One of my favorite recipes. Lots of crunch with a tart flavor, this salad is always a hit and makes a great side dish to any meal. Inspired by WellPlated, I made some small modifications to make this dairy free and with my favorite ingredients. Feel free to sub out with your choice of nuts and dried fruit. Enjoy!
1large bunch curly kale (approximately 1 1/4 lbs) stems removed and finely chopped
1/4 teaspoonkosher salt
16 oz Brussels sprouts
3/4 cupdried cherries
Avocado oil
FOR THE DRESSING:
1/4 cup extra virgin olive oil
1/3 cupfresh lemon juiceabout (1 1/2 medium lemons)
2teaspoonsDijon mustard
1teaspoonpure maple syrup
3/4 teaspoonkosher salt
salt and ground black pepper
DIRECTIONS:
1. Preheat the oven to 350°F. Spread the nuts into a single layer on parchment paper. Toast in the oven for 8 – 10 minutes, tossing once halfway through. Remove from oven and roughly chop.
2. Meanwhile, place the kale in a large bowl. Lightly sprinkle with the avocado oil and salt . Massage the kale with your hands by grabbing large handfuls a few at a time and squeezing gently until the kale is soft and darker. This will help to soften kale for easier consumption and digestion.
3. Cut the bottom ends off of the Brussel sprouts. Then shred by using a food processor or chopping with a sharp chef’s knife. Place the shreds in a bowl with the kale, then toss and fluff them with a fork or your fingers.
4. In a small mason jar, shake all dressing ingredients. You can also use a small bowl and whisk all ingredients together.
5. Pour half of the dressing over the salad, then toss to combine. Sprinkle the cherries and chopped nuts over the top, then lightly toss again. Drizzle with remainder of dressing.
This is a perfect blend of sweet, creamy, and delicious all while getting the nutrients your body needs. Rich in antioxidants and vitamins to help to support immune health, aid digestion and provide a natural energy boost, this has been my go to smoothie to break my fast or as a pre or post workout boost. Enjoy!
We all fall into a rut during the holidays so if you’re looking to reset and start fresh, this great little “detox” drink is everything you need! Reduce inflammation and bloat with naturally hydrating foods like cucumber and pineapple. It’s the perfect feel-good drink that will rejuvenate your body right away. It’s also super refreshing and delicious. Enjoy!
Instead of reaching for another protein bar, pop 1 or 2 of these before a workout and you’ll be up for any challenge! Also great as a little pick me up or when craving something sweet, this is a great go-to. All whole ingredients and so easy to whip up.
Inspired by Love and Lemons (one of my favorite recipe blogs), I made a few changes with the ingredients making this my very own decadent energy treat! Feel free to substitute with your choice of nut butter and non dairy milk to make your own energy ball variation.
In a medium pan, toast the oats over low heat until just browned around the edges.
In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes. In a food processor, combine the seed butter, maple syrup, dates, coconut oil, vanilla, cinnamon and salt.
Add the walnuts and pulse until combined. Then add the flaxseed mixture and mix until smooth.
Then add the oats and coconut and pulse until combined. Add the chocolate chips and pulse until chocolate melts and makes the whole mixture gooey.
Roll the mixture into balls (10 – 12 balls) and chill until firm, at least 30 minutes.
Store in an air-tight container in the refrigerator.
Get the same rich and indulgent taste of frosting with this gluten and dairy free option that also packs a protein punch. It does take a little arm strength to whip in the desired texture, although you can use a hand mixer, but trying to earn my sweets so I don’t mind the work.
I love to top a heaping tablespoon of Protein Frosting to a bowl of frozen mixed fruit (cherries, blackberries, raspberries, strawberries) with crushed nuts, seeds, coconut flakes and a sprinkle of Paleonola granola – making this one of my favorite desserts! Enjoy!
I rarely eat carbohydrates but when I crave it, this is what I will make and go all out! The original recipe is from Dr. Junger’s Clean Program. I made one tiny change and added more nutritional yeast cuz I am obsessed. 😉 Enjoy this…it’s so indulgent and satisfying.
Cook the pasta according to directions on package. Rinse with cold water, strain and set aside.
