Home image

Watermelon Blueberry Ice Pops

We made these as a treat when my niece was in town and they wanted to “cook”.  The process was easy and they had fun.  When it came time to eat, they loved the fact that this healthy treat was made by their little hands!  Also, the small portion of the “ice cube” treats makes it more “fun” for little people (and adults) to enjoy – not to mention this reduced the amount of food that is un-eaten.

2 cups watermelon (cubed and seeds removed)

1/4 cup fresh orange juice (juice from 1 large orange)

2 Tbsp fresh lemon juice (juice from 1 large lemon)

2 Tbsp honey or agave nectar

1 cup blueberries

Popsicle sticks or toothpicks

2 ice cube trays

In a blender of food processor, puree the watermelon, orange juice, lemon juice and honey.

Pour the mixture into an ice cube tray.  Put 2 -3 fresh blueberries in each cube.  Place in freezer for 45 minutes.  Then insert Popsicle sticks or tooth picks into each cube, freeze for 4 – 6 hours (until firm).

Enjoy!  These can be used as mini treats or even used to flavor your water.

Posted in Uncategorized | Leave a comment

Lemon Basil Shrimp Pesto Over Squash Fettucini

A simple but delicious recipe that is not only gluten free, “paleo” friendly, “clean eating” or one may even say it’s “dirty”* food. Bottom line this is a delicious and nutritious meal that can be enjoyed by anyone who loves good food!

Ingredients:

1 pound shrimp

2 large squash or 4 small

3 – 4 bunches of fresh basil

1/2 cup macadamia or cashew nuts

1/4 cup olive oil

Juice from 1 lemon (about 3 Tbsp)

3 garlic cloves

1 tsp sea salt

Directions:

1. Using a potato peeler,”peel” the yellow squash.  Toss the skin (when steamed it is tough).  Peel down the soft part until you see the seeds. Use the “meat” of the squash as your “noodles”.  Steam the squash for 3 – 5 minutes.  Set aside.

2. Place nuts, garlic, basil, olive oil, lemon juice and  salt into a food processor. Puree until it becomes a slight paste.
Set aside.
3. Steam shrimp for 5- 7 minutes or until pink.
Once the shrimp is cooked, toss with the pesto and serve over the squash “fettucini”. Enjoy!
Forget all the fancy titles – this is just good, nutritious food packed with flavor!

*Dirty eating is eating foods from the garden…because in reality the foods from the garden are full of dirt!

Posted in Uncategorized | Tagged , , , , , , , | 1 Comment

Nutrient Packed Power Balls

Now a days trying to eat healthy is a challenging task for most individuals. We may be juggling full time jobs, school, or even children and nutrition usually takes a back seat to what we feel are our main priorities. But what many do not realize is that nutrition needs to be our number one priority! If we do not eat right and take care of our bodies all of those other priorities suffer because we are not taking care of ourselves.

“But I don’t even know where to start”; the question on most people’s minds. It starts by making one small change at a time. So the next morning, when you go to the office, try this quick and easy snack you can grab on the go.  These nutrient packed power balls require no baking, so you can make them the night before and have them ready to go to bring with you to indulge in a nutritious and yummy treat.

Making them is as easy as 1, 2, 3!

Ingredients:
½ cup chopped dates
½ cup dried strawberries
½ cup craisins
½ cup sunflower seeds
½ cup pumpkin seeds
¼ cup flax seeds
½ rolled oats
1 cup agave nectar
½ cup almond butter
1/3 cup sesame seeds
2 plain corn cakes
¼ cup cocoa powder

Procedure:

  1. Place dried fruit and all seeds (except sesame seeds) in a food processor. Process until crumbly.
  2. Add remaining ingredients (except sesame seeds) and process until mixture is of even consistency.
  3. Using a tablespoon scoop out mixture and shape into balls. Be sure to compact each ball so the mixture sticks together well.
  4. Roll each ball in sesame seeds. Set on a platter and cover with plastic food wrap. Place in refrigerator.
  5. Enjoy!

This power packed snack will hit you with a blast of fruity flavors with every bite. With a plethora of different dried fruits to choose from, alternating different ingredients according to your personal preference is very easy to do with this recipe. Some of our substitutions were that we didn’t have dried apricots so we altered the recipe by adding crasins and dried strawberries. These two alterations are lower in calories, carbohydrates, and sugars. Another alternative could be substituting or just adding in dried blueberries for added taste. We also substituted original flavored coco lite corn cakes for the plain brown rice cakes that the recipe called for. These corn cakes are very low in calories only 16 per serving. They are also low in sodium with only 5 mg per serving. If you would like to add in even more flavor to your power balls there are other coco lite cake flavors like strawberry, blueberry, or mixed greens flavors to give your power balls another added twist!

Fueling our bodies with a blend of nutritious foods allows us to work at our fullest potentials. By adding this power packed snack into your repertoire, you will never have the excuse that you were ever too busy to snack smart!

Recipe adapted from the “Eat-Clean Diet Recharched” book by Tosca Reno.

