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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Chocolate Almond Truffles

April 12th, 2018 | no comments

This recipe is courtesy of Carla IaFelice, a Wellness Consultant for Heinen’s Grocery Store. It’s no-bake, uses only six simple ingredients, and takes less than 10 minutes to prepare.

The raw cacao powder-almond butter-sea salt combo means these truffles are a decadent blend of salty, sweet, and creamy. Whip up a quick batch and store in an airtight container in the refrigerator for up to a week or freezer for up to a month.

Oh, and by the way…each truffle contains 4 grams of fiber and only 5 grams of sugar!

Print Recipe
Chocolate Almond Truffles
If you are looking for something quick and sweet...and want to actually feel good about your "indulgence", then this recipe is for you! Free from gluten, grains, and dairy! 1 Earthfood per serving: ♥
Course Sweet Treats
Prep Time 10 minutes
Servings
servings (1 truffle = 1 serving)
Ingredients
  • 1 cup almond flour I like Bob's Redmill brand
  • 1/2 cup fresh ground almond butter
  • 1/2 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 2 pinches Sea salt
Course Sweet Treats
Prep Time 10 minutes
Servings
servings (1 truffle = 1 serving)
Ingredients
  • 1 cup almond flour I like Bob's Redmill brand
  • 1/2 cup fresh ground almond butter
  • 1/2 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 2 pinches Sea salt
Instructions
  1. Mix all ingredients together and roll into twelve ping-pong sized truffles. Add a tablespoon of water to the dough if too crumbly.
  2. Store truffles in an airtight container in the refrigerator for up to a week or freezer for up to a month.
Recipe Notes

Nutrition Facts per serving (1 truffle): Calories: 150Total Fat: 11 g; Saturated Fat: 1 g; Sodium: 30 mg; Potassium: 160 mg; Total Carbohydrate: 11 g; Dietary fiber: 4 g; Net Carbohydrates: 7 grams; Sugar: 5 g; Protein: 4 g

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Grain-free Granola

April 5th, 2018 | no comments

I love granola, but unfortunately there aren’t many brands out there that I would actually buy. Most are way too high in sugar!

This week’s recipe pick is one that I adapted slightly from Tastes of Lizzy T. It’s full of prebiotic-rich nuts to help fertilize the good bacteria in your gut: sunflower seeds, pumpkin seeds (pepitas), almonds, and pecans!

The only sugar is from naturally sweetened dates. If you prefer a hint of sweet, you could always add a touch of raw honey or pure maple syrup prior to baking.

This recipe is free of dairy, gluten, and of course…grains!

Print Recipe
Grain-free Granola
A delicious recipe without all of the added sugar of traditional granola! Full of prebiotic-rich nuts and seeds to grow the friendly bacteria in your gut. I enjoy this granola as a snack or sprinkled over apple slices that have been dipped in fresh ground almond butter. Free of grains, dairy, and gluten! 1 Earthfood per serving: ♥
Course Breakfast, Snack
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup raw unsalted pepitas (pumpkin seeds)
  • 1 cup raw unsalted sunflower seeds, shelled
  • 1 cup shredded, unsweetened coconut
  • 1 cup unsalted almonds, sliced
  • 2 cups unsalted pecans, chopped
  • 10 dates chopped
  • 1/3 cup unrefined coconut oil
  • 2 tsp. ground cinnamon
  • 3 tsp. pure vanilla extract
  • Dash or two Sea salt
Course Breakfast, Snack
Servings
servings (serving size: 1/4 cup)
Ingredients
  • 1 cup raw unsalted pepitas (pumpkin seeds)
  • 1 cup raw unsalted sunflower seeds, shelled
  • 1 cup shredded, unsweetened coconut
  • 1 cup unsalted almonds, sliced
  • 2 cups unsalted pecans, chopped
  • 10 dates chopped
  • 1/3 cup unrefined coconut oil
  • 2 tsp. ground cinnamon
  • 3 tsp. pure vanilla extract
  • Dash or two Sea salt
Instructions
  1. Preheat oven to 325 degrees.Mix all of the dry ingredients together in a large bowl.
  2. Melt coconut oil and add to a small bowl, along with cinnamon, vanilla and salt. Mix well and pour over the dry mixture. Stir to combine and evenly coat.
  3. Spread the granola on a baking sheet and bake for 20 minutes. Stir, then bake an additional 5 minutes. Allow to cool completely before storing in container. Enjoy as a snack or mixed into plain Greek yogurt!
Recipe Notes

