Stir Fried Kale

Ingredients:

  • 3 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 cup bread crumbs
  • 3 bunches kale- washed, dried, and shredded

Directions:

Heat oil over medium-high heat in a large frying pan. Add onions and garlic; cook and stir until soft. Mix in breadcrumbs, cook and stir until brown. Stir in kale and cook until wilted. Serve hot or warm.

Source: http://allrecipes.com/recipe/14091/stir-fried-kale/?internalSource=staff%20pick&referringId=84&referringContentType=recipe%20hub


Almond Flour Sugar Cookies

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Servings: 2 ½ dozen

Ingredients

  • 1/2 cup butter, ghee, or palm shortening, softened
  • 1/4 cup coconut oil, softened
  • 3/4 cup sugar or coconut sugar
  • 2 eggs
  • 2 teaspoons vanilla
  • 1/4 teaspoon almond extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon fine salt
  • 2 1/4 cups blanched almond flour(scoop and slightly pack it down when you measure it)
  • 1/2 cup coconut flour

Directions:

  1. In the bowl of a stand mixer, cream together the butter, coconut oil, and brown sugar. Add the eggs, vanilla and almond extract, mix until incorporated.
  2. In a separate bowl, combine the baking soda, salt, almond flour, and coconut flour. With the mixer running on low, add the flour mixture to the creamed ingredients 1 cup at a time, beating well after each addition.
  3. Form the dough into a ball with your hands and place on a piece of plastic wrap. Form the dough into a disc and cover with plastic wrap. Refrigerate for at least 30 minutes and up to overnight.
  4. Preheat the oven to 350F. Line a 2 baking sheets with parchment paper.
  5. Sprinkle a clean, flat surface with coconut flour and roll the dough out until it is 1/4 thick. I like laying it on a piece for parchment paper and placing another sheet on top to roll it out. Or you may have to rub the rolling pin with coconut flour to do this. Cut out the cookies using your choice of cutters. Work somewhat quickly so the dough stays cold. Using a spatula, transfer the cut cookies to the baking sheets.
  6. Gather the remaining scraps back up into a ball and roll out again. Repeat rolling and cutting out cookies until you use all the dough. If the dough gets too warm while you work with it you may need to chill it again.
  7. Bake the cookies for 13-15 minutes, until lightly golden. These cookies need to bake longer than typical sugar cookies. They will stay soft and just get a little crispy, which is just what you want! Cool on a baking sheet for 2 minutes then transfer to a wire rack. Cool completely before frosting. Enjoy!

Source: http://blog.meaningfuleats.com/the-best-almond-flour-sugar-cookies-gluten-free-grain-free/


Pomegranate Chocolate Bark

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Prep time: 5 mins Cook time: 20 mins Total time: 25 minutes

Ingredients:

  • 2/3 cup cocoa powder
  • 1/2 cup maple syrup (or other liquid sweetener i.e. date paste)
  • 1/3 cup coconut oil, melted
  • 1-2 pomegranates, de-seeded
  • 1 teaspoon salt

Instructions:

Add the first 3 ingredients to a bowl and mix well until you have a uniform consistency. Pour mixture into a parchment or Saran Wrap lined pan. Pour pomegranate seeds evenly across the chocolate and push them down gently. Sprinkle with salt. Place chocolate bark in the freezer for 20 minutes. Break apart gently with pomegranate side down and enjoy!


Peppermint Nog Protein Shake

Peppermint Nog Protein Shake 5

Ingredients:

  • 1 cup Silk Nog
  • 1/4 teaspoon peppermint extract
  • Optional: dash of rum extract
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 scoop vanilla protein powder (such as Vega)
  • 2 cups ice
  • Pinch of salt
  • Optional: garnish with whipped topping (if not dairy-free) and crushed peppermint candies

Directions:

Place ingredients in blender and mix until smooth. Garnish with optional toppings and serve!


Blueberry Chia Jam

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Ingredients:

  • 10 oz frozen or fresh blueberries
  • ¼ cup honey
  • ¼ cup chia seeds
  • 1 Tbsp lemon juice
  • 1 tsp lemon zest

Directions:

In a saucepan, combine all ingredients on medium-high heat until boiling. Reduce heat; simmer until thick for about 12 minutes. Transfer to bowl and let it cool completely while stirring occasionally.


