mountain rose long

Mountain Rose Herbs. A Herbs, Health & Harmony Com

Tuesday, February 28, 2012

vegan superfood organic raw sugar free chocolate truffles

raw cacao truffles

 These are handcrafted, 100% organic, fairtrade raw truffles. They are made of the highest quality cacaco and maca which are both considered superfoods. The cacao is extremely high in antioxidants, and maca has been known to nourish the endocrine system, increasing stamina and libido, among many other benefits. 

 if you prefer to order them already made you can purchase them ready made here:

The ingredients are organic fair trade raw cacao, organic maca, organic coconut milk, almonds, pure bourbon vanilla extract, and liquid alcohol free stevia. These are made to order so they can be made to your specifications. This price is for two large truffles in a beautiful handmade paper mache box, but larger orders can be placed as well. The truffles are raw, so they should be refrigerated until the day that they will be consumed for the best flavor. They are best served at room temperature.

These truffles were developed because January 1, 2012 I went on a mostly vegan sugar free diet. My mother sells very good quality chocolate, and was shipping me a large box every month for the past year. I had to give up the chocolate because of the sugar. The thought of Valentine's Day without chocolate was unbearable to me, so I started experimenting with raw cacao and stevia. After many attempts I became the designated chocolatier for a weekly chocolate party. I realized at this point that if people prefer my sugar free chocolate to other chocolate, I should branch out, Here you go world! I hope that you enjoy this as much as I do! It not only tastes great, but it makes me feel great. I hope that it does the same for you.



1 cup organic raw cacao powder (from mountain rose herbs)
2 cups organic raw maca powder (from mountain rose herbs)
2 cups almond butter
2 tbsp vanilla extract
2 full droppers liquid stevia
1/2 can organic coconut milk

In a bowl mix stevia and maca.
Add almond butter, vanilla and stevia and mix well. 
Add the coconut milk until the mixture gets wet enough to form balls. Best if mixed with your hands.

maca powder

dusting the truffles in raw cacao powder

a pyramid of truffles for a birthday cake!!

Framed Epicurean Art Redefined

Sunday, February 26, 2012

Lemon kale tofu or chicken

Delicious and nutritious. This lemon kale chicken is nutritious as well as zesty and flavorful

2 lemons
2 pounds tofu or 2 chicken breasts
1 bunch kale washed and chopped
handful of shredded carrots
Salt and pepper to taste
Morrocan seasoning

Preheat oven 450 degrees
In a cast iron skillet layer 1 sliced lemon and arrange the chickenor liced tofu on top.
Squeeze the other lemon and season with spices.
Bake for 45 minutes.
Take out skillet and add the kale and carrots. Sautée together and slice the chicken in the pan.
Serve with rice or on its own.

Friday, February 24, 2012

beautiful wedding cakes

who says that a healthy cake can't be beautiful?

decorate it with flowers!

I do not know the ingredients of these cakes but they are truly beautiful, mostly because of the addition of a few flowers...
Now that the cake decorating is down, I hope to have a great vegan cake recipe and frosting for you soon!!

kale chips

Thank you Angela Nicole for this delicious recipe!!

1 bunch kale
spray organic oil
sea salt 
sesame seeds

break up kale into pieces
spread on a baking sheet
spray with organic olive oil
sea salt, cayenne pepper and sesame seeds
bake at 350 degrees for 10 minutes, flip and cook another 10 minutes at 250 degrees

Wednesday, February 22, 2012

eggplant meatballs!!


2 medium chinese eggplants
olive oil
2 cloves garlic minced
1 tablespoon ginger minced
1 teaspoon salt
2 eggs beaten (can be omitted and replaced with oil)
1 cup ground flax seeds

preheat the oven to 400 degrees
slice the eggplant and sprinkle it with salt
in the meantime chop garlic and ginger
beat the eggs then add the garlic and ginger and salt 
rinse the eggplant slices and pat dry
heat the oil, add 1/4 cup water, and sautee the eggplant until it is tender.
remove from heat and cut into 1/4 inch cubes
add this to the bowl along with the flax seeds.
mix well.
form golf size balls of the mixture and place them on a well oiled pan.
bake for 40 minutes, turning the balls at 20 minutes... until they are golden brown.
Serve and enjoy!!

