Sunbutter & Jelly Smoothie

As the clouds rolled in today, and the rain began to fall, I just wanted a milkshake...  Well something similarly thick and indulgent, yet made with real and nourishing ingredients of course!

The Sunbutter is the star in this smoothie! It's a tasty, high-protein and nut-free option for those that can't enjoy peanut or other nut butters.

The added fruit gives the 'jelly' element, making this a deliciously fun treat for you and your kids!

INGREDIENTS:

- 2 cups milk of choice.  I like using unsweetened almond milk (homemade is best, or I like this kind)

- 1/4 cup organic Sunflower butter (peanut butter would also be delicious)

- 2 Medjool dates, pitted

- 2 frozen bananas

- 2 cups frozen organic strawberries

- dash of unrefined sea or pink salt

- optional: 1/4 cup chia-seed gel

DIRECTIONS:

1.  Place dates in a small glass bowl, and cover with very hot or boiling water.  Let sit for 10 minutes, then drain.

2.  Place all ingredients into a high-speed blender, and blend until smooth and creamy, (adding more or less almond milk to desired consistency).

3.  Serve immediately and enjoy!

Approximately 2-4 servings

(Adapted recipe from here)

Egg Soufflé

I'm used to just feeding my little family of four, and so when guests come over, I try and think of the easiest way to double things.  When I had six of my friends coming over for brunch last weekend though, I knew exactly what to make! 

If you use quality ingredients, then this simple egg soufflé is the perfect thing for your brunch or breakfasts.  It's easy to make, easy to serve a crowd, and simply nutritious and satisfying!

(Thanks mom for the recipe inspiration!  But sorry dairy-free friends, this one's not for you...)

INGREDIENTS:

- 1/4 cup grass-fed butter, melted (I like this kind)

- 2 cups cheese, grated (raw is best.  I like this kind)

- 12 eggs (preferably from pastured hens)

- 1 cup cream (ingredients should only read 'cream'.  I like this or this kind)

- 1/2 teaspoon unrefined sea salt

- 1/2 teaspoon black pepper

- 2 teaspoons yellow mustard

- 1 large bell pepper, finely chopped

- 3 large mushrooms, wiped clean, then chopped (about 1 cup, or to taste)

DIRECTIONS:

1.  Preheat oven to 325 degrees, and grease a 9x13 pan with butter or coconut oil.

2.  Melt 1/4 cup butter, then set aside to cool slightly.

3.  Crack eggs into a large mixing bowl, and whip for about 30 seconds with a hand mixer.

3.  Grate the cheese, and add to eggs.  Now add cream, salt, pepper and mustard, and mix well.

4.  Stir in your chopped pepper and mushrooms, adding more or less if desired.

5. Finely, stir in the melted butter.

6.  Place in oven and bake for 40-50 minutes, or until center is just slightly wobbly.

7.  Cut into squares, and serve warm (or cold) as is, or with fresh garden salsa, or good-quality ketchup.

7.  Enjoy!

Approximately 8-10 servings

Turkey and Sweet Potato Skillet

Turkey is a good source of tryptophan, an amino acid that your body converts into serotonin.  So if you are a stressed, angry or argumentative type person, eat more turkey!

Here I bring you a simple, stress-reducing dish, that also features nutrient-rich sweet potatoes.  It's the perfect weeknight fix!

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 1 lb organic ground turkey

- 3 cloves garlic, minced

- 1 small onion, finely diced

- 1 large red, yellow or orange pepper, finely diced

- 1 1/2 cups sweet potato, diced (about 1 medium)

- 1 teaspoon unrefined sea salt

- 1/4 teaspoon black pepper

- 1/4 teaspoon chili powder

- 1/3 cup water

- 3 teaspoons dried or fresh parsley

- optional: 1/2 cup (or to taste) shredded raw cheese (I like this kind)

DIRECTIONS:

1.  In a medium skillet, heat coconut oil over medium heat.

2.  Add ground turkey, and cook, stirring occasionally, until browned.

3.  Add garlic, onions and peppers, and cook until slightly softened.

4.  Add the sweet potato, salt, pepper, chili powder and water.  Turn heat down to medium-low, cover and cook until sweet potatoes are tender, about 10 minutes, stirring occasionally.

