Tag Archives: healthy recipe

apple jicama coleslaw

Healthy Recipe: Apple Jicama Coleslaw

September is here and you know what that means: apples are everywhere. And if you’re one of those people who likes to go apple picking, you’ll probably end up with a 20-pound bag of apples in your refrigerator that you have no idea what to do with. You can only make so many baked apples and apple crisps before you think, now what?! Well, we’re here to save the day. This Apple Jicama Coleslaw combines fresh apples with low-carb jicama (a root vegetable that you may not be familiar with, but you’re going to love) and a little hot sauce for just the right amount of kick. Serve it alongside your favorite protein (it goes great with grilled chicken) and you have a meal that’s sure to please everyone.

Apple Jicama Coleslaw

What You Need:

  • 1/2 head green cabbage, cored and thinly sliced
  • 1/2 jicama, sliced into matchsticks
  • 1 large apple, sliced into matchsticks
  • 1/2 cup mayonnaise
  • 1/4 cup pineapple juice
  • 1 teaspoon Sriracha
  • 1/2 teaspoon salt (or more to taste)
  • 1/2 teaspoon black pepper (or more to taste)
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup roasted sunflower seeds

What To Do:

  1. Put cut cabbage, jicama, and apple in a large bowl and toss to combine.
  2. Whisk mayonnaise, pineapple juice, Sriracha, salt, and pepper in a bowl until mixture is smooth, about 2 minutes.
  3. Pour mayonnaise mixture over cabbage, jicama, and apple and toss to combine. Let sit for 5 minutes.
  4. Mix in cilantro and toss again.
  5. Sprinkle sunflower seeds on top and serve immediately.
lemon chicken

Healthy Recipe: Buttery Lemon Chicken

Low Carb? Keto? Neither of the above but just like delicious food? This recipe fits the bill. This gluten-free, dairy-free, low-carb, paleo (say that 10 times fast) recipe is rich in both protein and flavor. As if that wasn’t enough, you can make it in your pressure cooker and have it ready in under 10 minutes. Talk about the perfect weeknight meal.

Buttery Lemon Chicken

What You Need:

  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 teaspoon paprika
  • 1/2 teaspoon granulated onion
  • 1 1/2 pounds boneless, skinless chicken breast
  • 2 tablespoons ghee
  • 3 cloves garlic, minced
  • 1 medium yellow onion, peeled and diced
  • 1/2 cup chicken broth
  • 1/4 cup lemon juice
  • 3 teaspoons arrowroot powder
  • 3 teaspoons water

What To Do:

  1. Combine salt, pepper, paprika, and granulated onion in a small bowl. Season both sides of each chicken breast.
  2. Turn on sauté function of pressure cooker and add ghee to pot. Once ghee is heated, add garlic and onion and sauté until softened, about 4 minutes. Add chicken breast and sear, about 3 minutes on each side.
  3. Pour chicken broth and lemon juice into pot and close lid. Cook for 7 minutes on high pressure. Let pressure release naturally.
  4. Remove chicken from pot.
  5. Mix arrowroot powder and water and then stir into contents of pressure cooker to thicken sauce. Pour sauce over chicken. Serve with side of choice.
buffalo cauliflower

Healthy Recipe: Buffalo Cauliflower Bites

It’s October, which means playoff baseball, especially if you’re a Red Sox or a Dodgers fan. Even if you don’t care about baseball, you’ll probably find yourself at some championship game and/or World Series party. What you may not find is a healthy snack that fits into your weight loss plan. The solution: bring one yourself! These Buffalo Cauliflower Bites have all the flavor of the traditional deep fried buffalo chicken wings, but with a better nutritional profile. They’re low fat, low carb, Keto, and paleo, so they’re sure to please everyone at the party.