Tuesday, February 21, 2012

vegan antioxidant superfood almond coconut chocolate bonbons

bonbon dusted in cayenne

this is not only the healthiest bonbon recipe that you will ever find, these bonbons happen to be the tastiest that I have ever tried (and I LOVE me some valentine candy especially the soft centers...) I make mine sugar free but of course you can experiment with agave or whatever  sweetener you like.

sugar free superfood chocolate bonbons

1/2 pound cacao mass (chocolate liquor)
1/8 coconut oil
liquid stevia(I buy an alcohol free stevia)
2 cups almond butter
3/4 cup maca powder (from mountain rose herbs)
1/8 cup coconut milk
vanilla extract
cayenne pepper (optional)
cinnamon (optional)

filling: in a food processer combine almond butter, 2 droppers liquid stevia,  maca powder, and vanilla extract. Slowly add coconut milk until the filling is firm but workable. If the mixture is too dry add more coconut milk, if it is too wet add more maca. The mixture should be pliable but firm. Taste it to make sure that it is delicious. If it needs more sweetener add more stevia. Put the mixture in the freezer for an hour. If made ahead you can store it in the refrigerator so that the mixture is not too hard to work with.
chocolate coating: in a double boiler, melt cholocate adding coconut oil until it is a liquid consistency. Add the stevia.
On a tray roll the filling into small balls (about 1" diameter)
drizzle the chocolate over the balls.
Set in the freezer or refrigerator and allow to cool. Shake a little cinnamon or cayenne on top if desired.

Framed Epicurean Art Redefined

Monday, February 20, 2012

Mellow Sugar-free Liquid chocolate

chocolate in a mason jar makes a great gift, is delicious on fruit and marshmallows, and is comforting warmed up the way they serve cocoa in Spain

1/2 pound raw cacao liquor (cacao mass)
1 box almond milk
2 droppers liquid stevia
1/2 dropper peppermint extract (from mountain rose herbs)
5 drops (or more) kava extract (from mountain rose herbs)

melt the cacao mass in a double boiler.
add the almond milk, stevia, peppermint and kava.
mix well.
pour in mason jars or enjoy warm as a delicious and rich chocolate beverage

Sunday, February 19, 2012

cucumber raita

1 cucumber chopped
1 tub greek yogurt (can also be made with soy or coconut yogurt as long as it is unsweetened)
3 cloves minced garlic
salt to taste

mix all the ingredients together and allow to marinate for at least 1 hour. 

quinoa stuffed cabbage

serves 4

1 medium sized organic cabbage
1 cup organic quinoa
1 onion, chopped
1 small red pepper, chopped
2 garlic cloves, crushed
2 tbsp olive oil
1 tsp ground coriander
1/2 tsp ground cumin
1 teaspoon ground cinnamon
1/2 cup green lentils soaked
2 1/2 cups organic vegetable broth
2 tsp tomato paste
salt and black pepper to taste
2 tbsp fresh parsley chopped
2 tbsp flaked almonds
1 cup tahini

preheat oven to 350 degrees
blanche the cabbage in a pan of boiling water for 5 minutes, then drain well, upside down.
prepare the quinoa as directed.
Lightly fry the onion, pepper and garlic in the oil for 5 minutes until soft then stir in the spices and cook for 2 minutes.
Add the lentils and pour in the vegetable broth and tomato paste. Bring to a boil, season and simmer for 25 minutes until the lentils are cooked.
Mix in the quinoa, parsley, almonds, and tahini.
peel the leafs off of the cabbage
spoon the quinoa mixture into a leaf and roll up. Secure with a toothpick.
Continue until all of the quinoa is wrapped.
Place on a baking sheet.
bake for 45 minutes at 350 degrees
cut into 4 wedges and serve with cucumber raita

Friday, February 17, 2012

The best sugar free hot cocoa

4 tablespoons Raw cacao powder (I got mine from mountain rose herbs)
1 box almond milk
3/4 dropper liquid stevia

Slowly heat almond milk while whisking in the cacao powder. Whisk until smooth.
Sweeten with stevia.

