1/25/2019
BROCCOLI GUACAMOLE
A twist on traditional guacamole with an addition of broccoli! Ingredients:
• 2 ripe avocados • 1 cup raw broccoli • ¼ cup red onion, diced • ½ jalapeno, minced • 1 tomato, diced • handful of fresh cilantro or parsley, minced • zest and juice of 1 lime • 1 tsp ground cumin • ½ tsp salt Directions: 1. Peel the avocado, remove seed and scoop into a bowl. Mash the avocados with a fork. 2. Add the broccoli, red onion, jalapeno and cilantro/parsley to a food processor*. Pulse until finely chopped. Place mixture into bowl with the avocados. 3. Chop the tomato and add to bowl. 4. Mix in the lime juice, ground cumin and salt. 5. Serving options: cucumbers, celery, organic corn chips *If you don’t have a food processor, just chop all by hand. Check out our food processor here: Cuisinart Elemental 8 cup Food Processor
1/24/2019
CHIA SEED PUDDING W/CACAO
Ingredients:
Directions: 1. In large glass bowl, add chia seeds to almond milk and whisk together. Add cacao and whisk to break up any lumps. 2. Add sweetener and blend well. Cover and place in refrigerator. Mixture will firm up overnight. 3. Add favorite toppings and serve.
1/22/2019
BLACK BEAN & VEGGIE LETTUCE WRAPS
Ingredients:
1, 15 oz can black beans, rinsed and drained 1 cup frozen corn, thawed 1 tomato, diced 1 cucumber, peeled, seeded and finely chopped ½ yellow or red bell pepper, finely chopped ½ jalapeno, finely chopped ½ cup fresh cilantro, finely chopped Juice of 1 or 2 limes, about ¼ cup (use the zest too!) 1 tsp cumin 1 tsp salt Ice Berg, Romaine or Bibb Lettuce work great for the wraps Directions: 1. Add beans to large bowl. 2. Mix in tomato, corn, cucumber, bell pepper, jalapeno and cilantro. 3. Add cumin and salt. 4. Pour lime juice over all and combine well. Scoop mixture into lettuce cups. With just a few simple and fresh ingredients, you can make these delicious and healthy black bean and veggie lettuce wraps! Enjoy!
1/18/2019
CHUNKY MONKEY SMOOTHIE
A Flash back to Valentines Day 2014: In the kitchen with my son and his friend making Valentine "treats" like this delicious smoothie! Chocolate, peanut butter and bananas are always a great combination. We have created this delicious smoothie that uses peanut butter, banana, and raw cacao powder, along with a few other healthy ingredients. Raw cacao powder is a 100% dark chocolate source of antioxidants, magnesium, iron and fiber and has the rich chocolate taste without the sugar and processing. This smoothie would be a perfect, healthy treat for a Valentine's Day breakfast. My son and his friend were great helpers in making the Chunky Monkey Smoothie! You can always get kids to consume extra nutrients with smoothies! Ingredients:
1. Blend all in a blender until smooth. 2. Top with unsweetened coconut (optional)
1/18/2019
RED BEET HUMMUSFor a fun and festive appetizer or snack for Valentine's Day, try this heart shaped veggie platter served with a beautiful red beet hummus. We used cucumbers, radishes and red peppers and cut them into heart shapes. Red Beets are a great source of potassium, magnesium, fiber, phosphorus, iron, vitamins A, B & C, beta-carotene, and folic acid, among many other wonderful nutritional benefits. The recipe follows for this delicious variation to traditional hummus. This makes a great dish to enjoy with your sweethearts!
Ingredients:
1. In a food processor or blender, add beets, white beans, garlic, lemon, tahini, salt and cumin. 2. Blend well until smooth and creamy. Add water to thin, if needed 3. Serve with Pita chips and/or veggies. *Can also use roasted beets
12/29/2018
MAPLE GRANOLA & YOGURT PARFAITS
Ingredients:
Coconut Milk Yogurt Parfait Ingredients:
12/18/2018
THE GRINCH'S SMOOTHIE
Want to get your kids to eat Kale? Try this delicious smoothie that we named "The Grinch's Smoothie"! (It just sounds better than kale-apple smoothie, right?)
