Butternut Squash is one of my Fall Favorites and when paired with cinnamon it gets an even richer, sweeter and more delicious flavor! Served in so many ways... it's time to get cooking!Read More
Instead of frying, just roast these tasty little florets a high temperature for a crispy broccoli piece that has tons of crunch with a lot less oil. Sometimes it’s just a matter of getting creative with our vegetables to keep things interesting!! This dish goes wonderfully with a drizzle of a mediterranean style dressing of tahini-garlic-lemon.Read More
YUM this easy peasy side dish is SO tasty and really takes those basic roasted vegetables to a whole new level! Meet the perfect combo of sweet, salty, starchy, with a perfect balance of acidity from fresh lemon.Read More
Bacon and Brussels - I don't think anyone can go wrong here! Enjoy this tasty dish paired with any main entree and save for lunch to mix up with quinoa or grilled chicken in a salad. I'm licking my lips already!Read More
This comforting crockpot recipe has only 6 ingredients: shredded chicken, savory seasoned carrots, onions and celery and chicken broth which will provide you with fiber and protein (without the refined carb noodles) to fill you up and keep you satisfied in these cooler monthsRead More
Ruby ripe plums and nectarines diced up with fresh juicy strawberries and the wonderful taste and smell of FRESH BASIL! Lightly tossed in lemon juice and balsamic vinegar you get the perfect acidity and balance in this seasonal fruit salad. Get the recipe and I share how to enjoy it 3 different ways this summer!Read More
Add color to the July 4th spread with these tricolor roasted smashed potatoes!! Enjoy these roasted fingerlings, red russet and purple baby potatoes keeping it simple seasoned with salt/pepper and your choice of herbs.Read More
This is the perfect seasonal salad to have for lunch or dinner this weekend - Paired perfectly with a balance of toasted hazelnuts, peppery arugula, delicate spinach and the pop of balsamic glazed strawberries and asparagus this is a winning dish everyone will love!Read More
Zucchini in a smoothie? YES, that's right! It's so delicious and tasty and I was surprised I couldn't really taste the zucchini itself, I was more memorized with the beautiful purple color from the blueberries and the creamy cold taste. Zucchini is excellent for boosting immunity as it's a great source of vitamin C. It even has a bit of protein, and is excellent for fiber which will help to promote satiety and hunger as well as helping with overall digestion. Get this recipe and try it today!
ZUCCHINI IN A SMOOTHIE!
- 1/2 zucchini (fresh or freeze ahead of time into cubes)
- 1/2 cup blueberries (fresh/frozen)
- 1 cup water
- 1 Tbsp Flax Seeds
- Squeeze of 1 orange
1. Add fresh or frozen zucchini and blueberries to blender. Add water, flax seeds and squeeze the juice from 1 orange into your blender. Blend on high for 60-90 seconds until smooth.
*TIME TIP: Wash and slice zucchini and put in the freezer in a sealed bag, mason jar or large glass container. This helps time saving and also prevents any zucchini from going bad in the fridge!
*OPTIONAL ADD-INS: For extra healthy fats/more creamy texture add 1/4 avocado. For extra protein, add 1 scoop vanilla or plain protein powder.
