Turmeric Ginger Banana Smoothie

Whether you've been drinking a bit too much champagne lately or you are just feeling ready for a healthy kick start to the New Year.....find some time to add this refreshing Turmeric Banana Smoothie to the mix!

Turmeric is an Indian Spice that is know for it’s many positive health benefits:

• Natural anti-inflammatory

• Natural antibiotic and antiseptic

• Speeds up the healing of wounds

• Improves digestion and helps prevent gas and bloating

• Natural blood purifier

• Natural skin tonic and aids in improving skin conditions such as psoriasis and eczema

• Slows progression of MS and helps prevent progression of Alzheimer

• Lowers cholesterol and helps heal stomach ulcers

• Helps prevent cancer such as breast, prostate, skin, colon, lymphoma and leukemia and can also reduce side effects of chemotherapy

• Aids in fat metabolism and weight management

Turmeric Ginger Smoothie

• 1 banana

• 1 orange

• 1 1/2 cups Vanilla Almond Milk Unsweetened

• 2 tbsp hemp seeds

• 1/2 tsp turmeric

• 1/2 tsp ginger minced

• 1/2 tsp ground cinnamon

• 1 1/2 tbsp honey

• 1/2 tsp vanilla extract

• dash of black pepper

• 6-8 ice cubes

BLEND….And enjoy!

Easy Raw Chocolate Bark

If you love chocolate, then you will LOVE this EASY to make Chocolate Bark Plus….It’s good for you too! Cacao is abundant in minerals, vitamins and antioxidants and is quite literally a SUPERFOOD.

INGREDIENTS
3/4 cup coconut oil
3/4 maple syrup
1 cup raw cacao
1/4 teaspoon vanilla
Handful of Gogi berries, raisins + chopped dates
Handful chopped almonds, brazil nuts + hazelnuts

1. Liquify the coconut oil by placing it in a glass bowl, inside a bigger glass bowl that is filled with hot water.

2. Blend all ingredients except fruit and nuts in a blender.

3. Mix in the dried fruits and nuts by hand

4. Pour the mixture into a small baking dish.

5. Freeze for 3 hours before breaking into pieces. Keep frozen until ready to enjoy!!

Roasted Tomato Soup

Tomatoes get a lot of buzz in the nutrition world and for good reason. Tomatoes are loaded with the most well known antioxidant/carotenoid, lycopene.

What is lycopene, and why is it so great?

Lycopene is a carotenoid found in tomatoes which gives it that beautiful bright red color along with a host of other powerful health benefits. Tomatoes have been shown to have anti-cancer, anti inflammatory, and cardiovascular benefits.  Lycopene has been linked with prostate cancer prevention in several studies.

I got this recipe from my friend Peggy is who is an amazing chef and hostess. Enjoy!

Roasted Tomato Soup

Serves: 4

Ingredients:

• 3 pounds fresh tomatoes (about 4 cups, halved)

• 4 cloves garlic, peeled

• 2 small yellow onions, sliced

• ¼ cup extra-virgin olive oil

• Salt and freshly ground black pepper

• 3 cups vegetable stock. You could also use chicken stock

• 2 bay leaves

• Handful of chopped fresh basil or cilantro

Instructions:

1. Preheat oven to 450F/230C.

2. Wash, core and cut the tomatoes into halves. Spread the tomatoes, garlic cloves and onions onto a baking tray. If using vine cherry tomatoes for garnish, add them as well, leaving them whole and on the vine. Drizzle with ¼ cup of olive oil and season with salt and pepper. Roast for 35-4 minutes, or until caramelized. Check on everything every 10 or 15 minutes, make sure your onions do not burn.

3. Remove roasted tomatoes, garlic and onion from the oven and transfer along with any roasting juices into a large stock pot. Add 3 cups of the vegetable stock and bay leaves. Bring to a boil, reduce heat and simmer for 20 minutes or until liquid has reduced by a third. Discard bay leaves.

