Category Archives: Recipe/s

5 Healthy Options to Overcome Munchies

Ever get the munchies? You’re craving something crunchy, salty, creamy or whatever. What you really want is to bolster your energy. You don’t want something that will create a crash and burn effect because ain’t nobody got time for that! We’ve got a wonderful life to live! Here’s 5 healthy options to overcome munchies that will fill you up and not bring you down.

It’s unbelievable how our environment makes it so easy to reach for foods and drinks that create a quick energy boost, but in the long-term cause damage on our bodies. However, there’s no need to be concerned when you’re armed with quick choices and easy recipes to get you through the day with strength. These go-to options will stave off the bad munchies and provide you with nutrients instead.

Be Smooth!

Using your blender, add eight ounces of unsweetened nut milk, one teaspoon of almond butter, a dash of cinnamon, cacao powder, vanilla extract, a scoop of protein powder and half of a banana. And Voila! You’ve got yourself a delicious concoction to keep you humming along.

Go Nuts!

Enjoy a handful of raw unsalted nuts. I love a pistachio, cashew and almond mix! And may I suggest soaking almonds in water overnight? This way you can sprout and release plenty of their nutrient-dense goodness. Once you’ve soaked them, pour out the water, rinse and dry. Later in the day you’ll enjoy the perfect snack combination of fat, fiber, and protein. I promise you’ve never had almonds until you’ve tasted sprouted ones!

GoNuts

Impress Mom!

I believe it was a staple of most everyone’s childhood to hear their Mom say, “Eat your veggies.” Well this option includes just that, but with a twist.

I like this option because it provides something wholesome, yet tasty. Serve up two cups of raw carrots, celery or bell pepper with some delicious hummus. What I love about hummus is the variety of ways we can choose to enjoy it from plain, to spicy and everything in between.

Be Eggscellent!

Utilize the incredible, edible egg. Boil several at once so you can have a supply to easily reach for in a hurry. Enjoy slices of hard-boiled egg, avocado and tomato atop a toasted piece of Ezekiel bread or another healthy bread of your choice. Add some sea salt and ground pepper to pop the flavors, and munch away to your delight.

5-Healthy-Options-To-Overcome-Munchies
5-Healthy-Options-To-Overcome-Munchies

You can also overcome munchies by simply eating a boiled egg or two. With six grams of protein in each egg, it provides the body with plenty of fuel.

Go For Dreamy, Creamy & Crunchy

Enjoy half a cup of organic Greek yogurt or opt for coconut yogurt. Add in a chopped up Granny Smith Apple, cinnamon and some walnuts or pecans. You can also add a few drops of vanilla extract. This option is excellent if you are an ice cream fan or apple pie fan. Just sayin’.

Try one or all five of these options. Boost your energy  or overcome an afternoon slump with good grub! Or simply give yourself a healthy alternative to not-so-healthy options.

Chime In!

Inquiring minds want to know, do you have a healthy option you love to overcome munchies? If so, what is it? OR What option/s are you going to try? Chime in! I love hearing from you!  🙂

 

 

What’s Your Breakfast of Champions? Shake or smoothie?

In case you’re wondering, that was a trick question. The breakfast of champions can be a shake or a smoothie. And, I’m not going to say these are the only Breakfasts of Champions but for today, we’re discussing these two breakfast choices.

To clarify the difference between the two, a shake requires a covered cup contraption often called a blender bottle that comes with a wire-whisk ball. Add some liquid like water or almond milk and some goodies like powered protein with chia seeds. A smoothie requires some blending usually with some help of an electrical appliance. It usually consists of some fruits or veggies mixed in with some possible protein powders, etc. The shake is an easy on-the-go option while a smoothie requires a little more effort around prep time and clean up.

Breakfast is the most important meal of the day, and sometimes it just doesn’t fit into our schedule the way it should. How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we’re dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this article is just for you.

We all need and crave energy. I know I do! Sometimes it’s so easy to grab a quick bowl of cereal or even forget breakfast and simply bulldoze through the morning on 1-2 cups of coffee as the kind of nutritional energy we draw from to survive the day. I don’t want us to barely squeak though the day; I want us to thrive throughout our day. I also don’t want you to go on the “crash and crave” roller coaster.

if we begin our mornings with caffeinated coffee and sugar, we crash, and often feel too tired to take on our responsibilities. Sometimes this pattern has us reaching for another cup of coffee to get through a few more hours. On a personal note, I understand the struggle is real. At one point, while studying in Costa Rica my host family owned a coffee plantation– and partake from the fruit I did! Suffice it to say, I understand breaking a 5 cup of day coffee addiction. Now I occasionally enjoy a cup, enjoying life in moderation and my adrenals continue to thank me.

