Gluten Free Shake N Bake Chicken

Super YUMMY
Shake and Bake Chicken – Gluten Free
Prep Time: 5 minutes

Cook Time: 55 minutes

Total Time: 1 hour

Yield: 16 drumsticks

Serving Size: 2 drumsticks

Calories per serving: 510

Fat per serving: 27.6

This simple oven fried shake and bake chicken recipe is gluten free and low carb. The preparation time is less than five minutes and clean up is a breeze.

Ingredients
16 chicken drumsticks
1/2 cup almond or brown rice flour
2 1/2 teaspoon kosher salt
1 teaspoon ground pepper
3 teaspoons paprika
2 teaspoon cumin
2 teaspoon sage
1 teaspoon garlic powder
1 teaspoon onion powder
olive oil
Instructions

Preheat oven to 450F.
In large zipper storage bag, combine all ingredients. Add chicken and coat evenly.

Bake, uncovered, for 30 minutes. Turn over and bake 15-20 minutes longer.

Strawberry Balsamic Poppyseed Dressing

Ingredients

  • 1 cup fresh strawberries, sliced ( strawberry balsamic)
  • ¼ cup balsamic vinegar
  • 2 Tbsp coconut oil
  • 1 clove garlic
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 2 tsp poppyseeds

Instructions

  1. Place all ingredients except for the poppyseeds in a blender and blend until smooth.
  2. Add poppyseeds to blended dressing. Pour in a air-tight jar or seal-able container and shake it up.
  3. Keep refrigerated. Let sit at room temperature for 5 minutes before using. This will allow the coconut oil to become less solid. Shake and pour. Dressing will keep for up to two weeks. Makes about 1 cup of dressing.

ReNEWU Post Natal Mom Jocelyn

Jocelyn began with Hayden Fitness Studio in December 2013 after the birth of her second child, six weeks post natal. Weight 180 pounds. She attended HF monthly two sessions per week in Mommylicious/Fitlicious.

January 16, 2014

March 15, 2014

May 13, 2014~ 175 pounds

6 months after joining Hayden Fitness Studio MUDD SWEAT TEARS

6 months after joining Hayden Fitness Studio
MUDD SWEAT TEARS (Jocelyn is far right two in complete with a smile)

September 24  ,2014 ~168 pounds

December 1, 2014~156 pounds

Year~2014 January 16 March 13 May 13 July 29 September 24 December 1

 

Weight 180 pounds 168 pounds 156 pounds
Shoulders . 45 44.5 44.5 42.5 43 41.25
Chest at nipple 42.5 41.5 41.5 38.5 39 38.5
Bicep Right 13.5 13 13 11.5 12 12.5
Bicep Left 13 13 13 12 12 12
Quad Left 22.25 22 22 21.5 22 22

 

Quad Right 23 21.75 22.5 21 22 22
 Hips 44 42 42 41 42 41
Calves Left 15.75 16 16 14.5 16 16
Calves Right 16.5 17 17 15 16

 

16.5
Waist at

bb

42 39 38 35.5 35 35
Waist below bb 41.25

 

 

41 40 40 39 39

 

 

Pre pregnancy Jocelyn was 156 pounds. Jocelyn attended HF two sessions per week until May/June 2015. She also was trail running until April, 2015 until sore hips, pelvis and small tear took her away to rest. (approx 26 weeks) This was  baby number three delivered at 37 weeks. At 35 weeks Jocelyn weighed 199 pounds.

October 2015~Returned to HF 5 weeks post natal midwife approval

November 5, 2015~182 pounds

Jocelyn December 2015 Snowshoeing

 

 

 

 

 

 

 

 

December 2015 Snowshoeing

January 4~Started ReNEWU 12 week meal plan

January 14, 2016~170 pounds

 

Year~

2015-2016

November 5 2015 January 14 2016 February 2016 March 2016
Weight 182 pounds 170 pounds
Shoulders 43 43
Chest at nipple 42 41
Bicep Right 13 13.5
Bicep Left 13.5 13.5
Quad Left 23.5 22
Quad Right 23 23
 Hips 45.5 44
Calves Left 21 16
Calves Right 25.5 16.5
Waist at

bb

39 39
Waist below bb 43.5 41
Jocelyn back trail running ~January 23, 2016 ~21 weeks post natal

Jocelyn back trail running
~January 23, 2016
~21 weeks post natal

 

 

 

 

 

 

 

 

 

 

Stay tuned to hear more about Jocelyn’s progress since starting the ReNEWU meal plan.

