Celery, Date & Almond Watercress Salad

February 21st, 2019 | no comments

A good source of fiber, manganese, magnesium, potassium, calcium, B vitamins, and vitamins A, K and C, celery is oh so much more than “crunchy water”. Interestingly, the celery leaves contain the most vitamin C, calcium, and potassium, so please don’t discard them like I used to do! 

There are so many different ways you can incorporate celery into your meals. One of the easiest is to make a celery salad! It doesn’t sound that appetizing, I know…but wait till you try this simple recipe.

It uses whole celery (including the leaves) and is tossed with chopped watercress, toasted almonds, a bit of shaved Parmesan cheese, and chopped dates. A simple dressing of lemon juice and extra virgin olive oil is all it needs to bring out the delicious flavor and allow for maximum nutrient absorption. 

I served it for dinner alongside gluten free avocado toast topped with a sunny-side up egg and a dash of hot sauce. 

This recipe was inspired by bonappetit.com.

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Celery, Date & Almond Watercress Salad
This recipe uses whole celery (including the leaves) and is tossed with chopped watercress, toasted almonds, a bit of shaved Parmesan cheese, and chopped dates. A simple dressing of lemon juice and extra virgin olive oil is all it needs to bring out the delicious flavor and allow for maximum nutrient absorption. 2 Earthfoods per serving ♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup raw almonds
  • 8 large celery stalks, thinly sliced on a diagonal separate leaves and set aside
  • 4 cups watercress, chopped
  • 3 pitted dates, chopped
  • 3 tbsp. fresh lemon juice
  • Sea salt and pepper to taste
  • 1 ounce Parmesan cheese, shaved
  • 3 tbsp. extra virgin olive oil
Course Dinner, Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/4 cup raw almonds
  • 8 large celery stalks, thinly sliced on a diagonal separate leaves and set aside
  • 4 cups watercress, chopped
  • 3 pitted dates, chopped
  • 3 tbsp. fresh lemon juice
  • Sea salt and pepper to taste
  • 1 ounce Parmesan cheese, shaved
  • 3 tbsp. extra virgin olive oil
Instructions
  1. To toast almonds, you can use your toaster oven or toast in a 350° preheated oven. This will take a few minutes in the toaster oven or about 8–10 minutes in the oven. Stir occasionally, until golden brown. Watch carefully because they can burn in an instant! 🙂
  2. Toss almonds, celery, celery leaves, watercress, dates, and lemon juice in a medium bowl; season with salt and pepper. Add Parmesan and oil and toss gently.
Recipe Notes

Nutrition Facts per servingCalories: 395Total Fat: 32 g; Saturated Fat: 6 g; Sodium: 475 mg; Potassium: 1030 mg; Total Carbohydrate: 18 g; Dietary fiber: 7 g; Net Carbohydrates: 11 grams; Sugar: 11 g (0 grams added sugar); Protein: 12 g

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Chocolate Chip “Surprise” Muffins

February 12th, 2019 | no comments

I’m a cake and muffin girl. Cookies, I can take or leave them.

I chuckle when I think about my idea of a healthy breakfast in the late nineties: a fat-free raisin bran muffin from the local coffee shop, eaten proudly while sipping a sickeningly sweet, fat-free vanilla cappuccino. Oy vey!

I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you’ve got yourself a quick breakfast!

Check out these ingredients:

  • Avocado
  • Raw cacao powder
  • Pure maple syrup as a sweetener
  • Almond flour
  • Unrefined coconut oil

Next time I’m adding chopped walnuts to the batter. Yum!

This recipe was inspired by: paleoglutenfree.com

Print Recipe
Chocolate Chip "Surprise" Muffins
I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you've got yourself a quick breakfast (plus an extra serving of Earthfood)! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350F. Grease a muffin pan with coconut oil or line with parchment cups. In a food processor blend all ingredients until smooth (except chocolate chips).
  2. Fill the muffin pan with batter, then sprinkle with chocolate chips and bake 25-30 minutes until a toothpick inserted in the middle of muffin comes out clean.
Recipe Notes

Nutrition Facts per muffinCalories: 285Total Fat: 21 g; Saturated Fat: 8 g; Sodium: 120 mg; Potassium: 135 mg; Total Carbohydrate: 22 g; Dietary fiber: 5 g; Net Carbohydrates: 17 grams; Sugar: 13 g ; Protein: 6 g

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Spicy Avocado “Fries”

January 30th, 2019 | no comments

If you’ve been following my blog these past couple of weeks, you know all about my dinner of Grown-Up Chicken Nuggets dipped in Homemade Ketchup. To round out the meal, I served it with roasted Brussels sprouts and Spicy Avocado “Fries” (dipped in “Special Sauce”). 

