Category Archives: Recipes

Learn How to Make a Whole-Food Protein Smoothie

Learn How to Make a Whole-Food Protein Smoothie

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This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.

Ingredients: 

  • 1 cup frozen wild blueberries or other  seasonal fruit
  • ½ cup frozen cranberries
  • ¼ lemon with rind (optional)
  • 2 tbs. almond butter
  • 2 tbs. pumpkin-seeds
  • 2 tbs. chia seeds
  • 2 tbs. hemp seeds
  • 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)
  • 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)
  • 1 tbs. extra-virgin coconut butter
  • ½ cup unsweetened almond or hemp milk
  • 1 cup water, plus 1 to 3 ice cubes if desired.

Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.

For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.

You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.

Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Rightsize the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.

Prep time: 3 to 5 minutes, including cleanup.

Thank you for visiting. If you like this recipe please save and share with friends.

Shari

 

 

Healthy Start to Your Day Drink

Try this simple blended drink in addition to your breakfast to get several servings of veggies first thing in the morning, and to get your body craving more nutrient-dense food later in the day:

  • 1 cup water (preferably filtered)
  • 1/4 to 1/2 cup organic apple cider
  • Two stalks of celery, cut in chunks your blender can handle
  • One whole, unpeeled cucumber (cut in half or quarters)
  • 1/2 of a lemon, rind and all
  • Two leaves of organic kale
  • Little nib of ginger (about the size of your pinkie fingertip)

Ideally the ingredients are all organic; if they’re not, wash them well before adding them to the blender. Blend to smoothie consistency, but still with some chewy bits. Pour into a tall glass and enjoy (to get the most nutrition and satisfaction, be sure to chew each sip before you swallow).

Article  and recipe provided by Pilar Gerasimo from The Living Experiment

Thank you for hanging out on the website. I you the like the recipe please share with friends and leave any comments below.

Blissful day,

Shari

 

Easy Chocolate Chia Seed Pudding Recipe

You must try this. This is the version I enjoy, but there are many other ones as well..
 
Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!
 
15 minutes
Ingredients
Vegan, Gluten free, Paleo
∙ Serves 4
Condiments
  • 2 tbsp Maple syrup if not blending
Baking & Spices
  • 1/4 cup Cacao or unsweetened cocoa powder
  • 1/4 tsp Sea salt
Nuts & Seeds
  • 1 1/2 cups Almond breeze almondmilk, Unsweetened Original
  • 1/3 cup Chia seeds
    NOTE**   can also add in unsweetened coconut flakes and top with your favorite nuts and berries. 
    If you like this recipe please leave a comment below and as always please share with friends.
     
     
     
    Thank you for stopping bye.

    Blissful day and healthy eats,   Shari

Juicy Turkey Burgers

Ultra Juicy Turkey Burgers
ultra-juicy-turkey-burgers
Author: The Lean Clean Eating Machine
Recipe type: dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
Incredible juicy turkey burgers, cooked in the oven instead of the grill.
Ingredients
  • 1.25 lbs. organic lean ground turkey
  • 2 tsp. olive oil
  • 1.5 Tbsp. dijon mustard
  • 1 Tbsp. liquid aminos
  • 2 large cloves garlic; minced
  • 1 Tbsp. Italian seasoning
  • 1 tsp. onion powder
  • ½ tsp. granulated garlic
  • ½ tsp. ground black pepper
  • ¼ tsp. ground Himalayan pink salt
  • ½ cup yellow sweet onion; finely chopped
  • ¼ cup fresh flat leaf parsley; finely chopped
  • 1 Tbsp. milder hot sauce (I used Tapatio brand)
  • ***Optional:***
  • 2 ripe avocados; peeled, pitted and mashed
  • ¼ cup cilantro
  • ¼ Red onion; half finely chopped for quick guacamole, other half sliced and used for burger topping
  • 1 small jalapeno; seeded and finely chopped
  • 1 small lime; juiced
  • Salt and pepper to taste
  • Hot sauce of your choice
  • Lettuce wraps to serve them in (large romaine leaves, butter lettuce, collard greens, etc.,)
Instructions
  1. In a large mixing bowl, combine ground turkey, olive oil, mustard, liquid aminos, garlic and seasonings.
  2. Add in chopped sweet onion, parsley and hot sauce.
  3. With clean hands, combine mixture completely. You want the texture to seem almost mushy in order for it to stick and stay together.
  4. Once your turkey is well mixed, grab an amount that is slightly smaller than a tennis ball to form a patty with your hands. Patties should be about ¾” thick.
  5. Place patties on a non-stick baking sheet with edges (you cannot use a flat sheet as the juices will run everywhere). Repeat process until all of your turkey is used. You should have about 8 patties total.
  6. Move your oven rack about 6″ from the broiler, and turn broiler on the high setting. Allow it to heat up for a few minutes.
  7. Place your baking sheet into the oven and allow patties to cook for approximately 7 minutes on one side, then flip and cook for 7 minutes on the other. The outer portion of your turkey should turn a golden brown.
  8. When finished, remove patties from oven and check the internal temperature of your thickest patty with a meat thermometer. The temperature needs to be at least 165F. If you don’t have a meat thermometer, a patty is finished when the juices run clear and the interior is opaque with no pink.
  9. In a medium mixing bowl, combine avocados, lime juice, cilantro, chopped red onion and chopped jalapeno, mixing thoroughly.
  10. Place turkey burger on one half of your lettuce leaf and top with red onion slices, a spoonful of guacamole and a drizzle of hot sauce. Place other lettuce leaf on top and enjoy!

