Fiber-licious Smoothie

Smoothies are a delicious way to get all the nutrients you need. They taste amazing, are super easy to make, and you can throw just about anything in them. A good rule of thumb - find a green you like and use as your main base (spinach or kale), use a non-dairy milk (unsweet preferred), include some fruit (bananas and berries taste great), and don’t forget the nut butter or protein powder…or add both! This recipe below is a quick way to flood your body with a ton of fiber, protein, minerals and vitamins - all vital for your brain and overall health. Added Bonus - You can also make this with kids as an after school activity or as a post dinner dessert.

What You Need:

• 1 Scoop of chocolate protein powder (any protein powder will work - plant based protein is a great option)

• 1 Handful of spinach or kale

• 1 Tbsp nut butter (peanut, almond, cashew, etc.) or seed butter (sunflower)

• 1 Tbsp flax seeds

• 1 Tbsp chia seeds

• 1 Tbsp hemp hearts

• 1 Cup of non-dairy milk (almond, cashew, hemp, or oat all work)

• Handful of ice cubs (optional if you want a more icy cold smoothie)

How to Make:

• Throw everything in a blender. Blend until smooth. Enjoy!

Cookie Dough Fat Bombs (Keto)

If you’re looking for a super easy sweet treat that is low carb, keto friendly that ACTUALLY tastes good….check out this edible cookie dough recipe by the food blog delish. The best part about this recipe is you can keep these bites in the fridege or freezer to eat anytime you’re craving something sweet. Added bonus, these wont spike your blood sugar, only contain about 70 calories and 2g of carbohydrates.

WHAT YOU NEED

• 1/2 Cup (1 stick) butter, softened but not melted

• 1/3 Cup Keto friendly confectioners sugar (such as Swerve. Can also use Allulose or even coconut sugar if you’re not focusing on Keto)

• 1/2 tsp. pure vanilla extract

• 1/2 tsp. kosher salt

• 2 Cups almond flour

• 2/3 Cup Keto friendly dark chocolate chips (such as Lily's) or any other chocolate chip if you’re not focusing on keto.

HOW TO MAKE

• In a large bowl using a hand mixer, beat butter until light and fluffy. Add sugar, vanilla and salt and beat until combined.

• Slowly beat in almond flour until no dry spots remain, then fold in chocolate chips. Cover bowl with plastic wrap and place in refrigerator to firm slightly, 15 to 20 minutes.

• Using a small cookie scoop or spoon, scoop dough into small balls. Store in the refrigerator if planning to eat within the week, or in the freezer for up to 1 month.

Mouth-Watering, Healthy Chocolate Banana Bread

This is the best “treat” to make after a long holiday weekend or when you want to have something to pick at for the week. This chocolate banana bread, by food blogger Peanut Butter & Jilly, checks off all the healthy & good for you ingredients while still satisfying any sweet craving. It’s gluten free, vegan (optional substitutions listed below) and refined sugar free, which really just means you can eat more without the sugar crash or bloated feeling after.

What You’ll Need:

• 3 overripe bananas, mashed

• 2 flax eggs [combine 2 tbsp flaxseed meal (ground flax seeds) with 4 tbsp warm water, set aside]

• 1/2 cup melted butter (can use vegan butter or regular butter if you don’t care about making this vegan)

• 1/3 cup maple syrup (you can always add more if you want it a little sweeter)

• 1/2 cup non-dairy milk (almond or oat milk are best)

• 1/3 cup cocoa powder

• 1/2 tsp baking soda

• 2 tsp baking powder

• 1 tsp vanilla

• 1 3/4 cups gluten free flour (for best results use oat flour or a blend of oat and almond)

• 1/2 cup chocolate chips (can use vegan or regular semi-sweet chocolate)

How To Make:

1. Preheat oven to 375F. Grease a bread pan with coconut oil or butter and set aside.

2. Prepare your flax eggs [mix 2 tbsp of flaxseed meal with 4 tbsp of warm water and set aside].

3. In a medium mixing bowl, mash the ripe bananas. Mix in the maple syrup, melted butter, milk, and vanilla. Add in the flax eggs, baking soda, and baking powder. Mix well.

