheeses, cream, most red meats, most lunch meats except lean cuts like turkey or chicken which do not contain nitrates or nitrites, poultry skin and margarine (limit real butter intake).

In with the good!

Fruits and Veggies of course! High glycemic and starchy veggies in moderation; beets, carrots, corn, sweet peas and potatoes (including parsnips) and pumpkin. Yes some of these have good for you vitamins but moderation is key when it comes to HGI (high glycemic index) foods. Fruits that are higher on the GI are typically tropical fruits such as pineapple, oranges (always it whole oranges not juice) bananas, coconut and also watermelon. Eat in moderation and not first thing in the morning. Add them to green smoothies! The fiber in green leafy veggies slows down the absorption of the natural sugars found in fruit (fructose).

Lean cuts of meat like skinless chicken and turkey, limit lean read meats and preferably free range like elk or bison (be very careful with lunch meats, almost all of them contain nitrates and nitrites which cause a variety of health problem including migraines). 

Instead of doing the "Meatless Monday" thing we typical have meat once a week at the most for dinner and instead have lean fish once or twice a week and salmon once or twice a month. If we have meat more often than that it's in very small amounts compared to the rest of the meal. My favorite way to eat healthy dinners is by adding beans and legumes such as these veggie balls. 

Got picky eaters? My kids aren't fooled by vegetarian 'meatballs' just ask my very outspoken 8 year old! Serve these with spaghetti or spaghetti squash, dip them in warm marinara or even a bit of ketchup (I try to limit that because it contains sugar).

YIELDS    12-15          TIME    30 MINUTES

Ingredients 

1 ½ cans (15 oz. each) Cannellini Beans, drained and rinsed

½ medium yellow onion, finely minced

1/2 cup grated carrot (adds moisture and sweetness)

2 cloves garlic, minced

¼ cup chopped Italian parsley

1 ½ tsp dried oregano

1 egg

1 tablespoon stone ground mustard (you could also use tomato paste)

½ cup cooked quinoa (in place of bread crumbs)

½ tsp kosher salt

½ tsp freshly ground black pepper

1/4 cup freshly grated Parmesan cheese

Instructions

1. Preheat oven to 350 degrees F. 

1. Line a baking sheet, I love my stone ware baking sheet, with parchment or very lightly oil.

1. In the bowl of a food processor, combine beans, onion and carrots. Pulse until chopped, but not smoothly pureed.

1. Transfer the mixture to a medium-sized bowl and stir in, garlic, parsley, oregano, egg, quinoa, cheese, mustard salt and pepper until well combined.

1. Using your hands form balls by rolling a small amount (about golf ball size, no bigger) between the palms of your hands. Place the balls on the prepared baking sheet, evenly spaced about 1" apart.

1. Bake until the balls are a light golden brown and crispy, 15 to 20 minutes.

notes:  Serve as an appetizer with a bowl of warm marinara or a cheesy dip or serve on top of baked, herbed spaghetti squash to make it a meal.