Nutrition Facts per serving (1/4 cup): Calories: 210; Total Fat: 19 grams; Saturated Fat: 6 grams; Sodium: 30 mg; Potassium: 143 mg; Total Carbohydrate: 8 grams; Dietary Fiber: 3 grams; Net Carbohydrates: 5 grams; Sugar: 3 grams; Protein: 5 grams

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Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup

March 28th, 2018 | no comments

Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!

I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.

Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?

I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.

I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.

I have a feeling you’ll  this recipe. 

Print Recipe
Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Free from gluten, dairy, and grains, but full of nutrition and fiber, these pancakes will leave you feeling satisfied and nourished! 9 grams of fiber and 11 grams of protein per serving...not bad! You can store them in the refrigerator for up to a week or freeze up to a month! 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Instructions
  1. Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
  2. In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
  3. In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
  4. Fold the flour mixture into the wet mixture, taking care not to overmix.
  5. Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
Peanut Butter & Raw Honey Syrup:
  1. Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Recipe Notes

Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams

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10-Minute Pan-Fried Tempeh

March 21st, 2018 | no comments

Tempeh is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. And because it is fermented, tempeh is a decent source of probiotics— or healthy bacteria.

My favorite way to cook tempeh is by pan-frying in a touch of coconut oil and Bragg Liquid Aminos —an amino acid-rich alternative to soy sauce, which is made from non-GMO soybeans and purified water. I love piling tempeh atop a big green leafy salad adorned with a mound of roasted vegetables.

You can also add tempeh to your stir-fry, use it as a sandwich or taco filling, or in your favorite chili recipe! 

Print Recipe
10-Minute Pan-Fried Tempeh
Course Dinner
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 package Lightlife Organic Tempeh sliced crosswise into 12-14 even slices
  • 2 tsp. unrefined coconut oil
  • 1/2 tbsp. Bragg Liquid Aminos
Course Dinner
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 package Lightlife Organic Tempeh sliced crosswise into 12-14 even slices
  • 2 tsp. unrefined coconut oil
  • 1/2 tbsp. Bragg Liquid Aminos
Instructions
  1. Heat coconut oil in frying pan over medium heat. Add sliced tempeh and pan-fry each side until golden brown (about 3 minutes per side).
  2. Remove from heat and sprinkle with Bragg Liquid Aminos. Turn tempeh to make sure both sides absorb the aminos.
Recipe Notes

Nutrition Facts per serving: Calories: 215; Total Fat: 10 grams; Saturated Fat: 5 grams; Sodium: 250 mg; Potassium: 350 mg; Total Carbohydrate: 13 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 4 grams; Sugar: 0 grams; Protein: 21 grams

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Pesto Zucchini & Bean Pasta (low glycemic, gluten free, dairy free, vegan)

March 12th, 2018 | no comments

  • Healthy fat? Check!
  • Oodles of plant protein? Check!
  • One-third of your daily fiber requirement? Check!
  • Diabetic-friendly? Double check!
  • Earthfood abundant? Check…at 5 Earthfoods per serving!

I may be a bit biased, but I think it’s fair to say this recipe has it all—AND you’ll have it on the table in less than 30 minutes.

If you love the flavor of pesto, you will LOVE this recipe. It’s delicious served hot or cold, and is vegan and allergen-friendly (gluten/dairy-free). Can’t find pomegranate this time of year? No problem! Simply leave them out or substitute with a sprinkle of dried cranberries. It’s more the color I’m after here.

This is the second recipe I’ve shared using Explore Cuisine Organic Edamame and Mung Bean Fettuccine. I love this pasta because it is made strictly from beans. That’s it! Here’s the other recipe if you’d like to give it a whirl: Basil & Sun-Dried Tomato Bean Pasta.