Coffee

Instead of flirting so much with coffee, I now flirt with shakes, and smoothies.

Remember that shakes are the fastest way to go as you can mix things up in a blender bottle. Often when I’m on the go, another way we can combine some flavorful goodies is to add cinnamon or raw cacao powder. Full day ahead? Add a little extra protein using hemp hearts or flax seed. Going for the “Gold Star” award? Add some powered greens for sustained energy and gentle detox. All off this takes less then 3 minutes. It’s as simple as adding water, shaking things up and whalah! We’re good to go!

Smoothies are another quick alternative to a speedy breakfast. I love how it involves our creativity. Toss in some greens like spinach, a little fruit like berries, and a healthy liquid like coconut water. The small changes can bring about big impact in our cells vitality and the stamina we feel. Starting the day with a smoothie provides our bodies with antioxidants, our secret agent fighting off free radical damage. Besides, it’s a great low glycemic treat that helps us curb sugar cravings for the entire day and avoid a crash.

Next time you want a quick breakfast, try a delicious shake or smoothie. I believe they’ll leave us feeling energized, motivated and ready to dominate the day. These morning breakfast options provide our body with the nutrients it needs to naturally boost the metabolism and increase energy. So, what are you reaching for tomorrow morning? I know I will be pulling out my shaker cup or blender and getting ready for some long lasting energy.

Berry Delicious Protein Smoothie

Try this Yumminess!

ChocoCocolicious NanaNut Smoothie Recipe

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8 ounces chilled coconut water

4 ounces water

1 tablespoon coconut oil

1/2 frozen banana

1 Tablespoon nuts (try raw macadamia nuts, almonds or pecans)

2 teaspoons raw cacao powder

3 scoops of clean protein powder (I use USANA’s Nutrimeal Free)

Blend and serve! 🙂

Chime In!

Do you have a favorite “breakfast of champions” that fills up your tank and tops off your energy levels? Let us know. Are you more a shake or smoothie fan? Or if you’ve tried the recipe from above, what did you like best about it?

Make Your Own Miso Soup & be so Happy!

Are you a soup fan? If so, this is especially for you. I’m sharing one of my favorites, and how you can make your own Japanese-style miso soup and be so happy and healthy.

Nerd alert! I lived in Japan for six months and miso soup became a comfort food. I learned is for many of my Japanese friends it served as the “breakfast of champions,” full of dense nutrients and heart warming love. While I thought I was in Japan for mining data around entrepreneurship, the true win came as I began collecting data on healing foods. Artfully blended foods that helped heal my gut, support my hormones and elevate my energy levels while decreasing body fat. I’m sharing this deliciously good gift– a recipe that can rock your world. I’ll explain a few of the reasons why after I share the recipe.

Japanese Miso Soup

Nameko mushrooms miso soup, japanese food, on a white background

Step 1: Combine the following in a blender.

Ingredients:

64 ounces of water/ 1/2 gallon of water (8 cups)

5-6 Tablespoons of brown or yellow miso (you can buy the paste in the refrigerated area of Whole Foods or Asian markets)

3-4 garlic cloves

1 1/2 teaspoon of sesame oil

1 1/2 teaspoon of Five Spice Powder

2-3 dashes of Sea Salt

Step 2: Blend until smooth. Pour in pan. Warm on low heat and add the following ingredients.

1 1/4 cup diced bok choy

1 1/4 cup celery

7-8 chopped scallion onion stalks

2 thumb sized nubs of finely chopped or sliced ginger

1 cup sliced mushrooms (any variety; may I suggest shitiake?)

1/2 cup of sea veggies (any variety)

Step 3: Optional garnish of fresh chopped cilantro or parsley. Both if you’re feeling it.

Why Miso makes me so happy

For centuries Japan and China relied on miso, a fermented Superfood containing live friendly microflora promoting numerous health benefits to the body’s immune system and growth of healthy gut bacteria. When choosing, keep in mind the unpasteruized, non-GMO miso.

Garlic, it isn’t just for warding off vampires

I love using garlic in soups because brings flavor and medicinal support. And by medicinal, I mean the ancient kind of medicine.

Let food be thy medicine and medicine be thy food. ~Hippocrates

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Garlic gets a good wrap for helping lower inflammation and reduce toxic loads while boosting the immune system. It’s known to help in the treatment of cancer, heart health, and the common cold. It’s worth enjoying– and like miso, garlic boasts synergistic superpowers in preventative medicine.

