Category Archives: recipe

HEALTHY PUMPKIN PIE SHAKE

  • 1-2 scoops vanilla protein powder
  • ¼ cup organic pumpkin puree (for a thicker shake, freeze in ice cube tray)
  • 10 ounces water or non-dairy milk (almond, coconut, rice, etc)
  • ½ tsp vanilla extract
  • 1 tsp pumpkin pie spice or ½ tsp plus ½ tsp cinnamon
  • ice (to desiered thickness)
  • ½ frozen banana (optional for added sweetness)
  • Top with tsp of chopped pecans or walnuts (optional)
  • For frappuccino add ½ cup cold brew coffee

BLEND AND ENJOY!

 

PUMPKIN PROTEIN PANCAKES

Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

HOME MADE ALMOND MILK (so easy!)

Ingredients

  • 1 cup raw almonds
  • Water
  • Pure vanilla extract
  • Pinch of salt (optional)
  • Cinnamon (optional)
  • Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

  • Soak 1 cup raw almonds overnight. Throw out the water the next day.
  • Blend almonds with 4 cups of fresh water.
  • Strain mixture through nut milk bag or very fine strainer.
  • If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

  • Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
  • Your almond milk will last about 5-7 days in the fridge.
  • You can freeze your almond milk.
  • To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

  • Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
  • Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

LOW FAT GUACAMOLE

INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

CHIA SEED PUDDING RECIPES

Vanilla Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 1 tablespoon vanilla extract
• 1/2 teaspoon almond extract (optional)
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, and extracts until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chocolate Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 2 tablespoons cocoa powder
• 1 tablespoon vanilla extract
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, cocoa powder and extract until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chia Seed Pudding For One
Serving Size: Serves 1

Ingredients:
• 2 tablespoons chia seeds
• 1/2 cup almond milk
• 1 teaspoon honey or maple syrup
• 1/8 teaspoon vanilla extract
• Pinch kosher salt
• Berries, mango, etc

Instructions:
In a small mason jar combine the ingredients, stir and refrigerate overnight. Top with fruit and serve.

“GOLDEN MILK” Turmeric Tea

Golden Milk tea is a great way to get the benefits of turmeric daily and its delicious!

Ingredients

  • 2 cups of milk of choice (almond, coconut, etc)
  • 1 tsp turmeric powder
  • 1/2 tsp cinnamon
  • Pinch of black pepper (increases absorption)
  • Pinch of fresh ginger root or 1/4 tsp ginger powder
  • 1 tsp raw honey or maple syrup (add more if desired)

Instructions

  • Add the milk to a small pot on the stove and heat on low.
  • Add the rest of the ingredients, stirring frequently for a few minutes. Heat mixture but do not bring to a boil.
  • Remove from heat and strain the mixture through a strainer.
  • Froth the top of the milk if desired.

 Notes

If spilled this mixture may stain countertops. Should this happen, try making a thick paste of baking soda and water and scrub the stain.

 

 

BANANA BREAD CHOCOLATE CHIP OAT BARS

BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

CHOCOLATE CINNAMON BREAD PUDDING

Minutes to Prepare: 10

Minutes to Cook: 35

Number of Servings: 6

Ingredients

  • 5 slices whole-wheat or white bread, torn into small pieces
  • 2 large eggs
  • 12 ounces evaporated skim milk
  • 3/4 cup packed light brown sugar
  • 1/4 cup cocoa powder
  • 2 teaspoons vanilla
  • 1/2 teaspoons ground cinnamon
  • 2 tablespoons semi-sweet chocolate chips
  • 3 cups nonfat vanilla frozen yogurt

Directions

Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.

Nutrition Info (per serving)

  • Calories: 426
  • Fat: 5.3 g
  • Carbs: 92.7 g
  • Fiber: 3.8 g
  • Protein: 15.0 g

Recipe from sparkpeople.com

 

NON-DAIRY STRAWBERRY/ BANANA ICE CREAM

Ingredients (makes about 4 cups)

  • ½ cup (or less) non-dairy milk alternative (coconut, soy, rice, almond, etc)
  • 1 tsp vanilla extract
  • 1 or 2 frozen bananas
  • 12 ounces frozen strawberries

 

Directions (these are for a Vitamix, modify for a regular blender…you will need a strong blender!)