Why avocado fries? Well, if you’re like me and are trying to follow a more heart-healthy diet—which means you are aiming for lower glycemic recipes free of inflammatory fats—you probably aren’t loading up on traditional French fries are you?

Avocados are one of the healthiest foods out there—full of mostly monounsaturated fat, a type of fat that protects your heart and brain! A member of the fruit family, avocados contain nearly 20 vitamins and minerals and 7 grams of fiber per half. This is exactly why you will always find at least three in my refrigerator at all times.

(NOTE: Once avocados yield to gentle pressure, go ahead and store them in the fridge to halt the ripening process)

To seed an avocado, simply cut it lengthwise around the entire seed, making sure the blade hits the pit. Rotate both halves to separate. To remove the seed, carefully whack the seed with the blade and twist and lift out (like THIS). Scoop the avocado out of its shell using a spoon.

The original recipe for Spicy Avocado Fries comes from the talented Amanda at www.mindfulavocado.com (love that name!).  

Print Recipe
Spicy Avocado "Fries"
Avocados are one of the healthiest foods out there—full of mostly monounsaturated fat, a type of fat that protects your heart and brain! So why not make them into fries? This recipe uses only four ingredients and is served with "Special Sauce" for dipping! 1 Earthfood per serving: ♥
Course Side Dish
Keyword avocado fries
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Avocado Fries
  • 1 large avocado ripe but not too ripe!
  • 1/2 cup Bob's Red Mill Almond Flour
  • 1 tsp. Cajun seasoning
  • 1/4 cup unsweetened cashew, coconut or almond milk
"Special Sauce"
  • 1/4 cup Chosen Foods Avocado Mayo
  • 2 tbsp. plain full-fat Greek or Icelandic yogurt
  • 1 tbsp. hot sauce
Course Side Dish
Keyword avocado fries
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Avocado Fries
  • 1 large avocado ripe but not too ripe!
  • 1/2 cup Bob's Red Mill Almond Flour
  • 1 tsp. Cajun seasoning
  • 1/4 cup unsweetened cashew, coconut or almond milk
"Special Sauce"
  • 1/4 cup Chosen Foods Avocado Mayo
  • 2 tbsp. plain full-fat Greek or Icelandic yogurt
  • 1 tbsp. hot sauce
Instructions
Avocado Fries
  1. Preheat oven to 450 degrees. Cut avocado lengthwise around the entire seed, making sure the blade hits the pit. Rotate both halves to separate. To remove the seed, carefully whack the seed with the blade and twist and lift out. Scoop the avocado out of its shell using a spoon and cut into wedges.
  2. Mix almond flour and Cajun seasoning in a bowl. Pour milk in a separate shallow bowl. Dip avocado slices first in the milk and then press in almond flour to coat slice on all sides. You could also use a spoon to pour the almond flour mixture on the avocado.
  3. Place avocado fries on nonstick baking sheet and bake for 15-18 minutes until golden. Remove from oven and let cool for a few minutes. Enjoy immediately with "Special Sauce"!
"Special Sauce"
  1. Mix all ingredients in a small bowl until combined.
Recipe Notes

Nutrition Facts per serving (not including sauce)Calories: 210Total Fat: 19 g; Saturated Fat: 2 g; Sodium: 90 mg; Potassium: 300 mg; Total Carbohydrate: 9 g; Dietary fiber: 6 g; Net Carbohydrates: 3 grams; Sugar: 0 g; Protein: 5 g

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Grown-Up Chicken Nuggets

January 23rd, 2019 | no comments

Who says chicken nuggets are just for kids?

Confession: I used to eat the highly processed veggie “chicken” nuggets years ago, thinking I was doing a good thing. Then I realized just how processed they were. I would’ve seriously been better off eating traditional frozen chicken nuggets.

I love contributing to the recipe section of my weekly posts. It really helps me stretch and find upgraded ways to fulfill the desire for “comfort foods”. Thank goodness for brilliant minds skilled at crafting nutritious and delicious recipes. If it weren’t for them, I wouldn’t be able to share these ideas with you. The original recipe for Grown-Up Chicken Nuggets comes from www.wholesomeyum.com. 

For even more fun, dip your nuggets in Homemade Ketchup instead of the store-bought variety. It’s easy to make and so much better for you! 

