Pumpkin Pecan Apple Muffins

October would not be October without pumpkins. The combination of pecans and pumpkins goes so well together , once you have tried these muffins you will see why! I miss making these muffins at The Little Bird. My muffins became such a hit I started to obsess over new recipes daily.. It was one of the highlights of The Little Bird for me because before this time I had never really considered making muffins. Once I got started I couldn't stop and the pay off on how well they were received was priceless.
One of my tricks to getting those lovely muffin tops was to heat the oven to 450' , then bake the muffins at this very high temperature for around 3 to 4 minutes. The hot air plumps up the tops! Immediately bring down the temperature to 350' and then allow to bake the rest of the time at the low temperature.
Try and enjoy while they are still warm from the oven!
The smell coming from the kitchen will be enough incentive to make these almost every single day!

Start by poaching one apple until a knife can easily go through it. Then set aside to cool down


Mix wet ingredients together:
3/4 cup of extra virgin coconut oil
3/4 cup of pumpkin puree
1 egg
1 teaspoon of vanilla extract
1/4 cup of apple butter

Mix dry ingredients together:
1 cup of brown sugar
1 teaspoon of baking powder
2 cups of all purpose flour
1/2 teaspoon of salt
3/4 teaspoon of cinnamon
1/2 teaspoon of clove
poached apple cut into cubes

Topping ( set aside till 5 minutes before the muffins are done!)
1/4 cup of pumpkin seeds
1/4 cup of pecans
1 teaspoon on cinnamon
1 teaspoon of nutmeg
1 tablespoon of maple syrup

Combine wet and dry ingredients together and blend with hands without over mixing.
Bake in the oven at 450 for 3 to 4 minutes and then at 350 for about another 20 to 25 minutes minutes or until the center is dry. You can check the center with a toothpick.
Just before the muffins are ready roughly 5 minutes before , add a spoonful of topping to each one and put back in the oven for the remaining time.

Enjoy these treats, The customers of The Little Bird sure did and I couldn't make them fast enough!
Hope the put a smile on your face as they did mine!

Breathing for You and Baby

My recent holistic health practice has led me to work with a very special friend and client who is also a new mom. The complete life change of being a new parent combined with sleep deprivation has led her to seek a little guidance in finding her center again and reconnecting with body, mind, and soul.
For many new moms the demand of breast feeding, especially in the wee hours of the morning ,can be one of the hardest undertakings . Believe it or not every woman already has all the tools she needs to find some solace and peace in the darkness of the sleeping hours when she is awake and feeding. Sometimes the hardest  times can be made easier by doing the simplest things.
It is called breathing. The most basic component of any meditation practice is connecting to the breath. It does not need to be made any more complicated than just that. Slow deep breaths attached with awareness of the breath and you already have a simple meditation practice.
So try this the next time your little one wakes you late at night to feed and exhaustion and possible boredom have set in. Close your eyes, allow your thoughts to focus on the breath, take a deep slow inhale followed by a long slow exhale. Keep your thoughts quiet and the mind focus on one thing and one thing only, the breath. Keep doing this for at least 5 minutes. If it helps count the breaths, Breathing in for a count of five and out for a count of five. Counting sometimes keeps the mind from wandering to other distractions.
As your body starts to relax , your babies breathing with start to slow down and she/he will relax as well.
Your deep calm state will help you and your baby and sweet dreams await you both.

Please check out handtoheartholistics.org  for more about what I do as a holistic health coach.
Thank you!

Roasted Root Vegetables

I love fall! I love all the sweet root vegetables and mixing and matching them to make different soups and side dishes. Here is a side dish that you can make using really whatever root vegetables you want. On this particular day I used three different kind of winter squashes ( butternut , carnival, and delicata) as well as eggplant. However, I made it last night for a good friend and used sweet potatoes, butternut squash, and turnips. If you choose you can add carrots or beets as well. The list can go on forever but for our purposes today I will stick with the original recipe .
You will need
1 butternut squash (cut into cubes)
1 delicata squash ( cut into cubes)
1 carnival squash (cut into cubes)

In a large sauce pot dump all the squash varieties and bring to a boil for about 5-8 minutes. I like to do this to soften the squash and reduce the cooking time. Otherwise it can take a very long time to roast and it will cook at a different speed then the eggplant.

1 medium size eggplant diced
1 large onion sliced into petal shapes
5 cloves of garlic left whole

Drain the squash and let cool for a bit. Then place all ingredients above including squash into a large mixing bowl. You will then cover evenly with the following marinade.

