This soup is delicious for a cool fall evening, and is amazing for beating nighttime sugar cravings. It tastes like apple pie in a bowl!
Get Your Green On: Juices and Smoothies
You know by now that you’ve gotta eat those greens. Dark leafies are the single healthiest group of foods out there. Loaded with nutrients, they are major health powerhouses, and the best part is, you can eat them as much as you want! If you’re not doing so already, make greens a big priority in your eating — shooting for a full serving at least twice a day. Salads, cooked greens, greens in your eggs, greens tossed into soup, and as a side for pretty much anything you’re eating — they are super easy to make into a daily habit.
Flourless Blueberry Coconut Pancakes
These amazing gluten-free, flourless pancakes are moist, absolutely delicious, and loaded with healthy fats and antioxidants. An Organic Beauty weekend favorite!
Flourless Blueberry Coconut Pancakes
Flourless Blueberry Coconut Pancakes
Serves 3
3 large ripe bananas
5 eggs, lightly beaten
½ cup shredded dried coconut, plus more for garnish
1 cup fresh blueberries, plus more for garnish
½ teaspoon cinnamon
2 teaspoons coconut oil
Pure maple syrup or agave (optional)
In a medium bowl, mash the bananas with a fork. Whisk in the eggs and coconut until combined. If needed, you can add a little more coconut to achieve desired pancake batter consistency. Stir in the blueberries and cinnamon. Heat coconut oil in a large nonstick pan, over medium heat, until melted. Working in batches, pour ¼ cup portions of the batter onto the skillet (you should be able to cook 4 pancakes at a time). Cook the pancakes until the bottoms are golden brown, about 2 minutes. Gently flip the pancakes and cook until golden brown on the second side, about 1 minute longer. Transfer the pancakes to a plate and repeat with the remaining batter. Stack the pancakes and garnish with additional coconut and blueberries. Garnish with maple syrup or agave, if using, and serve immediately.
Tonight’s Supper: Split Pea, Fennel and Spinach Soup!
This delicious soup is perfect for the season. Combining yummy, vibrant, and nutritious late winter ingredients, this warming super green concoction will satisfy even the pickiest palates!
Split Pea, Fennel and Spinach Soup
Serves 8
This vibrant soup makes great use of leftover fennel stalks. Enjoy with a slice of dark rye toast to make it a meal!- 2 cups chopped fennel (1 bulb or 5 fennel stalks, fronds removed)
- 1 large onion, chopped (2 cups)
- 3 cloves garlic, minced (1 Tbs.)
- 1 cup dry white wine, divided
- 15 oz. dried green split peas
- 1 tsp. fennel seeds, divided
- ½ tsp. dried thyme
- 1 bay leaf
- 5 oz. baby spinach leaves
1. Heat saucepan coated with cooking spray over medium heat. Add fennel and onion, and sauté 8 minutes. Stir in garlic, and cook 30 seconds. Add 1/2 cup wine, and simmer 2 minutes. Add split peas, 1/2 tsp. fennel seeds, thyme, bay leaf, and 7 cups water. Bring to a boil, reduce heat to medium-low, cover, and simmer 50 minutes, stirring occasionally.
2. Add remaining 1/2 cup wine, and cook, uncovered, 10 minutes, or until split peas are tender. Stir in spinach, and cook 2 minutes, or until spinach is wilted.
3. Remove bay leaf, and purée soup with immersion blender until smooth. Season with salt and pepper, if desired. Toast remaining 1/2 tsp. fennel seeds in small skillet 2 minutes, or until fragrant. Serve soup garnished with toasted fennel seeds.
{Recipe and photo from Vegetarian Times}
Healthy Nutribullet Smoothie Recipes
I’ve gotten a lot of requests for Nutribullet smoothie recipes… Although you can make any smoothie creation in your Nutribullet, the proportions are on a smaller scale since you’re using a single serving blender. If you’re using a full size blender like a Vitamix or Ninja Pro, just double the recipe for two servings!
