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

Curried Butternut Squash Soup

Although I'm not quite ready to face it, fall is definitely approaching.  After spotting some falling leaves today,  I knew just what I wanted for dinner.

This curried butternut squash soup is so yummy and so-oo easy to make, you don't even have to chop up that dreaded squash, but just throw the whole thing in the oven to bake!  Now how awesome is that?!

Plus, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice.  It also provides a significant amount of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems.

Subtly spicy and perfectly creamy, this nutrient-rich soup is wonderful for babies, big kids and grown ups too!

INGREDIENTS:

- 1 large butternut squash

- 1/2 cup full-fat BPA-free canned coconut milk (adding more if needed)

- 1/2 cup chicken broth (homemade is best, or this kind) (adding more if needed)

- 1 teaspoon unrefined sea salt (or to taste)

- 1/2 teaspoon curry powder (or to taste)

- optional: chopped cashews to top with

DIRECTIONS:

1.  Preheat oven to 350 degrees.  Place butternut squash on a cookie sheet and give it a few pokes with a knife, then place in oven.  Bake for 1 hour, or until browned, and knife easily slides in.  Remove from oven and let cool for a couple minutes.

2.  Carefully cut off ends of squash, then slice lengthwise.  Remove and discard seeds, then scoop the squash out, and place in a blender.

3.  Add all other ingredients to the blender, then blend until smooth and creamy (adding any additional, equal amounts of coconut milk and broth to reach desired consistency).  Taste test, and add more salt and/or curry powder if desired.

4.  Pour into bowls, and top with optional chopped cashews, and serve.

5.  Enjoy!

Approximately 3-4 servings

Coconut Flour Gelatin Pancakes

I recently mentioned here about the tremendous health benefits from consuming Grass-fed gelatin, and now I bring to you another fantastic way of consuming this incredible ingredient, in the form of pancakes!

They're a thinner pancake, and can easily be made into a crepe by pouring a larger amount of batter in your skillet, (but I usually just prefer making them into small pancakes, since it seems to stretch further with my kids).

It's such a nutritious way to get your all-American pancake breakfast fix in.  Yum!

INGREDIENTS:

- 1 heaping tablespoon grass-fed butter or extra virgin coconut oil (melted)

- 1/4 cup coconut flour

- 1 tablespoon grass-fed gelatin

- 1/4 teaspoon cinnamon

- 1/8 teaspoon unrefined sea salt

- 4 eggs (preferably from pastured hens)

- 1/2 cup BPA-free canned, full-fat coconut milk (I use this kind)

- 1/2 teaspoon pure vanilla extract

- 1 to 2 teaspoons raw honey

DIRECTIONS:

1.  Melt butter or coconut oil in small saucepan, then set aside to allow to cool.

2.  In a medium-sized bowl, combine coconut flour, gelatin, cinnamon and salt.

3.  In a separate small bowl, beat eggs, then add coconut milk, vanilla, honey and melted butter.  Mix well, then add to dry ingredients.

4.  Heat a skillet over medium-low heat, and add a bit of butter before each round of pancakes.  Using a 1/4 cup, pour batter onto skillet and allow to cook for a couple minutes, flip and allow to cook for a couple more minutes.  (The gelatin binds these really well, and so there won't be any problem with them breaking apart when flipping!  Another added bonus!)

5.  Repeat until all batter is used up, and top with butter, nut butter and/or Grade-B maple syrup, and enjoy!

Makes approximately 7-8 pancakes (or about 3 large crepes); 2-3 servings

(Adapted recipe from here)

Zippy Pomegranate Antioxidant Smoothie

High in antioxidants, pomegranates also decrease inflammation in the blood vessels, help blood-flow to the heart, keep the arteries supple, as well as being an anti-aging tonic!

Combined with other highly beneficial ingredients, such as arugula, which is a great source of folic acid and Vitamins A, C and K, this smoothie is a unique, yet divine way to get some wonderful nutrients into your diet.

INGREDIENTS

- 1 1/2 cups pomegranate juice

- 1 cup frozen strawberries

- 1 whole orange, peeled

- 1 small avocado

- 3 to 4 inch chunk of cucumber

- small handful of arugula

- small handful of spinach

- small handful of ice cubes

 - optional: 2 tablespoons chia-seed gel

- optional: dash of cayenne pepper

DIRECTIONS

1.  Place all ingredients in a high-speed blender, and blend until smooth.

2.  Serve (with optional sprinkling of cayenne pepper on top; unusual, but highly recommended), and enjoy!

Approximately 2 servings

Little man sure liked it too! ;)

(Adapted recipe from here)

Tangy Red Cabbage Salad

Red cabbage is one of the most nutritious vegetables around, aiding in a number of human diseases, including cancer!  Consuming red cabbage can not only prevent some types of cancer by stopping the growth of cancer cells, but it can also inhibit enzymes that activate carcinogens and help cell repair damages that are cause by carcinogens.  Pretty awesome!