Ready Made Meals For Back to School

For more awesome recipes and Nutritional Questions please consult Registered Holistic Nutritionist Melissa Joa E~melissajoa@shaw.ca

Beet Borscht

4-5 beets, chopped

3 carrots

2 medium potatoes(white, sweet, or yam), cubed

3 celery stalks, chopped

2 onions, chopped

1 (28oz) can diced tomatoes

4c Broth

1tbsp lemon juice

1tsp minced garlic

1 bunch fresh Dill

Salt and pepper to taste

3 cooked sausages, chopped (opt) (can leave separate)

Instructions:

Saute onion, celery.

Add beets, carrots til tender.

Add lemon juice, diced tomatoes, garlic, potatoes

Add fresh dill. Simmer 20min

Blender smooth or to your consistency preference.

Add cooked sausage

 

 

 

 

 

 

Zucchini Carbonara(can be made with chicken)

6-4 large Zucchini sliced lengthwise

½ lb Bacon, cooked and chopped (can leave separate)

1 Bell pepper, chopped (can puree and add to sauce)

1 small Onion, chopped (can puree and add to sauce)

4 Tbsp Fresh Parsley or handful of spinach (can puree and add to sauce)

Sauce:

8 Egg yolks

1 c Coconut milk

1 tsp Italian spice

½ tsp oregano

1 Tbsp Dijon Mustard

¼ tsp pepper

Instructions:

Cook Bacon(leave bacon separate to be added for who can have it)

To slice the Zucchini into noodles, use a mandoline slicer. If you don’t have one, use a knife and slice lengthwise as thin as you can.

In large pot, Saute onion and mushrooms in coconut oil. Once tender, add the bell pepper.

In skillet, sauté zucchini noodles until tender.

In pot, add sauce ingredients. Over med-high heat, bring to a boil. Continuously whisk until thickened.

Add zucchini noodles to large pot. Add sauce.

To serve, top with chopped Bacon and Parsley.

 

 

 

 

 

Crockpot Chicken Thighs

10-12 chicken thighs

1tbsp maple syrup

2tbsp Dijon mustard

1tbsp arrowroot powder/flour(thickener)

Mix all ingredients EXCEPT arrowroot in crockpot. Cook 4-6hrs. or while at work. Pull chicken apart with fork. Mix in arrowroot.

LEFTOVER fresh chicken thighs- put in Ziploc and add same ingredients except arrowroot. Label and freeze.

MJ`s Paleo Chili

1 lrg cans diced tomatoes

1 lrg can of crushed tomatoes

1 small can tomato paste

1lb ground beef

1 section of flank steak, chopped

2 beef or bison sausages, chop or remove casings

1 bell pepper, chop (opt puree)

1 onion, chop (opt to puree)

½ grated zucchini                

4 stalks of celery, chop (opt to puree)

1tsp oregano

1tsp basil

1tbsp chili powder

1tsp cumin            

 

In lrg pot saute onion, mushroom, and celery in coconut oil. Add meat. Once meat is coocked, add spices, diced tomatoes, crushed tomatoes, tomato paste. Bring to a boil. Then let Simmer for 20-30min. You can put all ingredients in crockpot while at work 8-10hrs.

Take what you need. Put the leftovers in Rubbermaid red lid 5c containers. Label and stick in freezer

                                                                                   

 

Bacon Wrapped Mini Meatloaf

1 small onion

1 small bell pepper

1tbsp Chili powder

2lbs ground pork

Bacon

plastic wrap

Puree in a blender- onion and bell pepper

In large bowl mix together meat, spices and pureed veg.

Form into 4-6oz round balls. Wrap piece of bacon around the outside.

