As a kid, I used to reach for a square of 70% dark chocolate from my mother's collection whenever I needed a quick breakfast on the run, an afternoon snack, or when dinner needed a bittersweet end. But it wasn't until I began eating a vegetarian diet and practicing an extensive exercise regimen caught up with me that I began to take a closer look at my eating habits. As I battled anemia, I took more time to examine what I was putting in my body rather than what I was leaving out.
During my weekly trip to the health food store, I passed by a bag of raw cacao powder and was excited to find that it contained 16% iron!
After some cacao experimenting, I discovered a great post-workout recipe. Before I share it with you, here's a little science behind the need for iron: Females tend to have lower iron counts to begin with because hemoglobin levels are naturally lower in females than in males. Exercising expends energy through the body which demands iron, and over time this can deplete iron altogether if it's not replenished consistently. It's important for female athletes – especially those vegetarian or vegan athletes – to source B-12 and iron on a regular basis.
Have a craving for chocolate? You go, girl! Here's my post-workout pudding recipe laden with iron-rich cacao, potassium, and protein (this makes enough for four):
Chocolate Chia Pudding:
1 cup nuts (almonds for low-fat pudding)
1/2 cup coconut milk (or rice milk)
1/4 cup chia seeds
1/4 cup flax seeds or meal
1/8 cup raw cacao
2 medjool dates (pitted)
If you're feeling fruity, add in a cup of your favorite fruit. Strawberries pair great with the bitter cacao.
Blend together in Vitamix or food processor and enjoy!
2 inch knob of ginger
1 cup of parsley
dash of cayenne pepper >>>if you like sweeter juice add some watermelon, cantaloupe, or honey dew<<< Directions ::
Peel cucumbers, remove skin
from lime, and turn on juicer. Juice parsley, ginger, lime, and
cucumbers. Pour over ice and add a dash of cayenne pepper, or more to
Grilled Chicken Wings with Maple Barbecue Sauce
by our friend JansSushiBar
From Jan at http://www.janssushibar.com/!
Melt the lard in heavy medium saucepan over medium heat. Add onion
and sauté until tender, about 10 minutes. Add garlic and sauté 1 minute.
Add tomato sauce, maple syrup, soy sauce and red pepper flakes; bring
just to a boil. Reduce heat to low and simmer until sauce thickens
slightly, about 20 minutes. Stir in the vinegar; season sauce to taste
with salt and pepper. Reserve about 3/4 of a cup for the chicken wings,
and store the rest in an airtight container in the refrigerator for a
While the sauce is simmering, prepare and heat your grill, depending
on type – if using charcoal, make sure you have a bed of hot coals,
covered in ash, spread evenly beneath the grate. Raise the grate to
between 4 and 6 inches above the coals/heat.
Rinse the chicken wings and dry then with a paper towel. Pla…