Aztec Salad

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Mouth Watering Aztec Salad

 

This delicious salad is also a visual feast. The rainbow of color found in this recipe’s ingredients provides you with an abundance of nutrients essential for building a strong, healthy immune system. Makes 4 servings

Ingredients:

  • 2 15-ounce cans black beans, drained and rinsed
  • 1/2 cup finely chopped red onion
  • 1 green bell pepper, seeded and diced
  • 1 red or yellow bell pepper, seeded and diced
  • 1 15-ounce can corn, drained, or 1 10-ounce bag frozen corn, thawed
  • 2 tomatoes, diced
  • 3/4 cup chopped fresh cilantro (optional)
  • 2 tablespoons seasoned rice vinegar
  • 2 tablespoons distilled or cider vinegar
  • juice of 1 lemon or lime
  • 2 garlic cloves, pressed or finely minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon crushed red pepper, or 1 pinch cayenne pepper

Directions:

In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro, if using. In a small bowl, whisk together vinegars, lemon or lime juice, garlic, cumin, coriander, and crushed red pepper or cayenne. Pour over salad and toss gently to mix.

Nutrition Information | Per serving (1 cup)

calories: 158; fat: 1.1 g; saturated fat: 0.2 g; calories from fat: 6.5%; cholesterol: 0 mg; protein: 7.7 g; carbohydrates: 31.6 g; sugar: 5.1 g; fiber: 9.6 g; sodium: 420 mg; calcium: 68 mg; iron: 2.6 mg; vitamin C: 49.9 mg; beta-carotene: 450 mcg; vitamin E: 0.5 mg

Recipe from Jennifer Raymond, M.S., R.D., found in Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.

Creamy Raw Soup or Flavorful Vegetable Pudding

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Creamy Raw Soup or Flavorful Vegetable Pudding

Okay, “before you think you that’s disgusting” or “Bonnie is crazy”  let me remind you that Gazpacho is basically a raw soup too. Raw soups or vegetable puddings are remarkably flavorful, surprisingly filling and amazingly good for you! Before you decide if you like it or not give this recipe a try.

Ingredients:

  • 1 large carrot
  • 2 celery pieces
  • 1 avocado
  • 1 tsp kelp – granules or powder
  • 1 large garlic clove
  • 1 small handful cilantro
  • 1-2 cups dandelion green or other
  • ½ cup mushrooms
  • 2/3 cup coconut milk

 

Place all in Vitamix or blender until mixed and warm (Vitamix will warm after 5-6 minutes).

Serve cold or at room temperature and enjoy.

B Renewed Healing Soup, easy, fast and quite tasty too!

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B Renewed Healing Soup, easy, fast and quite tasty too!

  • 2-3 cloves garlic
  • 1 c water
  • 1/4 sunflower seeds
  • 1-2 cups fresh greens (I used kale, rainbow chard, beet greens)
  • 1 T organic miso paste.

Throw everything in a pan and simmer for 15 minutes. Enjoy! I like the greens to turn beautiful vibrant green so be sure not to overcook. Made 2 small or 1 large serving. YUM!

Bonnie’s Spicy Vegan Carrot Soup Recipe

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Bonnie’s Spicy Vegan Carrot Soup Recipe

Many have asked for this tried and true recipe, and now you’ve got it! This is delicious, warming carrot soup that is perfect the cold winter months.

Ingredients:

  • 1 tablespoon cold pressed coconut oil
  • 1 large organic onion chopped (about 1 cup)
  • 2 pounds organic carrots sliced
  • 4 cloves fresh garlic, chopped finely
  • 1/2 teaspoon of Celtic Sea salt
  • 1/2 teaspoon of ground coriander
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon chili powder
  • 1/8 teaspoon cayenne pepper
  • 4 cups, organic low-sodium, strong vegetable broth

Directions:

In a large saucepan heat the oil, garlic, onions, carrots and Celtic sea salt, and gently stir for about 5 min.

Add the spices and stir for another 5 min. letting the flavors infuse.

