5 Foods For Healthy Hair

My hair has been on my mind recently. Far more than I care to admit.

8 months ago I took the leap and cut off all the processed ends to reveal my curly, soft and natural texture.

Since then I've been doing everything in my power to maintain length and keep the overall health of my hair. I've had good days and bad, but I have to say this natural hair journey has really made me take stock in more than how long it is or the products I put in it.

I don't know about the men out there, but I know most women care A LOT about the quality, texture, and overall fabulousness of their hair. I might go as far as saying that I...I mean some of us, can be pretty vain about our tresses.

It's OK to admit, I won't tell.

A woman's hair can be her badge of beauty, or a sign that she is a hot-mess without a mirror or a best friend. For most of us keeping it from breaking, being dry, or unruly is our only concern.

On my journey towards living the most natural life I can muster, I've discovered that my hair was the one thing I had sorely overlooked. Being a crunchy Black girl I had to overcome some deep issues (mostly the fear of looking like some cotton-pickin' slave), but I'm on my way.

Summer 2012

Summer 2013

NE WAYSSSS...I've now been free of the creamy crack for months (praise Jesus!) and have learned what my hair doesn't like (dryness, too much manipulation, ugly hats) and traded them in for practices like deep conditioning egg treatments and drinking plenty of water.

I've removed all the harmful chemicals from my hair product arsenal---stripping it down to only the bare essentials, and  replacing the necessary stuff with all natural products like Jason's Biotin Shampoo & Conditioner.

But wait! It's not just about what you put ON your hair, it's also about what you put IN it.

Our hair is a living, breathing, part of our body that needs all the same vitamins and nutrients to thrive. So if you aren't eating right, then you aren't going to have the shiny, voluminous hair you deserve. 

So do yourself a favor and feed your hair from the inside out with these 5 hair strengthening foods.

Salmon

This fresh water friend packs a one-two punch of Omega-3 fatty acids and protein. Without essential fats your scalp becomes dry and your hair as dull as 10th grade Math ( do you really care what time the trains will get into the station?). Just be sure to get wild caught salmon to avoid the antibiotics and other nasty stuff that gets pumped into many farm raised fish.  If you fancy a vegetarian or vegan diet include one or two tablespoons of ground flax seed in your meals for some plant-based omega-3 fats.

Dark Green Vegetables

Turns out Popeye knew a thing or two (although it makes me wonder why he was bald if he was eating so much spinach). Dark green veggies like swiss chard, broccoli and kale are chocked full of Vitamins B & C. Both contribute to creating sebum, an oily substance secreted from your hair follicle that acts as a natural conditioner.

Beans

They're not just a musical fruit! Legumes like lentils and kidney beans are not only a great source of protein (which your hair is made from) but they also provide an ample amount of biotin, which can prevent our locks from feeling brittle. Just make sure you don't plan on any hot dates after ingesting these bad boys.

Nuts

I am a HUGE fan of almonds. We drink almond milk, roast them, put them in salads, or grab a handful as a snack. Turns out pecans, cashews, and almonds contain lots of zinc. If you have a zinc deficiency you might notice a large amount of shedding when you comb or brush your hair. So save your hair, and stuff you face with nuts!

Eggs

While I know this won't work for my vegetarian lovin crunchy friends, the rest of us could stand a few more eggs in our diet if we want to load up on hair strengthening protein, B-12, and biotin.

Got any food tips for growing strong healthy hair? Share your crunchy wisdom below!

 Washing, Rinsing, Repeating in Granolaville, 

8 Steps to Growing An Organic Garden

There's something about this time of year that always excites me. I don't know if it's the potential that seems to blossom in the Spring, or the green buds peeking through the ground. Whatever it is I get pumped when I can dig my hands in the dirt, and start planting!

Creating your own organic garden can be a fun weekend project that takes little more than some elbow grease and a plan. Whether you are looking to put in a large plot or want to start out small, organic gardening can be as easy as pie...maybe even sweet potato!