What You Need:

  • 1 cup almond meal
  • 1 teaspoon granulated garlic
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon salt
  • 1 large egg
  • 1 large head cauliflower, cut into bite-sized florets
  • 1/2 cup Frank’s RedHot sauce
  • 1/4 cup ghee

What To Do:

  1. Preheat oven to 400F. Line a baking sheet with parchment paper.
  2. Combine almond meal, garlic, parsley, and salt in a large sealable plastic bag and shake to mix.
  3. Whisk egg in a large bowl. Add cauliflower and toss to coat completely.
  4. Transfer coated cauliflower to bag with almond meal mixture and toss to coat.
  5. Arrange cauliflower in a single layer on a baking sheet and bake 30 minutes or until softened and slightly browned.
  6. While cauliflower is baking, combine hot sauce and ghee in a small saucepan over low heat.
  7. Transfer to a mixing bowl and add cooked cauliflower. Toss to coat. Serve hot.

 

Healthy Recipe: Cauliflower Mac N’ Cheese

We know that when it’s cooler outside, all you want to do is reach for comfort foods. Unfortunately, typical comfort foods don’t really fit in well with weight loss goals. But we have good news and bad news.

The good news is that we’ve figured out a way to turn the king of comfort foods – macaroni and cheese – into a low carb dream. The bad news is that you’re going to love it so much, it won’t last very long. Once you make this Cauliflower Mac N Cheese, you may never go back to the other stuff.

Cauliflower Mac N Cheese Recipe

Serves 6

What You Need:

  • 2 Tbsp. olive oil
  • 1 tsp. salt
  • ½ tsp. freshly ground black pepper
  • ¼ tsp. granulated garlic
  • 1 tsp. dried parsley
  • 1 large head cauliflower, cut into bite-sized florets
  • 1 cup shredded cheddar cheese
  • ½ cup shredded gruyère cheese
  • ½ cup full-fat coconut milk
  • 1 Tbsp. ghee
  • ⅛ tsp. ground nutmeg
  • ¼ cup grated Parmesan cheese

What to Do:

  1. Preheat oven to 450°F. Line a baking sheet with parchment paper.
  2. In a medium mixing bowl, combine olive oil, salt, pepper, garlic, and parsley. Add cauliflower and toss to coat.
  3. Arrange cauliflower on a baking sheet in a single layer. Roast 15 minutes or until browned and crispy. Transfer cauliflower to an 8″ × 8″ baking dish.
  4. Combine remaining ingredients except Parmesan cheese in a medium saucepan over medium heat. Stir and allow to simmer 5 minutes. Pour over cauliflower and toss to coat completely. Sprinkle Parmesan cheese on top.
  5. Bake 10 minutes or until starting to brown. Remove and allow to cool.
  6. Divide into six equal portions and transfer each portion to an airtight container. Store in the refrigerator until ready to eat.

If you want to make a vegan version of this recipe, you can make a vegan cheese sauce by combining one 15-ounce can full-fat coconut milk, 2 Tbsp. no-sugar-added cashew butter, 1 Tbsp. olive oil, 1 tsp. onion powder, ½  tsp. garlic powder, ¾ teaspoon dry mustard, ½ tsp. salt, ½ tsp. pepper, 5 Tbsp. nutritional yeast, and ½ tsp. white vinegar in a food processor and processing until smooth. Heat sauce over low heat on the stove and pour on top of cauliflower before baking.

mason jar salad

Healthy Recipe: Strawberry Fields Mason Jar Salad

When the temperatures start hitting those triple digits, the last thing you want to do is cook. But even though the thought of turning your oven or stove on makes you cringe, you still gotta eat right? Enter Mason Jar Salads.

Mason Jar Salads are a summer staple for several reasons. First and foremost, they don’t require any cooking. Another priceless benefit is that you can prepare them in advance, so you have a week’s worth of healthy meals at your fingertips without much effort.

This Strawberry Fields Mason Jar Salads uses fresh strawberries (cause we’re all about that seasonal fruit), but you can make it your own by adding whatever fruit and toppings that you want. Just make sure to follow one rule: Always put the dressing on the bottom and your lettuce or greens at the top. That way, the salad won’t get soggy and all you have to do is shake it up when you’re ready to eat it.

