Welcome to one of the most simple recipes ever, raw vanilla coconut milk. This dairy-free milk, is great for everyone! If you are a carnivore, vegan, or vegan-raw you’ll this recipe, and its great for hydrating the body. It only takes two ingredients and the hardest part is cracking the coconut. Some people are a little intimidated by a whole young coconut, but don’t be. Once you get the hang of how to crack the coconut, the recipe really becomes a breeze and you’ll be making this all the time. Trust me when I say, the beverage that awaits you at the end of the journey is literally a taste of paradise!  So without further ado, let me show you how it is done.

Vanilla Coconut Milk

Yield: 1 Serving

Ingredients

1 young coconut

1/2 vanilla bean

Equipment

Blender

Chef Knife

Spoon

Cracking the Coconut

1. It is important when cracking the coconut not to simply cut it in half machete style, because we want to keep the water and the meat. So you start by cutting an opening at the top of the coconut with the heel of a chef knife. I hold the bottom/ flat part of the coconut in one hand and my knife in the other. I make 3 cuts, in the shape of a triangle, into the top of the coconut with the heal of my knife. If it’s easier for you to make 4 cuts, in the shape of a square, this works as well.

2. With the tip of the knife, pry open the top of the coconut and set aside.

3. Pour the coconut water into blender. Please note, if you hacked the heck out of the coconut and the outer shell is coming apart, place a stainer over the blender before pouring the coconut water into the blender. You don’t want gritting coconut milk.

4. Cut the coconut in half to remove the meat, the white flesh.

When I cut the coconut in half, I hold the coconut in one hand from the back, rounded side and start cutting from the top opening, down the front. Then I turn the coconut 180 degrees and start down the other side . I give the coconut a test to see if it easily comes apart. Place your fingers in the top opening, thumbs outside, and pull.

5. Remove the meat and add to the blender. Be sure not to scrape too hard that you are getting a lot of the brown from the coconut shell.

6. Since you are only using half of a vanilla bean for this recipe, store the other half back in the airtight container it came in. Cut the vanilla bean in half lengthwise and scrape out all of the beans and add it to the blender.

Pictures left to right: before blending, after blending

***Fun Tip: Make Vanilla Sugar. Once you remove the beans out of the vanilla pod, do not throw the pod away. Place the empty vanilla pod into a small container with granular sugar. Give it a shake and keep it for future baking needs.

7. Blend it until smooth, then taste it. If you feel like your taste buds need a little more sugar, you can try adding a touch of agave.

8. Serve and enjoy!

Here’s the scene..

It’s late afternoon, you’re doing heavy “research” on social media,  your’re wishing you were already at home,  and then it hits you. Your stomachs starts growling and it’s official.  You are hungry. Energy levels start to drop and you know you have to do something fast or you might just snap at your boss. Snack time! What do you normally go for? Vending machine mayhem? Sour sugary shoe string candy? Counselor Krispy Kreme? Or chastising cheesy chips?

Summer is right around the corner, so let’s turn over a new leaf and start making some better habits. Going for whole foods and foods that are minimally processed are always a great start. Snack time is the perfect time to sneak some healthier ingredients into our diet, no matter if it’s mid-morning snack or afternoon snack!

A few tips to making better choice.

1. Número uno: be sure to read labels! If there is a lot of stuff you cannot pronounce and don’t really have a clue what it is….NEXT! Move on to something else. You want to be be able to recognize the foods that are being listed.

2. Try to stay away from tons of refined sugar. Soda, super sweet drinks, and candy are loaded with calories and empty of nutritional value. These will give you a huge boost of energy but send you crashing shortly thereafter.

3. Go for foods that are nutrient dense. Fruits and veggies are great. Sometimes we are a just tired because our bodies haven’t received the proper vitamins and minerals it needs to keep running on full steam.

4. Try to find foods that have a little protein in them. Protein keeps you fuller longer, so it should sustain you until you make it to lunch or dinner.

Below you will find a few of my favorite snacks.

Chips and Dip

When that salty and crunchy craving comes on, I grabs for for these chips/crackers. Sami’s bakery, although it’s not officially labeled gluten free is pretty much gluten free. These millet flax chips are one of my favorite products from them. They also make a killer millet flax bread that actually taste good and like regular bread.  For those trying to avoid gluten, but are not severe celiac, Sami’s bakery is for you.  These products are loaded with not only fiber but with flavor. The millet flax chips come in 3 flavors: plain, Italian herb, and garlic. If you have a hot date or don’t want to smell like garlic all day, then I would suggest the plain or Italian herb. You can find them online at Sami’s Bakery.

