HAPPY EARTH DAY! // Liz’s Guide to “Eating for Earth”
Tuesday April 22, 2014

This week for Tasty Tuesday, we invited Team B4BC surfer and environmentalist Liz Clark to give us the run-down on how she lives her life for Earth Day everyday. Check out her blog article below detailing a comprehensive guide to eating that will keep both you and the earth healthy, and her thoughts on eating meat, seafood, and GMO’s.  Even if this is the only Earth Day article you read today, you can feel good about learning how to make a difference!

Happy Earth Day!! Our planet provides for us daily--food, air, and water. Give back to her by eating a little more Earth-friendly today! Here, organic pineapple...often organic fruit and veg options are smaller in size than non-organics. Be wary of oversized or 'too perfect' looking foods!

Mother Earth fills our bellies everyday, so in her honor I’ve decided to write about ‘food’ for Earth Day. We eat three times a day, everyday… so our food choices have a huge impact on our health and, simultaneously, the health of the planet. This topic is especially exciting for me, as I have tried eating ‘vegan’ for the last year and, after a bit of fine-tuning, I’ve never felt better! In addition to the physical ‘feel good’ benefits, I’ve realized that our daily food choices can be a powerful form of individual eco-activism, accumulating an enormous positive impact over time!

So here are a few Earth-friendly suggestions to consider—>

  • Grow your own! Growing a veggie garden and planting edible plants in your yard is not only the best way to ensure that your food is chemical-free and charged with love, but you also reap the benefits of re-connecting with your food and gaining respect for the growing process. You automatically reduce your carbon footprint and might save yourself some cash, too! Veggie Garden Cheat Sheet, How to Build a Permaculture Vegetable Garden, Starting Your Permaculture Garden
  • Support small-scale, organic farms and alternative methods to corporate agriculture! Gardening is not always an option, but buying food from local, organic farms generally is. Between consciously-sourced markets, farmer’s markets, community gardens, co-ops, and local growers that deliver a weekly box of fresh veggies, there are lots of ways to avoid buying from corporate farms. Large-scale agriculture is the least ecologically-sensitive way to grow food. Growing the same crop over large land areas does not take advantage of the naturally beneficial plant combinations that can eliminate the need for using pesticides and chemical fertilizers. Corporate farms do not consider the health of their workers, consumers, the ground water, the native plants and animals, and general public safety when they routinely spray highly toxic chemicals on our food and soil. UN: Eco Farming Feeds the World, Is Organic Farming the Key to Solving Hunger? And Climate Change?, Corporate Power in Agriculture
  • Eat less or no meat! The large-scale factory farming of cattle, pigs, chickens and other livestock creates serious negative impacts on the environment. Greenhouses gas emissions, water pollution, deforestation, soil degradation, and habitat destruction are some of the grave consequences of mass meat production. Plus, calculations estimate that it takes anywhere from 2,500-12,000 gallons of water to produce 1 pound of beef, versus 60-200 gallons for 1 pound of potatoes, wheat, corn, or rice!? (Vegsource.com & David Pimentel Ecological Integrity: Integrating Environment, Conservation and Health Island Press, Washington DC, 2001). Health-wise, science has proven that people with diets high in animal protein are much more prone to heart disease and cancer. Heard of The China Study?  The final straw for me to become vegan, was when I learned how horrifically animals are treated in these CAFOs (Concentrated Animal Feeding Operations). If you aren’t ready to give up meat, try to source it from wild or more humanely raised animals. Gary Yourofsky’s Best Speech You Will Ever Hear will educate you a lot on this issue!
  • Eat less processed food! I like to think about trying to reduce the number of hands and machines and altering processes my food goes through before consuming it. During my outer island roaming and food-foraging, I decided that I liked eating whole foods because it made me feel closer to nature eating things that looked they came off a tree rather than out of a factory. Not only does eating whole food decrease the need for packaging, it ensures that you aren’t consuming artificial preservatives, flavorings, colors and any of the other thousands of often mysterious ingredients that are added to US foods. Various food dyes, Olestra brominated vegetable oil, potassium bromate, Azodicarbonamide, BHA, BHT, rBGH, rBST and arsenic are banned in other countries but still legal in US foods! There are certainly minimally processed options, but it’s worth having a closer look at food labels and reading between the lines as to what constitutes truly ‘natural’, healthy food. 9 Ways the Processed Foods Are Slowly Killing People, Dirty Secrets of the Food Processing Industry
  • Boycott GMO-containing foods and companies!!! Despite that it is still unclear as to whether or not ‘genetically modified’ foods are safe for human consumption over time, Monsanto and the other ‘big 6’ biotech corporations—BASF, Bayer, Dow Chemicals, Dupont, and Syngentacontrol nearly every aspect of our food system. They are responsible for creating most of today’s genetically modified foods along with producing the chemicals required to grow them. They’re also attempting to control and regulate the world’s seeds, so that farmers will be have to buy their patented GMO seeds. Not only is this threatening to destroy the critical biodiversity of seeds that humans have developed since the dawn of plant cultivation, it gives them a frightening amount of power! These billion dollar corporations are paying scientists to engineer ‘franken foods’ that are not always more ‘nutritious’. Monsanto’s “Roundup Ready” crops have been genetically engineered to allow direct application of the Monsanto herbicide ‘glyphosate’. This lets farmers drench both their crops and soil with this chemical to kill nearby weeds and pests without killing the plants, leaving the crops coated in this highly toxic chemical, the soil degraded, and the groundwater polluted. This is just a taste of these companies’ multitude of ecologically and socially irresponsible practices. Please educate yourself further on this issue! On March 26th of this year, The Monsanto Protection Act was signed into US law, essentially giving GMO companies immunity to the federal courts and states that even if future discoveries show that GMOs cause significant health problems. Total boycott of GMO-containing foods is a powerful way to show that we do NOT approve of all this! Documentary: ‘The World According to Monsanto’ , Surf Legend Kelly Slater Attacks GMOs and Biotech Giants, Surfing for Change’s Latest film: Pro Surfers vs GMOs by fellow Patagonia Ambassador Kyle Thiermann