These little balls or bars are made with just 3 ingredients - nuts, date, and unsweetened coco powder!Read More
Did you know broccoli has the power to prevent some types of cancers and may even help to reduce tumor cell growth and size? This juice contains oranges and apples for sweetness, while the cucumber and broccoli add a good amount of those alkalinizing veggies to even it out and give you a micronutrient rich "Cancer Fighting Juice"!!Read More
They satisfy carb and sugar cravings because they are rick in those starchy carbohydrates that fill me up when I can't kick it. Especially good fuel for endurance athletes and a beautiful way to get glowing skin - the rich carotenoid nutrients help to bring some color (especially helpful in the cold winter months!) Sweet Potatoes are rich in potassium, fiber, and vitamin A. You MUST try this recipe. It is my favorite and soon to be yours too!Read More
You're unlocking the suns harnessed powers within the plant cells to provide your body wonderful nutrition! A juice for Vitamin C, detoxification, and hydration. Did you know Bell Peppers have more vitamin C than an orange?!Read More
Looking for some SPICE to your dinner-time fare? This dish was inspired by my recent travels to Rishikeshi, India back last Fall 2015. Indian food is rich in spices and aromatics like onions, garlic, turmeric, and ginger all of which have amazing nutritional properties (and make your food taste super delicious!!)Read More
Sweet Potato Fries. Yup another one of gods gifts on this beautiful earth. This is a staple for me at home, something I make in some general form whether it's roasted sweet potatoes, sweet potatoes added to quinoa or a spinach salad. But today, it was their roasted form in a crunchy texture all on their own (perfect to pair alongside mostly any meal or to have all on their own!)
Why are SWEET POTATOES better than their white counterparts? They are a complex carbohydrate that instead of turning immediately to sugar like their white coutnerparts, they help to stick with you longer and are rich in nutrients that are devoid in white potatoes. What is the sweet potato most known for on a micronutrient level:
- Vitamin A - Sweet potatoes are the richest source of Vitamin A needed for vision, strong immunity, and strong and healthy skin.
- Carotenoids (Beta-carotene) - Carotenoids are the organic pigments giving the sweet potato its rich skin and has powerful effects on boosting the immune system and supporting healthy skin.
- Potassium - A mineral needed to support normal functioning of cells and organs. It's also an electrolyte needed to support healthy nerve and heart functions
SWEET POTATO FRIES
SERVES: 2 (batch cook to make more all at once!)
- 1 Large Sweet Potato
- 2 tsp Coconut Oil
- 1/4 tsp salt
- PRE-HEAT. Preheat oven to 450°F.
- SLICE. Peeling is optional, but wash it well if you keep it on. Slice into 1/2" strips. HERE is a good video to demo how to cut them into small strips with your knife.
- SOAK. This step is optional, but helps give a crispier fry. Soak your sweet potatoes in a bowl of water so they are completely immersed. This helps release some extra starch and water content. After soaking for 1 hour, drain and pat the taters dry with a cloth or paper towels (make sure you get all the moisture out).
- SEASON. Toss sweet potato wedges with just a tiny bit of oil, salt and pepper (you can add any other seasoning you want like cayenne, cinnamon, or rosemary and thyme). You can toss on the baking sheet or in a small bowl.
- COOK. Spread the wedges out on a rimmed baking sheet lined with aluminum foil for easy clean up. Cook 15 minutes, flip over, and cook another 10 minutes. Shut off your oven and open the oven door. (The cool air will help them to crisp up).
PS - Shoutout to the amazing PARK & VINE store next to where I live in downtown Cincinnati, OH. They have a local farmer that brought their local sweet potatoes... and boy can I tell you, the local varieties taste THAT much sweeter!
Healthy Fats are important to maintain cell membranes, to hold together our cells and even absorb nutrients from our food. Without enough healthy fats, you may have dry or cracked skin, brittle hair and nails, weight loss or weight gain, trouble focusing, hormone imbalances, and a variety of other cascading effects. Avocados are a great source of HEALTHY FATS to incorporate around the snack table, appetizer platter or to have alongside a healthy meal like eggs or taco Tuesday. Enjoy this festive guac around the Holidays - I just loved the combo of Red & Green!!
Festive Pomegranate Guacamole
- 2 Avocadoes
- 1 lemon or lime, juiced
- Kosher Salt/pepper to taste
- ½ cup pomegranate seeds (1 small pomegranate or ½ a Large Pomegranate)
- DE-SEED AVOCADOES. Slice avocado in half, remove the center pit.
- SCOOP OUT & MASH. Scoop out the avocado, add to a small bowl and mash until you reach desired consistency.
