Edibly Educated

Inspiration through Education

  • Home
  • Education
    • Revamp Your Pantry
    • Beginner’s Guides
    • Diet Additions
  • Recipe Index
    • Breakfast
    • Desserts
    • Salads
    • Vegan
    • Vegetarian
    • Snacks
    • Juice
  • Lifestyle
    • Red Talk
    • 30-Day Challenges
    • Fitness
  • My Recommendations
    • Food Recommendations
    • Product Recommendations
  • About Me
    • Contact
You are here: Home / 2014 / Archives for August 2014

Archives for August 2014

The Beginner’s Guide to Chia Porridge

August 30, 2014 by Sarah

The other week I did a Beginner’s Guide to Banana ‘Nana’ Ice Cream because I want people who have never heard about banana ice cream to learn about the basics of it and how they can make it using the ingredients in their very own kitchen (not just mine). With that post, this one, and hopefully more ‘guides’ down the road, I hope that I can practically teach you how to make some delicious dishes that can be so good for you in so many ways.

What are Chia Seeds?

DSC_7101

Chia seeds are edible seeds that gel up when placed in liquid. They are very high in fiber and protein as well as omega-3 fatty acids. The fiber in chia seeds is excellent for for the health of the gut flora in your intestines. Protein is essential because it supports overall maintenance by serving as building blocks for different parts of your body. Protein is especially important to include in your diet after working out because it helps with the rebuilding of the structural aspects of muscle.
Get Organic Chia seeds here:

What is Chia Porridge?

DSC_7156-3

Chia PuddingAs chia seeds are becoming more popular, many people are finding new ways to use the seeds in their everyday lives. Chia porridge (or you may have heard ‘chia pudding’) is one of my staple/go-to meals. What I’m about to show you is what I like to call chia porridge because I enjoy eating it for breakfast and loading it with nutrient-dense foods that help me maintain an optimal level of energy for the day. To me, chia pudding seems more simple and dessert-like, while chia porridge seems more hearty and meal-like.

The porridge that I make has a base of mashed banana, chia seeds, oats (usually), and some sort of non-dairy milk. Flavoring and other ingredients can be added depending on preference and availability. When all the ingredients are mixed together, the chia porridge should sit in the fridge for at least an hour so the chia seeds gel up and the oats, if used, become softer.

Steps to Making your Own Chia Porridge

  1. Mash Banana in a container (glass if you have it) that has a lid. I usually do one banana for each portion/person. If I’m making it for just myself, I usually make a double portion so that I can have it for two breakfasts in a row. You may also add about 1 tbsp. of coconut oil and mash that in with the banana as well. I like to do this because it is a healthy saturated fat to consume and also helps with providing energy. I also like it because once you place the porridge in the refrigerator, the coconut oil hardens, and it has the same texture as chocolate chips. It gives it a nice, subtle crunch and good flavor.                                                                           DSC_7087
  2. Add chia seeds and oats (if using). I usually do about 2 tbsp. of chia seeds and 1/3 cup of oats for each portion/person. I use oats so that it makes more porridge and is more filling. If you are looking for a gluten-free option, you can use gluten-free oats or quinoa flakes.                                                            DSC_7107-2
  3. Mix in a non-dairy milk like rice, coconut, almond, cashew, hemp, hazelnut, etc. The amount really varies depending on the consistency you desire. I usually do about 1 cup of milk for each portion/person. You also may want to add milk the next day if it becomes really thick. It’s totally up to you.
  4. Add nut/seed butters or raw nuts and seeds. I usually use about 1 tbsp. or a small handful for each portion/person. These can include peanut butter (stay away from hydrogenated oils-get the kind made with only peanuts!), almond butter, sunflower seed butter, pepita seed butter, cashew butter, walnut butter, pecan butter, etc. You can also use hemp seeds and many other kinds of raw nuts or seeds, but I would probably dice up the large nuts.
  5. Add any kind of dried fruit like dried cranberries (my FAVORITE-the tarteness <3), dried blueberries, goji berries, dried coconut, raisins, dried mango, currants, dried apricots, figs, dates (another one of my favorites), and dried cherries. I usually just add a small handful of whichever fruit I use. Make sure you are reading the ingredient labels because there may be added sugar or other ingredients you don’t really want. For example, dried cranberries almost always have sugar added to them, but you can find ones that are sweetened with apple juice and they really do taste so much better.
  6. Add any other flavorings or powders you may like or have on hand; a dab of vanilla extract (or any other type of extract for that matter), a drizzle of organic molasses, lucuma powder, maca powder, cacao powder, or carob powder. I only add about 1 tsp.-1 tbsp. of powder depending on which one(s) I use. Maca powder has a little bit of a strong flavor so I would be more conservative with that one.
  7. Mix all ingredients thoroughly, place lid on securely and put in the refrigerator for at least an hour. I like to make mine the night before so I can enjoy it the next morning (and the next morning too if I make two portions 😉 ). Also, remember you might want to add a little more milk in the morning if it is too thick.

