(Quite Simple) Quinoa Salad w/ Black Beans

 

This Sunday was a perfect day to return to simplicity. The sun was shining, the day was open, and my soul was ready to be restored. My better half and I packed up the cooler, threw on our shades and headed for an afternoon in the park. We of course needed an energizing lunch that kept us lifted for our time on the trails.This salad is a light, gf whole grain protein delight. It stores in an airtight container for multiple days and is easy to eat on the go. 

(note: put dressing on as you eat).

 Enjoy your meals, get out in the sun, and BE WELL.

Quinoa Salad w/ Black Beans:

Ingredients:

15 ounce can of black beans (drain and rinse)

1 pint of grape tomatoes (chopped)

4 scallions (chopped finely)

1/4 cup of cilantro

1 whole cucumber (chopped into chunks)

1 cup of quinoa 

Instructions:

1. Cook quinoa (based on package instructions)

*Meanwhile chop up your ingredients above and prepare to throw together

 

2. When quinoa finishes, let quinoa sit and cool in glass bowl

3. Mix together beans, tomatoes, scallions, cilantro, and cucumber. 

4. Put quinoa in your veggie mix. Stir together :)

5. Dress the portion you are going to eat.

(Feta cheese would be a great addition to this salad :) if you are a feta fanatic 

Dressing: 

2 Tsp lime zest

2 Tbsp lime juice (or more :) depending on if you like things limey) 

3 Tbsp olive oil

1 tsp sugar

Mix up and store in fridge to cool before putting on salad.

*Note: We ate this without any dressing, it was tasty as it, and also added grilled chicken day two. That is always an option for more protein.

THIS SALAD IS MEANT TO EAT CHILLED :) YUMMY!

This portion above feeds 5-6 people.

 

Grain Free (almost vegan) Chocolate Chip Cookies!

Looking for a sweet treat for yours truly that won't destroy their wholesome plate?
Try this "healthier" version of a chocolate chip cookie. Gluten free (high protein almond flour base), no refined sugars (only pure maple syrup from Michigan trees and raw honey from the farm),  actual chocolate from a cacao plant, superstar coconut oil, and real butter from a natural cow. YUM.

Preheat oven to 350.

Ingredients:
5 TBSP organic butter
5 TBSP coconut oil
3 TBSP maple syrup
3 TBSP raw honey
1.5 TBSP vanilla extract

2.5 CUPS almond flour
1/2 Tsp baking soda
1/4 Tsp sea salt (I use celtic sea salt)
2/3 CUP 70% or higher Cacao Nibs (or Enjoy life Chocolate Chips)

Directions:
1. Mix dry ingredients in a bowl (except chocolate chips).  Set aside.

2. Melt butter in pan over stove until browning specks pop-2 minutes max. Be sure to stir while butter melts and heats up. Melt coconut oil so it liquifies (separately). Pour melted butter in with melted coconut oil and other wet ingredients. Stir with a spoon.

3. Pour wet ingredients in to the dry ingredients.

4. Stir in chocolate chips

5.Put the dough in the fridge for 30 minutes to cool. (you can always throw on pan if you are in a time crunch, but cooling the dough first helps with consistency after).

6. Drop by spoonful onto cookie sheet (no greasing necessary). Bake 10-12 minutes. My oven did best at about 9 minutes or so.

Makes 20-24 cookies (size pictured above).

ENJOY :)


Recipe Source:  This was altered from a recipe I found in a Paleo health book a while back. This brilliant writer, blogger and paleo kitchen queen I send gratitude for.  As soon as I find the source in my overflowing recipe basket, I will give credit where credit is definitely DO! Thank you PALEO QUEEN :)

Meet my spring favorite: Brussel Sprouts

Why Cruciferous Veggies? 

Cruciferous vegetables have compounds called glucosinolates which separate them from other vegetables. These compounds kill carcinogens before they can damage our DNA, and prevent healthy cells from turning into cancerous cells. They protect against lung, breast, and prostate cancer. 