Delectable Detox Smoothie
This is an amazing smoothie for detoxifying the organs. Loaded with diuretics and super foods, this is a perfect start to a detox day or to cleanse the body after a night of drinking and poor food choices.
1 cup organic kale (stems and tough rib removed)
1/2 cup frozen organic mango
1 medium rib celery, chopped
1 cup filtered water
¼ cup chopped flat-leaf parsley
¼ cup chopped fresh mint
1 tbsp virgin coconut oil
Combine ingredients in a Nutribullet or blender. Add a touch of raw agave or stevia, if desired.
Mega Protein Smoothie
This is a great smoothie for weight loss, since it will control appetite and cravings until lunchtime. It’s also great for a post-workout boost.
1/2 cup frozen peaches
1/2 avocado
1 cup organic spinach
1 tbsp hemp seeds
A handful of raw almonds or 1 tbsp raw almond butter
1 cup water or coconut water
Combine ingredients in Nutribullet or blender. Add a touch of agave or stevia if needed.
Perfect Skin Smoothie
This smoothie is loaded with skin protecting antioxidants, smoothing and anti-aging omega-3’s, and moisturizing healthy fats for clear, youthful skin!
1/2 cup organic blueberries
1 tbsp ground flax seeds
1 cup organic dandelion greens
1/2 avocado
1 tbsp raw cacao powder
1 cup coconut water
Combine ingredients in Nutribullet. Add a touch of agave or stevia if needed.
Super Energy Smoothie
Perfect for those days when you need a little extra something, or before a grueling workout!
1 frozen banana
1 cup organic kale
1 tbsp spirulina powder
2 tsp maca powder
1 tsp acai powder
1 tbsp raw organic almond butter
1 tbsp virgin coconut oil
1 tsp royal jelly
1 tsp raw organic honey (optional)
Combine ingredients in Nutribullet or blender.
Women’s Fertility Smoothie
This smoothie is wonderful for balancing hormones, increasing fertility, and giving women the nutrients they need for healthy eggs and baby-making! It’s also a great libido booster.
1 kiwi
1/4 cup frozen pineapple
1 cup organic spinach
A handful of pumpkin seeds
2 tsp maca powder
1 tsp acai berry powder
2 tsp bee pollen
1 tbsp virgin coconut oil
1 tbsp flaxseed oil
1 cup water
Combine ingredients in Nutribullet or blender. Add a touch of agave or stevia if needed.
Men’s Virility Smoothie
This smoothie is loaded with nutrients to improve male libido, reproductive health, virility, and increase testosterone!
1 frozen banana
1/2 piece ginger
1 cup spinach
2 tsp maca
1 tsp acai berry powder
A handful of walnuts
1 cup coconut water
1 tbsp virgin coconut oil
(Optional) Add a stick of celery for a virility boost!
Combine ingredients in Nutribullet or blender. Add a touch of agave or stevia if needed.
What’s your favorite Nutribullet smoothie? Click here to share it in the comments section!
3 Easy, Tasty & Healthy Breakfast Ideas
By: Stephanie Heino
I usually hear people talking about how hard it is to find easy, healthy breakfast options. I understand that all people don’t have time to make an advanced breakfast menu, and might just end up grabbing a donut and a latte from the nearest Dunkin’ Donuts on their way to work. I have some good news for you – a healthy breakfast is not science. Sure, it takes some preparation, but other than that it can be done while doing your make up in the morning. Check out my easy, healthy and delicious (AND gluten-free!) breakfast ideas below and get a healthy start to your day. It is your choice and your body, be mindful what goes in!
Quinoa Porridge
Not all breakfasts need to taste like the bottom of a bird cage. On crisp winter mornings combine silky smooth quinoa with your favorite almond or rice milk for a creamy consistency. Add anti-oxidant red-rich berries such as goji berries and you’ll have an energizing, warm and fulfilling breakfast to keep you going until lunchtime. Why not make up your own concoction with delicious toppings such as berries, cacao nibs, raw nuts or coconut flakes?