4. Puree the soup in a blender until smooth. Season to taste with salt and freshly ground black pepper.

5. Garnish in bowl with chopped fresh basil or cilantro.

Crunchy Thai Salad

This delicious Thai Salad features cool cucumbers, crunchy carrots, red bell peppers, red and Napa cabbage tossed together with a delicious citrus peanut dressing. It’s full of color, nutrition and is super easy to make!

Ingredients:

1/4 cup Creamy Peanut Butter
2 tbsps Unseasoned Rice Vinegar
2 tbsp Fresh Lime Juice (from one lime)
3 tbsps Vegetable Oil
1 tbsp Soy Sauce (use gluten-free if needed)
2 tbsps Honey
2 Garlic Cloves (roughly chopped)
1 Inch Square Piece Fresh Ginger (peeled and roughly chopped)
1 tsp Salt
1/4 tsp Crushed Red Pepper Flakes
2 tbsps Fresh Cilantro Leaves
4 cups Chopped Napa Cabbage
1 cup Shredded Carrots
1 Red Bell Pepper (thinly sliced)
1 Small English Cucumber, Halved Lengthwise (seeded and thinly sliced)
1 cup Cooked And Shelled Edamame
2 Scallions (thinly sliced)
1/2 cup Loosely Packed Chopped Fresh Cilantro

Directions:

For the dressing, combine all of the ingredients except for the cilantro in a blender and process until completely smooth. Add the cilantro and blend for a few seconds until the cilantro is finely chopped. Refrigerate until ready to serve.

For the salad, combine all of the ingredients in a large bowl and toss to combine. If serving right away, drizzle the peanut dressing over top and toss; otherwise, serve the dressing on the side so the salad doesn't get soggy.

Cedar Plank Salmon With Lemon & Rosemary

Meet your new favorite super simple summertime dinner. Perfect for a summer bbq, or an elegant gathering. You’ll love this healthy recipe!

Ingredients:

• Cedar Plank(s) For Grilling

• 1/4 cup Olive Oil

• 1/2 tsp Salt

• 1/2 tsp Freshly Ground Black Pepper

• 2 tsps Lemon Zest (from 2 lemons)

• 1 tsp Chopped Fresh Rosemary

• 1 tsp Chopped Fresh Thyme

• 2 cloves Garlic (minced)

• 4 Salmon Fillets

• Lemon Wedge

Fill a large bowl or sink with water. Soak the cedar plank(s) under the water for at least 1 hour.

In a baking dish large enough to hold the salmon, combine the olive oil, salt, pepper, lemon zest, rosemary, thyme, and garlic. Mix well. Add the salmon and turn to coat evenly with the marinade. Cover and refrigerate for at least 30 minutes or until ready to grill (you can do this up to 4 hours ahead of time).

Preheat the grill to medium-high heat (400°F to 450°F).

Pat the soaked planks dry and place the salmon on top. Place the planks on the grill grates, close the cover and cook for 10 to 15 minutes, or until salmon is done to your liking. Douse or mist the plank with a bit of water if it catches fire. Serve the salmon on a platter right off the plank with lemon wedges.

Easy Lentil & Sweet Potato Curry

This Lentil & Sweet Potato Curry is the perfect comfort food. Especially on a chilly, Sunday evening in fall. So cozy! It was all made in one pot, in less than an hour....a perfect bowl of healthy goodness.

Ingredients

• 2 tablespoons extra virgin olive oil

• 1/2 yellow onion, chopped

• 1 inch fresh ginger, grated

• 2 cloves garlic, minced

• 2 sweet potatoes, peeled and cubed

• 1 tablespoon yellow curry powder

• 1/2 teaspoon cayenne pepper, more or less to taste

• 4 cups low-sodium vegetable broth or water

• 3/4 cup red lentils

• 1 teaspoon salt, more or less to taste

• 1 can (14 ounce) coconut milk

• 2 cups baby spinach, chopped

• 2 cups cooked basmati rice for serving

• fresh cilantro, chopped, for garnish

• chopped cashews, for garnish

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onion and cook 5 minutes until soft. Add the ginger, garlic, and sweet potatoes and cook until fragrant, about 1 minute. Stir in the curry powder and cayenne and cook another minute.

