Sleep Tight Tonic

June 21st, 2018 | no comments

There’s something about the combination of apple cider vinegar and honey that creates a sedative effect in the body. Here’s how it works:

Apple cider vinegar (I like Bragg Apple Cider Vinegar)  releases tryptophan in the body, which is an essential amino acid that can be converted into serotonin. Serotonin— known as the “happy chemical”— is an important neurotransmitter that regulates mood and sleep. 

Honey releases serotonin, which the body converts into melatonin, a chemical compound that regulates the length and quality of sleep. Use raw honey when possible, as it contains more vitamins, minerals, enzymes, and phytonutrients than processed honey. 

The combination of the two, mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.

Print Recipe
Sleep Tight Tonic
The combination of raw honey and raw apple cider vinegar mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Instructions
  1. Stir vinegar and honey into hot water and sip until sleepy!
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Better-for-YOU Potato Salad

June 13th, 2018 | no comments

When I have a taste for one of my traditional favorites (i.e. potato salad) I like to go on the hunt for a nutritionally-upgraded recipe. At the end of the day, I want something that tastes good AND is good for me. After all, my body is my residence…and who wants to live in a messy house?

Traditional potato salad is made with soybean, canola, corn, or safflower oil- based mayonnaise. These oils are highly processed and create an inflammatory state in the body. Even those boasting of claims such as “made with avocado oil/olive oil” are still merely blends of those oils along with soybean and/or canola oils. They also contain hidden sugar and preservatives! Check out the nutrition label of Hellmann’s Avocado Oil Mayonnaise and Hellmann’s Mayonnaise with Olive OIl. Pretty sad if you ask me. The same goes for the Kraft brand of “mayo”. 

My favorite healthy oils are: extra virgin olive oil, unrefined coconut oil, and avocado oil.

I found this recipe for potato salad using homemade mayonnaise made with avocado oil (you could also use extra virgin olive oil). I couldn’t believe how easy it was to make this mayo….it literally took me less than five minutes!

This recipe suggests using a stick blender (also known as an immersion blender) and blending the ingredients in a mason jar. I totally concur, as I attempted the first round using my regular blender and it didn’t emulsify. Immersion blenders are relatively inexpensive– I paid $35 for my Cuisinart Smart Stick Blender at Bed Bath & Beyond. 

Print Recipe
Better-for-YOU Potato Salad
A simple red skin potato salad (with skin intact) made with homemade avocado oil-based mayonnaise. You can fancy this recipe up a bit by adding chopped hard boiled egg, carrots, and red peppers, along with a scoop or two of cooked lentils or black beans. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 pound red skin potatoes
  • 1/3 cup homemade avocado oil mayo You could also use Chosen Foods Avocado Oil Mayo
  • 1 tsp. yellow mustard
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1/2 cup celery, diced
  • 1/4 cup red onion, diced
  • 1 tsp. fresh dill, finely chopped
  • 1 tsp. fresh chives, finely chopped
  • Sea salt and pepper to taste
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 pound red skin potatoes
  • 1/3 cup homemade avocado oil mayo You could also use Chosen Foods Avocado Oil Mayo
  • 1 tsp. yellow mustard
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1/2 cup celery, diced
  • 1/4 cup red onion, diced
  • 1 tsp. fresh dill, finely chopped
  • 1 tsp. fresh chives, finely chopped
  • Sea salt and pepper to taste
Instructions
  1. Place the potatoes in a pot and cover with cold water. Cover the pot and bring the water to a boil, remove the lid, season liberally with salt and let the potatoes cook for about 15-20 minutes or until fork tender. Drain the potatoes and let them cool completely.
  2. While the potatoes are boiling, prepare mayonnaise (see NOTES section below for recipe). Whisk together the prepared mayo, yellow mustard, apple cider vinegar, celery, onion, dill, and chives.
  3. Once the potatoes are cooled completely cut them into cubes and add them to the dressing. Gently toss to coat and season with salt and pepper to taste. Refrigerate for a minimum of 30 minutes before serving.
Recipe Notes

Click HERE for homemade mayonnaise recipe!

Nutrition Facts: Calories: 220Total Fat: 14 g; Saturated Fat: 2 g; Sodium: 140 mg; Potassium: 580 mg; Total Carbohydrate: 22 g; Dietary fiber: 4 g; Net Carbohydrates: 18 grams; Sugar: 2 g (no added sugar); Protein: 2 g

 

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No-Bake Peanut Butter Caramel Coconut Bars

June 6th, 2018 | no comments

Looking for a sweet and clean treat you can feel good about eating? No, I’m not talking about strawberries and blueberries…although you can feel good about eating those too!