- SEASON. Add kosher salt, pepper, and lemon/lime juice.
- ADD POMEGRANATE SEEDS.
- SERVE. Serve with whole grain pita chips or my favorite dip with apple slices! You can also serve this on a chicken wrap or salad, or serve on the side of eggs for breakfast.
Why is this in the snack section? I want to encourage you to eat whole foods and not just the typical "snack-y" things that come in the form of bars, dips, and bite-sized pieces. Try using leftovers or in this case, have 1/4 cup of my apple spiced quinoa to get you started! This is a meal you can batch make in just 10 minutes but will last you throughout the week for BREAKFAST, LUNCH, SNACKS, and DINNER? Welcome to the world where meal prep does not have to be difficult, it's just how you prepare and set yourself up for success!
Get a large stockpot of boiled on the stove and cook your quinoa in 12 minutes and your ready to add in all the ingredients for a week long amount of snacks and meals.
Quinoa is a superfood too, it's a plant-based protein (great for vegans and vegetarians), but is also a gluten-free, wheat-free grain (good for those on elimination diets, on the paleo diet, or on testing out a wheat-free/gluten-free dietary protocol to test for any intolerances or allergies.
Apple Spiced Multi-purpose Fall Quinoa
- 4 cups cooked quinoa
- 2-3 Large Apples, diced into small squares
- 1-2 T cinnamon (depending on your preference you can add a shake more)
- 1-2 T raw, local honey (*Raw, local varieties will give you further health benefits like supporting your immune system to fend off viruses, allergies and bacteria in the air and soil in the region you live)
- 1/2 cup almonds (roughly chopped)
- 1/2 cup raisins *optional
- Sea Salt to taste
- Cook your quinoa according to the directions (cook extra so you have plenty on hand for any other dishes you want to make!)
- Wash and chop your apples. Add apples, cinnamon, honey, almonds, raisins and salt to the quinoa. Mix to combine
- SERVE: Quinoa can be served hot off the stove or cold as is.
Snack: Serve as is with a spoon or dip with apple slices.
Breakfast: Serve warm on the stove top. Add a little almond milk to make a warm porridge for cold fall mornings.
Lunch: Serve as is or over a large bed of leafy greens for a salad.
Dinner: Use this mix to stuff a sweet potato! Just cook your sweet potato in the oven whole at 350F for 30-45 minutes, then open it up scoop out a small circle and put the quinoa in the center. Checkout my recipe for stuffed sweet potatoes.
Strawberry Fields Forever (Smoothie)
I typically love my smoothies with blueberries but recently I purchased frozen strawberries (now being out of season) and it came out DELICIOUS! Did you know Frozen Strawberries actually have as much if not MORE nutrition locked into its little red walls than fresh? Think about it, if your berries are snap frozen at the exact time of peak ripeness right off the fields, it will hold on to those nutrients rather than being picked before peak ripeness, and then ripened as they get packed into boxes, travel to the grocery store, and wait on shelves for you to pick them up and bring home. Snap frozen berries for this reason, can have more nutrients than the fresh ones who have been sadly waiting to get to your fridge and all the while, have been ripening during transit, not receiving the full sun and light they need.
In this case, frozen strawberries in my smoothie this winter! Combine it with spinach and banana, you've got Iron, Folate, Potassium and even a little protein! I add my Vega Protein Powder to this if I am having post-workout!
- 1 cup almond milk, unsweetened
- 2 large handfuls of spinach
- 3-4 large strawberries, frozen or fresh
- 1/2 banana
- 1/2-1 scoop Vega Protein Powder
- Add more almond milk or water if you want to increase the volume
Add all ingredients to a high-speed blender and blend until smooth consistency!