Print Recipe
Pesto Zucchini & Bean Pasta (low glycemic, gluten free, dairy free, vegan)
A light dish, gentle on the blood sugar and chock full of nutrition! Serve it warm or cold and top with a piece of wild salmon if desired! 5 Earthfoods per serving: ♥♥♥♥♥
Course Dinner, Lunch
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine -cooked according to package instructions and drained
  • 16 oz. spiralized zucchini -or two large zucchini if spiralizing on your own!
  • 2 handfuls fresh basil
  • 4 cloves garlic -peeled and chopped into big chunks
  • 1/4 cup pine nuts
  • 1/2 cup extra virgin olive oil
  • 3/4 tsp. coarse sea salt
  • 1/2 cup pecans -chopped and toasted
  • 1/2 cup pomegranate arils -arils are the seeds of the pomegranate
Course Dinner, Lunch
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine -cooked according to package instructions and drained
  • 16 oz. spiralized zucchini -or two large zucchini if spiralizing on your own!
  • 2 handfuls fresh basil
  • 4 cloves garlic -peeled and chopped into big chunks
  • 1/4 cup pine nuts
  • 1/2 cup extra virgin olive oil
  • 3/4 tsp. coarse sea salt
  • 1/2 cup pecans -chopped and toasted
  • 1/2 cup pomegranate arils -arils are the seeds of the pomegranate
Instructions
  1. Add basil, garlic, and pine nuts to food processor and pulse until finely chopped.
  2. Add olive oil and salt and pulse until blended. If it's too thick, add a little more olive oil.
  3. Mix fettuccine with sauce until thoroughly combined. Gently fold in zucchini, pecans, and pomegranate. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 310; Total Fat: 25 g; Saturated Fat: 3 g; Sodium: 225 mg; Potassium: 700 mg; Total Carbohydrate: 16 g; Dietary fiber: 9 g; Net Carbohydrates: 7 grams; Sugar: 5 g; Protein: 14 g

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Gut-Loving Chocolate Peanut Butter Banana Smoothie

March 6th, 2018 | no comments

Who doesn’t love a good smoothie? My Gut-Loving Chocolate Peanut Butter Banana Smoothie uses no added sugar (honestly, it doesn’t need it!) and is a rich source of probiotics, which are good bacteria that offer numerous health benefits.

When it comes to strains of bacteria, more is better because different strains support different functions in your body. For example Lactobacillus acidophilus
supports digestion, absorption, and immune health, while Lactobacillus rhamnosus can help with vaginal and urinary health. Kefir contains a whopping twelve strains of live and active cultures, compared to only three strains in your standard yogurt.

Print Recipe
Gut-Loving Chocolate Peanut Butter Banana Smoothie
This smoothie is a super easy way to sneak some probiotics into your—and your unsuspecting family's—diet. If you like your smoothies a bit on the thicker side, simply reduce the amount of nut milk. You can easily make this up ahead of time and store in the refrigerator for a quick breakfast. 5 Earthfoods per serving: ♥♥♥♥♥
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Instructions
  1. Place all ingredients in blender and blend until smooth
Recipe Notes

Nutrition Facts: Calories: 325Total Fat: 17 g; Saturated Fat: 5 g; Sodium: 210 mg; Potassium: 325 mg; Total Carbohydrate: 30 g; Dietary fiber: 7 g; Net Carbohydrates: 23 grams; Sugar: 12 g (no added sugar); Protein: 12 g

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Golden Milk

February 26th, 2018 | no comments

I’ve lost track of the number of people over the years who’ve shared just how little time they take for themselves. In fact, most take ZERO! Some wear it proudly like a badge of honor, while others are quite embarrassed. They tell me how many hours they work each week and the number of activities their children are involved in. One woman I spoke to the other day works two jobs and over 70 hours a week to make ends meet!

But when I ask about them— specifically “how do you take care of YOU?”— all I get is a blank stare, followed by a: “Time for me? Yeah right!”

If this sounds like you, I understand your reality might not change (i.e. you still have bills to pay and your children still need you), but you can choose to carve out a little time just for YOU.