Wrap individually in plastic wrap. Freeze on baking sheet. Once frozen place in labeled Ziploc bag.

To cook: thaw. Bake in Oven 375 for 30 min or longer(don’t quite have this timed)

Or cook on BBQ

Chicken Nuggets

Great with Hot sauce!

1lb ground chicken

1 egg

1.5tsp onion or garlic powder

1/2tsp chili powder

1/4tsp salt

¼ tsp pepper

¼ c coconut flour

¼ c arrowroot

½ c unsweetened coconut flakes

Mix all ingredients together EXCEPT FLOUR & COCONUT FLAKES

Roll into shape of nuggets. Roll nuggets in flour and coconut flakes mixture.

Put on baking sheet lined with parchment paper. Bake 375 10-20min

Crockpot Morrocan Chicken

14 oz can tomato sauce

1/3 c apple sauce

1tbsp lemon juice

1tbsp dried ginger

1tsp cumin

1tsp salt

1tsp paprika

4lbs boneless, skinless chicken thighs

2 small onion, chopped (opt to puree)

2 stalks celery, chop (opt to puree)

1 small bell pepper, chopped (opt to puree)

2tsp garlic

1tbsp fresh ginger

1-2tbsp cinnamon

1-2c water or broth

Brown chicken in pan. Add to crockpot.

Saute onion, celery, and bell pepper in coconut oil. Add to crockpot.

Add all remaining ingredients in crockpot. Cook low 6-8 hrs.

 

 

 

 

 

 

Spaghetti Chicken Alfredo

1 medium spaghetti squash pre cooked

Instructions: cut in half. Place in baking dish. Add water to dish til half way up cut squash. Bake 350 for 20-30min or until you can pull spaghetti off the sides. Once cooled, portion out into small freezer Ziploc. To use: thaw and cut bottom corner to drain liquid.

1lb cooked bacon (can leave separate)

Instruction: lay bacon out on baking sheet lined with parchment paper. Bake 400 until it’s the way you like it. Keep bacon fat in glass jar. Put bacon on paper towel. You can also do this and keep bacon in fridge in Ziploc to use for the week.

2-3 chicken breast, chopped

1 onion, chopped(opt to puree)

2 handfuls of Spinach, chopped (opt to puree)

1 bell pepper, chopped (opt to puree)

Sauce:

1c coconut milk

9 egg yolks

1tsp dried basil

Salt and pepper to taste

1tbsp Dijon mustard

1tbsp arrowroot

1/3 c goat cheese (opt)

Saute onion, in coconut oil 3min. Add chicken.

In pot whisk sauce ingredients low heat EXCEPT arrowroot. Keep whisking. Watch closely as it will stick to the bottom of pot.

Add veggies to chicken mixture. Add sauce and Spaghetti squash to chicken mixture. Serve with chopped bacon on top.

 

 

 

 

Yam Biscuits

Pre make yam ahead of time.

Steam a few yams. Puree in blender. Put in ice cube trays. Label bag and put frozen yam ice cubes in for future use.

Biscuits:

1/3c coconut flour

1/3c arrowroot flour

1/4tsp salt

1tsp baking powder

1/2c mashed yam

3 eggs

1/4c coconut oil, melted

1tsp basil

1tsp thyme

1tsp onion or garlic powder

1/4tsp black pepper

Mix all ingredients. Add coconut oil last. Let batter sit5 min.

Preheat oven 350

Line baking sheet with parchment paper.

Use ice cream scoop or measuring cup to scoop batter and place on sheet.

Bake 25-30min.

 

 

 

 

 

 

Pumpkin Chili

1 lrg onion, chopped (opt to puree)

2 bell peppers, chopped(opt to puree)

1 bunch celery, chopped(opt to puree)

1lb Ground turkey or chicken

1 lrg can diced tomatoes

2c pumpkin puree

1c broth or water

6tbsp balsamic vinegar

1tsp of each-cinnamon, onion or garlic powder, chili powder, basil

1/2tsp of each- cumin, pepper, oregano

Saute onion, bell peppers, celery.

