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4
JAN

Your Go-To Skinny Green Smoothie

Filed Under: Health Foods,Nutrition,Recipes at 12:01 pm | By: Jessica Justh, Senior Editor
Green smoothie with seeds

Get on the plant-based bandwagon and shed those pounds with this skinny green smoothie! It’s got fiber, enzymes and nutrients to de-bloat and feel your best inside and out! Spirulina provides a full array of micro and macro nutrients including all the essential amino acids, vitamins B1, B2, B6, and B12, magnesium, iron, zinc, healthy fats and vitamin A which elevates your body’s nutritional profile.  Chia seeds contain fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food. Take this smoothie on the go in your favorite blender bottle, along with a healthy diet and exercise and you steps closer to a better you!

INGREDIENTS

1 celery stalk

½ cucumber

1 cup spinach

½ cup frozen pineapple

1 frozen banana

1 cup almond milk

6 ice cubes

1 tablespoon chia seeds

1 teaspoon spirulina

Juice from one lemon

DIRECTIONS

Combine all the ingredients in your Blendtec and enjoy!




28
DEC

Recipe: Turmeric Protein Soup

Filed Under: Health Foods,Nutrition,Recipes at 12:01 am | By: Jessica Justh, Senior Editor
lentilchickpeasoupThis hearty soup is perfect for cold days. It can fill you up and is packed with a ton of plant-based protein. There are eight grams of protein per cup of quinoa. Chickpeas contain twelve grams per cup. And lastly, a whooping eighteen grams of protein are in a cup of lentils. Now let’s get to the turmeric, it contains compounds curcuminoids found in curcumin which have amazing anti-inflammatory affects. Also known as “queen of spices,” turmeric is a potent antioxidant. Basically, this is one healthy soup.

TIP – You can make this soup on the weekend and portion in mason jars for your lunch for the week!

INGREDIENTS

1 quart of vegetable stock

2 carrots

1 celery stick

1 onion

1 teaspoon turmeric

1 teaspoon gram masala

1 tablespoon garlic

1 tablespoon ginger

1 can chickpeas (drained and rinsed)

1 cup red lentils

1 cup cooked quinoa

1 tablespoon coconut oil

Salt and pepper to taste

 

DIRECTIONS

  1. Heat coconut oil in a stock pot
  2. Add celery, onion and carrots cook for 5-7 minutes
  3. Add turmeric and gram masala and cook for an additional minute
  4. Add tomatoes, stock and lentils bring to a boil and let simmer for 15 minutes covered
  5. Lastly, combine with quinoa and chickpeas and let simmer for an additional 5 minutes




13
DEC

Recipe: Crockpot Mushroom & Lentil Soup

Filed Under: Health Foods,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
lentilsoup

 

Winter is here which means it’s time for filling and hearty soups. And what’s easier than a crock pot dinner? This hearty combo of mushrooms and lentils will make you feel all warm and cozy inside. Mushrooms are a great low-calorie food that contain a variety of nutrients, enzymes and b vitamins. You’re also getting additional b vitamins from lentils along with minerals zinc, magnesium and iron. Add the greens and viola, dinner is done.

INGREDIENTS

1 quart of vegetable stock

2 carrots diced

1 onion diced

¾ cup lentils

1 bay leaf

I cup of mushrooms sliced

2 cups of greens (spinach chard or kale)

1 tablespoon of tomato paste

1 teaspoon of thyme

Salt and pepper to taste

 

DIRECTIONS

  1. Sauté the onion in a pan with olive oil until translucent (about 5 minutes
  2. Combine all the ingredients in a crock pot and cook on high for 5 hours
  3. When 30 minutes are left of cooking time add your greens




9
DEC

Feeding the Littles: Baby Chia Pudding

Filed Under: Baby and Child Health,Nutrition,Recipes,Superfoods at 8:00 am | By: Jessica Justh, Senior Editor
chiapuddingChia seed is a superfood because let’s face it, it’s pretty super which is also it’s a great food for your little one. Even plain yogurt and squeeze pouches in the grocery store contain over 5 grams of sugar which is something you don’t want your kids to have very often. Well, why not make your own yogurty, pudding that’s gluten and dairy free with zero preservatives. This is so easy to make ahead of time and it can keep in the fridge for up to three days.

FUN FACT – Did you know chia contains five times more calcium than milk, three times more iron than spinach and twice the potassium content of one banana.