Garden Greek Pasta Salad

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Servings: 4

Ingredients:

  • ¼ teaspoon salt
  • 1 16 oz can kidney beans, rinsed and drained
  • ½ cup feta cheese, crumbled
  • 4 cups cooked pasta, raditore
  • 2 cups cucumbers, thinly sliced
  • 1 cup chopped red bell pepper
  • ½ cup red onion, sliced
  • ¼ cup kalamata olive, pitted and cut in half
  • ¼ cup finely chopped fresh parsley
  • 2 tablespoons olive oil
  • ¼ cup lemon juice
  • 2 teaspoon chopped fresh oregano

Directions:

  1. Mix all ingredients except cheese in glass or plastic bowl
  2. Cover and refrigerate at least 1 hour to blend flavors. Top with cheese


Greek Yogurt Trifle

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Total time: 20 minutes Serves: 12

Ingredients:

  • 1 qt 2% Greek yogurt
  • ½ cup honey
  • 2 ½ tsp. vanilla
  • 6 cups of mixed berries, halved if large
  • 3 cups low-fat granola

Directions:

  1. In a medium bowl, combine yogurt, honey and vanilla
  2. Spread half the berries over bottom of a large glass bowl. Sprinkle half the granola over berries.
  3. Starting at the sides, spoon half the yogurt over granola. Repeat, reserving ¾ cup of the berries for the top of the trifle. Serve immediately

*Source:FamilyFun Magazine, December 2015


Cheesy cornbread with collard greens

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TOTAL TIME: 30 minutes SERVES 12

Ingredients

  • ½ c + 1 Tbsp coconut oil, melted
  • 12 oz collard greens, stemmed and chopped
  • 1½ c yellow or white cornmeal
  • 1 c whole wheat flour
  • 1½ tsp baking powder
  • ½ tsp kosher salt
  • ½ tsp black pepper
  • 1 c buttermilk
  • 3 lg eggs
  • ¼ c maple syrup
  • 4 oz low-fat Cheddar, grated

Directions:

  1. HEAT oven to 350°F. Heat 1 Tbsp of the oil in cast-iron skillet. Saute greens until wilted and tender, about 10 minutes. Transfer to plate.
  2. WHISK cornmeal, flour, baking powder, salt, and pepper in a large bowl. In medium bowl, combine buttermilk, remaining ½ cup oil, eggs, and syrup. Pour into flour mixture. Fold in greens and cheese.
  3. POUR mixture into skillet, smooth with spatula, and bake until wooden pick inserted in center comes out clean, about 20 minutes. Remove from oven; cool.

Source:http://www.prevention.com/food/lets-break-bread?slide=14


Cheesy Pepper and Mushroom Frittata

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Total Time: 1 hr Prep: 20 min Cook: 40 min Yield: 6 to 8 servings

Ingredients

  • 12 large eggs
  • 1/2 cup heavy cream
  • Kosher salt and freshly ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 6 ounces cremini mushrooms, thinly sliced (about 2 cups)
  • 2 bell peppers (any color), thinly sliced
  • 6 ounces cheese curds, roughly chopped (about 1 cup) or mozzarella, shredded
  • 2 scallions, thinly sliced

Directions

  1. Preheat oven to 375 degrees F. Whisk the eggs, heavy cream, 3/4 teaspoon salt and a few grinds of pepper in a large bowl until combined then set aside.
  2. Heat 1 tablespoon olive oil in a 10-inch ovenproof nonstick skillet over medium-high heat. Add the mushrooms and cook, without stirring, until browned on the bottom for about 3 minutes. Stir, then continue cooking until the liquid evaporates, about 4 minutes. Add the remaining 1 tablespoon olive oil, the bell peppers and a pinch each of salt and pepper; cook, stirring, until the peppers are softened and lightly browned, 6 to 8 minutes.
  3. Reduce the heat to medium. Pour the egg mixture into the skillet and stir once or twice to combine and cook, without stirring until the edges start setting for about 1 minute. Scatter the cheese curds and scallions on top, and then transfer the skillet to the oven. Bake until the frittata is set and lightly browned, 25 to 30 minutes. Let cool 5 minutes in the skillet, then invert or slide onto a cutting board. Serve warm or at room temperature.

