Strawberry Banana “Surprise” Shake

August 16th, 2018 | no comments

What’s the surprise? Frozen cauliflower!

Wait! Wait! Don’t leave until you hear me out. Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can’t add too much or it will give the smoothie an off flavor. I’ve found a half cup to be the perfect amount. 

But wait…there’s another surprise! I’m always looking for ways to add more veggies into my meals and shakes are the easiest way to accomplish that. So why not go there? Well, I did. The second surprise is raw carrots. Can you say vitamin A, fiber, and a hint of sweetness? 

I’ve said it before, my shake recipes are NOT sweet, and that is by design. This shake is no different. Listen, they aren’t supposed to taste like a chocolate milkshake. Sweetness is a trained preference, one that can be changed. The goal is to recalibrate your taste buds so that you begin to pick up the natural sweetness of the small amount of fruit in the shakes, without having to add sweetener or extra fruit. 

If you must have a sweeter-tasting shake or you’ll die, try adding one of the following:

  • a natural flavor enhancer, like a few dashes of ground cinnamon; a wedge of lemon, lime, or orange; a few sprigs of fresh mint; or a teaspoon of organic, pure vanilla, or peppermint extract
  • ¼–½ cup more fruit
  • up to 1 tsp. of raw honey, pure maple syrup, coconut nectar, or a pitted date
Print Recipe
Strawberry Banana "Surprise" Shake
Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can't add too much or it will give the smoothie an off flavor. I've found a half cup to be the perfect amount. 5 Earthfoods per serving: ♥♥♥♥♥
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Instructions
  1. Add all ingredients to a high-powered blender (such as Vitamix, Blendtec, or Ninja) in the order listed and blend until smooth.
Recipe Notes

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 9 g; Sodium: 60 mg; Potassium: 1170 mg; Total Carbohydrate: 45 g; Dietary fiber: 16 g; Net Carbohydrates: 29 grams; Sugar: 18 g (no added sugar); Protein: 7 g

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Roasted Eggplant Salad with Toasted Almonds

August 9th, 2018 | no comments

Have you ever purchased a vegetable that you don’t typically buy, only to bring it home and wonder what the heck to do with it? Ha, ha…so I’m not alone here, that’s refreshing!

I was recently captivated by the beautiful, locally-grown eggplant on display at my local grocery store. They were seriously straight out of a magazine. Gorgeous, deep purple skin that simply glistening under the bright lights. In my cart it went. And in my refrigerator it sat… for five days. 

Thank God for creative people who love to cook. I went on a search for a roasted eggplant recipe that wasn’t eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe.

I altered the recipe just a bit and topped each portion with a couple ounces of pulled rotisserie chicken. It was phenomenal AND tasted even better the second day. I hope you enjoy it as much as we did!

Print Recipe
Roasted eggplant salad with toasted almonds
Have you ever purchased a vegetable that you don't typically buy, only to bring it home and wonder what the heck to do with it? I went on a search for a roasted eggplant recipe that wasn't eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe. I altered a few of the ingredients and the result was AMAZING! 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Instructions
  1. Heat the oven to 400°F. Place cut eggplant in large bowl and sprinkle lightly with sea salt. Set aside while making the marinade.
  2. Whisk together olive oil, vinegar, honey, smoked paprika, and cumin. Dab away any extra water that has beaded up on the eggplant and toss with the marinade. Stir in the garlic. Spread the eggplant on a large baking sheet, lined with parchment paper and slide onto a rack placed in the center of the oven. Roast at 400°F for 40 minutes, or until very tender and slightly browned. (Stir every 15 minutes and check after 30 minutes to make sure it isn't burning.) Remove from the oven and cool slightly.
  3. While eggplant is roasting, toast almonds in either a toaster oven or stove-top in a skillet. If using the skillet method, heat nuts in skillet over medium heat for 2 minutes or until golden brown and give off a rich, toasty fragrance. Stir frequently for even toasting. Allow to cool slightly and chop nuts into small pieces.
  4. Whisk together lemon juice and liquid aminos. Return the eggplant to the bowl and toss with the lemon juice mixture. Stir in the parsley leaves, toasted almonds, and most of the goat cheese, reserving a little.
  5. Transfer to a serving bowl and sprinkle remaining goat cheese and scallions on top.
Recipe Notes

Nutrition Facts per serving: Calories: 425Total Fat: 33 g; Saturated Fat: 7 g; Sodium: 475 mg; Potassium: 910 mg; Total Carbohydrate: 29 g; Dietary fiber: 10 g; Net Carbohydrates: 19 grams; Sugar: 15 g (4 grams added sugar from the raw honey); Protein: 11 g

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Easy Peachy Peanut Butter Jam

August 2nd, 2018 | no comments

Earlier this summer my sister Dawn asked me if I’d like to go in on a crate of fresh local peaches. Since we adore stone fruit, I was totally game. We ended up with more peaches than we could possibly consume, so I seeded and froze half to use in daily smoothies and with the other half…I made jam!