DSC_7120

Here are the ingredients I used for these pictures:

ingred

Just like banana ice cream, you can really take this idea and RUN with it; there are so. maany. posibillitieeees. Remember to use combinations you like together and don’t be afraid to experiment-that’s the fun part!

Goldi

😉

I’d love to know if you have any different ideas or if you have any other questions or comments so leave them below!

 

*AFFILIATE DISCLOSURE: THIS POST CONTAINS AFFILIATE LINKS, WHICH MEANS IF YOU CLICK ON THE LINK AND PURCHASE THE ITEM, I WILL RECEIVE AN AFFILIATE COMMISSION. I ONLY RECOMMEND PRODUCTS I USE PERSONALLY AND BELIEVE WILL BE WORTHWHILE FOR MY READERS. IF YOU CHOOSE TO DO SO, I APPRECIATE THE SUPPORT TO KEEP EDIBLY EDUCATED RUNNING STRONG!

Filed Under: Breakfast, Education, Vegan, Vegetarian

Juicing: Beet Greens and Turmeric Root

August 24, 2014 by Sarah

DSC_7019

 

Want to know another way to get dark, leafy greens into your diet?

Beet greens.

Buying bunch beets where the greens are still attached to the beets is a good way to help yourself consume more greens. I usually juice the greens, but you can also use them in salads. If I’m going to have them in a salad, I like to mix them in with other greens like romaine, spinach or spring mixes.

Turmeric Root

You’ve probably heard of turmeric; it’s what gives mustard its yellow color and is a spice that originated in India. I never thought it was anything more than that until I came across this article one time called, ’10 Ways To Get More Turmeric’.

I then became interested in turmeric and began to read about it more. I found a chapter dedicated to ‘The Golden Spice’ in the book Herbal Medicine: Biomolecular and Clinical Aspects. It turns out turmeric has a long history of being used as a traditional medicine and may provide many health benefits including relieving arthritis because of its anti-inflammatory properties, improving digestion, helping with menstruation, aiding in dispelling worms and other intestinal discomfort, and supporting the liver. In a nutshell, “modern in vitro studies reveal that turmeric is a potent antioxidant, anti-inflammatory, antimutagenic, antimicrobial, and anticancer agent.”

So with the help of the aforementioned article and others like it, I started trying to incorporate more turmeric in my diet (because why not?!). One easy way to do this is by juicing the root! I find it by the ginger root in the produce section at a local grocery store, Meijer, and you could also look for it at ethnic (Indian or Asian) grocery stores or Whole Foods.

DSC_7038

Beet Green Turmeric Juice
 
Print
Prep time
10 mins
Total time
10 mins
 
Author: Sarah
Recipe type: Juice
Serves: 2 (yields about 30 oz.)
Ingredients
  • 2 cucumbers
  • 3 small apples
  • 2 lemons
  • 1 large beet and its greens
  • 2 thumb-sized amounts of turmeric root
Instructions
  1. Wash produce.
  2. Put all ingredients through juicer.
  3. Stir juice before pouring into glasses.
3.2.1311

DSC_7063

 

 

Filed Under: Juice

Simple Bargain Fruit Salads

August 19, 2014 by Sarah

Blueberries and kiwi were on sale.

And I love sales. They pretty much determine what I buy as far as groceries go.