*http://www.foodnetwork.com/recipes/food-network-kitchens/cheesy-pepper-and-mushroom-frittata.html


Broccoli and Rice Casserole

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Ingredients

  • 2 cups 1% low-fat milk
  • 1 cup water
  • 1 (3 1/2 -ounce) bag boil-in-bag long-grain rice
  • 3 cups small broccoli florets
  • Cooking spray
  • 1/3 cup chopped onion
  • 1/3 cup chopped celery
  • 1/3 cup chopped green bell pepper
  • 1/4 cup (2 ounces) 1/3-less-fat cream cheese
  • 2 ounces light processed cheese, cubed
  • 2 cups shredded skinless, boneless rotisserie chicken breast
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) grated Parmesan cheese

Directions

  1. Preheat oven to 375°
  2. Combine milk and water in a medium saucepan and bring to a boil. Add rice and cook 10 minutes. Remove rice and keep warm. Return milk mixture to a simmer. Add broccoli and cook 5 minutes. Drain and discard milk mixture.
  3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper and sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat and stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.


Cucumber Salad with Garlic

AsianCucumberSesameSalad2

Active: 5 minutes Total Time: 25 minutes Serves: 4

Ingredients

  • 1 large cucumber (1lb) - quartered lengthwise, seeded and cut into 2-inch lengths
  • 1 tbsp minced garlic
  • ½ tsp kosher salt
  • 1 tbsp toasted sesame oil

Directions:

  1. In a medium bowl, toss the cucumber with the garlic and salt. Cover and refrigerate for 20 minutes.
  2. Drain the cucumber and transfer to a serving bowl. Drizzle with sesame oil and serve cold.
  3. The cucumbers can be refrigerated overnight if needed

*Source: Food & Wine, December 2015


Sweet Potato Pudding

Two Sweet Potato Puddings in ramekins

Serves: 4

Ingredients

  • 1 pound sweet potatoes, peeled and chopped
  • 1 pear, chopped
  • ¼ cup macadamia nuts
  • 2 tablespoons coconut oil
  • 1/3 cup whole-leaf stevia powder or minimally processed honey
  • ¾ teaspoon cinnaomon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon coconut flakes

Directions

  1. Fill large pan halfway with water. Add sweet potatoes and cook over medium-high heat until potatoes are softened for approximately 15 minutes
  2. In small pan, sauté pan over low heat. Add pea with 1 teaspoon water and allow to soften for 3-5 minutes
  3. In food processor, blend macadamia nuts and pulse to fine consistency. Add all other ingredients except coconut flakes and blend until smooth
  4. Place in bowels and sprinkle with coconut flakes and serve warm. Enjoy!

*Standard Process November 2015


Sprouts, Avocado & Apple Salad

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Makes 4 servings. In a large bowl whisk together:

  • 1/3 cup lemon juice
  • 1/3 cup olive oil
  • ½ tsp kosher salt
  • ¼ tsp pepper

Then add:

  • 1 lb leaves of Brussels sprouts
  • 1 thinly sliced avocado
  • 1 thinly sliced Braeburn apple
  • ½ pumpkin seeds roasted and salted (if desired)
  • 1 oz thinly sliced Parmesan cheese

Toss to combine and enjoy!!

Source: Better Homes Magazine, November 2015


Herbed Potato Chips

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Total time: 45 minutes, Serves: 10-12

Ingredients:

  • 3 large baking potatoes, scrubbed and patted dry
  • Grapeseed oil for frying
  • 4 sage sprigs
  • 3 rosemary sprigs
  • 3 thyme sprigs
  • 2 parsely sprigs
  • Pinch of Kosher salt

Directions:

  1. Using a mandoline, very thinly slice the potatoes crosswise into a large bowl. Cover with cold water and swish to rinse off the starch; drain. Repeat this process until water is clear. Transfer the potato slices to a paper towel –lined baking sheet and pat thoroughly dry
  2. In a large pot, heat 3 inches of oil to 360 degrees. Add sage, rosemary, thyme and parsley sprigs to hot oil and fry, stirring until crisp, 1-2 minutes. Using a slotted spoon, transfers herbs to paper towels to drain.
  3. Working in small batches, fry potato slices at 350 degrees, stirring occasionally until golden, 3-5 minutes. Using a slotted spoon, transfer potato chips to paper towels to drain. Generously sprinkle the chips and herbs with salt and enjoy!