Chop onions and butternut squash and mince garlic.
In a medium saucepan, heat olive oil. Add onions and salt and pepper until lightly browned and cooked thoroughly.
Add butternut squash, garlic, garlic powder, onion powder, and cayenne pepper. Stir and combine all for 3 minutes.
Pour in canned coconut cream and cashews. Cook at a low simmer until squash is tender (approx 6 – 8 minutes).
Add all pot contents to a high speed blender, along with nutritional yeast and vinegar. Blend on high until creamy and smooth. Add salt and pepper as needed.
Countdown to my fave holiday…Thanksgiving! In less than 36 hours, most of us will be sitting down with our family and friends to enjoy turkey, stuffing, and pie; consuming an average of 4500 calories on this holiday. I encourage my clients to enjoy and indulge in their favorite T-Day dishes, especially if they have been working their butts off all year long with me. I’ll also remind them to be mindful, listen to their bodies, and do these 4 things to avoid going overboard on stuffing and pie.
#1 GO WORKOUT!
If you are planning to consume too many calories on T-Day, give yourself a head start and burn some calories off first. Go for a run, take a HIIT, cardio, or yoga class, or hit the gym in the morning. Better yet, bring a friend or family for accountability! Start the day off feeling accomplished and ready to take on the feast…I mean day! 😉
#2 TAKE PROBIOTICS + DIGESTIVE ENZYMES
Your body is full of bacteria, both good and bad. Probiotics are “good” live bacteria that are helpful to our digestive system. Found in the intestinal tract and made primarily of these 2 groups (Lactobacillus and Bifidobacterium), probiotics aid in digestion and keeping the gut healthy, amongst other benefits (strengthen immune system, weight management, fight against IBS, diarrhea, constipation). Look for foods and drinks that have “live and active cultures” such as yogurt, fermented foods, and kombucha or in a pill or powder form (listing some of my faves).
Digestive enzymes are substances that are secreted by our digestive system and help break down food, allowing the nutrients to be absorbed into our bloodstreams. They help to support proper functioning in our cells throughout the body. Our bodies produce several different enzymes to break down certain foods. For example: amylase breaks down starches into sugars, proteases breaks down protein into amino acids, sucrase breaks down sucrose into fructose and glucose. Supplementing with digestive enzymes will protect from malabsorption of nutrients we need to function optimally. My go-to digestive enzymes are from Dr. Lipman.
These 2 supplements are great to have for every day digestive support. Especially on days like Thanksgiving, where over consumption is likely, we need all the help we can get. Take both these supplements together 20-30 minutes before your meal to assist with digestion and support digestive health.
#3 DRINK A TALL GLASS OF WATER BEFORE YOUR MEAL
Thirty minutes before you sit down to (over) indulge, drink a 16oz glass of water slowly. Drinking water before a meal will give you a sense of fullness and a likelihood of consuming less calories in that sitting. That same glass of water will also help you stay hydrated from the sodium consumed in that meal AND help with digestion by breaking down the foods so your body can absorb the nutrients. YES to all!
#4 MIND YOUR PLATE RATIO
Instead of grabbing the largest plate in the kitchen, grab a medium sized or appetizer plate. Fill half the plate up with salad and/or veggies, a quarter of it with protein (turkey, fish, seafood, etc), and a quarter with carbs (pasta, sweet potatoes, mashed potatoes, stuffing, rice, etc). This will ensure your second helping won’t send you over the edge, mentally and physically. For dessert, cut a sliver instead of a quarter (that would be me!) slice of pie. Take your time, chew at least 20x before you swallow, and savor every single bite and flavor.
Try these and I promise you will feel a big difference. A big part is to be mindful and aware and listen to your body. It’s all about balance and moderation but never deprivation.
On this special holiday, I would love to express gratitude and thank you so much for being a part of my community and keeping up with me. I am truly grateful for you and look forward to sharing more to help you stay fit and healthy. HAVE A SAFE AND HAPPY THANKSGIVING TO YOU AND YOURS! xo
The countdown has officially begun to Thanksgiving feast. So many are not only prepping to cook meals but also to gorge over 4,000 calories in one day. WHAT!? Crazy but true. But as someone who follows a gluten, dairy, and processed sugar free diet, I don’t let this holiday take over. Don’t get me wrong …I never skip a serving of my mom’s famous stuffing and a few slices (yes…a few!!) of pecan pie but like I always tell my clients “Everything in moderation!”