Meet Peanut Butter Caramel Coconut Bars!

I found this recipe while surfing Pinterest and just knew I had to give it a try. Kudos to London Brazil (by the way…how cool is that name?!) from www.evolvingtable.com, for her Healthy No Bake Magic Bars– which I renamed Peanut Butter Caramel Coconut Bars because it just makes my mouth water to say it! These bars are gluten, dairy, and grain-free and loaded with coconut goodness. The “caramel” glaze is made by combining dates, coconut oil, pure maple syrup, water, and sea salt in a food processor. 

Please note: Because these bars have added sugar (in the form of pure maple syrup) and contain natural sugar from dates, they should be treated more like a dessert, not a meal or “nutrition bar”. By the way, if you’re looking to slow the absorption of sugar in your bloodstream, it’s best to eat sweet treats like this after a meal versus an empty stomach and do so at least two to three hours before bed. 

Print Recipe
No-Bake Peanut Butter Caramel Coconut Bars
Enjoy one of these bars after dinner with a cup of hot tea and you will be in heaven. They have just enough sweet without going overboard. 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 20 minutes
Servings
servings
Ingredients
Peanut Butter Crust:
  • 1 1/2 cup almond flour
  • 1/2 cup fresh ground peanut butter
  • 2 tbsp. unrefined coconut oil, melted
  • 1/3 cup pure maple syrup
  • 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
  • 1 tbsp. unrefined coconut oil, melted
  • 3/4 cup pitted dates, coarsely chopped
  • 1/4 cup water
  • 1 tbsp. pure maple syrup
  • 1 pinch Sea salt
  • 3 tbsp. cacao nibs Navitas brand
  • 3 tbsp. shredded coconut, unsweetened
Course Sweet Treats
Prep Time 20 minutes
Servings
servings
Ingredients
Peanut Butter Crust:
  • 1 1/2 cup almond flour
  • 1/2 cup fresh ground peanut butter
  • 2 tbsp. unrefined coconut oil, melted
  • 1/3 cup pure maple syrup
  • 3/4 cup shredded coconut, unsweetened
Caramel Glaze:
  • 1 tbsp. unrefined coconut oil, melted
  • 3/4 cup pitted dates, coarsely chopped
  • 1/4 cup water
  • 1 tbsp. pure maple syrup
  • 1 pinch Sea salt
  • 3 tbsp. cacao nibs Navitas brand
  • 3 tbsp. shredded coconut, unsweetened
Instructions
For the Peanut Butter Crust:
  1. In the bowl of a food processor, combine all of the peanut butter crust ingredients. Process for 2-3 minutes, or until mixture begins to hold together and form a ball.
  2. Press peanut butter crust into a parchment paper-lined 9 x 5 inch loaf pan. Refrigerate while preparing the caramel glaze.
For the Caramel Glaze:
  1. Place oil, dates, water, syrup and salt into the bowl of a food processor. Process for 2 minutes, stopping every 20-30 seconds to scrape the sides. You want the dates to be completely smooth and the glaze to have a caramel consistency.
  2. Spread the glaze over the peanut butter bars and sprinkle with cacao nibs and shredded coconut.
  3. Refrigerate bars for at least 1 hour before serving. Store in refrigerator or freezer.
Recipe Notes

Nutrition Facts per serving: Calories: 215; Total Fat: 16 grams; Saturated Fat: 7 grams; Sodium: 40 mg; Potassium: 70 mg; Total Carbohydrate: 17 grams; Dietary Fiber: 4 grams; Net Carbohydrates: 13 grams; Sugar: 11 grams (5 grams of added sugar); Protein: 5 grams

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Open-Face Salmon & Avocado Apple “Sandwich”

May 31st, 2018 | no comments

This may look like lunch, but believe it or not, I’ve been eating it for breakfast and can’t believe how nourished and satisfied I feel afterwards.

Yes, I know what you’re thinking: Salmon for breakfast Melanie? Really?!

Hey, don’t knock it till you try it. Savory breakfasts tend to be more satiating because they usually contain some sort of protein, like eggs. Since I’m always trying to mix things up (and because on this particular morning we barely had any food in the house), I came up with this simple recipe that works for breakfast or lunch.