Thursday, February 16, 2012


body ecology

Organic Ginger Rice

1 cup organic wild rice blend
2 stalks organic celery
1 organic carrot shredded
4 cloves organic garlic minced
1/4" organic ginger root minced
1 teaspoon organic cinnamon
1 teaspoon salt
Pepper to taste

boil two cups of water, add rice, spices and ginger. Cook as directed. Until rice is cooked through.
Add sliced celery, carrot and garlic
sautée a little longer (about 7 minutes to soften vegetables and blend flavors.

Wednesday, February 15, 2012

lunch at Gabrielle's

Gabrielle and her famous tofu burgers

What's the best kept secret for the best food that you have ever had in Nashville, wait actually... EVER had ANYWHERE?!?

Gabrielle's house!

Today I was invited to a lunch that she throws for her friends every other week, although everyone is welcome.

Gabrielle serves the most delicious vegan food that you have ever had in your life!

today's menu

everything is vegan... and in season...

roasted winter roots

apple carrot turnip slaw

there were many raw options...

green salad

and even dessert!!!

baked pears

so delicious!!!

Thank you Gabrielle! I hope that this blog inspires people to cook and be more like you!!

A beautiful dining room to serve meals

Having a beautiful dining room in which to serve the meals is an important place to start.

This is a beautiful dining room that we designed for one of our clients in Nashville, TN (I'm a partner at cke interior design).

another beautiful dining room with some plants in cloches as the centerpiece

simple yet elegant dining room by cke interior design

These rooms epitomize what I want in my indoor dining room.... 

via notesondesign
love the layered rugs, rustic wood and fur!!

via remodelista

tree trunk dining table/island!!

via globalatelier

via plushpalate
love the color, fireplace in the dining room and comfy sofa to curl up on afterwards!!

I love the fireplace and weathered wood in here... LOTS OF CANDLES!!!

Dining in the kitchen how lovely... and I LOVE the storage cabinet!!

Organic Roasted Red Peppers

5 organic red peppers
1 bulb organic garlic
Extra Virgin Olive Oil
Sea Salt

Preheat the oven to 350 degrees
Remove the stem and deseed peppers.
Cut each pepper in half long ways.
Then cut each half in thirds longways.
Place in an oiled pan along with the peeled garlic cloves (whole).
Drizzle more olive oil on top.
Bake for 2 hours stirring occasionally.
Also can be baked at 425 for 1.5 hours stirring more frequently.
Delicious and a beautiful side.

Sunday, February 12, 2012

Valentine Sugar-free Vegan Chocolate

today I made the best vegan chocolate of all time...
almond butter dipped in chocolate then rolled in crushed nuts
I bought a bar of cacao paste (1 pound) and melted it..
I added 2.5 droppers of liquid stevia.
I took 2 teaspoons and rolled balls of almond butter and dropped them in the chocolate

ground almonds

I then removed the balls and rolled them in the nuts

result: delicious vegan almond chocolates

Friday, February 10, 2012

All natural Sugar free lemonade

Love a little tangy lemonade but don't want all the sugar?
Lemon water is delicious, but when you want a sweet tasty beverage, you may want an extra touch.
Add half a dropper of liquid stevia along with three tablespoons of organic  lemon juice to a glass. Fill the rest with water or ginger tea.
Refreshing and delicious!
vegan goddess dressing for salads or steamed vegetables


1 cut tahini
2 cloves chopped garlic
1/4 cup lemon juice
1/4 cup olive oil
salt pepper and herbs to taste


blend all of the ingredients in a jar. I use this as a dressing for EVERYTHING!!

Thursday, February 9, 2012

Social disturbances with the diet.