If you like this recipe please share with your friends!
Shari

Coconut protein balls

coconut-balls-pict

Ingredients:

1 cup almond flour

4 scoops vanilla protein powder

2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)

the juice and zest of 1 lemon

3 tbsp coconut oil

3 tbsp honey

1 tsp vanilla

1 tsp sea salt

DIRECTIONS:

Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined.

Scoop out a heaped teaspoon of mixture and roll into a ball with hands.

Finish off by rolling in coconut to cover the outside of the ball.

Set in fridge for 1 hour to chill and set.

Soo yummy Enjoy!
If you like this recipe please share with your friends. Thank you for coming to this blog.

Shari

Eating with the changing season.

fall-vegtables-pict

It’s as predictable as the sunrise. Back to school time rolls around, and fall produce appears in the market. Pumpkins and squash, collards, sweet potatoes and apples are just a few of our fall favorites. See recipes below.

They bring an appreciation of the changing seasons, as well as beautiful color and lots of nutrition to the table.

5 Reasons Seasonally Eating is Smart

Today’s supermarkets carry almost all foods all year long. We are lucky to be able to eat whatever we want. But eating what is in season has some important benefits.

1. When you eat foods that have just been picked, you know that you’re eating it when it is at its best and its freshest.

2. Food that is freshly harvested has more vitamins and minerals then food that has been stored for a while.

3. You also can get seasonal food from nearby farm stands and markets. This not only supports local businesses, but is also good for the environment.

4. Food that is grown nearby doesn’t have to be shipped or transported. It has a smaller carbon footprint.

5. Seasonal foods are also likely to be cheaper then foods that are out of season.

Fall foods like pumpkin, collards, squash and sweet potatoes help us prepare for the cold months ahead. Here’s why they’re so good for you.

Pumpkins

There’s much more to pumpkin than jack o’ lanterns and pumpkin spice lattes.

Pumpkins are loaded with vitamins A, B6, C and E.

They also high in potassium, iron, and fiber. They make delicious desserts, but can also be used in soups and side dishes.

And don’t throw out their seeds! Roast them and eat them for magnesium, zinc, and Omega 3 fats.

Collards

One of the healthiest of the dark green vegetables, collards have 7 grams of fiber in every cup and are rich in vitamin A.

They also contain magnesium, potassium and protein and can be used in any recipe that calls for spinach.

Squash

Squash contain vitamin A, C, E, and B6. They also are loaded with niacin, thiamine and folate. Their antioxidant compounds help to boost the immune system and fight inflammation.

Sweet Potatoes

The orange flesh of a sweet potato is one of the best sources for beta-carotenes.

They ‘re also so high in vitamin A that just 3.5 ounces of their flesh has one third of all the vitamin A you need for the day.

Want to start adding these ingredients to your diet today?

Here’s a great recipe for a quick, light and delicious meal using pumpkin and collards in a colorful and healthy way.

Quinoa Curry Pumpkin Collard Wraps

INGREDIENTS

1 cup cooked quinoa

1/2 cup pumpkin puree

1 teaspoon paprika

1 teaspoon curry powder

salt to taste

handful alfalfa sprouts

1 cucumber, peeled and cut into thin strips

1 avocado, cut into thin strips

6 large collard leaves (or 12 smaller ones)

Tahini sauce

DIRECTIONS

Combine quinoa, pumpkin puree, and spices. Mix until smooth.

Cut off the thick vein from the collard leaves and lay them out flat in front of you. If you are using smaller leaves, layer them on top of each other.

Add a few spoonful’s of the filling to each leaf. Top with cucumbers, avocado and alfalfa sprouts, then roll collard leaf into a wrap.

Serve drizzled with tahini sauce or use the sauce as a dip.

Sourced from  http://danettemay.com/5-reasons-to-eat-seasonal-veggies-this-fall/

If you like this article share with your friends and leave a comment below.

Healthy Happy Day!

Shari

Hummus Beet Wrap

Hummus Beet Wrap

Beets-fi-300x180

INGREDIENTS

1 Tbsp. Hummus
1 6-inch Sprouted Grain Tortilla (Gluten Free)
½ c. (75g) Peeled and Grated Beet (TIP: Cut beet into 3 or 4 big chunks and grate using the
grating disk for a food processor or large holes of box grater.)
2 tbsp. Feta (½ oz.)(15g)
¼ Packed c. (5g) Arugula, roughly chopped

DIRECTIONS

Spread hummus on tortilla, leaving a 1 ½ inch(4cm) border. Sprinkle evenly with beets, feta, and
arugula. To roll up, fold in 2 opposite sides of tortilla and roll, starting with the end closet to you.
Slice each wrap in half on the diagonal. Wrap each wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top bag. (Make Ahead: May be made up to 1 day in
advance.)