Simple Summer Roasted Brussel Sprouts:
Preheat 400 degrees

Chop off ends and if they aren't small enough you can cut them in half
Take off loose leafs from cutting :)
Put the sprouts in the bottom of a 9X13 pan and use 3 TBS olive oil for a solid layer of sprouts
Add a dash of salt, pepper, 3 cloves of minced garlic, mix all up together (toss sprouts)
Add 1/2 cup water

Bake for 20 minutes @ 400 degrees
Pull the sprouts out and flip them all over (toss them)
Bake for another 20 minutes

YUMMY!

Spring Greens [Detox] Salad

This past weekend, the sunshine and spring air shifted my taste buds into fields of green.  Lately I have been overinflated with raw food bars, protein shakes, and quick organic soup cans on the go. Yesterday, in honor of earth day, I decided to go vegan and WHOLE FOODS for the entire week. :)

The sun prompted me to abort the mission of busy (for just an hour) and venture to Whole Foods Market to purchase as many GREENS as I could. 

Here is my first creation with the plethora of green in the fridge.

Spring Greens Salad (A wholesome ever after inspired dish from IIN detox)

1 cup of broccoli chopped
2 celery stalks chopped
1/2 cucumber chopped (half peeled)
4-5 parsley sprigs (leaves)
3/4 cup of chick peas
1 whole organic tomato sliced 

Top it off with (surprisingly enough satisfaction with this combo)
A light amount of Himalayan pink salt and 2 tsp of apple cider vinegar (I just poured it on there and fluffed it all up) You could make your own yummy dressing, but I am a vinegar freak and loved this combo of the salt and vinegar. So light, so healthy, no oils, yummy!

You could add sunflower seeds (YUM) avocado (double YUM). I already had two huge helpings of healthy fats today (in the form of sunflower butter on my morning banana so I skipped it, being conscious not to over do it)


Q: Where did I get my Himalayan pink salt?
A: Whole Foods Market bulk section (those glass containers)

Q: Where did I get my apple cider vinegar?
A: Whole Foods Market (or Kroger) get the unsulfured, unfiltered, cloudy looking (ALL NATURAL) kind

Q: What if I want more flavor for dressing?
A: Add some lemon and olive oil
Do a balsamic/olive oil mix for dressing.


Broccoli is a STRONG detoxifier, neutralizes and eliminates toxins while also delivering a healthy dose of vitamins.

Apple Cider Vinegar helps remove toxins, improves regularity, and exhibits anti-viral, anti-bacterial, and anti-fungal properties.

Cucumber is made up of 95% water, super nutrient dense-helps flush out toxins and alkalizes the body.  

Cha CHING! Chocolate CHIA cookies :)

These guys are deeeeee-liscious! I was craving some chocolate chew on Easter Sunday and CHA CHING, these guys totally came through! 

They make my mouth water just knowing all the superfood power in them (get this: chia seed, almond flour, coconut oil, raw honey, cacao, sea salt). LOADED with nutrient density!  They are sweets you can eat AND feel good about...

Chocolate Chip Chia Cookies
Makes roughly 25 cookies

3 cups almond flour (or Trader Joes almond meal works too)
2 tbsp chia seeds
1 tsp baking soda
1 tsp sea salt
1 tsp vanilla
1/2 cup coconut oil (warmed)
1/4 cup raw organic honey
2 eggs, whisked
*2 TBS Cacao (optional for extra superfood enhancement and chocolatey flavor)
1 cup chocolate chips or cacao nibs

Preheat oven to 375F. Line a baking sheet with parchment paper.

In a medium bowl combine the almond flour, chia, baking soda, sea salt, and cacao. In a separate bowl combine the warmed coconut oil, honey, vanilla and eggs. Pour the wet ingredients into the almond flour mixture and stir to combine. Mix in the chocolate chips.

Scoop the dough onto a parchment lined baking sheet with a small ice cream scoop. Bake for 10 minutes, remove and let cool for a few minutes before placing on a wire rack to cool completely.

 ENJOY!

Recipe credit: Recipe modified from: Stacey Deering, RHN 
 

Are you KID-ing me?