Of course I couldn’t stand for just ordinary jam. You should know by now that I like to combine ingredients for the best effect on blood sugar, so instead I created a spread of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! Whatever nut or seed butter you choose, please make sure the only ingredient listed on the label is the nut itself (salt is OK). Sugar is added to so many brands of peanut butter and it’s easy to fall victim if you’re just looking at the front of the jar. FYI… the word “Natural” on a label means nothing!

A few of the brands I recommend are: 

  • Crazy Richard’s
  • Krema
  • Peanut Butter & Co. Old Fashioned Smooth Peanut Butter
  • Organic MaraNatha Peanut Butter

Easy Peachy Peanut Butter Jam is a wonderful topping for sprouted toast, rice cakes, or…do I dare say vanilla ice cream?! The addition of peanut butter bumps up the fat content, which means it won’t spike your blood sugar like traditional jam. I added a small amount of sweetener in the form of raw honey…but only two tablespoons for the entire batch. I think it sweetens the jam plenty, but if you disagree you can add a touch more. Just don’t go overboard!

Print Recipe
Easy Peachy Peanut Butter Jam
I like to combine ingredients for the best effect on blood sugar, so I created a jam of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! This jam makes a wonderful topping for sprouted toast, rice cakes, or...do I dare say vanilla ice cream?! Recipe makes approximately 2 1/2 cups of jam (or 2-12 oz. mason jars).
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Instructions
  1. Peel, seed and dice peaches. Toss in a sauce pan with honey, lemon juice and cinnamon. Stir until evenly combined.
  2. Heat on medium until simmering, then turn heat to low and allow to cook for 60-70 minutes, stirring frequently.
  3. Remove from heat and stir in peanut butter. Transfer to mason jars and store in refrigerator for up to two weeks.
Recipe Notes

Nutrition Facts per serving (serving size: 2 tbsp.): Calories: 60Total Fat: 3 g; Saturated Fat: 0.5 g; Sodium: 20 mg; Potassium: 60 mg; Total Carbohydrate: 6 g; Dietary fiber: 1 g; Net Carbohydrates: 5 grams; Sugar: 4 g (2 grams added sugar); Protein: 2 g

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Peach, Avocado & Cucumber Salad (w/lavender & fennel pollen goat cheese)

July 26th, 2018 | no comments

I just love a good salad. This recipe is light, yet filling, with tons of flavor and rich in nutrients. The addition of cilantro adds a bright flavor and doubles as one of the most potent heavy metal detoxifying herbs around. We tend to limit cilantro to guacamole and salsa recipes, but you can easily add it to any salad or smoothie—just give it a good rinse before adding. I’ve been known to munch on a few sprigs of cilantro just because I know how good it is for my body. I know…total nutrition geek! 

I topped this salad off with Cypress Grove Purple Haze Goat Cheese with lavender and fennel pollen. It really gives it a unique twist! Not a fan of goat cheese? You can also use feta, blue, or Gorgonzola cheese…or omit the cheese altogether (although I consider that a punishable crime 🙂 ). 

The great thing about this salad is it holds up pretty well in the refrigerator for a couple of days, so if you know you’re going to have leftovers, add the sunflower seeds and cheese right before serving. Also, aim for ripe yet firm avocados. If too soft they will mush a bit once combined with the other ingredients. 