  • When/if eating seafood, please choose wisely… Through my years on the sea, I’ve watched and participated in fishing of many kinds. On voyages to more remote island groups, I’ve seen by comparison, how drastically reduced the fish stocks are in more populated, overfished places. These populations now look farther and more remotely to supply their seafood. Ultimately, this is not a sustainable solution. Most of our critical global fish stocks are in steep decline, and although I often enjoyed sustenance fishing, after seeing the results of overfishing first hand, I no longer feel comfortable consuming seafood. So I’ve decided to eat a plant-based diet where it’s an option. “A study of catch data published in 2006 in the journal Science grimly predicted that if fishing rates continue apace, all the world’s fisheries will have collapsed by the year 2048.”  For those not ready to give up seafood entirely, there are certainly more sustainable choices. In general, eating lower on the ocean food chain, choosing wild versus farmed, and eating locally-caught options are more sustainable. There are even free apps for smartphones to help you decide quickly at a restaurant which might be the most sustainable seafood on the menu.  Seafood Watch Iphone AppFAQs for Seafood Watch AppEDF Seafood Selector,  Tackling Overfishing on Many Fronts, National Geographic: Overfishing
  • When dining out, support restaurants that source their food from local, conscious suppliers! Try to keep up your conscious-eating standards when dining out. Asking nicely about food sourcing spreads awareness and promotes businesses to have healthier, Earth-friendly alternatives.


When I broke my neck in 2012, I spent a lot of time reading about healing through food. I wanted to be on my feet as soon as possible, so I studied up on which foods are conducive to healing and which hinder. I ate well, thought positively, and completely eliminated caffeine, refined sugar, meat, & alcohol. I healed incredibly quickly!!

Through that experience, I learned a lot about what I do and don’t want to eat. I’ve continued researching, experimenting, and using my intuition to understand what my body runs on best. It’s taken years to refine my eating habits to what they are now. I started by cutting out red meat and poultry…then reduced refined sugar and processed foods…then caffeine…then came dairy…and lastly fish. I’ve been amazed at the changes I’ve felt in my body in the past year of eating a very clean, plant-based diet. I feel strong, get sick less often, and have more energy than ever before! And all the nagging injuries I was suffering from have healed. I can’t be sure that this is all a result of my dietary changes, but I want to share that this adventure in food has been as awesome and profound as any of other.

Choosing to eat more consciously doesn’t mean you can’t make exceptions, or that dietary decisions are forever. I think we are all fabulously unique and this means no one type of diet suits everyone. If someone told me five years ago that I would stop eating cheese and not miss it, I would have laughed! This is a very personal process, and I’m not trying to tell people that eating this way is best. Rather, I’m encouraging everyone to go on their own dietary adventures and educate themselves to make more informed food choices. Doing so comes with the great benefits of better health for you and our dear Moma Earth!


It’s been so fun sourcing local organic growers in the South Pacific…It takes a little extra work, but it’s always a fun adventure and I generally come home to Swell overwhelmed with amazing food and new friends.


I even got to grow a few of my own this past year! Putting my hands in the dirt felt heavenly. Watching them grow and eating from the garden was a true blessing.


Grating coconut by hand…I use it to press for coconut milk, put in smoothies, curries, oatmeal, or just eat plain…SO tasty!!


Spread the word…partake in the radiance, positive impacts, and health of more plant-based nutrition for today and for the future generations who deserve to inherit a healthy Earth!! We can reduce and prevent diseases of all kinds, and reconnect with and heal our Great Mother. Here, the beautiful Hepua about to participate in a traditional Tahitian banana-carrying running race.

TASTY TUESDAYS // Homemade Almond Butter
Tuesday April 15, 2014

Recipe and photos courtesy of: www.alimentageuse.com

We could eat almond butter all day long—in a smoothie, on a banana or mostly with a spoon.  Luckily it has a m a z i n g health benefits, including reducing aromatase activity within the breast, thereby reducing estrogen production and lowering your risk of breast cancer. It’s also full of fiber, protein and antioxidants to stabilize blood sugar, promote heart health and keep you feeling full!

AS IF you needed more of a reason to go nuts over almonds, we also included a recipe for a Baked Almond Butter Banana below that is super healthy and all kinds of delicious!! 