Cover with stock and bring to a boil. Simmer gently for about 45 min. or until the carrot is cooked through.

Purée soup in your blender (I like to use my Vitamix) return to the pot and stir. Garnish with optional fresh coriander and parsley if you prefer.

Recipe adapted from a Lorenz book title ‘Healing Foods for Special Diets”.

If you enjoyed this you can find more of my favorite recipes can be found in my Recipes to Renew Recipe Book.

 

turkey black bean soup

Healthy Turkey Black Bean Soup

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Thanksgiving Recipes: Turkey  Black Bean Soup

What to do with leftover turkey? This is my favorite recipe and it is so easy. Another delicious idea is to add a scoop of leftover mashed potatoes or my gluten-free cornbread stuffing when serving. My favorite is the stuffing!

Ingredients:

1 can diced tomatoes
1 can tomato sauce
2 cups of cubed cooked turkey
1 can black beans or 2 cups cooked
16 ounces of low sodium vegetable or chicken broth
1 onion chopped
2-4 cloves of garlic minced
1/2 cup chopped celery
1/2 cup chopped carrots
1 tsp oregano
1 tsp cumin
½ tsp cayenne pepper (add more or less to taste)

Chopped cilantro (optional)

Saute onion, garlic. celery and carrots together in coconut oil or other heat-stable oil. When onions are translucent and carrots are soft, add all remaining ingredients. Let simmer for one hour, serve, top with cilantro, and enjoy!

Thanksgiving Recipes Shared: Healthy Guacamole Recipe

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Thanksgiving Recipes Shared: Healthy Guacamole Recipe

4-5 ripe avocados
½ red onion, minced (about ½ cup)
1-2 jalapenos, minced
½ bunch cilantro, finely chopped
½ squeezed lime or lemon juice
½ teaspoon coarse sea salt
dash of freshly ground black pepper
1 ripe tomato, chopped

Scoop avocado from peal and mash with a fork in a mixing bowl. Add chopped onion, cilantro, lime, salt and pepper and mash more. Add peppers until desired hotness.

Keep the tomatoes separate until ready to serve. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation (it also helps to put guacamole in a glass bowl). Refrigerate until ready. Mix in tomato just before serving. Serve with organic corn chips or fresh veggies

Cranberry Date Salad

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This Cranberry date salad is a bit addicting! As a bonus, it contains all whole foods. Plus, I recommend using organic ingredients as well to prevent adding things you don’t need in your diet such as pesticides and herbicides. It contains dates as a natural sweetener and does not contain sugar. This is so delicious, I eat it for dessert!

2 cups raw cranberries
8 large Medjool dates (pitted)
2 oranges peeled
1 apple chopped
4 tablespoons walnuts

Place all ingredients in a food processor or Vitamix and blend for one-two minute. The mix should be chunky. Serve immediately and store in the refrigerator.

I like to add extra walnuts on top. I’ve also used pecans which work well too.

Makes 6 servings.

If you are searching for more good-for-you holiday recipes, you can request our Healthy Thanksgiving recipes guide. Enjoy and please

Gluten-Free Cornbread Dressing

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Gluten-Free Cornbread Dressing

Gluten-free cornbread dressing has been a blessing since I learned that I am gluten-intolerant. You will not feel like you are missing out on anything. It tastes so much better than using gluten-free bread. Especially when gluten-free bread is typically made of low-quality ingredients such as rice, tapioca, or potato starch.

It can be frustrating maneuvering through daily life much less the holidays. This is my go-to recipe for Thanksgiving dinner.

2 1/2 lbs gluten-free cornbread (I use the recipe on the Bob’s Red Mill cornmeal package)
3 Tablespoons coconut oil
1 1/2 cups finely chopped celery
1/2 cup finely chopped carrot
1 tablespoon dried thyme
1 teaspoon dried sage
2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1 1/2 cups low sodium vegetable stock
1/2 cup chopped onion

Prepare cornbread a day or two before you are ready to make the dressing to allow it to dry overnight. Cut cornbread into 1-inch cubes, place on a large baking sheet, and let dry out for several hours or overnight. Place in a large mixing bowl and set aside. Preheat the crockpot to high.