1 heaping tablespoon of extra virgin coconut oil ( will be solid at room temperature and turns to liquid when heated)
1 1/2 teaspoon of pure maple syrup
1 teaspoon of balsamic vinegar
1 teaspoon of ground cumin
season with salt and pepper to taste

Place on a baking sheet and roast in the oven at 350' for about 45 minutes turning occasionally. The time may vary depending on the type of oven you use. I have a very old oven and I find it sometimes takes a bit longer , so keep checking on it every so often. You want the vegetables to turn golden brown and caramelized , even a bit burnt. The coconut oil gives these veggies a delicious sweet flavor and adds extra nutritional value.

Carrot Parsnip Fennel Soup

The cool chill in the air the past few nights has left my body needing some warm hearty foods. There is nothing better than a root vegetable soup to warm the body and sooth the soul. I made this soup last night and I took a little twist on a classic carrot ginger soup. Here is my version!  And I can truly say my belly is full and my body is warm!

In a big soup pot add :
1 whole onion chopped
1 whole head of garlic chopped fine
1 tablespoon of extra virgin coconut oil
saute garlic and onion with coconut oil on medium heat for about 3 minutes
Add :
1 tablespoon of grated raw ginger
1 teaspoon of sea salt
1 teaspoon of cumin (or more to taste)
1/2 teaspoon of tumeric
1 teaspoon of fennel seeds

Saute all together with garlic and onion mixture for another 2 minutes
Then add:
1 tablespoon of fresh rosemary chopped
1 tablespoon of fresh thyme chopped
3 pounds of organic carrots chopped into cubes
2 medium size Parsnips cut into cubes

Saute again for another 4 minutes until vegetables a lightly coated with oil, and seasonings.

Then add 3 cups of vegetable broth
                3 cups of water
                1/2 cup of orange juice
Bring to a boil , then simmer for about 1 and 1/2 hours.
Stirring occasionally
Once cooked, allow to cool for about 30 minutes.
Then transfer half the contents into a food processor or blender and puree well.
Leave the other half in the pot with thick chunky pieces of vegetables. Then pour the blended contents back in with the remaining half .
To serve reheat and then garnish with
fresh curly parsley
chopped scallions
raw pumpkin seeds
fresh ground pepper
All of the garnish is optional but trust me so worth adding!!!!

Health Benefits of Extra Virgin Coconut Oil:
- Helps to maintain cholesterol levels
- may help lose weight
- helps to maintain proper digestion and metabolism
-increased immunity
-helps absorption of vitamins, minerals, and amino acids

Bye Bye Summer, Hello Fall

I have not forgotten about all of you. The little bird has been very busy with my new business venture and coming up with some new warm recipes for everyone. For those of you who do not know, I started a holistic health counseling business called Hand to Heart Holistics, and you can check out the website at handtoheartholistics.org.  If anyone is interested in turning over a new leaf (how appropriate for the season!) and getting healthy in body, mind, and spirit please contact me for a free initial health consultation.
Especially for those brides to be out there! I have a 6 month program designed just for you to help get you ready for the Biggest Day of your life!
With all of that said, stay tuned for some delicious fall soups and recipes I have been working on! Think apples, pumpkins, carrots, ginger, cumin, and wild rice....Oh My!!! The endless bountiful array of fall veggies!
Happy new Beginnings. :)

Creamy Basil Kale salad

Kale is so rich in nutrients , it is hard to believe some people still are not eating it every day! Loaded with calcium, magnesium, iron, vitamins A, C, E, and K. Kale is great for circulation, considered a blood purifier, and improves the functioning of the liver and gallbladder.
For some, all of that is not enough. It needs to taste great as well. I made this kale salad with Raw kale in order to really get the most of all the vitamins and nutrients...This creamy dressing is hard not to love!

A bunch of fresh raw Kale chopped (removing the hard stems)
4 whole artichoke hearts cut into quarter pieces
1/4 raw walnut pieces
1/2 of avocado cut into quarters
1/4 fresh or canned white beans

Mix together in a large salad bowl. Then set aside

Dressing :
Combine in a blender
2 tablespoons of tahini
1/4 cup of water
1 clove of garlic
2 tablespoons of extra virgin olive oil
sea salt to taste
1 teaspoon of honey
handful of fresh basil leaves
Pour over salad and combine very well

The Little Bird Cucumber Avocado

Sometimes all it takes is a few simple high quality ingredients in order to make the perfect sandwich. This sandwich became a customer favorite at The Little Bird instantly. Once you make it and try it, you will see why. My one recommendation is to buy a really high quality extra virgin olive oil. I use a greek koroneiki unfiltered extra virgin olive oil . I swear by this stuff and probably just gave away one of my biggest secrets yet! I wish I could have trademarked this sandwich because it was very unique to The Little Bird and one of the things I think we will always be remembered by!

