Quick and Easy Tomato Soup

I love eating soups year round, because it's a great way to consume lots of vegetables and reheat quick leftovers.  What I don't like, is standing over a hot stove for long periods of time in the hot summer months, which is why this quick and easy tomato soup is the perfect year-round soup to make.

Tomatos are full of endless vitamins, such as vitamins A, C, E, K, and B6, as well as magnesium, fiber, folate and more.

It is, however, very important to avoid canned tomatoes as much as possible, because impurities and poisons, including aluminum, can be absorbed easily into the body.  If you must buy canned tomatoes, you'll at least want your cans labelled as BPA-free.  (Bisphenol A, (BPA), is an ingredient in the vinyl lining that can leach into the body and can adversely affect the brain, behavior, and the way estrogen is metabolized.  It's especially something women and children should avoid!)

This recipe uses boxed tomatoes, making it a simple and delicious way to enjoy this classic soup.

INGREDIENTS:

- 2 tablespoons extra virgin coconut or olive oil

- 1 medium onion, finely chopped

- 3 large cloves garlic, minced

- 1 26 oz. box strained or finely chopped tomatoes (I use this kind)

- 1 1/2 cups vegetable or chicken broth (no sugar or gluten added)

- 1 cup coconut milk (I use this kind)

- 2 teaspoons dried basil

- 1 1/2 teaspoons unrefined sea salt

- 1/4 teaspoon black pepper

- 1 tablespoon tomato paste

- 1 tablespoon balsamic vinegar

- optional: 1 teaspoon coconut sugar

DIRECTIONS:

1.  In a large saucepan, add oil and turn to medium heat.

2.  Add onions, and sauté until translucent; about 4 minutes.  Stir in garlic and sauté for 1 minute more.

3.  Add remaining ingredients, and simmer for 5 to 10 minutes.

4.  Serve as is, or carefully pour into a blender, and blend until very smooth and creamy.

5.  Ladle into bowls and enjoy as is, or paired with some gluten free crackers or grilled-cheese.  

Approximately 3-4 servings

(Note:  This soup tastes even better the next day)

(Adapted recipe from here)

Peanut Butter Chocolate Chip Nice Cream

Nice Cream is simply just ice cream that's very kind to your body.  :)  This decadent treat begins by blending frozen bananas in almond milk, (at which point you could already stop and enjoy this treat), BUT we're going to take it to the next level by adding sinfully delicious natural peanut butter and dairy-free mini chocolate chips.

It's a healthy, 4-ingredient dessert, that'll make your summer that much better!

INGREDIENTS:

- 6 frozen bananas (I peel, half, then place in ziplock bag to freeze)

- 1 1/4 cups unsweetened almond milk

- 1/2 cup organic, unsweetened peanut butter (any nut or seed butter would work fine too)

- 1/4 cup Enjoy-life chocolate chips

DIRECTIONS:

1.  Place the bananas and almond milk in a high-speed blender and blend until texture is like soft-serve ice cream. (This might take a bit of scraping down sides, and some stop & go with the blending).

2.  Pour mixture into an 8x8 glass dish.

3.  Place teaspoon sized drops of peanut butter all over the top, then smash and stir a little to incorporate.

4.  Sprinkle top with chocolate chips, and treat yourself now, BUT for best results, cover dish with plastic wrap, and place in the freezer for 3 hours.

5.  When ready to serve, set on counter for 10 minutes, then scoop out desired amount, and enjoy!

Approximately 6 servings

(Adapted recipe from here)

Watermelon Coconut Sorbet

Here are a few fun facts about watermelons!

1. Watermelons are actually a fruit AND a vegetable.

2. You can eat the rind and seeds, both of which are very nutritious.

3. It's best to eat watermelon (or any melon) 30 minutes before or after any other food, or else you might get a rumbly tummy.

4. It's rich in anti-inflammatory substances.

5.  It's very hydrating, as well as being full of many vitamins such as Vitamins C, B6, A, potassium, magnesium and lycopene.

So here's a fun and refreshing way to use summer's favorite fruit!

INGREDIENTS:

- 4 cups cubed watermelon

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

- 1 small lemon, juiced

- 1/4 cup organic, pure maple syrup

- 1/8 teaspoon unrefined sea salt

- optional: unsweetened coconut for garnish

DIRECTIONS:

1.  Place all ingredients in a blender, and pulse until smooth and creamy.  (This can take a bit of patience; stop blender and scrape down sides, blend and repeat, until everything is incorporated).