*Food & Wine Magazine, November 2015


Frozen Fruity Yogurt Bites

Healthy frozen fruity yoghurt snack idea with free child friendly easy recipe sheet to print out from Eats Amazing UK

Ingredients:

  • 200g natural yogurt
  • Handful blueberries
  • Handful raspberries

Directions:

  1. Put 12 cupcake cases onto a small baking tray
  2. Use a spoon to drop some yogurt into each case
  3. Put a few pieces of fruit into each cup and press them into the yogurt with your fingers
  4. Freeze for 2 hours or until solid
  5. Pop out of its cases and serve

Skinny Banana Cookies

PIC 9552

Makes 12-16 cookies

Ingredients

  • 2 medium ripe bananas, mashed
  • 1 cup of uncooked Old Fashioned Oats
  • ¼ cup chocolate chips

Directions:

Preheat oven to 350 F. Spray a cookie sheet with nonstick cooking spray. Mix mashed bananas and oats in a bowl. Fold the chocolate chips. Using a spoon, scoop up the batter and place on the cookie sheet. Bake for 12-15 minutes.


Pumpkin Protein Shake

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Prep time:3 minutes Total time: 3 minutes Serves: 1

Ingredients:

  • 1 cup silk unsweetened almond milk
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • 1 teaspoon honey, agave nectar, or sweetener of choice
  • 1 scoop vanilla protein powder
  • ½ teaspoon pumpkin pie spice
  • 1 medium banana
  • 6 ice cubes

Instructions:Add all ingredients to a blender and process until well combined. Taste and adjust sweetener, if desired. Enjoy!


Honey-Lime Quinoa Stuffed Sweet Potatoes

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Yields: 8 Servings

Ingredients

  • 4 medium sweet potatoes, scrubbed & rinsed then pierced several times with a fork
  • 1 cup uncooked quinoa
  • 1 ¾ cup low-sodium chicken broth or vegetable broth
  • 1 tbsp of olive oil
  • 1 cup chopped yellow onion
  • 1 clove garlic
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 ½ cups grilled or frozen corn
  • ½ tsp ground cumin
  • ½ tsp ground paprika
  • ¼ tsp ground coriander
  • 1/8 tsp cayenne pepper
  • 3 ½ tbsp fresh lime juice
  • 3 ½ tbsp honey
  • Salt and fresh ground black pepper
  • 3 tbsp chopped cilantro, plus more for garnish
  • 2 oz shredded Monterey Jack cheese (1/2 cup)
  • Sour cream for serving, optional

Directions

  1. Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet and bake in preheated oven until tender, about 40 minutes
  2. In a medium saucepan, bring quinoa and broth to a boil, then reduce heat to low and cover and simmer 15 minutes, or until fluffy
  3. Heat oil in a skillet over medium-high heat. Once hot, add onion and sauté until tender, about 4 minutes, adding in garlic during last 30 seconds of sautéing. Add onion mixture to cooked quinoa, along with black beans, corn, cumin, paprika, coriander, cayenne, lime juice and honey, 3 tbsp chopped cilantro and toss mixture. Season with salt and pepper to taste.
  4. Cut cooked sweet potatoes in half and scoop out some of the sweet potato flesh to create a bowl shape, while leaving about 1/3 to ½ inch of sweet potato intact (reserve scooped out potato in refrigerator for another use). Fill sweet potatoes with quinoa mixture, then sprinkle tops evenly with cheese. Transfer to oven and broil until cheese has melted. Serve warm garnished with cilantro and sour cream if desired.

*Recipe from Cooking Classy


Detox Soup

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Cozy up to a delicious hot soup at home! This is a low salt soup but if you absolutely need salt in your soup, you can add 1 container of clear vegetable soup broth of your choice when it’s finished cooking.