So I made these two different fruit salads based on what other fruits we had at home. Both had two other ingredients and resulted in a radically different-tasting salad (a radically different-and-you-can’t-stop-yourself-from-eating-it-tasting salad). 😉

Fruit Salad #1: Watermelon and Grapes

Spent all day in the sun or just went for a run? You should stop at this hydration station. This one had watermelon and grapes with the blueberries and kiwi, and it was so refreshing.

Both the kiwi and watermelon have good levels of potassium, which is a mineral that helps with the absorption of calcium in the body and thereby improves bone health. Each fruit also delivers an array of antioxidants to the body, which ward of free radicals that cause cell damage from oxidative stress.

I also squeezed some lime juice over everything because not only does it boost the overall flavor of the salad, but it is also high in Vitamin C and incredibly cleansing. Try to find a way to consume lemon or lime juice everyday!

DSC_6782

Fruit Salad #2: Bananas and Mango

This one had sliced bananas and diced mango with the blueberries and kiwi. It tasted a little denser and had such nice bursts of flavor. If I were to use an art metaphor, the banana would be like the canvas, and the other fruits would be the beautiful pops of color making the piece look brilliant.

Mangos and bananas are high in fiber and are a concentrated source of nutrients that cause your body to be fuller longer. Mangos pack a powerful punch of Vitamin C and bananas deliver potassium, which aids in regulating blood pressure.

DSC_6863

What other fruits and/or ingredients would you put with the blueberries and kiwi?

Filed Under: Breakfast, Snacks, Vegan, Vegetarian

Polenta Tomato Salad (and a note on aging)

August 15, 2014 by Sarah

I decided to move off Mackinac Island for a variety of reasons, but there is one that I would love to share because it has to do with food and nutrition:

Normally, I eat very clean on my own and am very selective about the food I purchase at home to eat. My diet usually consists of an abundant amount of fresh produce, raw vegetables, greens, low gluten and dairy, healthy fats, and all mostly organic ingredients when I can afford them. I usually feel great, don’t really get sick, maintain the same weight and have a lot of energy.

I had a birthday shortly after moving to the island.

I kept thinking to myself, ‘HOLY COW! 22 sucks! My joints ache, my back hurts in the morning, I’ve gained a little weight, I don’t feel that great and I have little energy..this must be part of the aging process!’ It was kind of a joke because I knew I wouldn’t notice such a stark difference right after having a birthday, but really, I felt a significant difference in how I felt after turning 22.

But then I reminded myself that it had nothing to do with my age or birthday at all.

The amount I paid for room and board weekly included meals in the employee dining room at work. The food was definitely not close to what I typically ate, and there were a lot of unhealthy options: tons of refined sugar-laden desserts, processed foods, lots of gluten and white bread, and non-organic meat and dairy. And I can openly admit that when there is junk food in front of me, I have a hard time saying no and usually give in, which is why I rarely buy groceries that I know aren’t good for me. I didn’t have a choice in paying for this ‘meal plan’, otherwise I would have opted out of it. And since I was paying for it and would usually be at work during meal times, I felt obligated to eat there. I definitely tried to eat away from work when I could and keep produce stocked in my fridge, but we had a silly excuse for a kitchen, very little free time, and I always seemed to be full from eating the food at work.

Overall, it just wasn’t a good fit for me. However, I really learned from it. Since my diet changed dramatically, I was able to see firsthand how much food affects the way you feel. Which makes me even more passionate to inspire people to make small diet changes that add up over time. It matters. And is oh, so worthwhile.

DAAAAARK Leafy Greeeeeeeens (picture me singing that in a luscious, low, vibrato voice). Eat them, drink them, inhale them. These are your friends, and your body wants them like it wants air.

Okay, I’m totally being dramatic. But find a way to add them to your diet. They are loaded with good vitamins, minerals, and phytochemicals. I’ll do a post later going into more detail and how to incorporate them into your diet, but I feel as though I have been wordy enough in this post (and I’m getting reaaally tired, hehe).

This was one of the last salads I made before moving off the island. I had some organic pasta sauce in the fridge and some organic polenta in my food bin, and I knew I wanted to put the two together to make a nice meal. So I added greens. And other vegetables. And made me a salad.