Our children. Their precious little bodies are being nourished and developed into future doctors, teachers, lawyers, firefighters, service workers, and so forth.  So what are we nourishing them with?

Cheez-its (refined dyes)? Pop-tarts (refined sugar)?  Fruit juice (liquid crack)?  Genetically-Modified fruits (chemical cross-bred colorful blobs)?

Check out this little man. He GETS it. Kids crave health. I taught 25 of them and never had one student refuse to eat Miss Green's carrot snacks or hard boiled eggs (they even ate my egg yolks). :)

It's time to get crafty, time to get creative, whatever we need, to bring these brilliant human beings WHOLESOME. 

Bring on the Sprouts!

If you live in Michigan you are experiencing the tug-o-war between spring and winter.  Spring is trying to gain lead, but winter just isn't done yet.

Our bodies are uniquely tied to the seasons (craving the cooling foods in spring/summer and warming foods in fall/winter). Ayurveda theory, teaches healthful ways to stick to seasonal eating (careful fruit and veggie selection) in order to keep our body in balance.  If you're like me, your body is super confused right now. I want a fresh cooling detox (I have the spring cleanse in my system) yet, wait a minute, my fingers are numb as I zip up the North Face and put my car on defrost.

Today's recipe comes from a need to pair a cooling crop with a warming effect on the body. 

Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They grow are a fall and spring crop that carry a crazy heavy load of nutrients. 

Brussels sprouts may have unique health benefits in the area of DNA protection (a recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of sprouts in the amount of 1.25 cups), cancer protection, cholesterol reduction, additional fiber support, and more! 

Grab a stalk, cut them up, toss them in some seasoning, and voila! Super easy, super satiating side dish for dinner tonight! 


Roasted Brussels Sprouts


1) Chop off ends, if the sprouts aren't small enough, you can cut them in half
2) Preheat the oven to 400 degrees
3) Take off loose leafs that fell
4) Put sprouts in the bottom of a  9 X 13  pan
5) Take about 3 TBS of olive oil and toss the sprouts in salt, pepper, and 3 cloves of minced garlic.
6) Organize the sprouts in a single layer
7) Add 1/2 cup water



Bake for 20 minutes, pull out the dish and flip them all over
Bake for another 20 minutes.

Total Bake Time: 40 minutes
ENJOY!  

A "Health Foodie" and Fudge.

I love sharing recipes that bring wholesome energy and vitality to your body.  I'm an equal fan of sharing those that bring a sweet release to the soul.  Often times, people look at us "health nuts" as "rigid, too disciplined, boring" human beings with surely a miserable eating life.  I am amazed at the reactions I receive when I have a decadent treat in my mouth or a "spirited" beverage in hand (in the color red :).

Oddly enough, I am fanatical over chocolate, peanut butter, maple syrup, and more. I just prefer to leave the aspartame, polysorbate 80, gelatin, and hydrogenation out of my treats,  and stick to what my body knows what to do with. 

As the saying goes, "You are what you eat,"  so don't be fast, cheap, easy, or fake." :)

My dear friend and Wholesome Ever After warrior sent me her fudge favorite this week, with a "holy smokes" disclaimer; this stuff is insanely good. A (somewhat) healthful dessert, without compromising the essence of what makes fudge, fudge.

These guys include coconut oil, almond butter,  cacao powder,  honey:  all Superfoods carrying an A+ profile of nutrient density.  

Primal Fudge

Ingredients:  
1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond butter *(or peanut butter)
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla 

Directions:
Melt coconut oil.  Blend all ingredients together in a food processor or blender.  Pour into paper-lined muffin tin cups or silicon muffin cups and fill half-inch full.  Makes 10.  Chill for 30 minutes or freeze for 10 minutes.  When firm, remove.  Store in a sealed container in the refrigerator.  Mmm-mm! 

 *Recipe Credit: my fantastic friend and fellow foodie who knows that life is full in a 

Wholesome Ever After.