Almond Butter


  • 2 cups roasted unsalted almonds (or other nuts)
  • Optional: 3 tbsp melted chocolate chips (pick dairyfree chips if you want to keep it vegan)

Almond Butter


  1. In a food processor, blitz the almonds until it turns into a runny paste. Be patient! You may need to scrape down the sides a bit but it will turn into beautiful almond butter if you keep on processing it.
  2. Optional: if you want to add chocolate, melt the chocolate chips in the microwave before adding it to the nut butter. Continue to process until the chocolate is incorporated into the almond butter.
  3. Transfer to a clean container and keep stored in the fridge. It should stay good for about 2-3 weeks 

Recipe and photos courtesy of: www.alimentageuse.com

BONUS RECIPE: Baked Almond Butter Banana

Photos and recipe courtesy of: www.fedandfit.com

This Baked Almond Butter Banana is incredibly simple but, I believe, is just as fulfilling as a warm gooey brownie fresh from the oven.

When you’re craving fresh baked goods, all you need is 15 minutes and this healthy baked banana will hit the spot. I promise.

3 ingredients: banana, almond butter, and cinnamon. That’s it!

Oh, and some foil.

This dessert also makes for GREAT campout food. Prepare the same way identified below and then roast on your fire. You can spoon the melted goodness right from the aluminum foil.


Baked Almond Butter Banana

Approximate Nutrition Facts:

Serving size: 1 Banana

Makes 1

206 Calories; 9.5 g Fat; 3.4 g Protein; 14 g Sugar


1 Medium-Sized Banana

1 Tbl Almond Butter

½ tsp Cinnamon


Preheat your oven to 375 degrees.

Using a butter knife, cut about ½” deep down the length of your banana.

With the back of a spoon, widen the cut to make room for the almond butter.

Spoon the almond butter throughout the opening in the banana.

Sprinkle with cinnamon.

Wrap completely in aluminum foil.

Bake for 15 minutes at 375 degrees.

Remove from oven and let cool for 1-2 minutes (or until it’s cool enough to handle).

Unwrap and either eat directly from the foil or move to a plate.


Time: 3 minutes prep; 15 minutes cook

Photos and recipe courtesy of: www.fedandfit.com

TASTY TUESDAYS // Roasted Asparagus Caprese Melts with Balsamic Reduction
Tuesday April 1, 2014

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-1

Photos and recipe courtesy of www.halfbakedharvest.com

H E L L O asparagus!  You’ve never looked so good. This recipe is simple, quick and full of cancer-fighting properties since, according to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen, and rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium.  Recipe below!

Simple is good. Quick is good. Easy is awesome. 

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-2

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-4






  • 1 small bunch asparagus, wash and trimmed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup balsamic vinegar
  • 2 tomatoes (vine or roma), sliced about 1/2 inch thick
  • 8 thick slices fresh mozzarella
  • 16 fresh basil leaves
  • 4 eggs
  • 4 slices whole grain seedy bread, toasted


  1. Preheat the oven to 400 degrees.
  2. Place the asparagus in a roasting pan or on a baking baking sheet and toss with the olive oil, salt and pepper. Roast in the preheated oven for 25-30 minutes or until tender and crisp. While asparagus are roasting, add the balsamic vinegar to a small saucepan and bring to a boil. Reduce to a very low simmer and cook for 10-15 minutes, until liquid reduces by about half and is slightly syrupy. Remove from heat, pour vinegar in a bowl or glass to pour, and let sit.
  3. Preheat your broiler to high. Toast your bread in the toaster and place on a baking sheet. Top each of the toasted bread slices with 2 slices of tomato, 1/4 of the asparagus and 2 slices of the fresh mozzarella.
  4. Heat a skillet over medium high heat and fry the the eggs to your liking. While the eggs are cooking place the bread under the broiler for 2-3 minutes or until the cheese has melted (watch carefully!). Remove from the oven and immediately top with the fresh basil. Drizzle the balsamic reduction over the basil and top with a fried egg. Serve immediately.

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-8

Photos and recipe courtesy of www.halfbakedharvest.com

TASTY TUESDAYS // Elena Hight’s Spicy Chickpea Recipe
Tuesday March 25, 2014

Roasted chickpeas are the perfect little snack to satisfy a crunchy craving, and with a ample sources of fiber, protein, iron and antioxidants you’re doing your body a good one!  Team B4BC snowboarder Elena Hight is this weeks guest chef for Tasty Tuesdays, and she’s got plenty to say about her Spicy Chickpea below!

From Elena:

Sometimes that craving for something crunchy and salty just has to be satisfied. No matter what I just cant feel good about eating chips so I have been trying to substitute for something just as delicious but with more substance and nutrients. I am a huge fan of chickpeas and I recently saw roasted chickpeas at the grocery store. Just like most things these were extremely expensive for something I knew I could recreate at home for a fraction of the price. I LOVE how these turned out, salty, spicy, and a bit garlicy, all of my favorite chip flavors combined onto a bean that has healthy protein, fats and vitamins. So much better than a potato chip. 

Hope that you enjoy this crunchy snack as much as I did!