Add the broth and lentils. Season with salt. Bring the mix to a boil over high heat, then reduce the heat to low. Cover and simmer 15-20 minutes, until the lentils are soft and the sweet potatoes tender.

Stir in the coconut milk and spinach, cook 5 minutes. Remove from heat.

To serve, add rice to a serving bowl and ladle the soup on top. Garnish with cilantro and cashews.

Ginger Tahini Dressing

Tahini is a highly nutritious paste that is made from sesame seeds. It’s rich in protein, fiber, copper, selenium and is full of healthy fats.

Here is a yummy tahini dressing which also contains immune boosting ginger and garlic!

I love it over salads or roasted veggies.

Ginger Tahini Dressing

• 2 tbsp olive oil
• 2 tbsp tahini
• 1 tsp garlic, minced
• 1/2 tsp grated ginger
• 2 tbsp apple cider vinegar
• 2 tbsp water

Whisk all ingredients or give it a whirl in a food processor.

Lisa's Immune Boosting Veggie Stew

This soup is like a multi-vitamin in a bowl!

It’s got amazing anti-microbial, anti-viral and anti-inflammatory properties. It's high in antioxidants which are great for the immune system. It’s rich with vitamin c, beta carotene, calcium, potassium, vitamin K, B6 and iron. It also boosts the metabolism, balances blood sugar levels and is an excellent source of plant protein!

Serves 4

Ingredients:

• 1 can black beans, rinsed

• 1 cup of red lentils

• 3 sweet potatoes, chopped

• 2 cups greens
  (spinach, kale, swiss chard or a combination of these)

• 1 tsp of fresh ginger grated

• 1 tsp turmeric

• 1/2 cayenne pepper

• 1 tsp ground coriander

• 1/2 tsp cumin

• 4 cups veggie broth (more may be needed)

• 3 cloves of garlic crushed

• 1 onion, chopped

• 4 stalks of celery, chopped

Directions:

1. Heat 2 tablespoons of olive oil in a pan over medium high. Saute the onions and celery for 6-8 minutes, until softened. Add the garlic and saute for an additional minute, being careful not to burn the garlic. Add the spices and ginger and mix thoroughly.

2. Add the sweet potato, black beans and lentils. Mix through coating everything. Add the veggie broth and bring to a boil. Cover, and reduce heat to a simmer for 20 minutes. Once the sweet potato is nice and soft take off the heat, add your greens place the lid back on and let it wilt down.

3. This soup can be made in large batches and frozen or eaten throughout the week, delicious with brown rice, quinoa or on its own.
   
   
   

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Fennel, Apple, Arugula Salad

Photo Credit: Kitchen Stories

Some good things to know about fennel:

• It’s high in fiber and vitamin C

• It helps eliminate bad breath

• It helps regulate menstruation and balance hormones

• Increases brain function

• Helps digestion

And it’s a wonderful and tasty vegetable! One of my favorite ways to serve fennel is shaved into salads, and this Fennel Apple Arugula Salad recipe is a winner!

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Ingredients

• 1 large fennel bulb

• 2 celery stalks

• 1 apple

• ¼ cup pine nuts

• ¼ cup olive oil

• 2 tsp honey

• 1 lemon (juiced)

• 4 cups arugula

• Shaved parmesan cheese (for garnish)

• Salt and pepper to taste

Instructions:

1. Using a Mandolin: Trim and thinly slice fennel bulb, thinly slice the celery, core and thinly slice the apple

2. Toast pine nuts over medium heat until golden brown and fragrant, then set aside to cool.

3. In a small bowl, combine olive oil, honey, lemon juice and salt and pepper until emulsified. Add fennel, celery, apples, and arugula to a large bowl. Toss with dressing until combined, then adjust seasoning as needed.