Do you know why these  Almond Nut-Thin crackers are great? Allow me. I’ve given these crackers to people who think anything gluten free is terrible. I don’t tell them they are gluten free of course. I just put the crackers out there for the taking. They enjoy one, I wait. Then enjoy a few more, I wait. Then when they have had their fill, that’s when I so kindly inform my friends, “I’m so glad you enjoyed the gluten free almond crackers.” I love the look on their face. Plus 17 crackers is only 130 calories, and 17 is a lot!

Oh sesame how I love you so. Another salty crunch treat that makes my heart sing. There are many great brands, it just so happened that Annie Chun’s brand can be found easily. I really prefer the seaweed snacks that are made with olive oil, simply because olive oil is a healthier fat. Seaweed is rich in vitamins, minerals, and antioxidants. Some add it to their diets because some experts says it helps with weight loss. Sesame snacks come in many flavor: plain, wasabi, spicy chipotle, honey Dijon and more.

Hummus, it’s quite easy to make but some of you are thinking, “ain’t nobody got time for that.” And that’s fine, because hummus can easy to find these days. Humus is great to be dipped with carrots, peppers the chips listed from above. The chickpeas add protein, this helping to tide you over until your next meal.  They are many flavor from roasted garlic to roasted red pepper, some companies even make spicy pepper and tabouli hummus. Just try to steer clear of the hummus with tons of preservatives.

Nuts

Never underestimate the power of a peanut, almond, pistachio or cashew nuts! I have acquired a taste for unsalted nuts. I had to kind of ween myself off of the super, overly salted nuts that are quite often found in the cans. Start by switching over to the lightly salted and then you can add in some unsalted. Don’t get me wrong I love salt, but like all good things, take in moderation. I’m sure you get plenty of salt elsewhere.  I would also suggest portioning them out as well because they do have a high fat content. Nuts can have a healthy fat, helping to lower cholesterol but here there can be too much of a good thing. You don’t want to eat a whole bag of nuts daily and eventually realize that you have been gaining weight, so portion control is key. Please don’t let this scare you because nuts are also filled with protein and fiber, which help to make you feel nice and full.

Yogurt

As I mature, aka get older, I realize that dairy doesn’t always agree with me. So for those of you who cannot or choose not to eat regular dairy yogurt I present coconut yogurt. This particular brand is only available in New York City, sorry rest of the world. Organic Avenue makes this non dairy yogurt made with coconut, this is 100% pure coconut. there are some other dairy free yogurts. I personally don’t care much for the flavor and they have tons of additives. As you can see in the picture below there are only a few ingredients.

Beverage

It’s so easy to grab for the soda, because is everywhere! And soda cheap, most are cheaper than all other beverages in the store. Just like the old adage says, “you get what you pay for.” And with soda you most definitely do if you drink it all the time. Unfortunately soda is a sly devil, because it creeps up on you. A matter of fact, you might not be able to see it right away but it could very well be the difference between 5/10+ pounds every year. That’s why years ago I made the choice to look for a better beverage. Don’t get me wrong, I love water, please drink plenty of it, but sometimes you just want something with flavor. I love tea, another antioxidant all star, hot and cold. There are some great bottled teas. ItoEn is one of my favorites. They make some that light sweetened but most are unstweetened. If you want it sweetened I suggest getting the unsweetened and try adding a touch of agave or stevia.

Coconut water, they are not all created equally. Let’s be very clear on that! I guarantee once you try this fresh, raw, young, organic coconut water you will not want to drink anything else. Harmless Harvest is the closest thing to drinking the coconut water straight out of the coconut. Where do I begin singing the praises of this coconut nectar from heaven? It is NOT a calorie bomb! Loaded with vitamins and minerals, and tons of electrolytes. This is nature’s Gatorade. This is my beverage of choice after an hour and a half in a 105 degree Bikram Yoga studio sweating it out. It helps hydrate me quickly and naturally and it taste so much better than those sugary dyed sports drinks. I can drink this all day, every day!

Kombucha. The first time I had kombucha, it didn’t have any chia seeds, like my now favorite flavor below. I must say it took me a minute to even get used to the taste. I would be lying if I said Kombucha some fruity tea, depending on which flavor you buy.  This fermented tea has a tangy, slightly sour after taste. It’s loaded  with lots of  vitamins, amino acids, and probiotics for digestive and immune health.  Synergy brand is great because they have all different flavors and some have chia seeds.  withThe raspberry with chia is my favorite not only because I like the flavor the most but  I love the  texture. This beverage is packed with nutrients, vitamins and fiber for the chia seeds.