Strawberry Fields Mason Jar Salad

Serves 6

What You Need:

  • 12 tablespoons Cilantro Lime Dressing (see recipe below)
  • 6 tablespoons chopped walnuts
  • 6 tablespoons minced red onion
  • 1 1/2 cups chopped cucumber
  • 6 tablespoons chopped avocado
  • 6 tablespoons crumbled feta cheese
  • 12 large strawberries, chopped
  • 6 cups chopped spinach

What To Do:

  1. Scoop 2 tablespoons of dressing into the bottom of six Mason jars.
  2. Layer each jar with 1 tablespoon walnuts, 1 tablespoon red onion, 1/4 cup cucumber, 1 tablespoon avocado, 1 tablespoon feta cheese, and 2 chopped strawberries.
  3. Top each jar with 1 cup chopped spinach.
  4. Cover each jar and store in refrigerator for up to 1 week. When ready to eat, shake jar vigorously with lid in place until ingredients are combined and coated with dressing.

Cilantro Lime Dressing

  • 3/4 cup avocado oil
  • 3 cloves garlic, minced
  • 1/2 cup fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1 small jalapeño, seeded (optional)

Add all ingredients to a blender and blend until smooth.

 

cauliflower soup

Healthy Recipe: Cream of Cauliflower Soup

Cauliflower is all the rage right now, and rightfully so. Nutrition bloggers have shown that the versatile, low-carb vegetable can be transformed into everything from pizza to breadsticks to mac n cheese. This cauliflower soup may be #basic compared to some of the things you can find on Pinterest, but we like to keep things simple.

We know that you don’t want to spend a lot of time (or money) in the kitchen if you don’t have to. This recipe is inexpensive, easy to whip up, and absolutely delicious.

Cream of Cauliflower Soup

Serves 6

What You Need:

  • 1 large head cauliflower, chopped into bite-sized pieces
  • 3 medium stalks celery, diced
  • 1 medium carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 1 large yellow onion, diced
  • 2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • About 2 cups bone broth
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon dried dill weed

What To Do:

  1. In a large stockpot, combine cauliflower, celery, carrot, garlic, onion, cumin, salt, and pepper.
  2. Add bone broth to just cover the ingredients in the pot. Bring to a boil over high heat.
  3. Reduce heat to low. Simmer until vegetables are tender, about 8 minutes.
  4. Use an immersion blender to blend soup, or transfer to a blender and blend until pureed.
  5. Stir in parsley and dill before serving.

 

butternut squash

Healthy Recipe: Cinnamon Roasted Butternut Squash

Okay, so maybe the 107ºF weather doesn’t have you thinking fall, but believe it or not, it’s almost here. Pumpkin always gets all of the attention when the cooler months start rolling around, but butternut squash is nothing to turn your back on.

Like pumpkin, the other orange squash is loaded with vitamin A in the form of beta carotene. It also contains more potassium per serving than a banana, the usual potassium go-to.

If you’re new to butternut squash or you’re just looking for something new (and super simple) to make at a moment’s notice, try this Cinnamon Roasted Butternut Squash recipe. It combines all the flavors of fall without any bad-for-you ingredients.

If you want to get really creative, you can even combine butternut squash with pumpkin. Talk about a crowd pleaser!

Cinnamon Roasted Butternut Squash

Serves 6

What You Need:

What To Do:

  1. Preheat oven to 350 degrees.
  2. Place squash in a 9″ x 11″ baking dish. Drizzle oil over squash and toss to coat.
  3. In a small bowl, combine cinnamon and nutmeg and sprinkle over butternut squash.
  4. Bake for 15 minutes, flip squash, and bake for 15 more minutes or until tender and lightly browned.