4. Transfer salad to a serving platter and garnish with shavings of parmesan and pine nuts.

Chickpea and Cauliflower Coconut Curry

Ingredients

• 2 Tbsp extra virgin olive oil

• 1/2 of 1 yellow onion, chopped

• 2 cloves garlic, minced

• ½ lemon, juiced

• 2 Tbsp fresh ginger, minced

• 1-2 Tbsp red curry paste (according to spice preference)

• 2 cups light coconut milk, canned

• 1 Tbsp curry powder

• 1 Tbsp maple syrup

• 1 Tbsp tamari or soy sauce

• ½ tsp sea salt

• ½ head cauliflower (chopped)

• 1 can chickpeas (rinsed and drained)

• Cooked rice (brown rice or jasmine)

• Cilantro and lime wedges for garnish

Instructions

1. Heat olive oil in a large dutch oven over medium heat. Add onions, shallot, garlic, sea salt and ginger. Sauté for 2-3 minutes, stirring frequently.

2. Add curry paste and stir. Cook for 2 minutes more.

3. Add curry powder, coconut milk, lemon, maple syrup and tamari and stir. Stir well and bring to a simmer over medium heat.

4. Once simmering, add cauliflower and chickpeas and simmer under low to medium-low heat for 10-15 minutes, stirring occasionally, to soften the cauliflower and chickpeas and infuse them with curry flavor. Serve over cooked brown rice or jasmine rice. Garnish with fresh cilantro.
   
   
   

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Sweet Potato + Spinach Egg Muffins

These healthy Sweet Potato and Spinach Egg Muffins that are portable, packed with protein, and delicious for a quick breakfast on the go!

Ingredients:
You will need 12 large baking cups!

• 1 tablespoon coconut oil

• 2 cups sweet potato, cubed and peeled

• 1/2 cup white onion, diced finely

• 1/2 teaspoon black pepper + pinch of salt

• 3 cups spinach, very finely chopped

• 1 teaspoon garlic, minced

• 6 eggs

• 1/8 teaspoon nutmeg

• 1/4 teaspoon sea salt

• 2 teaspoons nutritional yeast

• 1/2 teaspoon onion powder

• 2 tablespoons green onions, finely chopped

Directions

1. Preheat the oven to 350 degrees F.

2. In a frying pan with a lid, bring coconut oil to heat over medium-heat, about 20 seconds. Add the diced white onion and cook while stirring for 3 minutes.

3. Add the salt and pepper and the cubed sweet potato.

4. Stir well for one minute to combine all ingredients, cover and cook for 13 minutes. Check half way through, to make sure it’s not burning.

5. Reduce heat to low-medium and add the spinach and garlic. Continue to stir together for another minute.

6. Remove from heat and set aside to allow to cool.

7. In the meantime, mix eggs in a bowl with the nutmeg, sea salt, nutritional yeast and onion powder.

8. Evenly distribute the sweet potato mixture into 12 large muffin cups. Scoop the egg mixture with a 1/8 measuring cup and pour this amount over each sweet potato cup.

9. Using a fork, gently combine and toss the egg and sweet potato mixture together in the baking cup.

10. Top each cup with a little green onion and place in the oven.

11. Cook for 20-22 minutes, until they are cooked through.

12. Serve with fresh sea salt and black pepper.

Red Thai Chicken

Coconut Chicken Thai Curry

A flavorful and mild spicy chicken and vegetable thai curry recipe. Ready in under 30 minutes, and healthy too!

This is my family's current favorite meal, and trust me it will be yours too! 

Notes: This recipe is meant to serve as a base recipe for the chicken and the sauce, so plan on adding in your favorite veggies. It works well with bok choy, cauliflower, carrots or red bell peppers.  