Polenta Tomato Salad

5.0 from 1 reviews
Polenta Tomato Salad
 
Print
Prep time
15 mins
Cook time
10 mins
Total time
25 mins
 
Author: Sarah
Recipe type: Salad
Serves: 2
Ingredients
  • 1 avocado, sliced
  • 1 large handful of cherry tomatoes, halved
  • 1 small onion, chopped
  • 1 clove of garlic, minced
  • 1-2 tbsp. coconut oil
  • ½ tube organic* polenta
  • 2 large handfuls of greens of your choice (I used spinach and kale)
  • hemp seeds, to taste
  • pasta sauce, to taste
  • *Because the majority of non-organic corn is genetically modified, I always buy organic corn/corn products.
Instructions
  1. Saute the onion in coconut oil for about five minutes over medium heat stirring regularly.
  2. Add the garlic, and cook for a couple more minutes until onions become translucent. At the same time, slice ½ inch thick slices of polenta and cook in a frying pan with coconut oil until the edges are golden (I cooked the onions, garlic and polenta in the same pan).
  3. Cut the polenta into cubes before adding it to the salad.
  4. Add the onions, avocado, and cherry tomatoes on top of the greens.
  5. Add the pasta sauce, and sprinkle hemp seeds on top.
3.2.1311

 

Enjoy!

Sarah

 

 

 

 

 

 

Filed Under: Salads, Vegan, Vegetarian Tagged With: avocado, garlic, gluten free, hemp seeds, kale, onions, polenta, spinach, tomato, vegan

The Beginner’s Guide to Banana ‘Nana’ Ice Cream

August 14, 2014 by Sarah

Today as I was posting something on my Facebook page about banana ice cream, I realized I should make a comprehensive guide for people who have never made or are just starting to make banana ice cream. I make this dessert often and feel as though doing so would be beneficial because it’s a healthy and delicious treat I hope more people can enjoy and learn about. It’s even more fun experimenting with it; I have never made the same batch of banana ice cream twice!

Here is your guide to enjoying banana ice cream TO THE FULLEST! 😉

What is banana ‘nana’ ice cream?

Banana ice cream is a frozen raw vegan dessert made primarily from processing frozen bananas in a food processor (using the ‘S’ blade) until they reach the consistency of soft-serve ice cream. There is no sugar or sweetener added to the ice cream because the sweetness of the bananas alone is enough (with the exception of molasses, which is more for flavor). Depending on how ripe the bananas are when you freeze them will affect the sweetness of your ice cream. The more ripe the banana, the sweeter the ice cream.



DSC_4029

Can I make banana ice cream without a food processor?

Yes and no. It depends on how good of a blender you have. You will probably have to add a decent amount of non-dairy milk to get it to blend, and it would probably make it more like a milkshake (which would be nonetheless delicious and you should still do if you don’t have a food processor!). Food processors are what make the frozen bananas into an ice cream consistency because you really don’t need any liquid. I do sometimes add a very small amount of non-dairy milk to the bananas in the food processor because it speeds up the process, but it’s not really needed. I’ve also mentioned this in another post, and my tidbit of advice for those of you who really don’t have much extra money to spend on fancy kitchen appliances but really want them: ask for them for Christmas or your birthday. That’s how I got my juicer and food processor and couldn’t be happier to have and use them both!

I have this food processor and am so pleased with it:

The person who got this for me did his research and found this particular one to be a great appliance for the money, and it definitely has been. Not only does it look very sleek, but it’s durable, the motor is powerful, and the blades are nice and sharp.

DSC_6615

How do I add flavors to my banana ice cream?

The possibilities are endless. For real. The sky is the limit.

Fruit– You can add either fresh or frozen fruit; it just depends on how soft you want your ice cream to be. With adding fruit, I like to make more of a sorbet by squeezing a little bit of lemon or lime juice to give the ice cream a tarter (more tart?..I definitely don’t want to give you the image of tartar sauce while discussing ice cream varieties 😉 ) flavor.

Some ideas: cherries, blueberries, blackberries, strawberries, raspberries, pineapple, peaches, plums, kiwi, pear, mango, oranges (or orange juice), pomegranates, açaí berries or powder

DSC_5957

Protein and Healthy Fats– I love adding some sort of protein and/or healthy fat to my ice cream because while the sugar from all the fruit will provide you with some quick energy, protein and fats will give you some longer-lasting fuel (as well as other benefits). Also, adding a good protein powder makes for a great pre- or post-workout snack! With nut and seed butters, I tend to do a more chocolatey-flavored ice cream rather than a fruity-flavored one. I’m sure it would taste fine mixing the nut/seed butters with fruit, but it’s just my personal preference.