  • 2 cups canned or freshly cooked chickpeas
  • 1 ½ TBS olive oil
  • 1 ½ tsp cumin
  • 1 ½ tsp salt
  • 1 tsp garlic
  • 1 tsp chili powder


  1. If you start with dried chickpeas soak and boil until completely cooked.
  2. Drain chickpeas and place in one layer on glass baking pan.
  3. Preheat oven to 375 degrees
  4. Bake for 15 minutes
  5. Mix all spices in one bowl
  6. Remove chickpeas
  7. Drizzle with olive oil and toss evenly
  8. Drizzle chickpeas with the spice mix and toss evenly being sure to coat all the beans
  9. Bake for 15 more minutes
  10. Remove and serve warm 

TASTY TUESDAYS // Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze
Tuesday March 18, 2014

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Recipe and photos courtesy of: www.halfbakedharvest.com/

Fresh spring produce is finally starting to pop up in the grocery store, and what better way to make use of some delicious portobello mushrooms and fresh tomatoes and basil than a mini caprese salad! Portobello mushrooms contain aromatase inhibitors, which reduce estrogen levels and are linked to lower risk of breast cancer, along with being immune system boosters and anti-inflammatory.  Recipe on the blog!  www.b4bc.org/blog

Luckily for us, naturally occurring aromatase inhibitors can be found in a variety of vegetables. In 2006, an article published in Cancer Research suggested that several types of mushrooms (portobello, white button, shiitake) possess natural aromatase inhibitors. The authors show that mushrooms contain a specific unsaturated fatty acid called (conjugated) linoleic acid, which can inhibit aromatase activity in biochemical assays.  They went on to find that both concentrated mushroom extract and linoleic acid alone can inhibit the growth of breast cancer cells with high levels of aromatase, but had little affect on normal breast cell proliferation. Furthermore, they were able to show that mice, which were fed a diet supplemented with the concentrated mushroom extract, displayed decreased breast tumor growth.  Bottom line: aromatase inhibitors in mushrooms are a good thing!

Mushrooms also have been shown to have anti-inflammatory, antiviral, cholesterol-reducing, and immune-enhancing properties, as well helping to reduce blood pressure and blood sugar levels.

This recipe is not only delicious, but SO easy. That is what a caprese salad is all about easy and simple. Three main ingredients, some olive oil, salt and pepper. This recipe  stepped it up a notch with the grilled mushrooms and balsamic glaze, which adds tons of nutritional benefits.  Grilling is great, plus it gives everything such great flavor and ah no dirty crusted dishes. 

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze





  • 12 baby portobello mushrooms or 2 portobello mushrooms, stems removed
  • 1/2 cup cooked quinoa
  • 1/2 cup grape tomatoes, diced
  • 1//3 cup fresh mozzarella cheese, diced
  • 8-10 fresh basil leaves, sliced or chopped
  • 3 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
Balsamic Glaze
  • 1/2 cup balsamic vinegar
  • 1 teaspoon brown sugar (optional)


  1. Add vinegar and brown sugar if using to a small saucepan and bring to a boil. Reduce to a very low simmer and cook for 10-15 minutes, until liquid reduces by about half and is slightly syrupy. Remove from heat, pour vinegar in a bowl or glass to pour, and set aside to cool and thicken.
  2. Preheat the grill to medium high heat or heat your oven to to 400 degrees F.
  3. Toss the mushrooms with 1 tablespoon of olive oil and a sprinkle of salt and peper. Place the mushrooms stem side up directly on the grill and grill for 8-10 minutes or bake for 8-10 minutes. Remove from the grill and dump any liquid that is in the caps.
  4. While the mushrooms grill toss the quinoa, tomatoes, mozzarella and basil together in a medium size bowl. Add the remaining olive oil. Season with salt and pepper.
  5. When the mushrooms are ready stuff each mushroom as best as you can with the caprese quinoa. If your mushrooms are small you may have some of the caprese quinoa leftover, just serve it along side the mushrooms. If desired place the mushrooms on a baking sheet and place back on the grill or under the broiler for 30 seconds to 1 minute to warm the cheese. Serve with a drizzle of the balsamic glaze and fresh black pepper.

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Recipe and photos courtesy of: www.halfbakedharvest.com/


TASTY TUESDAYS // Brown Sugar Baked Peaches
Tuesday March 11, 2014
There’s just not much better than a fresh-from-the-orchard peach.  Unless it’s a fresh-from-the-orchard baked peach.  With brown sugar and a touch of cinnamon sprinkled on top.  We could eat peaches straight up, but with this delicious recipe they are OH so much more :)
Peaches are full of vitamin C and are also a good source of potassium and fiber. They contain beta-carotene, which the body converts to vitamin A.  Do your body and your taste buds a favor and whip up these easy treats!

All you do to pull these together is slice some fresh peaches in half, remove the pit, and place them in a baking dish.  Then, in the hollow of each peach half, put 1/2 teaspoon of butter …

… and 1 or 2 teaspoons of brown sugar.  The original recipe called for 2 teaspoons of brown sugar, but I only put 1 and it was totally tasty.  So, choose based on your sweetness preference.

Then give them a little cinnamon sprinkling, and they’ll look this … all ready for the oven:

Pop them in the oven ‘til the peaches are soft and tender, and the butter and brown sugar are all melty-gooey.  Yum.

Serve these little beauties warm straight from the oven.  For a little extra decadence, add a dollop of whipped cream or creme fraiche on the side.  Oh, so good.  And at just around 100 calories, it’s a beautiful and delicious health{ier} treat!

