Tag Archives: healthy recipe

Healthy Recipe: Prebiotic-Rich Leek and Bean Soup

For the past couple of weeks we’ve been discussing the importance of prebiotics for your gut health. While you can take prebiotics in supplement form, like anything else, it’s generally best to get them through your diet. We’ve put together this prebiotic-rich leek and bean soup to help you easily get the prebiotics you need to feed those good bacteria in your gut and keep them thriving and happy.

bean soup

What You Need:
  • 2 teaspoons olive oil
  • 2 cloves garlic, chopped
  • 4 leek bulbs, chopped
  • 2 16-ounce cans chicken or vegetable broth
  • 2 bay leaves
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon dried rosemary
  • 1 16-ounce can cannellini beans, rinsed and drained
  • 3 cups chopped chicory
  • salt and pepper, to taste
What To Do:
  1. Heat olive oil in a stock pot over medium heat. Add leeks and garlic and cook until softened, about 4 minutes.
  2. Stir in broth and spices and bring to a boil. Add beans and chicory, lower heat to medium, and allow to simmer, uncovered, for 15 minutes, or until chicory is tender.
  3. Remove bay leaves and transfer 2 cups of soup to a blender. Puree until smooth then transfer back into soup to thicken. Season with salt and pepper, as needed.

Healthy Recipe: Chocolate Peanut Butter Overnight Oatmeal

Fall is right around the corner, but for many of us (especially those of us on the west coast), summer temperatures are still in full force. At this point in the year, when it’s tempting to go without a meal instead of turning the oven on, healthy meals that don’t require heat are worth their weight in gold.

Overnight oatmeal is one of our favorites because it requires very few ingredients, it’s easy to make, there’s no cooking involved, and it’s ready to go in the morning when you might typically be in a rush. Another bonus is that you can really use any combination of ingredients to create an overnight oatmeal that you love.

This chocolate peanut butter overnight oatmeal is a real crowd-pleaser because, well, who doesn’t love chocolate and peanut butter together? Also, it only requires 6 ingredients, all of which we already had in our pantry. Win-win!

What You Need:

  • ½ cup unsweetened coconut milk (or almond milk)
  • 1 tablespoon real maple syrup
  • 1 teaspoon cocoa powder
  • 2 tablespoons natural peanut butter
  • ½ cup old-fashioned oats
  • ¾ tablespoon chia seeds

What to Do:

  1. In a sealable glass jar (mason jars are ideal for this), combine coconut milk, maple syrup, and cocoa powder. Stir until evenly incorporated.
  2. Add peanut butter, oats, and chia seeds and stir until combined.
  3. Cover jar with the lid and refrigerate for at least 6 hours.
  4. Serve cold or microwave for 30 seconds before eating.

Optional: You can enjoy the overnight oats as is, or add additional toppings before eating. Our favorite additions include sliced bananas and crushed walnuts.

Healthy Recipe: Beef Zucchini Boats

Just like watermelon is the quintessential fruit of summer, zucchini seems to be the vegetable mascot. You see the summer squash everywhere, and sometimes it can be difficult to come up with new ideas for it, but because zucchini has such a mild flavor, the possibilities really are endless.

zucchini boats

These zucchini boats are low in calories and carbohydrates (300 calories and 10 grams of carbohydrates per serving), yet high in protein (24 grams per serving). They’re simple to make and even simpler to adapt to your tastes. This recipe, which serves 4, will get you started, but you can add beans or any other vegetables of your choice.

What You Need:
  • 2 medium zucchini
  • 3/4 pound lean ground beef
  • 1 small white onion, diced
  • 1/2 cup diced red pepper
  • 1/2 cup diced green pepper
  • 1 clove garlic, minced
  • 3/4 cup shredded cheddar cheese
  • 2 tablespoons ketchup
  • 1 tsp salt
  • 1/2 tsp pepper
What To Do:
  1. Preheat oven to 350°F.
  2. Cut the ends off zucchini and cut each zucchini in half lengthwise.
  3. Use a teaspoon to scoop out the insides of the zucchini halves, leaving a shell or “boat”.
  4. Finely chop the zucchini insides and transfer to a skillet, along with beef, onion, peppers, and garlic. Cook over medium heat until beef is no longer pink.
  5. Remove from heat and add remaining ingredients. Mix well.
  6. Spoon mixture into zucchini shells and place in a 9×13 inch baking dish.
  7. Bake, uncovered, for 30 minutes, or until zucchini is tender, but not mushy.

