Articles & Recipes

Apricot Squares (GF, vegan)

Ashley Sperber - Tuesday, August 22, 2017
Apricot Squares

The recipe of the week was inspired by my grandmother's renowned apricot squares, which was a treat I used to enjoy immensely as a child.  Unfortunately, her recipe was comprised of traditional refined flour, refined sugar, butter and eggs, as well as sugar laden apricot preserves.  As tasty as they were, they provided close to zero redeemable nutrition.  Due to my health coach nature, I decided to reinvent this classic with a few nutrient dense improvements.   ..

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"Horchata" Chia Pudding

Ashley Sperber - Friday, June 30, 2017
"Horchata" Chia Pudding

Yes, when I say chia seed, I mean the ones that we used to spread on ceramic figures and add water to watch them grow.  Chia seeds were actually for consumption thousands of years before they were ever made into a "pet".  They are surprisingly packed with fiber, protein, omega 3's and antioxidants, not mention tons of vitamins and minerals.  They are amazingly unique because they can hold over 4x it's size in moisture, which is what makes them an excellent resource for weight management-- essentially they keep us fuller, longer! ..

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Protein Truffles

Ashley Sperber - Friday, June 09, 2017
Nut Free Energy Bites

Full disclosure: this is hardly my creation, however, it is certainly my interpretation of it.  Energy bites/bars have been saving humans from hanger induced outbursts for some time now, thankfully.  It was inevitable that I would produce and share my own derivative, which also happens to be a superior sweet tooth supplement. ..

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Fiber Jam

Ashley Sperber - Friday, May 19, 2017
Fiber Jam

This recipe was inspired by all the unhealthy jams that are out there in the world of fruit spreading.  Chia jams are a recent new development that provide a healthy, homemade alternative to jellies and jams.  Generally, they are prepared with fresh fruit that is cooked down with chia seeds.  To finish, a touch of lemon juice and honey are added to preserve the mixture.  It's important to note that the chia jam does not resemble a similar gelatinous consistency of jelly.  I find that my fiber jam is more spreadable because dried fruit seems to break down differently from fresh fruit.   ..

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Brown Rice Cakes, 2 Ways

Ashley Sperber - Friday, May 12, 2017
Brown Rice Cakes, 2 Ways

This recipe was a complete experimentation for one reason alone, and that was because I had left over sushi brown rice that I didn't want to waste.  As you know, sushi rice can be sticky, so I added a little ground flax seed to bind it (and boost nutrition), and voila!  The rice cake was born.  Unless the rice is not already cooked, this whole composition should take you a matter of minutes, and they should be able to store in the freezer for weeks to come. ..

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Purple Sweet Potato and Buckwheat Pierogi

Ashley Sperber - Friday, May 05, 2017
Purple Sweet Potato and Buckwheat Pierogi

Ok, let's be honest.  Who doesn't love potato filled pan-fried dumplings? I would suspect close to no one.  I personally fell in love with pierogi at the dawn of time, but have neglected to treat myself to them for relatively obvious reasons.  Because pierogi requires high gluten flour to bind the dough, the traditional recipe can cause bloating to those that are grain sensitive.  In addition, pierogi is commonly served with sour cream, which can also heavily contribute to stomach upset.   ..

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