 

gingerbread latte

Healthy Recipe: Gingerbread Latte

‘Tis the season for family, friends, and fancy drinks from your local coffee shop. But those fancy drinks lose some of their appeal when you take a peek at the nutrition facts. A typical 16-ounce gingerbread latte contains 360 calories, 18 grams of fat, and 38 grams of sugar (which is more than you should be eating in an entire day!).

We don’t want you to feel deprived of the season’s best treats, though, so we’ve made a healthier version of the holiday favorite that you can easily whip up at home. One serving of this health-ified latte contains only 135 calories, 5 grams of fat, and 11 grams of sugar.

Gingerbread Latte Recipe

Serves 1

What You Need:
  • 1/4 cup strongly brewed coffee (or espresso)
  • 1 cup coconut milk
  • 1/4 tsp cinnamon
  • 1/8 tsp ground ginger
  • 1 1/2 tsp blackstrap molasses
  • 1/2 tsp raw honey
  • 1/2 tsp pure vanilla extract

For an extra boost of protein, add one teaspoon of collagen powder.

What To Do:
  1. Combine all ingredients in a saucepan and whisk over medium heat until frothy and desired temperature is reached.
  2. Pour into a mug and serve immediately.
pumpkin pie

Healthy Recipe: Pumpkin Pie

When you think of holiday desserts, your mind probably goes right to pumpkin pie. It’s the star of many Thanksgiving tables, but unfortunately, even though the pumpkin packs a lot of nutrition, most versions are also full of lots of sugar. We decided to makeover the holiday treat to make it better for you.

Keep in mind that this is still a dessert and should be eaten like one — just a little! — but it’s a much better option than your standard recipes.

Pumpkin Pie Recipe

What You Need:
For the Crust:
  • 1 c. almond flour
  • 2 tbsp coconut flour
  • 2/3 cup tapioca flour
  • 1/2 cup grass-fed butter
  • 1 tbsp coconut sugar
  • 1/2 tsp salt
  • 1 large egg
For the Filling:
  • 1 (15-ounce) can pumpkin puree
  • 2 eggs, room temperature
  • ½ c. full-fat coconut milk
  • ½ c. pure maple syrup
  • 2 tbsp creamy peanut butter
  • ¼ tsp salt
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ginger
  • ½ tsp allspice
  • ¼ tsp cardamom
What To Do:
For the Crust:
  1. Preheat oven to 375 degrees F.
  2. Pulse all crust ingredients, except for the egg, in a food processor. Once thick crumbs form, add egg and continue to pulse until a dough forms. Remove dough from food processor and shape into a ball. Wrap in plastic wrap and chill for one hour.
  3. After the dough is chilled, press into a 9-inch pie plate. If dough is sticky, use parchment paper to shape dough into plate. Pierce dough with a fork.
  4. Bake for 6 minutes, just enough to set. Remove from oven and set aside.
For the Filling:
  1. Reduce oven temperature to 350 degrees F.
  2. Whisk all ingredients together in a bowl. Pour into prepared, partially baked pie crust.
  3. Bake for 45 minutes or until filling is set and no longer jiggles. Allow to cool for 2 to 3 hours before serving.

Enjoy!

Healthy Recipe: Chai Tea Latte

Last week, we discussed the powerful health benefits of your favorite fall flavors — cinnamon, ginger, cloves, cardamom, and nutmeg. This week, we wanted to give you an easy way to combine all of these spices into one easy (and delicious) drink.

The chai tea lattes that you get at the big name coffeehouses may contain all of these wonderful spices, but they’re also packed with sugar and artificial ingredients — two things that you want to stay away from. The good news is that it’s easy to make your own chai tea lattes at home, and you don’t need any special fancy equipment.