4. Add in the cocoa powder and stir until smooth. Next, add the flour and mix until all combined.

5. Fold in chocolate chips and pour the batter into a bread pan. Option to top the loaf with more chocolate chips!

6. Bake in the oven for about 40-50 minutes. Poke with a toothpick to make sure it's done.

Dinner Party Ready Pad Thai

If you’re ever in charge of bringing a healthy dish for a large group dinner that will also make you look like a culinary master…this is your dish! I personally make this pad thai as often as I can and anytime I want to feel like a real chef. And the best part is you can whatever protein you’re in the mood for - shrimp, tofu, chicken, steak…this dish tastes amazing with any option.

What You’ll Need For Recipe:

• Protein of choice: 1lb of shrimp (uncooked), 1.5 lbs chicken, 1 lb steak, 1 block extra firm tofu

• 1 shallot, finely diced

• 3 cloves garlic, minced

• 3-4 green onions, chopped

• 1/2 cup cilantro, diced

• 1/2 cup cashews or peanuts, chopped

• Choice of noodles (spaghetti works best, about 1 box, or for GF use spiralized sweet potatoes, about 3 large)

• 3 tbsp toasted sesame oil

• 2 eggs

• Salt and pepper

What You’ll Need For The Sauce:

• 1/4 cup cashew butter (peanut or almond butter also works)

• 1/4 cup coconut aminos

• 1 tbsp fish sauce (optional if you have)

• 1 tbsp white vinegar or apple cider vinegar

• 1 juiced lime (use fresh lime for better taste)

How to Make:

1. First, make the sauce by combining all of the sauce ingredients in a jar with a lid that you can shake or a bowl and whisk well. Mix until you get a creamy consistency. Set aside.

2. Chop shallot, garlic, green onions, cilantro and cashews. Set aside.

3. (If using spiralized sweet potato) Spiralize your sweet potatoes. Once finished, heat a large skillet over medium heat and add in 2 tbsp sesame oil. Once hot, add the sweet potato noodles. Toss with oil and season with a big pinch of salt and pepper (about 1/2 tsp each). Cook, stirring occasionally, until the noodles are tender but not too soft, about 6-7 minutes. Remove from pan and place on a plate.

4. (If using regular noodles) bring a large pot of water to a boil and cook spaghetti al dente, strain and set aside in a large bowl.

5. In the same pan over medium heat, add in 1-2 tbsp of sesame oil. Add in shallot and garlic to saute for 1-2 minutes, stirring constantly.

6. Next, add your protein to the pan and cook fully. Season with a pinch of salt and pepper. Either remove protein when cooked or move to the side of the pan.

7. Crack the eggs into the pan and scramble until the eggs are cooked through.

8. Add back into the pan the protein, if removed, your noodles, and mix in the sauce.

9. Toss to mix and then serve. Top with green onions, cilantro and crushed cashews or peanuts.

Immune-Boosting Chicken Soup

If you need a delicious, immune-boosting, healthy chicken soup to kill your winter cold or help you fight off COVID, you have to try this. It’s a perfect blend of everything you need to stay healthy including: ginger (antioxidant and helps fight inflammation), turmeric (regulates blood sugar, fights inflammation), veggies (great source of vitamins and minerals), chicken (lean protein), and a warm chicken stock base (soothing and aids in digestion).

Wheat You Need:

• 2 tbsp olive oil

• 1/2 onion, chopped

• 4 large celery stalks, chopped

• 4 large carrots, peeled and chopped

• 1 cup mushrooms, sliced

• 2-3 cloves garlic, minced (use as much or as little as you like)

• 8 cups chicken stock

• 2 bay leaves

• 1 tsp. turmeric

• 1 tbsp grated fresh ginger

• 1/2 tsp. crushed red pepper

• 1 1/2 tsp. sea salt

• 3 cups shredded chicken (I often use rotissure chicken to cut down on cooking time)

• 1 cup raw or pre-cooked broccoli

• 2 cups baby kale leaves, slightly chopped

How To Make:

• In a large pot, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.

