Ginger, Lemon, and Fruit Smoothie

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This is my standby smoothie.  I can have this same one for weeks on end and still be surprised at how good it tastes. The ginger and the lemon complement the fruit perfectly and make for a very refreshing breakfast.  It is also quite filling and always manages to get me through to lunch.  It is high in protein without and added powders.  I like to work from whole ingredients and with a minimum amount of packaging.  This breakfast meets all those criteria.

The ingredients in this recipe are pretty flexible.  I use whatever frozen or fresh berries I have on hand, whatever nuts or seeds I feel like at the moment, and the greens that are in my fridge or in my garden.  It is good to switch it up because every berry, nut, seed, and green has a different combinations of nutrients.  I usually do add hemp hearts, sunflower seeds, and/or pumpkin seeds.  As far as greens go I like to use Romain lettuce or a spring mix.  Sometimes I use spinach, but I have heard that although spinach has very high levels of iron it is not easy for your body to extract it.  Apparently as far as usable iron Romain lettuce is a much better choice.

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Ginger, Lemon, Fruit Smoothie
Serves 2 (or 1 if you are a big eater)

1 1/2 cups Berries
1 Banana
1 inch piece of Ginger
2 Tablespoons Lemon
1/2 cup Nuts and seeds
A handful of Greens
Water to cover

Peel the ginger and cut it into chunks your blender can handle.  If your blender cant handle much you might want to grate it.

Put all ingredients in a blender and cover with water.  Blend until smooth.  This smoothie will last in the fridge for two or three days.

***Here is a link to another amazing smoothie I just tried:  http://www.tujawellness.com/articles/learn/smooth-operator/raspberry-rhubarb-watermelon.html  As the summer gets warmer this will be an amazingly refreshing smoothie 🙂  ***

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Baked Burrito with Black Beans and Sweet Potato

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This is quite the burrito!  It is sweet and spicy and totally satisfying.  It is quickly becoming a favorite in my house.  I got the recipe out of a book by a local nutritionist:  The Delicious Detox, 30 Day Challenge; A step by step guide to safely and easily detoxify your body and achieve optimal health.  By:  Jessi McLennan NNCP and Wendy Howarth RHN.  Here is a link to Jessi’s wed site http://www.originsnutritioninc.com/  I think you can order the book on the web site and it is quite cheep.

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Backed Burrito with Black Beans and Sweet Potato
Serves 2-4

2 sweet potatoes
1 16 oz can black beans, drained and rinced
1 cup onion, diced
1 cup red pepper, diced
2 large cloves garlic, minced
1 teaspoon oil
1 1/2 teaspoon cumin
1 teaspoon chili powder
1 1/2 teaspoons coriander
1/4 cup cilantro, chopped
salt and pepper to taste
wraps of your choice

1. Preheat oven to 400F.
2. Peel sweet potato and cup into quarters. Wrap it in tin foil and bake for 45 min or until tender all the way through. Turn oven down to 350F when you take the sweet potato out.
3. While the sweet potato is cooking saute onions in oil until transparent (about 3-4 min), then add garlic, red pepper, cumin, chili, and coriander. Cook for a 3 more minutes and then remove from heat.
4. In a food processor add roasted sweet potato, onions, and beans. Process until smooth. Stir in cilantro.
5. Fill tortillas and then roll into burritos. Bake at 350 for 20 minutes.
6. Optional: Before baking put sliced tomato and cheese on top. Serves with guacamole and salsa if desired.

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If you are a freezer sort of person like I am then you can make a big batch of these ahead of time and freeze them in tin foil.  They work great for nights when you are too tired to cook.  Just fill your tortilla, fold into a burrito, rap in tin foil, fill a bag with these, and then freeze.  When you are ready to eat them:  Preheat your oven to 350F, place tin foil wrapped burritos in the oven for 45 min, and enjoy!  If you want to put toppings on them then take then out of the tin foil and place them in a baking dish, back for 20 min before putting the toppings on, and then 20 minutes after.  Finish with a quick broil if needed.

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Superfood Hot Chocolate

This hot chocolate is amazing!!!!  It is the best recipe I have ever found for spicy flavorful healthy hot chocolate.  I recommend using raw cacao.  It is unprocessed and therefor retains many of the its health benefits.  Maca as well as being a super food is very tasty and adds a great earthy taste to this drink.  Here is where I got the recipe from: http://www.mynewroots.org/site/2012/12/superfood-haute-chocolate/

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Superfood Hot Chocolate
Serves 1

2 tablespoons raw cacao powder
2 tablespoons maca powder
1 tablespoon coconut sugar
pinch sea salt
pinch cinnamon
pinch cayenne
pinch ginger
1/2 teaspoon vanilla
1 1/2 cups milk

Warm milk in a pot on the stove to the desired temperature and then whisk in all ingredients. Serve immediately.

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Roasted Portobello and Kale

This was one of my favorite recipes from a cleanse that tried last year.  When I was on the cleanse this meal left me very hungry, but on a normal day it is a great light lunch.