Add ground turkey, spices, balsamic vin.

Once meat is browned- add tomatoes and pumpkin and broth

Bring to a boil. Then simmer 15min.

 

 

 

 

 

 

 

 

 

 

 

Creamy Italian Spaghetti Squash

Make spaghetti squash ahead

Cut in half. Place in baking dish. Add water ½ way up the sides. Bake 375 until spaghetti noodles can pull off the sides. Cool and put in small freezer Ziploc. Freeze. Thawing- cut bottom corner to drain liquid. Heat up.

½ spaghetti squash

1lb chorizo sausage, remove casing(about 4-5 sausages) 4 sausages=64g 5 sausages=80g

14oz can diced tomatoes

7oz can coconut milk

1 small onion, chopped(opt to puree)

1 bell Pepper, chopped(opt to puree)

1 grated zucchini (opt to puree)

Salt and pepper to taste

(opt) jalapeno or pinch chili flakes or chipotle

Cook spaghetti squash.

Saute onion, bell pepper, grated zucchini.

Add chorizo sausage

Add tomatoes, spices and squash once sausage is cooked

Add coconut milk. Simmer 15

 

 

 

 

 

 

 

 

 

Butternut Squash Lasagna

Kitchen tool-mandolin slicer

Use left over spaghetti sauce

You can add cooked sausage(casing removed) if you’d like

1 butternut squash

Cut base off butter nut. Peel skin off with a carving knife.

Put the base with seeds in bag to use with another meal.

Slice long peeled pat of butternut with the mandolin slicer.

Instructions:

In crockpot, ladle spaghetti sauce on the bottom. Then layer of butternut squash lasagna noodles. Repeat. Cook low for 6-8hrs

 

Mongolian Beef

1lb ground beef

1tbsp coconut oil

1 small onion, chop(opt to puree)

1 bell pepper(opt to puree)

1 carrot, grated(opt to puree)

½ c coconut aminos

½ tbsp. honey

1tbsp fresh ginger or 2tbsp ground dried ginger

Pinch chili flakes(opt)       

2tsp minced garlic

Salt and pepper to taste

1-2tbsp arrowroot flour

1-2 green onion chives, chop (garnish)

Saute onion in coconut oil, Add ground beef. Add all remaining ingredients Except arrowroot. Once veggies are tender add arrowroot.

 

 

 

Quick Quinoa Breakfast with Warm Cinnamon Apples

Quick Quinoa Breakfast with Warm Cinnamon Apples

 

Try making a double batch of the apples (use a larger pan) and save some in the fridge for the next few breakfasts. You can also add fresh or frozen cranberries to the apples or dried fruit such as raisins or currants. Try using other fruit in place of the apples such as fresh or frozen peaches or plums. We make large pots of quinoa but you can make a small pot like I do in this recipe.

 

How to Make a Pot of Quinoa:

 

1 cup quinoa

1 3/4 cups water

pinch sea salt

 

Rinse and drain the quinoa in a fine mesh strainer to remove the bitter saponin coating. Place rinsed quinoa in a small pot and add water and salt. Cover and bring to a boil, then turn heat to low and simmer for about 15 minutes. Remove pot from heat and let stand for about 10 minutes before serving.

 

Cinnamon Apple Topping:.

 

 

1 to 2 tablespoons virgin coconut oil

3 apples (I used Granny Smith), peeled, cored, and sliced thin

1/4 cup honey or maple syrup

1/4 cup water or apple juice

2 to 3 teaspoons cinnamon

1/2 teaspoon nutmeg

pinch sea salt

 

Heat a 10-inch skillet over medium heat. Add coconut oil. Once the oil is melted add your apples and saute far a few minutes, stirring frequently. Then add the honey, water, spices and salt. Stir and let simmer, uncovered, stirring occasionally, for about 10 minutes or until apples are cooked as desired.

 

Top each bowl of quinoa with apples and chopped or ground nuts.