5.  Stir in the parsley, and sprinkle optional cheese on top.  Cover pan with lid, turn off heat, and allow cheese to melt.

6.  Serve as is, or it'd be delicious with sour cream, avocado, salsa, or good-quality ketchup on top, or simply scooped into a gluten-free tortilla (such as these ones).

7.  Enjoy!

Approximately 2-4 servings

(Adapted recipe from here)

Cauliflower Broccoli Tots

Lately, my 1 1/2 year old has decided to do the worst thing possible to his momma, and veto vegetables...  I absolutely refuse to give up, even though it's not my favorite thing watching my clever, and not-so clever fixings get thrown across the room..

So these scrumptious little tots are my saving grace, and are the perfect way to 'fool' your little ones into eating something that you can truly smile about! :)

INGREDIENTS:

- 2 cups grated cauliflower (about half a large head)

- 1 1/2 cups grated broccoli (about one crown)

- 4 large eggs (preferably from pastured hens)

- 1/2 cup gluten-free oat flour (I use this kind)

- 1 tablespoon Italian seasoning

- 1 teaspoon unrefined sea salt

- 1/2 teaspoon dried onion

- 1/2 teaspoon black pepper

- optional: good quality ketchup to serve with (homemade is best, or I like this kind)

DIRECTIONS:

1.  Preheat oven to 390 degrees and line a baking sheet with parchment paper.

2.  Wash and dry the cauliflower and broccoli, grate it in a cheese grater, and place in a large bowl.

3.  Add all other ingredients, and mix until well combined.  (If batter seems too wet, just add more oat flour to get the right consistency).

4.  Using a cookie scoop, scoop up mixture, place on cookie sheet, and flatten slightly with your hand.  (Freeze them at this point, if you'd like them for a later time.  Just thaw for about an hour in the refrigerator, then bake as instructed).

5.  Place in oven, and bake for 25 minutes.

6.  Remove from oven and serve as is, or with a good quality ketchup.

Enjoy!

Makes approximately 20-25 tots

(Adapted recipe from here)

No Beef, Beef Stew

I love a hearty beef stew, but if I don't have any meat on hand, but want the same satisfying taste, this stew is perfect!

Portabello mushrooms are the meat substitute in this, and Mmmm they're good.  Portobellos are not only delicious, but they're also an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body.  They also offer three important B-complex vitamins, and at least 15 different vitamins, minerals and phytonutrients!

Mushrooms are the best.  And this stew is the perfect meatless winter dish.

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil

- 1 large onion, finely chopped

- 3 ribs celery, finely chopped

- 3 medium carrots, sliced lengthwise and chopped

- 2 portobello mushrooms (about 1/2 pound), cut into 3/4th inch pieces

- 6 cloves garlic

- 4 cups beef, mushroom or chicken broth (homemade is best, or I like the Pacific brand)

- 1 cup filtered water

- 2 cups chopped Yukon Gold Potatoes (about 3 large), cut into 3/4th inch pieces

- 1/4 cup tomato paste

- 1 tablespoon dried Italian herb blend

- 1 tablespoon paprika

- 1 teaspoon dried rosemary, crushed between fingers

- 1 1/2 cups frozen green peas

- 1/2 cup fresh parsley, finely chopped

- 2 teaspoons unrefined sea salt, or to taste

- 1/2 teaspoon black pepper

DIRECTIONS:

1. Add coconut oil to a large stock pot, and turn to medium-high heat.

2.  Add the onion, celery and carrot, and cook for 7 to 8 minutes, stirring occasionally, until softened.

3.  Stir in the mushrooms and garlic, and continue to cook while stirring, for an additional 5 minutes, adding more oil as needed.

4.  Add the broth, water, potatoes, tomato paste, dried Italian herbs, rosemary, paprika, salt and pepper.  Bring to a boil, and then reduce heat to a low boil.  Cook covered for 15 minutes, stirring occasionally.  Add the peas and cook for 5 minutes more, or until the carrots and potatoes and tender.