There are several ways to avoid binging and overeating on this special holiday. Start eating earlier in the day, have smaller portions throughout the day, exercise in between meals, etc. But what I like to do is bring a few healthful dishes so I can enjoy meals without the guilt including my mom’s stuffing and pie.
I’ve collected some great healthy recipes that are amazingly delicious to bring to the table. Check out what’s on my menu this Thanksgiving.
APPETIZERS / SIDES
SWEET POTATO & KALE FRITTERS by Yes, More Please: makes 18-20 mini patties Ingredients: 1 large or 2 medium sweet potatoes steamed and pureed 2 cups cooked quinoa 2 cups kale finely chopped 2 eggs
½ cup panko or any kind of plain bread crumbs (I use almond meal or brown rice flour) 1 teaspoon grated ginger
1 good pinch paprika or smoked paprika
1 teaspoon freshly ground black pepper
1 teaspoon kosher salt
4-6 tablespoons coconut oil
For Dipping Sauce: ¼ cup Greek yogurt
1 teaspoon freshly grated ginger
pinch of salt
pinch of pepper
*In a small cup mix all ingredients and chill.
Instructions: a. De-vein the kale, make it into a tight roll and chop chiffonade style.
b. In medium size bowl, mix all ingredients well.
c. In a medium size pan heat up about 4-6 tablespoons of coconut oil. Scoop small patties onto the pan and slightly flatten the tops. Cook for about 3-4 minutes on each side or until golden brown.
d. Cool on a rack and serve with a side of dipping sauce.
Ingredients: 2 cups whole walnuts, lightly toasted
1 cup (heaping) sundried tomatoes, packed in oil, roughly chopped
2 small to medium-sized cloves of garlic, chopped
1 teaspoon fresh thyme leaves, chopped
1 cup parmesan cheese, grated (swap with manchego, nutritional yeast or skip cheese entirely)
Few twists freshly ground black pepper
Pinch kosher salt/sea salt
Good quality extra virgin olive oil, as needed
Instructions:
a. In the bowl of a food processor, add walnuts, sundried tomatoes, garlic, thyme, cheese, black pepper and salt. Pulse several times to combine. Stream in olive oil until the mixture comes together into a coarse, pebble-like texture. Avoid over mixing.
a. Serve with gluten free chips, crackers, or pita chips.
Ingredients:
250 grams brussel sprouts
2 medium onions, chopped
1 Tbsp sesame seeds
¼ cup goji berries
4-5 Tbsp olive oil
salt and pepper to taste
Instructions: a. Wash and half the brussels sprouts. Dry roast the sesame seeds in a non stick pan on medium high heat, for about 3-4 minutes. When you see them brown slightly, immediately remove and put in a bowl.
b. In a large pan, heat one tablespoon of olive oil and fry the onions, till golden brown and nicely caramelized (approx 5-7 min on high heat). Set aside.
c. In the same pan, add remaining olive oil and roast the brussels sprouts face down and then flip. Each side should take about 3-4 minutes on high heat.
d. Once all the brussels sprouts are done, add the onions back in. Add the toasted sesame seeds and add the goji berries last. Toss and stir!
MAIN DISHES:
CAULIFLOWER PESTO RISOTTO by Half Baked Harvest: serves 4 Ingredients:
1/4 cup olive oil
1/2 small onion, finely chopped
1 large or 2 small heads cauliflower, finely grated
2 cloves garlic, minced or grated
1/3 cup white wine
1 small bunch asparagus, cut into 1-2 inch sticks
1/2 cup veggie or chicken broth + more if needed
zest of 1 lemon
1/2 cup full-fat canned coconut milk
1/2-3/4 cup parmesan cheese (I use nutritional yeast)
2 tablespoons fresh parsley, chopped
Cilantro-Basil Hemp Seed Pesto 1 cup fresh cilantro, finely chopped
3/4 cup fresh basil, finely chopped
1/2 cup raw hemp seeds
1/3 cup olive oil
1 tablespoon fresh lemon juice
1 clove garlic, minced or grated
1/3 cup parmesan cheese (or nutritional yeast)
crushed red pepper, to taste
salt and pepper, to taste
Instructions: Cilantro Basil Hemp Seed Pesto: a. In a bowl, combine the cilantro, basil, hemp seeds, olive oil, lemon juice, garlic, cheese or alternative, crushed red pepper and a pinch of both salt and pepper.
b. Taste and adjust the seasonings as needed. Add water to thin the pesto if desired.