Print Recipe
Peach, Avocado & Cucumber Salad (w/lavender & fennel pollen goat cheese)
This recipe is light, yet filling, with tons of flavor and rich in nutrients. The addition of cilantro adds a bright flavor and doubles as one of the most potent heavy metal detoxifying herbs around. 4 Earthfoods per serving: ♥♥♥♥
Course Lunch, Main Dish
Prep Time 15 minutes
Servings
servings
Ingredients
  • 1 English cucumber, diced
  • 4 roma tomatoes, diced
  • 3 ripe avocados, peeled, seeded and diced
  • 1/2 red onion, diced
  • 1/4 cup fresh cilantro, chopped
  • 1 fresh peach, diced with skin on
  • 1/4 cup raw sunflower seeds
  • 1 fresh lemon, juiced
  • 2 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
  • 3-4 ounces fresh goat cheese, cut into small pieces I like Cypress Grove Purple Haze Goat Cheese (with lavender and fennel pollen)
Course Lunch, Main Dish
Prep Time 15 minutes
Servings
servings
Ingredients
  • 1 English cucumber, diced
  • 4 roma tomatoes, diced
  • 3 ripe avocados, peeled, seeded and diced
  • 1/2 red onion, diced
  • 1/4 cup fresh cilantro, chopped
  • 1 fresh peach, diced with skin on
  • 1/4 cup raw sunflower seeds
  • 1 fresh lemon, juiced
  • 2 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
  • 3-4 ounces fresh goat cheese, cut into small pieces I like Cypress Grove Purple Haze Goat Cheese (with lavender and fennel pollen)
Instructions
  1. Add cucumber through sunflower seeds to a large bowl and mix until combined.
  2. Add lemon juice, olive oil, salt and pepper and mix together until evenly coated.
  3. Serve with 1/2-1 ounce of goat cheese on top of each portion!
Recipe Notes

Nutrition Facts per serving: Calories: 300Total Fat: 25 g; Saturated Fat: 5 g; Sodium: 65 mg; Potassium: 680 mg; Total Carbohydrate: 19 g; Dietary fiber: 8 g; Net Carbohydrates: 11 grams; Sugar: 8 g (no added sugar); Protein: 7 g

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Fruity Tropical Whip

July 19th, 2018 | no comments

It’s really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat (worth two Earthfood servings ♥♥) to enjoy on a hot summer’s day.

Just a note worth mentioning: If you look at the Nutrition Facts at the bottom of the page, you’ll notice that each serving has 22 grams of sugar. Although this comes from natural fruit sugar, you’ll still want to watch that you don’t overindulge because your blood sugar will rise. The addition of unsweetened canned coconut milk in this recipe, which is very rich in healthy fat, will buffer the effects of the sugar a bit.

I like Native Forest Simple Organic Unsweetened Coconut Milk because it contains no additives and just one ingredient: organic coconut milk. 

It’s best to treat your Fruity Tropical Whip as a dessert after a meal and don’t eat it right before bed! Oh…and savor every last bite. 🙂

Print Recipe
Fruity Tropical Whip
It's really hard to believe this recipe has no added sugar! Just four simple ingredients: mango, pineapple, banana, and coconut milk. In just minutes you will have a cool fruity treat to enjoy on a hot summer's day. 2 Earthfoods per serving: ♥♥
Course Sweet Treats
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 1/2 cups frozen pineapple
  • 1 1/2 cups frozen mango
  • 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
  • 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
Course Sweet Treats
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 1/2 cups frozen pineapple
  • 1 1/2 cups frozen mango
  • 1 1/2 cups frozen banana (about 1 1/2 large bananas) Peel overripe bananas, break in half and place in freezer bags and freeze!
  • 1 cup canned, unsweetened coconut milk, stirred I like Native Forest Simple Organic Unsweetened Coconut Milk.
Instructions
  1. Place all ingredients in a food processor or high powered blender and blend until smooth. If using a food processor, you may have to break the recipe into two batches to allow for even blending.
Recipe Notes

Nutrition Facts per serving: Calories: 225Total Fat: 11 g; Saturated Fat: 9 g; Sodium: 20 mg; Potassium: 365 mg; Total Carbohydrate: 33 g; Dietary fiber: 3 g; Net Carbohydrates: 30 grams; Sugar: 22 g (no added sugar); Protein: 2 g

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Egg & Hummus-Stuffed Avocado (with sliced apples)

July 12th, 2018 | no comments

Looking for a quick, nutritious, and economically delicious breakfast or lunch that costs a mere $2.81 to prepare? Seek no further! Yes, seriously… $2.81:

  • 1 small avocado: $1.00
  • 1 free range egg: $0.38
  • 2 tablespoons of store bought hummus: $0.60 (make your own hummus using THIS EASY RECIPE and you’ll save $$!)
  • 1 organic apple: $0.83

           TOTAL: $2.81

And, by hard boiling the eggs ahead of time, you will really cut down on prep time! This recipe uses some of my favorite all-time foods and is a nice balance of carbs (from the apple and hummus), protein (from the egg and hummus), and fat (from the avocado and hummus)…which means it will keep you satisfied for hours! 

Give it a try and tell me what you think! 