I've been making this zesty, crunchy and nutritious cabbage salad all summer long, and even the kids gobble it up!

INGREDIENTS:

- Half a medium head red cabbage, finely chopped

- 2 tablespoons fresh parsley, minced

- 2 to 3 tablespoons fresh lemon juice, or to taste (about 1 medium lemon)

- 1/4 teaspoon garlic powder, or to taste

- 1/2 teaspoon unrefined sea salt, or to taste

- 1/8 teaspoon fresh ground black pepper, or to taste

- 2 to 3 tablespoons extra-virgin olive oil

DIRECTIONS:

1. finely chop up your washed and dried cabbage, using a large knife, food processor or mandolin slicer, and place in a medium-sized bowl.

2.  Add the rest of ingredients, and toss to combine.  Taste test, and adjust flavors accordingly.

3.  Serve and enjoy!

Approximately 4-6 side-dish servings (although I can eat half of this batch as a main course too)

(Adapted recipe from here)

Strawberry Coconut Gummies

Here's a fun and tasty treat that provides bone building fuel for growing kids, and 'botox' for mom!

The key ingredient, grass-fed gelatin, is ridiculously good for you, and if you haven't tried it yet, now's the day!  Consuming grass-fed gelatin regularly can improve wrinkles & stretch marks, hair & nail quality, anxiety & fatigue, joint & mobility pain, acne & blemishes, tooth decay & sensitivity, hormone imbalances and more!

I've tried a variety of recipes and methods to get this beneficial gelatin into my diet, but these creamy-strawberry gummies seem to be the favorite!

INGREDIENTS:

- 1/2 cup pureed strawberries (nearly 1/2 pound of fresh strawberries)

- 1/8 cup fresh squeezed lemon juice

- 2 tablespoons raw honey

- 6 1/2 tablespoons grass-fed gelatin (divided) (I use this kind)

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

- 1/8 cup Grade-B maple syrup

- 1 tablespoon pure vanilla extract 

DIRECTIONS:

1.  Using a small food processor, add fresh strawberries (stems removed) and pulse until very smooth.  Once you have 1/2 cup, pour into a small saucepan.  Add lemon juice and honey to the saucepan, and turn on low heat.  Stir until warm, (don't get hot though, because that will kill the probiotic quality of the honey).  Very very slowly add 3 1/2 tablespoons of gelatin to saucepan while whisking vigorously, to prevent clumps.  Remove from heat and pour mixture into molds (I use these), filling only half way.  Transfer to freezer.  (Alternatively you can pour into a medium-sized glass pan, and cut into cubes once completed).

3.  In a clean saucepan, add the coconut milk, maple syrup and vanilla and turn heat to low.  Once warm, very very slowly add the remaining 3 tablespoons of gelatin while whisking vigorously.  Remove trays from freezer, and top molds (or dish) with coconut cream mixture, then return to the freezer for 30 minutes.

4.  Remove from freezer, allow to soften for 10 minutes, then pop out of molds, and enjoy!

*These can be stored at room temperature in a sealed container for 1 week, or in the fridge for extended shelf life. 

Makes approximately 50 gummies (this number varies depending on your size of molds)

(Adapted recipe from here)

No Bake Almond-Peanut Butter Cookies

After making up a batch of delicious homemade almond milk, you're left with a big pile of almond pulp.  I don't have the heart to discard it, and so why not turn it into divine no-bake cookies?!  Almond pulp however is rather bland, and lacks the texture of almond flour, but combined with coconut oil, peanut butter and pure maple syrup it turns into a mouthful of heaven.

This naturally sweetened cookie, is actually something you can feel good about eating!

INGREDIENTS:

- 1 cup almond pulp (leftover from making homemade almond milk; and make sure it's completely dry before using)

- 1/4 cup extra virgin coconut oil, melted

- 1/4 cup Grade-B maple syrup

- 6 tablespoons organic, unsweetened peanut butter (or other nut butter) 

- 2 teaspoons pure vanilla extract

- 1/4 teaspoon unrefined sea salt

- 1/3 cup good quality chocolate chips (more or less) (I use Enjoy Life mini chocolate chips)

DIRECTIONS:

1. Line a cookie sheet or large plate with parchment paper and set aside.

2. Combine all ingredients except for the chocolate chips in a medium-sized bowl, and mix well.

3.  Gently stir in chocolate chips.

4.  Using a cookie scoop, scoop out dough, and place on prepared cookie sheet or plate, then place in freezer.  They should be ready to devour in 10 minutes!  (Once frozen, place them in a sealed container and store in freezer.  When ready to eat, let soften for a few minutes.)

5.  Enjoy!

(Adapted recipe from here)

Wholesome Cottage Pie

A Cottage Pie is what I consider comfort food.  It's just a simple mixture of ground beef and vegetables, topped with scrumptious potato slices, that is so satisfying.