• Stir in the chicken stock, bay leaves, turmeric, ginger, crushed red pepper, and salt; bringing to a boil. Mix in shredded chicken and broccoli, cover and turn down heat to a simmer for 15 to 20 minutes.

• Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

Life-Changing Bread

Making bread was soo quarentine 2020, but last night I made this Life-Changing Bread from Food52 and it’s the best thing I've had all year! (mind you it is only January 3rd…but still!). It hits all the healthy buzz words (GF, Vegan, etc.) plus it’s super easy to make, has a ton of nuts and seeds, which contain all the good fats and Omega-3s we need for our brain health, and it’s just really tasty and good!

What You Need:

• 1 cup sunflower seed kernels (not in the shell)

• 1/2 cup whole flax seeds

• 1/2 cup slightly chopped hazelnuts or almonds

• 1 1/2 cups old fashioned rolled oats

• 2 tbsp chia seeds

• 3 tbsp psyllium husk powder

• 1 tsp fine grain sea salt (add 1/2 teaspoon if using coarse salt)

• 1 tbsp maple syrup (for sugar-free diets, use a pinch of stevia)

• 3 tbsp melted coconut oil or ghee

• 1 1/2 cups water

How To Make:

1. Use a flexible, silicon loaf pan or a standard loaf pan lined with parchment

2. In a large mixing bowl, combine all dry ingredients, stir well.

3. In a separate bowl, whisk together the maple syrup, oil, and water together. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).

4. Transfer mixture to bread pan. Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it or lift the parchment.

5. Once ready to cook, reheat oven to 350° F / 175° C.

6. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30 to 40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing.

7. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

Healthy Chocolate Fudge

Fudge is one of my favorite treats. But if anyone has tried the traditional fudge you buy from the candy stores that draw you in with that intoxicating sweet smell…you can practically feel the cavities forming and your blood sugar spiking! I found this healthy version by Eating Bird Food that uses simple, natural and healthy ingredients. AND it still takes like fudge!

What You Need:

• 3/4 cup natural creamy peanut butter, or any nut or seed butter (almond also works great)

• 1 1/3 cups dark chocolate chips (I love to use Lily's Chocolate because they use stevia to sweeten the chocolate)

• 1/4 cup chopped, roasted nuts (you can use peanuts, hazelnuts, pistachios…or anything you want to add on top)

• 1 tsp Coconut oil

How to make:

1. Line a 9×5 loaf pan or tray with parchment paper

2. Place chocolate chips and coconut oil in a microwave-safe bowl and microwave using 15-30-second intervals, stirring after each interval, until completely melted and smooth. It will likely take 1 to 3 minutes (depending on your microwave). **Make sure you don’t overheat and scorch the chocolate! Stop heating as soon as it is melted.

3. Quickly add peanut butter (or other nut/seed butter) to the melted chocolate and stir until completely combined.

4. Pour mixture into the pan/tray and spread evenly. Sprinkle chopped nuts on top. Place in the fridge to set for about 30-60 minutes or until firm to the touch. **To speed up this process, you can place in the fridge for 20-30 mins.

5. Once chocolate has hardened, cut into small square pieces and serve.

Holiday Mediterranean Spiced Almonds

I stumbled upon this recipe for Mediterranean Roasted Almonds by Rahaf Al Bochi of CNN. This is a perfect snack to serve at your holiday party or even bring as a gift (add a scoop to a mason jar, tie a rustic looking rope around the mouth with a little tag and voila!). It’s a delicious, easy gift for any occasion or to keep around the house to snack on.

What You Need:

• 1 tablespoon sumac

• 1 tablespoon sesame seeds

• 1/2 tablespoon dried thyme

• ½ tablespoon dried oregano

• ¼ teaspoon salt

• 2 cups raw almonds

• 1 tablespoon extra-virgin olive oil (EVOO)

• 1 teaspoon fresh rosemary, finely chopped

How To Make:

1. Preheat oven to 325 degrees. Line a baking sheet with parchment paper or foil.

2. Make the za'atar: In a small bowl, combine the sumac, sesame seeds, thyme, oregano and salt. (Alternatively, if you have a za’atar blend, you can omit this step and just add 3 tablespoons).