That’s where Golden Milk comes in. This soothing tonic is filled with anti-inflammatory compounds found in fresh turmeric and ginger, with a hint of cinnamon and pepper. Remember, pepper serves to increase the absorption of curcumin, which is the main active ingredient in turmeric.

Set aside 10-15 minutes in the evening, pour yourself a cup of Golden Milk (treat it like a special occasion by using a special mug or tea cup), put your feet up and bask in the wonder of the present moment while you sip on this beautiful, healing orange beverage.

As you wind down from a hectic day, you deserve to do a little something good for your body. Don’t you think?

Remember, If you don’t make the time, you’ll never take the time.

Print Recipe
Golden Milk
Set aside 10-15 minutes in the evening, pour yourself a cup of Golden Milk (treat it like a special occasion by using a special mug or tea cup), put your feet up and bask in the wonder of the present moment while you sip on this beautiful, healing orange beverage. Prepare in directed quantity and store in the refrigerator so you'll have it all week long! 2 Earthfoods per serving: ♥♥
Course Drinks
Servings
servings (one for each day of the week!)
Ingredients
  • 7 cups Unsweetened nut milk
  • 3-inch piece fresh turmeric root, peeled and grated
  • 3-inch piece fresh ginger root, peeled and grated
  • 1 1/2 tsp. cinnamon
  • 1 1/2 tsp. fresh ground black pepper
  • 1 tsp. raw honey (optional)
Course Drinks
Servings
servings (one for each day of the week!)
Ingredients
  • 7 cups Unsweetened nut milk
  • 3-inch piece fresh turmeric root, peeled and grated
  • 3-inch piece fresh ginger root, peeled and grated
  • 1 1/2 tsp. cinnamon
  • 1 1/2 tsp. fresh ground black pepper
  • 1 tsp. raw honey (optional)
Instructions
  1. Add all ingredients except honey to a saucepan. Heat on low for 10 minutes or until warmed through, stirring occasionally. Yes...this is my kitchen, and yes, this is the "disclaimer" I have posted for those who eat in my home. They can't say I never warned them! 🙂
  2. Remove from heat. Using a fine-mesh sieve to remove the pulp, pour milk into a pretty teacup or decorative mug. Top with a dash of cinnamon.
  3. Store remaining milk in a glass container and refrigerate for the week. Warm before serving.
Recipe Notes

Nutrition Facts (without honey): Calories: 40Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 150 mg; Potassium: 245 mg; Total Carbohydrate: 4 g; Dietary fiber: 1 g; Net Carbohydrates: 3 grams; Sugar: 0 g; Protein: 1 g

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Turmeric Roasted Vegetables

February 21st, 2018 | no comments

I used to totally dislike Brussels sprouts …and then I was introduced to the wonderful world of roasting. Wow! What a game-changer. Roasting is a simple cooking method that really brings out the flavor of your favorite (and not-so-favorite-until-now) veggies. You can roast just about any vegetable– and for even more flavor– season with sea salt, pepper, and unsalted herbs and spices. My favorite seasonings for roasting are turmeric, cumin, cayenne pepper, thyme, and garlic.

Curcumin is the main active ingredient in turmeric and is responsible for its anti-inflammatory properties in the body. Turmeric may offer protection against certain cancers, treat arthritis, benefit those with inflammatory bowel disease, reduce blood sugar, and help prevent Alzheimer’s disease. Because curcumin may also prevent
o
xidation of cholesterol, it offers hope for those with high cholesterol. Turmeric has a warm, earthy, sweet and peppery flavor and is a key ingredient in most Indian curries.

Fill your dinner plate with a layer of Turmeric Roasted Vegetables and top with a piece of wild salmon, or mix into salad greens, dress with extra virgin olive oil and balsamic vinegar, and top with strips of tempeh for a truly unforgettable salad!   →→→