Half of a ripe avocado (mashed)
2 pieces of sourdough or rye bread
1/2 of kirby cucumber cut into thin slices
a medley of fresh herbs chopped (these may vary , but here I used rosemary, marjoram, thyme, and dill.
1/4 of fresh squeezed lemon juice
course seal salt
black pepper
paprika

Lightly toast the bread. Mash the avocado and spread evenly on both sides. On one half of the bread place the cut cucumbers . On the other half  spread the fresh herbs. On the side with the cucumbers squeeze the fresh lemon juice and then on the other remaining side drizzle with extra virgin olive oil.To finish off sprinkle course sea salt, cracked pepper and paprika.
Shown here as an open faced sandwich but in order to get all the flavors together I recommend serving as a stacked sandwich.

ENJOY!!!

Purple Passion Salad

There is nothing better than a zesty red cabbage vegan slaw on a hot summer's day! The colors are so bright and beautiful that this salad becomes more of an art piece rather than a side dish.
No cooking involved which makes it easy to make and easy to clean up. Also who wants to really turn on the stove in this weather?

1 small head of red cabbage chopped
1/2 cup of chopped curly parsley
1/4 cup of raw pumpkin seeds
1/4 cup of pitted green and purple olives (i prefer the greek kind)
1 medium size cucumber chopped into quarter pieces
handful of black raisins (optional)

Mix all the ingredients together
In a separate mixing bowl combine the dressing

1 tablespoon of apple cider vinegar
1 teaspoon of pure maple syrup
2 tablespoons  of extra virgin olive oil
1 teaspoon of course sea salt
sprinkle with cracked pepper

Simple Saute Greens and Mushrooms

A simple saute of greens as a  side dish is a standard in my house. It is easy and healthy and can be done in less than 15 minutes.
Saute preferably in a wok over med heat 2 teaspoons of sesame oil, 1 tablespoon of tamari,  and the following ingredients
2 cloves of crushed garlic
2 teaspoons of grated fresh ginger (optional)
1 shallot chopped fine

When it starts to get slightly golden and the garlic begins to soften add:
A medley of mixed mushrooms
Allow to cook for about 3 to 5 minutes before adding
A pound and half of kale (leaves should be bright green)

Allow to cook for at least another 8 minutes or until tender ...
Once finished,  I like to sprinkle with black sesame seeds. Optional as well.

Savor, Enjoy, and Be Healthy

Summer Veggie Lentil Salad and Stir Fry

So lucky that summer is finally here and I get to take advantage of all the local summer veggies. One of my favorite combos is eggplant, summer squash , and zucchini. At the little bird I used to make them grilled on a sandwich. It was one of the customer favorites. Here I chopped them all up and made into a delicious lentil salad. This recipe is really simple and takes no time at all.

1 cup of lentils rinsed and cooked ( set aside and cool down)
1 medium sized eggplant cut into cubes
2 medium sized summer squash
1 medium sized zucchini
1/2 of red onion diced
3 cloves of garlic minced

Mix all ingredients except for the lentils into a mixing bowl with good quality extra virgin olive oil , 2 tablespoons of balsamic vinegar, generous sprinkle of paprika, generous sprinkle of cumin, salt and pepper to taste.

Bake in the oven at 350 for about 35 min or until they look slightly golden brown.
Cool down.

Mix all vegetables with lentils.
Drizzle sparingly with grade b maple syrup.
Add chopped scallions (optional)

And there you have it! Can be served over mesclun greens or used as a side dish. I chose to accompany it with a mix of stir fry veggies that are in season. For a quick and easy stir fry:

Finely Chop 2 cloves of garlic
Simmer on medium heat with sesame oil, and tamari soy sauce.
Add shiitake mushrooms, yellow and orange bell peppers, broccoli, kale, and truly whatever other veggie you desire.
Simmer on medium to low heat for about 10 minutes or until veggies become tender.
Serve over wild or brown rice.

Arugula Super Green Salad

So this one is so delicious it didn't last long enough for a picture!!!! I will make it again and show you how pretty it can be. This super green salad is so filled with vitamins and nutrition and packed with so much flavor.
A perfect summer salad.

Generous bowl of arugula
Large handful of curly parsley chopped fine
Half of an avocado cut into quarters
1 stalk of celery chopped
tablespoon  of pine nuts
tablespoon of pumpkin seeds
hearts of palm cut into pieces
teaspoon of capers   (are you seeing the green theme?)

 drizzle with extra virgin olive oil
sprinkle with course sea salt
squeeze fresh lemon juice
1/4 teaspoon of apple cider vinegar

Enjoy each and every bite of yumminess!

Mango MInt Lime Smoothie

I am having an obsession right now with mango's. Maybe it is how beautiful they look at the market when they are ripe. The different shades of orange, yellow, green and red are so enticing. The Mango Mint Lime

 smoothie I used to make at The Little Bird and it was one of the most popular "smoothie of the day".