 

Other Ideas for a Healthy Gluten-Free Breakfast:

 

  • A bowl of cooked quinoa and cooked lentils topped with a sprinkling of Herbamare. Sliced apples on the side. (our kids love this – it is a favorite)
  • Finely diced potatoes sauteed with chopped onions and cumin then rolled in a rice tortilla with black beans and salsa.
  • Leftover cooked rice and cooked garbanzo beans topped with a little Herbamare, green smoothie on the side.
  • Sweet Rice Cereal (recipe in our cookbook) topped with pure Grade B maple syrup and chopped nuts.
  • Buckwheat Pancakes (recipe in our cookbook) topped with fresh fruit and pure Grade B maple syrup.
  • Teff Breakfast Muffin with a tall glass of Green Smoothie.

These are just a few ideas that don’t involve gluten, dairy, eggs, corn, or soy, some of the top foods that can elicit a host of health-related issues.

What are your ideas for a healthy (and usually quick) breakfast?

 

http://www.nourishingmeals.com/2009/02/quick-and-healthy-gluten-free.html

Grain-Free Carob-Banana Bars

Grain-Free Carob-Banana Bars

 

These bars make a nutritious, quick breakfast or a healthy after-school snack. Serve them with a glass of raw almond milk. I buy my almond flour from Lucy’s Kitchen Shop here in Bellingham but you can also find it at Honeyville or Benefit your Life.

 

Dry Ingredients:2 cups blanched almond flour1/2 cup carob powder1/4 cup arrowroot powder3/4 teaspoon baking soda1/2 teaspoon cinnamon1/4 teaspoon sea salt

 

Wet Ingredients:2 large ripe bananas, mashed (1 heaping cup)2 large organic eggs1/4 cup melted virgin coconut oil2 teaspoons vanilla extract20 to 25 drops liquid stevia

 

Preheat oven to 350 degrees F. Oil an 8 x 8-inch glass baking dish with coconut oil.

 

Mix together the dry ingredients in a medium-sized mixing bowl. Use your fingers to break up any clumps in the almond flour. Then whisk the ingredients together. Set aside.

 

In a small bowl, add the bananas and mash with a fork. Measure the mashed bananas to make sure they are just over 1 cup. Add more banana if needed or remove some. Then add the remaining ingredients and stir together with the fork.

 

Add the wet ingredients to the dry and whisk together. Pour into the prepared baking dish. Bake for approximately 30 minutes or until toothpick inserted in center comes out clean. Let cool before cutting into bars. Source: www.NourishingMeals.com

 

 

 

 

Foods for a Pre Post Natal Mom

Good foods to nourish a post partum mom:

Plenty of purified water
Wild salmon
Organic chicken and vegetable soup with plenty of fresh herbs
Greens!! Fresh salad greens, dark leafy greens, and green smoothies
Sweet vegetables (yams, squash, carrots, beets)
Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)
Raw almond butter
Whole grains (quinoa, amaranth, oats, sweet brown rice, millet, teff)
Organic berries
Sea vegetables
Lentils
Carminative herbs and spices (cumin, cardamom, fenugreek, ginger, mint, fennel seeds)
Raspberry leaf tea (raspberry leaf along with fennel help to contract the uterus)
Nettle tea enriches and increases milk production
Healthy fats (avocado, extra virgin olive oil, virgin coconut oil, fresh flax or fish oil)

 

Foods to avoid during the post partum period (may cause upset in newborn baby):

Dairy products
Citrus fruit, especially juices
Peanuts
Heavily spiced foods
Beef
Raw garlic and onions
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Wheat / Gluten
Refined soy products
Caffeine (coffee, tea, soda)
Chocolate

Smoothies

Smoothies Done Easy-kitchen aid hand held blender works great (adjust liquid to desired consistency)
Fruit smothie-2 fruits, 1 protein, 1 liquid
Greens-2 veggies 1 fruit, 1 protein, 1 liquid
Fruit-frozen works best Veggies Protein Liquid