Kombucha not your thing? You tried it, been there, done that and it’s still not for you? That’s ok. You can still add these lovely chia shot packs to any beverage. Fresh juice, smoothies, almond milk, they are perfectly designed so you never have to leave home without it. Chia seeds were dubbed the nickname “runner’s food” because they help sustain you with tons of energy. They are loaded with protein and fiber. The Chia Co. understand that we are a community always on the go, so let make that snack time a little less stressful. Ladies and gentlemen these are perfect to keep in your purse, man bag or pocket.  Once you had a packet to your beverage, I recommend shaking/stirring it and letting it sit for at least 10 minutes, so the seeds soften up a little.

Fresh Fruit and Berries

Please never underestimate the power of fruit. Fruit and berries have many health benefits and considering most of us don’t eat enough, why not add it into snack time? When we are feeling sluggish in the afternoon sometimes our bodies just need real nutrients, vitamins and minerals.  If you keep some fruit at your desk or near you, instead of that bag of sugary candy, you won’t put your body through the roller coaster of  a quick sugar high and a disastrous crash and burn.

Bars

First and foremost, just like I said about coconut waster, all bars are NOT created equal! It’s overwhelming now going into the grocery store and seeing a wall full of protein, energy, granola, and “healthy” bars. But let’s face it, a lot of those bars we love are loaded with more sugar than nutrients. If I’m going to eat a bar with 200-300 calories, it better be nutrient dense! I love Greens+ brand! They make these chia, greens bars covered in a thin layer of dark chocolate, that I just cannot get enough of. The chia seeds add a slight pop of texture to the bar’s smooth greens. This bar is also made without chocolate, so if you are looking for fewer calories or don’t like chocolate, voila. As I mentioned before chia seeds are great for energy. They weren’t give the the nickname “runner’s food” for nothing.

Organic Food Bar makes a variety of bars that are all organic. I think they got the name right because we should be eating whole foods and not just some protein powder bound together with sugar in the form of a bar. Their bars are also made with greens. I like it because more companies are starting to use sweeteners like dates, agave, and real maple syrup. To all my vegan-raw friends, they even make bars for you! Give them a try, I think you might like them. I know they give me a boost when I need it.

Guilty Pleasure Made Not So Guilty: Chocolate

If your like me, I LOVE chocolate! So when it comes to snack time and cravings, chocolate is one of the first things I tend to go for. Today, unfortunately chocolate bars and treats are usually loaded with fillers, chemicals and tons of sugar. I found these two products that make enjoying a piece of chocolate a little less guilty.

Attune makes these great chocolate bars that have probiotics in them. The probiotics are flavorless so no worries there folks. Probiotics are great for digestive and immune health.  They come in 3 flavored, dark chocolate, mint chocolate, and milk chocolate crisp (it’s like eating a crunch bar). They are even tested, making sure that each bar is gluten free.

Gnosis Chocolate is great for dark chocolate lovers and those follow raw Lifestyle. The brand is free from all the chemicals, additives and other junk quite often found in chocolate bars today. They are also amazing because they use coconut palm sugar. You will not find any refined garbage in these puppies. Dark chocolate is loaded with antioxidants. And please allow me to mention the following, there is fiber and a touch of protein their bars.All bars are gluten free, organic, vegan, kosher, GMO and peanut free.

I hope this was helpful and here is to healthy snacking!

A healthy and balanced diet is important, but let’s face it, sometimes it’s just not enough. Exercise is a key component to maintaining your health, especially heart health. Did you know that heart disease is the number one killer of women? My good friend, Andia Winslow, is a professional golfer, amazing fitness trainer, founder of The Fit Cycle, and so much more. I love working out with her. I think most of us would agree, working out with friends is more fun than working out alone. That is why she came up with a series of fun friend exercised that make working out more enjoyable. And when you haven’t seen a friend for while, try meeting up for heart hour instead of happy hour. Not only is heart hour cheaper, it’s healthier for you as well. Check out our partner workout video we did for the American Heart Association.

Andia breaks things down in more detail at goredforwomen.com.

