I’ve spent most of my life justifying my chocolate addiction. 

And figuring out healthier ways to prepare it along with what I need to do to counteract the calories, fat, and their effect on my body.

I’ve been quite pleased with all the information about antioxidants and other valuable nutrients found in chocolate over the past decade or so. 

Still, everything we add to it, most notably sweeteners and substances that make it creamy and smooth, comes with a price.

So this recipe uses raw cashews that have been soaked and blended for a smooth and creamy flavor and feel; a great whole food substitute for unhealthy dairy. 

And it uses maple syrup for sweetness. 

For the whole food purist, you could try substituting soaked and blended dates for the maple syrup. But when I found this recipe (thank you, Chatgpt!), I knew I’d like the maple syrup flavor better than any whole-food substitute.  
That’s the New England Native coming out in me!

So, for your holiday extravagance, try this out!

Next week I’ll be back with announcements about upcoming programs, most of which will be live in Santa Maria, CA. 

Here’s wishing you a Joyous Season & a Happy New Year!

Cashew Cream Chocolate Mousse with Raspberry Coulis

For the Chocolate Mousse:

• 2 cups raw cashews, soaked for at least 4 hours or overnight
• 1/2 cup cocoa powder
• 1/2 cup melted dairy-free chocolate chips
• 1/2 cup maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• A pinch of salt
• 1/4 cup plant-based milk (such as almond or soy, if needed)

For the Raspberry Coulis:

• 1 cup fresh or frozen raspberries
• 2 tablespoons maple syrup
• 1 tablespoon water

For Garnish:

• Fresh raspberries
• Chopped nuts (optional)

Instructions:

1. Prepare the Chocolate Mousse:

• Drain and rinse the soaked cashews.
• In a high-speed blender, combine the cashews, cocoa powder, melted chocolate chips, maple syrup, vanilla extract, and a pinch of salt.
• Blend until smooth and creamy. If the mixture is too thick, add plant-based milk gradually until you achieve a silky consistency.

2. Make the Raspberry Coulis:

• In a small saucepan, combine raspberries, maple syrup, and water.
• Bring the mixture to a simmer over medium heat, stirring occasionally.
• Once the raspberries break down and the mixture thickens slightly, remove it from heat.
• Allow the coulis to cool, then strain it to remove seeds.

3. Assemble the Dessert:

• Spoon the chocolate mousse into individual serving glasses or bowls.
• Drizzle raspberry coulis over the top of each serving.

4. Chill:

• Place the dessert in the refrigerator to set for at least 2 hours.

5. Garnish and Serve:

• Before serving, garnish with fresh raspberries and, if desired, chopped nuts for added texture.

6. Enjoy:

Indulge in the velvety smoothness of the Cashew Cream Chocolate Mousse with Raspberry Coulis. The rich chocolate flavor paired with the sweet and slightly tart raspberry coulis creates a sophisticated, plant-based dessert that is both satisfying and elegant.

Optional Enhancements:

• Sprinkle a pinch of sea salt over the top for a salted chocolate contrast.
• Garnish with edible flowers for a touch of natural beauty.

This delightful dessert not only showcases the luxurious creaminess of cashews but also provides a burst of fruity freshness with the raspberry coulis, creating a plant-based indulgence that’s perfect for the holidays or whenever you crave a decadent treat.

Lastly, I want to acknowledge my gratitude to everyone who reads & shares my work.

You are the reason I do what I do. I hope I’ve inspired you just a little and made you smile or chuckle just a little too over the past year or years.
Watch for announcements about my upcoming, newly created programs, the book I’m starting on and more next year.

The post Making Room for a Little Extravagance & A Recipe appeared first on Dr Leslie K. Empowered Wellness.

‘Tis the season to be jolly, but it doesn’t mean we have to abandon our commitment to wholesome, healthy eating and living. Today, we’re going to unwrap the gift of mindful eating during the holidays. What if we could indulge in the joy of feasting while keeping our health goals in check? With just a little planning, it CAN be done. 

The Magic of Mindful Eating

The holiday season often brings an abundance of tempting treats, but approaching them with mindfulness can make a world of difference. (At the same time, let’s NOT go down the tunnel of perfectionism). Dive into the magic of mindful eating, where savoring each bite becomes a celebration in itself.  

Before we dive into the holiday whirlwind of festivities, let’s take a moment to unwrap the magic of mindful eating. In the midst of twinkling lights and joyous gatherings, practicing mindfulness can be your secret ingredient to truly savor the season without compromising your commitment to whole foods and a plant-based lifestyle.

The Art of Savoring:

Picture this: a warm, inviting plate adorned with vibrant colors and an array of textures. Mindful eating invites us to turn each bite into a celebration. Take your time to appreciate the flavors dancing on your taste buds, the aroma wafting through the air, and the joy of being present with loved ones. It’s not just a meal; it’s a sensory experience.