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Roasted portobellos are the best!!!  The marinade for the mushrooms is so good and the bit of spice from the chilli flakes really make this recipe.  I have made this on quite a few occasions and it always turns out so well.  Here is a link to where I got it from:  http://www.wholeliving.com/216568/roasted-portobellos-kale

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Roasted Portobello and Kale
Serves 2

1/4 cup apple cider vinegar
1 tablespoon honey
4 cloves garlic
2 tablespoons olive oil
salt and pepper
4 stemmed portobello mushrooms
1/2 thinly sliced red onion
pinch red pepper flakes
6 cups thinly sliced kale

1. Combine vinegar, honey, 2 chopped cloves garlic, and 1 Tbsp olive oil in a bowl. Season with salt and pepper. Arrange mushrooms in a baking dish. Drizzle with vinaigrette, cover, and marinate, turning occasionally, at room temperature for at least 30 minutes (or overnight in the refrigerator).
2. Meanwhile, heat 1 Tbsp oil in a large skillet over medium heat. Add onion, 2 thinly sliced cloves garlic, and a pinch red pepper flakes and cook, stirring, until softened, about 5 minutes. Add kale, season with salt, and cook, covered, until bright green and soft, about 4 minutes.
3. Heat oven to 400 degrees. Roast mushrooms, flipping once, until tender, about 30 minutes. Serve topped with kale.

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Bean and Nut Loaf Dinner

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The best part of my job is that I get to pick the brains of my co workers. These co workers are: Therapists, nutritionists, acupuncturists, chiefs, message therapists, art therapists, psych nurses, and Ayurveda practitioners. I get so much great information from all of them. This next recipe came from Colleen, one of our chiefs. I have expanded on it and made it into a wonderful meal.  I made two loafs and then cut them up and froze them.  I just pull a piece out for each meal and heat it up in the oven.

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I usually make a simple salad:  Arugula, tomatoes, and a simple dressing is great.  Then I roast some veggies and heat up the loaf at the same time.  Avocado is essential, either in the salad or just on the side to eat with the loaf.

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Bean and Nut Loaf
makes 2 loaves

1 cup soaked cashews (soak for at least 1/2 and hour in warm water)
2 16 oz cans beans or 2 cups cooked beans (any bean works, except maybe garbanzo beans)
4 cups cooked barley
4 cloves garlic
1 medium onion
1 cup shredded carrot
2 teaspoons cumin powder
salt and pepper to taste
4 eggs
1/2-1 cup flour
1 tsp baking powder

Preheat oven to 350 and grease 2 loaf pans.

Saute onions until they start to become translucent. Then add the garlic and carrot and cook for another 3 minutes. Put cashews, beans, barley, sauteed veggies, cumin, salt, and pepper in a food processor and process to desired consistency. I like it a bit chunky, but you can do whatever you want. Stir in eggs, flour, and baking powder and then put mixture in loaf pans.

Bake for 1/2 an hour with tinfoil over the top. Remove tinfoil and bake for another 1/2 hour. Let cool and then cut and freeze on a cookie trey. Store in a airtight bag in the freezer.

Simple Salad

Greens – spinach, arugula, or a spring mix
Tomato
Avocado

Dressing
1 tablespoon olive oil
1 tablespoon lemon juice
1 garlic clove
salt and pepper to taste

Combine in a jar and shake.

Roasted Veggies

Zucchini
Cherry tomatoes
or and other veggies you like…
Olive oil
Salt and pepper

Toss veggies with oil, salt, and pepper.  Roast in a 350 oven for 1/2 an hour or until tender.

I love this meal because of the mixture of raw and cooked components and because I can make myself a huge plate without feeling stuffed when I am done.  Because of how much I like eating this is a huge plus!

HAPPINESS Snack

DSC05022This is a perfect afternoon snack.  It will boost your energy and your mood and it is so simple that it hardly needs a recipe.

Happiness Snack

Crackers, Toast, or Nothing
Any Nut Butter
Raw Cacao Powder
Banana

Spread nut butter either directly on the banana or on crackers.  Sprinkle cacao on it and top with banana.  Enjoy and be happy 🙂

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This is why it will make you happy.  I got this chart from Jessi, who owns Origins Nutrition.  Here is here fb page https://www.facebook.com/find.origins.nutrition.here.  Serotonin is one of the chemicals in our brains that make us happy.  In order to make Serotonin you first must eat foods with Tryptophan in them (like cacoa and bananas) and then eat food with certain vitamins that will help change the Tryptophan into 5-htp ( like nuts and seeds).  Then to change the 5-htp into Serotonin you must eat certain other vitamins that are in foods like nuts and seeds and cacoa.

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Quinoa Breakfast

DSC05013Here is the bounty of my harvest.  Every summer and fall I jar and freeze fruit and I am so happy to have it when February and March roll around.  Last year I did not jar as much as I usually do because I was very busy, but I still have a nice little bit put away.

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Pears and Peaches are my favorite to jar, but I also like to do apple sauce and cherries.  I make sure to freeze blueberries, blackberries, and raspberries.  Today I will use my pears and blueberries for breakfast.

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Quinoa Breakfast                                                                                                        Serves 2

1/2 cup quinoa
1 3/4 cups almond mink
1/2 cup water
1/2 teaspoon vanilla extract
1/4 teaspoon cardamon
1 pear
blueberries
1/4 cup chopped almonds

1.  Bring 3/4 cup almond milk, water, vanilla, salt, and cardamon to a boil. Add quinoa, reduce and simmer for 15 minutes.
2.  Remove from heat and let rest for 5 minutes. Fluff.
3.  For each serving top quinoa with almond milk, 1/2 pear, 2 tablespoons almonds, and blueberries.

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I found this recipe in the Whole Living web site.  Here is the link http://www.wholeliving.com/216570/cardamom-quinoa-porridge.  I added blueberries and I think that makes all the difference.  I also did not bother to toast the almonds.  I am sure it would be very good with toasted almonds, but I am a bit lazy and I love the way it taste when they are raw.

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