Here’s how to enjoy a yummy quinoa filled breakfast…
Ingredients
- 1 cup quinoa
- 1/2 tsp sea salt
- 1 tsp cinnamon
- 8 drops stevia liquid concentrate
- 1 TBS coconut oil
- Almond milk to serve
Method
Bring 2 cups of water to boil in a wide saucepan
Add quinoa, sea salt, cinnamon, stevia and butter/coconut oil
Cover and reduce heat and simmer for 12 minutes
Remove from heat and scoop into a bowl add almond milk, scatter with lime zest and enjoy
Chia Seed Pudding
As you may have heard, the Chia seed is a superfood. The seeds are actually a species of flowering plant in the mint family. They’re rich in omega-3 fatty acids, which is usually what you hear the nutritionists discussing. The seeds themselves can be eaten raw as a whole seed, packing a good punch of protein, fat and fiber (one-ounce has 4 grams protein and 11 grams of fiber! – Amazing)
This is one highly adaptable recipe, so you can change it up as you go. The only thing you must do is soak the chia seeds because that’s how the expand and become gelatinous, much like tapioca pearls. But the ways in which you can dress it up are endless: one morning, I had a banana sliced up and added some sliced almonds for a breakfast pudding. Or you could do a version with a cashew cream and crushed roasted hazelnuts.
Serves: 4-6
Ingredients
2 1/4 cups almond milk
1/4 teaspoon vanilla extract
1/2 teaspoon ginger powder
2 tablespoons maple syrup or raw agave
2/3 cup chia seeds
2 tablespoons wide-flake unsweetened coconut
Method
In a small bowl, combine the almond milk and the syrup, vanilla, and ginger powder and whisk to combine. Add the chia seeds and whisk vigorously to fully combine. Pour into a container, cover, and refrigerate at least 5 hours, and ideally overnight.
When ready to serve, stir well. Spoon into bowls and top with coconut, berries, nuts, or any other toppings you like. Enjoy!
Gluten-Free Flourless Banana Pancakes
This may be the most delicious and easy breakfast option for all of you that like to have a pancake for breakfast. Except for that this one is gluten free, flourless and full of protein. Lately this mashed banana + egg recipe has been blowing up the fitness/health blogs, and we are not late to tag along. Just the two measly ingredients of bananas & egg are perfection, but I usually add my own touches: a tablespoon of almond butter, some ground flaxseed, a bit of vanilla, & a dash of cinnamon.
Serves: 2-3
Ingredients
1 mashed, super ripe banana
2 eggs
Oil for the pan (Coconut oil is my preference)
Method
Mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put your choice of oil on a pan [low-medium heat]. Add a silver dollar-sized amount to the pan. Let the cake set for 30 seconds [or when the center bubbles] & flip it! Enjoy with berries & a bit of syrup. Option: if you’re pressed for time use a blender to mix your ingredients.
Healthy, Vegan Avocado Chocolate Pudding!
I don’t know what it is about this time of year, but suddenly, everyone seems to be craving pudding. There is definitely something comforting about the rich, creamy consistency of this favorite dessert… and you know what? Sometimes it’s ok to have pudding! BUT, it is never ok to eat the crappy, supermarket stuff that is full of sugar (or carcinogenic fake sugar), artificial flavors and colors, and low quality dairy. Your amazing body deserves better than that!
How about a chocolate pudding that is actually healthy? “Whaaaaaat????” you say… Well it exists. Avocados are a super amazing, healthy food that are full of delicious, vital nutrients, and their creamy consistency make them the perfect base for yummy desserts! This recipe uses avocados to achieve that pudding consistency, and a select few other, healthy, natural ingredients that honestly taste pretty close to that crappy store-bought kind you know you shouldn’t let within a 10 foot radius of your body.
Vegan Chocolate Avocado Pudding
Serves 2-3 (please keep this in mind, and don’t eat the whole batch in one sitting! Sa-a-a-a-avor the experience!)