So what is an organic garden? Well, its one that's cultivated without the use of fertilizers or herbicides to promote the growth of fruits and vegetables. Instead sunlight, organic soil, seeds and water can turn your backyard, or apartment balcony into an organic haven. From Organic Gardening:

When you garden organically, you think of your plants as part of a whole system within nature that starts in the soil and includes the water supply, people, wildlife and even insects.

Step 1: Prepare the Soil
Gardening soil isn't just dirt. In order to ensure your plants get all they need to flourish, you must first start with a nutrient rich base. If you need help determining the quality of your soil you can have it tested by your local agricultural office. Be sure to tell them you are planting an organic garden so they can provide the best mix of ingredients to start you off. The best time to test is in the fall, whatever you add in will have time to enrich the soil over the winter, and make for a beautiful harvest.

Step 2: Compost
You'll need to make sure you have a good mixture of organic matter like leaves or grass clippings which can be acquired right from your backyard. Decayed plants, vegetable scrapes from your kitchen and egg shells can provide a good start to your composting bin. Mushroom dirt is also a rich addition to your soil by improving drainage of clay dirt and increasing microbial activity. Stay tuned for our upcoming article on Composting 101.

Step 3: Choose the Right Plants
Picking the right planets for your geographic climate is an important step in planning your garden. While grapes may run wild in the North West, you'll find they are much harder to develop in colder North Eastern states. Choose vegetation that is well suited for the amount of light, moisture, and soil quality your garden will receive. Look for seeds or plants from your local farmers market that were raised without chemical fertilizers, and if possible were not genetically modified. Real food = Real Health.

Step 4: Give Your Crops Space
Plants you are harvesting should be grouped together in raised beds that can protect them from foot traffic. Grouping also reduces weeding and water waste. But be aware of the amount of space each plant will need to avoid over crowding and casting too many shadows.

Step 5: Water, Water, Water...but not too much
The best time to water your garden is in the morning when it is still cool, this leads to less evaporation and water consumption. If you water at night the plants may stay too damp and cause fungus growth. Always water the roots to avoid damaging leaves and flowers. Experts recommend substantial infrequent watering---about 1 inch of water per week.

Step 6: Weeding
Probably the least fun step of gardening is getting rid of those pesky plants that steal nutrients, water and sunlight from you beautiful food. But, no matter how time consuming, weeding is a necessary step to promote the full growth of your garden. As you are on your knees just think of all the fresh air and Vitamin D you'll be getting!

Step 7: Protect Your Plants
Whether its deer, ground hogs, or caterpillars, nature’s creatures always seem to find a way to nibble on or even eviscerate lovely gardens. Besides fences, netting, and Marigolds to ward off larger animals, there are some chemical-free ways to keep crawling critters at bay. The Daily Green suggests:

Organic weapons include Bacillus thuringiensis, a naturally occurring bacteria that disrupts the digestion of caterpillars and other leaf-eaters. You can also use horticultural oils, insecticidal soaps and garlic and/or hot pepper sprays.

Step 8: Harvesting
You’ve tilled, planted, watered, and weeded, so now its time to reap the rewards! Your organic fresh fruits and veggies can make mealtime a fun event. Have your kids pick from the garden right before preparing dinner---they'll make the connection that real food can be delicious. Share your harvest by giving a gift basket to family or neighbors. If you have an overabundant crop you can always freeze or can any leftovers until its time for next years batch.

However it's used, your organic garden can be a healthy and delectable labor of love.

Have you started your garden yet? Share your tips in the comments section.

Happy Spring from Granolaville,

 

Taste it Tuesday: Gluten Free Apple Spice Cupcakes

In the immortal words of Eddie Murphy, "Your mama can cook her ass off!" is what my husband usually says to our boys as we sit down for dinner.

I'm not trying to toot my own horn, but I've gotten a WHOLE lot better at throwing down in the kitchen since the lame 3 meal repertoire I had going on 8 years ago.