Serves 2

What You Need:
  • cups water
  • whole cloves
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground allspice
  • 1 black tea bags
  • 2 cups coconut milk
  • 2 tbsp raw honey
What To Do:
  1. In a medium-sized saucepan, combine water and spices and bring to a boil over high heat. As water comes to boil, whisk the spices in the water. Once the water reaches a boil, remove the mixture from heat and allow the spices to steep in the water for 5 minutes.
  2. After 5 minutes, turn the heat back on and add the black tea bags. Return to a slight boil. Once boiling, remove from heat. Allow the tea bags to steep in the water and spices for 5 minutes. Remove the tea bags and strain the tea through a fine mesh strainer.
  3. Put 2 cups of coconut milk in saucepan and heat over medium heat. Once coconut milk is hot, add chai tea mixture and honey. Whisk until combined and mixture becomes frothy.
  4. Pour into mugs and serve with a dash of cinnamon on top.
oats

Healthy Recipe: Homemade Nutrition Bars

In the beginning of the month, we discussed nutritional bars and how you can navigate the health food aisle to choose the best one for you. Finding a healthy bar with minimal ingredients and a small amount of sugar is possible, although it does take a good amount of detective work. On the other hand, if you want full control over what’s in your bar, you can make your own.

Now before you look at us like we’re crazy, give this recipe a try. It contains only five ingredients that you can easily find in any grocery store. It’s also quick and easily adaptable to your tastes.

What You Need:

  • 1 cup packed, pitted medjool dates
  • 5 cups rolled oats
  • 1 cup chopped roasted, unsalted almonds
  • ¼ cup honey
  • ¼ cup almond butter

What To Do:

  1. Process dates in a food processor for one minute – or until it resembles a dough-like texture.
  2. Combine oats, almonds, and processed dates in a mixing bowl and set aside.
  3. Place a small saucepan on medium-low heat, and add honey and almond butter. Stir until heated and combined.
  4. Pour honey and almond mixture over oat mixture and use a spoon to combine ingredients.
  5. Line an 8×8-inch baking dish with parchment and transfer mixture into dish. Press the mixture into the pan until flat and uniformly dispersed. Cover with plastic wrap and let harden in the refrigerator for 15 minutes or until hardened.
  6. Once hardened, chop into evenly-sized bars. Store in an airtight container.

Make It Your Own:

This is just a template for a basic nutrition bar, but you can make it your own by swapping the almond butter for peanut butter, cashew butter, or sunflower seed butter. You can replace the honey with maple syrup or agave syrup to make it vegan-friendly. If you want to ensure that it’s gluten-free, choose certified gluten-free oats. You can also add raisins, peanuts, banana chips, sunflower seeds, dried cranberries, or shaved coconut.

pancakes

Healthy Recipe: Blueberry Protein Pancakes

If you follow the health scene on Instagram at all, you’re probably familiar with protein pancakes. Everywhere you turn there’s a beautifully crafted picture – and maybe some pictures that aren’t so beautiful – of different types of protein pancakes. I know what you may be thinking: “protein pancakes? Aren’t pancakes mostly carbohydrates and not healthy at all?” Well, not if you make them our way.

These pancakes are not only loaded with protein, they are so simple and delicious that you can easily whip them up for breakfast (or lunch or dinner) on any day of the week. Pancakes are no longer your Sunday morning treat.

Blueberry Protein Pancakes:

What You Need:

  • ½ cup old-fashioned oats
  • 3 egg whites
  • 1 scoop protein powder (any flavor you want)
  • 2 tsp. baking powder
  • ½ banana
  • ½ cup blueberries

What to Do:

  1. Put oats in a food processor and pulse until oats resemble a fine flour. Add egg whites, protein powder, baking powder, and banana and pulse until combined.
  2. Transfer batter to a bowl and toss in blueberries.
  3. Heat up a griddle or skillet over medium-high heat. Scoop batter (3 tablespoons at a time) onto griddle or skillet. Cook for 45 seconds to one minute on one side and then flip and cook for another 45 seconds to one minute or until golden brown.

Optional: Melt one tablespoon almond butter and drizzle over the top of cooked pancakes. Top with a tablespoon of fresh blueberries.

