Category Archives: recipe

MORNING DETOX DRINK

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WHAT HAPPENS WHEN YOU DRINK APPLE CIDER VINEGAR AND HONEY ON AN EMPTY STOMACH IN THE MORNING?

This drink is strongly recommended for people who experience various kinds of inflammation, problems with digestion, and pain in the muscles, joints or throat.

 Here is a list of several benefits you will gain from this mixture:

  • Eliminates pain in the joints
  • Eliminates acid and heartburn
  • Helps with digestion and constipation
  • Reduces cholesterol in the blood thus decreases blood pressure
  • Helps with weight loss
  • Great for a sore throat
  • Energy booster
  • Gives a healthy glow to the skin
  • Eliminates bad breath
  • Helps with inflammation

Why should I use exactly this combination?

We lead stressful and fast-paced lifestyles consuming large amounts of unhealthy food and drinks. This leads to changes of the pH value in our body. A low pH makes the body acidic which leads to many diseases, infections, inflammation and lack of energy. Consuming this drink in the morning, before any of your daily activities, will give you an excellent energy boost and later, when the apple cider vinegar becomes digested, it will make your body more alkaline.

The quality of ingredients for this drink:

Before anything else you must make sure that the products you use are 100% natural i.e. organic and unprocessed. If you use ordinary vinegar and honey, which is processed and sold in any supermarket, you won’t get the desired results.

Ingredients:

  • 1 teaspoon of raw honey
  • 1 teaspoon of organic, unfiltered apple cider vinegar (you can use 1 tablespoon if the taste doesn’t bother you)
  • 1 cup of hot water

When you should drink it?

Ideally you should drink it daily, in the morning, 20 minutes before breakfast so it has time to be digested. You may also consume it during the day depending on your needs and preferences.

 

STUFFED VEGGIE AND CHEESE EGGPLANT

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Ingredients

  • 2 small eggplants**
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, peeled and minced
  • 1 small zucchini, chopped
  • Pinch of black pepper
  • ½ cup tomato sauce
  • ½ tsp dried thyme
  • 1 tsp dried basil
  • ½ cup shredded low-skim mozzarella cheese
  • 4 tbsp grated Parmesan cheese

**Use small eggplants about ½ pound each. Larger eggplants will be more bitter.

Directions

  • Preheat oven to 375° F. Prepare a baking pan with nonstick cooking spray.
  • Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about ½ inch of flesh. Cube the eggplant pulp into ½ inch pieces.
  • Place a large sauté pan over moderate heat and add the oil. Once the oil is hot, add the onion, garlic, zucchini, black pepper, and the cubed eggplant. Cook, stirring until very tender, about 5 to 7 minutes. Add the tomato sauce, thyme and basil.
  • Lightly spray the cut edges of the eggplant halves with nonstick cooking spray. Spoon one quarter of the vegetable mixture into each shell. Top each eggplant with ¼ of the mozzarella and Parmesan.
  • Place the stuffed eggplants in the prepared baking pan and bake until the eggplant is hot and the cheese is bubbly, 20 to 25 minutes.

*adapted from SparkPeople.com

Watermelon, Cucumber, Feta and Mint Salad 

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Ingredients:

  • 1/4 watermelon, diced into bite-sized chunks
  • 1/2 cucumber, diced into bite-sized chunks
  • 2 ounces feta, crumbled
  • 1 lime
  • 1 tbsp extra virgin olive oil
  • 4-5 fresh mint leaves, chopped
  • freshly ground black pepper
Directions:
Toss the watermelon and cucumber together in a large bowl. In a small bowl, whisk together lime juice, olive oil and pepper. Pour dressing over the salad and sprinkle with feta and mint.