The recipe calls for only five ingredients: Wild Planet Canned Salmon (could also sub Wild Planet Tuna or hard boiled egg), chickpeas, full-fat plain Greek or Icelandic yogurt, avocado, and apple. Whatever you do, please don’t be tempted to use fat-free yogurt (blah!). The creaminess of the avocado really comes through better in the presence of whole milk yogurt. If dairy-free, you could substitute plain coconut yogurt.  

Print Recipe
Open-Face Salmon & Avocado Apple "Sandwich"
A nourishing breakfast (or lunch) full of heart-healthy fats: omega-3 fats from the salmon and monounsaturated fat from the avocado. Add a little chickpea for some extra fiber and serve on apple slices-- the perfect combination of savory and sweet with just the right amount of crunch! 3 Earthfoods per serving: ♥♥♥
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Instructions
  1. Add salmon, mashed avocado, mashed chickpeas and yogurt to a small bowl. Mix together until combined. Season with salt and pepper to taste.
  2. Cut apple in half crosswise and save one half for a snack later on! Slice remaining half crosswise into 4 slices. Carefully core each slice with a paring knife.
  3. Spread salmon mixture evenly over four apple slices and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 375; Total Fat: 17 grams; Saturated Fat: 4 grams; Sodium: 500 mg; Potassium: 660 mg; Total Carbohydrate: 36 grams; Dietary Fiber: 10 grams; Net Carbohydrates: 26 grams; Sugar: 13 grams (no added sugar); Protein: 22 grams

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Blueberry Cinnamon Breakfast Muffins

May 24th, 2018 | no comments

I love blueberry muffins, but I don’t like what they do to my blood sugar. I adapted a recipe I found online by cutting the amount of honey in half and adding psyllium husk powder to increase the fiber content and lower the glycemic response (the effect that a food/meal has on blood sugar after it’s eaten) of the final product. As a result, these muffins are NOT sweet, but I think you will find the coconut flour offers a pleasant natural sweetness on its own. 

Blueberry Cinnamon Breakfast Muffins taste amazing with a dab of butter or fresh ground peanut or almond butter. 

The best part about these muffins is they are diabetic-friendly, with 8 grams of fiber, loads of good healthy fat, 6 grams of protein and only 10 grams of net carbohydrates.

They are also gluten, dairy, and grain free! If I am going to enjoy a Blueberry Cinnamon Breakfast Muffin for breakfast, I usually smear it with a teaspoon or two of Kerrygold grass-fed butter and pair it with a hard-boiled egg. Enjoy! ♥ 

Print Recipe
Blueberry Cinnamon Breakfast Muffins
Whip up a batch of these amazing muffins and store in the refrigerator for up to 7 days or freezer for up to a month (but I doubt they will last that long!). Spread with grass-fed butter or fresh ground almond butter and pair it with a hard boiled egg...breakfast is served! This recipe is free of gluten, dairy, and grains. 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Instructions
  1. Preheat oven to 350 degrees. Sift the coconut flour, salt, baking soda, psyllium husk powder and cinnamon in a bowl.
  2. In a blender or bowl mix the honey, milk, eggs, coconut oil and vanilla. Add the chia seeds and blend on low. Let sit for 5-10 minutes.
  3. Pour the wet ingredients into the bowl with dry ingredients and mix well. Fold in the blueberries to mixture at the very end, and gently stir together.
  4. Spoon the batter into greased cupcake sleeves or tins and bake at 350 for 25 minutes, until golden brown and cooked through.
  5. Cool on rack and serve.
Recipe Notes

Nutrition Facts: Calories: 180Total Fat: 11 g; Saturated Fat: 8 g; Sodium: 260 mg; Potassium: 85 mg; Total Carbohydrate: 18 g; Dietary fiber: 8 g; Net Carbohydrates: 10 grams; Sugar:  9 g (6 grams of added sugar from the honey); Protein: 6 g

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Earthfood Powder

May 17th, 2018 | no comments

I’ve spent countless dollars on overpriced protein powders over the years. And you know what? I wasn’t really happy with most of them. Other than unsweetened plant-based and Bone Broth protein powders, most contain either added sugar, sugar alcohols, stevia, or worse…artificial sweeteners!

Finally the lightbulb turned on and I thought: I can do SO much better than this! 

My Earthfood Powder is a very simple recipe with only seven ingredients: 

  • Pea protein powder: for protein!
  • Pumpkin seeds (pepitas): for fiber, fat, and protein.
  • Flaxseed: for omega-3 fatty acids and fiber.
  • Hemp hearts: for more omega-3 fatty acids, fiber, and protein.
  • Ground cinnamon: for flavor and blood sugar control.
  • Cacao powder: for flavor, blood sugar control, and magnesium!
  • Sea salt.

