 No-bake energy bites pack a lot of nutrition and make the perfect grab and go snack, after workout pick me up, quick breakfast, or even a sweet treat.
Packed with protein, power bites boost metabolism and increase fat burn. Healthy fats allow these bites to be filling and help reduce inflammation.,Omega-3 fatty acids, found in sources such as hemp hearts, chia seeds, and nuts feed both brain and heart-health. Made from whole foods, they contain no gluten, dairy, added refined sugars or artificial ingredients. Many commercial protein bars are loaded with processed ingredients and chemical additives that the body doesn’t know how to digest. When you make your own energy snacks, you know exactly what is going in them. Your body will love you for it!
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 Coconut Curry Chicken Vegetable Soup
Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free, Peanut Free (Options provided for both vegetarian and vegan palates) This creamy easy-to-make coconut curry chicken vegetable soup satisfies the taste buds and warms the body from the inside out. It’s nutrient-packed and immune boosting with the super healing powers of turmeric and ginger. According to Dr. Andrew Weil, one of the leading experts in Integrative Nutrition and the founder and director of the Arizona Center for Integrative Medicine at the University of Arizona, adding ginger and turmeric to your diet can help decrease inflammation in the body. Turmeric is a very powerful anti-inflammatory and helps to reduce joint pain. It also helps to prevent against Alzheimer’s, arthritis and cancer. Dr. Weil suggests trying to add a level teaspoon daily to your food. Use in smoothies, stir fry, soups, etc., as preventive medicine. This soup not only boasts great flavor but disease-preventive ingredients due to their anti-inflammatory and immune enhancing properties. Give it a try – it’s perfect for those chilly days! 
 ,Jump start your day with an energizing smoothie that takes less than 5 minutes to make. This tasty green berry smoothie is the perfect breakfast choice or snack for those on the go.
Packed with low glycemic fruits, powerful greens and fiber this smoothie is essential to balance your digestive system and give you the protein and nutrients your body needs. Topped off with essential fatty acids crucial for your body to function, it ensures the stay-power to keep you satisfied until lunch or in between meals. Essential fatty acids are important to take in as our bodies do not make them. We need to eat foods rich in fatty acids like chia seeds, flax seeds, walnuts, salmon, or other sources. They are also known for their anti-inflammatory effects. By adding the South American superfood chia seeds to your smoothie, you are getting a powerhouse of omega 3’s and nutrients. Grown in Mexico and South America, ancient civilizations believed that the chia seed provided supernatural powers. In Mayan, “chia” means “strength.” Chia seeds have little to no flavor and can be added to a wide range of foods for texture. Flax is another rich source of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). Flaxseeds are most beneficial when ground into flaxseed meal as it helps absorb the fiber it contains keeping you full until your next meal.  Soups and stews are nourishing and perfect meal time ideas for busy people on the go.
This delicious, hearty and packed-with-nutrition chili is loaded with protein and vegetables and will sure to become a household staple.  Serves 4 2 lemons, sliced 1 tablespoon rosemary 1 tablespoon thyme 2 cloves garlic, thinly sliced 4 chicken breasts (boneless, skinless) dash salt & pepper 1 tablespoon extra virgin olive oil Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic. Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil. Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it). Serve with plenty of fresh roasted vegetables & enjoy! Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!  Are you ready for a healthy and simple gluten free banana bread/muffin that won’t cause an insulin surge in you and your family? Then check out the recipe below.
Grab your over-ripe bananas and try this easy, time saving recipe. It can be made into 10 large muffins, one large loaf, mini muffins or whatever suits your family’s needs. This flawlessly moist and filling bread is nutty and flavorful, jam-packed with oats, cinnamon and raisins, sure to satisfy even the most finicky appetite. The health benefits can be our little secret!  Photography by Dédé Wilson Do you love pancakes, but want a healthier, guilt-free version that won't leave you feeling sluggish, bloated and full?
Then you will love this mouth watering, fluffy pancake recipe that is both gluten free and dairy free and sweetened naturally. I also offer an eggless option that is equally tasty. That is the way I make them and the family loves them. This healthy, delicious option will sure be a hit at your next weekend family brunch! 
Recipe (Myth-free salad, filling and nutritious): Kale Cucumber Salad Serves 2 Salad 4 cups kale, de-stemmed and torn into pieces 1 Tbsp olive oil 1 Tbsp fresh lemon juice 1/2 tsp sea salt 1 cup cooked beans of your choice (white beans, chickpeas, etc.) 1 cup cooked quinoa, divided 1 cucumber, sliced and divided Cucumber Dill Dressing ½ cup tahini ½ lemon, juiced 2 tbsp dill ½ cup cucumber, chopped 1 green onion, chopped ½ tsp maple syrup 2 dashes salt 2 dashes black pepper ¼ tsp garlic, minced Instructions Add kale to a medium bowl along with the salt and lemon juice. "Massage" the kale for five minutes until leaves are sweet, tender and bright green. Add the olive oil and give it one more quick "massage." Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp. at a time until desired thickness is reached. Divide kale and remaining salad ingredients into two bowls. Add dressing to salad and gently toss. Serve & enjoy! Tips: For a bit of color, add red peppers or dried cranberries. Extra dressing can be stored in the fridge for a few days. 