Some ideas: different nut/seed butters like peanut butter, almond/cashew/pecan/walnut/hazelnut butter, sunflower seed butter, and pepita seed butter, protein powder (try to look for ones that are organic, non-GMO, don’t contain artificial sweeteners or other artificial ingredients, and are from grass-fed cows if choosing whey.. I like this one, this one, or this one).

*I haven’t really experimented with putting in coconut oil and coconut butter, but I really like consuming either of these two regularly because they are a healthy source of naturally occurring saturated fat. Just an idea you could experiment with if you like coconut too!

DSC_4041

Flavoring– Woohoo! It keeps getting better! Adding different flavors has been the funnest part for me because it allows you to be creative and really cater the ice cream to your liking. Think spices, powders, and extracts. Also, if you are looking to have small pieces of fruits, nuts, or any other ingredient, add them at the end and process them only a couple times to break them up and incorporate them into the ice cream. I did that once with cherries, and it was sooo good.

Some ideas: raw cacao powder, carob powder, molasses, vanilla, dates, shredded coconut (on top), cinnamon, sea salt, any kind of flavor extract like chocolate, hazelnut or peppermint, espresso powder (I made my own by grinding and toasting organic coffee beans!)

 

Bottom line: don’t be afraid you’re going to mess up the batch by experimenting. As long as you use ingredients in moderation and ones you like together, you should be good as gold. From my experience, banana ice cream is pretty hard to mess up; it always tastes good. And you’ll figure out what you like. I’ll definitely be posting recipes for inspiration so stay tuned!

 

Well, there you have it. I hope this has been educational and you develop some sort of love or appreciation for this yummy frozen treat..and when you do, you won’t believe how fast this happens:

DSC_5985

😉

Do you have any other questions about banana ice cream? Leave them in the comments section below!

 

*Affiliate Disclosure: This post contains affiliate links, which means if you click on the link and purchase the item, I will receive an affiliate commission. I only recommend products I use personally and believe will be worthwhile for my readers. If you choose to do so, I appreciate the support to keep Edibly Educated running strong!

Filed Under: Education, Vegan, Vegetarian

Quinoa Tabbouleh

August 11, 2014 by Sarah

I’ve always loved tabbouleh night! When I was younger, we had a Lebanese family friend who taught my mom how to make some tasty authentic tabbouleh. The fresh taste of parsley and tomatoes together was something even my kid self appreciated. I don’t know what made me think of tabbouleh the other day, but I decided to get some ingredients to try and make my own with quinoa instead of bulgur. Bulgur is a cereal food made from wheat that is traditionally used in this dish. However, those who are gluten intolerant can enjoy tabbouleh when it’s made with quinoa.

I was in a hurry when I decided to grab the ingredients so I got the ones I was sure were in there, but I forgot to get mint. So, although this recipe does not contain fresh mint leaves, you can experiment adding them to taste if you are interested because it adds a unique flavor to the dish and is typically used.

This tabbouleh goes very nicely as a side dish because it contains both vegetables and quinoa or it would also taste great with some hummus and pita bread for a snack! Either way, it’s a nice chilled dish that gives your body some of those greens and vegetables it so loves.

Do you know how good parsley is for you?

Often times it’s used as a garnish or is a very popular seasoning, but the consumption of fresh raw parsley is less common. Parsley is a great healing food that not only provides the body with important vitamins, but it has also been proven to support the heart, joints (because of anti-inflammatory properties), and enzymes in the liver that aid in detoxification. One reason I love tabbouleh is because it’s a good way to incorporate the herb into your diet since the dish has a generous amount of fresh parsley in it. And it’s such a plus that it tastes great!