Magical Mushrooms

So why eat fungus, really? For their many benefits. Mushrooms are a hit because they’re low in cholesterol, and calories and yet they deliver. Why you ask? Because they provide beneficial fibers that helps us to feel satiated. Mushrooms are also magical little darlings, (lest they be giant portabellos) by helping support the immune system and preventing chronic disease by delivering nice amounts of antioxidants.

For this recipe, consider shiitake or maitake. I actually buy my organic dried shiitake online through Fungus Among Us. I like their sense of humor and quality. The one pound bag last a good while, and you’ll receive great benefits without the pesticide and herbicide extras.

The Little Mermaid’s Secret

Sea Vegetables, not a singing lobster has been the Little Mermaid’s secret to health and happiness.

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Sea Veggies are mineral-rich, nutrient dense, versatile and delicious. Sea vegetables are known for helping detoxify the body from heavy metals, environmental pollutants and cancer causing products. It helps balance out thyroid function, and overcome mineral deficiencies, and this is just naming a few.

You can find sea vegetables in health food stores like Whole Foods or Sprouts, and also in Asian produce markets. If you’re a sushi fan, you’ve probably heard of nori- the seaweed wrap. But why not explore even more? If you are wanting to use a sea veggie that’s been found to have fat burning properties, try wakame.  Want to go with tried and true? Use kombu. It’s a popular miso soup ingredient.

Chime In!

I want to know, have you tried miso soup before? Or, are you a miso soup fan? If so what’s your favorite combination?

Holiday Recipes: Gluten free Gingerbread & Cranberry Sauce

Are you a holiday foodie? When was the last time you enjoyed some yummy gingerbread? Or perhaps cranberry sauce with a twist? Each of these recipes is a stand out in its own right as well as the perfect duo for dazzling your family and friends this holiday season. I’ve worked and reworked these recipes so they will be healthier and tastier versions of some holiday favorites. I hope you like them too!

As a kid growing up cranberry sauce was the holiday delicacy that came straight out of a can. Yes, I said that. That was until I came across the real deal. Fresh cranberries! I was completely smitten with the color and texture but the tartness was a bit over the the top even for my tongue. Then I started playing around with citrus and ginger and now it’s resulted into a jewel-like sauce to fancy up any turkey dinner.

Orange Ginger Cranberry Sauce

List of Ingredients

1 large orange

1 1/2 tablespoons of fresh grated ginger

1 bag of fresh cranberries (12 ounces)

3/4 cup of coconut sugar & later 2 teaspoons of coconut sugar

Directions

  1. Zezt approximately 2 teaspoons of orange peel into a medium saucepan. Add 1 cup water, cranberries, ginger and coconut sugar.
  2. Bring cranberry mix to a boil and stir until coconut sugar is dissolved and cranberries pop. Lower to medium heat and stir occasionally over five to eight minutes. Cool, then refrigerate until you are ready to serve.Saucey

You can make this cranberry crowd-pleaser 2-3 days ahead of time. Eat it alone as a side dish or use it the next day as a jelly on top of the warm gingerbread.

And speaking of gingerbread, here’s a healthier choice for you to enjoy with tea or coffee, plain or dolled up! I’m a gingerbread fan, but often it’s so riddled with sugar, shortening and well, gluten (not that gluten is a bad thing for you).

Gluten Free Gingerbread

Preheat oven to 350F/ 177C and bake for approximately 35-40 minutes.

List of Ingredients

2 cups gluten free flour (I like Pamela’s brand)

2 eggs

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon of sea salt

1/2 cup coconut oil (melted)

1/2 cup coconut sugar

3 Tablespoons freshly grated ginger (finely grated)

1 Tablespoon cinnamon

1/2 cup molasses

2 Ginger tea bags steeped in 1/2 cup of water

Directions

In a large mixing bowl, combine all the goodies together. Bake in a greased and floured 9×5 pan. Cool the pan for 15 minutes, then remove and enjoy. Happy dance optional and greatly encouraged.

Insider Notes to the Reader:

1) No one will know will ever guess that you’re serving gluten-free goodness.

2) This gingerbread is made with fresh grated ginger placing you right up there with the Iron Chef.

3) Your entire home will fill with this wildly intoxicating smell that may have you calling up the Yankee Candle company begging for a new candle scent that smells exactly like it.