Ingredients

  • ½ Medium cabbage, chopped (about 6 cups)
  • 1 28 ounce can of organic only chopped tomatoes (or 6 fresh chopped tomatoes roasted)
  • ½ cup of organic tomato paste
  • ½ bag of dry uncooked lentils, washed (1 and ½ cup uncooked)
  • 2 cups of cooked kidney beans (or 1 organic can)
  • 4 large organic carrots, sliced
  • 2 stalks celery, sliced
  • 1 large organic red pepper, chopped
  • 1 package of sliced mushrooms or any dried mushrooms
  • 1 onion chopped
  • 4-5 cloves of garlic, pressed
  • Fresh cracked pepper to taste (can also add any salt free seasoning)
  • Seasonings with a lot of herbs in it
  • 12-15 cups of filtered water depending on size of your pot
  • Few springs of fresh basil
  • Few shakes of ground hot pepper (optional)

Directions:

  1. Slow cooker: put everything in the slow cooker on high for 3 hours and then change to low for another 2 hours until lentils are soft enough
  2. Regular pot: use a few sprays of olive oil to a very large soup pot, add garlic and onions. Stir for a minute and then add cabbage and stir for another full minute. Add carrots, celery, red pepper, tomato paste, chopped tomatoes and lentils, beans, seasoning and water. Bring to a boil and cook on high for 15-20 minutes uncovered. Add raw mushrooms and turn down heat to simmer and cover the pot. Allow to cook for about 1 and ½ to 2 hours until lentils are nice and soft.


Gluten-Free Zucchini Bread - Standard Process

This recipe is made with almond flour! Zucchini can be a major source of key antioxidants and be sure to leave the skin intact due to its antioxidant content.

*Makes 1 loaf or 12 muffins

Gluten Free Zucchini Bread

Ingredients:

  • 2 cups almond flour (meal)
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ¼ cup olive oil or melted butter
  • ¼ cup whole-leaf stevia powder
  • 2 eggs
  • 1 cup grated zucchini
  • ½ cup pecans, cho
  • Olive oil or coconut oil for greasing pan
  • pped
  • ¼ cup dried currants (optional)

Directions:

  1. Preheat oven to 350 F
  2. Lightly spray a loaf pan with olive oil or grease it with melted coconut oil. If using muffin pan, line it with baking cup liners.
  3. In a large bowl, combine almond flour, salt, baking soda and cinnamon. In a medium bowl, mix the oil or butter, stevia and eggs.
  4. Thoroughly blend wet ingredients with dry ingredients. Fold in zucchini, pecans and currants.
  5. Scoop batter into pan. Bake for 30-50 minutes until toothpick inserted in center comes out clean.

Zesty Thai

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Ingredients:

  • 1/4 cup of light coconut milk
  • Juice and zest of one lime
  • 2 teaspoons dark honey
  • 1 teaspoon sriracha (optional)
  • 1 cup diced papaya
  • 1 cup diced mango
  • 2 cups diced pineapple
  • 3 tablespoons chopped salted cashews

Instructions: In a large bowl, stir together coconut milk, honey, lime juice, zest and sriracha. Add papaya, pineapple and mango. Toss to combine ingredients. Serve in bowls and sprinkle with chopped cashews. Serves 4.

Nutrition:

  • Calories per serving: 142
  • Carbohydrates: 28 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Total fat: 4 grams
  • Saturated fat: 1 gram
  • Sodium: 50mg

Healthy Granola Bar Recipe

granola bars

Ingredients:

  • 3 cups oats
  • 2-4 tablespoons of "healthy chaser" (ex: flax seed, chia seed, wheat germ, 7 grain cereal, etc)
  • 1 cup plus 1 tablespoon peanut butter
  • 1 cup plus 1 tablespoon honey

Additional Optional Ingredients (use what you want to customize to your taste preference):

  • 1/4 cup protein powder
  • 1/2 cup shredded coconut
  • 1/4 cup chopped almonds/walnuts/cashews
  • 1/4 cup dried cranberries, raisins, chocolate chips

Don't worry too much about exact measurements but mix and match to your preference!

Instructions:

  1. For extra smooth granola bars, put peanut butter and honey into a pot and heat on low until it melts together.
  2. Chop nuts if you are using them.
  3. Pour peanut butter, honey, oats, chaser, protein powder, and any other extras into a bowel and mix them well.
  4. Grab a 9x9 pan and line it with some parchment paper.
  5. Pour mixture onto parchment paper.
  6. Cover it up with another piece of parchment paper and begin rolling the bars flat.
  7. After your granola mixture is nice and flat, throw the top piece of parchment paper away and use the bottom one to lift granola onto cooling rack.
  8. Push granola into nice firm square on all sides and let it sit and harden for at least an hour.
  9. Cut granola bars.