If you likes this recipe please leave a comment below. If you would be so kind please chare with your friends.
Shari

Coconut and Chia cooler

Coconut and Chia Cooler

Fruit
Fruit

INGREDIENTS

1 cup coconut water

2 tablespoons fresh squeezed pineapple juice

1 tablespoon chia seeds
I also like to add a few tbls of Aloe juice or gel

DIRECTIONS

Briefly blend all ingredients in a blender or shake well in a closed container and let sit for 15 minutes. (Give those chia seeds time to expand.)

Chocolate Avocado (Vegan) Cupcakes with Avocado buttercream Frosting

This is not one of my healthier recipes but they are soo good. I made them for my daughter’s birthday and she loved them. I am making them again. 

Chocolate Avocado {Vegan} Cupcakes with Avocado Buttercream Frosting

Yield: 24 cupcakes

 Avocado-Cupcakes-with-Avocado-Buttercream-@cupcakesandcrinoline.com_

Moist and delicious!

Ingredients

Cupcakes
    • 3 cups flour
    • 6 Tbsp cocoa powder
    • 1/2 tsp salt
    • 2 tsp baking powder
    • 2 tsp baking soda
    • 2 cups sugar
    • 1/4 cup vegetable oil
    • 1/2 cup soft avocado, well mashed, about 1 medium avocado
    • 2 tbsp white vinegar
    • 2 tsp vanilla extract
    • 2 cups water
Avocado Buttercream
  • 2 ripe avocados
  • 2 tablespoons butter, softened
  • 1 teaspoon vanilla extract
  • 4 cups powdered sugar
  • pinch of salt

Instructions

Cupcakes
    1. Preheat your oven to 350 degrees and line cupcake pans.
    2. In a medium bowl, whisk together flour, cocoa, salt, baking powder, and baking soda. For the smoothest batter, sift the ingredients together prior to whisking.
    3. In a smaller bowl, mash the avocado and then whisk in sugar, oil, vinegar and vanilla. Once thoroughly combined, add and mix in the water.
    4. Add the avocado mixture to the flour mixture all at once, whisk until mostly smooth, and then divide among prepared cupcake pans.
    5. Bake 18-20 minutes, or until a toothpick inserted into the center comes out clean. You can also test by lightly pressing a finger on the top of a cupcake – if it bounces back, they are ready, but if your finger leaves an impression, continue baking and check again in a minute or two.
    6. Remove from the oven, and allow to cool in the pan for 5-10 minutes. Remove from pan and finish cooling on a wire rack.
Buttercream
  1. Cream avocado and butter together until smooth.
  2. With the mixer on low speed add powdered sugar one cup at a time.
  3. When adding your last cup of powdered sugar add a pinch of salt and vanilla and mix until smooth.
  4. More sugar can be added if you’d like the frosting thicker. Frosting can be stored in the refrigerator for up to 3 days.
  5. Refrigerate cupcakes once cooled and frosted.

Notes

These should be refrigerated and eaten within 3 days.

The cupcake recipe is adapted from Joy the Baker and the Buttercream from How Sweet It Is 

If you like this recipe please share with your friends and leave a comment below how your recipe turned out.

happy baking  Shari

No-Bake Homemade Protein Energy Bars

Homemade Protein Energy Bars

No Bake protein bars

Ingredients

  • 5-6 cups organic thick cut oats
  • 2 cups vanilla protein powder can be any brand
  • 1 cup nut butter I prefer peanut
  • 1 cup milk, rice, almond or skim
  • 1/2 cup butter can use yogurt butter
  • 1/4 cup melted coconut oil
  • pinch of sea salt
  • 1 tsp. vanilla
  • 1/4 cup coconut sugar
  • 1/4 cup maple syrup or agave add more if want bars sweeter
  • 1/2 cup flax seeds
  • 3 TBLS  Chia seeds
  • 1/4 cup fine shredded  coconut flake
  • 1/2 to 3/4 cups mini chocolate chips (Enjoy life mini chips king Soopers)

Instructions

In large sauce pan melt butter, sugars, salt  and milk. Bring to a boil for 3 minutes, remove from heat & stir in nut butter and vanilla. In a large bowl mix oats and protein powder well. Then add seeds & coconut to oat bowl.  Quickly add oat mixture to nut butter sugar mixture, stir well – consistency will be thick.  At the very end add chips (they will melt). Place mixture on parchment paper it is very sticky but hardens well. Place another sheet of Pam sprayed parchment paper on top. Roll out or pat down with hands to desired thickness,remove paper. Let cool, cut into desired size bars. Can be frozen up to one month in freezer.  Enjoy!

If you liked this recipe please share with your friends and add a comment below.

Shari