2.  Serve now like soft-serve ice cream, or store in a sealed container, to scoop out later.

3.  Top portions with shredded coconut, and serve!

4. Enjoy!

(Optional directions:  After it's blended, pour into popsicle molds, and freeze for at least 4 hours)

(Adapted recipe from here)

Chocolate Protein Smoothie

I don't typically enjoy smoothies unless they're full of stabilizing proteins, healthy fats, omega 3's and more!  This balanced Chocolate Protein Smoothie is just that, and then some!

Sunwarrior Protein powder is one of my favorite protein powders.  It's a plant-based protein powder that has a compete amino acid profile, as well as being raw, soy-free, gluten-free, non GMO, dairy-free and vegan.  There are no chemicals, fillers or artificial ingredients in this one!

This smoothie is a perfect way to start your day, or to refuel after a good work out.

INGREDIENTS:

- 3 perfectly ripe bananas

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

- 1 avocado

- 2 tablespoons almond butter

- 1 tablespoons hemp seeds

- 1/4 cup chia-seed gel

- 1 scoop chocolate protein powder

- large handful of spinach

- handful of icecubes

DIRECTIONS:

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

2.  Serve immediately and enjoy!

Approximately 2 servings

Mini Donut Muffins

These delicious little muffins are gluten-free, nut-free and refined-sugar free, yet still have a wonderful texture and sweetness similar to a donut hole!

High in fiber, and low in carbs, these muffins are the perfect snack or treat for you or your little ones.

INGREDIENTS:

- 2/3 cup coconut flour

- 2 teaspoons cinnamon

- 1/2 teaspoon baking soda

- 1/2 teaspoon unrefined sea salt

- 1/2 cup coconut sugar

- 4 eggs, preferably from pastured hens

- 1/2 cup good quality butter, (I like this kind)

Topping:

- 1 1/2 tablespoons cinnamon

 - 1/3 cup coconut sugar

- 3 tablespoons extra virgin coconut oil, melted

DIRECTIONS:

1.  Preheat oven to 350 degrees, and lightly grease a mini muffin pan with coconut oil or butter.

2.  Combine all ingredients in a medium-sized mixing bowl.

3.  Use a cookie scoop, and scoop batter into prepared muffin pan.

4.  Place in oven, and bake for 10 minutes.  Remove from oven, and let cool for 10 minutes.

5.  Melt coconut oil, and place in shallow bowl.  Combine cinnamon and coconut sugar in another shallow bowl.

6.  Dip the very top of muffin gently in the coconut oil, then dip in cinnamon/sugar.  Repeat until all muffins are coated.

7.  Enjoy!

Makes approximately 18 muffins

(Adapted recipe from here)

Vegetable Korma

I'm obsessed with curries.  Love everything about them, especially when they're fully loaded with vegetables.  It makes me extra happy that my family is on board with curries too!

More good news, this curry is so-oo easy to make, and there's nothing exotic that you'll have to go buy from the grocery store.

Full of nutrients, healthy fats and more, I'm pretty positive you're going to like this one!

 

INGREDIENTS:

- 1 1/2 tablespoons extra virgin coconut oil

- 1 small onion, finely diced

- 1 tablespoon minced fresh ginger

- 4 cloves garlic, minced

- 2 potatoes, peeled and cubed (I like Yukon)

- 4 large carrots, peeled and sliced

- 1 jalapeno pepper, seeded and finely chopped (wear gloves when chopping)

- 1/3 cup raw cashews

- 1 3/4 cups tomato sauce, I like this kind, (or 1 15 oz. BPA-free can tomato sauce)

- 2 teaspoons unrefined sea salt

- 1/2 tablespoon curry powder (add an additional tablespoon if you want it spicy)

- 1 cup frozen peas

- 1 bell pepper, any color, chopped

- 1 1/2 cups coconut milk or heavy cream

- optional:  cilantro for garnish

DIRECTIONS:

1.  Prepare all vegetables and set aside.

2.  Heat the coconut oil in a large skillet over medium heat.  Stir in the onion, and cook until tender.

3.  Mix in the ginger and garlic, and continue cooking for 1 minute.  

4.  Add the potatoes, carrots, jalapeno, cashews and tomato sauce, and stir.  Season with salt and curry powder, mix and allow to cook for 10 minutes, stirring occasionally.

5.  Add peas, bell pepper and coconut milk into the skillet, and stir.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until potatoes and carrots are fork tender.  