Ingredients:
Directions: 1. Add all ingredients to a blender and blend until smooth. 2. Pour into a glass. For a extra holiday touch, top with whipped cream and pomegranates
12/10/2018
VEGGIE PINWHEELS
Ingredients:
Filling:
Directions:
1. Spread cream cheese or hummus around the tortilla. 2. Add filling ingredients. 3. Roll up and cut into slices. 4. Garnish with chopped herbs.
12/9/2018
RED BELL PEPPER HUMMUS
I always have the ingredients on hand and love making different varieties of hummus. This one is our Red Bell Pepper Hummus. It’s a perfect, healthy snack and a great appetizer. It's also in tortilla wraps or in a chard/collard green wrap. Ingredients:
Directions: 1. Blend all ingredients together in a food processor until smooth. 2. Serve with raw vegetables or as a spread for tortilla or green wraps. Click here for more information on the Food Processor and here for more information on the wavy vegetable slicer that I used for the cucumbers. To view my demonstration video making the hummus click here.
12/8/2018
"CHEESY" POPCORN
Our all-time favorite snack is popcorn and we can't seem to even watch a movie without having it! Now this isn’t just your regular buttered popcorn! We use coconut oil and sprinkle on nutritional yeast. What is nutritional yeast you ask? Nutritional yeast is an inactive yeast made from sugarcane and beet molasses. It is a flaky, yellow powder with a nutty taste and is often used in dressings, sauces and vegan dishes to emulate a cheesy flavor. It is very nutritious and is loaded with B vitamins and protein! Drizzle some coconut oil on your air popped popcorn, add a little salt and sprinkle with nutritional yeast, and you have a delicious, cheesy treat! Ingredients:
Directions: 1. Add the popcorn kernels to an air popper and pop corn into a large bowl 2. Melt the coconut oil and pour onto popped corn 3. Sprinkle with salt and nutritional yeast. 4. Mix well. 5. Try to eat one piece at a time (that is my son’s rule)!
12/6/2018
CINNAMON-SUGAR ROASTED ALMONDS
I always take raw almonds with me everywhere I go. I keep them in my car and they always come in handy when I need a quick and healthy snack. They are low in cabs but rich in protein and fiber, so they help you feel full and you will be less likely to snack on unhealthy foods. Almonds are loaded with antioxidants and many essential nutrients. They are very high in Vitamin E, which protects cells and lowers risk of many diseases. Almonds are also high in magnesium which helps regulate blood pressure. We spiced them up with a little cinnamon and sugar for a nice holiday treat! Ingredients:
Directions:
12/6/2018
BROCCOLI GUACAMOLEGuacamole is always a favorite in our house! Try our delicious version with some extra veggies added! You will never know there is broccoli in it! Served with fresh vegetables, it makes a great appetizer or snack!