BODY BOOSTING GRANOLA BARS
Healthy and smart snacking can be incredibly easy (and delicious) if we plan ahead! My boyfriend has been downing the grocery store brand's granola bars by the box on a weekly basis, so I figured, if he loves the convenience of opening a wrapper and taking a bite out of a little bar, why not give him the same experience but with ingredients right from our home (rather than a processed plant with lots of additional items and sugars!)
Not only did my bars come out more tasty, but they are packed with omega 3's... those BRAIN BOOSTING foods decrease inflammation and support healthy cognitive functioning. Omega-3 Fatty Acids are essential, meaning we need to get them from food (our body can't make them). We get these from foods like salmon, tuna, avocado, and a variety of nuts and seeds that this recipe includes! Flax seeds are one of the highest sources of omega-3 fatty acids and can help to increase your clarity, focus and memory! Almonds also add a wonderful source of Vitamin E helpful for skin and even thyroid health. The combination of nuts and seeds also make this a high fiber nutrition bar which helps to keep bowels regular and excrete any leftover toxins that need to be gathered up and swept away. A great option for someone on the go, or someone looking to transition into a more plant-based lifestyle but replacing the old foods with these mineral and vitamin rich foods like nuts and seeds!
*SIDE NOTE: Keep in mind, just because these are better for you because they don't have added refined sugars and weird unpronounced ingredients, doesn't mean to give yourself 3-4 servings more. One bar will do it! This is a nutrient packed and also energy dense bar... meaning it's got the calories and nutrients packed in, so don't go overboard otherwise you'll be tipping these healthy options in the wrong direction.
SERVES: 9, 2" Squares
- 1/2 cup Seed Mix (mix a combination or just choose 1-2: Flax, Chia, Sunflower, Pumpkin seeds)
- 1 cup Almonds
- 1/4 cup raw local honey
- 1/2 cup raisins
- 1/4 cup almond butter
- 1/8 tsp salt
- 1 Tbsp cinnamon
- Get out a food processor (YES this is KEY to making these bars the perfect texture!)
- Add almonds and pulse until small pieces form but still remains chunky.
- Add remaining ingredients and process for 30 seconds or until well combined. (The texture should hold together when you pinch it in your hands. If not, add 1-2 Tbsp more honey or almond butter.
- Dump contents into a 9x9 glass baking dish. Place in the freezer for at least 1 hour. Remove from freezer and slice into 9 equal bars.
- ****For weekday snack prep, once cutting the bars, put into individual baggies or saran wrap to take as grab-and-go options.
5-Minute Tomato-Pineapple Salsa Bites
I know what you're after.... salty chips, sweet candies, and creamy textures. OK, lets take out the processed ingredients and create a satisfyingly sweet, salty and creamy snack! My mom tends to buy the processed salsas, and there are always pretzels and candies lying around. But with a recipe that stretches FAR on the $$ and gives you so much more amazing nutrients (because the enzymes aren't destroyed as they are in packaged sealed containers at the stores). You get a wonderful amount of lycopene in the tomatoes, immune, antioxidant and digestive boosting properties from your pineapple, and even some anti-viral and anti-inflammatory properties from your garlic and onion.
What the SECRET? 3 things:
1. FRESH, LOCAL, ORGANIC INGREDIENTS
2. A FOOD PROCESSOR
3. THE SECRET INGREDIENT: PINEAPPLE (ok it's not so secret but its key to give it that sweet seductive taste that pulls it all together)
- Large Tomatoes (or more if needed)
- 2 cloves garlic
- 1/2 yellow onion
- Handful of Cilantro
- Sea Salt and Pepper to Taste
- 1/4 of 1 large pineapple (about 1-2 cups)
- Wash and add all ingredients to a large food processor (you may need to roughly chop the yellow onion, and remove the head of the tomatoes).
- Pulse about 30-60 seconds until you reach desired consistency.
- Chill and serve with a side of toasted pita bread with a sliver of avocado for that healthy fat and creamy texture.
SERVES: 1 Quart of Salsa
COST: $4 (same price for triple what you get from store bought brands)