Healthy Recipe: Watermelon Salsa

Watermelon is the quintessential summer treat; and while it’s delicious just as it is, we like to shake things up a bit. This watermelon salsa is fresh, tasty, and easy to whip up on a whim. We like serving it with plantain chips, but feel free to serve it with your favorite salsa accompaniment.

watermelon salsa
What You Need:

  • Zest from 1 lime
  • 1/4 c. fresh lime juice
  • 1 tablespoon honey
  • 3 c. seeded, finely chopped watermelon
  • 1 cucumber, peeled, seeded, and diced
  • 1 mango, peeled and diced
  • 1 jalapeno, seeded and minced
  • 1/2 c. chopped red onion
  • 1/3 c. chopped cilantro
  • 1/4 tsp. salt
  • Plantain chips, for serving
What To Do:
  1. Mix lime zest, lime juice, and honey in a small bowl. Stir well.
  2. Combine remaining ingredients, except for plantain chips, in a large serving bowl. Fold together until combined. Pour lime and honey mixture over watermelon mixture. Toss until evenly coated.
  3. Serve with plantain chips.

Healthy Recipe: Salt and Vinegar Roasted Potatoes

It seems like every decade there’s a new diet craze. In the 90s, it was low-fat, which eventually gave way to low-carb. Now Paleo and keto are the new diet trends in town; but it doesn’t matter how the trends change, there’s always some idea that sticks around, even when the trend is gone. One longstanding belief that has persisted since the low-carbohydrate phase is that white potatoes are bad for you.

potatoes

Benefits of Potatoes

While it’s true that white potatoes are high in carbohydrates, they have a valid place in any healthy weight loss plan. One medium size potato contains only 110 calories, but nearly half your daily needs for vitamin C and more potassium than a banana. White potatoes also contain no fat, sodium, or cholesterol and are rich in fiber, magnesium, vitamin B-6 and antioxidants. Most of the carbohydrates are in the form of resistant starch, a unique type of carbohydrate that functions like soluble fiber and can help reduce appetite, lower blood sugar levels, help with insulin sensitivity, and improve digestion.

Of course, like any other food, it’s important to watch your portions, but adding white potatoes to your diet a couple times a week is not only okay, it’s beneficial.

The Recipe

One of our favorite treats is salt and vinegar chips, and while technically they’re white potatoes, the fact that they’re deep fried makes them less than ideal. We don’t like to have to give up our favorite flavors, so we created this roasted salt and vinegar potato recipe that gives you all the flavor without any of the guilt.

What You Need:
  • 2 lbs red potatoes
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
What To Do:
  1. Preheat oven to 400°F.
  2. Cut potatoes into 1-inch chunks. We like to keep the skin on, but feel free to peel first if you prefer them skinless.
  3. Combine remaining ingredients in a large mixing bowl. Whisk until combined.
  4. Add potatoes to bowl and toss until potatoes are evenly coated with vinegar mixture. Spread potatoes out on a baking sheet and put in the preheated oven.
  5. Roast for 25 minutes, remove potatoes from oven, and flip them over with a spatula. Return to the oven for another 20-25 minutes until potatoes are crisp on the outside.
  6. Optional: after the potatoes are done cooking, sprinkle some additional salt or apple cider vinegar on them, to taste.

Healthy Recipe: Magnesium-Rich Smoothie

Last week we discussed the importance of magnesium and shared the staggering statistic that 68% of Americans don’t get enough of this important nutrient. We know that life gets busy and it can be difficult to always plan well-balanced meals that meet all of your nutritional needs, so we’re here to help. This smoothie takes only minutes to prepare and provides a whopping 156 milligrams of magnesium. That’s more than half of your entire needs for the day if you’re a woman, and 40% of your needs if you’re a man.

magnesium smoothie

What You Need:

  • ¼ cup pumpkin seeds (42)
  • ¼ cup spinach (6)
  • One-fourth of a medium avocado (14.5)
  • 1 tablespoon dark cocoa powder (unsweetened) (26)
  • ½ medium frozen banana (16)
  • 5 frozen strawberries (10)
  • 1 cup almond milk (15.2)
  • 2 pitted Medjool dates (26)

What To Do:

Combine all ingredients in a blender. Blend until smooth. If smoothie is too thick, add more almond milk until you reach your desired consistency.

Healthy Recipe: Crushed Almond Mug Cake

Mug cake has been quite the trending topic, especially in the Paleo world, for some time now; and for good reason. They’re a single serving and they curb your sweet tooth in a way that’s actually good for you. Not to mention the fact that they take about 3 minutes to prepare (including cooking time).

mug cake
Instead of a lot of refined sugar, this mug cake has no calorie stevia and almond and coconut flour, which provide both protein and healthy fats to satsify that sweet tooth while also keeping you full.