Serve over rice, or cauliflower rice for a paleo version

Ingredients:

• 2 lbs Chicken Thighs (skinless, boneless)

• 1/4 cup Thai Red Curry Paste (divided)

• 1 tbsp Coconut Oil

• 1/2 cup Red Onion (finely diced)

• 2 cans Organic Coconut Milk (canned, full fat)

• Red pepper flakes (if you like it spicy)

Directions:

1. Preheat your oven to 400 degrees F.

2. Salt and pepper the chicken and then rub with half of the Thai red curry paste.

3. Heat the coconut oil in a cast iron or oven safe skillet on the stovetop over medium heat. Saute the red onions in the remaining Thai red curry paste for about 3 to 5 minutes.

4. Add the chicken thighs to the skillet and sear for 3 minutes per side. Add the coconut milk and bring it to a simmer.

5. Add in your veggies.

6. Once the coconut milk is simmering, transfer the skillet to the oven and bake for 15 minutes.

7. Remove from the oven, divide the chicken onto plates and

Killer Cauliflower Soup - My Most Requested Recipe!

For an easy and absolutely delicious lunch, you just can’t go wrong with this creamy (BUT VEGAN!) cauliflower soup.

Cauliflower is so nutritious!  It is loaded with vitamins, minerals and antioxidants like Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.   And guess what?  Cauliflower is also a good source of protein. 

Cauliflower & Leek Soup

Serves 8

Ingredients:

• 3 tablespoons extra virgin olive oil

• 2 large leeks, white and light green part only, chopped. (chop first and wash well, they are dirty inside!)

• 2 stalks celery, chopped

• 3 cloves garlic, finely chopped

• 1 large head of cauliflower, cut into 2 inch florets

• 4 cups vegetable stock (more if needed)

• 3 cups water (more if needed)

• 1 bay leaf

• 2 teaspoons sea salt, more or less to taste

• 1/2 teaspoon coarse black pepper, more or less to taste

• Garnish with chopped chives, parsley and almonds

TO MAKE:

In a large soup pot or dutch oven, heat the olive oil over medium-high heat. Add the leeks, celery, and a pinch of salt and sauté until soft, about 5 minutes. Add the garlic, cook for another minute, stirring.  (be careful not to burn the garlic or the soup will be bitter.)  Add the stock, 2 cups water, 2 teaspoons sea salt, 1/2 teaspoon pepper and the bay leaf, then bring to a boil. Add the cauliflower florets and turn the heat to medium; simmer 30 minutes until the cauliflower is tender. Discard the bay leaf. Puree the soup in small batches in a high-speed blender (I use a vita-mix) until very smooth.  Add the pureed soup back to the pot and stir in 1/2 to 1 cup more stock or water (if needed)

Garish with fresh chopped chives and parsley.  Chopped almonds are also a great addition!

Salt and Pepper Broccoli

This delicious roasted broccoli is an easy go-to recipe and takes little to no time to make. The broccoli is fiber filled and nutrient dense then seasoned with ume plum vinegar, a staple in Japanese culture for its salty flavor.

Ingredients

• 2+1/2 cups broccoli florets

• 1 tablespoon olive oil

• 2 teaspoons ume plum vinegar

• 1 teaspoon black pepper

• 1 teaspoon toasted sesame oil

Directions

1. Pre-heat the oven to 375 degrees F.

2. Toss the chopped broccoli florets and seasonings together in a large mixing bowl, ensuring the broccoli is well coated.