Brown Sugar Baked Peaches
Source:  Adapted from In Him We Live and Move and Have Our Being 
Per serving:
  • 1 fresh peach
  • 1 tsp. unsalted butter, divided
  • 2 to 4 tsp. brown sugar, divided
  • Sprinkling of ground cinnamon, to taste

1.  Halve peaches and remove pit.  Place in baking dish, skin side down.

2.  Place 1/2 teaspoon butter in the hollow of each peach, top each peach half with 1 or 2 teaspoons brown sugar, and sprinkle with cinnamon.

3.  Bake at 375 degrees until peaches are tender, about 30 minutes.  Serve warm.


Recipe and photos courtesy of:  http://www.thekitchenismyplayground.com/2012/07/brown-sugar-baked-peaches-healthier.html#Ej4Stv63xqbCQFih.99

TASTY TUESDAYS // Hummus Veggie Stack
Tuesday March 4, 2014

Grilled Vegetable Stack with Homemade Lemon Hummus

Recipe from www.glutenfreegoddess.blogspot.com

Grilled Vegetable Stack with Homemade Lemon Hummus - Gluten-Free and VeganSmoky grilled vegetable stack with homemade lemon hummus.

Tired of the same old red-meat backyard burger?  We adore this gluten-free, vegan alternative: grilled vegetable stacks layered with a light and lemony hummus. (And best of all, so easy to make!)
Grill up some of your favorite farm fresh veggies and make these rustic hummus grilled vegetable stacks tonight!!

Grilled Vegetable Stack with Homemade Lemon Hummus - Gluten-Free and VeganVegan and gluten-free grillin’. Grilled veggie stack with lemon hummus.

  • 1 large red or purple onion, peeled, trimmed, sliced into 6 slices
  • 2 large red bell peppers, cored, sliced into 3 pieces
  • 2 large yellow bell peppers, cored, sliced into 3 pieces
  • 1 large zucchini, halved, sliced lengthwise, to make 6 pieces
  • 1 large yellow squash, halved, sliced lengthwise, to make 6 pieces
  • 1 medium-large eggplant, trimmed, sliced into 6 pieces
  • 6 large portobello mushroom caps, stemmed, gills removed
  • 1/2 cup olive oil
  • 3 tablespoons balsamic vinegar
  • 3 cloves fresh garlic, chopped
  • 1 teaspoon each: dried thyme, dill, parsley
  • Sea salt and ground pepper, to taste

For serving:

  • Lemon Hummusrecipe below
  • Fresh chopped chives


  1. In a large bowl combine the onion, bell peppers, zucchini, yellow squash, eggplant, portobello mushrooms.
  2. In a glass cup combine the olive oil, balsamic vinegar, garlic, thyme, dill and parsley. Pour the marinade over the vegetables. Season with sea salt and ground pepper, to taste. Gently toss to coat.
  3. Cover and marinate for one hour.
  4. Heat the grill to medium-high heat.
  5. Place the veggies in a grill basket (or spread out the veggies on a large sheet of foil). Place on the hot grill, cover and cook until the vegetables are tender crisp, about 20-25 minutes, depending upon the size of your grill.
  6. Remove the veggie basket/foil with vegetables to a large platter and set aside.
  7. To serve, create a vegetable stack. Place the portobello mushroom cap on a serving plate and layer it with a spoonful of lemon hummus. Add the eggplant, peppers, zucchini and onion. Top with a dab of more hummus, if desired. Sprinkle with fresh chopped chives. Repeat for the remaining five servings.

Grilled Vegetable Stack with Lemon Hummus - Gluten-Free and Vegan
Dig in! Grilled vegetable stack layered with lemon hummus.

Lemon Hummus

Hummus is so easy to make at home- especially if you have a food processor. Five minutes prep- and you’re ready to roll. Tip: Chill the can of chick peas beforehand if your kitchen pantry gets hot in summer.


  1. 1 14-ounce can chilled chickpeas aka garbanzo beans, drained, reserve liquid
  2. Juice and zest of one big fresh lemon
  3. 2 tablespoons sesame tahini or almond butter
  4. 1 clove fresh garlic, peeled, crushed
  5. Pinch of sea salt, to taste
  6. 4 tablespoons extra virgin olive oil


  1. Combine the chickpeas, lemon juice, lemon zest, tahini, garlic and sea salt in a food processor. Pulse briefly to combine.
  2. Turn on the processor and pour in the olive oil, and a dash of the reserved liquid, and process until creamy smooth.
  3. Scoop into a serving bowl. Cover and chill until serving.
  4. Serve this lemony hummus layered in grilled vegetable stacks (recipe above) or as a protein-rich condiment to your favorite grilled dishes and gluten-free grains.

Recipe courtesy of: www.glutenfreegoddess.blogspot.com

TASTY TUESDAYS // Elena Hight’s Vegan Veggie Pesto Lasagna
Tuesday February 25, 2014



It’s the last Tasty Tuesday of the month, which means we are so excited to welcome back Team B4BC rider Elena Hight to be our guest chef!  This gluten-free, vegan and vegetarian spin on a delicious, hearty lasagna dish is absolutely UNREAL.  With whole wheat pasta, pumpkin instead of cheese, and pesto instead of marinara sauce, this recipe is so freakin’ healthy and delicious, we can’t even handle it.  Lasagna tonight!