Wholesome (Energizing) Banana Bread

Hello March! So I just watched February come and go with the blink of (a very tired) eye. The days and evenings have been jammed packed, unfortunately yielding some scarce quality time in the kitchen. The blessings of full time coaching and fitness teaching have left creative home cooked meals in the back seat.  However, after hosting an "Eating for Energy" workshop this Saturday,  I was blissfully re-energized (and self reminded) to get my booty back into the kitchen!

So I set my intention this Sunday morning to embrace a new energizing food creation, sans recipe book! Can I tell you how liberating it is to create without a rule book. I used to freak myself out with this kind of adventure; now I dive in with an open mouth and humble palate. 

How is it that the things unplanned, usually turn out the best?

This banana bread has to be my favorite breakfast original I have created, thus far... It was crafted with my best baking friend, ripened bananas.  I added my favorite Superfood spices  (cinnamon and cacao) and experimented with texture (oil) and timing from past muffins.

A perfect (energizing) breakfast to go.  I hope you enjoy this sweet, stable treat as much as I do. ;)

Wholesome Banana Nut Bread (w/Almond and Coconut Flour)

Wet Ingredients:

3 bananas, mashed (about 1 cup worth)
3 eggs
1/4 cup coconut oil, melted
2 tablespoons maple syrup

Dry Ingredients:
3/4 cup almond flour
1/4 cup coconut flour
1 tablespoon cinnamon
3/4 teaspoon baking soda
1/2 teaspoon sea salt
1 tablespoon of Cacao powder (optional, but recommended :)
1/4 cup (or more) of chopped walnuts (optional)

Directions:

1. Preheat your oven to 350° F.
2. Using a whisk or fork, blend all the dry ingredients together.
3. Mix the wet ingredients together (using a whisk) and then mix them into the dry ingredients.
4. Oil (grease) the baking pan with some coconut oil. Add the batter to a baking dish.
5.  Bake for 35-40 minutes, or until browned and a toothpick inserted in the middle of the bread comes out clean.

Mmmm..Mmmm...GOOD for you MUFFINS

Paleo Coconut Muffins

These yummy muffins hit the spot if you are looking for something sweet.  A delightful breakfast or healthy snack for you (and your kiddos). 

Ingredients:

·      ½ cup of coconut flour

·      1 TSP baking soda

·      ½ tsp Cinnamon

·      4 Eggs

·      ½ TSP lemon juice

·      ½ TBP of vanilla extract

·      1 can of coconut milk (14 oz)

·      ¼ cup of coconut oil

·      ¼ cup of honey (optional but recommended. You could also use agave)

·      1 ½ cup of chopped cashews

·      ½ cup of golden raisins

·      Dash of cinnamon (on each muffin before it bakes)

Directions:

Preheat the oven to 400 degrees. Gather all your dry ingredients and mix them together in a small mixing bowl. If desired the dry ingredients can be sifted.

Melt the coconut oil in a small bowl. Begin to add one egg at a time to the butter mixture. When all the eggs are mixed in, add the honey (or agave), lemon juice, and coconut milk to the mixture and stir.  Depending on the size of the coconut milk can, the mixture may be a little runny. If this is the case, don’t be afraid to add a little more coconut flour.

When the ingredients are fully mixed together without lumps, it is now time fold in the chopped cashews and raisins.

When fully blended, begin to pour the batter into your pan or muffin tray (fill a little over half of the way full). Be sure that you have oiled your pan or muffin tray to avoid sticking. At this point, sprinkle the cinnamon on top of the raw batter.

Place in the oven for 18­-22 minutes. To test if they are done, take a tooth pick and insert it in the middle of the muffin. If it comes out of the muffin clean, they are done!

Let them cool for about 5 minutes, and enjoy this delicious treat!

Super Energy Kale Soup

During the winter months, it's no secret we all need an extra pep in our step! The shortened day light, extreme COLD weather, and "go, go," lifestyle, equals a recipe for fatigue.  I am always looking for functional  ways to increase energy naturally and balance the demands of winter months.

Starting the week, this cold and busy health coach was lead by one of her clients (who continues to inspire daily) to try a new super energy soup that includes one of my favorite greens, KALE.