Two Ingredient Banana Pancakes

banana pancakes 2

Prep Time: 10-15 minutes

Ingredients:

  • 1 ripe banana peeled
  • 2 large free-range eggs

Optional Ingredients

  • Peanut Butter
  • Ground Cinnamon

Directions:
Place the banana in the cup of a nutribullet or blender, crack in two whole eggs and blend for at least a minute. Heat a little butter or oil in a pan and fry as you would a regular pancake. To add extra flavor, add a tablespoon of peanut butter and a dash of ground cinnamon before blending ingredients.


Chicken Waldorf Tacos

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Prep Time: 5 minutes
Total Time: 10 minutes
Serves 4

Ingredients:

  • 3 Tbsp fat-free plain yogurt
  • 1 Tbsp mayonnaise
  • 2 tsp Madras curry powder
  • 2 tsp fresh lime juice+ lime wedges for serving
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • 11/2 c shredded cooked chicken breast
  • 1 1/2 c halved seedless grapes
  • 1/4 c roughly chopped walnuts
  • 8 flour tortillas (6" diameter), warmed
  • 2 scallions, chopped

Directions: In a small dish, whisk yogurt, mayonnaise, curry powder, lime juice, salt, and pepper. Divide chicken, grapes, and walnuts among tortillas. Top with curry mixture and scallions.

Nutrition per serving:

  • 326 calories
  • 22 g protein
  • 33 g carbohydrate
  • 2 g fiber
  • 5 g sugar
  • 12 g fat
  • 2 g saturated fat
  • 564 mg sodium

Rhubarb Mint Shake from Standard Process

Healthy Smoothie Recipes 97

Rhubarb is high in fiber and can provide a large percentage of your daily value of Vitamin K and manganese. It also contains Vitamin A and C. Be sure to eat only the stalks and not the leaves. You can use fresh rhubarb for this recipe or you can chop the rhubarb and freeze it in advance so that your shake is nice and frosty!

Ingredients:

  • 3/4 cup frozen rhubarb stalk pieces
  • 1/4 cup dried goji berries
  • 1/8 cup hemp or chia seeds
  • 3-4 medjool dates, pitted
  • 1 tablespoon minced fresh mint
  • 1 cup water or unsweetened coconut or hemp milk
  • 3-4 ice cubes (more for a thicker shake)


Optional Ingredients:

  • 2 heaping scoops of Standard Process Complete
  • 2 heaping scoops of Whey Pro Complete
  • 1 tablespoon Calcifood powder
  • 1 tablespoon Whole Food Fiber
  • 1 tablespoon flaxseed oil or Calamari Omega-3 Liquid


Directions:

Blend all ingredients except the ice until smooth. Add ice and blend again.


Baked Chipotle Sweet Potato and Zucchini Fritters


Baked Chipotle Sweet Potato and Zucchini Fritters (vegan, gluten-free) & Homemade Spicy Honey Mustard - You don't have to fry these healthy fritters in gobs of oil. They're baked & a great way to work in extra veggies!


Prep Time:10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: Makes about 6 to 8 fritters depending on sizes of sweet potato and zucchini

Ingredients:

  • 1/4 cup unsalted butter, melted (or vegan butter)
  • 1 large egg (or egg replacer or flax egg)
  • 2 teaspoons chipotle seasoning (I use Mrs. Dash Southwest Chipotle)
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon black pepper, or to taste
  • 2 tablespoons all-purpose flour (or almond, oat, or a gluten-free flour blend)
  • about 3 cups coarsely grated sweet potato (1 medium to large sweet potato, peeled and grated)
  • about 2 cups coarsely grated zucchini (1 large or 2 small zucchini)

