Blueberry Coconut Milk Smoothie

  

Researchers at the USDA Human Nutrition Center have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables.  Additionally, blueberries contain vitamins A and C, zinc, potassium, iron, calcium and magnesium, and are high in fiber and low in calories. 

Bananas provide your body with potassium, vitamins A, C and B6, fiber, flavonoids and antioxidants.  (You just want to eat them in moderation because they contain fructose, which is harmful to your health when consumed in excessive amounts).

Pair these two beautiful fruits with coconut milk, full of healthy fats and lauric acid (which is known for being antiviral, antibacterial and antifungal), and enjoy yourself a creamy, immune-boosting smoothie!

INGREDIENTS:

- 1 cup frozen organic blueberries

- 1 BPA-free can full-fat coconut milk (I use this kind)

- 2 ripe bananas

- 10 ice cubes

- optional: dash of Himalayan Pink Salt

DIRECTIONS:

1. Place all ingredients in a high-speed blender and blend until smooth and creamy.  (If you'd like it a bit thicker, start with half of the can of coconut milk, and add more to desired consistency.)

2.  Serve immediately, and enjoy!

Approximately 2 servings

(Adapted recipe from here)

Carrot Soup

This delicious soup is perfectly sweet, gently spicy from the ginger, and rich from the coconut milk.  This will most definitely warm you up on a chilly day.

(Also, you might be tempted to peel your carrots before adding to the soup, but it's really not necessary.  You'll never know once the soup is pureed, and plus the skins are full of rich enzymes and healthy micro-nutrients).

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 1 small onion, peeled and roughly chopped

- 5 large carrots (about 1 pound), un-peeled and chopped in 1/2 inch rounds

- 1 green apple, roughly chopped

- 1/2 - 1 tablespoon fresh ginger, peeled and finely chopped

- 1/3 cup freshly squeezed orange juice (about half of 1 large orange)

- 1 BPA-free can full-fat coconut milk (I use this kind)

- 2 cups chicken broth (homemade or this kind)

- 1 1/2 teaspoons sea salt (more or less to taste)

DIRECTIONS:

1. Heat coconut oil in a large saucepan over medium heat, and saute onion, carrot and apple until the carrots are just fork tender (about 10 minutes).

2. Add ginger to saucepan and stir.

3. Add orange juice, coconut milk, broth and salt to saucepan, and turn up heat to a gentle boil.

4.  Once it reaches a boil, turn down heat to a simmer and cook until carrots are very tender.

5.  Carefully transfer soup into a high-speed blender, and blend until very smooth.

5.  Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Easy Vegetable Curry

I'm a sucker for curries.  Just love 'em I do.  This one is extra amazing because it's packed full of vegetables and anti-inflammatory spices.  And the best part, it's a throw-it-all-in-one-pot meal that can be ready for your family in 20 minutes!  And if you're lucky like me, your toddler will say, "mmm, this is good," while gobbling it up.

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 4 to 5 cups fresh or frozen vegetables, cut or julienned into bite sized pieces (I use broccoli, carrots, zucchini, mushrooms and snow peas)

- 3 cloves garlic, minced

- 5 teaspoons fish sauce

- 5 kaffir lime leaves

- 3 teaspoons coconut aminos

- 1 ½ teaspoons fresh ginger, grated

- 1 ½ teaspoons cumin

- 1 teaspoon turmeric

- 3/4 teaspoon coriander

- 3 dashes of nutmeg
- 1/2 teaspoon mild curry powder

- 1 to 3 dashes of cayenne (3 makes it fairly spicy, so leave out or add less if you want it extra mild)

- 1 BPA-free can full-fat coconut milk

- optional: rice for serving curry over (I use this kind)
- optional: sea salt for sprinkling over top of servings

DIRECTIONS:

1. Heat the coconut oil in a large skillet over medium-high heat.  Add the vegetables, garlic, fish sauce, kaffir lime leaves, coconut aminos ginger and spices.  Saute for 5 minutes, stirring occasionally.

2. Add the coconut milk and simmer for 10-15 minutes, or until the vegetables are tender.

3. Remove kaffir leaves from curry and discard, then serve as is, or pour over steamed rice.

Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Cherry Chocolate Pudding

I've been craving chocolate lately, and I'm pretty sure it's the pregnancy talking.  This decadent pudding gives me my chocolate fix, but in a healthy way of course.  The avocado provides the creamy texture and healthy fats, while the cherries add loads of antioxidants and a yummy tartness.  Now you can enjoy a rich chocolaty dessert, without any negative consequences.  Awesome!

(I do think you have to be the kind of person that enjoys cherry chocolates, or this might not be the right pudding recipe for you.  But please, try it out, and let me know what you think!)