3. In a medium bowl, combine almonds with olive oil, rosemary and za'atar blend and toss until well coated.

4. Spread the almonds on prepared baking sheet. Be sure to spread the almonds evenly.

5. Roast in oven for 10 minutes. Remove sheet from oven and give almonds a quick stir. Return sheet to oven and roast until almonds are golden, about 10 minutes more.

Let cool and enjoy. Store in an airtight container at room temperature.

Chia Seed Pudding

This is one of my favorite healthy snacks to make. It takes about 10 minutes, sets in the fridge overnight, and you can eat anytime of day (breakfast, dessert, snack time). It's fun to make with the family and kids love it! Not to mention all the sneaky health benefits too - it's loaded with protein, fiber and omega-3s.

What You Need:

• 3-4 tbsp chia seeds

• 1 cup milk (I use unsweetened coconut, almond or cashew milk)

• 1/2 tbsp sweetener (maple syrup or honey work best)

• 1/4 tsp vanilla extract (optional, but enhances flavor)

• Pinch of sea salt (helps flavors pop!)

• Topping Options: fresh berries or other fruit, granola, nut butter, coconut flakes, cacao nibs...anything you like
  

How To Make:
1. Mix all ingredients in a bowl or mason jar (minus the toppings - you’ll add those later). If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.

2. To avoid the chia seeds clumping or getting stuck at the bottom, continue to shake or stir every 30 seconds for about 3-5 minutes.

3. Cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 tbsp), stir and refrigerate for another 30 minutes or so.

4. When ready to eat, add toppings and enjoy!

Chia Seed Jam Thumb Print Cookies

I am a HUGE fan of any jelly type cookie - fruit bars, berry tarts, jam cookies…I am like a month to a flame whenever I see them. Since I have never made them myself, I decided to make these thumb print cookies over the weekend. They're super easy and take no time at all. Plus, this recipe is gluten free, refined sugar free and great to make with the kiddos.

What you need (makes about 10 - 12 cookies)

• 2 cups almond flour

• 1/4 tsp sea salt

• 1/4 tsp baking soda

• 4-6 tbsp maple syrup (raw honey works too)

• 1 1/2 tbsp non-dairy milk

• 1/4 cup Extra Virgin Olive Oil (EVOO)

• 1 tsp vanilla extract

What you need for Chia Jam

• 1 cup berries (fresh or frozen)

• 1 tbsp chia seeds

• 1 tbsp maple syrup (raw honey works too)

Steps to make cookies

1. Pre-heat oven to 350

2. Mix all wet ingredients together in one bowl. Mix the dry in another bowl. Then mix all ingredients together.

3. Chill dough for at least 10 minutes. While dough is chilling, make the jam filling by heating all ingredients in a pan or microwave. Stir occasionally until ready to place in cookies.

4. Roll cookie dough into 10-12 balls and place on a baking sheet, gently press thumb in middle and bake for 10-12 minutes (until just golden brown).

5. Let cookies cool and then top with the chia jam.

The Right Foods for a Healthy Gut & Better Health

GUT health is not a new term. In fact, most of the articles I read these days about eating for better overall health all tend to include conversations about the gut, the microbiome, microbes, gut bacteria…you name it. If you’re interested to learn more, check out this article published by NYT How the Right Foods May Lead to a Healthier Gut, and Better Health.

The good news…Dr. Sarah E. Berry, a nutrition scientist at King’s College London and a co-author of the new study, which was recently published in Nature Medicine is quoted in the article saying “What this research shows for the first time is the link between the quality of the food we’re eating, the quality of our microbiomes and ultimately our health outcomes.” She also states, “We think there are lots of small changes that people can make that can have a big impact on their health that might be mediated through the microbiome.”

SOOO turns out all this talk about our gut health is necessary and spot on. The more we learn about our gut and the foods that nourish and support a diverse microbiome…the better our chances of living a healthier lifestyle…and avoiding all those doctor visits!