From Elena:

One of my favorite comfort foods from my childhood is lasagna. My grandmother used to make the most amazing lasagna and just thinking about it makes me smile. I love this recipe because it takes a dish that is known to be super heavy and filling and makes it light and delicious. I substitute pumpkin for cheese and pesto for marinara sauce. The pumpkin makes it creamy and the pesto goes perfect with the sweetness of the pumpkin. Enjoy lasagna again and let the childhood memories flood back in. :)



Pesto Sauce

  • 3 TBS extra virgin olive oil
  • Juice of 1 lemon
  • 1 cup walnuts
  • 1 cup basil
  • 3-5 cloves of garlic
  • Salt and pepper to taste
  • Extra bits of olive oil


  • Brown rice lasagna noodles
  • 1 TBS extra virgin olive oil
  • 1-2 zucchini
  • 1 bell pepper
  • 1 small eggplant
  • 1 cup mushrooms
  • 1 cup spinach
  • 1 can pumpkin


  1. - Preheat oven to 375 degrees.
  2. - Add all pesto ingredients to blender and blend until smooth, adding extra oil to get the consistency desired.
  3. - Boil brown rice noodles according to directions on the box.
  4. - Heat olive oil in large sauté pan. Sauté all veggies for 3-5 minutes, just to soften.
  5. - Drain brown rice noodles and place one layer of noodles on the bottom of a glass baking pan.
  6. - Spread 1/3 of the pumpkin over the noodles.
  7. - Place one layer of mixed veggies over noodles and pumpkin.
  8. - Cover with 1/3 pesto sauce.
  9. - Continue to layer noodles, pumpkin, veggies and pesto until all ingredients are used.
  10. - Place baking dish in oven.
  11. - Bake lasagna for 20-30 minutes depending on thickness.
  12. - Remove from heat and enjoy!
TASTY TUESDAYS // Swiss Chard Clementine Salad
Tuesday February 4, 2014

This delicious Swiss Chard Clementine Salad from our friends at Goofy Foot Foods is SO GOOD and so good for you!!  Swiss chard is an amazing source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E, iron, dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus, protein…and we could go on.  Basically, you should be eating this stuff.  


  • 1 bunch organic chard
  • 3-4 clementines, peeled and separated into segments.
  • 1/2 red onion, thinly sliced
  • 1/2 cup pomegranate arils 
  • 1/2 cup red grapes
  • 1/2 cup soaked walnuts


  • 1/2 cup soaked walnuts
  • 2 tablespoons coconut vinegar
  • Juice of 5 clementines
  • 1 tablespoon agave
  • 2 Tablespoon extra virgin olive oil
  • pinch of sea salt



  1. Combine walnuts, vinegar, clementine juice and agave in high speed blender.
  2. Blend until creamy.
  3. Slowly add in the extra virgin olive oil until well combined.
  4. Pour over salad and toss until coated.


Recipe and photo courtesy of Goofy Foot Foods

TASTY TUESDAY // Elena Hight’s Chia Superfood Cereal
Tuesday January 28, 2014


Another delicious Tasty Tuesday recipe from our guest chef and Team B4BC rider Elena Hight!  This one is all about antioxidant-rich chia seeds, which have awesome positive health effects including preventing cancer, boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol.  Read how to make this travel-friendly, super easy and healthy recipe below!

From Elena:

For a super healthy alternative to oatmeal or a quick easy breakfast for on the road, I love to use chia seeds. I am always looking for easy ways to eat healthy when I am traveling. The great thing about this is that you can make it anywhere. For example, if you are in a hotel room with no kitchen, you can just bring your chia seeds with you and you can ask for a cup of milk from the local coffee shop and make this in a cup, and add whatever toppings you might be able to muster up!


  • 3 Tablespoons chia seeds

  • 2/3 cup alternative milk - I like coconut, almond or soy

  • Handful of blueberries or raspberries

  • 1 tablespoon of walnuts or slivered almonds

  • 1 teaspoon of shredded or flaked coconut (optional)

  • 1 pinch of cinnamon

  • 1 pinch of cardamom

  • Drizzle of honey 



In a bowl, mix the chia seeds with the milk. Let sit for at least 10 minutes so that the chia seeds soak up the liquid. If you are in a rush, you can heat the seeds with the milk in a pot which will expedite the absorption process. 


Once the liquid is absorbed, top with berries, nuts, spices, coconut flakes, and honey. Enjoy!


Y U M !

TASTY TUESDAYS // Cashew Coconut Energy Balls
Tuesday January 21, 2014

Photo Credit: Vanessa Ronksley

Um, Y U M .  Kick sugar to the curb this season with these healthy, tasty fruit-sweetened cashew balls that are a perfect snack to throw in a ziplock baggie and munch on the chairlift. They’re naturally sweetened with dates and have a hint of cardamom and orange, and will satisfy that sweet tooth and keep you powering through a day of slashing pow…or sweeten up a day of slashing spreadsheets. 

Cashews pack quite a punch against cancer as well, and according to Dr.Oz they are one of the top 4 superfood against fighting cancer. Cashews contain proanthocyanidins, a class of flavanols that actually starve tumors and prevent cancer cells from dividing. In some studies, it’s been shown that eating 12 cashews a day can reduce your cancer risk.