Print Recipe
Grown-Up Chicken Nuggets
Thank goodness for brilliant minds skilled at crafting nutritious and delicious recipes. If it weren't for them, I wouldn't be able to share these ideas with you. The original recipe for Grown-Up Chicken Nuggets comes from www.wholesomeyum.com. This recipe uses only six ingredients, plus some spices! If you don't prefer heat, simply omit the cayenne. 0 Earthfoods per serving.
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings (4 nuggets)
Ingredients
  • 2 medium skinless chicken breasts
  • 2 tbsp. Sea salt
  • 1/4 cup Chosen Foods Avocado Mayo
  • 1 tsp. Bragg Apple Cider Vinegar
  • 1 cup blanched almond flour
  • 1/2 tsp. Sea salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 2-4 tbsp. avocado oil I like Chosen Foods
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings (4 nuggets)
Ingredients
  • 2 medium skinless chicken breasts
  • 2 tbsp. Sea salt
  • 1/4 cup Chosen Foods Avocado Mayo
  • 1 tsp. Bragg Apple Cider Vinegar
  • 1 cup blanched almond flour
  • 1/2 tsp. Sea salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 2-4 tbsp. avocado oil I like Chosen Foods
Instructions
  1. Fill a large bowl with water and two tablespoons of sea salt. Place chicken in the water and let it sit for at least 10 minutes. Drain and pat chicken dry. Cut the chicken into nugget-size pieces.
  2. In a small bowl, whisk together the mayonnaise and vinegar. In another bowl, mix the almond flour with 1/2 tsp. sea salt, black pepper, cayenne pepper and garlic powder. Using a basting brush, coat each piece of chicken in a thin layer of the mayonnaise mixture, then press into the flour mixture.
  3. Heat avocado oil in a skillet over medium-high heat (2 tbsp. per batch) and cook the nuggets in a single layer about 2-3 minutes per side until golden. You will have to cook about two batches or more depending on the size of your nuggets.
Recipe Notes

Nutrition Facts per serving (4 nuggets)Calories: 220Total Fat: 18 g; Saturated Fat: 2 g; Sodium: 345 mg; Potassium: 80 mg; Total Carbohydrate: 3 g; Dietary fiber: 2 g; Net Carbohydrates: 1 gram; Sugar: 0 g; Protein: 13 g

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Homemade Ketchup

January 16th, 2019 | no comments

I dare you to find a ketchup without added sugar. Most on the market are made with some form of refined sugar- the worst being high fructose corn syrup. And those labeled “sugar-free” or “no sugar added” are made with…yes, you guessed it- artificial sweeteners like sucralose.

This is why it’s so important to read the ingredient list!

This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 

Compared to other sweeteners, raw honey has a lower glycemic index, so it is gentler on your blood sugar. It also contains valuable vitamins, mineral, and enzymes. 

Print Recipe
Homemade Ketchup
This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 0 Earthfoods per serving
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Instructions
  1. Puree garlic and onion in food processor until smooth. You will have to stop and scrape the sides several times. Keep processing until completely pureed and no bits remain (l left mine with a tiny bit of texture and actually like it better!)
  2. In a medium saucepan over medium heat combine tomato paste, honey, water, apple cider vinegar, salt, and garlic and onion mixture. Whisk until smooth and bring to a boil. Reduce heat to low and let simmer for 20 minutes. Stir occasionally.
  3. Remove from heat, cover with a lid and let cool. Transfer to an airtight container and store in refrigerator.
Recipe Notes

Nutrition Facts per serving (1 tablespoon)Calories: 20Total Fat: 0 g; Saturated Fat: 0 g; Sodium: 120 mg; Potassium: 50 mg; Total Carbohydrate: 5 g; Dietary fiber: 0 g; Net Carbohydrates: 5 grams; Sugar: 4 g (all from added sugar); Protein: 0 g

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Whole Food Nutrition Bar

January 9th, 2019 | no comments

Nutrition bars can be expensive, the higher quality varieties cost upwards of $2.50 per bar…that’s $75 a month! 

Although I’m not willing to give up my favorite nutrition bars, I do like to supplement with a homemade bar to cut down on the cost. Plus, I control what goes in and can tweak accordingly to suit my tastes. 

This no-bake recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. Maca, also known as Peruvian ginseng, is the root of a vegetable native to Peru. It falls under the category of “adaptogens”, which means it has the power to fight daily stress, thereby helping your body achieve a state of balance and harmony.

These gluten, grain and dairy-free bars are naturally sweetened with dates, but I also added a tablespoon of raw honey. You can leave that out if you’d like. The healthy fat comes from raw almonds and unrefined organic coconut oil, and I also added some Bob’s Red Mill Pea Protein Powder for some extra protein.

Oh…and I used flaked quinoa instead of oats to keep it grain-free.