INGREDIENTS

½ cup coconut milk

2 tablespoons chia seed

1 mashed banana

1 teaspoon maple syrup (optional)


DIRECTIONS

Mash the banana in a small bowl with a fork

Whisk together the remaining ingredients in a separate bowl

Combine both bowls together in a mason jar

Leave in the refrigerator overnight so the chia can gel

Feed to baby in the morning and top with his or her favorite fruit

 




16
NOV

Baby’s First Cookie

Filed Under: Baby and Child Health,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
cookie2After celebrating my son’s first year of life, I was torn about what to make for his infant class at school. One thing I knew for sure was that I didn’t want to whip up a batch of sugar-laden cookies or cupcakes for a classroom full of babies. Luckily, I was able to pull a few tricks out of my vegan baking bag which helped me swap out junk ingredients for healthier alternatives.

Did you know that applesauce and bananas make for great egg substitutes? It’s true, they do. And they also add a hint of sweetness, which is important if you’re reducing or cutting out sugar, entirely. After making a few other modifications I was able to create a cookie that passed my test…healthy, homemade and delicious. This recipe is a daycare must-have!

With childhood allergies on the rise, you can deliver a dairy-free, egg-free, gluten-free, peanut-free, sugar-free cookie that actually tastes good. Plus, any busy mom or dad can whip these up, end-to-end, in less than an hour.

Cranberry Oatmeal Cookies

INGREDIENTS

1 cup organic unsweetened applesauce

1 ½ cup of gluten free rolled oats

2 ripe bananas mashed

¼ cup of chopped walnuts (optional)

¼ cup of organic dried cranberries

1 tsp cinnamon

1 tsp of vanilla extract

 

DIRECTIONS

  1. Preheat oven to 350
  2. Combine applesauce, cinnamon and vanilla in a small mixing bowl
  3. In a separate medium sized bowl mash bananas until smooth and creamy consistency
  4. Add oats, walnuts and cranberries to the mashed bananas
  5. Mix together the applesauce mixture with the banana mixture and let sit for 10 minutes
  6. Roll into balls and place on a greased baking sheet
  7. Flatten tops with a spoon and bake 25-30 minutes

 




1
NOV

Fall’s Perfect Snack: Pumpkin Seeds

Filed Under: Health Foods,Nutrition,Recipes at 8:23 am | By: Jessica Justh, Senior Editor
Pumpkin seedspuimpkinseeds are as nutritious as they are delicious. Cholesterol-free, which makes them heart healthy, pumpkin seeds are an excellent source of protein, dietary fiber, phosphorus and magnesium – that’s a lot of good stuff. Their signature crunch also helps lend an enjoyable snap to salads, soups and side dishes.

Here’s some additional health benefits:

– These small but mighty seeds contain L-tryptophan which may combat depression and help resolve restless sleep issues.

– A study in the American Journal of Clinical Nutrition found a correlation between low dietary intake of zinc and osteoporosis of the hip and spine. Pumpkin seeds are zinc superstars which make them a great weapon against osteoporosis.

– A great source of Vitamin E, pumpkin seeds contain about 35.10 mg of tocopherol per 100 g.

The great thing about pumpkin seeds at this time of year is that there is definitely no shortage of them to be found. Instead of tossing out all of those post-carving innards, set them aside in a small bowl or mason jar and try this simple recipe on for size.

Preheat your oven to 300° and line a baking sheet with parchment paper. Spread the seeds out in an even layer on the baking sheet to guarantee a nice, even roasting. The ideal way to roast the seeds is at a low temperature – to help ensure that they crunch up nicely without burning – for about 20 minutes.

Once you have these bad boys all toasty, you can try some of these delish, sweet and savory flavor combos below.

Pumpkin Seeds 3 Ways

Using 1 cup of previously roasted pumpkin seeds

Salt & Pepper

1 tsp coconut oil

Salt to taste

¼ tsp pepper

Pizza

¼ tsp Garlic powder

¼ tsp Basil

¼ tsp Oregano

Lightly dust with some Parmesan

Cinnamon & Sugar

1 tbsp Coconut sugar

¼ tsp Cinnamon

½ tbsp. Olive oil

Dash salt




24
OCT

Feeding the Littles: Sweet Potato Hemp Balls

Filed Under: Baby and Child Health,Nutrition,Recipes at 1:04 pm | By: Jessica Justh, Senior Editor
sweetpotatoballsThese delicious sweet potato balls are packed with nutrition and easy for tiny hands to hold to practice hand/eye coordination. The nutty flavored hemp seeds give baby Omega 3 & 6 plus protein. Flax meal has lignans which, contain both plant estrogen and antioxidant qualities. And finally the one tablespoon of wheat germ provides your babe with one gram of dietary fiber, five percent of recommended daily value of folic acid and four percent of recommended daily value of phosphorus, magnesium and zinc.