3. Place a piece of parchment paper over a baking sheet and evenly spread out the broccoli pieces.

4. Bake in the oven for 8-10 minutes, check half way through to toss.

5. They are finished when they are a little bit crispy on the edges and able to easily pierce a fork through the stem.

Baked Salmon with Parmesan and Herb Crust

Ingredients

• 1 salmon filet

• 1 -2 cloves garlic , minced

• 1/4 cup parsley, chopped

• 1/2 cup finely grated parmesan cheese

Instructions

1. Preheat oven to 425º F. Line rimmed baking sheet with parchment paper.

2. Chop the garlic, parsley and parmesan cheese in a mini processor, if you have one. (or by hand) Set aside

3. Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment paper. Bake salmon for 10 minutes. Remove from oven and remove top piece of parchment paper. Top with garlic, Parmesan and parsley mixture. Return to oven uncovered and bake for 15 minutes. The Parmesan cheese should have melted and lightly browned..

4. Allow to rest about 5 minutes and serve.

Why I love this:

Few single foods can bring as many health contributions to your diet in significant quantities as wild Alaskan salmon.  Salmon is an excellent source of Omega-3 fatty acids which are great for your heart, skin, mood and cognition.  It also a great source of vitamin d, selenium, and the essential amino acids.   This Salmon recipe is one of the easiest go to recipes you could have in your repertoire. The parsley and parm gives this salmon an amazing flavor for very few calories. Simple, easy, delicious and nutritious, and perfect for a quick dinner or date night – serve with your favorite steamed green veggie and whole grain for a delicious meal!

Magnesium 101

Magnesium 101: What You Really Need to Know

Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most important minerals for our bodies.

Magnesium is a powerful mineral responsible for over 300 different functions of the body. In fact, every organ in the body needs magnesium. It helps keep your blood pressure normal, your bones strong, your immune system in check, and your heart rhythm steady. It’s kind of a big deal, and a magnesium deficiency can wreak havoc on your body.

So what role does magnesium play?

Let’s find out…

Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn, a magnesium deficiency can affect our stress level and emotional state.

Magnesium is used in hospitals and given to patients intravenously who are having heart palpitations – the magnesium helps slow down their heart rate.

Magnesium is necessary for numerous chemical reactions in our body, including making DNA.

Magnesium helps maintain our brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.

Magnesium helps regulate muscle contractions – it opposite to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps.

Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.

Despite magnesium being abundant in our body, many people don’t get enough of it.

Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).

So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?

Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.

There could be consequences from consuming too much magnesium or not enough magnesium:

Too much magnesium can cause various symptoms, including diarrhea.

A magnesium deficiency (called hypomagnesemia) could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes.

Common symptoms of magnesium deficiency are:

• Muscle spasms and cramps

• Migraines and headaches

• Anxiety & depression

• High blood pressure

• Hormone problems

• Sleep issues

• Low energy

• Bone loss

And here’s good news! There are plenty of magnesium-rich natural food sources.

• Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)

• Raw almonds and cashews (raw nuts are better than roasted nuts – roasted nuts lose magnesium during the roasting process)

• Artichokes

• Dark chocolate
  Black beans, peas, and soybeans

• Green leafy vegetables (spinach)

• Whole grains (oat bran)

• Herbs (coriander, chives, dill, sage)

Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium. Or, take an epsom salt bath which is rich in magnesium.

However, the easiest (and yummiest) way of getting in your daily magnesium - is to include plenty of food sources high in this multi-tasking mineral, such as this Creamy Pumpkin Seed Butter!
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RECIPE:

Creamy Pumpkin Seed Butter

Ingredients:

• 2 cups raw pumpkin seeds

• 1-2 tsp. oil (grapeseed or olive)

Preparation:

1. Preheat oven to 350 degrees.
2. Spread the pumpkin seeds on a baking sheet.
3. Bake for 10-12 minutes, until lightly golden.
4. Cool for 15-20 minutes.
5. Put the pumpkin seeds in a food processor.
6. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
7. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, as needed, until the desired consistency is obtained.

REFERENCES:

https://www.healthline.com/nutrition/what-does-magnesium-do

http://www.magnesium.ca/

The Best Healthy Hot Chocolate

This healthy hot chocolate is a delicious alternative to the powdered mixes we used when I was a kid!