PS: You may also want to check out my post on the Top Six Dietitian-Approved Nutrition Bars, where I highlight my favorite bars out there!

Print Recipe
Whole Food Nutrition Bar
This gluten, grain and dairy-free, no-bake nutrition bar recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Instructions
  1. Add all ingredients to a food processor and gently pulse until the nuts are chopped and a cohesive mixture is formed. You may have to divide the mixture into two and process each batch separately, then stir to combine together in a large bowl.
  2. Line a 9 X 6 rimmed baking dish with parchment paper and press the mixture into dish until flat and smooth. Refrigerate for an hour then cut into 20 squares and top with additional coconut flakes. Bars will keep for one week in the refrigerator or two months in the freezer.
Recipe Notes

Nutrition Facts per barCalories: 150Total Fat: 10 g; Saturated Fat: 3 g; Sodium: 70 mg; Potassium: 140 mg; Total Carbohydrate: 12 g; Dietary fiber: 3 g; Net Carbohydrates: 9 grams; Sugar: 6 g (1 gram added sugar); Protein: 5 g

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Better-4-You Rice Crispy Treats

January 1st, 2019 | no comments

I’m a sucker for food photos- especially on Pinterest. The original photo for this recipe caught my eye (and tastebuds) because really…who doesn’t love Rice Crispy Treats?

Hailing directly from medicalmedium.com, the only thing I changed was making my own cashew butter (which is REALLY easy and cheaper than store-bought). 

No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute.

These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought crap…and yes, it IS crap. 

Make a batch and then transfer to a sealed container and refrigerate. When the mood strikes, pull one out and enjoy with a cup of coffee!

Print Recipe
Better-4-You Rice Crispy Treats
No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute. These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought junk! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Instructions
  1. Combine raw honey, prepared cashew butter, vanilla and salt in a large bowl. Stir well. Add the puffed rice and mix with a spatula until combined.
  2. Line a 9x9 baking dish with parchment paper and pour mixture into the dish. Press down with the spatula to smooth out and place in the refrigerator for 1 hour. Once the bars are hardened, cut into 16 squares and store in a sealed container in the refrigerator.
Recipe Notes

Nutrition Facts per serving (1 square)Calories: 110Total Fat: 5 g; Saturated Fat: 1 g; Sodium: 40 mg; Potassium: 73 mg; Total Carbohydrate: 15 g; Dietary fiber: 0 g; Net Carbohydrates: 15 grams; Sugar: 8 g (8 grams added sugar from honey); Protein: 2 g

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Nourishing White Bean Chard Soup

December 27th, 2018 | no comments

I have to admit, “chard soup” didn’t sound very appetizing to me, but I love beans and the original recipe from foodnetwork.com looked so simple I had to give it a try. Plus…I’m always on the hunt for ways to add more greens to my meals.

This soup is delicious and so easy to make—it’s literally on the table in less than 30 minutes! And like most soups, it stores very well in the refrigerator (and even improves in flavor as it sits) and freezer. 

The greens and beans push the potassium over the top, with 1475 mg per serving! That’s almost half of your daily requirement for potassium in one little bowl.

Potassium is a key supporter of cardiovascular health and bone and muscle strength. And because it blunts the effects of excess sodium, potassium is also a major player in managing healthy blood pressure.

Print Recipe
Nourishing White Bean Chard Soup
The greens and beans push the potassium over the top, with 1475 mg per serving! That's almost half of your daily requirement for potassium in one little bowl. 2 Earthfoods per serving: ♥♥
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Prep Time 15 minutes
Cook Time 25 minutes or less
Servings
servings
Ingredients
  • 4 tbsp. extra virgin olive oil
  • 1 large onion, diced To save time (and tears) purchase pre-diced onions in the Produce department!
  • 3 stalks celery, diced
  • 1 tsp. Sea salt
  • 2-15.5 oz. cans cannellini beans, drained and rinsed
  • 4 cups organic chicken stock
  • 1-12 oz. jar roasted red peppers, drained and chopped
  • 4 cloves garlic, minced Use bottled minced garlic to save time
  • 1 bunch Swiss chard, stems removed and roughly chopped
  • fresh ground pepper to taste
Instructions
  1. Heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the onion, celery and salt and cook until the vegetables are golden brown, about 5 minutes. Add the beans and broth, bring to a simmer and cook 15 minutes.
  2. Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat. Add the roasted peppers and minced garlic and cook until the garlic is soft, about 2 minutes. Stir in the chard, cover and cook until wilted, 1 to 2 minutes.
  3. Scrape the contents of the skillet into the pot and simmer until heated through, about 5 minutes. Season with fresh ground pepper.
Recipe Notes