¼ cup blueberry ¼ cup celery 1 TBS Almond Butter 1 Cup Rice Milk
¼ cup strawberry ¼ cup broccoli 1 TBS Peanut Butter 1 Cup Almond Milk
¼ cup blackberry ¼ cup spinach 1 TBS Cashew Butter 1 Cup Coconut Milk
¼ cup raspberry ¼ cup kale 1 TBS Pumpkin Butter 1 Cup Hemp Milk
¼ cup peach ¼ cup romaine lettuce 1 TBS Nutribiotic Rice Protein ½ cup fruit juice
½ cup water
¼ cup mango ¼ cup carrot 1 TBS Hemp Protein
¼ cup banana ginger Yogurt – Get the beneficial bacteria plus the benefits from fruit by savoring a fruit yogurt smoothie recipe. YUM! I also love blending up greek yogurt recipes. They are full of terrific protein!

¼ cup cherry ¼ cup avocado
¼ cup apricot

Spinach Recipes – Green Smoothies
Berry Greens
1 large banana, ripe
1 cup blueberries, frozen
1/2 cup strawberries, frozen
5 oz spinach, fresh
1 1/2 cups pure water
Pour water in first. Then place the banana closest to the blade with the rest of the ingredients on top. Blend until smooth. Serves 1-2

Tropical Greens
1 large banana, ripe and peeled
3/4 cup pineapple, fresh or canned
8 oz spinach, fresh
1 cup mango, frozen
4 ice cubes
1 packet of stevia
1 cup pure water
Pour water in first. Then place the banana and pineapple
closest to the blade with the rest of the ingredients on top.
Blend until smooth.
Serves 1-2

Spinach Green Smoothie
1 large banana, ripe
1 cup mangoes, frozen
1/2 cup strawberries, frozen
5 oz spinach, fresh
1 1/2 cups pure water
Pure water in first. Then place the banana closest to the blade with the rest of the ingredients on top. Blend until smooth. Serves 1-2

Spinach Fig Smoothie
4 figs, tops removed and quartered
1 frozen banana
3/4 cup blueberries, frozen
5 oz spinach, fresh
1/2 tsp stevia
1 cup pure water
Pour water in first. Then place the figs closest to
the blade with the rest of the ingredients on top.
Blend until smooth. Serves 1-2

Creamy
Tropical Green Smoothie
1 large banana, ripe and peeled
1/4 avocado flesh
6 oz spinach, fresh
3/4 cup pineapple, frozen
3/4 cup mango, frozen
4 ice cubes
1 tablespoon coconut milk powder
1 packet of stevia (optional)
1 1/2 cup pure water
Pour water in first. Then place the banana and avocado closest to the blade with the rest of the ingredients on top. Blend until smooth

Purple Chocolate
This smoothie is very yummy! It is purple, but it tastes like chocolate.
1 large banana, ripe and peeled
5-8 oz spinach, fresh
2 dates, pitted
1 cup blueberries, frozen
1 tablespoon cacao, powdered
5 ice cubes
1 1/2 cups water
Pour the water in first. Then blend the banana, spinach,
and dates with the water. Add the remaining ingredients
and blend until smooth.
Serves 1-2

Arugula Green Smoothie Recipes
Mixed Berry Arugula Smoothie
1 banana, peeled
1 loose handful of fresh Arugula
1/2 small head of Romaine lettuce
1 orange, peeled and seeded
3/4 cup mango, frozen
3/4 cup blueberries, frozen
1/2 cup raspberries, frozen
1/2 tsp stevia (optional)
1 1/2 cups water
Blend all of the ingredients together until smooth. Makes 3-4 cups of smoothie.

Peachy Arugula Smoothie
1 banana, peeled
1 orange, peeled and seeded
1 loose handful of arugula
2-5 ounces spinach
1 cup peaches, frozen
1/2 cup mango, frozen
1/2 tsp stevia (optional)
2 cups water
Blend all of the non-frozen ingredients together until smooth. Then add the frozen ingredients and blend again. Enjoy! Makes 3-4 cups of smoothie.