What You Need:
  • 3 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 2/3 teaspoon granulated stevia
  • 1/4 cup almond milk
  • 3/4 teaspoon melted coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 tablespoon crushed almonds
What to Do:

1. Mix all ingredients together in a microwave-safe mug, making sure everything is thoroughly combined.
2. Microwave on high for 90 seconds or until a toothpick inserted in the center comes out clean. Allow to sit for one minute before serving.

Healthy Recipe: Mocha Chia Seed Pudding

We’re probably not alone here when we say that if there’s one thing we’re not willing to completely give up, it’s chocolate. While chocolate does have some health benefits, in most cases, it’s paired with too much refined sugar to make it worth it. We’ve always said that losing weight shouldn’t mean that you have to give up everything you love — and chocolate is no exception.

With this mocha chia seed pudding, you’ll not only get your chocolate fix, but you’ll have the added benefit of healthy fats from the coconut milk and protein and fiber from the chia seeds. You can eat it for breakfast, save it for dessert, or enjoy it as a midday snack.

chia seed pudding

What You Need:
  • 1 cup coconut milk
  • 1/2 cup brewed coffee
  • 1/3 cup chia seeds
  • 1/4 cup unsweetened cocoa powder
  • 5 Medjool dates (pitted)
  • 1/2 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • pinch of sea salt
What to Do:
  1. Add all ingredients except dates to a mixing bowl and stir until fully combined. Pour mixture into a blender with dates and blend until smooth. Transfer mixture to glass jars with a cover (mason jars work well).
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. Serve chilled with optional toppings, such as fresh fruit or coconut whipped cream. Leftovers last in the fridge 2 to 3 days, but this chia pudding is best served within a day or two.

Healthy Recipe: Chocolate Peppermint Cookies

Chocolate and peppermint go together like peanut butter and jelly, like thunder and lightning, like socks and shoes. Unfortunately, chocolate and peppermint don’t typically mesh well with a goal to lose weight.

Around this time of year, many people give up on their weight loss goals and go all out, promising to get back on track with the start of the New Year. We understand that you don’t want to miss out on the festivities and the holiday treats, but completely throwing your goals out of the window is extremely counterproductive. Luckily, there are ways to enjoy yourself without completely going off the rails.

Take these chocolate peppermint cookies. Although they’re still a treat, they’re jam packed with healthy ingredients that allow you to indulge without the guilt. Make these for your next holiday party, and you’ll be able to partake without feeling bad about it. Bonus points: they’re delicious.

What You Need:

  • 1 cup almond butter
  • 1 egg
  • ¾ cup coconut sugar
  • ¼ cup Dutch-process cocoa powder
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • ¼ teaspoon peppermint extract
  • 1 teaspoon apple cider vinegar
  • ½ cup dairy-free chocolate chips
  • Optional: shredded coconut, crushed peppermint candy, peanuts

What To Do:

  1. Preheat the oven to 350º F.
  2. Line a baking sheet with parchment paper.
  3. Combine almond butter and egg and mix until incorporated. In a separate bowl, combine coconut sugar, cocoa powder, salt and baking soda. Fold dry ingredients into almond butter and egg mixture. Stir in peppermint extract and apple cider vinegar until mixture is smooth. Fold in chocolate chips and any other optional ingredients.
  4. Form dough into rounded teaspoonfuls and drop onto lined baking sheet. Flatten slightly.
  5. Bake the cookies at 350º F for 8 minutes.
  6. Allow cookies to cool for at least 30 minutes before removing from baking sheet.
  7. Enjoy!

Healthy Recipe: Golden Milk (Haldi Ka Doodh)

turmeric

Last week, we talked about turmeric and the potent health benefits associated with this powerful spice. While you could easily add the spice to savory dishes and soups, we wanted to help you think outside the box a little bit by introducing you to Golden Milk.

Golden Milk, traditionally known as Haldi Ka Doodh, dates back thousands of years with roots in the ancient branch of medicine called Ayurveda. According to Ayurvedic medicine, in addition to the benefits we discussed last week, the components of Golden Milk help support a healthy inflammatory response in the body, balance emotions, and support mental clarity. Traditionally, Golden Milk is consumed right before bedtime, but you can enjoy this simple and delicious “tea” at any time of the day.

What You Need:

  • 2 cups coconut milk
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon raw honey

What to Do:

  1. Combine all ingredients in blender until completely smooth.
  2. Transfer into a small saucepan and stir over medium heat until heated, but not boiling.
  3. Pour into a mug, sprinkle with cinnamon, and enjoy!