INGREDIENTS

1 sweet potato

1 Tbsp wheat germ

1 tbsp flax meal

1 tsp hemp seeds for topping

1 tsp cilantro

 

DIRECTIONS

  1. Preheat the oven to 400 degrees
  2. Wrap sweet potato in foil and bake for 45-60 minutes
  3. Once cooled, place in bowl and mash together with remaining ingredients
  4. Roll in balls and place in a greased baking sheet
  5. Bake for 15 minutes on 350 degrees

 

 




21
OCT

My Favorite Oatmeal Toppings

Filed Under: Health Foods,Nutrition,Recipes at 8:35 am | By: Jessica Justh, Senior Editor
oatmealtoppings
Nothing staves off the Fall’s early morning chills like a warm, comforting bowl of oatmeal. But let’s be honest, it’s hard to get too excited about what is essentially breakfast’s equivalent of a favorite pair of slippers. After all, oatmeal is just some cold flaky oats and some heated water or milk, right? In its purest form, sure. But it doesn’t have to be! Add a little flair to your oatmeal game with some of these healthy add-ins.

The Perfect Bowl of Oatmeal

INGREDIENTS

½ cup rolled oats

1 ½ cups of coconut milk or almond milk

2 tbsp of chia seeds

Dash of salt

DIRECTIONS

  • Bring milk to a boil
  • Stir in oats and reduce heat
  • Cook for 10-20 minutes for until desired consistency is achieved

Chia seeds are a must-have add-on for your oatmeal. Plus, it’s an easy way to get your omegas in.

But don’t stop there. Have fun experimenting with some of our favorite sweet and savory flavor profiles:

Goji & GingerGoji berries and candied gingers give you a tart and sweet flavor explosion in your mouth.

Cranberry Walnutdried cranberries and walnut pieces pair perfectly to make your oatmeal taste like a cookie.

Maple Pecan – Add one tablespoon of maple syrup and top off with a sprinkling of finely chopped pecans is perfect for fall.

Mango Coconut – This combo of mango and coconut will give you a taste of the tropics. You can even pretend you’re on a warm sunny beach while you eat it (just kidding.)

Other Add-Ons

Supplementsflax, wheat germ, protein powder, collagen

Butter ghee, coconut oil or MCT oil




11
OCT

Recipe: Healthy Pumpkin Pie Bites

Filed Under: Gluten Free,Health Foods,Recipes at 12:42 pm | By: Jessica Justh, Senior Editor

Fall is here so it’s time to celebrate with flavors of pumpkin and spice with this easy autumn dessert. It’s gluten, dairy and peanut free which makes it perfect for a school party or just as a healthy treat.

INGREDIENTS:

DIRECTIONS:

  1. In a stand mixer, mix on low speed the following ingredients pumpkin puree, almond butter, vanilla, clove, cinnamon and salt
  2. Once combined add the quinoa flakes and oats
  3. Refridgerate for a ½ hour
  4. Using your hands roll into balls and place on a lined baking sheet. (Mixture will be sticky)
  5. Keep in fridge or enjoy immediately

 




3
OCT

10 Ways To Use Apple Cider Vinegar

  1. Health Tonic –Add two tablespoons of ACV and lemon juice with one tablespoon of raw honey to eight ounces of green tea. Drink daily for overall good health.
  2. Hair Rinse – Combine ½ cup of water with ½ cup ACV and add 3-5 drops of tea tree oil. Store in a spray bottle and use three times a week to replace your conditioner. You won’t believe your hair’s new, natural shine. Oh, and we promise it won’t smell like vinegar!
  3. Facial Toner – Fight acne and clear blackheads with a simple recipe consisting of one cup of witch hazel, one tablespoon ACV add five drops of lavender essential oil. Combine all ingredients, store in a sterile bottle and you’re good to go.
  4. Garden – Combine one part ACV to eight parts water in a spray bottle to form a potent, yet non-toxic, garden weed killer.
  5. Produce Wash – For a simple fruit and veggie wash combine two tablespoons of ACV with two tablespoons of lemon juice and one tablespoon of baking soda. So simple, so effective.
  6. Immunity Booster – Add one tablespoon of ACV to one teaspoon of honey, ¼ teaspoon of cinnamon and one cup of warm water for an immunity-boosting cold season cider. Drink it as soon as you feel a sore throat coming on, three times daily.
  7. Salad dressing – Combine two tablespoons of ACV with a half cup of olive oil and one cup of apple cider. Whisk together and add salt, pepper and two tablespoons of honey for a refreshing, autumnal vinaigrette. Keep in a mason jar for several days.
  8. Sunburn – Heal a sunburn and avoid nasty blisters by pouring some ACV on a damp wash cloth and applying to the affected areas for 3-5 minutes. Let the mixture complete dry and follow that up with a light application of coconut oil. The ACV helps dull the burn while the coconut oil hydrates the skin.
  9. Detox bath– Add one cup of Epsom salt and one cup of ACV for a relaxing and restorative soak.
  10. Wart Remover – Put ACV on a cotton ball and cover with a Band-Aid. Repeat every day for a week and save yourself a trip to the dermatologist.