One thing that has eluded me is the ability to bake. Don't get me wrong, I can follow directions, throw a pre-packaged dessert in a bowl and call it "baking". But no where in that description will you see the words, "from scratch"...EVER!

I once tried to make biscuits from a recipe I saw on the Food Network and I wound up with pancake looking cookies, with a texture closer to wet sand than fluffy biscuits.

Sad, sad, sad.

Gluten free baking poses a whole other set of challenges. But I can safely say I've gotten a lot better.

So tomorrow my 6 year old gets to share his favorite snack with his class, and guess what he picked? MY CUPCAKES!

That's right. He trusts me NOT to embarrass him with some awful tasting science experiment because the last time I made these bad-boys, he actually LOVED them, and so did the rest of my family.

Gluten Free Apple Spice Cupcakes

What You'll Need:

Cupcakes: (I doubled this recipe because I had to make 21 cupcakes)

1 package of Bob's Red Mill Vanilla Cake mix 

1/2 coconut oil

1/2 water

4 tablespoons chunky applesauce (I substituted this for the 3 eggs)

Bake according to the packaging.

Icing:

1 cup butter

3 tablespoons heavy cream

3 cups confectioners' sugar

1 teaspoon vanilla extract (optional)

I will admit I still need to work on my decorating technique. I was originally going for a Halloween pumpkin theme, kinda like this...

Except my test cupcakes looked more like this train wreck:

Yes these were my actual cupcakes.

So I decided to know my limits and keep it simple...and VOILA! A Halloween-esque cupcake fit for publicly serving.

These are so soft and delicious, with just a hint of apple goodness, I promise your kids will LOVE them too!

So what are you the WORST at cooking? Share your epic fails below! :-)

Improving my Skillz in Granolaville, 

Taste it Tuesday: 10 Ways Cinnamon Can Improve Your Health

Cinnamon. To me it describes Fall, holidays, and warm apple cider. It's one of those spices that's so versatile with both a sweet and savory flavor. I even add it to my homemade chili!

If you were already convinced of all the yummy reasons to use this ancient spice check out these 10 ways cinnamon can actually improve your health.

1. It regulates blood sugar which is great for diabetics or those who are hypoglycemic.

2. It reduces levels of the "bad" cholesterol known as LDL which can help prevent cardiovascular disease.

3. It has anti-infectious qualities that have been shown to diminish ulcer causing bacteria.

4. It can reduce pain associated with arthritis.

5. Research at the University of Texas, published in the journal Nutrition and Cancer, shows that cinnamon may reduce the proliferation of cancer cells, holding promise for cancer prevention and sufferers of the disease.

6. It is a natural food preservative.

7. It contains essential nutrients including fiber, manganese, calcium and iron.

8. It can relieve menstrual cramps. (Hooray!)

9. It contains a natural chemical called cinnamaldehyde, which has been shown to increase the hormone progesterone for infertility patients.

10. Cinnamon holds promise for various neurodegenerative diseases, including: Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, brain tumor, and meningitis, according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, The University of Texas. 

Do you have any home remedies or medicinal uses for cinnamon? Share them below!

Spicing things up in Granolaville,

 

Taste it Tuesday: Slow Cooked Hawaiian Pulled Pork Sliders

I have crunchy confession. I'm a procrastinator when in comes to dinner. I'd like my family to eat around 6pm each night. Unfortunately I often don't think about what I'm going to make until around 5.

An hour might seem like a long time, but between homework, diaper changes, and my 13-year-old's cross country meets, dinner needs to be quick and easy. More importantly I try my best not to feed my family anything that comes out a box (God knows my life was simpler when I had no clue about the toxic stuff in boxed macaroni and cheese.)

Some days, once I've cleaned up breakfast, made the kids lunches and gotten them out the door my mind actually does think ahead to what the heck I'll make for dinner.