Risotto:
a. Heat a large, high sided skillet over medium heat and add 2 tablespoons olive oil. Add the onion, season with salt and pepper, and cook until caramelized, about 8 minutes. Then add the cauliflower and the garlic, and season with salt and pepper. Cook for 2 more minutes.
b. Deglaze the pan with white wine and cook, stirring constantly, until the liquid is almost evaporated. Stir in the asparagus. Slowly pour in the veggie broth and coconut milk and bring to a simmer.
c. Cook until the cauliflower and asparagus are tender and “risotto” is nice and creamy, about 6 to 8 minutes.
d. Remove from heat, then add the lemon zest, cheese choice, parsley and a drizzle of olive oil.
VEGETABLE QUICHE from Gimme Some Oven:serves 8-12 servings Ingredients:
1 gluten free pie crust
1 Tbsp olive oil
3 handfuls fresh baby spinach, roughly chopped if desired
1 small white or yellow onion, chopped
1 red bell pepper, diced
5-10 asparagus spears, ends trimmed then chopped into 1 inch pieces
6 eggs
3/4 cup unsweetened almond milk (or other non-dairy milk)
3 Tbsp all-purpose flour (I used rice or almond flour)
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp sweet paprika
1/2 tsp dried thyme
1/4 tsp chipotle powder
1/8 tsp black pepper
Instructions:
a. Pre-heat the oven to 350 degrees F.
b. Use a fork to poke a few holes in the bottom of the crust of unbaked pie crust, and bake it for 10 minutes. Remove and set aside.
c. Meanwhile heat oil in a large saute pan over medium-high heat. Add onions, chopped red peppers, and asparagus, and saute for 5 minutes, or until the onions are translucent and the asparagus is cooked. Remove from heat.
d. In a separate large bowl, whisk together eggs, flour, baking powder, rice or almond milk, salt, paprika, thyme, chipotle powder, and black pepper. Stir in the sauteed vegetables and fresh spinach, and stir until well combined.
e. Pour the egg and vegetable mixture into the pie crust, and use a spoon to even out the top. Place in oven and cook for 45-50 minutes, or until a toothpick inserted comes out clean. Quiche will rise while baking, but should settle back down once you remove it from the oven.
f. Remove from the oven and allow the quiche to set for at least 5 minutes. Then slice and serve immediately.
Ingredients:
1 large ripe avocado (or 2 small)
30g raw, unsweetened cocoa powder
60ml coconut milk (or any nut milk of your choice)
2 tbsp honey or maple syrup
1 tbsp coconut oil, melted
1 chunk of bittersweet dark chocolate, grated
2 tsp cocoa nibs (optional)
Instructions:
a. In a food processor, purée the avocado until smooth.
b. In a jug, combine the cocoa powder and milk until a smooth paste forms.
c. Add the cocoa and milk mixture to the avocado, along with the remaining ingredients.
d. Blend everything together until smooth and well combined.
e. Transfer the mixture into individual bowls and chill in the fridge until ready to serve.
f. Top with grated bittersweet dark chocolate and sprinkle over cocoa nibs.
Feel free to follow the recipes as they are (recipe links in the title) but I made some modifications to fit my gluten/dairy -free diet. These are all delicious and easy recipes to try this holiday. They also make great dishes for every day meals, too. Enjoy your feast in moderation then get to the gym after. HAPPY & HEALTHY THANKSGIVING!!
Inflammation is a natural response our body goes through to heal. However, when there is too much inflammation, our immune system fights too hard and the body becomes susceptible to damage and disease.
