I don’t really focus on exact nutrient, calorie, vitamin, fat, sugar, protein information with my meals. I basically try to eat a well-rounded diet filled with whole-foods, tons of veggies, an ample amount of fat, a moderate amount of protein, and a serving or two of fruit each day. Sometimes it’s heavier in one area more than the other [like when summer fruit is in full swing!], but I have a good feeling it all equals out.

However, lately I’ve been making a point to get more Omega-3 essential fatty acids in my diet for a better balance between Omega 3’s + 6’s. It’s common that we consume a much higher amount of Omega 6’s but the balance between the two are really important. There are a slew of health benefits and reasons for upping your Omega-3 intake. Here are a few links you can check out on the subject:

*Always consult your doctor before making dietary changes.

By upping my intake I simply mean, grabbing walnuts instead of almonds for a snack and incorporating more flax and chia seeds into my breakfasts and smoothies. Nothing crazy. No calculations. Just being a little more observant about taking in more Omega-3’s.

[If fish is your thing, salmon + sardines are also packed with Omega-3’s.]

cranberry swirl walnut butter // edible perspective

My go-to nut butters are always almond or peanut. I made walnut butter once and wasn’t too impressed, even though walnuts are one of my favorite nuts!

For this nut butter I used 1 2/3 cups walnuts, 1/3 cup almonds, and 2 tablespoons of ground flax, which created the most drippy, buttery nut butter imaginable. Lightly roasting the walnuts helps rid them of their slightly bitter flavor.

cranberry swirl walnut butter // edible perspective

Ummm, so what is this below?

This would be the cranberry “swirl!” A fruit + nut, nut butter! Remember the peanut butter and jelly that used to come in 1 jar? Yeah, you remember! Goober! Well, think of this as the upgraded version of that.

cranberry swirl walnut butter // edible perspective

The walnut butter is so silky, smooth that it seeps through the cracks of the ground cranberries creating a mixture of the two.

cranberry swirl walnut butter // edible perspective

Spread on toast for the ultimate breakfast treat and your new favorite “PB+J!”

cranberry swirl walnut butter // edible perspective

Print this!

Walnut Almond Flax Butter

gluten-free, vegan // yields ~1 cup

1 2/3 cups raw walnuts
1/3 cup raw almonds
2 tablespoons ground flax meal
1/2 teaspoon cinnamon
1/4 – 1/2 teaspoon salt

Preheat you oven to 300* F and place the walnuts and almonds in a single layer on a baking sheet.
Roast for 10 minutes, stirring once, half-way through.
Remove and let cool for about 15-20 minutes.
Place in your food processor with cinnamon and salt and process until smooth and drippy. About 4-7 minutes. [This nut butter butterizes quickly!]
Add in the flax and process again until smooth and drippy.
Let cool then store in a sealed jar in the fridge for about 1 month.

*For a little sweetness stir in 1-2 tablespoons of honey or maple syrup after processing. When combined with the cranberry recipe below, extra sweetness wasn’t necessary.

*If you are concerned about the roasting nuts, feel free to skip that step.

Cranberry Swirl Walnut Butter

gluten-free, vegan // yields 1, 8oz jar

3/4 cup dried cranberries
2 medjool dates, pitted
~1/2 cup walnut almond flax butter

Add cranberries and pitted dates to a large food processor.
Process for about 45 seconds - 1 minute until the dried fruit is soft and sticking together. [refer to photo 3]
Lightly pack a 8oz jar with the cranberry mixture, bout 2/3 full.
Pour the nut butter in the jar overtop and lightly shake so it starts to seep through the cranberry. Add more nut butter until the jar is full. Seal and store in the fridge.

Every time you dip in the jar with a knife or spoon try to pull up some of the cranberry mixture to further incorporate the two.

cranberry swirl walnut butter // edible perspective

Whether you make the cranberry swirl or eat this nut butter all on its own, you definitely need to give it a try!

Omega 3’s are pretty delicious!

cranberry swirl walnut butter // edible perspective

Is it time for breakfast yet??

Ashley

Grilled Fennel + Veggie Millet Salad with Kale Pesto

gluten-free, vegan option // serves ~4

Kale Pesto

1 large bunch lacinato/dinosaur kale, washed + stemmed

1/4 – 1/3 cup extra virgin olive oil

1/3 cup grated parmesan cheese

1/3 cup toasted chopped walnuts

1 medium clove garlic

1 tablespoon lemon juice

salt + pepper

1/4 cup basil or other herb, optional

Bring water to boil in a large pot.

Prepare a large bowl with ice water.

Once boiling place kale into the pot and stir for 2 minutes until wilted and bright green.

Drain water + place kale immediately into the ice bath.

Drain once chilled and pat dry with a kitchen towel, soaking up as much moisture as possible.

Place the garlic in the food processor and turn on until chopped.

Scrape the sides and place the kale, cheese, walnuts, and lemon juice in the food processor.

Pulse until well combined. Scrape the sides as needed.

Turn on or pulse while streaming in the olive oil. Add more olive oil until desired consistency is reached. Blend further for a smoother texture.

Taste and add salt + pepper to your preference. I used about 1/4-1/2 teaspoon of each.

Grilled Fennel Veggie Salad

1 cup uncooked millet, rinsed + drained

2 cups water

1/2 head lacinato/dinosaur kale, washed + stemmed

1 medium fennel bulb, sliced 1/8-inch thick

1 1/2 red bell peppers, sliced

1/2 head cauliflower, stemmed + sliced 1/4-inch thick

1/2 tablespoon ghee or olive oil, plus more for grilling

salt + pepper

*roasted chickpeas would be a great addition

Melt oil in a medium sized pot over medium heat.

Once hot add the millet and stir for about 3-5 minutes until lightly toasted.

Add the water, bring to a boil, stir then reduce heat to simmer and cover for 20 minutes. Keep covered and place on a cool burner for 5-10min. Fluff with a fork.

Preheat your oven to 350*.

While the millet is cooking lightly coat the kale with oil, salt, and pepper and place in a single layer on a large pan. Roast for about 15-20 minutes until just starting to brown and crisp. Toss once while cooking.

Lightly coat the rest of the veggies with oil, salt, and pepper and heat a grill pan over medium/med-high.

Grill the cauliflower and fennel for about 4-5min per side until just tender and golden brown. Coarsely chop then place on a baking sheet and keep warm in the oven.

Grill the pepper for 2-3min per side flipping once.

Toss the millet and veggies together or top veggies over millet.

Serve hot with a side of pesto.

notes/subs: If you don’t have a grill pan or panini pan you can sauté the vegetables instead.