INGREDIENTS:

- 1 ripe avocado

- 3/4 cup frozen organic cherries

- 2 tablespoons raw cacao powder, or unsweetened cocoa powder

- 3 tablespoons almond milk

- splash of pure vanilla extract

- splash of pure almond extract

- 1 to 2 tablespoons Grade-B maple syrup (taste test to desired sweetness)

- pinch of sea salt

DIRECTIONS:

1. Place all ingredients in a food processor or high-speed blender, and blend until smooth and creamy, while occasionally scraping down the sides.

2. Serve immediately, or store covered in the refrigerator to enjoy later (if you can wait that long).

Enjoy!

Approximately 2 servings

(Adapted recipe from here)

Black Bean, Corn and Avocado Salsa

Oh how I love a good salsa...and this one is oh-so tasty, and ever-so easy to whip-up.  

So why don't you go make this fresh and colorful salsa at your next gathering, and enjoy the flood of compliments.  Enough said.

INGREDIENTS:

- 1 (15 ounce) BPA-free canned black beans, rinsed and drained

- 1 (15.25 ounce) can organic whole kernel corn, drained

- 4 roma (plum) tomatoes, chopped

- 1 small red bell pepper, diced

- 1 jalapeno pepper, seeded and minced (this is a very mild salsa, and so add another jalapeno if you'd like a kick)

- 1/3 cup chopped fresh cilantro

- 1/4 cup diced red onion

- 2 tablespoons red wine vinegar

- 1/4 cup fresh lime juice (adding more to taste)

- 1 1/4 teaspoon sea salt (adding more to taste)

- 1/2 teaspoon ground black pepper (adding more to taste)

- 3 ripe avocados, diced

DIRECTIONS:

1. Gently mix all ingredients, except for the avocados in a medium bowl.  Cover bowl with plastic wrap, and chill for at least 2 hours before servings.  Before serving, gently stir in avocados (optional: coat avocados with fresh lime juice before adding to preserve freshness).

2. Taste test, and add anymore lime juice, salt or pepper if needed.  Serve with organic tortilla chips, or on top of any Mexican food.

Enjoy!

Serves approximately 10 people.

(Adapted recipe from here)

Healthy Hot Chocolate

My daughter loves, I mean LOVES hot chocolate, but I prefer her to enjoy it without having unnecessary ingredients and loads of sugar.  This version uses only pure and nourishing ingredients, and still satisfies that hot chocolate craving.

(Note: If you have access to raw cream, whip it up, adding a little raw honey and vanilla to taste, and add a dollop to your hot chocolate.  This makes it even that much more delicious, and that much more nutritious.)

INGREDIENTS:

- 4 tablespoons raw cacao powder

- 2 tablespoons raw honey (or more if you like it sweeter)

- 2 teaspoons pure vanilla extract

- 3 cups raw whole milk (substitute full-fat coconut milk for a dairy-free option)

DIRECTIONS:

1. Add milk to a medium-sized saucepan and heat over low heat for about 7 minutes or until desired temperature.

2. In a small bowl, combine cacao powder, honey and vanilla.  Stir until it makes a paste.

3. Add cacao mixture to the warm milk, and stir until mixture has completely dissolved.  (Taste, and add more sweetener at this point if desired).

4. Serve immediately as is, or top with raw whipped cream.

Approximately 3 servings

(Adapted recipe from here)

Steak with Green Beans and Mustard Sauce

I had a craving for steak the other day, and so this super quick and simple recipe was just what I needed to whip up for my little family.  I was slightly worried though, because my husband is not a big fan of mustard or shallots, but to my pleasant surprise, I got two big thumbs up (and from my toddler too)!

It's a really nice change from your plain 'ol steak and sugar-packed steak sauces.  Hope you enjoy this one as much as we did.

INGREDIENTS:

- 1 1/2 pounds grass-fed organic sirloin steak (or ribeye if desired)

- sea salt

- freshly ground black pepper

- 1 pound green beans, washed and trimmed

- 6 tablespoons extra virgin olive oil

- 1/4 cup Dijon mustard

- 1/4 cup red wine vinegar

- 2 medium shallots, chopped

- 3/4 teaspoon sea salt

DIRECTIONS:

1. Preheat grill to medium-high.  Season steak generously with sea salt and pepper.  Let sit for at least 5 minutes, and then grill to desired doneness.  (If you don't own a grill, just broil steaks for a couple minutes on each side, or until desired doneness).  Let steak rest for 5 minutes (very important), then slice thin, on the bias (against the grain).  

2. Meanwhile, bring a large pot of water to a boil.  Place green beans in boiling water (with a sprinkling of salt) and cook for 3 minutes, until bright green but still a bit crunchy.  Drain.

3. Place olive oil, mustard, red wine vinegar, shallots and sea salt in a blender and blend until smooth.  

4. Place steak and green beans on a large platter and pour sauce over top (or serve on the side).  Serve immediately.

Enjoy!

Approximately 3-4 servings

(Adapted recipe from here)