Directions

  1. Preheat oven to 375F and line two baking trays with Silpats, parchment paper, or aluminum foil and spray with cooking spray; set aside. Line your baking trays so the Fritters don't stick!
  2. In a large microwave-safe bowl, melt the butter, about 1 minute on high power. To the melted butter, add the egg and beat with a fork to combine. Add the chipotle seasoning, salt, pepper, and stir to combine. Add the flour and stir to combine. Add the sweet potato, zucchini, and toss to combine. Mixture will be loose and a bit soggy. Using a 1/2-cup measure, form fritters by transferring one heaping half-cup of vegetable mixture from mixing bowl directly to baking trays. Fritters should be around 4-inches in diameter and about 1-inch high inloosely packed circular shapes on the baking trays.
  3. Bake fritters for 10 minutes at 375F and if fritters have “leaked” or released any liquids, either from the zucchini releasing water, or the butter-egg mixture, just “push” the liquid back into a fritter using a spatula. Lower oven temperature to 350F and bake for about 15 minutes. Carefully flip fritters over (they will be soft and delicate) and bake for about 15 more minutes, or until browned. Fritters will be browned but soft upon removal from oven. Allow them to cool and firm up on the baking trays for at least 10 minutes before moving or serving them. Serve fritters with Spicy Honey Mustard (gluten-free and to keep vegan, use agave in place of the honey) or a favorite mustard, ketchup, hot sauce, sour cream, salsa, or other favorite condiment. Fritters will keep in an airtight container for up to 5 days in the refrigerator. They can be wrapped individually in plasticwrap and make for handy lunchbox food.

Enjoy!


Black Bean Fudge

Would you like to slowly work your way into a healthier diet? EAT WELL!! A lot of individuals want to cut foods from their diet. Instead of cutting the chocolate, add it in! *This is a gluten-free fudge recipe.* It is recommended to let this fudge sit for at least 24 hours before serving for best flavor.

black bean 1

* This photo of the Black Bean Fudge has white frosting on top. (Frosting is not needed, as the fudge is delicious on its own).

Ingredients:

  • 1 - 15-oz can cooked black beans, drained and rinsed (about 1 3/4 cups)
  • 1/4 c + 2T. melted coconut oil
  • 3/4 cups carob powder, cocoa powder, or mix
  • 2 tsp. vanilla extract
  • 3 - 4T. agave nectar, to taste (this isn't a super sweet; it tastes more like "dark chocolate" fudge. If you want it sweeter, just add more agave- one tablespoon at a time. But be careful not to make the mixture too thin.)
  • A pinch of sea salt

Directions:

  1. Put all ingredients except the salt in blender or food processor and blend until totally smooth. The mixture will be thick.
  2. Line an 8- by 4- inch loaf pan with saran wrap and transfer fudge mixture to pan, pressing down firmly.
  3. Sprinkle with a little bit of coarsely ground sea salt.
  4. Place in the refridgerator and let set for at least 18 hours, or until totally firm.
  5. Slice into 24 1-inch squares and serve.

Want some variation?

* Mint fudge: add 1/2 to 1 teaspoon mint extract along with other ingredients and blend as directed.

* Nutty fudge: add 2 to 4 tablesppons chopped nuts to mixture after blending.


Low-Fat Holiday Eggnog

Want to serve something festive that won't have you looking like Santa in the new year? This twist on a holiday favorite has a great carb-protein-fat ratio that'll help you stay healthy for the holidays.

eggnog

Ingredients

  • 4 cups skim milk (or almond milk)
  • 12oz. evaporated skim milk
  • 4 eggs
  • 1/2 cup sugar
  • 1 tsp. vanilla extract
  • Ground nutmeg
  • (Secret ingredient: sprinkle cinamon and sugar after pouring into cup)

Directions:

Chill 6oz of the evaporated skim milk in the freezer for 30 minutes so it will whip better. In a saucepan over medium heat, whisk together skim milk, remaining 6oz. of evaporated skim milk, eggs, and sugar. Rinse your whisk in hot water to ensure that no bacteria from the egg remain. Once you've dont that, use a wooden spoon to stir the mixture on the stove constantly for 10 minutes until slightly thickened. (Do NOT boil.) Remove pan from heat; transfer mixture to a large bowl and let it cool for several minutes. Place chilled evaporated milk and vanilla in a small bowl and whisk together until slightly thickened. Add it to the egg mixture and whick for a few minutes more, until frothy. Refridgerate for 4 to 24 hours. If the eggs begin to coagulate, you can strain the mixture to remove the solids. Top with ground nutmeg before serving. You may substitue 1/2 cup of rum or brandy for vanilla. Makes 12 servings.

Preparation time: 20 minutes (mixing), 4 h

ours and 30 minutes to 24 hours (prechilling)

Nutritional Information (per serving):

Calories: 73 | Protein: 6 g | Fiber: 0g | Carbs: 7g | Fat Total: 2g | Saturated Fat: 1g

* Recipe from P90X #059 newsletter