5.  Scoop out 2 cups of the stew, and pour in a blender, and blend until smooth.  Stir this back into the pot, and add in the parsley.  

6.  Serve and enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Blueberry Gelatin Smoothie

This blueberry smoothie is yet another delicious and nutritious way to get in some amazing berries and grass-fed gelatin into your diet.

(And I just have to say that I love that Costco has big bags of frozen organic berries, so that I can enjoy some delicious antioxidants all year round.  Thanks Costco!)

(Read here about some of the amazing health benefits of grass-fed gelatin.)

INGREDIENTS:

- 2 cups unsweetened almond milk (homemade is best, or this kind)

- 2 cups frozen organic blueberries

- 1 small avocado

- handful of spinach

- 1 to 2 tablespoons raw honey

- 2 to 3 tablespoons grass-fed gelatin (I use this kind)

- optional: 1/4 cup chia-seed gel

DIRECTIONS:

1.  Add all of the ingredients into a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2-3 servings

Italian One-Pot

Life has been ridiculously busy for me lately, and my time windows to cook have been much smaller than usual... That doesn't stop me though from skimping on nutritional meals for my family and myself though.  I just have to take a few short-cuts. :)

This dish doesn't require any sautéing or too much chopping.  You pretty much throw it all into your pot, and 10 minutes later, you have a luxurious and delicious Italian feast!!

INGREDIENTS:

- 1 small onion, chopped

- 4 cloves garlic, thinly sliced

- 1 handful spinach, roughly chopped

- 2 cups mushrooms, roughly chopped (any variety)

- 4 cups vegetable or chicken broth (homemade is best, or I like this kind)

- 1 (26 to 28oz.) BPA-free can diced tomatoes (I like this kind)

- 12 oz. gluten free pasta (I like this, this or this kind)

- 2 tablespoons extra virgin olive oil

- 1/2 tablespoon dried basil

- 1/2 tablespoon dried oregano

- 1 teaspoon unrefined sea salt

- 1/4 teaspoon black pepper

- dash of red pepper flakes

- optional: feta or parmesan cheese to top portions with 

DIRECTIONS:

1.  Add everything to your pot, gently stir, and turn heat to high.  (If using spaghetti, fettuccine or linguini noodles, break in half before adding to the pot).  Once it reaches a boil, turn heat to medium and continue to cook (and gently stir) for 8 to 10 minutes, or until noodles are done.

2.  Serve with optional cheese on top & more salt if needed, and enjoy!!

Approximately 4-6 servings

(Adapted recipe from here)

Mint Chip Smoothie

Peppermint has a wide variety of health benefits, from muscle pain relief to reducing hay fever.  One of the main reasons I love it, besides it's refreshing aroma and taste, is it's ability to soothe stomach discomforts and aid with congestion.

Mix that in with some healthy fats, potassium-filled bananas, power-house greens and antioxidant-rich chocolate, this nutritious and delicious smoothie will surely be enjoyed during your high times in health, or your low ones.

INGREDIENTS:

- 1 ripe avocado

- 2 frozen bananas

- 1 BPA-free can coconut milk (I use Native Forest)

- 3/4 teaspoon pure peppermint extract

- large handful spinach

- few ice cubes

- dark chocolate pieces or Enjoy life chocolate chips (to taste)

- optional: 1/4 cup chia-seed gel

DIRECTIONS:

1.  Place all ingredients, except for the chocolate chips, in a high-speed blender, and blend until smooth and creamy.

2.  Now stir in desired amount of chocolate chips, or just sprinkle individual servings.

3.  Serve immediately and enjoy!

Approximately 2-3 servings

Quick-Fix Chili

Growing up my mom would always make us some warming chili once the weather started turning colder.  Now every year I get a craving for this chili recipe (actually my aunt's recipe), that I somehow consistently misplace...

So this blog post is first and formost for me, so that I won't lose this family recipe anymore, and then for anyone else that would like to make a delicious chili that couldn't be easier to make! :)

To maintain the healthy element, I always purchase organic grass-fed beef, as well as organic BPA-free cans of beans and tomatoes.