I was gifted a homemade bowl of this delectable soup after a Pilates class this week and instantly fell in love. I am constantly flirting with kale; throwing it in smoothies, salads, sauteed vegetable dishes, and soups. This particular soup has to be one of the best I have tasted! Maybe it was the veggies mixed with red skin potatoes, the combination of thyme and sage, or the extra TLC from the cook that I tasted with each bite....

Why Kale? During the winter months when other leafy greens are out of season, kale is in full bloom, in season, and richest in flavor. This leafy green, cruciferous vegetable is versatile to cook with and can be prepared just like spinach or any other greens.

As one of the most nutritionally dense foods, Kale scores a perfect 1,000 on the Aggregate Nutrient Density Index. The ANDI score is a food rating system that measures nutrients per calorie. One cup of kale has only 36 calories but it’s chock full of Vitamins K (1328% RDA), A (192%), C (90%), and E (6%). Kale also has calcium (9%), iron (6%), manganese, copper, calcium, fiber (10%), vitamin B6, potassium, iron, phytochemicals and even Omega 3 Fatty Acids (10%).

So, here you have it: Super Energy Kale Soup.

Ingredients:

• 1 medium onion, chopped
• 4 cloves garlic, chopped
• 5 cups vegetable broth (GF, no MSG)
• 1 medium carrot (diced into 1/4 inch cubes, about 1 cup)
• 1 cup diced celery
• 2 red potatoes (diced into 1/2 inch cubes)
• 3 cups kale, rinsed, stems removed and chopped very fine
• 2 tsp dried thyme
• 2 tsp dried sage
• salt and pepper to taste (if you desire)

Directions:

1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium soup pot.
3. Healthy saute onion in broth over medium heat for about 5 minutes, stirring frequently. 
4. Add garlic and continue to saute for another minute.
5. Add broth, carrots, and celery and bring to a boil on high heat.
6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more mintues.
7. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth. 

.... much love and gratitude to my new friend for sharing. :)

*Stay tuned for my next post....Paleo Energy Muffins, also inspired by one of my Wholesome Health Warriors.

Paleo-Inspired Stuffed Eggplant

Last week I went on a quest of compiling nutritious, yet mouthwatering recipes that range from all sorts of fun, gluten-free baked goods, to healthy entrees and vegetable dishes. Keeping a goal in mind to support the bio-individuality of my inspiring health clients.

After sending a copious amount of culinary favorites along, I realized it has been quite some time since I have attempted a newbie in my own kitchen. This weekend was adventure packed on my end, with engaging in restaurant dining Friday and Saturday; all good food, however limited home cooking. 

Naturally, Sunday called for a wholesome home meal!  I sought out a dinner to support my chilly insides while providing a pleasant diversion from my standard "go to."  This dish find was inspired by a fellow health warrior who is getting her feet wet in "Paleo" eating. It is veggie intense, high protein, topped with healthy fats, and tasty nonetheless!   

This meal brings some versatility to the plate with easy prep time. I had the pleasure of making it with a newly adored man I happen to be in a kitchen with a lot lately.  He approves. :)  That's 2/2.    

Enjoy. 

 

Greek Stuffed Eggplant 

(serves 2)

Ingredients:

• 1 large eggplant cut in half lengthwise and scoop out the inside (to form a boat and dice the scooped interior) 

• 1 diced green pepper


• 1 diced med. tomato


• sliced cremini mushrooms
 

• 1⁄2 medium yellow onion, fresh minced garlic to taste 

• 1 grilled chicken breast diced fairly small


• 1⁄4 cup almonds ground to the consistency of bread crumbs

 • salt and pepper to taste  

• fresh dill chopped


• fresh mint chopped


• 2 tbsp. olive oil (or more?)

Instructions:

 Put the olive oil in a large skillet on medium high heat and add the onions and peppers until tender. Then add the mushrooms, eggplant, garlic, and chicken into the pan. When all ingredients are tender, add the almonds, dill, mint, and tomato. Salt and pepper the empty eggplant boats and fill to over- flowing with cooked mixture. Cover the top with almond “bread crumbs” and bake at 350 until the edges of the boats and bread crumbs are golden brown.