My partner in crime when making planned meals has to be my trusty crock pot. Although I have had some epic snafus (yes I messed up chicken noodle soup, now THAT takes talent!) I've also had some of my biggest winners come from the slow cooker.

Tonight my son has a meet and I'm going to check on my doula client who just had twins (yea she's basically my hero), so setting and forgetting dinner is what I need to do so that we aren't stopping for some greasy fast food on the way home.

This recipe is SUPER easy and quick---as long as you allow 6 hours to cook :-)

Slow Cooked Hawaiian Pulled Pork Sliders

Ingredients

Pork Roast:

• 1/2 Teriyaki marinade
• 1 tablespoon paprika
• 1 teaspoon fresh ground pepper
• 3 1/2 pounds pork shoulder
• 1/2 cup chicken broth
• 1/2 cup brown sugar
• 1/4 cup soy sauce
• 1 cup chili sauce
• 1 (6-ounce) can pineapple juice
• 1 medium onion, chopped
• 2 carrots, chopped
• 8 hamburger rolls

Hawaiian Sauce:

• 2 tablespoon coconut oil
• 1 tablespoon ginger, chopped
• 2 teaspoons garlic, chopped

In a medium pot heat the oil over medium heat. Add garlic and ginger and saute until soft, about 2 minutes. Add the remaining pineapple juice mixture, bring to a boil, then reduce heat and simmer for 10 minutes. Remove from heat and set aside.

Steps:

In small bowl, combine teriyaki marinade, paprika and pepper.

Coat the pork the with mixture. Set aside.

In a bowl whisk together the chicken broth, brown sugar, soy sauce, chili sauce and pineapple juice. Set aside.

Put the chopped onions and carrots in a 5-quart slow cooker. Place the pork on top of the carrots and onions and pour half of the pineapple juice mixture over pork.

Cover and cook on low for 5 to 6 hours. The meat should fall apart easily. Remove the roast from the slow cooker to a cutting board. Using 2 forks carefully pull the meat into shreds. Serve the pork on rolls drizzled with the Hawaiian sauce or on the side for dipping.

ENJOY!

What's your favorite recipe for busy days?

Crock Pot Cooking in Granolaville, 

Taste it Tuesday: Black Bean Burger Delight

OK so I've been in the hospital with my doula client for the last 7 hours. All I've had is protein bars, a shitload of coffee, and some water.

Hospitals aren't known for their cuisine, and this one doesn't disappoint. My momma just stepped out for a stroll down the all with her hubby so I decided to peruse Facebook to see what the rest of the world is up to.

And I come across this delicious concoction posted by Crazy, Sexy, Life guru Kris Carr.

I don't what's in it other than black beans, avocado, some pico de gallo and a side of oven fries, but it looks AH-MAZING right now.  Is it a bad sign that I want to lick my computer screen?

 What dish or food makes you drool?

Salivating in Granolaville,

Taste it Tuesday: Perfectly Sweet Potato Veggie Burger

Every so often I get a yearning for a delicious and thick veggie burger. But you have to be careful, brands you buy at the store can be closer in taste to the cardboard box they come in. The best one I've found so far is Dr. Praeger's California Veggie Burger. You can actually SEE the vegetables and they don't taste like you're chomping down on a dry, wanna-be burger.

I've been really interested in finding a way to make my own yummy burger. Happy, Healthy, Life has the perfect recipe that includes two of my favorites: sweet potatoes & AVOCADO!

Here's What You'll Need: (modified a bit)

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat or rice flour
salt to taste if needed 
1 cupPanko crumbs
coconut oil for pan

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs to thicken the mixture if needed.
4. Heat 1 Tbsp coconut oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat for each patty. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with your choice of toppings.

My toppings would be avocado, red onion, vegan mayo, dijon mustard.

ENJOY!

 BIG thanks to Kathy Patalsky for this awesome recipe! 

California Veggie Dreamin in Granolaville, 

 

Taste it Tuesday: The BEST Homemade Popcorn, EVA!