Recipe (Probiotic-rich): Fermented Carrots Serves 12 1 L warm water 4 tsp salt 4 carrots, medium, peeled, sliced 1 clove garlic, smashed (optional) Instructions Make a brine by dissolving the salt in water. Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top. Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can use a "fermenting weight"). Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste. Get creative with your recipes:
Serve & enjoy! Tip: Use this as a side dish, or even a snack.  Recipe (Latte): Pumpkin Spice Latte
Serves 1 3 tbsp coconut milk or almond milk 1 ½ tsp pumpkin pie spice (or cinnamon) ¼ tsp vanilla extract 1 tbsp pumpkin puree ½ tsp maple syrup (optional) 1 cup coffee (decaf if preferred) Instructions Add all ingredients to blender and blend until creamy. Serve & enjoy! Tip: You can use tea instead of coffee if you prefer.  Recipe (vitamin D and zinc): Honey Sesame Salmon
Serves 4 2-3 lbs salmon fillets ¼ cup soy sauce, tamari* or coconut aminos** ¼ cup sesame oil 1 lemon, juiced 2 tablespoons honey or coconut nectar 1” of ginger, shredded or 1 teaspoon ginger powder 1 tablespoon coconut oil 2 tablespoons diced green onions or chives 2 tablespoons sesame seeds Mix soy sauce/tamari/aminos, sesame oil, lemon juice, honey/coconut nectar and ginger together to make a marinade. Place salmon in a glass dish and cover with marinade. Let sit for a few hours or overnight. Heat a large cast iron frying pan over medium heat and add coconut oil. Place salmon in pan skin side down and cook for 2-3 minutes. Pour marinade into the pan, lower the heat and cook for 3-5 more minutes or until salmon flakes easily with a fork. Sprinkle with diced green onions/chives and sesame seeds. Serve and Enjoy! Tip: Wild salmon can contain up to 4 times the amount of vitamin D as farmed (Atlantic) salmon. It is also high in omega 3 acids in contrast to the farmed salmon which is packed with inflammatory omega 6 fatty acids and high in PCBs (cancer causing industrial chemicals). Notes: *Tamari is a type of naturally fermented soy sauce made without or little wheat (read labels); and specifically a Japanese form of soy sauce, traditionally made as a byproduct of miso paste. ** Coconut aminos are a low-glycemic, vegan, and gluten-free alternative to soy sauce made from aged sap of coconut blossoms and salt with 17 amino acids and about 65% less sodium than regular soy sauce.  How to make ice cream that is guilt free, healthy and yummy!
This guilt free Strawberry Ice Cream allows you to eat a healthy lifestyle, but still enjoy yummy desserts. Made from frozen strawberries and almond milk, it is dairy free, gluten free, paleo, raw, and vegan! Yet as you savor it, you will feel as though you are treating yourself to a bowl of your favorite ice cream – it is that creamy! Only a few ingredients are needed and a blender or food processor works great. Also included are a few flavor variations to tempt your curious taste buds.  Fresh Berry & Orange Salad (2 servings) 4 cups mixed salad greens 1/2 cup fresh blueberries 1/2 cup fresh strawberries 2 oranges sliced 1 avocado sliced Sliced onions of your choice (green or red or both!) 1/2 cup toasted chopped pecans or other nuts (sunflower seeds, almonds) Orange Hemp Seed Dressing (see below) Pinch of salt Pinch of pepper Directions:
Orange Hemp Seed Dressing Makes about ¾ cup ½ cup hemp seeds ½ cup orange juice (fresh squeezed) 1 clove of garlic, peeled dash salt and/or pepper Blend all ingredients together until creamy. Serve on top of your favorite salad and Enjoy! Tip: You may substitute chopped walnuts or pine nuts for the hemp seeds for variety. May substitute mandarin oranges if you do not have access to fresh oranges. Store extra in airtight container in the fridge. Will keep for about a week.  Recipe (Smoothie meal): Chia Peach Green Smoothie
Serves 1 handful spinach 1 tablespoon chia seeds 1 banana 1 chopped peach 1 cup unsweetened almond milk Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend). Wait a couple of minutes for the chia seeds to start soaking up the almond milk. Blend, Serve and Enjoy! Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference. Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein. |
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