Print Recipe
Egg & Hummus-Stuffed Avocado (with sliced apples)
This recipe uses some of my favorite all-time foods and is a nice balance of carbs (from the apple and hummus), protein (from the egg and hummus), and fat (from the avocado and hummus)...which means it will keep you satisfied for hours! 4 Earthfoods per serving: ♥♥♥♥
Course Breakfast, Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 1 small avocado, sliced lengthwise and seeded
  • 2 tbsp. prepared hummus See NOTES below for homemade hummus recipe
  • 1 large organic free-range egg, hard boiled and diced
  • 1 medium organic apple, sliced
Course Breakfast, Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 1 small avocado, sliced lengthwise and seeded
  • 2 tbsp. prepared hummus See NOTES below for homemade hummus recipe
  • 1 large organic free-range egg, hard boiled and diced
  • 1 medium organic apple, sliced
Instructions
  1. Stuff each avocado half with one tablespoon of hummus and top with diced hard-boiled egg. Serve with apple slices and enjoy!
Recipe Notes

Click HERE for easy homemade hummus recipe! 

Nutrition Facts per serving: Calories: 450Total Fat: 33 g; Saturated Fat: 6 g; Sodium: 190 mg; Potassium: 910 mg; Total Carbohydrate: 36 g; Dietary fiber: 14 g; Net Carbohydrates: 22 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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Garlicky Quinoa Pizza Crust

July 5th, 2018 | no comments

Seriously, I love pizza- the spicy sauce and ooey gooey cheese, topped with red onions, mushrooms, sun-dried tomatoes and fresh basil. But for the past couple of years I’ve gradually scooted gluten—the protein found in wheat, rye and barley—out of my diet, which means no pizza! 

I’ve attempted sweet potato-crust pizza, kale-crust pizza, and my favorite: cauliflower-crust pizza. Although delicious, cauliflower-crust pizza is a LOT of work! I jokingly asked my husband if he liked it, to which he replied “Oh YES!” My reply: “Well enjoy this one because I’m NEVER making it again!” 🙂 

Then I found a recipe for quinoa-crust pizza that really had me intrigued…but I have to say, I wasn’t overly optimistic.

I made a few adjustments in the recipe and am pleased to report that this pizza crust turned out beautifully, and is really easy to make. The only time-consuming step is soaking the quinoa, but if you begin the soak in the morning right after you wake up, it will be ready to use by dinnertime! 

Please note: I used pre-rinsed quinoa in this recipe. If you use quinoa that is not pre-rinsed, you will have to rinse it through a fine mesh strainer both before and after soaking. 

PS: Most pizza sauce on the market contains added sugar. Boo! Fortunately there are a (very select) few without. Rao’s Pizza Sauce contains no added sugar, only: Italian whole peeled tomatoes, Italian cherry tomatoes, olive oil, carrots, onions, salt, dried oregano, garlic, and basil.

Print Recipe
Garlicky Quinoa Pizza Crust
A better-for-you pizza crust made with just five simple ingredients. Serve it alongside a fresh arugula salad sprinkled with chopped veggies and toasted pumpkin seeds and dressed with extra virgin olive oil and balsamic vinegar. My favorite pizza toppings include: Pizza sauce (with no added sugar) or pesto sauce, shredded asiago and Parmesan cheese, kalamata olives, red onions, fresh garlic, sun-dried tomatoes, mushrooms, and fresh basil. This recipe makes two small pizza crusts and yields six servings per pizza. 0 Earthfoods per serving.
Servings
servings per pizza
Ingredients
  • 1 1/2 cups pre-rinsed quinoa I like Ancient Harvest brand
  • 1/2 cup water
  • 1 tsp. Sea salt
  • 2 tsp. baking powder
  • 1 tsp. garlic powder
  • 2 tbsp. extra virgin olive oil
Servings
servings per pizza
Ingredients
  • 1 1/2 cups pre-rinsed quinoa I like Ancient Harvest brand
  • 1/2 cup water
  • 1 tsp. Sea salt
  • 2 tsp. baking powder
  • 1 tsp. garlic powder
  • 2 tbsp. extra virgin olive oil
Instructions
  1. Place quinoa in a bowl and cover it with water (about one inch above quinoa). Let soak overnight or at least eight hours. If not using pre-rinsed quinoa, you will have to rinse it through a fine mesh strainer before soaking.
  2. Preheat the oven to 425 degrees. Drain quinoa very well. If not using pre-rinsed quinoa, you will have to rinse it again in this step.
  3. Place quinoa, water, salt, baking powder and garlic powder into a food processor and process for about two minutes until smooth in consistency.
  4. Line two 8- or 9-inch cake pans with parchment paper. To make it simple, place the cake pan on top of the parchment paper, draw an outline of it, cut it out, and place it into the cake pan. Pour one tablespoon of oil into each pan atop the parchment paper and then pour the batter evenly into both cake pan atop the oil, smoothing it out evenly.
  5. Bake the crusts for 15 minutes. Carefully flip the crusts over, remove the parchment paper and bake for another five minutes.
  6. Top the pizzas as desired. Bake for another 5-10 minutes until your toppings have cooked through. Cool, cut, and serve!
Recipe Notes