Healthy Recipe: Strawberry Coconut Popsicles

Remember when you were a little kid and you used to take those plastic popsicle makers with the plastic sticks and make fresh popsicles? If you were like me, typically your “popsicle” consisted of nothing more than some frozen orange or apple juice – or maybe some fruit punch. For me, these popsicles were a staple of summer and every time I think of them, it brings me back to memories of my childhood.

Unfortunately, these popsicles were also loaded with sugar and not much in terms of nutrition, especially if fruit punch was your thing. We wanted to create a way to bring the nostalgia of these super easy popsicles back, but in an adult version that could still serve as a summer treat, but wouldn’t be a bummer for your waistline. Bonus points because we figured out a way to make them nutritious too.

These popsicles contain tons of vitamins, minerals, and antioxidants from fresh fruit, as well as some healthy fat that can help keep you full – something those other sugar-laden popsicles can’t do. This recipe is a basic starting point, but feel free to use whatever you have on hand or the fruits/combos that appeal to your tastes.

What You Need:

  • Popsicle mold (like this one)
  • 4 cups frozen strawberries
  • 1 cup sliced frozen banana
  • 1.5 cups canned coconut milk
  • 3 tablespoons lime juice
  • ½ teaspoon lime zest
  • ¼ cup pure maple syrup or raw honey

What To Do:

  1. Combine all ingredients in a high-powered blender.
  2. Spoon mixture into wells of popsicle mold.
  3. Freeze for 4 hours or until completely frozen.

Tips:

If you like some texture in your popsicles, stir some unsweetened coconut flakes into the mixture after you blend and before spooning into popsicle molds. You can also add fresh strawberry slices into the wells of the mold before putting in the strawberry mixture.

If you don’t have a popsicle mold, you can also use paper cups and popsicle sticks. Just spoon mixture into the paper cups, put a popsicle stick on top, and freeze. Once frozen, peel the paper cup away from the popsicle.

potatoes

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.

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.
smoothie

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.

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.

watermelon salsa

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.

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.
soup

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.

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.
pumpkin spice latte

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.

zucchini

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.

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.
mug cake

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).

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 satisfy 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.

overnight oats

Healthy Recipe: Pumpkin Pie Overnight Oats

The time has come! It is officially the first day of fall; a day that we’ve been anxiously waiting for. Although it may not feel like it quite yet, it’s time to start loading your arsenal with pumpkin recipes that are both delicious and healthy (and easy, of course).

This first one tastes so sinful that you’ll think you’re doing something wrong, when you’re actually doing everything right.

Pumpkin Pie Overnight Oats (Serves 1)

What You Need:

  • ½ cup old-fashioned oats
  • ½ cup coconut milk (you can use almond milk or any other non-dairy milk of your choice!)
  • ½ teaspoon pumpkin pie spice (if you don’t have pumpkin pie spice, use ¼ tsp. cinnamon, 1/8 tsp. nutmeg, and 1/8 tsp. ground ginger)
  • ¼ cup pureed pumpkin (you can use the canned variety, just make sure it’s not pumpkin pie filling!)
  • 1 ½ teaspoons chia seeds
  • ¼ teaspoon vanilla extract
  • 1 teaspoon pure maple syrup
  • Optional add-ins: raisins, pumpkin seeds, dried cranberries, coconut flakes,  sunflower seeds, almond butter. (make it your own!)

What To Do:

  1. Mix all ingredients (except optional add-ins) in a bowl or glass jar until combined. Cover and refrigerate overnight (or at least five hours).
  2. In the morning, remove mixture from refrigerator and add more liquid if necessary until you reach the desired consistency.
  3. Add optional toppings and enjoy!
chia seed

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.