6.  Garnish with cilantro, and serve as is, or serve over sprouted rice or quinoa.

7.  Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Sausage, Cabbage and Sweet Potato Casserole

I have been LOVING casseroles lately.  No special steps, but just basically throwing all the ingredients together, and then having a delicious feast an hour later.

This dish features two of my favorites: sweet potatoes and cabbage, in addition to my husband and kids' favorite: sausages..

Now, it's best to purchase nitrate and gluten-free sausages with the fewest ingredients possible.  Luckily they're becoming easier to find these days in a variety of stores.

Pictured below I used Aidell's Chicken and Apple Sausages.  It was delish!

(I also think this would make for a great Hobo Dinner for any up and coming camping trips!)

INGREDIENTS:

- 2 medium sweet potatoes, peeled and cubed

- 5 carrots, peeled and sliced

- 1 small onion, roughly chopped

- 2 cloves garlic, roughly chopped

- half head of cabbage, roughly chopped

- 1/2 cup vegetable or chicken broth, (I like this kind)

- 2 tablespoons extra virgin coconut or avocado oil

- 1 1/2 teaspoons Italian Herbs

- 1 teaspoon unrefined sea salt

- 1/2 teaspoon black pepper

- 4 or 5 gluten-free sausages, sliced

- optional:  good quality ketchup to serve with

DIRECTIONS:

1.  Preheat oven to 450 degrees.

2.  Place chopped sweet potatoes, carrots, garlic and cabbage in a 9x13 casserole dish.

3.  In a small bowl, combine the broth, olive oil, Italian Herbs, salt and pepper, and stir.

4.  Pour over vegetable mixture, and toss to coat.

5.  Place in oven and bake for 40 minutes, stirring gently, half-way through.

5.  Carefully remove from oven, and add sliced sausages on top.  Place back in oven, and bake for additional 10 minutes.

6.  Remove from oven and gently stir, then serve as is or with a bit of ketchup.

7.  Enjoy!

(Adapted recipe from here)

Cashew Chicken

This is such a great way to enjoy this classic dish, but without any gluten or soy involved.  It's a simple, delicious and nutritious meal that also features my favorite nut; the cashew!

Did you know that cashews help provide bone strength and joint flexibility, discourage migraines, improve memory, lower blood pressure, and protect against UV damage, heart disease and cancer?  Pretty amazing, right?!

Hope you enjoy this one as much as my family does. 

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil

- 1 1/2 pounds organic boneless chicken thighs, chopped into bite-size pieces

- 3 large carrots, peeled and sliced on the bias

- 2 large cloves garlic, minced

- 2 small heads broccoli

- 1/4 cup water

- 1/2 teaspoon unrefined sea salt, plus more for sprinkling

- 1/2 cup raw cashews, or desired amount

- optional: sprinkling of chili flakes, if you want some heat

- optional:  black sesame seeds to garnish with

- quinoa or rice to serve over

Teriyaki Sauce

- 1/3 cup Coconut Aminos

- 1/3 cup water

- 1 1/2 tablespoons fresh ginger, minced

- 1/4 cup raw honey

- 2 tablespoons arrowroot starch

DIRECTIONS:

1.  Cook your quinoa or rice according to package instructions.

2.  In a small saucepan over medium-low heat, combine all of the teriyaki sauce ingredients.  Stir occasionally, for 5 minutes, or until the sauce has thickened, (it'll be gooey at this point).  Set aside.

3.  Heat a large skillet over medium-high heat, and add the coconut oil.  Add the chicken in a single layer, and let cook, undisturbed, for 3 minutes.  Flip, and repeat until all sides are lightly browned.  Sprinkle a bit of salt over top.

4.  Add the carrots, garlic and teriyaki sauce, and let simmer for 5 minutes, stirring occasionally.

5.  Turn heat to medium-low, and add the broccoli, cashews, 1/4 cup water and 1/2 teaspoon salt, and cover and cook, stirring occasionally for about 10 minutes, or until broccoli and carrots are fork tender.  Stir in the optional chili flakes.

6.  Serve over prepared quinoa or rice, sprinkle tops with black sesame seeds, and enjoy!

(Add more salt or coconut aminos to individual portions if desired).

Approximately 4 servings

(Adapted recipe from here)

Coconut Almond Waffles

If you can't eat gluten or dairy, but want to enjoy a traditional breakfast food, I've got your covered with these low carb, fiber and protein-rich waffles.  These babies are filling!

I love making a double batch, and storing the leftovers in the fridge or freezer for a quick breakfast or snack later.