You can add Earthfood Powder to smoothies, oatmeal, yogurt, or homemade protein bars!

Print Recipe
Earthfood Powder
Tired of overpriced protein powders full of additives and artificial sweeteners? Give my Earthfood Powder a try! A great source of healthy fat and protein...all from Earthfoods. This is how Mother Nature intended us to eat! This recipe is free of gluten, grains and dairy. 2 Earthfoods per serving: ♥♥
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Instructions
  1. Add pepitas through sea salt to a food processor or blender and process until seeds are broken down (about 1 minute).
  2. Pour contents into a large mixing bowl or container with lid and add pea protein, mixing (or shaking) until thoroughly combined.
  3. Store in airtight container in refrigerator or freezer. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (2 tbsp.): Calories: 100Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 150 mg; Potassium: 0 mg; Total Carbohydrate: 3 g; Dietary fiber: 3 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 8 g

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Tropical Turmeric Shake

May 10th, 2018 | no comments

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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Savory Hot Breakfast Cereal (that’s not oatmeal)

May 3rd, 2018 | no comments

Are you bored with the same old tired bowl of oatmeal for breakfast? Looking to mix things up a bit? Then you are going to love this recipe. Rather than oatmeal, it incorporates I Heart Keenwah Toasted Quinoa Hot Cereal, a flaked quinoa that cook up in a mere minute and has the consistency of Cream of Wheat. 

I’ve found that when I make my hot cereal savory, it tends to have more staying power and hunger seems to stay away for at least a good four hours. Why savory? Because you can easily add protein-rich foods like eggs or chicken and creamy textures like butter and avocado. You can also sneak in a serving of vegetables by mixing in leftover roasted vegetables from last night’s dinner. (HINT: Always roast more vegetables than you will eat for dinner so you will have leftovers for your savory breakfast!) 

Quinoa is technically a seed, which makes this recipe grain and gluten-free!

Print Recipe
Savory Hot Breakfast Cereal (that's not oatmeal)
I prefer my hot cereal on the savory side by adding leftover roasted vegetables, diced avocado and hard boiled egg, sliced almonds, grass fed butter, sea salt and pepper. You could also substitute leftover chicken for the egg--it's just as yummy and filling! This recipe is grain and gluten free. 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Instructions
  1. Place quinoa and water in a microwave-safe bowl, stir until combined. Heat in microwave on high for 60 seconds.
  2. Stir in butter, sea salt and pepper. Top with roasted vegetables, egg, almonds, and avocado. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 400Total Fat: 22 g; Saturated Fat: 4 g; Sodium: 525 mg; Potassium: 790 mg; Total Carbohydrate: 33 g; Dietary fiber: 12 g; Net Carbohydrates: 21 grams; Sugar:  3 g; Protein: 13 g

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Lentil, Quinoa & Kimchi Salad

April 25th, 2018 | no comments

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

Print Recipe
Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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Craving-Crusher Water

April 19th, 2018 | no comments

Sip on this tonic throughout the day and you’ll be one step ahead of your cravings!

A combination of three key sugar-busting ingredients—fiber (in the form of chia seeds or Garden of Life Dr. Formulated Organic Fiber), lemon, and L-Glutamine powder—Craving-Crusher Water is pleasant to the taste buds and will help you meet your daily water quota!

L-Glutamine is a powerful multitasker, ideal for:

  • Fighting cravings, especially for sugar and alcohol
  • Burning fat and building muscle
  • Protection from digestive issues like ulcers and leaky gut
  • Strengthening your immune system
  • Detoxifying your body on a cellular level
  • Balancing blood sugar

If you don’t appreciate the texture of hydrated chia seeds, then simply replace it with the fiber powder. 

Print Recipe
Craving-Crusher Water
Sip on this tonic throughout the day and you'll be one step ahead of your cravings! 1 Earthfood per serving: ♥ (if using chia seeds)
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Instructions
  1. In a pitcher, stir together the lemon zest, lemon juice, and water. Add glutamine powder and chia seeds (or fiber) and combine well. Stir in lemon slices and serve!
Recipe Notes

Nutrition Facts per serving (calculated using chia seeds): Calories: 70Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 0 mg; Potassium: 120 mg; Total Carbohydrate: 9 g; Dietary fiber: 5 g; Net Carbohydrates: 4 grams; Sugar: 1 g; Protein: 3 g

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