Raw Chocolate Cherry Pistachio Truffles

Many foods naturally contain melatonin, one of our important sleep hormones. Research has shown that eating melatonin-rich foods can assist sleep and provide antioxidant support for our bodies. These Raw Chocolate Cherry Pistachio Truffles will not make you sleepy, but they will satisfy your sweet tooth. They are made with antioxidant and melatonin-rich tart cherries. 

Other Melatonin rich foods include:

• Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)

• Grains (rice, barley, rolled oats)

• Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)

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Raw Chocolate Cherry Pistachio Truffles

Raw Chocolate Cherry Truffles

Makes 24 small truffles 
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

• 1 cup pitted Medjoor dates (about 10-11)

• 2/3 cup Tart dried cherries

• ¼ cup raw almonds; toasted

• ¼ cup raw pistachios, toasted

• 1 teaspoon vanilla

• 1 generous pinch salt

• 2 Tablespoons cocoa powder

• Cocoa powder or finely chopped almonds or pistachios for garnish (optional)

Directions:

1. Preheat the oven to 325 degrees. Place the nuts on a baking sheet in a single layer using caution to keep them separate. Toast the nuts for 6-8 minutes or until they are lightly browned and starting to become fragrant. Note: The two nuts may be ready at different times depending on their size. 

2. Place dates, nuts, cherries, cocoa powder, vanilla and salt in a food processor. Run the machine continuously until the mixture forms a ball (approximately 1-2 minutes.)

3. With damp hands roll the mixture into 1-inch diameter balls.

4. If desired roll each truffle in cocoa powder or chopped nuts.

5. Store in the refrigerator in an air tight container and enjoy.

LOSING SLEEP? FOUR CAUSES AND SOLUTIONS FOR INSOMNIA
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Got Almond Milk?

If you have taken a trip to the dairy aisle lately you are probably aware of the vast array of dairy-alternative milks on the market these days. For a variety of reasons, minimizing dairy can benefit your health. Luckily, there are a number of delicious non-dairy drink options on the market that allow you to serve your health without sacrificing flavor. However, you don't have to settle for the options in the store. Nut milks are incredibly simple for anyone to make, especially almond milk. Once you’ve tasted the difference by making it yourself, it is easy to find those five minutes required to make the milk regularly. This recipe is creamy and mild in flavor and is a great substitute for cow’s milk in coffee, cereal, or baking.  It's a staple in my family's refrigerator.

Almond milk

Yield: appx. 1 qt

Time: 5-10 minutes active

1 cup raw almonds

3 ½ cups water plus more for soaking

pinch of sea salt

1. Place almonds in a bowl and fill with water to cover. Soak the almonds for 4-6 hours.

2. Rinse the almonds well and place in a high speed blender with 3 ½ cups of fresh, preferably filtered water. Add a pinch of sea salt.

3. Blend the mixture for 30-60 seconds until the mixture is puréed.

4. Filter the almond mixture through a fine mesh sieve, cheese cloth or nut bag.

5. Store in an air-tight, glass container in the refrigerator.

Notes:

• Consume within 3-4 days

• If you are short on time, pour boiling water over your almonds and let them sit for 30 minutes before blending. The almonds are very forgiving. I will often let them soak for up to 24 hours.

• Optional: To make vanilla sweetened almond milk, add 2 pitted dates and a ¼ of vanilla extract to the blender during mixture.

• I find that using a nut bag to be the easiest way to filter the almond puree.

• Save the pulp! The added bonus of making your own almond milk is that you can enjoy the entire nut. The pulp still contains fiber and nutrients and can be added to smoothies, cookies, oatmeal, breads and countless other options.

Additional articles about dairy:

Milk and Health: Research from the New England Journal of Medicine

Think you know dairy?

How to Replace Butter When Baking

Homemade Coconut Yogurt

What’s on the table this week? Kale

Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases.  This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy. 

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Nuts for Kale Salad

Kale Salad

Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste

Directions:

Combine all ingredients in a large bowl and toss well to mix and soften the kale.

Note:

While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.