1 avocado pitted and removed from the shell
2 tbsp organic maple syrup
3 tbsp organic cocoa powder (preferably raw)
1/2 cup plant-based milk of choice
2 tsp vanilla
In a blender, mix all ingredients until smooth and the consistency of pudding. Refrigerate and enjoy!
Delicious, Healthy Slow-Cooker Recipes!
A slow-cooker is an amazingly convenient kitchen tool that really makes life easier for busy people. You can basically just throw a bunch of healthy, whole food ingredients into your slow cooker, go to bed, and have a delicious healthy lunch to take with you to work! Or, have your slow-cooker running while you’re at work to come home to a hearty, healthy soup or stew for dinner! Especially now, as the weather begins to cool, this is one time-saving tool that you’ll come to rely on for quick, healthy meals. Check out some of my favorite slow-cooker recipes below… Note how short the preparation time and directions are!
Easy, Delicious Tempeh Recipes!
Tempeh is a delicious and healthy food made of fermented whole soy beans. It’s a great source of protein and fiber, lowers cholesterol, is chock full of awesome nutrients, and is really easy to cook! Below are some of my favorite tempeh recipes:
Easy Broiled Tempeh
Serves 2
Ingredients:
- 1 package tempeh, pre steamed for 15 minutes
- 4 large mushrooms, chopped
- 4 cloves garlic, chopped
- 3 teaspoons grated fresh ginger
- 6 tablespoons tamari
- 4 teaspoons fresh chopped parsley
Directions:
Preheat broiler. Cut tempeh into small cubes. Toss with tamari, mushrooms, garlic, and ginger. Lightly oil an 8×8 baking pan or pie plate. Pour tempeh mixture into pan and broil 6″ from heat source until liquid is bubbling and tempeh is browned. Sprinkle with parsley, and serve over brown rice, quinoa or greens.
Cold Soba Noodles with Tempeh
Serves 6
Ingredients:
- 1 tablespoon vegetable oil
- 3 tablespoons tamari
- 1 (8 ounce) package tempeh
- chili powder
- 8 ounces soba noodles
- 1/2 cup chunky raw almond butter
- 2 tablespoons lime juice
- 2 tablespoons agave
- 1/4 teaspoon red pepper flakes or 1/4 teaspoon cayenne, to taste
- 1/4 cup hot water
- 8 ounces mung bean sprouts, or other sprouts of choice
- 3 scallions, white and light green parts thinly sliced
- 1 large carrot, thinly sliced, julienned, or cut into strips with a vegetable peeler.
- 1/4 cup chopped fresh cilantro or 1/4 cup parsley
- 2 -3 tablespoons finely chopped almonds (optional)
Directions:
Break or cut tempeh into small cubes and toss with vegetable oil and 1 tbsp tamari. Let sit. Bring a large pot of lightly salted water to a boil. Add noodles, stirring to prevent sticking. Cook noodles according to package instructions, until al dente. Heat a skillet over medium heat, and add tempeh cubes and marinating liquid. Cook, stirring often, until nicely browned and crisp. Sprinkle with chili powder and remove from heat. If you’d like, you can set the tempeh on a paper towel to drain some of the oil. In a small bowl, whisk together almond butter, lime juice, agave, pepper flakes, 2 tbsp tamari and water. Set aside. Drain noodles, rinse under cold water, and drain again. In a large bowl, combine noodles, sprouts, tempeh, scallions, cilantro and almonds. Whisk dressing and pour over, tossing to coat. Serve at room temperature. The refrigerated leftovers are delicious!
BBQ Tempeh with Greens
This delicious recipe comes from The Chic Life
Serves 2
Ingredients:
For tempeh:
- 1 8-ounce package of tempeh, sliced to make short strips, 1/4 inch thick
- 1 cup homemade BBQ sauce (check out The Chic Life’s recipe!) bottled BBQ
- 1 teaspoon extra virgin olive oil
For greens:
- 1 teaspoon extra virgin olive oil
- 1/8-1/4 chopped onion
- 6 cups packed greens, swiss chard and kale work best!