23
SEP

Feeding the Littles: Baby’s First Oatmeal

Filed Under: Baby and Child Health,Nutrition,Recipes at 8:38 pm | By: Jessica Justh, Senior Editor
babyoatmeal

Everyone wants the best for their children. When starting baby’s first foods, the doctor will usually recommend rice cereal but it’s not mandatory. For me, I did the research and learned infants stomachs produce very little amylase, the enzyme needed to break down starch which is why I decided to wait until around ten months to introduce grains. However, five to seven months seems to be a sweet spot where they have enough salivary amylase and if you give breast milk that contains amylase as well. So your little one can break down the starch. Just remember everything in moderation.  It’s completely up to you to choose what foods are best for your little one.

So one of the first grains we did was oatmeal since we were beyond rice cereal and it’s less constipating. Here’s a delicious recipe to try that you can make in bulk, keep in the fridge and use for three to four days.

INGREDIENTS

DIRECTIONS

  • Bring water to a boil and add oats
  • Turn down the heat and simmer for 15 minutes
  • Remove from heat and add milk




20
SEP

This Ain’t Your Grandma’s Mac N’ Cheese

Filed Under: Gluten Free,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
mac

Okay, we did the impossible and made a plant-based version of mac and cheese that will knock your socks off. Plus, it’s vegan, dairy-free, gluten-free and packed with nutrients.

Instead of white flour pasta, we used organic brown rice pasta made with whole grain brown rice, which offers 4 grams of healthy fiber per serving. The plant-based “cheesiness” is from nutritional yeast. It’s produced from culturing yeast with sugarcane and beet molasses and provides a full spectrum of essential amino acids and a balanced variety of B vitamins.

Plant Fueled Mac n’ Cheese

INGREDIENTS

DIRECTIONS

  • Cook pasta according to directions
  • Drain well but do not rinse with cold water and return to pot
  • Add nutritional yeast and milk stir well
  • Add the remaining spices and enjoy!




15
SEP

No-Bake Coconut Energy Bites

Filed Under: Recipes at 2:42 pm | By: Leah Hazuda, Contributing Editor
These quick, easy, and nutritious energy bites will give you a protein-packed boost!

Recipe:
1/2 Cup Gluten-Free Flax Meal
1 Cup Gluten-Free Old Fashioned Rolled Oats
2/3 Cup Organic Shredded Coconut Flakes
1 TBS Chia Seeds
1/2 Cup Chocolate Chips or Carob Chips
1/2 Cup Organic Smooth Peanut Butter
1/3 Cup Honey or Agave
1 TSP Organic Vanilla Extract

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6
SEP

Oatmega Breakfast Cookies

Filed Under: Gluten Free,Recipes,Superfoods at 7:22 am | By: Jessica Justh, Senior Editor
omegacookies

 

Cookies for breakfast? Heck, yeah! Using just one bowl, you can bake like Betty to create these delicious and nutritious cookies loaded with superfoods like chia, flax and blueberries. Start your day with these vegan, gluten-free breakfast cookies that taste exactly like a blueberry muffin!

INGREDIENTS

DIRECTIONS

  • Preheat oven to 350 degrees F.
  • Grease a baking sheet with coconut oil or use parchment paper
  • In a large bowl, mix together melted coconut oil, coconut sugar, mashed banana, and vanilla
  • Next fold in flaxseed meal, almond meal, baking soda, salt and spices. Mix well until a dough forms. Then fold in blueberries
  • Roll dough into a ball and press on the top slightly
  • Bake for 15 minutes and let cool

 




2
AUG

Blueberry & Banana Overnight Oats

Filed Under: Health Foods,Recipes at 2:39 pm | By: Leah Hazuda, Contributing Editor
Here’s a quick and delicious breakfast that you can prep the night before.

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Recipe:
½ cup of Silk Pure Almond Almond Milk Unsweetened Vanilla
½ cup Organic Gluten Free Quick Cooking Rolled Oats
1 medium organic banana
½ Cup of fresh blueberries
1/2 tbsp LuckyRoots Chia Seeds
¼ tsp cinnamon