Cashew Coconut Energy Balls


  • 1 cup cashews
  • 1/4 tsp ground cardamom
  • 1 cup dates
  • chopped zest of 1 orange
  • 1 tbsp orange juice
  • 1/2 cup shredded unsweetened coconut


  1. If you like you can roast your cashews in a cast iron pan or buy roasted cashews from your local bulk store.
  2. Grind cashews in a food processor, but not too finely.
  3. Add in cardamom, dates, orange zest and juice and mix until the mixture comes together naturally. Roll into small balls and roll in coconut.
  4. Store in fridge in a sealed container.
  5. Enjoy!

Photo and recipe courtesy of: www.mindbodygreen.com

TASTY TUESDAYS // 10 Reasons You Should Be Using Coconut Oil
Wednesday January 15, 2014

Coconut oil is one of those amazing superfoods that makes everything it touches magic…well not exactly, but the fact that it boosts metabolism when ingested, prevents wrinkles when applied to skin, and is better for cooking than olive oil, well, we don’t want to ruin the surprise.  Read all 10 awesome uses for coconut oil below!

1. All Fats Are Not Created Equal

Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a “healthy” form saturated fat compared to trans fat.Trans fatty acid consumption is linked with heart problems, depression and increased cholesterol levels. What does consuming MCFA fats in coconut oil mean for your body? Our body metabolises these fats in the liver, immediately coverting this into energy (fuel for the brain and muscle function) rather than it being stored as fat.

2. Helps Controls Weight

One 2009 study looked at the weight loss link between women’s consumption of coconut oil and found that it reduces abdominal obesity.Researchers discovered coconut oil is easy to digest and also protects the body from insulin resistance. To try coconut oil for weight loss start by adding one teaspoon to your diet and gradually work your way up to four teaspoons per day.

3. Eases Digestion

If you suffer from poor digestion or tummy bloating try adding coconut oil to your diet. Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and microbial related tummy bugs. Fatty acids in coconut oil contain anti microbial properties, which have a soothing affect on bacteria, candida, or parasites that cause poor digestion.

4. Manage type 2 Diabetes

A recent study by the Garvan Institute of Medical Research found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes. MCFA fats are small enough to be absorbed into the cells where they’re quickly converted to energy. It is this process that not only reduces the amount of fat we pack into storage, but improves insulin sensitivity.

5. Supports Immunity

Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system. Lauric acid contains the highest concentration of MCFA fatty acids, approximately 75 per cent. The body turn this fat into monolaurin which is claimed to help heal viruses such as herpes, influenza, cytomegalovirus, helicobacter pylori and candida.

6. Boost Metabolism

A study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. A speedy metabolism helps boost the body’s immune system and keep weight off. 

7. Slows Fine Lines

Coconut is not just for your cooking – it’s a wonderfully hydrating treat for skin too. It keeps the skin’s connective tissues strong, which prevents sagging and wrinkles. Apply coconut oil directly to your skin to soften the appearance of fine lines or use it daily on your face and body for a healthy glow. Be sure you use virgin coconut oil with no additives.

8. Cooks In High Temperatures

Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you’re preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals.

9. Stops Sugar Cravings

Instead of reaching for the lollie jar for an afternoon sweet hit, try eating a teaspoon of virgin coconut oil to beat sugar cravings. This is because good quality fat is more satiating than carbs, so if you cut down on sugar you will feel less ‘ravenous’. 

Most of us do not realize but constant hunger is a major clue that your body is not being fed correctly.  With the proper amounts of fats and protein, you can fuel your energy reserves properly, and come off the sugar roller coaster that many of us are on.

10. Coconut Oil Makes Delicious Desserts

Try this recipe for a nutritious high protein, gluten and dairy free coconut treat.

1 tablespoon of coconut oil
1 cup of almonds or walnuts (soaked for at least 4 hours or overnight)
5 organic dates soaked in hot water to soften (or raw honey to taste)
3 tablespoons of raw cocoa powder
Shredded coconut (check it contains no preservatives)

Place all ingredients in a food processor. Roll into small bite size balls and roll into shredded coconut. Place in the refrigerator for 15 minutes to set. 

Photo and article courtesy of: www.foodmatters.tv

TASTY TUESDAYS // Courtney’s Grilled Whole Wheat Pizza
Tuesday December 3, 2013


We’re excited to feature this delicious, healthy recipe from Team B4BC surfer Courtney Conlogue as our #TastyTuesdays guest chef today!  We love pizza all the time, but when you use all organic ingredients, whole wheat and flax seed pizza dough, and grill it on the BBQ for a hearty, wood-fired taste it’s unbelievable AND nutritious!  Flax seeds are full of heart-healthy Omega-3’s, antioxidants, lignans and fiber, which makes this organic, whole grain pizza a perfect choice for healthy living.

*Note: Courtney sources her organic ingredients from Mother’s Market in Costa Mesa, Ca. 

Check out her recipe and read what she has to say about it:

 From Courtney:

I just bought an awesome BBQ and I can cook anything in it!  Last night I grilled 2 pizzas in my BBQ.  I love a warm pizza fresh out of the oven.  It was the perfect way to finish off the day after a fun surf and a visit to the gym. 