On very hot days , like the ones we are experiencing on the east coast. this smoothie will refresh, quench your thirst, and give you a little natural sugar boost.

1/2 of a ripe mango

1/4 of a banana (just to give some texture)

handful of FRESH mint leaves

1/2 of fresh squeezed lime juice

1/2 cup of organic apple juice

1/2 cup of ice

BLEND, DRINK, SMILE

Green Smoothie

For some people, green food is just too much to handle. For me,  green symbolizes "health". This yummy smoothie has all the sweetness your taste buds crave plus all the good vitamins and minerals your body needs. I start most of my days with one of these! If you aren't sure what some of the ingredients are , I have given you a little helpful glossary.

1/4 cup hemp milk
1/4 cup organic apple juice
1/2 banana
1/2 fresh mango
1 teaspoon raw maca powder
1 teaspoon spirulina powder
1/4 teaspoon cinnamon
4 ice cubes
Blend all together in a blender. Then Drink, Smile, Enjoy

Maca root powder is The Inca Superfood.  It is a root vegetable found in Peru that increases energy, regulates hormones , increases stamina . It is full of amino acids, vitamins and minerals.

Spirulina is a blue green algae that is rich in protein, vitamins, minerals and carotenoids. Helps to improve the immune system and contains complex B vitamins, zinc, and essential fatty acids.

Hemp Milk is made from the hemp seed. These seeds are rich in Omega fatty acids, contain calcium , zinc, folic acid, and vitamins A. E, B12.. Plus iron, magnesium, potassium and phosphorous

little bird fruit salad

No morning would be complete without a healthy dose of fruit. Here is my morning fruit salad for today. The fruits change depending on my mood, but the rest stays the same.
                                            Papaya
                                            Grapefruit
                                            Strawberries
                                            Pineapple
                                            Banana
                                            Shredded coconut
                                            Raw almonds/or Raw walnuts
                                            Fresh lime juice
                                            Fresh Mint
                                            Sprinkle cinnamon
                                            Drizzle of honey
PREPARE, EAT, ENJOY!!!!!

the healthy bird lives on rainbow quinoa salad

health has always been very important to me. eating healthy is just one aspect of leading a healthy lifestyle. here is an easy delicious recipe that can help you on that path.
i started making this delicious quinoa salad at the little bird because visually it is so colorful and beautiful but also because it tastes yummy and is super healthy

1 cup of cooked quinoa
mix of baby red/yellow/orange peppers diced into small pieces
1/4 cup of scallion (chopped)
handful of parsley (chopped)
squeeze 1/2 of   fresh lemon juice
shave one whole lemon zest (the skin of the lemon)
drizzle extra virgin olive oil
1/2 teaspoon of sea salt

mix all together and chill
then in a large single serving bowl


bed of mixed greens
scoop of quinoa in the middle
2 pieces of avocado
sprinkle sunflower seeds
cracked pepper
another drizzle of extra virgin olive oil

Pictures soon to follow as soon as I can figure out how :)
any bloggers out there whom can  offer advice will be greatly appreciated
Eat and Enjoy!!

little bird morning's

little bird morning's started way earlier then i wake up now, and usually consisted of either natalie or i behind the counter sipping on some delicious counter culture coffee and listening to one of the many playlists i created just for the shop.my beverage of choice was a jojo special which was two shots of espresso, a touch of honey, and half soy/half almond milk. early morning song was usually fleet foxes,
" blue ridge mountain," or neil young "harverst moon" (my favorite morning song!).
creating the enviornment of the shop was always just as important to me as the food and beverage we served. i believe as humans we get the most out of our experiences by using all of our senses.
customers use to comment how before they knew who we were , they would think we were a florist. the front of the little bird was filled with the most beautiful flowers and plants i could find, especially in the early months before the heat wave killed most of our plants and then the cruel winter took over and made it impossible.
so here are early morning tips of the day! they make me smile and hope it will for you to

1. set an intention  = it isn't always easy getting out of bed but when you have a clear purpose for doing so it makes it that much easier

2. play music= listen to a song you love, it will get you out of your head and in the mood!

3. hot beverage= whether it is coffee or tea, i find a hot beverage to be very soothing, and to be honest sometimes that is all i need to get me out of bed; knowing there is a delicious coffee waiting for me

4. flowers/plants= if you don't have one, go get one today....you will be amazed how fast your spirits lift!

new adventure

for those of you who knew the little bird, it was my home and creation space. sadly the little bird closed in jan but for those of you who still want to follow and be a part of the next adventure please subscribe to my blog. it will be filled with all the recipes , smoothies, and all the baked goodies i created at the little bird and with jojo's vegan goodies. i will also share nutrition advice, inspirations, and whatever else makes the little bird fly. thank you so much for the continued support on the next leg of this journey