My boys LOVE a good movie. But sometimes I think they love the buttery popcorn even more then that flick I paid $10 a pop to see!

We used to buy the mega pack of microwave popcorn at my local big box store. The kids would eat it after school, while cuddling up for family movie night, or anytime they just wanted a quick snack.

Periodically my oldest son would ask me if we could make homemade popcorn. Who the heck to I look like, Martha Stewart? Popcorn from scratch!? 

It only took about 30 seconds of Googling to realize making popcorn is SUPER easy! Not only that, but I also found out how the American tradition of microwave popcorn is ACTUALLY bad for you. I'm not just talking about the steam burn you get for ripping open a hot bag.

Some studies show that ingesting microwaved foods changes perfectly normal molecules into a dangerous free radicals, increasing the risk of cancer. 

Microwave popcorn is also full of trans fats, which help to aid it's long shelf life. The problem with that is trans fats are thick, like an oil sludge. Your body has a really tough time breaking them down, so they can hang around in your cells like a toxic grease.

Do you like to season your popcorn with a delicious side of Perfluorooctanoic acid? No! Well you may not have a choice when it comes to bagged popcorn. Many manufacturers use PFOA in the lining of their bags. The trouble is, not only has it been linked to cancer and infertility, BUT it also can take years to leave your system. That bag you ate 10 years ago could have left PFOA in your body that is still there TODAY!

Lastly, you know that "buttery flavoring" so many of us subconsciously  lick off each finger ( not that I've ever done that)? Well,  the chemical diacetyl, that is used to create artificial butter, has been linked to lung disease in workers at popcorn factories. What's more shocking is that a 53 year old Colorado man nearly died from it after his 2 bag a day habit. "When heated, Diacetyl turns to vapor and enters the lungs as steam fresh from the bag."

Next time you want that movie theater feeling without the hot bag of death, try my no-fail, perfectly delicious homemade popcorn!

The BEST Homemade Popcorn, EVA!


All you Need:

1 Medium sauce pan with lid (the lid is VERY important)
2 tablespoons of Coconut Oil or butter
1/4 cup Organic Popcorn kernels
Salt, Cinnamon, Chili Powder, or Garlic power (optional)

Melt Coconut oil in sauce pan.

Place 2 kernels in the oil. 

Once they POP you know thee oil is ready!

Place the rest of the kernels in the oil and cover it right away! No one wants hot popcorn in their eyes!

Wait about 1 min and watch the magic!

 Add your favorite seasoning.

ENJOY!

Ever made homemade popcorn? Share your recipe below!

Perfectly Popped in Granolaville, 

Taste it Tuesday: Perfect Back-to-School Pumpkin Breakfast

Fall is my all time favorite time of year! I get to celebrate lots of family birthdays (including my own), the weather is a perfect mixture of crisp breezes and warm afternoons, the kids go back to school, and its Pumpkin Picking Season!!

There's nothing better then slipping on a warm sweater, some comfy boots, and scouting out the perfect pumpkins to decorate or make delicious Fall recipes.

With school starting tomorrow in my Granolaville, I wanted to find a healthy breakfast that would lure my sleepy kids out of bed and get them energized for the day. Check out these yummy pumpkin ideas!

 Pumpkin Spice Waffles 

Pumpkin Spice Waffles

• 1 1/2 cup whole wheat, sprouted, or gluten-free flour
• 3 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 table spoon pumpkin pie spice (or 1 tsp each of cinnamon, ginger, and nutmeg)
• 1/8 teaspoon salt
• 2 eggs, 1 banana, or 1/2 applesauce
• 1/4 cup unrefined/raw sugar
• 1 cup pumpkin puree (fresh or canned)
• 1 2/3 cup almond milk
• 1/4 cup coconut oil

Combine dry ingredients, then dry in a separate bowl. Slowly mix the two together (be sure not to overmix). Pour onto waffle iron, cook until golden.