The comforting blend of cocoa, almond milk, almond butter, maple syrup, vanilla and coconut oil provide the decadent texture and warming flavors that you’d expect from a cup of hot chocolate.

I love using almond milk in this recipe as its easy flavor blends perfectly with the rich cocoa powder. If you want a creamier and nut-free drink, try using coconut milk instead.

Ingredients:

1 1/2 cups almond milk (or coconut milk)
1 tablespoon maple syrup
1 teaspoon organic coconut oil
2 tablespoons of raw almond butter
1/2 teaspoon of vanilla extract
Pinch of sea salt to taste
1 heaping tablespoon cocoa powder

Directions:

In a milk frother, add all ingredients into the frother container and put the setting on steam/hot to blend together. If you don’t have a milk frother, use a Vitamix or high-speed blender until thick and smooth. Then pour into a small pot and gently heat until warm.

Roasted Kale Chips

Roasted Kale Chips - Because I am always looking for ways to get teenagers to eat more Kale! I hope you family enjoys these as much as we do.

Roasted Kale Chips

Ingredients:
One 1½-pound bunch kale
1 tablespoon olive oil
1 tablespoon raw pumpkin seeds
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Directions:

Preheat the oven to 350 degrees and set out two baking sheets lined with parchment paper

Rinse the kale and pat dry with paper towels. Wrap the kale in another layer of fresh paper towel—the kale must be very dry in order to crisp up.

Roughly chop the kale leaves and discard the stems.

In a large bowl, toss the kale leaves with the olive oil, pumpkin seeds, salt and pepper, rubbing the leaves with your fingers to coat with the oil and spices. Arrange the leaves over the baking sheets and bake for 7 to 8 minutes. If the chips are crisp in the center, remove them from the oven and serve. Otherwise, bake for an additional 2 to 5 minutes, until the chips have crisped.

Quinoa Chicken Stir Fry: A Client Favorite!

A fast, healthy and yummy mid-week meal that everyone in the family can enjoy.……This stir fry requires few ingredients and even less effort!

You can always substitute the chicken for another protein like beef, shrimp, or tofu — so versatile. Your family will be begging for seconds! This recipe calls for serving over quinoa, but you could use brown or jasmine rice, of course!

Ingredients

• 1 lb Chicken Breast or Thigh (bone on)

• 1 cup Quinoa

• 1 1/2 cup Water

• 2 tbsps Tamari

• 1 tbsp Raw Honey

• 1 tbsp Apple Cider Vinegar

• 4 cups Broccoli (cut into florets)

• 1 tbsp Coconut Oil

• 1 Yellow Bell Pepper (diced)

• ½ Sweet Onion (chopped)

• 1 tbsp Ginger (grated)

• 3 Cloves Garlic (minced)

• 1/2 cup Cashews (or more)

• 3 Stalks Green Onion (chopped)

• Sea Salt & Black Pepper (to taste)

• Fresh Basil for serving

• lime wedges for serving

Preheat oven to 350ºF . Sprinkle the chicken with salt and pepper. Place on a baking sheet and bake for 30 minutes. Thighs may need 110 more minutes. Once done, remove from oven and dice into pieces or strips.

Meanwhile, add quinoa and water to a medium sized pot. Heat on high until it reaches a boil. Once boiling, cover and reduce to a simmer for 12 to 15 minutes. Once all liquid is absorbed, remove the cooked quinoa from heat, fluff with a fork and set aside.

Combine the tamari, honey and vinegar in a bowl and stir until mixed. Set aside.

Steam broccoli until bright green (5 minutes).

Heat oil in the skillet. Add the yellow pepper and onion and cook while stirring occasionally for 1 minute. Add the ginger, and garlic and cook for another minute. Stir in the broccoli, chicken and tamari mixture. Stir until heated through or until tamari mixture is absorbed.

Serve stir fry over a layer of quinoa and garnish with cashews and green onion. Season with more sea salt and pepper to taste. Serve with torn basil leaves and lime wedges. Enjoy!