There are also snippet videos of each exercise that can be found on youtube. If you want to improve your core strength and get some nice abs. Try this plank exercise below:

Of course there are many forms of exercise you can do to keep your heart healthy. If you love spinning, kickboxing, dancing, running or rowing, do what makes you happy. There is nothing worse than choosing a form of exercise you don’t enjoy. It does not even need to be in a gym. Sometimes grabbing a mat, a bottle of water and heading outside is a great way to start and/or end your day. Andia and I have done this quite a few times. Don’t hesitate to start stretching if you happened to arrive at the park before your friend joins you.

I love yoga, especially Bikram Yoga. Bikram Yoga, consists of 26 Hatha Yoga postures and 2 breathing exercise. Oh and did I mention that it is in a 105 degree room for 90 minutes? So you sweat, you sweat a lot! Two common myth about yoga are that you have to be very flexible and that it is only helps increase flexability. I’ve personally seen amateurs with limited flexibility try yoga, then start practicing on a regular basis and their flexibility improves by leaps and bounds. Yoga does not only help improve flexibility, it helps build strength, work various organs, increase metabolism, and so much more.  There are even certain postures that keep your heart muscle strong and healthy. One of my favorite postures is this posture below, standing bow.

Standing bow posture is great for increasing circulation to the heart and the lungs. It also is great for those who have lower back pain, helps improve spine health, and opens the diaphragm and the lungs.

Balancing Stick (L): Standing Head to Knee (R)

Balancing stick is great for cleaning out the heart. It clears the arteries, flushing the heart and increased blood flow throughout the entire body. Standing heat to knee also improves circulation. To find out more about these postures and others included in Bikram Yoga check out Bikram Yoga NYC. It’s a great studio and they have 4 locations in Manhattan, making it super convenient.

Andia has created a variety of fun partner workout exercises, in addition to those seen in the GoRedForWomen Partner Workout Video.

I have a love/hate relationship with this next move.

The Partner Leg Throw is designed to tighten your abs, especially the lower, hard to tone abs. The person lying on the ground starts with their legs straight up in the air at a 90 degree angle, while holding the ankles of the person standing. It is then the job of the person standing to throw the other person’s legs to the left and right. Each time the person on the ground must come back up to center before their legs are thrown to the other side. But here is the key: keep your core tight, back on ground and legs straight. Guaranteed, if you do this a few times your abs will starts to burn.

Ts to Vs with a partner is another great core workout and it helps with your balance. Start this move by positioning yourselves so that the soles of your feet touch with your legs completely straight. Your arms will be stretched out besides you with your spine straight. Bring your knees into your chest and then back out straight again, being sure to touch soles every time, and repeat. A tight body is a light body, so make sure you are using your muscles and everything is tight.

With all of these moves be sure to breathe. Quite often we forget to breathe, so make a conscience effort to focus on your breathing. You wouldn’t want to scare your partner because you forgot to breathe, right? Finally, drink lots of water and stay hydrated! If you need help drinking more water during the day, set reminders in your phone and carry a reusable water bottle with you.

Until next time, remember to #GoRed!

Special thanks to Kerri Lynne Hamm for all the beautiful photography.

Thanks to Monique Walton for producing the Go Red Partner Workout Video.

Thanks to Andia Winslow for being a great fitness advisor and creating the best fitness videos ever.

2 chicken hindquarters (leg & thigh attached)

1 tablespoon olive oil

salt and pepper to taste

compound butter

3 tablespoons softened butter

1 tablespoon chopped rosemary

2 teaspoon chopped sage

1 teaspoon chopped thyme

2 large cloves garlic, minced

½ teaspoon black pepper

¼ teaspoon salt

chicken jus

1 tablespoon minced shallots

1 clove chopped garlic

2 tablespoons dry white wine

½ cup plus 2 teaspoons chicken

stock

½ teaspoon cornstarch

Instructions:

1. Preheat the oven to 425 degrees and make sure the rack is in the middle on the oven.

2.  Make Compound butter: Add chopped herbs, garlic, salt and pepper to softened butter and mix thoroughly.

3. With a spoon place soft compound butter under the skin of the chicken.  Help spread the compound butter around evenly with your fingers, by rubbing the skin and evenly smoothing the butter out. Then season the skin of the chicken with salt and pepper.

4. Place a cast iron skillet on high heat. Once it is hot, add the olive oil and lower heat to medium high.

5. Place the chicken in the pan. Sear the skin until it is golden brown and then flip it.

6. Remove excess oil and place in the oven until cooked all the way through, about 15- 20 minutes.

Pulling the skin away so I can easily slide the compound butter underneath.

Be sure to push the butter around so it is evenly disbursed under the skin. And don’t forget to turn it over and place compound butter under the skin on all sides.