Posted in Uncategorized | Leave a comment

Colorful Asian Noodle Bowl

This Asian Noodle Bowl was a very easy and delicious dish that included lots of vegetables and flavors to brighten up any mealtime! This recipe is a great one to play around with because almost any vegetable you have on hand could be incorporated into it. In other words, it is a wonderfully delicious way to get your veggies in and use your produce before it goes bad!

Ingredients:

  • 2 large boneless, skinless chicken breasts, sliced into 1/4 inch strips
  • 2 Tbsp low-sodium soy sauce
  • 1 clove garlic, finely chopped
  • 2 Tbsp rice wine vinegar
  • 2 Tbsp toasted sesame oil
  • 4 cups low-sodium chicken or vegetable broth
  • 1 package (8 oz dry) soba or Asian noodles
  • ½ cup frozen peas
  • 1 cup broccoli spears or florets
  • 1 cup cauliflower spears or florets
  • ¼ cup sliced red pepper
  • 1 small carrot, peeled and grated or sliced
  • 4 green onions, thinly sliced
  • 4 generous handfuls of kale

Procedure:

  1. Combine chicken, soy sauce, garlic, rice wine vinegar and toasted sesame oil in small sauce-pan. Begin to heat mixture over medium heat.
  2. Add broth and bring to a gentle boil. Continue cooking for at least 10 minutes until chicken is no longer pink
  3. Add noodles, peas, broccoli, and red pepper. Cook until broccoli is tender-crisp. Reduce heat and cover.
  4. Stir in carrot and green onion.
  5. Before serving, divide kale leaves among four bowls at the bottom of each bowl. Ladle soup into each bowl, dividing ingredients evenly. Garnish with peanuts (optional).
  6. Enjoy!

This dish will fill your kitchen with the most wonderful aroma that could make anyone hungry! The aroma of all of the different oils and sauces used was amazing, even though very little of each was used. This goes to show that a little bit of these strongly flavored oils goes a long way. This is important because many of these oils, though delicious, are very high in sodium. Even though a small amount was used, we still chose the low-sodium soy sauce, which has approximately 40% less sodium than the regular version. The recipe also recommends using low-sodium chicken broth, since regular chicken broth usually has around 600 to 1000 mg of sodium per cup while some of the lower sodium options have as low as 150 to 200 mg of sodium per cup. Since we did not have any chicken broth, we improvised by only using ¾ of a bouillon cube to make the four cups of chicken broth instead of the 4 cubes usually used to make this amount. We made this decision because we saw that one bouillon cube had 1,100 mg of sodium in it, meaning the four cubes would be 4,400 mg of sodium for just the broth! We were afraid not using enough chicken broth would affect the flavor but in the end, the strong flavors of the oils and letting the chicken and vegetables soak in the water during and after cooking made it to where you couldn’t even tell!

One important thing we realized when making this or any recipe is that it does not have to be perfect and you don’t have to follow the recipe exactly! For example, the recipe called for some of the ingredients in the recipe to be thinly sliced, grated, or passed through a press, but we just cut them into small to medium pieces. Also, we chopped and included an entire red pepper, even though it only called for ¼ cup. We made the recipe our own by improvising when we didn’t have some of the ingredients that the original recipe called for. The fun part of making recipes is playing around with them by being creative and using what you have! For example, we had some cauliflower that needed to be used so instead of putting two cups of broccoli as the recipe called, we put one cup of broccoli and one cup of cauliflower. We also used kale instead of spinach at the end of the recipe. Finally, we put a few peanuts on top of the dish after it was served to add a little something extra. When you make this recipe, feel free to add any vegetables or extras you like for a different twist!

The great mix of colorful vegetables gives the dish a great appearance and taste! Adding the vegetables in different stages of the cooking also allow for differing and interesting textures of the dish, which add to its appeal. Overall, this dish is an excellent and quick way to add some color and variety to your meals!

Recipe adapted from the “Eat-Clean Diet Recharched” book by Tosca Reno.

Posted in Uncategorized | Tagged , , , , | Leave a comment

Banana Pancakes

A healthy and delicious version of the pancake using bananas instead of flour and no added sugar. That means less calories and gluten free. They are fun and easy to make, great for the kids or someone with a gluten intolerance. Only requires a few common ingredients that can be found in kitchen.

Ingredients

  • 1 Large banana
  • 1 Whole egg
  • 1 Egg white
  • 1 Teaspoon vanilla
  • 1 Teaspoon baking powder

Ingredients

Preperation

  • Peel the banana and place in a bowl
  • Mash banana into a soft cream like substance, leaving no clumps
  • Add the eggs, vanilla, and baking powder
  • Whip ingredients very thorough, until batter becomes thick and fluffy
  • Heat pan to a low heat
  • Spray pan with cooking spray
  • Pour batter onto pan
  • Flip pancakes when outside surface begins to harden
  • Cook other side (1-2 minutes)
  • Serve

What started out as a banana will then look like this. You can serve the pancakes with other various fruits and have a fruit filled breakfast.

Posted in Uncategorized | Tagged , , , , | Leave a comment