Pumpkin-Apple-Carrot Muffins

Pumpkin-Apple-Carrot Muffins

 

• 1 1/2 cups whole wheat, sprouted, or gluten-free flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon ginger
• 1/8 teaspoon ground cloves
• 2 eggs
• 3/4 cup unrefined/raw sugar
• 1/2 cup canned or fresh pumpkin
• 1/4 cup applesauce
• 1/2 teaspoon salt
• 1 cup shredded carrots

Preheat oven to 350 degrees. In a large bowl combine flour, baking powder and soda, and spices. 

In a separate bowl add eggs, pumpkin, sugar, applesauce, and salt. Mix well. Pour into greased muffin tins and cook for 20-25 minutes, or until an inserted toothpick comes out clean. Drizzle with raw honey (optional).

Pumpkin Honey Pancakes

 

Pumpkin Honey Pancakes

• 1/2 cup canned pumpkin
• 1/2 cup low-fat vanilla yogurt
• 1/4 teaspoon baking soda
• 1 large egg yolk
• 1/4 cup cake flour
• 4 large egg whites
• 1/4 teaspoon salt
• Cooking spray
• Maple syrup or honey 

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg whites with salt; fold into pumpkin mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side). Drizzle with syrup or honey.

 

Let me know if your kids enjoy these! What's your favorite pumpkin recipe?

Welcoming Fall in Granolaville, 

 

 

 

 

 

Taste it Tuesday: 5 Funky-Fresh Summertime Smoothies

I know that Summer is winding down, and I'm sure as hell ready for these kids to go back to school (even though I love them dearly), but I figured why not share one more way to take advantage of the fresh fruits and veggies while the weather is still warm.

If you've visited Granolaville before you know that I LOVE me some fresh juice (apple, carrot, ginger is my go-to staple). But, if you are looking for something to really fill you up that tastes equally delicious smoothies are a refreshing, healthy, and colorful alternative.

Here are my Top 5 picks for Funky Summertime Smoothies:

Watermelon Frosty

Nothing says summer like a cool piece of watermelon. Add some vodka to this smoothies and you'll have the Best. Party. Ever!

2 1/4 cups frozen watermelon cubes
1/2+ cup water (depending on how thick you want it)
2 Tbsp real maple syrup
1 large lemon, squeezed (lime juice also works very well! use 2 limes)
1 fresh banana
Blend and Enjoy! 

Berry-vocado

Now ya'll know I've shared how bangin' (yes I'm bring that term back) avocados are---especially on a grilled cheese sandwich. Who knew it would taste just as yummy in a smoothie?

1 1/4 cups orange juice
1/2 avocado
3/4 cup frozen blueberries
1/2 cup frozen raspberries (or strawberries)
1 kiwi, peeled
1/2 – 1 banana, frozen
1/2 cup ice
Blend

Almond Butter

If you are dairy-free then this is the perfect recipe for you! Unsweetened Vanilla Almond milk is a MUST in our house.

2 cups almond milk, vanilla flavor
2 large frozen bananas, ripe
2 Tbsp almond butter
1/2 cup ice
1/4 tsp cinnamon

Chocolate Almond Pick Me Up

If you need a fix of chocolaty goodness, but don't want to dive into a candy bar calorie fest, try this smoothie out. All the taste, none of the guilt.

2 cups plain almond milk
2 bananas, chopped/frozen
1 1/2 Tbsp sweetened cocoa mix – dairy free and high quality dark chocolate
2 heaping Tbsp almond butter
3/4  cup ice

Frosted Strawberry Lemonade

Nothing beats the summer heat like a cold glass of lemonade. Try kicking yours up a notch with this simple recipe.

2 cups lemonade (I like Newman's All Natural)
1 1/2 cups frozen strawberries
1 large frozen banana
2 Tbsp raw cashews
1 cup coconut water (or regular) ice cubes
squeeze of fresh lemon juice

]What's your favorite smoothie recipe?

Still Holding onto Summer in Granolaville,