I hope you enjoy this simple recipe, as much as my family and I do.

INGREDIENTS:

- 1 pound organic grass-fed ground beef

- 1 large onion, finely chopped

- 2  (15 oz.) cans dark red kidney beans, undrained (I like this kind)

- 2  (15 oz.) cans red beans, undrained (I like this kind)

- 2  (14.5 oz.) cans Italian style tomatoes (I like this kind)

- 1  (14.5 oz.) can stewed tomatoes (I like this kind)

- 1  (4 oz.) can diced green chilis (I like this kind)

- 1 to 2 tablespoons chili powder (I like 2, but I only do 1 for the kiddos)

- 1 teaspoon garlic powder

- 1 teaspoon dried oregano

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

- 1/2 teaspoon black pepper (or to taste)

- Optional toppings: sour cream, raw cheese, diced olives, chopped tomatoes, and/or any other desired healthy topping

DIRECTIONS:

1. Add a dab of coconut oil to a large stockpot, and sauté beef and chopped onions on medium heat, stirring until meat is browned.  Drain any excess fat.

2.  Add all tomatoes to a blender, and gently pulse (making sure not to puree; just leave slightly chunky).

3.  Add all remaining ingredients, and bring to a boil.  Reduce heat to a simmer, and continue to simmer, uncovered for 1 1/2 hours.

4.  Serve with desired toppings, and enjoy!

Approximately 8 servings 

*Note: This chili actually tastes better the next day, and so I try to make it a day in advance.

Mixed Berry Smoothie

I find myself craving smoothies most of my mornings, because it's a quick and easy way to get a lot of nutrients in at the beginning of my day.  This smoothie is especially wonderful because it's full of plenty of healthy fats and nutrients, making it a great smoothie to satisfy and sustain you all morning long.  It might seem odd to add sour cream to your smoothie, but it brings out the sweetness, adds to the creamy texture, and gives you more healthy fats and probiotics!

I love that I can enjoy some organic, antioxidant-rich berries all year round with this one too!  It's definitely a favorite of mine.

INGREDIENTS:

- 1 1/2 cups frozen organic mixed berries (I buy the Organic Triple Berry Blend at Costco)

- 1 frozen banana

- 1 BPA-free can coconut milk (I use Native Forest)

- 1 avocado

- 1/2 teaspoon pure vanilla extract

- dash of pink salt (or other unrefined sea salt)

- 1/8 cup chia-seed gel

- 1/8 cup good quality sour cream (I like this, this or this kind)

- large handful spinach

DIRECTIONS:

1.  Add all ingredients to a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

2-3 servings

Simple Roasted Garlic & Herb Mushrooms

Mushrooms can help slow your aging, boost your immunity, improve your blood flow and cardiovascular health, stabilize blood sugar, increase athletic performance, and even help regenerate your nerves!  They also contain some of the most powerful natural medicines on the planet, making them especially great to boost your immunity during cold and flu season.

And Kerrygold Irish butter is the key ingredient for this recipe.  I love this grass-fed butter because it's significantly more creamy and nutritious than conventional butter.  For this particular dish I use their Garlic and Herb Butter, which includes a mixture of chives, parsley, garlic, fresh herbs and spices.  Yum!

It can't get any more simple, delicious and nutritious than this.  (And I give my talented sister, full creative credit for this recipe).

I love these for breakfast, lunch or dinner, and paired with a couple sunny-side-up eggs. :)

INGREDIENTS:

- 12 oz. button or cremini mushrooms 

- half a stick of Kerrygold Garlic & Herb Butter (more or less)

- 1/8 teaspoon unrefined sea salt (or to taste)

DIRECTIONS:

1.  Preheat oven to 425 degrees.

2.  Wipe off mushrooms with a damp cloth or paper towel to remove any dirt.  Remove the stems and discard (or save for another use).

3.  Place mushrooms in a 9x13 casserole dish, hole side up; adding enough to fill up the dish.  Cut a small square of butter, just big enough to fill up each hole.