Add ingredients to blender in the order listed, keeping the cap of the lid off. Set to frozen dessert setting, turn on, and use the tamper to push the frozen fruit down towards the blades.

If you don’t have a frozen dessert setting, pulse several times to break up the bananas and strawberries, then turn on and run for a few minutes, stopping occasionally to scrape down the sides of the blender.

 

PB&J WARM QUINOA BOWL

INGREDIENTS

  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com

 

Quinoa and Pomegranate Salad

INGREDIENTS

  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)
  • INSTRUCTIONS

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com

GOLDEN MILK OVERNIGHT OATS

Yields: 2 servings (may be prepared vegan and gluten-free)

Ingredients:

Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)

  • 1 tablespoon honey, more to taste
  • 1 teaspoon ground turmeric
  • 1⁄4 teaspoon ground ginger
  • 1⁄4 teaspoon ground cardamom
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoons boiling water
  • 2 cups plant based milk
  • pinch of black pepper

Oats

  • 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 1 & 1⁄2 cups golden milk (above)
  • Fresh fruit and honey, for serving

Instructions:

Golden Milk

In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.

Oats

Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.

 

TURMERIC HUMMUS

Ingredients

  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)

Instructions

  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.

Notes

  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.

MORNING DETOX DRINK

WHAT HAPPENS WHEN YOU DRINK APPLE CIDER VINEGAR AND HONEY ON AN EMPTY STOMACH IN THE MORNING?

This drink is strongly recommended for people who experience various kinds of inflammation, problems with digestion, and pain in the muscles, joints or throat.

 Here is a list of several benefits you will gain from this mixture:

  • Eliminates pain in the joints
  • Eliminates acid and heartburn
  • Helps with digestion and constipation
  • Reduces cholesterol in the blood thus decreases blood pressure
  • Helps with weight loss
  • Great for a sore throat
  • Energy booster
  • Gives a healthy glow to the skin
  • Eliminates bad breath
  • Helps with inflammation

Why should I use exactly this combination?

We lead stressful and fast-paced lifestyles consuming large amounts of unhealthy food and drinks. This leads to changes of the pH value in our body. A low pH makes the body acidic which leads to many diseases, infections, inflammation and lack of energy. Consuming this drink in the morning, before any of your daily activities, will give you an excellent energy boost and later, when the apple cider vinegar becomes digested, it will make your body more alkaline.

The quality of ingredients for this drink:

Before anything else you must make sure that the products you use are 100% natural i.e. organic and unprocessed. If you use ordinary vinegar and honey, which is processed and sold in any supermarket, you won’t get the desired results.

Ingredients:

  • 1 teaspoon of raw honey
  • 1 teaspoon of organic, unfiltered apple cider vinegar (you can use 1 tablespoon if the taste doesn’t bother you)
  • 1 cup of hot water

When you should drink it?

Ideally you should drink it daily, in the morning, 20 minutes before breakfast so it has time to be digested. You may also consume it during the day depending on your needs and preferences.

 

STUFFED VEGGIE AND CHEESE EGGPLANT

Ingredients

  • 2 small eggplants**
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, peeled and minced
  • 1 small zucchini, chopped
  • Pinch of black pepper
  • ½ cup tomato sauce
  • ½ tsp dried thyme
  • 1 tsp dried basil
  • ½ cup shredded low-skim mozzarella cheese
  • 4 tbsp grated Parmesan cheese

**Use small eggplants about ½ pound each. Larger eggplants will be more bitter.

Directions

  • Preheat oven to 375° F. Prepare a baking pan with nonstick cooking spray.
  • Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about ½ inch of flesh. Cube the eggplant pulp into ½ inch pieces.
  • Place a large sauté pan over moderate heat and add the oil. Once the oil is hot, add the onion, garlic, zucchini, black pepper, and the cubed eggplant. Cook, stirring until very tender, about 5 to 7 minutes. Add the tomato sauce, thyme and basil.
  • Lightly spray the cut edges of the eggplant halves with nonstick cooking spray. Spoon one quarter of the vegetable mixture into each shell. Top each eggplant with ¼ of the mozzarella and Parmesan.
  • Place the stuffed eggplants in the prepared baking pan and bake until the eggplant is hot and the cheese is bubbly, 20 to 25 minutes.

*adapted from SparkPeople.com

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