Nutrition Facts per serving (1/6 of one pizza not including sauce or toppings)Calories: 110Total Fat: 4 g; Saturated Fat:  0.3 g; Sodium: 275 mg; Potassium: 0 mg; Total Carbohydrate: 16 g; Dietary fiber: 2 g; Net Carbohydrates: 14 grams; Sugar: 2 g (no added sugar); Protein: 3 g

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OMG! Hummus

June 26th, 2018 | no comments

This simple and clean hummus recipe leaves me wondering if I’ll ever use the store-bought kind again! Made with canned chickpeas, garlic, lemon juice, tahini (sesame seed butter), extra virgin olive oil, sea salt, and cumin, OMG! Hummus is creamy and dreamy with just the right amount of zing.  

Use it as a:

  • Dip for raw veggies
  • Topping for your pizza
  • Filling for avocados or deviled eggs
  • Substitute for mayonnaise and sour cream

Or… try it as a “dressing” for your salad. Lately I’ve been topping my green salads with a couple tablespoons of hummus and a drizzle of olive oil and balsamic vinegar. Bottled salad dressings no longer please my palate since I’ve come up with this newfound excuse to eat more hummus.

Feel free to add other toppings to your OMG! Hummus, such as a sprinkle of smoked paprika, diced kalamata olives, or sun-dried tomatoes!

The original recipe comes from www.cookieandkate.com. Check out Kate’s website, she’s got oodles of delicious and nutritious recipes!

Print Recipe
OMG! Hummus
This simple and clean hummus recipe leaves me wondering if I'll ever use the store-bought kind again! Made with canned chickpeas, garlic, lemon juice, tahini (sesame seed butter), extra virgin olive oil, sea salt, and cumin, OMG! Hummus is creamy and dreamy with just the right amount of zing.  1 Earthfood per serving: ♥
Course Dressing
Prep Time 15-20 minutes
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1/4 cup fresh lemon juice or you can use Lakewood Organic Pure Lemon Juice
  • 1 large clove fresh garlic, minced or you can use 1/2-1 tsp. of jarred minced garlic
  • 1/2 tsp. Sea salt
  • 1/2 cup tahini try Artisana Organic Raw Tahini
  • 2-4 tbsp. ice water, or more as needed I used around 6 tablespoons to make it extra creamy!
  • 1/2 tsp. ground cumin
  • 1 can (15 oz.) chickpeas, rinsed and drained
  • 1/2 tsp. baking soda
  • 1 tbsp. extra virgin olive oil
Course Dressing
Prep Time 15-20 minutes
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1/4 cup fresh lemon juice or you can use Lakewood Organic Pure Lemon Juice
  • 1 large clove fresh garlic, minced or you can use 1/2-1 tsp. of jarred minced garlic
  • 1/2 tsp. Sea salt
  • 1/2 cup tahini try Artisana Organic Raw Tahini
  • 2-4 tbsp. ice water, or more as needed I used around 6 tablespoons to make it extra creamy!
  • 1/2 tsp. ground cumin
  • 1 can (15 oz.) chickpeas, rinsed and drained
  • 1/2 tsp. baking soda
  • 1 tbsp. extra virgin olive oil
Instructions
  1. Combine lemon juice, garlic and salt in a food processor until garlic is finely chopped. Let rest for 10 minutes.
  2. Add tahini and blend until thick and creamy, stopping to scrape the sides and bottom of food processor as needed. While running the processor, drizzle in 2-4 tablespoons of ice water and blend until really smooth, pale and creamy. Add 1 to 2 tablespoons more ice water if needed.
  3. Add the cumin, chickpeas, and baking soda to the food processor. While blending, drizzle in the olive oil. Blend until super smooth, again, scraping down the sides of the processor as necessary, about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture.
  4. Transfer to a serving bowl and drizzle with extra virgin olive oil. Add toppings of your choice, such as a sprinkle of smoked paprika, diced kalamata olives, or sun-dried tomatoes!
  5. Refrigerate any leftovers in a covered container for up to a week.
Recipe Notes

Nutrition Facts per serving (1/4 cup)Calories: 150Total Fat: 11 g; Saturated Fat: 1 g; Sodium: 450 mg; Potassium: 187 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 0 g; Protein: 5 g

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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. 

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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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