No Joke, The Best GF Banana Bread

Jumping on the COVID-19 baking craze, I stumbled upon this delicious GF banana bread by The Kitchn that is seriously delicious. I’ve cooked a lot of GF things that turn out to be better door stops than actual food, but this recipe is easy, stress free and super moist (terrible word I know, but it’s true).

I pretty much followed the recipe to a tee with only a few modifications, which is very unlike me and why baking has never been a strength of mine. I prefer the game of “what can I make with what’s in my fridge” as opposed to actually planning a meal.

If you can still find bananas out there, I encourage you to try this recipe.

Ingredients:

• Cooking spray or vegetable oil, for coating the pan

• 3 medium, very ripe bananas

• 2 large eggs

• 1/2 cup honey or maple syrup (I used maple syrup and used just under 1/2 - modification #1)

• 1/4 cup plain whole-milk Greek yogurt

• 1/4 cup vegetable or canola oil (I used 1/4 cup melted coconut oil - modification #2)

• 1 teaspoon vanilla extract

• 1 1/2 teaspoons baking powder

• 3/4 teaspoon baking soda

• 1/4 teaspoon salt

• 1 1/2 cups gluten-free oat flour (I made my own by adding old fashioned Quaker Oats to Cuisinart and ground up until looked like flour - about 3 mins in total)

• 1 cup almond flour

• 1/2 - 1 cup chocolate chips (optional - modification #3)

• Cinnamon (optional, but I added about a teaspoon - modification #4)

Method

1. Heat oven to 350°F. Make sure oven rack is in the middle. Line an 8x5-inch loaf pan with a parchment paper OR coat the pan with cooking spray, butter or oil.

2. In a large bowl, mash up the bananas with a fork until not many large clumps are left. Add in the eggs, maple syrup, yogurt, coconut oil, and vanilla. Use the fork to whisk and combine. Add in the baking powder, baking soda, salt and cinnamon (if adding).

3. Fold in the oat flour and almond flour with a rubber spatula until just combined. If adding chocolate chips, combine to batter and mix in to finish.

4. Pour the batter into the prepared loaf pan and spread into an even layer.

5. Bake for about 50-55minutes, until the top is browned and the edges pull away from the sides of the pan. Insert a toothpick into the middle of the loaf - if it comes out clean, it’s done.

6. Cool in the pan for 10 minutes. Remove the bread from the pan to a wire rack and cool completely before slicing.

Vegan Thai Coconut Soup

I found this delicious and easy thai soup recipe on Simple Vegan Blog. I modified it a bit, shocker I know. You can find the original recipe in the link above or you can follow my version below :)

Ingredients: (try to get organic whenever you can - read this great article on the top 4 reasons to eat organic)

• 1 red bell pepper, thinly sliced length wise

• 1/2 red onion, sliced or chopped (optional - I did not add in my soup, but feel obligated to mention for you onion lovers)

• 16 oz. sliced mushrooms (I used a mix of shiitake and white mushrooms)

• 2 cloves of garlic, finely chopped

• 2-3 tbsp of ginger root, peeled and finely chopped or grated

• 1 Serrano pepper, finely chopped (add as little or as many seeds for desired spice level)

• 32 oz. vegetable broth

• 1 14 oz. (400 ml) can unsweetened coconut milk 

• 1 package of firm or extra firm tofu, cubed

• 1 tbsp tamari or soy sauce

• The juice of half a lime

• Handful of fresh cilantro, chopped

• Handful of fresh basil, chopped

• Sriracha, add for extra spice

Method:

1. Place all the veggies (red bell pepper, mushrooms, garlic, ginger and Serrano pepper), veg broth and coconut milk in a large pot.

2. Bring it to a boil and then cook over medium heat for about 5 minutes.

3. Add the tofu and cook for 5 minutes more.

4. Remove from the heat, add the tamari, lime juice, fresh cilantro and basil. Option to add Sriracha for more spice. Stir and serve.