DSC_6817

Quinoa Tabbouleh
 
Print
Prep time
10 mins
Total time
10 mins
 
Author: Sarah
Recipe type: Side Dish
Serves: 4-6
Ingredients
  • 1 cucumber, skinned and diced into bite-sized pieces
  • 1 cup fresh parsley leaves, finely chopped
  • 2 medium tomatoes, diced
  • 2 green onions, thinly sliced
  • ½ lemon, freshly squeezed
  • 2 cups quinoa, cooked and cooled
  • 3 tbsp. olive oil
  • sea salt, to taste
Instructions
  1. Cook quinoa according to package instructions and let cool.
  2. Place all ingredients together, mix and let marinade in the fridge for at least an hour. Serve chilled.
3.2.1311

 

Enjoy!

Sarah

Filed Under: Salads, Vegan, Vegetarian

Dark Cherry Chocolate ‘Nana’ Ice Cream

August 8, 2014 by Sarah

Sweet summertime and fresh cherries from a roadside stand=some pure Michigan bliss. I’ve always had that beautiful association since I was a kid having cherry pit spitting contests with my siblings in the street. Check out some of these oldies I dug up from freshman year of high school. Am I a flattering cherry pit spitter or what?

215230_5075906573_9417_n 216094_5075921573_7119_n 217118_5075891573_3585_n

When I had cherries I needed to eat up so they wouldn’t go bad, I couldn’t think of a better solution than to make some banana ice cream. Still my favorite treat because you really can’t feel an ounce of guilt for eating any of the ingredients below.

DSC_6631

Dark Cherry Chocolate 'Nana' Ice Cream
 
Print
Cook time
5 mins
Total time
5 mins
 
Author: Sarah
Recipe type: Dessert, Ice Cream
Serves: 2-3
Ingredients
  • 4 bananas, frozen
  • 1 cup cherries, pitted
  • 1 tsp. vanilla extract
  • 1 heaping tbsp. raw cacao powder
  • ¼ tsp. of sea salt
  • non-dairy milk (I used almond), as needed
Instructions
  1. Place the frozen bananas into a food processor and process until bananas become the consistency of soft-serve ice cream (you may need to add milk to assist or speed up the process).
  2. Add remaining ingredients, reserving a ½ cup of cherries, and process until smooth.
  3. Add the last of the cherries, and process for only 5-10 seconds so larger pieces of the cherries are distributed throughout the ice cream.
3.2.1311

 

Enjoy!

Sarah

 

Filed Under: Desserts, Vegan, Vegetarian

Stay Connected

  • 
  • 
  • 
  • 
  • 
  • 
  • 

Hey there!

My name is Sarah. This is a wellness blog where I hope to encourage and inspire you on your mission to healthier living. Read More…

Subscribe Below For Email Updates Including Recipes, Articles, Videos & More...

Recent Posts

  • Smoothies While Traveling: Easier Than you May Think
  • How to Make an Incredible Salad Without Using Dressing
  • How to Pick the Right CSA for You (and Your Family)
  • What is Power Ingredient of the Week?

Raw Sesame Coconut Bars

Sesame Bars-23
Doterra 5

Homemade Sesame Ginger Dressing

Sesame Ginger Dressing-30

Instagram

 Cruciferous veggies are the most powerful anticancer foods in existence. They are also the most micronutrient-dense of all the vegetables as well! Here's a perfect way to add them to your diet: mix small cauliflower and broccoli florets, shredded cabbage and carrot, thinly sliced bell pepper, cucumber and onion with a couple cloves of minced garlic and some great northern beans. Splash some high-quality red wine vinaigrette over everything and mix well  so crunchy, tasty and good for you!  Life gets busy annnnd cereal. But here's how to you can make it heartier and healthier: start with unsweetened rice/kamut/buckwheat puffs with almond/rice/coconut/cashew milk. Then spruce! Dried fruits, fresh fruits, nuts, seeds, powders. Here I added quinoa flakes, chia seeds, fresh ground flaxseed, raisins, sliced banana and kiwi, freeze dried strawberries, and goji berries! Lots of power and flavor in one lil bowl.  It's been too long  carrot, celery, cucumber, ginger, beet (and greens, radishes (and greens), lemon, lime and pineapple.  Today's breakfast is on my story! Muesli (this one is more like granola) with rice quinoa milk. I added chia and hemp seeds, cacao powder, maca powder, camu camu powder, and a sliced banana on top!
TAP

Archives

  • November 2016
  • July 2016
  • May 2016
  • April 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
15% OFF All Navitas Naturals Products

Copyright © 2019 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress