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Nourishing Smoothie

9/26/2018

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My nourishing smoothie makes an energizing snack rich in vitamins, antioxidants, and fiber—and my family likes it!

Picture
Photo by Beauty Experts (CC BY 2.0)
Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
  • 2 ripe bananas
  • ½ can (7 oz.) coconut milk or milk of choice
  • 1 cup plain kefir (easily digestible) or plain yogurt
  • 2 tablespoons almond butter
  • 1 tablespoon ground flaxseed or chia seeds
  • 1 cup fresh or frozen berries (blueberries and/or raspberries recommended)
  • 2 cups ice

Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten.

Preparation: 10 minutes
Serves: 2
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Spinach and egg bites

9/12/2018

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Muffin tins are not just for muffins and cupcakes!

Picture
Photo by 305 Seahill (CC BY-ND 2.0)
These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
 
Prep
  • 1 cup spinach
  • 2 cups shiitake mushrooms
  • ⅓ cup green onions
  • 1 large clove garlic
 
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic.
Preheat oven to 350˚. Oil muffin tin or use liners if you prefer.
 
Stovetop
  • ½ cup uncooked millet
  • 2 cups water
  • ½ teaspoon salt
 
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed.
 
Bake
  • 6 eggs
  • 1 cup coconut milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon turmeric
 
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch.
 
Serve
  • ½ cup parmesan, shredded
 
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
 
Preparation: 45 minutes
Serves: 4
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Egg cups

8/22/2018

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Is the morning egg routine a little boring?

Picture
Photo by Mike (CC BY 2.0)
Try the simple act of baking your eggs in muffin tins, not only is it a nice diversion, they are also portable for a nice picnic or snack on the go. These egg cups are packed with vitamins and minerals, featuring kale and shiitake mushrooms. Kale has been extensively studied for its role in cancer prevention, it also has antioxidant and anti-inflammatory nutrients, as well as vitamins such as K, A and C and minerals such as manganese and copper. Shiitake mushrooms have been used medicinally in Asia for 6000 years and are only recently becoming known in the west for their abundant benefits. They are a great non-animal source of iron, as well as pantothenic acid (vitamin B5) and selenium.
 
Prep
  • 1 yellow onion
  • 3 cups shiitake mushrooms
  • 2 leaves kale
  • 2 cloves garlic
 
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
 
Sauté
  • 1 teaspoon turmeric
  • ½ teaspoon thyme, dried
  • ½ teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • 1 tablespoon butter
 
In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.
 
Bake
  • 10 eggs
  • ½ cup Parmesan cheese
 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
 
Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6
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Spinach mushroom frittata

7/4/2018

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I like eggs and the protein they provide, but I’ve gotten a bit tired of them.

Picture
Flickr user Wendell Smith (CC BY 2.0)
I find this dish more interesting and enjoyable, and I like the added dimension of red potatoes. Spinach is high in antioxidants and is a rich source of folate and vitamin C. Folate is the form of folic acid found in food. Folic acid is a member of the B vitamin family. Low folate levels are connected with poor cognitive function and dementia in the elderly. Spinach also contains a wide variety of phytonutrients, including flavonoids and carotenoids. Spinach’s flavor compounds have been shown to have powerful anti-inflammatory and anti-cancer properties.

Prep
  • 1 large shallot
  • 1 tablespoon cilantro or parsley
  • 1½ cups shiitake or other mushrooms
  • 2 cups fresh spinach
  • 1 medium sweet potato

Finely chop shallot and cilantro or parsley. Coarsely chop mushrooms and spinach. Thinly slice sweet potato.

Frittata
  • 8 eggs
  • ½ cup grated Parmesan cheese
  • ½ teaspoon turmeric
  • ½ teaspoon salt
  • 6 tablespoons extra-virgin olive oil
  • 2 tablespoons vegetable or chicken broth
 
Beat together eggs, cheese, turmeric, and salt. Set aside.

In large skillet, heat 3 tablespoons olive oil and broth over medium low heat. Add shallot, and stir often until soft (3–5 minutes). Add mushrooms and sauté until tender (3–5 minutes). Stir in spinach and cilantro and sauté 2 minutes, and then add mixture to egg mixture.

In large skillet, heat remaining oil over medium heat, fully coating bottom of skillet. Spread sweet potatoes over bottom of skillet in one or two thin layers and cook 5 minutes over medium heat. Pour egg and vegetable mixture over potatoes; turn heat down to low medium, and cover. Cook about 20 minutes, periodically checking to see if eggs are firm.

Serve
When done, run rubber spatula around edge of frittata, cut in wedges, and serve.

Preparation: 45 minutes
Serves: 4
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Superfood pudding

6/20/2018

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This lightly sweet pudding, reminiscent of tapioca, makes a delicious breakfast or snack.

Picture
Flickr user Roger H. Goun (CC BY 2.0)
Superfood pudding is easy to prepare, though it does need to rest for several hours or overnight. Chia and blueberries are both considered “superfoods” for their health benefits. Blueberries are, high in vitamins and have anti-inflammatory properties. There is promising new evidence that blueberries can improve memory and slow down or postpone the onset of cognitive problems. Blueberries are rich in antioxidant nutrients. By reducing the risk of oxidative stress in our nerve cells, it has been reported that blueberries support us in maintaining smoothly functioning nerve cells and healthy cognitive function. Chia has an abundance of Omega-3 fats as well as being high in calcium and manganese.
 
Prep
  • ½ cup sliced almonds
 
Toast almonds in a dry skillet over medium heat, stirring frequently, remove from heat and allow to cool.
 
Pudding
  • 1 can coconut milk
  • 2 cups plain Greek yogurt
  • 4 tablespoons maple syrup
  • ½ cup chia seeds
  • 2 teaspoons vanilla
  • ½ teaspoon Himalayan salt
  • 2 pints blueberries
 
Mix the coconut milk, Greek yogurt, 2 tablespoons maple syrup, chia, vanilla and Himalayan salt. Cover and refrigerate 8–12 hours, stirring occasionally.

Mix the blueberries with the remaining 2 tablespoons maple syrup. Stir in almonds.
 
Serve
Serve in dishes with alternating layers of chia mixture and berries.
 
Preparation: 15 minutes plus 12 hours to set up
Serves: 6
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Poached Egg Bowl

5/23/2018

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My poached egg bowl makes a warm and gently nutritious meal.

Picture
Flickr user Rob Galloway (CC BY 2.0)
Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
 
Prep
  • quinoa
  • 2 cloves garlic
  • 1 shallot
  • 3 cups spinach
  • 2 carrots
  • ½ inch ginger
 
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.
 
Stovetop
  • ½ tablespoon white vinegar
  • 4 eggs
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 2 tablespoons coconut oil
  • ¼ teaspoon turmeric
 
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque.
 
Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve.

Serve
Divide quinoa and spinach mixture into bowls, serve with an egg.
 
Preparation: 20 minutes
Serves: 4
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Mozzarella and zucchini frittata

4/11/2018

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With a subtle variety of flavors and textures, this lovely frittata is sure to be a hit for breakfast, brunch or even dinner!

Picture
Flickr user Ting Chen (CC BY-SA 2.0)
Cremini mushrooms are high in phytonutrients – be sure to choose mushrooms free of discoloration, as this is an indication of a reduction in phytonutrient content. Surprisingly, cremini mushrooms benefit the immune system to a greater extent, even, than shiitake mushrooms. Cremini mushrooms are high in minerals such as copper and selenium, and B-vitamins such as B2 and pantothenic acid (B5).

Prep
  • ½ red onion
  • 1 zucchini
  • ¼ pound cremini mushrooms
  • 7 large eggs, beaten
  • ⅔ cup fresh mozzarella
  • ½ cup fresh basil

Thinly slice red onion. Slice zucchini and mushrooms. Dice mozzarella.

Preheat oven to 350°.

Sauté
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt

Sauté onion, zucchini and mushrooms in oil until soft; transfer to shallow baking dish.

Bake
  • ¼ teaspoon pepper
  • 1 teaspoon turmeric

Whisk eggs, salt, pepper and turmeric, pour over zucchini mixture.

Bake until eggs are nearly set, about 3 minutes. Sprinkle mozzarella and basil on top, return to oven. When eggs are done, remove from oven.

Serve
Slice and enjoy!

Preparation: 30 minutes
Serves: 4


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Amaranth pancakes

1/31/2018

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Amaranth pancakes are nutty and substantial.

Picture
Flickr user deedavee easyflow (CC BY-SA 2.0)
Without gluten you won’t get light and fluffy diner-style pancakes. Nonetheless, they have a delicious, cake-like texture that will carry you until lunch. Maybe you’d like to consider making a double batch and carrying a few with you for hearty mid-afternoon snack? Cultivated by the Aztecs 8,000 years ago, amaranth was a major staple of ancient diets in Mexico and Central America. It is now used throughout the world and provides many health benefits. Recently, Amaranth is gaining more attention due to its remarkable nutrition. It is gluten-free and is the only grain with a documented Vitamin C content. It has high protein content, as well as antioxidant and anti-inflammatory properties; its high in calcium, iron, phosphorus, carotenoids and fiber. Enjoy this beneficial ancient grain along with the other vitamin- and mineral-rich ingredients in these hearty pancakes.

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