4) Don’t let it’s outer looks deceive you. Within the first bite you’ll find yourself in ecstasy. This recipe has endured multiple trials and tweaks with the desire to produce  a healthier choice without sacrificing taste. While it’s not intended to be your only source of nutrition, I think we get the importance of relishing the holidays with some decadence.Tea Time

I love the gingerbread with cinnamon apple tea. It’s simple yet extraordinarily yummy. And should you be ever so decadent and adventurous, here’s another possibility pictured below. It’s quite the combination.Jelly

Chime In!

In the comments below, let’s us know– have you tried either of these recipes? So, what’d ya think? Or are you planning on giving it a whirl?

Savory Sweet Potato & Butternut Squash Soup Recipe

Is it just me or is the anticipation between Summer and Fall a big deal for you too? In mid-September I begin crafting and taste testing my seasonal Autumn recipes. One of them must always include sweet potatoes and butternut squash in some form or fashion and it’s even better when it’s in soup!

Weeks ago, I start pulling out my cinnamon sticks for warm tea, decorating with cute pumpkins and mounds of leaves – and folks, I live in Texas it’s currently 90 degree F or 32 degrees C! No leaf has turned it’s color yet. I have at least three weeks ’til I’m sporting a scarf, sweater or gloves. And yet there’s a sweet anticipation of the climate change and all that it brings!

SweetPotato&ButternutSquashRecipe

This particular soup recipe I bring you is simple to make, offers up a concert of flavors, and drum roll please…. can be made in a large quantity for group gatherings or frozen for later easy thaw-out-and-dine moments. If you prefer, cut the soup recipe in half or utilize all the ingredients for however you see fit.

I personally enjoying cooking this recipe in a big pot, saving some for left overs and even freezing the rest to enjoy later. I like to pair it with a scrumptious salad. My husband insist that it’s better with his “gourmet grilled cheese” sandwich. Either way I believe you will enjoy this delicious soup throughout the season and on into Winter.

Sharing is caring. Get this recipe for savory sweet potato and butternut squash soup.

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List of ingredients

Serves approximately 15-20

3 cubed Sweet Potatoes small  (unpeeled for maximum nutrition)

4 cups Butternut Squash cubed (freshly cut (think arm workout and roasting seeds) or frozen if you please)

2 Cans of Coconut Milk (go for the gusto and get full fat, it’s good for you!)

1/2 chopped Onion (white or yellow)

1 Tsp of Coconut Oil

1 Tsp of Ground Cinnamon

32-64 ounces of Vegetable Broth (use 64 ounces if you plan on using the almond butter, use 48 if you are not)

6 ounces of Almond Butter (optional but very tasty)

Salt and Pepper to Taste

Ingredients

Directions

  1. Chop half an onion and saute in coconut oil in small pan.
  2. In a larger cooking pot, boil cubed sweet potatoes and butternut squash until soft.
  3. In food processor/blender add in onion, sweet potato and butternut squash, cinnamon, one can of coconut milk, and almond butter.
  4. Combine mix from food processor/blender with all remaining liquids and ingredients into the pot, occasionally stirring at low-medium heat until you’re happy with the consistency and temperature.
  5. Serve and enjoy! 🙂

SweetPotato&ButternutSquashSoup

Prep Time

Approximately 20 minutes

Why I am a huge fan of this recipe

Sure, it’s tasty and as a certified health coach I also look for the health benefits. So here’s a quick run down of why I love some of the big player ingredients.

I love the sweet potatoes because they offer a big antioxidant punch of vitamins. In the past I’ve roasted the seeds from the butternut squash.  Pepita seeds with a little salt is super tasty and are high in fiber and protein. I like to throw the onions in as a detoxifying food but also for the flavor it provides. Almond butter helps regulate blood sugar levels, it’s a jewel. Cinnamon is known to be a Kung Fu fighter against inflammation, okay perhaps the research literature doesn’t say “Kung Fu” but you’re tracking one of it’s superpowers. Coconut oil and milk because I think we can all use the good fat, big taste while naturally boosting our energy.

I know it may seem odd, using good salt really matters. I suggest using pink Himalayan salt to pop the flavors while helping provide an array of trace minerals to balance the body, maintain fluids and replenish electrolytes. It’s no where close to the old processed regular table salt.

It’s important we eat real, wholesome foods. When we do, our bodies take notice. The more organic we consume, the less we burden our bodies with pesticides. When we enjoy the real foods we also don’t need to worry about counting calories. Instead we can opt for healthy fats, and densely nutritious grub that leaves us feeling satisfied and energized.

Chime in!

What’s your favorite soup during the Fall season? Are you going to give this recipe a try? Share your opinion, we’d love to know what you think about the flavors.

 

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