4.  Place in oven and bake for 25 minutes, or until fork tender.  

5.  Carefully remove from oven, and sprinkle with salt, and serve!

6.  Enjoy!

Approximately 2 to 3 servings

*Variation: You can also add about a half stick of the Garlic and Herb butter to a large skillet, and turn on medium heat.  Then slice up your mushrooms, and simply sauté them, until tender, sprinkle salt on tops and enjoy!

Refried Black Beans

I love beans; all kinds, but especially black beans.  Unfortunately I hear all to often how people don't enjoy consuming beans because of the digestive issues they're known to cause.  But did you know that with the proper preparation, you can decrease significantly any potential digestive discomfort?!  

I bring you some delicious, easy to prepare and digest refried black beans.  Plus, black beans are a great source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1, phosphorus and iron!

Lots of reasons to love this dish (other than it's not a very pretty one to photograph..)

INGREDIENTS:

- 1 pound dried black beans

- 2 tablespoons acidic medium (such as apple cider vinegar, whey, kefir, plain yogurt or lemon juice)

- 1 large onion, peeled and cut in half (divided)

- 4 cloves garlic, peeled

- 4 tablespoons good quality butter or ghee

- 1 tablespoon unrefined sea salt, or to taste

- freshly ground black pepper, to taste

- optional: hot sauce, salsa, sour cream, cheese, avocado and/or egg to top with

DIRECTIONS:

1.  Place beans in a large glass bowl, and cover with warm filtered water (at least 4 inches above the beans). Add acidic medium, and cover bowl with dish cloth or paper towel.  Let soak for at least 24 hours.

*note: The acidic medium helps to neutralize the enzyme inhibitors (phytates), making beans (and grains), more digestible and nutrient-dense.  Soaking them in water makes them swell and begin the slow process of sprouting which makes the nutrients available.

2. Once your 24 hours are up, drain liquid (your plants and garden will love this liquid), and rinse your beans thoroughly with filtered water.  Add the beans to a large stock pot, and cover with fresh filtered water (2 inches above), and add half of the onion and the garlic cloves to the pot.  Bring the mixture to a boil and scoop out and discard any foam that rises to the top.  Turn down to a simmer, cover, and allow to cook for 3-4 hours, or until beans are tender.

3.  Drain the beans in a colander , but reserving the cooking liquid, and remove the onion and garlic cloves.

4.  Place the empty pot back on the stove over medium heat and add the butter or ghee.  Finely chop the remaining half of the onion and place in the pot.  Cook until translucent, about 5-7 minutes.

5.  Pour the beans into the pot, add salt & pepper, and mash the beans with a potato masher (or blend to make a smoother consistency), adding any reserved liquid if needed.

6.  Serve warm with optional hot sauce, salsa, sour cream, cheese, avocado and/or egg on top.

7.  Enjoy!

Approximately 6-8 servings

(Adapted recipe from here)

Tuna Cakes

My husband is repulsed by fish, especially tuna fish, so lets not tell him about these tuna cakes the kids and I have been enjoying lately. ;)

I love to make these for lunch to switch things up a bit. It's such a simple and great way to get some Omega 3 fatty acids into your diet. 

If you are a fish lover, then go try these out, and let me know what you think!

INGREDIENTS:

- 2 (5 oz.) BPA-free cans of wild albacore tuna fish, drained (I like this kind)

- 2 tablespoons freshly squeezed lemon juice (about 1 lemon)

- 2 tablespoons finely chopped onion

- 2 eggs, beaten

- 1 tablespoon chia seeds

- 1 tablespoon dried parsley

- 1/2 teaspoon garlic powder

- 1/2 teaspoon unrefined sea salt

- dash of black pepper

DIRECTIONS:

1.  Add all ingredients into a medium-sized bowl, and mix to combine.

2.  Using 1/3 cup, scoop up mixture, and place in (clean) hands, and squeeze to form into patties.  Repeat until all patties are made.

3.  Turn skillet to medium heat, and add a dab of coconut oil.  Place patties on skillet, and cook for 6 to 7 minutes, carefully flip, then cook for an additional 6 to 7 minutes.

4.  We enjoy ours dipped in mustard or paired with hummus or a side salad.

Makes approximately 5 cakes