Add onion, celery, carrot, and coconut oil to the crockpot. Cook 1 hour or until softened but not browned. If you have an Instapot, you can sauté for 10-15 minutes first to reduce the time.

After 1 hour, stir in the thyme, sage, salt, and pepper. Add cornbread and toss to moisten.

Pour vegetable broth over top and cook for an additional 3 hours or until the top is crisp and golden. Or you can save the juice from your Thanksgiving turkey and use it.

This goes well with my healthy cranberry salad recipe!

Healthy holiday recipes are hard to come by, at least tasty ones. If you are searching for more good-for-you dairy and gluten-free holiday recipes, you can request our Healthy Thanksgiving recipes guide.  Enjoy and please let me know how you liked it!

Thanksgiving Recipes: Pumpkin Pudding

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With so many healthy options available, Thanksgiving can be enjoyed guilt and gluten-free.

Pumpkin is a great source of fiber and nutrition so don’t pass it up, just pass on the crust!

Ingredients:

  • 1 (15-ounce) can pureed pumpkin
  • 1 2/3 cup non-GMO soy  or coconut milk
  • 3 tablespoons cornstarch or arrowroot powder
  • 1 tablespoons molasses
  • 1/4 cup brown sugar
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon salt
  • Walnuts or pecans, chopped (optional for topping)

Transfer the mixture except for the nuts to a medium-sized saucepan and place over medium to low heat. Allow the mixture to simmer over medium-low heat until thickened, which will be about 5-10 minutes. Watch closely and stir it occasionally to ensure it doesn’t burn.

Transfer into individual serving cups and refrigerate 1-2 hours before serving. Sprinkle with chopped pecans or walnut before serving or add a dollop of coconut whipped topping.

You can also serve with organic vanilla wafers.

Oatmeal Goji Berry Balls

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Oatmeal Goji Berry Balls

The goji berry looks like a red raisin and is very high in antioxidants. It’s sure to make a quick and nutritious snack—an addition that will make lunchbox meals everywhere that much more special.

This recipe is courtesy of Kristin Doyle, R.N. She combines her nursing background with her holistic approach to nutrition to specialize in therapeutic cooking and use nutrition to prevent illness and treat symptoms. She uses her knowledge to work with each of her clients individually to develop recipes designed for their specific health needs. Kristin is a nutrition consultant and a certified natural chef.

 

Directions

  • 2 1/2 cups rolled oats or quinoa flakes
  • 3 medium ripe bananas
  • 1/3 cup raw almonds or walnuts, ground in a food processor until coarse crumbs
  • 1 cup chopped pitted dates (chopped to same size as goji berries)
  • 1 cup goji berries, soaked for 15 minutes in warm water, then drained
  • 1/2 teaspoon sea salt or Himalayan salt
  • 1 tablespoon vanilla extract

Preheat oven to 325 F. Line a cookie sheet with unbleached parchment paper.

Place oats or quinoa flakes in a blender or a food processor and pulse on and off until oats/quinoa flakes turn into coarse crumbs/flour.

In a medium bowl, mash bananas with a fork. Add ground almonds or walnuts, dates, and drained goji berries. Mix well. Add salt, vanilla, and ground oats or quinoa flakes and stir well to combine.

Use wet hands to form tablespoon-size balls. Place on parchment-lined cookie sheet and bake for 25 minutes, rotating pan halfway through bake time. Makes 3 dozen.