(Also, if you plan on eating these plain, I recommend adding a bit more sweetener to the batter.  I love these waffles topped with a good quality peanut butter, grass-fed butter and/or Grade-b maple syrup.  MmMmm).

INGREDIENTS

- 6 eggs, preferably from pastured hens

- 1/2 cup coconut milk (I use this kind)

- 2 teaspoons pure vanilla extract

- 1 teaspoon raw honey

- 4 teaspoons extra virgin coconut oil, melted

- 1/2 teaspoon cinnamon

- 1/8 teaspoon unrefined sea salt

- 1 cup almond flour (I use this kind)

- 1/4 cup coconut flour

DIRECTIONS:

1.  Plug in waffle iron.

2.  Crack the eggs in a medium-sized mixing bowl, and beat until smooth.  

3.  Add all other ingredients, in the order listed, and stir until well blended.

4.  Spread a layer of butter, ghee or coconut oil to your waffle iron, and pour in about 1/3 cup batter (depending on size of waffle iron).

5.  Repeat step 4 until all batter is used up.

6.  Serve warm with desired healthy toppings, and enjoy!

Makes approximately 5 waffles

(Adapted recipe from here)

Simple Potato and Egg Bake

I consider this a lazy week-night dinner, although this would be delicious for any meal of the day.  

I highly recommend buying organic potatoes whenever possible, because they're very high on the pesticide list.  Also, buying organic free-range eggs are going to be much more nutritious and delicious for you.  The more orange and runny the yolks the better!.

So here's a simple and more nutritious take on some classic and crowd pleasing ingredients.

INGREDIENTS:

- extra virgin coconut oil, for greasing

- 4 cups potato chunks (I like Yukon or Red Potatoes)

- 1 small onion, roughly chopped into chunks

- 3 cloves garlic, minced

- 6 tablespoons cream (I like this, this or this kind)

- 3/4 teaspoons unrefined sea salt, plus more for sprinkling

- 1/4 teaspoon black pepper, plus more for sprinkling

- 1/4 to 1/2 teaspoon chili powder (or to taste)

- 6 to 8 eggs, preferably from pastured hens

- optional: 1 cup shredded raw cheese (I like this kind) 

- optional: 1 teaspoon fresh or dried parsley

- optional: good quality ketchup, salsa, and/or sour cream to top with

DIRECTIONS:

1.  Preheat oven to 400 degrees, and lightly grease 9x13 casserole dish with coconut oil.

2.  Place all ingredients (except for the eggs and cheese) in casserole dish, and toss.

3.  Place dish in oven and bake for 10 minutes, toss with a spatula, then cook for another 20 minutes.

4.  Remove from oven, and carefully crack eggs on top, followed by a sprinkling of cheese.  Place back in the oven, and cook for another 10-15 minutes, or until eggs are done to your liking.

5.  Remove from oven, and sprinkle parsley on top, and another light sprinkling of salt and pepper, and serve as is, or with good quality ketchup, salsa and/or sour cream on top!

6.  Enjoy!

(Adapted recipe from here)

Green Pancakes

March has always been my favorite month of the year.  It's my birthday month for starters, and then I've always loved St. Patrick's Day.  I love the color green, my ancestors are from Ireland, and Ireland  is my favorite country that I've traveled to.  Oh, and spring is right around the corner!  So many reasons to love this time of year!

I also love making as many green foods as possible for St. Patrick's Day, and once you know how easy it is to naturally color your foods green, you'll never use those fake green-drops anymore (that can even cause allergic reactions, fatigue, asthma, skin rashes, hyperactivity, headaches or even cancer!)

Spinach: such a better alternative, don't ya think?  And your kids will never even know!

INGREDIENTS:

- 4 ripe bananas

- 6 eggs, preferably from pastured hens

- 1/4 cup coconut flour

- 1 large handful organic spinach

- 1/4 teaspoon aluminum-free baking soda

- 1/2 teaspoon pure vanilla extract

- dash of unrefined sea salt

DIRECTIONS:

1.  Heat a large skillet over medium-low heat.

2.  Place all ingredients in a high-speed blender, (or use a hand mixer), and blend until a smooth, green batter develops.

2.  Butter skillet, and drop 1/8 cup rounds on top.  Once slightly bubbly, flip, and cook for 1 minute more, or until lightly browned.

3.  Butter skillet, and repeat until all batter is used up.

4.  Eat plain, or serve with grass-fed butter, Grade-b maple syrup and or any other desired healthy pancake topping.

5.  Enjoy!

Approximately 3-4 servings

(Adapted recipe from here)

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