Green Smoothie Cabbage Recipes

Hot Pink Green Smoothie
3-4 cups of cabbage, green
1 1/2 bananas, frozen
1 cup strawberries, frozen
1/2 cup raspberries, frozen
1 1/2 teaspoon stevia
2 ice cubes
1 1/2 cups water
Blend the water and the cabbage first. Then add the rest of the ingredients and blend until smooth. Serves 1-2

Yummy Chocolate Cabbage Smoothie
1-2 cups cabbage
1/2 cup almonds, raw
7 dates, pitted
1/2 tsp stevia
1 teaspoon vanilla
1 1/2 tablespoon cacao
1 cup water
7 ice cubes
1 banana, frozen
Blend the first 7 ingredients until smooth. Add the frozen ingredients and blend again. Serves 1-2

Chocolate Banana Cabbage Smoothie
2-3 cups cabbage
2 teaspoon stevia
1 teaspoon vanilla
1 1/2 tablespoons cacao
2 cups water
2 bananas, frozen
7 ice cubes
Blend the first 7 ingredients until smooth. Add the frozen ingredients and blend again. Serves 1-3

Strawberry Blast Green Smoothie
4 cups of cabbage, green
1 1/2 bananas, frozen
1 cup strawberries, frozen
1 teaspoon stevia
4 ice cubes
1 1/2 cups water
Blend the water and the cabbage first. Then add the rest of the ingredients and blend until smooth. Serves 1-2

Sunset Purple Green Smoothie
3-4 cups of cabbage, green
1 1/2 bananas, frozen
1-2 cups blueberries, frozen
1/2 teaspoon stevia
4 ice cubes
1 tablespoon lemon juice
4 dates, pitted
1 1/2 cups water
Blend the water, dates, and the cabbage first. Then add the rest of the ingredients and blend until smooth. Serves 1-2

Blackberry Cabbage Smoothie
3-4 cups of frozen cabbage, green
2 bananas
1 cup blackberries, frozen
1 cup blueberries, frozen
1 1/2 teaspoon stevia
4 ice cubes
2 cups water
Blend the water and the frozen cabbage first. Then add the rest of the ingredients and blend until smooth. This smoothie needs blenders with large blending capacity (64oz or more). Can cut recipe in half for smaller blenders. Serves 2-4

Fruitless Green Smoothie Recipes
Sugar Free Green Smoothie
1/2 avocado
5 broccoli leaves, small
5 kale, stems removed
1 large handful of spinach
1/2 lemon, peeled and seeded
1 1/2 scoops green drink, berry (Greens 8000)
2 cups water
8 ice cubes
Blend all ingredients until completely smooth. Serves 1-2

Blueberry Low-Sugar Smoothie
1/4 avocado
2 1/2 oz spinach
1/2 cup blueberries, frozen
1 1/2 scoops green drink, berry (Greens 8000)
3/4 cup water
5 ice cubes
Blend all ingredients until completely smooth. Serves 1-2

Fruitless Swiss Chard Smoothie
1/2 medium avocado
8 small-medium swiss chard leaves, stems removed
1 1/2 scoops green drink, berry (Greens 8000)
2 tablespoons lemon juice
1 1/2 cups water
Blend all ingredients until completely smooth. Serves 1-2

Blended Salad
1/2 medium avocado
1 large handful spinach
1 small cucumber
1 small slice of onion
1 medium tomato
2 tablespoons lemon juice
1/2 teaspoon stevia
1 1/2 cups water
Blend all ingredients until completely smooth. Serves 1-2

Romaine Green Smoothie
8 leaves of romaine lettuce
1/2 avocado, large
1 1/2 scoop green drink, berry (Greens 8000)
2 cups water
6 ice cubes
Blend all ingredients until completely smooth. Serves 1-2

Mixed Greens Smoothie
2.5 oz spinach
5 kale leaves
3/4 avocado
1 1/2 cup water
2 scoops green drink, berry (Greens 8000)
4 ice cubes
Blend all ingredients until completely smooth. Serves 1-2

Vegetable Smoothie Recipe
2 medium tomato
1/2 medium avocado
6 leaves romaine lettuce
1/2 medium cucumber
2 tablespoons lemon juice
1/2 cup water
Blend all ingredients until completely smooth. Serves 1-2