Nutrition Information

Per two balls: 110 calories | 2.2 g fat | 0.2 g saturated fat | 16.5% calories from fat | 0 mg cholesterol | 20.9 g carbohydrate | 3.1 g fiber | 8.5 g sugar | 2.9 g protein | 66 mg sodium | 2 mg vitamin C | 47 mcg beta-carotene | 0.8 mg vitamin E | 18 mg calcium | 0.8 mg iron

Recipe from Therapeutic Chef: Recipes to Prevent Cancer, Heart Disease and Diabetes by Kristin Doyle

Homemade Electrolyte or Sports Drink Recipe

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Homemade Electrolyte or Sports Drink Recipe

This recipe is so easy and much safer than commercial products.   My goal is to help the “nutritional gatekeeper” provide the healthiest and safest options for his/her family. The Nutritional Gatekeeper is the person that purchases and prepares the majority of the meals in the household.  The Nutritional Gatekeeper controls 72% of the food decisions that your children and spouse consume…now that’s powerful.  We can have such a positive impact on the health future of our loved ones for generations to come!

Here are a few reasons why you and especially your children should avoid sports drinks. Researchers at University of Maryland exposed the enamel of teeth to a variety of sports drinks including energy drinks.  They found the damage to the enamel was 3-11 times greater than a cola-based beverage. Some drinks contain the sugar equivalent of 14 cans of soda along with caffeine and possible other stimulants.

Here are a few more not so healthy ingredients you can expect to find in most sports drink:  high fructose corn syrup, sucrose syrup, sucralose and acesulfame potassium, artificial food colors (red, yellow, blue) plus preservatives (EDTA) and emulsifiers like Polysorbate 20. These ingredients are all potentially dangerous especially for young children.

Looking for a safer option to rehydrate?

Try this Homemade Sports/Electrolyte Drink Recipe:

  • Pure Organic Fruit Juice (No High Fructose Corn Syrup!)
  • Water or Green Tea
  • Organic Sea Salt

Fill your sports bottle with half juice and half water. Add a pinch of organic sea sat and shake.

Sports Drink Variations and Information:
You can use table salt, but raw organic sea salt is best to use as an electrolyte source as the minerals of the sea are very similar to our own electrolyte composition in our blood. Sea salt contains 84 minerals. Aside from sodium, you are receiving potassium, iodine, magnesium, calcium, zinc, manganese, and more!

Watermelon Variation:

The watermelon beverage is just watermelon with seeds preferably and 1/2- 1 inch of grated ginger. I tossed both in my Vitamix which is so easy. Watermelon has lots of nutrients like Vitamins, A, C, D, lycopene and many more. It also acts as a diuretic as well.

Ice Variation:

Another fun summer drink tip is to freeze organic grapes, melon chunks or pour organic juices into ice cube trays and add to plain water.  Be sure to cut large grapes in half or quarters especially for small children.

Stay cool and be healthy!

Maple Walnut Granola

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Maple Walnut Granola

This granola is truly a breakfast you can look forward to. Eat it on soy yogurt, in almond or soy milk, or as is. Feel free to substitute different varieties of fruits and nuts for the type noted in this recipe. The oats in this recipe are a great source of soluble fiber. The oats cut cholesterol, add to your feeling of fullness, and slow the release of sugars from food into the blood. These actions reduce your risk for health problems including heart disease, obesity, and diabetes. Recipe makes 12 half-cup servings

Ingredients:

  • 3 cups rolled oats
  • 1 cup wheat germ
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 1/2 cup dried cranberries (optional)
  • 1/4 cup sesame seeds
  • 1/4 cup maple syrup
  • 2 tablespoons molasses
  • 1 teaspoon cinnamon

Directions:

  1. Preheat oven to 300 F.
  2. Combine all ingredients in a large bowl and mix thoroughly.
  3. Transfer to a 9″×13″ baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. Store in an airtight container.

Nutrition Information:

Per 1/2-cup serving: calories: 210 | fat: 7.4 g | saturated fat: 1 g | calories from fat: 31.5% | cholesterol: 0 mg | protein: 7 g |  carbohydrates: 31.6 g |  sugar: 10.7 g |  fiber: 4.3 g | sodium: 6 mg |  calcium: 38 mg |  iron: 2.2 mg |  vitamin C: 0.3 mg | beta-carotene: 8 mcg | vitamin E: 1.6 mg

Recipe from Jennifer Raymond, found in Amy Lanou’s book, Healthy Eating for Life for Children