It's a classic and comforting one-dish meal, that's so easy to make.  Plus, my kiddos gobble this one up every time!

And did you know that grass-fed beef is lower in calories, contains more healthy omega-3 fats, more vitamins A and E, higher levels of antioxidants, and up to seven times the beta-carotene than grain-fed beef?  

It's not only important what we eat.  It also matters what the foods that we eat, ate. ~ Kris Gunnars

INGREDIENTS

- 2 tablespoons butter, divided (I use Kerrygold)

- 1 medium onion, finely chopped

- 2 large carrots, cut into small chunks

- 2 teaspoons unrefined sea salt

- 1/2 teaspoon black pepper

- 2 tablespoons tomato paste

- 1 lb organic grass-fed ground beef

- 2 teaspoons thyme

- 1 cup beef or bone broth (organic and gluten-free, homemade is best)

- 1 tablespoon arrowroot starch

- 1/2 cup cold water

- 3/4 cup frozen peas

- 2 to 3 organic potatoes, thinly sliced (I use Yukon Gold or Red Potatoes)

DIRECTIONS:

1. Preheat oven to 400 degrees.

2.  Melt one tablespoon of butter in a large skillet over medium heat.  Add onions and carrots, and sauté, stirring every so often, until onion is soft, about 5 to 6 minutes.

3.  Season with salt and pepper and stir in tomato paste.

4.  Add the ground beef and cook, breaking up with a wooden spoon, until browned, about 4 minutes.

5.  Add the thyme and beef stock and bring to boil.  Cook, stirring constantly, until it starts to reduce, about 3 minutes.

6.  In a small bowl, mix arrowroot powder with 1/2 cup of cold water.  Add to beef mixture and continue to cook until it thickens, about 2 minutes.

7.  Stir in peas, then transfer mixture to an 8x8 dish.  Top with potato slices, slightly overlapping each slice.

8.  Melt the remaining tablespoon of butter, and drizzle over the potatoes.

9.  Bake for 35-45 minutes, or until potatoes are browned around the edges.

10.  Let cool 10 minutes before servings, and enjoy!

Approximately 5-6 servings

(Adapted recipe from here)

Antioxidant Turmeric Smoothie

Powdered turmeric has been used for centuries to treat a host of illnesses.  It is anti-viral, anti-bacterial, anti-fungal, a digestive aid, a blood purifier, a wound healer, a skin tonic and much more!

Turmeric however has a slightly bitter taste on it's own, but by blending it with some fruit and healthy fats, you won't even notice it's in there.

So here's a delicious smoothie that has lots of anti-cancerous and anti-infammatory properties.  It's a great way to start your day, and pack your body full of antioxidants!

INGREDIENTS:

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

- 1 cup frozen organic mango (frozen pineapple should work too)

- 2 small frozen bananas

- 2 tablespoons extra virgin coconut oil

- 1 1/2 teaspoons turmeric (careful, it stains)

- 1 teaspoon cinnamon

- 1/2 teaspoon ginger

- 1 tablespoon chia-seed gel

- optional: 1 avocado

DIRECTIONS:

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

2.  Serve immediately and enjoy!

Approximately 2 servings

(Adapted recipe from here)

Grain-free 'Cornbread'

I absolutely love cornbread, but since it most always contains gluten, it's hard to find a good and healthy replacement.

Although this is not quite the same (no corn even present), the texture and flavor is just as great!  Made with just a few of the finest ingredients, this 'cornbread' will definitely be a hit with your family!

INGREDIENTS:

- 2 cups blanched almond flour

- 1 cup coconut flour

- 1 teaspoon aluminum-free baking soda

- 1 teaspoon unrefined sea salt

- 5 eggs (preferably from pastured hens)

- 1 cup BPA-free canned coconut milk

- 1/2 cup Grade-B maple syrup

- 8 tablespoons grass-fed butter, melted (or try using ghee if on a strict Paleo diet)

DIRECTIONS:

1.  Preheat oven to 350 degrees, and lightly grease an 8x8 dish with butter or coconut oil.

2. Combine almond flour, coconut flour, baking soda and sea salt in a large mixing bowl.

3. In a separate small bowl, combine eggs, coconut milk and maple syrup, and stir well.

4.  Add the wet ingredients to the dry, and mix well until fully combined.

5. Slowly drizzle the melted butter into the bowl, and stir until the mixture becomes nice and smooth.

6.  Pour mixture to prepared pan, and smooth over the top with the back of a spoon.  Place pan in oven, and bake for 25 minutes.

7.  Turn the oven temperature to 450 degrees, and bake for an additional 15 minutes, or until toothpick inserted comes out clean.

8.  Serve warm squares, with a slather of butter and drizzle of raw honey on top.  Mmmm.

Makes approximately 9-12 squares

(Adapted recipe from here)