5. Keeps in the fridge for up to 5 days. Or freeze it.

The Superfood Supplement You Have to Try

If you are like most everyone I know, getting a healthy start first thing in the morning seems to be more work and hassle than it’s worth, especially when you have a full day ahead. Eating healthy in the morning typically means cooking, followed by cleaning, using lots of ingredients and takes too much time. If you’re looking for something quick, nutritious, super healthy and filling - I have the perfect solution! Prasada is a hot new raw, vegan, gf, soy-free superfood & adaptogen powder that makes it incredibly easy to drink your day’s worth of nutrition in one sitting. Plus, it’s loaded with everything you could want to start your day: organic plant protein (12g per serving), antioxidant-based adaptogens, super greens, sea vegetables, probiotics, bitter melon…and the list goes on! This wont necessarily replace your caffeine fix BUT it’s a delicious and easy way to get your morning started.

Almeda Labs is the creator of this wonder product and I’ve been obsessed with the cacao flavor for my morning lattes.

Here’s my go-to morning Prasada Latte recipe. Warning - you’re going to love this product

• 1 heaping scoop, or more, of the Prasada powder (either the regular or Cacao flavor)

• 1 cup milk (I prefer almond or macadamia milk, but use any kind you’d like)

• 1 teaspoon unsweetened coconut milk, hardened portion towards top of the can (optional)

• 1/4 cup water

• Cinnamon, to taste

• Turmeric

• A crack of freshly ground black pepper

• Anything else you’d like to add (MCT oil, coconut oil, matcha or splash of coffee, etc.)

Method

1. In a small to medium saucepan, warm the milk and water gently over low heat. Add the hard coconut milk (optional), and Prasada, whisking well to combine. Add the cinnamon, turmeric, and crack of fresh *black pepper, keep whisking together.

   • *Black pepper, when combined with turmeric, helps the curcumin, the healthy compound found in turmeric, absorb into the body by up to 2,000%.

2. Taste and adjust as necessary. Add any other ingredients you’d like. If you’re looking for a caffeine buzz, add a little matcha green tea or even a splash of coffee.

Cauliflower Mash Shepard's Pie

My brother in-law introduced me to this dish (thanks John) and it’s become one of my favorite meals to make.

Super simple, healthy version of your traditional Shepard’s Pie…only this is gluten free & dairy free. It can also be made vegetarian - just don’t add meat.

Here’s how you make it. Feel free to substitute or add any veggies you’d like. I don’t love onions and rarely use them in my cooking, but they are a great addition for you onion lovers.

Ingredients - use organic when you can

• 1 head of cauliflower, broken into pieces to be steamed

• 1 package of Ground turkey meat

• 1 carton of Mushrooms, sliced

• 1/2 bag of Frozen peas

• 1 Zucchini, sliced and quartered

• 1 Garlic clove, chopped

• Salt & pepper to taste

• Dried rosemary

• Ghee

• Olive Oil

• Almond milk or any other non-dairy milk (make sure it’s unsweetened and NOT vanilla flavored - made that mistake last time)

Method:

1. Pre-heat oven to 350 degrees. Heat oven safe pan (I use a skillet) over medium high heat. Melt some ghee and olive oil together (ghee adds flavor, oil helps coat the pan). Add a little salt and pepper.

2. Add chopped garlic to the pan, cook until tender and slightly brown. If you’re an onion lover, add diced onions with the garlic

3. Add your veggies and cook one at a time (start with mushrooms, then add zucchini, peas, etc.) stir occasionally, cook until slightly brown or desired brownness

*while the veggies are cooking, time to make the Cauliflower Mash*

1. Steam the broken pieces of cauliflower until soft (about 15-20mins). Add to blender along with almond milk (enough to make the mash creamy), add salt & pepper. Blend until smooth.

2. Once veggies are cooked to your liking, remove veggies from pan and add the turkey meat. Cook through all the way. Add veggies back and mix all together. Add dried rosemary or any other herbs or spices you’d like.

3. Remove pan from heat, level out the veggies and turkey, add the cauliflower mash right on top, spread to even out.

4. Add pan to oven, cook about 20-25 mins or until slightly brown on top. You can also broil the last few minutes to crisp up the top.