One of the hardest obstacles that I have faced while on my diet are social influences. I go to so many events with wine and beer, that test my willingness to abstain from alcohol. Also, I have a very hard time going to restaurants because they rarely have anything that I can eat. It's hard.
I have had to approach this 100%. If I don't do it all the way, then I feel like I can't do it! Sweets and unhealthy treats are ABUNDANT in this world and it can be so hard to stay on track.
I have had to approach this diet completely.
But I did slip quite a bit this week. It started out with a jar of spaghetti sauce. I didn't read the ingredients until after I had chowed down. I know that this doesn't sound like a big deal to many people, but the sauce had sugar in it. The little bit of sugar in the sauce jump started my cravings. In combination with this, I had a guest in town who of course wanted to go out. Before I knew it I had eaten cheese, sweet potato fries, fried chicken, wheat, pie and coffee! I had completely fallen off the wagon.
But I have pulled myself together and am ready for a fresh start. I am 5 weeks into the diet and I will go back to the beginning.
My goal is to heal my body and a healthy body is so worth giving up pie.

Sunday, February 5, 2012

Game day quinoa

In order to stay on my healing diet, it has been important for me to stay organized. For the Super Bowl my fiancé and I are off to a friends house. In order to not be tempted by nachos and whatever other yummy things they may have, I decided to bring some equally yummy but vegan and healthy treats.
For this Super Bowl Sunday I made a quinoa salad and guacamole with brown rice crackers.

2 cups dried quinoa
1/2" ginger root
1/4 cup almonds
1/8 cup apple cider vinegar
1/8 cup olive oil
2 cloves garlic minced
1/4 cup chopped onion
1 teaspoon salt
1 shredded carrot
1 celery stalk chopped

Cook quinoa as directed. In the meantime soak the almonds in the vinegar and olive oil.
Chop the onion, ginger and celery.
Crush the almonds.
Mix everything together and serve.

antioxidant anitaging superfood smoothie

this smoothie recipe was introduced to me by another healer, Thomas Anderson. It is the best concoction that I have found for maximum energy. Another benefit is that since I have started drinking this in the morning I have had many people compliment me on my skin!

2 tablespoons hemp seeds (from mountain rose herbs)
1 tablespoon bee pollen
2 tablespoons maca powder (from mountain rose herbs)
1 tablespoon sprouted chia (from mountain rose herbs)
1 tablespoon raw cacao nibs or powder (optional)
1 heaping tablespoons almond butter
sweetener to taste (I used to use honey, but now that I am on a low glycemic diet I use stevia)
1 cup yogurt (soy or coconut can be used for a dairy free smoothie)
1/2 cup almond milk

blend the hemp seeds, bee pollen and cacao nibs to grind them to a powder.
Add all of the other ingredients and blend.
blueberries or bananas would make a fantastic addition to this.

Saturday, February 4, 2012

twice baked sweet potato butternut squash

This recipe is so easy, healthy and amazingly delicious.

1 red onion
1 sweet potato
1 large butternut squash
3 tablespoons coconut oil
2 tablespoons brown rice miso
2 cloves garlic minced
1/2" of ginger root minced

heat the oven to 350 degrees
bake sweet potato and squash until soft, about 45 minutes
in the meantime slice the onion, and caramelize it in the coconut oil
allow the squash to cool a little then cut the top off, and slice it down the middle. be careful not to get burned by the steam.
scoop the seeds out, and set them aside for baking.
in a bowl mash the sweet potato with the caramelized onions, garlic, ginger and miso, and about half of the soft center from the squash.
stuff the filling back in the squash shell and put the oven for another 20 minutes or until the top is browned.

delicious on a cold day   

coffee versus tea

coffee... so good but (for some) so bad...

As I am healing my body, I have had to come to terms with the fact that unfortunately, some of my favorite foods and beverages are not very good for me. Without a doubt coffee has been the hardest thing to give up. Before starbucks was a household name, the first thing that I would do every time I traveled to a new town was find the local coffee shop and enjoy the tastiest cup of coffee that I could find. During college coffee got me through exams, and for the past seventeen years, coffee was always there to greet me in the mornings. Everyone knew they could not expect much from me until I had my morning cup.

I was a known addict.

I have known for a long time that coffee is not GOOD for me, but it just seemed like it wasn't that BAD for me! So I continued to enjoy my many cups of coffee for years.