Season the chicken and sear the chicken in a HOT pan with oil. To get a good sear, the pan has to be hot before adding the chicken.

7. Once chicken is cooked, remove from the oven. Take chicken out of the pan and set aside in a warm area. Pour off excess oil in the cast iron skillet. You will make the jus in the skillet.

8. Mix cornstarch with 2 teaspoons chicken stock set aside.

9. Leave enough oil, about 1 teaspoon, in the skillet. Place on stove top, turn heat to medium high.

10. Sautéed the shallots until translucent. Add garlic and sauté for about 30 seconds.   Do not to burn. Lower heat or remove from heat.

11. Deglaze the pan with white wine, scraping the pan with a wooden spoon.

12. Add ½ cup chicken stock, bring to a simmer and add cornstarch mixture. It will thicken when it hits the hot pan.

13. Serve the jus over the chicken with the jus. If you want to keep the skin nice and crispy do not pour directly over the skin.

Variations

Try adding lemon zest and crush chili flakes to the the compound butter.

Do you love bacon? Try rendering some bacon or lardons in the pan before you make the jus. Remove excess oil/fat then add the shallots and garlic and proceed from step 10.

Give the jus a creamy finish by adding 2 tablespoons of heavy cream at the end. Season with salt and pepper to taste.

Breakfast the most important meal of the day. So should’t we start  the day off right, with a meal that is going to give us energy. This smoothie will not only give you energy but jump starts your brain and loads you up with antioxidants. I also I have included some information about a few of the ingredients below. The recipe itself can be found all the way at the bottom. You may look at this picture and say to yourself, “Wow these are a lot of ingredients.” But once you get in the routine of making it, you will no longer need to measure everything out. It really is quick to make and the blender does the work no need for pots, pans, an oven, or a stove-top in the morning.

In the words of lovely Erika, who shared this recipe with me,” Once you start adding this to your diet, you will wonder how you ever lived without it!” Thank you for sharing this with me, I’m ready to seize the day with this smoothie!

Jump Start Your Brain

Spinach, turmeric, cocoa nibs, berries are terrific foods for feeding the brain in the morning. Many of these foods help with blood circulation. Dark leafy vegetables are also great for your memory and are high in folate which help protect to brain. Research has even show that dark leafy greens can help slow the age related decline in brain health. Sunflower seeds are not only a great source of vitamin E but help improve memory. Hence this small addition to your daily smoothie.

Maca Powder

Maca Powder  is the natural energy supplement. It was used by the Incas because this root grew in the Andean Mountains. I use the gelatinized and NOT the raw. Traditionally and even to this day if you go down to Peru, it is cooked first (gelatinized). Some people have even claimed to have digestive issues when they eat raw maca powder. I say when it Rome do as the Romans, so do like the Incas and buy the gelatinized maca. Unlike other products that give you energy, like caffein, it does not give you the jitters or make you crash. It also helps with the following: balance hormonal levels, increase sperm count, menstrual issues and infertility. This however is not one of those products where more is better for you. If you take too much you will most likely end up with hot flashes, therefore you should start small. Start off with 1/3 teaspoon and work your way up to 1/2 teaspoon.

Looking Lower Your Cholesterol?

Almonds and nuts are a great way to lower your cholesterol. Coconut oil still has some controversy over wether or not it is healthy for you, but in many studies it has show to increase HDL, the good cholesterol.  I personally add coconut oil in my smoothie about every other day.

Other additions to the smoothie that can be made for those worried about cholesterol levels include: oats, fish oil, pears, and olive oil. Fiber in general is a great way to lower cholesterol. To reduce the absorption of  cholesterol into your bloodstream, try finding foods that are high in soluble fiber. The Mayo Clinic has a page that is devoted to food and cholesterol. Check it out here.

Yield: 1 16-oz smoothie

Ingredients

10-fl oz. unsweetened almond milk or hemp milk

1 scoop of vegan protein powered (or protein powder of your choice)

1 scoop Greens+ Original Superfood

1 tablespoon goji berries

1 teaspoon cocoa nibs

1 teaspoon sunflower seeds

1/2 teaspoon matcha powder (green tea powder)

1/8 teaspoon turmeric

1/3-1/2 teaspoon maca powder

dash of cayenne pepper

1/2-1 teaspoon coconut oil

1 teaspoon Manuka honey

3-5 almonds

a handful of spinach or kale

1/2 packet of acai berry smoothie pack (frozen)

1/3 cup of fresh or frozen berries