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.
cookies

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!
turmeric

Healthy Recipe: Golden Milk (Haldi Ka Doodh)

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!
paleo

Making Nutritious Delicious: Paleo Shepherd’s Pie

It’s a sad fact of life that “health food” carries a certain stigma. A meal can’t be healthy unless it consists of twigs and berries that leave you yearning for something more. If it’s healthy, it must be boring and bland, right? Oh, that is so wrong. It’s also a big reason why many people fall of the “diet” wagon. The simple truth is this: if you’re not satisfied with the food you’re eating, you’re going to stray. A person can only eat grilled chicken and a side of steamed veggies and stay sane for so long. Luckily, health food does not have to be bland and boring. In fact, it can be absolutely delicious.

When you’re on weight loss program, the thing you have to remember is SPICES ARE YOUR FRIEND. You can completely change a meal from blah to wow by adding spices. If you’re a cooking novice, experiment with different combinations of spices until you figure out what you like and what you don’t. It’s important to note, however, that you need to check your spice labels. Many spices have added sugar or other unhealthy ingredients like partially hydrogenated oils. Make sure that the spices you’re using contain only an individual spice or a combination of different spices. With so many options to choose from, there’s no reason to use a spice with a bunch of unhealthy added ingredients.

Now that we’ve gotten that out of the way, let’s move on to the Paleo Shepherd’s pie. A traditional shepherd’s pie is made with corn, beef, and mashed potatoes. This is the ultimate comfort food combination, but it doesn’t offer much in terms of nutrients and overindulging certainly won’t help you lose weight. Enter the Paleo shepherd’s pie. In this cleaned up version, the potatoes are replaced with cauliflower, the beef becomes ground turkey, and the whole thing is placed on top of a layer of sweet potatoes. An added bonus: it’s loaded with extra vegetables that help keep you full without contributing a lot of calories.

Here’s what you’ll need:

Bottom Layer:

  • 2 large sweet potatoes
  • Sea salt, to taste

Middle Layer:

  • 1 pound ground turkey
  • 1 medium onion, minced
  • 2 large carrots, diced
  • 1 zucchini, diced
  • 2 cups spinach, chopped
  • 2 garlic cloves, minced
  • ½ tsp. thyme
  • 1 tsp. rosemary
  • Salt and pepper, to taste

Top Layer:

  • 1 large head cauliflower, washed and steamed
  • 1 tbsp olive oil
  • ½ teaspoon garlic powder, optional
  • Salt and pepper, to taste
  • ¼ c. chicken broth

Here’s what you need to do:

  1. Preheat your oven to 350°F.
  2. Grate your sweet potatoes with a cheese grater or run them in a food processor with a grating attachment. Heat up some olive oil in a large skillet, and throw the grated sweet potatoes in the pan. Saute the sweet potatoes until they are soft and tender – this generally takes about 15 minutes. Toss the sweet potatoes with some salt and spread them out in the bottom of a 9 x 13 baking dish.
  3. Heat up another skillet (or use the same one if you want to save some time on the dishes later) and add some olive oil to the pan. When the olive oil is hot, add onions and sauté them until they start to sweat – about 5 minutes. Add carrots and zucchini and sauté until soft – another 5 minutes. Add chopped spinach and sauté the mixture until spinach wilts. Add ground turkey, thyme, rosemary, salt, and pepper. Cook until meat is cooked through. Pour turkey mixture over the layer of sweet potatoes in your baking dish and spread out evenly.
  4. Put steamed cauliflower in a blender or food processor and blend until smooth. Add olive oil, garlic powder, salt, pepper, and chicken broth and continue to blend until all ingredients are incorporated. Pour cauliflower on top of the turkey mixture and spread out evenly in the pan.
  5. Place in the oven on the middle rack and cook for 30 minutes.
  6. Serve and enjoy!

And do you want to know the best part about this recipe? Aside from the fact that it’s simple AND delicious?  Each serving (the recipe makes 6) contains only 215 calories, but offers 16 grams of protein and contains 90 percent of the vitamin A you need for the entire day.

Let us know what you think!

Adapted from this recipe from Jules Fuel®.