The pizza dough recipe below will give you enough for 4 pizzas.  If you do not use it all you can cover it and store it for a few days in the refrigerator.  Once the dough is prepared and on the pizza peel you can add just about anything on your pizza.  I enjoy my pizza with sauce, cheese, vegetables chicken, or whatever other healthy ingredients I can find!

-Courtney Conlogue



Pizza Dough

  • 1 cup warm water (105º to 115ºF)
  • 2 teaspoons honey
  • 1 teaspoon active dry yeast
  • 3 cups 100% whole wheat flour plus extra as needed 
  • 1 teaspoon table salt
  • 1 teaspoon olive oil
  • Cornmeal (or whole wheat flour) for dusting
  • 3 tablespoons of ground flax seed


  • 1½ cups organic marinara sauce (sundried tomato with basil)
  • 12 oz shredded mozzarella
  • ½ cup feta cheese
  • 1 Tbsp chives
  • ½ cup jalapeno peppers (sliced)
  • Black olives
  • 2 tsp olive oil – rub lightly on top of dough before other toppings
  • Pinch of oregano

To Roll and Bake:

Preheat BBQ to 600ºF.  

  1. Using a rolling pin, roll a dough disk into a 10 to 12-inch circle. Lightly dust the pizza peel with whole wheat flour or cornmeal. Place the rolled-out dough onto the pizza peel, top with the desired toppings, and gently slide the dough directly onto the preheated baking stone. Cook for 5 minutes or until the dough is lightly brown and crisp.  Peel with cornmeal. Place the rolled-out dough onto the pizza peel, top with the desired
  2. Pour the water into a liquid measuring cup, add the sugar, sprinkle the yeast over the warm water, and let sit for 5 to 10 minutes, or until the liquid becomes frothy.
  3. Pour the flour, flax and salt into the bowl of an electric mixer fitted with the dough hook, add the yeast mixture, and mix on low speed until combined. Add the olive oil and continue to mix on low. Once blended, knead the dough on low speed for 5 to 6 minutes, until the dough becomes smooth and elastic.
  4. Turn the dough onto a lightly floured surface and form into a ball. Place the dough in a well-oiled bowl and turn to coat with oil. Cover the bowl with plastic wrap and let sit for 11⁄2 hours, or until doubled in size.
  5. Turn the dough onto a lightly floured surface and knead briefly. Form the dough into a ball and, using a sharp knife, cut the dough into 4 equal parts. Shape each part into a disk and dust with flour.

Makes 4 pizzas.  Enjoy!

TASTY TUESDAYS // Elena Hight’s Citrus Cranberry Sauce
Tuesday November 26, 2013

B4BC Team Rider and Tasty Tuesdays Guest Chef Elena Hight is back just in time for Thanksgiving with an amazing recipe for us using tart and tasty cranberries!  Cranberries are a great source of vitamin C, fiber, and full of antioxidant power with flavonoids.  And don’t forget to go ORGANIC!

A note from Elena:

Happy Holidays! With Thanksgiving being this week I wanted to share with you one of my favorite holiday dishes. I absolutely love homemade cranberry sauce. I believe that the holidays just wouldn’t be complete without a healthy helping of cranberry sauce, and perhaps seconds as well! If there is one thing on the Thanksgiving table that I am always thankful for it is the cranberry sauce. 

I hope that this Thanksgiving gives you the chance to spend time with loved ones and reflect on everything you are thankful for. Enjoy!

-Elena Hight


Use all organic ingredients when possible.

  • 2 bags fresh organic cranberries
  • 1 cup water
  • 1 cup orange juice
  • 1 cup honey
  • 1 tsp cinnamon
  • ½ tsp orange zest



  1. Bring 1 cup of water to boil.
  2. Juice your oranges to get 1 cup of fresh juice. Add orange juice to water. Add cranberries, cinnamon, and orange zest and return to boil.
  3. Reduce heat to medium-low and simmer for about 10 minutes, until the cranberries burst.
  4. Remove from heat and mash cranberries with fork or potato masher until the majority of the cranberries have been smashed.
  5. Cool and serve.

Tuesday November 19, 2013


Stay healthy on the go with these awesome nutrient-packed veggie wraps! These wraps are not only quick and easy to make but they are also vegan friendly and D E L I C I O U S !  The avocado gives your body a protein boost, protects against aging, helps to keep your heart healthy, and prevents cancers. Paired with antioxidant-rich tomatoes and mineral-filled tabouli, these wraps are the perfect addition to a healthy lifestyle!


  • 3 whole wheat tortillas or flatbreads
  • 1 small ripe avocado
  • 1 small tomato
  • 3/4 cup red cabbage
  • 1.5 cups spring salad mix

  • 1/2 cup tabouli
  • salt & pepper


  1. Heat the tortillas, one at a time on one side or until you see that the tortilla starts getting crispier.
  2. Remove the avocado skin and cut into slices. Slice the tomato into thin slices. Use 3-4 slices of each per tortilla.
  3. Lay the tortilla or flatbread on a plate. Spread the hummus evenly.
  4. image
  5. Toss about 1/2 cup of the spring mix on each tortilla, ¼ cup of cabbage, 1/2 cup tabouli, the avocado and tomato pieces.
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  7. Season the top layer with some salt and pepper.

Recipe and photos courtesy of: http://healthyhappyandwhole.wordpress.com/