Tips for Mindful Eating:

• Slow Down: Amidst the hustle and bustle, consciously slow your pace. Put down the fork between bites and engage in conversation. This not only aids digestion but allows you to truly relish each morsel.
• Engage Your Senses: Close your eyes and savor the flavors. Notice the textures, the temperatures, and the subtle nuances of each ingredient. Engaging your senses heightens the pleasure of the dining experience.
• Recognize Fullness: Listen to your body’s cues. It takes time for your stomach to signal to your brain that it’s satisfied, up to 20 minutes or more. To avoid overindulging, tune into your body’s natural signals AND remember to stop BEFORE you are full. 

Whole Foods as a Canvas:

Now that we’ve set the stage with mindful eating, let’s talk about the starring role of whole foods in your holiday feast. Whole foods, in their unprocessed and natural state, not only offer a plethora of nutrients but also serve as a canvas for culinary creativity.

Celebrating Colorful Choices:

Whole foods come in a dazzling array of colors, each hue bringing its own set of health benefits. Embrace the rainbow on your plate by incorporating a variety of fruits, vegetables, and healthy carbos.

Making Whole Foods Festive, Tasty AND Balanced

You knew I was going to say this sooner or later. . .  a festive holiday meal doesn’t require a dead bird on your plate! But like many of my clients, you may be unfamilar with how to get enough protein without it. 

Check out this healthy and attractive option:

Stuffed Acorn Squash with Wild Rice and Cranberries: A Festive Plant-Based Protein Delight

Ingredients:

For the Stuffed Acorn Squash:

• 3 acorn squashes, halved and seeds removed
• 1 cup wild rice, uncooked
• 2 ½ cups vegetable broth
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 celery stalk, finely chopped
• 1 carrot, finely chopped
• 1 cup mushrooms, finely chopped
• 1 cup cooked black beans
• 1/2 cup dried cranberries
• 1/4 cup chopped fresh parsley
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• Salt and pepper to taste
• 1 tablespoons olive oil

For the Maple Glaze:

• 3 tablespoons maple syrup
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions:

• Prepare the Acorn Squash:
  • Preheat the oven to 375°F (190°C).
  • Place the halved acorn squashes on a baking sheet, cut side up.
  • Brush the inner flesh with olive oil, and sprinkle with salt and pepper.
  • Roast in the oven for 30-40 minutes or until the squash is fork-tender.
• Cook the Wild Rice:
  • In a saucepan, combine the wild rice and vegetable broth.
  • Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes or until the rice is cooked and the liquid is absorbed.
• Prepare the Filling:
  • In a large skillet, heat olive oil over medium heat.
  • Sauté onions, garlic, celery, and carrots until softened.
  • Add mushrooms and continue to cook until they release their moisture.
  • Stir in the cooked wild rice, black beans, cranberries, parsley, thyme, sage, salt, and pepper.
  • Cook for an additional 5-7 minutes, allowing the flavors to meld.
• Assemble and Bake:
  • Once the acorn squash halves are tender, stuff each half with the wild rice mixture.
  • In a small bowl, whisk together the maple syrup, balsamic vinegar, Dijon mustard, salt, and pepper.
  • Brush the glaze over the stuffed acorn squashes.
  • Return to the oven and bake for an additional 15-20 minutes, or until the tops are golden brown.
• Serve and Enjoy:
  • Carefully transfer the stuffed acorn squashes to a serving platter.
  • Drizzle any remaining glaze over the top.
  • Garnish with additional fresh parsley if desired.
  • Serve warm and enjoy this festive, plant-based protein main dish with all the flavors of the season.

This Stuffed Acorn Squash with Wild Rice and Cranberries not only makes for a visually stunning centerpiece on your holiday table but also provides a hearty and protein-packed option for your plant-based feast.

Note:

One of the reasons I choose to keep my main course light is because it allows me indulge more in desserts! 

Watch for a rich and chocolatey dessert recipe in my next blog.

The post Nourishing the Holiday Spirit: A Mindful Approach to Holiday Delights appeared first on Dr Leslie K. Empowered Wellness.

That’s a full dress size!

But worse are the health effects: the cholesterol gunking up your arteries and more.

But I’m going to skip all the grim reaper crap (the details about what it’s doing to your body) cuz you already know it. And get to the stuff you’ll get value from.

A simple approach to holiday health AND FUN!

Allow yourself to splurge.

Going into the holidays with the expectation that you can be an angel or saint isn’t just insanity; it’s self-defeatist.
The trick is to be AWARE & to plan. . .  Not to be perfect.