BREAKFAST SMOOTHIE BOWL

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(Approximately 240 calories, 14 grams of fiber) 

(One serving)

Ingredients:

  • ¾ cup unsweetened non-dairy milk (coconut, almond, etc)
  • 1 small apple, chopped
  • 2 teaspoons almond or other nut butter
  • 1 cup frozen berries
  • A few ice cubes
  • ½ inch fresh ginger, peeled and minced (optional)

Toppings: (all optional or add others you like)

  • 2 teaspoons hemp seeds or chia seeds
  • 1 tablespoon chopped almonds or walnuts
  • 1 tablespoon sunflower seeds

Directions:

Place milk, apple, almond butter, frozen berries, ice cubes and ginger (if using) in a high power blender and puree. Pour into a bowl and add toppings of your choice.

 

 

 

 

DIY SORE THROAT & COLD REMEDY

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Lemon, Ginger and Cayenne Tea 

In a large mug combine:
  • 1-2 tablespoons of honey (raw honey is best)
  • The juice of half of a fresh lemon
  • 1- 2 teaspoons of freshly grated or minced ginger (easiest way to peel ginger is with the edge of a spoon)
  • 1/2 teaspoon of cayenne pepper
  • Add boiling water, stir and let it sit for a few minutes. For stronger flavor add more of any of the ingredients.
If you’re ready to kick it up a notch, here’s another version I call ‘Fuego’.
Fuego Tea
  • Combine everything in a small saucepan.
  • Juice of one fresh squeezed lemon
  • 2 cups of water
  • 1 teaspoon ground cayenne pepper
  • 2 teaspoons grated fresh ginger
  • 2 tablespoons of honey
  • 2- 3 garlic cloves, skin removed, cut into chunks
  • Bring to a boil, reduce to a simmer for five minutes, stirring occasionally.
  • Strain through a funnel into a mug.

PUMPKIN CHOCOLATE CHIP OAT BARS

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Ingredients

  • 3 cups oats (gluten-free if desired)
  • 2 teaspoons aluminum free baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch of ground cloves
  • 1 cup canned pumpkin
  • 2 teaspoons pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup dark brown sugar
  • 1 tablespoon olive or coconut oil
  • 1/3 cup chocolate chips (vegan if desired)

Instructions

  1. Preheat oven to 350 degrees F. Spray 8×11 or 9 inch baking pan with nonstick cooking spray.
  2. Make oat flour: Place oatmeal into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out just 2 1/2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, salt and spices; set aside.
  4. In a separate large bowl, whisk together pumpkin, brown sugar, vanilla extract, oil, and applesauce for 1-2 minutes until the consistency is smooth and creamy. Slowly add in oat flour mixture and mix until just combined.
  5. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan and bake for 15-25 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. After baking cool for 10 minutes on wire rack. Cut into bars.

Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave.

*adapted from http://www.ambitiouskitchen.com

BAKED KALE CHIPS

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Ingredients
1 head kale, washed and thoroughly dried
1-2 tablespoons olive oil
Sea salt, for sprinkling
Optional: add 1 tsp of any spice you like. Garlic, lemon pepper, etc.

Directions
Preheat oven to 300 degrees F. Remove leaves from the ribs and tear into bite sized pieces. Allow to dry or chips may come out chewy. In a bowl toss kale with olive oil and salt. Lay on a baking sheet and add additional seasoning if desired. Bake until crisp – approximately 15 – 20 minutes.

ROASTED CHICKPEAS

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INGREDIENTS

  • Can of garbanzo beans
  • Olive oil
  • Salt
  • Seasoning/herbs of choice

PREPARATION

  • Drain and rinse the can of beans
  • Lay the beans on a paper towel and pat dry with another paper towel
  • Leave the skins on or use the paper towel to rub them off
  • Place beans in a bowl and toss with olive oil
  • Bake at 400F degrees for 30 – 40 minutes until golden brown and crunchy
  • Remove from oven, season with salt and any herbs/spices you like

For a spicy mix try:

  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/4 tsp sea salt

SMOOTHIE BOWLS

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VERY BLUEBERRY BOWL

Ingredients
• 2 cups blueberries
• 1 cup almond milk, unsweetened
• 1 1/2 cup oats, soaked overnight
• 1 tsp vanilla extract
• 1 banana (optional)
• Maple syrup or honey, to taste
• Toppings of your choice: goji berries, flaked almonds, hemp seeds, chia seeds, sunflower seeds, toasted coconut, etc.

Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!

GREEN POWER BOWL

Ingredients
• 1 sliced banana, preferably frozen
• 1/2 avocado
• 1/2 cup frozen blueberries
• 1/3 cup almond milk (or milk of your choice)
• 1-2 handfuls spinach
• 1-2 handfuls kale
• Optional: add 1 tsp of Spirulina

Suggested Toppings
• Granola
• Goji berries
• Cacao nibs
• Bee pollen
• Drizzled almond butter
• Sliced banana/strawberries
• Frozen Fruit
• Chia seeds
• Hemp seeds
• Mixed seeds

Method
Blend all ingredients for the smoothie in your blender or food processor until smooth. Pour into a bowl, add your favorite toppings and enjoy!

FUN CRUNCH BOWL

Ingredients
• 1 cup chopped kale or baby spinach
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk (or milk of your choice)
• 1½ cups frozen mixed berries
• ½ frozen banana (you can use a regular banana and add some ice)
• 1-2 teaspoons agave

Suggested Toppings
• ½ banana, sliced
• ¼ cup blueberries
• 2-3 strawberries, sliced
• 1 teaspoon chia seeds
• 2 tablespoons chopped almonds
• 2 tablespoons unsweetened coconut shavings, raw or toasted
• ¼ cup granola of your choice

Method
1 Place the kale or spinach, chia seeds, and milk in a blender or food processor and puree until smooth
2 Add the frozen mixed berries, banana, and agave to the blender. Puree until relatively smooth.
3 Pour into a bowl, add your favorite toppings and enjoy!

*Recipes adapted from http://www.greatist.com

WAYS TO SPRUCE UP YOUR DRINKING WATER

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FUN ADDITIONS TO DRINKING WATER:
• Lime
• Lemon
• Orange
• Cucumber slices
• Mint leaves
• Basil leaves
• Strawberries
• Pineapple
• Blueberries
• Grated fresh ginger
• Stevia – Natural sweetener. Liquid form is best for cold water.
• Chia seeds – Good source of omega 3’s. Contain fiber, which help you stay full. No taste. Leave in your water for 5 minutes before drinking.

COMBINATIONS ALONE OR WITH A FEW DROPS OF STEVIA (for added sweetness):
• Lemon + cucumber
• Lemon + cucumber + basil
• Lime + cucumber + basil
• Cucumber + mint
• Blueberry + mint
• Strawberry + mint
• Strawberry + lime
• Strawberry + lime + mint

SPECIALTY COMBOS:
• Lemon + stevia + water = lemonade
• Lime + stevia + water = limeade
• Mint + lime + stevia + water = mojito
• Lemon + stevia + chia = chia lemonade
• Lime + stevia + chia = chia limeade

SPRING SOUP

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ASPARAGUS, SPINACH, CHARD & QUINOA SOUP

Ingredients
• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 2 large yellow onions, chopped
• 1 bunch asparagus tips
• 1 teaspoon salt, divided
• 2 tablespoons plus 3 cups water, divided
• 1/4 cup quinoa
• 1 bunch green chard (about 1 pound)
• 14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
• 4 cups vegetable broth, store-bought or homemade
• Big pinch of cayenne pepper
• 1 tablespoon lemon juice, or more to taste

Directions
1. Heat 2 tablespoons oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water, and cover. Cook, stirring frequently until the pan cools down and then occasionally, always covering the pan again, until the onions are reduced and have a deep caramel color, 25 to 30 minutes.
2. While onions are cooking, bring a pot of water to a boil. Add the asparagus tips and blanch for one minute; then drain and transfer asparagus to a bowl full of ice water. Set aside.
3. Meanwhile, combine 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add quinoa. Bring to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.
4. When the quinoa has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the quinoa along with the spinach, asparagus, broth, and cayenne. Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
5. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste, and add more lemon juice if desired. Garnish each bowl of soup with a drizzle of olive oil.

Makes eight servings.
Per serving: 97 calories/4 g protein/ 4 g fat

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