Top Tips in Blending Cabbage
#1 Blend Cabbage First
I have found that cabbage blends best if I blend the cabbage with the liquid first. Than I add the frozen ingredients and blend again until completely smooth.
#2 Freeze the Cabbage
You can freeze cabbage in quart size baggies before blending. Freezing the cabbage seems to tame down the flavor of the cabbage as it does with kale. This means that you really can hid the color and the flavor of cabbage in your “green” smoothies for your family and friends. 🙂
Also, you can do this to save money. I recently bought 8 heads of red and green cabbage at the farmer’s market for only a dollar a head! A medium cabbage usually makes 3 full batches of green smoothie. Savings like that can really add up!
I hope that you bite the bullet and try these cabbage recipes. They are absolutely yummy!
Top Four Tips for a Fruitless Green Smoothie
#1 Avocados are a great way to add creaminess to the smoothie instead of the banana.
#2 Berry flavored green drinks add a sweet fruit taste without the fruit sugar. This are a must!
#3 Use lemon juice! This add flavor to cover up the green taste.
#4 Use plenty of ice. At least have enough ice to cool the smoothie.
As you can see… I have been trying out blended salads. Blended salads are pretty much smoothies made with all veggies. They look like a green smoothie, but taste much different. Add the garlic and onion gradually! You don’t want to be walking around smelling like a pizza parlor.
Hopefully, our green smoothie testing shows you that you can make a great green smoothie without or with little fruit
Green Smoothie Detox Recipe (makes 2 servings):

*Remember to choose organic vegetables and fruits, especially when doing a liver cleanse or detoxification.
Ingredients:
1 1/2 cup of cold water
1 head of romaine lettuce, coarsely chopped (may substitute any leafy green vegetable you have on hand)
3 large stalks of celery
2 apples, cored and chopped
1 banana
1/3 bunch of cilantro (may double the parsley if you don’t like cilantro)
1/3 bunch of parsley
Juice of 1/2 a fresh lemon
Directions:
Combine water and romaine lettuce in blender, and blend on low speed until smooth . Add celery, apples, and herbs, while gradually moving to higher speed.
Add banana and lemon last and blend thoroughly until smooth.
Pour into tall glass and enjoy.

This green drink packs a nutritional wallop and is effective for helping move heavy metals out of the body. Make sure you always use organic produce for smoothies.
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
1 cup cilantro leaves
1 tablespoon dulse flakes
1 cup flat leaf parsley leaves
2 stalks celery
½ lemon, peeled and cut into small chunks
1 mango, peeled and cubed
1 cup organic apple juice or 1 Fuji apple, cored and chopped
Filtered water
Preparation:
Place all ingredients in a blender along with 1 cup of water. Blend until smooth and add water as needed to reach desired consistency.

Salmon Recipe Hayden Fitness Vernon BC

Cherry Tomato Salmon in Wine Broth (Serves 4)
¼ cup quinoa, cooked
¾ cup low-sodium chicken broth
2 tablespoons dry white wine or rice wine vinegar
4 salmon fillets (approximately 4

 to 5 ounces each)
12 cherry tomatoes, halved
½ teaspoon dried parsley or basilIn a medium saucepan, bring water to a boil. Place quinoa in a sieve and rinse under running water until water runs clear. Add quinoa to ¼ cup boiling water, bring back to boil and cover. Simmer for 12 minutes, or until the quinoa has absorbed the water. Remove from heat, fluff with a fork, cover and let stand for 10 minutes. Set aside.In a skillet, heat chicken broth over medium-high heat. Add wine and bring to a boil. Place salmon in the pan. Reduce the heat to a simmer, cover and cook for approximately 10 minutes, or until the fish flakes easily with a fork. Remove the salmon from the pan and place on a serving dish. Increase the heat to high and bring the broth mixture to a boil. Add tomatoes and cook for 2 minutes. Pour the tomatoes and sauce over the salmon, and top with parsley or basil. Serve with quinoa.Calories 333 | Protein 36 g | Fat 9 g | Carbohydrates 32 g | Fibre 6 g

C/O Dr Natasha Turner