Nutrition Facts per servingCalories: 320Total Fat: 10 g; Saturated Fat: 2 g; Sodium: 1050 mg; Potassium: 1475 mg; Total Carbohydrate: 45 g; Dietary fiber: 11 g; Net Carbohydrates: 34 grams; Sugar: 6 g (0 grams added sugar); Protein: 15 g

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Blissed Out Hot-Hot Cocoa

December 19th, 2018 | no comments

 

This cocoa recipe is a quadruple-whammy of goodness: 

  • Chocolate Bone Broth Protein: gut health and immune system support; joint protection; healthy metabolism and skin!
  • Cacao powder: antioxidants + magnesium (good for relaxation and blood sugar control)
  • Cayenne pepper: capsaicin (the active component of chili peppers) which aids in: metabolism, blood sugar control, digestive health, appetite control, and pain relief
  • Cinnamon: blood sugar control

My favorite part of this hot cocoa? You don’t even need marshmallows because the abundance of collagen in the Chocolate Bone Broth Protein forms a nice sweet frothy layer upon blending.

Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and the protein…wait for it… as much as a 3-ounce chicken breast! There’s also plenty of healthy fat for added blood sugar control!

Print Recipe
Blissed Out Hot-Hot Cocoa
This cocoa recipe is a quadruple-whammy of goodness: Chocolate Bone Broth Protein, cacao powder, cayenne pepper, and cinnamon. Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and protein, as much as a 3-ounce chicken breast! There's also plenty of healthy fat for added blood sugar control. 2 Earthfoods per serving: ♥♥
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Instructions
  1. Add all ingredients to your blender and blend for 10-15 seconds. Top with a sprinkle of cinnamon and enjoy!
Recipe Notes

Nutrition Facts per servingCalories: 185Total Fat: 8 g; Saturated Fat: 6 g; Sodium: 150 mg; Potassium: 430 mg; Total Carbohydrate: 8 g; Dietary fiber: 4 g; Net Carbohydrates: 4 grams; Sugar: 1 g (0 grams added sugar); Protein: 21 g

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No-Bake Cinnamon Cashew Cookie Bars

December 12th, 2018 | no comments

 

Would you believe these cookie bars are actually good for your gut and immune health? 

They are made with pure (unflavored) Bone Broth Protein, which happens to offer an abundance of gelatin, a key component to:

  • Restoring the strength of your gut lining
  • Growing good bacteria
  • Fighting food sensitivities
  • Supporting healthy inflammation levels in the digestive tract

Using only seven simple ingredients, No-Bake Cinnamon Cashew Cookie Bars are gluten and dairy-free, and the only added sugar is from a tablespoon of raw honey or pure maple syrup. 

This recipe is modified slightly from the Bone Broth Breakthrough cookbook. 

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No-Bake Cinnamon Cashew Cookie Bars
Using only seven simple ingredients, No-Bake Cinnamon Cashew Cookie Bars are gluten and dairy-free, and the only added sugar is from a tablespoon of raw honey or pure maple syrup. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 1/4 cups raw cashew, unsalted
  • 1 scoop Pure Bone Broth Protein
  • 1/4 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 1 cup pitted dates, halved
  • 1 tbsp. pure maple syrup, raw honey or coconut nectar
  • 1 tbsp. organic virgin, unrefined coconut oil, melted
Prep Time 10 minutes
Servings
bars
Ingredients
  • 1 1/4 cups raw cashew, unsalted
  • 1 scoop Pure Bone Broth Protein
  • 1/4 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 1 cup pitted dates, halved
  • 1 tbsp. pure maple syrup, raw honey or coconut nectar
  • 1 tbsp. organic virgin, unrefined coconut oil, melted
Instructions
  1. Add cashews to food processor and pulse until chopped into fine pieces. Add bone broth protein, salt, and cinnamon. Pulse again a few times until combined.
  2. Add dates, sweetener, and coconut oil. Process until fully combined and sticky. You will have to stop the processor a few times to scrape the sides of the container.
  3. Once combined, lay dough on a piece of parchment paper. Using clean hands, spread out to form a square with a depth of approximately 1/4". Place in refrigerator for one hour, then remove and cut into twelve squares. Refrigerate in sealed container. Enjoy!
Recipe Notes

Nutrition Facts per serving (1 bar): Calories: 150Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 65 mg; Potassium: 200 mg; Total Carbohydrate: 17 g; Dietary fiber: 2 g; Net Carbohydrates: 15 grams; Sugar: 12 g (1 gram added sugar from honey/maple syrup); Protein: 4 g

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