Since the new year I have the strength to follow through on what I feel is best for my body and I have kicked the habit.

how did I do it?
I drink an herbal coffee that is a blend of organic roasted dandelion root, organic roasted chicory root, organic roasted carob, and organic maca powder.

It tastes great and is REALLY good for me! 

I can finally say that and I kicked the habit.

I hope that you all manage to get some inspiration and if there is anything that making you feel less than 100%, go ahead and quit! It feels SO MUCH BETTER!!! 

healing for the new year

I have understood the effect of good food versus bad food on my body my whole life. I remember after Halloween wanting to eat something fresh because I ate way too much candy, and having a tummy ache after eating half of a pizza.

But it wasn't until this year, 2012 that I got serious about healing. 

During the holiday season, lets just say I indulged... A LOT!!

christmas parties, christmas candy, thanksgiving

I did a lot of drinking (alcohol) a lot of eating (sweets especially) and to recover from all of the sugar crashes and hangovers, I drank a lot of coffee.

When I returned from the holidays, I planned to go on a cleansing diet for the New Year. I returned to my home town of Nashville on December 27th, and could not wait for January 1st. My body was overloaded to the max. I decided to skip the New Years parties and instead started the cleanse 3 days before New Years Eve. Probably one of the best things that I have ever done for myself.

The cleanse consisted of vegetable broth, raw or steamed vegetables and a few supplements. Absolutely no alcohol or caffeine. 

The first few days were hard. I had a lot of cravings and a headache. I was detoxing. But by New Years Eve I started to get energy and feel good!.

I managed to extend my "cleanse" to the house and started my New Year with not only a clean body but a clean home as well. 

Great way to start 2012!

my cravings went away and by the time the seven days was up, I wasn't sure that I was ready to stop!

Since that time I have not gone back to caffeine, alcohol, and sugar or dairy with the exception of yogurt.

I have not missed it one little bit.

I feel great.

Through this process I realized that when you heal your own body you help others heal as well. 

My mother went on the diet to support, and she would up healing her body by accident!

My best friend went on a fast that has healed his stomache aches.

And my fiance is loving all of the cooking! 

I started this blog about a month and a half into my healing process. I hope to share with people my experiences so that you all can figure what is good and bad food for you so that we can all make the most of our lives. Please comment and share your experiences as well.

the green goddess

chicken versus tofu oh my!

I buy organic, biodynamic straight from the farm veggies once a week, prepare 95% of my own food the old fashioned way, and do not eat dairy except for yogurt, so people are surprised to find that I eat meat...

I do love animals, and believe me, I was a vegetarian as well as vegan for a very long time. But I believe that food is personal for everyone and should be treated as such. I found that My body is sensitive to soy and wheat, which cuts out a lot of the great protein entrees for vegan meals. Also, when I spent a summer in Spain, the family that I lived with cooked for me, and was very worried about me when I would not eat the meat. So, over time I began eating a little meat every night. I noticed that by the end of the summer my hair had grown quite a bit (it never reached very long while I was a vegetarian although I was always trying to grow it). This indicated to me that although I took very good care of my body and nourished it as well as I knew how, I was lacking certain vitamins found in meat that were making my hair grow. Hence now I eat meat (mostly wild salmon) a few times a week, but of of course only wild, organic or free range.

I do like for all of my food to be organic, but the most important is the meat. Animals have emotions just like we do, which affect hormones as well as their overall being. Animals that are treated well and eat the things that they would chose in nature are much healthier, and have a better balance of enzymes, hormones etc. in the meat. The most important reason to chose meat that is free range is because the Earth is our home and all of its creatures are our family. We should love and take care of its creatures and respect them when it is time to eat. The native americans do this very well. They pray before and after a hunt. Although we may not all know the farmers that raised our meat, if it is possible, it would be best. The csa (community sponsored agriculture) where I pick up my vegetables knows other farmers in the area who sometimes come with their chicken or sausage. Farmers markets are great places to buy meat because it gives us a chance to meet the farmers, and get a sense that the animals that we eat are respected and treated well.

I am not advocating meat, I am hoping that for those of us that chose meat, we go the extra mile and respect the animals that gave up their lives for us.