Practice Calorie and fat awareness:

Baking for the holidays? Substitute ground flax or chia seeds & water for eggs (1 Tbsp seeds to 3 Tbsp water, allow to sit for 15 min.)
Reduce or eliminate added oils: at 300 calories/ounce, they pack on the pounds AND are a significant contributor to inflammation. (Substitute applesauce or pureed fruit for at least ½ the oil in baking.)  Saute using concentrated broth instead of oil. (Alternatively, put 2 or 3 drops of oil in the pan & spread it with a paper towel.)

Use more whole food-based recipes.

Don’t over-stuff yourself!. . . That piece of pie, cut it in half. The whipped cream; leave it off or just use a dab.

Here’s a simple (5-minute) sweet potato recipe made with fresh sweet potatoes and sweetened with fruit. (https://www.drlesliek.com/recipes/healthy-sweet-potatoes-for-your-holiday-dinner/)
Whole food stays in your stomach longer & is absorbed more slowly. It will keep you satiated for longer, affect your blood sugar levels less, and be far less likely to add that extra roll to your tummy!

Drink a glass of water before the meal begins. Wait a ½ hour before dessert.
And, on Yeah, get out for that afternoon walk.

The post The Holidays, Your Health and Not-So-Common Sense appeared first on Dr Leslie K. Empowered Wellness.

What do you cook so you won’t be bored & feel deprived in 3 weeks and want to quit?

These are some of the fundamental things I work with my clients on.

Today I have a secret for you . . .

It’s a simple recipe that you can vary; based on your moods, based on who you’re cooking for, or what’s in your cupboard.

Are you in the mood for Mexican flair?

Simply use Mexican spices.

Are you in the mood for Italian, Indian or Thai? 

Then use the appropriate spices.

Do you have some veggies around that are getting a little old & need to be eaten? 

Throw them in.

Want to up the protein content? Add some beans.

Want to up it even more? Add tofu or tempeh.

You can also batch cook your grains ahead of time. 

Or just make enough for 2-3 days when you cook them today.

Dr. Leslie’s Basic Veggie Stir-Fry (Serves 4)

1 large onion 

1-2 cloves of garlic, minced

1 bell pepper

1-2 small zucchinis

1 or more additional vegetables (I suggest spinach or kale)

(Add other vegetables to your liking: mushrooms, broccoli, cauliflower, artichoke hearts, more if desired)

(optional but recommended: 1 can garbanzo beans, drained and rinsed)

(optional additional protein: tofu or tempeh chunks- pre-marinated and cooked)

1/4 cup vegetable broth

1 can Trader Joe’s Diced & Fire Roasted tomatoes with green chiles

2-3 cups cooked grains (brown rice, quinoa, or other)

Spices: Mexican: cumin, Mexican oregano, cilantro

Italian: Oregano, basil

Thai: Thai chiles, lemongrass, ginger

Other varieties to suit your tastes.

Optional: 1-3 Tbsp. nutritional yeast

Instructions:

• Dice all the veggies into bite-sized pieces.
• Heat a 10 inch frying pan over medium high heat for a minute or 2.
• Add the onions and about a tablespoon of veggie broth and sauté, stirring frequently & scraping to prevent sticking.
• Lower the heat a little if needed to prevent burning. You want to allow browning but not burning.
• If you’re using raw broccoli or cauliflower add these now and more broth if needed.
• Add any spices except fresh cilantro (if using) now. 
• Continue cooking for a few more minutes until onions start to get translucent.
• Add bell peppers, garlic (mushrooms can be added now, if using) and continue cooking & stirring for a couple more minutes.
• Keep broth available and add a few drops if needed to prevent scorching.
• Add the zucchini and any other veggies (except spinach or anything else that only requires wilting) and cook for a couple of minutes.
• Add the canned tomatoes, (garbanzos,) (and tofu or tempeh if using) and continue cooking.
• When you estimate all veggies are about 2-3 minutes from being done, add the spinach & stir.
• (Add nutritional yeast, if using & stir again).
• When veggies are cooked, taste and adjust spices as needed. Remove from heat & stir in fresh cilantro if using. 

Serve over or side-by-side with your warm grain. 

Additional ideas:
Add a handful of raisins just before adding spinach (works will with Asian spices).
Garnish with pistachios or raw cashew chunks.

Need more help on preparing nutritionally rich and varied plant-centered foods and how they can help you avoid or reverse common problems like weight gain, temper flairs, blood sugar issues and more?

I’ve got both 1:1 and small group programs starting soon.

Let’s set up a time to talk NOW.

I’d love to help you make 2022 the year that makes a REAL difference in life & health.

The post Plant-Based but Not Boring appeared first on Dr Leslie K. Empowered Wellness.