Print Recipe
Turmeric Roasted Vegetables
2 Earthfoods per serving: ♥♥
Course Side Dish
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
servings
Ingredients
  • 4 cups Brussels sprouts trimmed and cut in half
  • 1 large sweet potato unpeeled and cut into 1/2-inch slices and then quartered
  • 2 cups cremini mushrooms, sliced in half Cremini mushrooms are sometimes called "baby bella" mushrooms
  • 1/4 cup extra virgin olive oil
  • Sea salt to taste
  • 1/2 tsp. ground pepper
  • 1 1/2 tsp. ground turmeric
  • 1 tsp. cumin
Course Side Dish
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
servings
Ingredients
  • 4 cups Brussels sprouts trimmed and cut in half
  • 1 large sweet potato unpeeled and cut into 1/2-inch slices and then quartered
  • 2 cups cremini mushrooms, sliced in half Cremini mushrooms are sometimes called "baby bella" mushrooms
  • 1/4 cup extra virgin olive oil
  • Sea salt to taste
  • 1/2 tsp. ground pepper
  • 1 1/2 tsp. ground turmeric
  • 1 tsp. cumin
Instructions
  1. Preheat oven to 400 degrees. Wash and trim all vegetables and add to a large bowl.
  2. Drizzle with olive oil and add salt, pepper, and spices. Using a large spoon, stir vegetables to evenly coated with oil and spices.
  3. Spread in a single layer on baking sheet and bake for 30-40 minutes until tender. They should still have a slight crunch to them!
Recipe Notes

Nutrition Facts: Calories: 210Total Fat: 15 g; Saturated Fat: 2 g; Sodium: 330 mg; Potassium: 480 mg; Total Carbohydrate: 19 g; Dietary fiber: 6 g; Net Carbohydrates: 13 grams; Sugar: 6 g; Protein:5 g

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Simple Mediterranean Mason Jar Salad

February 14th, 2018 | no comments

OK, I admit…this meal doesn’t look like it could satisfy a mouse, does it? But I have to tell you…it packs a serious punch, without making you feel stuffed. And since most of us want to be productive after lunch, this salad is the perfect solution. 

It gets its “staying power” from the protein and fiber-rich lentils and fat-rich hummus– which is made from chickpeas, olive oil, and tahini (ground sesame seeds).  

Looking for a little extra protein? Add a couple ounces of pulled rotisserie chicken, wild salmon, or tuna. A chopped hard-boiled egg would work too! 

You can easily prepare this salad ahead of time and store in the refrigerator for tomorrow’s lunch. Enjoy!

Print Recipe
Simple Mediterranean Mason Jar Salad
4 Earthfoods per serving: ♥♥♥♥
Prep Time 5 minutes
Cook Time 20 minutes (for lentils)
Servings
serving
Ingredients
  • 2 tbsp. hummus
  • 1/2 cup lentils, cooked
  • 2 tbsp. balsamic vinegar
  • Sea salt and pepper to taste
  • 1/4 cup fresh berries
  • 2 cups mixed greens
  • 2 tbsp. sliced almonds
  • 5 kalamata olives
  • 2 tbsp. fresh basil, cut into ribbons
  • 2 tbsp. feta cheese or shredded Parmesan/Asiago cheese
Prep Time 5 minutes
Cook Time 20 minutes (for lentils)
Servings
serving
Ingredients
  • 2 tbsp. hummus
  • 1/2 cup lentils, cooked
  • 2 tbsp. balsamic vinegar
  • Sea salt and pepper to taste
  • 1/4 cup fresh berries
  • 2 cups mixed greens
  • 2 tbsp. sliced almonds
  • 5 kalamata olives
  • 2 tbsp. fresh basil, cut into ribbons
  • 2 tbsp. feta cheese or shredded Parmesan/Asiago cheese
Instructions
  1. Prepare one bag of lentils according to instructions. Drain and set aside to cool. Scoop out a 1/2 cup portion and mix with balsamic vinegar and salt/pepper to taste. Refrigerate leftover lentils in sealed container and add to your meals throughout the week.
  2. Layer a mason jar in the following order: hummus, prepared and seasoned lentils, berries, greens, almonds, olives, fresh basil, and cheese. Enjoy!
Recipe Notes

Nutrition Facts: Calories: 400Total Fat: 21 g; Saturated Fat: 4 g; Sodium: 625 mg; Potassium: 132 mg; Total Carbohydrate: 37 g; Dietary Fiber: 13 g; Net Carbs: 24 g; Sugar: 8 g; Protein:18 g

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