Ingredients:
• 2 ripe avocados • 1 cup raw broccoli • ¼ cup red onion, diced • ½ jalapeno, minced • 1 tomato, diced • handful of fresh cilantro or parsley, minced • zest and juice of 1 lime • 1 tsp ground cumin • ½ tsp salt Directions: 1. Peel the avocado, remove seed and scoop into a bowl. Mash the avocados with a fork. 2. Add the broccoli, red onion, jalapeno and cilantro/parsley to a food processor*. Pulse until finely chopped. Place mixture into bowl with the avocados. 3. Chop the tomato and add to bowl. 4. Mix in the lime juice, ground cumin and salt. 5. Serving options: cucumbers, celery, organic corn chips *If you don’t have a food processor, just chop all by hand. Check out our food processor here: Cuisinart Elemental 8 cup Food Processor
12/6/2018
VEGETABLE SOUP
.Ingredients: • 1 carton vegetable broth – 4 cups • 4 cups water • 1 onion, finely chopped • 2 cloves garlic, minced • 2 celery stalks, chopped • 2 carrots, peeled and diced • 4 potatoes, diced • 1 zucchini, diced • 1 cup frozen corn • 1 cup frozen peas • 1 cup fresh herbs: parsley, oregano, basil or 1 tsp dried herbs • 1- 15 oz. can garbanzo, kidney or cannellini beans • 1- 28 oz. can crushed or diced tomatoes • Optional: Add minced greens (kale, mustard greens, spinach) • 1 tsp salt • 2 cups, cooked brown rice, cooked pasta shells or alphabet pasta Directions:
1. Add onion, garlic, celery, carrots, potatoes and zucchini to a large pot* 2. Add broth and 4 cups water. Bring to boil and simmer until carrots are soft. 3. Add corn, peas, garbanzo beans and crushed tomatoes. Simmer for about 20 minutes. 4. Add salt to taste, fresh herbs and minced greens. You can also add: green beans, cabbage and any other favorite veggies! *To make in the Instant Pot, add all ingredients to the Instant Pot. Close and seal lid. Cook on manual mode for 10 minutes. Release steam and open lid. Add salt and cooked pasta shells, brown rice or alphabet pasta.
12/4/2018
GOLDEN MILK TEA
Relax after a busy day with a cup of golden milk tea! Made with turmeric, this drink is filled with many nutritional benefits and is really delicious too! Some of the many benefits of turmeric include: relieves arthritis, boosts immune system, natural anti-inflammatory, liver detoxifier, natural painkiller, supports healthy digestion, natural antibiotic, blood purifier, anti-depressant, improves skin conditions and aids in weight management. Turmeric is a powerful superfood and this tea is a delicious way to consume it. Ingredients:
1. In a saucepan, heat 2 cups plant-based milk on medium high heat. 2. Add ginger, coconut oil, peppercorns and turmeric. Whisk all together well. 3. Bring to a simmer and simmer covered for 10 minutes. 4. Strain. 5. Optional ad ins: raw honey, maple syrup, cinnamon 6. Drink immediately or add to glass container and refrigerate. • Recipe adapted from Timeless Turmeric https://www.timelessturmeric.com/
12/3/2018
ZUCCHINI “ZOODLES” W/TOMATO SAUCE
Ingredients: · 4 medium size zucchinis; Cut into Spiral Noodles. Add to bowl and set aside. Quick Tomato Sauce: · 28 oz can crushed tomatoes · 1 garlic clove · Fresh or dried Italian herbs (basil, parsley, oregano) · Optional: fresh tomatoes · Red pepper flakes (if you want it spicy) · Salt to taste Directions: 1. In blender, add tomatoes, garlic, herbs and spices and blend for 1-2 minutes. 2. Add sauce to a small sauce pan and cook over low heat for about 15 minutes. 3. Top zucchini noodles with sauce. 4. Top with: vegan parmesan (recipe below), chopped walnuts, pine nuts, sun-dried or fresh tomatoes Vegan Parmesan Ingredients: · ½ cup raw almonds · ½ cup raw cashews · ¼ cup nutritional yeast · ½ tsp salt · ¼ tsp garlic powder Directions: Combine all ingredients and pulse in food processor into fine meal consistency. Zoodles are also a fun way to get kids involved! Check out our favorite spiralizer on Amazon here: Vegetable Spiralizer
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PLEASE NOTE: The information provided throughout my website pertaining to your health or wellness, is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own physician or health care provider. It is intended to be provided for informational, educational, and self-empowerment purposes only. This information should not be used to diagnose, treat or cure any illness or health condition. If you have, or suspect that you have a medical problem, contact your physician or health care provider. A Health Coach is defined as a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals. I became certified as a Health Coach because of my passion for health and wellness, and to work with others on incorporating positive and healthy changes in their lives.
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