Alongside gluten, alcohol and sugar, dairy is one of the most inflammatory foods in our diet. It causes so much inflammation resulting in digestive issues such as bloating, gas, problematic bowls, and can lead to other symptoms such as acne, allergies, and behavioral reactions.
When I first started “clean” eating several years back, I learned the rule on reading the ingredients on packaged foods. If the ingredients contained more than 5, were tough to pronounce or ones that I didn’t recognize, I need not eat it. Sadly, lots of foods that I have been enjoying for most of my life was nixed off the list. Such foods like sugar/fat free sweets, whole wheat crackers/breads, frozen desserts, fruit-filled yogurts, and more!
But the one fave food of mine that shocked me the most was dark chocolate. Its supposed healthy benefits were clouded by a list of additives, preservatives, sweeteners, dairy and fillers. All making chocolate an unhealthy choice. However it was one treat that I wasn’t about to give up so easily. So I started exploring the world of chocolate and the most natural it had to offer.
Let’s start with the most common ingredients you’ll find in “dirty” dark chocolate. – Sugar, high fructose corn syrup, artificial sweeteners: used to lighten the natural bitterness in cacao – Milk Fat: used to plump up the chocolate and give it a rich, creamy texture – Soy Lecithin: an emulsifier that helps to bind the ingredients – Saturated Oils: vegetable, palm, and canola oils are most commonly used to give smooth texture – Cacao: dried seeds found in the pod of the Theobroma cacao pod that provide the rich taste of chocolate – Cocoa Butter: vegetable fat extracted from the cacao bean to give chocolate its flavor and aroma
These ingredients do play a major part in creating a scrumptious chocolate bar but are they necessary? Sure…some are, like the obvious cacao. But just like all packaged foods, most are not and are used mainly to preserve shelf life, for bulk manufacturing, to lower costs, and increase taste and texture.
Here are some ingredients you’ll find in “clean” dark chocolate. – Naturally derived sugar: coconut sugar, stevia, inulin, and xylitol are all great substitutes to the commonly used white, brown, palm or cane sugars – Liquid Sweetener: raw honey, real maple syrup, and molasses are all great natural sweeteners – Coconut Oil: a good alternative to using cocoa butter but has a slight coconut taste and scent – Raw Cacao: processed at lower temperatures to ensure highest nutritional value. Not usually treated with alkalizing agents or additives – Nut butters: almond and cashew are most popular. Gives chocolate its sweet, rich, and creamy taste
Do we have to sacrifice clean eating so to enjoy foods that we love? HELL NO! With the “clean” eating rage, we have choices and don’t have to opt for “dirty” chocolate!
Here are some of my fave “clean” dark chocolates that make life worth living. 🙂
1. NOT YOUR SUGAR MAMA LOVE! (1) they use raw cacao (2) has consistency and taste of fudge (YUM!) (3) they use essential oils for flavor
2. HU KITCHEN
LOVE! (1) they use coconut sugar (2) comes in delicious and unique flavors (3) also an amazing Paleo restaurant
3. ADDICTIVE WELLNESS
LOVE! (1) they only use raw cacao (2) no processed sugar EVER (3) they use Amazonian superfoods and Chinese herbs
4. SACRED CHOCOLATE LOVE! (1) made in 100% renewable energy facility (2) use maple sugar or inulin (3) they too like Chinese herbs!
5. ORGANIC NECTARS LOVE! (1) they use Madagascar Vanilla for a rich, creamy, mellow flavor and texture (2) they use coconut sugar as a sweetener (3) they use non-GMO sunflower lecithin
*These brands are found in Whole Foods, Fairway, Trader Joe’s, Health Nuts and smaller health food stores.
Because of raw cacao and the natural ingredients used, you will find a slight more bitterness in “clean” chocolate. But explore both”dirty” and “clean“. I guarantee you will taste the difference. It’s all about what you want to put in your body. Going raw, macrobiotic, paleo, vegan, organic, clean (or whatever label you want to use) is not easy. Sometimes you just want to enjoy a piece of “dirty” chocolate. But for those that don’t want to steer too far away from their cleaning eating habits, now they don’t have to. Having options is a GREAT thing. YAY FOR CHOCOLATE!
