Tag Archive for: healthy recipes

chocolate cherry shake in a glass up

German Chocolate Cherry Shake

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Who doesn’t love cake? I LOVE german chocolate cake?! It’s rich, satisfies my sweet tooth, and it’s healthy- I mean, it even has fruit in the title, right? I can’t always sit down and eat a cake, oh, umm.. I mean, one slice of cake. But, I can make a shake anytime I want and it’s just as good (and it’s less work)! This German Chocolate Cherry Shake is filling and so deliciously rich. If you need extra fiber, you can add a scoop of my favorite chocolate fiber mix.

 

German Chocolate Cherry Cake Shake

Ingredients

1 scoop (1/3 c) plant-based protein powder

1/2 cup organic black cherries (fresh or frozen)

1/2 cup almond or other plant-based milk

2 teaspoons almond butter

1/4 cup water

2 teaspoons unsweetened raw cacao powder or carob powder

Blend ingredients for 30-40 seconds in a high-speed blender or Vitamix.

Optional: For additional sweetness use organic Stevia or another natural sweetener. Add organic dark chocolate (over 70% cocoa) shavings on top with fresh sweet cherries. 

 

We would love to know what is your favorite shake style. Do you like desserts in shake form or do you prefer fruits and veggies? I like them all! Give me all the shakes! If you like shakes too or want to start adding them to your daily routine, check out this post LOADED with smoothie/shake recipes!

BONUS: Here is a $10 off coupon to thank you for stopping by. Let me know how much you love the recipe!

 

Maple Pecan Cauliflower

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Maple Pecan Cauliflower is my go-to for a quick healthy lunch. There is a big debate in the south on the proper way to say pecan. Some pronounce it “P-can” and others, “P-con”. Some would even debate how I spelled the pronunciation! But, I think everyone can agree that you either love them or hate them. And boy, do I LOVE them. If you’re like me and love pecans, you are going to love this maple pecan cauliflower recipe.

This dish makes a great side, lunch, or you can make it a complete meal by serving it with rainbow quinoa. I first experienced a similar dish in my Green Chef subscription as a side and I knew I had to have more! It makes a perfect light lunch and has become one of my go-to’s when working from home. I absolutely love the blend of flavors in it.

Be sure you are using pure or organic maple syrup. Did you know that maple syrup is made in early spring? When it’s warm enough for the sap to flow but cold enough that it isn’t moving too fast. Farmers all through the woods are tapping and processing the clear sap that turns into our delicious syrup. If you’re lucky, you’ll find some for sale at your local farmer’s market. It doesn’t get more organic than that and if you follow me, you know that organic products are key to remaining healthy. The conventional brands are mostly high fructose corn syrup and other unpleasant ingredients. Of course, you can increase or decrease the maple syrup to suit your taste.

Ingredients:

2 cups of chopped raw cauliflower

2 tbsp pure maple syrup

1 tsp turmeric powder

3 tbsp pecans

Instructions:

Cut cauliflower into bite-size pieces and roughly chop pecans. Heat about 1 tbsp of cooking oil, such as coconut oil in a large skillet over medium-high heat. Add the cauliflower to a hot pan. Season with turmeric, salt, and pepper. Stir to coat. Cook for 5-8 minutes or until cauliflower begins to soften, stirring occasionally.

Add the maple syrup and a couple of tablespoons of water to the pan with the cauliflower. Stir and continue to cook for 3-5 minutes or until cauliflower is tender and evenly coated with maple syrup.

Sprinkle with pecans. Cook about 1 minute or longer or until pecans are lightly toasted.

And enjoy!!

We’re dying to know, how do YOU pronounce pecan? Cauliflower is so versatile, I mean, we’re even making pizza dough with it! What did you think of this recipe? Let us know! What is the craziest way you have prepared cauliflower? If you are looking for more delicious recipes like this one, be sure to follow us all on social media platforms so you get first access. Want to know if foods like this maple pecan cauliflower are best suited for your body? Book a call with us and see what testing options are best for you!

 

Sweet & Sour Chicken with Brown Rice

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Planning is the key to success when the goal is improving your health. Slow-cooking is an easy way to plan your week with healthy meals. Plan ahead by making one crockpot meal and one stovetop meal on the weekend to ensure you have good options throughout the week. This reduces the temptation to stop and grab fast food.

  • 1 lb chopped organic carrots
  • 1 medium white onion, chopped
  • 6 oz organic skinless, boneless chicken breasts or thighs
  • 2 cups of chopped pineapple
  • 1/3 cup brown sugar
  • 1 Tbsp nonGMO low-sodium Soy sauce or Bragg’s Liquid Aminos
  • 1/4 tsp of pink Himalayan salt salt
  • 1/2 tsp ground ginger
  • 1/4 tsp of fresh minced garlic or powder

Add:

  • 3 Tbsp Arrowroot powder (healthier thickening agent vs cornstarch)
  • 1/4 c water

Serve with 3 cups cooked brown rice.

Layer carrots and onions in slow cooker. Top with chicken.

Drain pineapple, reserving the juice. Place pineapple over chicken.

Next, mix pineapple juice, brown sugar, soy sauce, salt, ginger and garlic. Pour over the top.

Cook on low 6-7 hours.

Combine arrowroot powder and water then stir into the slow cooker. Cook an additional 30 minutes or until sauce is thickened. Serve over cooked brown rice. Garnish with a bit of dried cilantro.

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.

Sweet Potato Hash Browns

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Sweet Potato Hash Browns

This sweet potato hash browns recipe is a superfood nutrient powerhouse. Sweet potatoes are root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and help prevent chronic disease.

Ingredients (use organic when possible)

  • 2 sweet potatoes, shredded
  • 1/4 teaspoon of pink Himalayan salt
  • 2 to 3 large kale leaves, shredded
  • 1/4-1/2 teaspoon freshly ground black pepper

Directions:

Rinse the shredded potatoes and pat them dry. Mince the garlic. Coat the skillet with coconut oil or organic butter. Over medium-high heat, sauté the potatoes with salt until the potatoes are crisp. Once the potatoes are done add kale and garlic to the pan and continue sautéing for about 2 more minutes. Remove from heat. Add pepper.

Nutrition Information Per Serving: makes 2 servings

calories: 450, fax: 1 g, saturated fat: 0 g, calories from fat: 2%, Cholesterol: 0 mg, protein: 10 g, carbohydrates: 102 g, sugar: 2 g, fiber: 7 g, Sodium: 366 mg, calcium: 0 mg, iron: 0 mg, vitamin C: 0 mg, beta-carotene: 0 mcg, vitamin E: 0 mg

Source: Recipe from 21 Day Weight Loss Kickstart by Neil Barnard, M.D; recipe by Jason Wyrick of the Vegan Culinary Experience.