- 1/4 cup vegetable broth
- 4 sprays of Braggs liquid amino, optional
- 1 tablespoon raw organic apple cider vinegar
- salt and pepper, to taste
Directions:
Combine tempeh and BBQ sauce in a bowl. Gently stir to coat all sides of tempeh slices. Marinate for 5-10 minutes. In the meantime, pre-heat oil in a large sauté pan over medium heat. Add onion and cook till translucent, about 3-5 minutes. Add greens and water and cook till wilted, about 5-6 minutes. While greens are cooking, heat oil in a medium sauté pan over medium heat. Add tempeh and cook till each side is golden brown, about 4-5 minutes per side. Serve tempeh over greens!
Healthy Chicks Eat Salad
By: Cindy Moustafa, B.S., AFAA
Salads have somehow become the food associated with girls that don’t eat or are dieting. Books such as “Skinny Chicks Don’t eat Salad” have become best-sellers encouraging people that salads aren’t filling enough and will cause you to overeat later. Sure, if you’re eating a bowl that looks like one you used to feed your class rabbit, then it’s probably not full of sustainable energy. But salads are a great, quick way to get an array of vitamins, minerals, anti-oxidants, fiber and protein-if they’re done right. Also, salads can actually help you maintain your weight, especially if you find yourself at a restaurant with no healthy options. Follow these steps to ensure you’re never hungry after the salad bar again.
- Kick the iceberg to the curb. Use the base of your salad as an opportunity to your dark leafy greens in for the day. For example, arugula, baby spinach or bibb are loaded with vitamins A, C, K, cancer-fighting properties and give a nice taste. Iceberg lettuce, however, has very little taste or nutritional value. Save it for lettuce wraps(or rabbits) instead.
- Pump up the Protein! This is what most salads are lacking. Protein will help you keep you satiated and give you sustained energy for the day. Choose lean protein sources, such as fish, chicken breast or hard-boiled eggs. With fish or eggs, you’ll get the added benefit of omega-3’s, which can help combat a range of disorders such as obesity, Alzheimer’s and inflammation. You can have up to 7 oz. of fish for minimal calories and maximum satisfaction! As an alternative, you can also add beans such as chickpeas, that are full of protein and healthy carbs.
- Embrace the Colors of the Rainbow. As a child, you probably associated this with Skittles, but as an adult you really do need to “taste the rainbow.” Firstly, it makes your salad look so pretty you can’t wait to dive in. Secondly, different colors give you different vitamins and health-boosting effects. For example, red peppers are packed with more vitamin C than an orange and more than 40% of your Vitamin A recommendations. Beets are rich in Potassium which can help regulate blood pressure. Load up on different veggies with different colors to get the most out of your salad.
- Add more Flavor. Another issue with salads is that the can be very bland. By adding some depth of flavor into it, however, your body will feel more satisfied. For example, if you like some sweetness, add 1/2 an orange to your salad, which also goes great with fennel. For something fresh and zesty add cilantro or basil or for something spicy add crushed red pepper. Be creative!
- Get Fat! Yep, you read that right. Too many people are scared that fats will make them fat, but this is absolutely not true. Before you throw caution to the wind and inhale 3 donuts, understand that there is a big difference between GOOD fats and BAD, artery-clogging, Paula-Deen-loving fats. Good fats can actually help combat belly fat and keep you fuller longer. They include foods like Olive Oil, Avocado, and nuts. Add these to your salad to get a good balance or protein and fat.
- Crunch Time! Lastly, add some crunch to your salad as your topping. Nuts are the best way to do this, but you can certainly use homemade pita chips or tortilla chips(gluten-free) to get your crunch on. Just exercise portion control. For example , if you break up 2 chips or half a pita into your salad it’s a lot of crunch for almost no added calories.
The take away message here is that salads can provide real benefits and it’s a shame to stop eating them because of marketing tactics to sell you on other foods. Salad eaters are more likely to get their daily dose of Vitamins C and A, minus the bloated feeling after eating a burger or alleged “healthy wraps” from the deli . I don’t know about skinny chicks, but healthy ones certain eat their salad.
